Fruit Exchange List
Fresh, Frozen and Unsweetened Canned Fruit |
|
|---|---|
| Apple (raw, 2in Across) | 1 apple |
| Applesauce (Unsweetened) | ½ Cup |
| Apricots (Medium, Raw) | 4 ApriCots |
| Apricots (Canned) | 1/2 Cup, or 4 Halves |
| Banana (9" Long) | 1/2 banana |
| Blackberries (Raw) | 3/4 Cup |
| Blueberries (Raw) | 3/4 Cup |
| Cantaloupe (5" Across) (Cubes) |
1/3 Melon 1 Cup |
| Cherries (Large, Raw) | 12 Cherries |
| Cherries (Canned) | 1/2 Cup |
| Figs (raw, 2" across) | 2 figs |
| Fruits Cocktail (Canned) | 1/2 Cup |
| Grapefruit (Medium) | 1/2 Grapefruit |
| Grapefruit (Segments) | 3/4 Cup |
| Grapes (Small) | 15 Grapes |
| Honeydew Melon (Medium) (Cubes) |
1/8 Melon 1 Cup |
| Kiwi (Large) | 1 Kiwi |
| Mandarin Oranges | 3/4 Cup |
| Mango (Small) | 1/2 Mango |
| Orange (2½" Across) | 1 orange |
| Papaya | 1 Cup |
| Peach (2½" Across) | 1 Peach, or 3/4 Cup |
| Peaches (Canned) | ½ Cup or 2 Halves |
| Pear | 1/2 Large, or 1 Small |
| Pears (Canned) | 1/2 Cup, or 2 Halves |
| Persimmon (Medium, Native) | 2 Persimmons |
| Pineapple (Raw) | 3/4 Cup |
| Pineapple (Canned) | 1/2 Cup |
| Plum(raw, 2" Across) | 2 Plums |
| Pomegranate | 1/2 Pomegranate |
| Raspberries (Raw) | 1 Cup |
| Strawberries (Raw, Whole) | 1 ½ Cup |
| Tangerine (2 ½" Across) | 2 Tangerines |
| Watermelon (Cubes) | 1 ¼ Cup | Dried Fruit |
| Apple | 4 Rings |
| Apricots | 7 Halves |
| Dates | 2 ½ Medium |
| Figs | 1 ½ |
| Prunes | 3 Medium |
| Raisins | 2 tbsp. | Fruit Juice |
| Apple Juice/Cider | 1/2 Cup |
| Cranberry Juice Cocktail | 1/3 Cup |
| Cranberry Juice Cocktail, Reduced Calorie | 1 Cup |
| Fruit Juice Blends, 100% Juice | 1/3 Cup |
| Grapefruit Juice | 1/2 Cup |
| Grape Juice | 1/3 Cup |
| Orange Juice | 1/2 Cup |
| Pineapple Juice | 1/2 Cup |
| Prune Juice | 1/3 Cup |