Fruit Exchanges

Fresh, frozen, canned, and dried fruits and fruit juices are on this list. In general, one fruit exchange is:
*1 small to medium fresh fruit
*1/2 cup of canned or fresh fruit or fruit juice
*1/4 cup of dried fruit

Tips:


1. Read the Nutrition Facts on the food label. If one serving has more than 15 grams of carbohydrate, you will need to adjust the size of the serving you eat or drink.
2. Portion sizes for canned fruits are for the fruit and a small amount of juice.
3. Whole fruit is more filling than fruit juice and may be a better choice.
4. Food labels for fruits may contain the words "no sugar added" or "unsweetened." This means that no table sugar has been added.
5. Generally, fruit canned in extra light syrup has the same amount of carbohydrate per serving as the "no sugar added" or the juice pack. All canned fruits on the fruit list are based on one of these three types of pack.

Remember: One fruit exchange equals 15 grams carbohydrate

To see how many servings of the following to add to your meal please see the "1600 CALORIE MEAL PLAN"

Fruit


Apple, unpeeled, small . . . . . . . .1 (4oz)
Applesauce, unsweetened . . . . . . .1/2 cup
Apricots, dried . . . . . . . . . . .4 whole
Banana, small . . . . . . . . . . . .1
Blackberries . . . . . . . . . . . . .3/4 cup
Cantaloupe, small. . . 1/3 melon or 1 cup cubes
Cherries, sweet,canned . . . . . . . 12
Dates . . . . . . . . . . . . . . . .3
Figs,fresh . . . . . . . . . . . . .2 medium
Figs,dried . . . . . . . . . . . . 1 1/2
Fruit cocktail . . . . . . . . . . . 1/2 cup
Grapefruit, large . . . . . . . . . 1/2
Grapefruit sections, canned . . . . 3/4 cup
Grapes, small . . . . . . . . . . . 17
Honeydew melon . . . . 1 slice or 1 cup cubed
Kiwi . . . . . . . . . . . . . . . . 1
Mandarin oranges,canned . . . . . . . 3/4 cup
Mango, small . . . . . .1/2 fruit or 1/2 cup
Nectarine,small . . . . . . . . . . 1
Orange, small . . . . . . . . . . . 1
Papaya . . . . . . . . . . . . . . .1/2 fruit
Peach,medium,fresh . . . . . . . . . 1
Peaches, canned . . . . . . . . . . 1/2 cup
Pear, large, fresh . . . . . . . . . 1/2
Pears, canned . . . . . . . . . . . 1/2 cup
Pineapple, fresh . . . . . . . . . . 3/4 cup
Pineapple, canned . . . . . . . . . 1/2 cup
Plums, small . . . . . . . . . . . . 2
Prunes, dried . . . . . . . . . . . 3
Raisins . . . . . . . . . . . . . . 2 Tbsp
Raspberries . . . . . . . . . . . . 1 cup
Strawberries . . . . .1 1/4 cup whole berries
Tangerine, small . . . . . . . . . . 2
Watermelon . . . . 1 slice or 1 1/4 cup cubes

Fruit Juice

Apple juice/cider . . . . . . . . . . 1/2 cup
Cranberry juice cocktail . . . . . 1/3 cup
Cranberry juice cocktail, reduced-calorie . . 1/3 cup
Fruit juice blends, 100% juice . . . 1/3 cup
Grape juice . . . . . . . . . . . . 1/3 cup
Grapefruit juice . . . . . . . . . . 1/2 cup
Orange juice . . . . . . . . . . . . 1/2 cup
Pineapple juice . . . . . . . . . . 1/2 cup
Prune juice . . . . . . . . . . . . 1/2 cup

Links to my site's Diabetes Pages


Back to Into to Diabetes
Go to 1600 Calorie Meal Plan
Go to Healthy Habits
Go to Starch Exchanges
Go to Vegetable Exchanges

Go to Home Page 1