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 |
|
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