Lifestyle Program
One portion of each fruit here contains about 15 g carbohydrate and 60 calories. To choose a similar portion of a fruit not listed, follow these general rules:
- Fresh, canned, or frozen fruit, no sugar added - 1/2 cup
- Dried fruit - 1/4 cup
| Dried Fruits | Portion |
| Apple | 4 rings |
| Apricot | 7 halves |
| Date (medium) | 2 1/2 |
| Fig | 1 1/2 |
| Prune (medium) | 3 |
| Raisins | 2 Tbsp |
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| Apple juice or cider | 1/2 cup |
| Cranberry juice cocktail | 1/3 cup |
| Grape juice | 1/3 cup |
| Prune juice | 1/3 cup |
| Other, such as orange, pineapple, etc. | 1/2 cup |
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| Apple, raw (2” across) | 1 |
| Applesauce, no sugar added | 1/2 cup |
| Apricot, raw (medium) | 4 |
| Banana (9” long) | 1/2 |
| Blackberries or blueberries, raw | 3/4 cup |
| Cantaloupe or honeydew melon | 1 cup |
| Cherries raw (large) | 12 |
| Fig raw (2” across) | 2 |
| Fruit cocktail, canned | 1/2 cup |
| Grapefruit (medium) | 1/2 |
| Grapefruit segments | 3/4 cup |
| Grapes (small) | 15 |
| Kiwi (large) | 1 |
| Mandarin orange | 1 |
| Nectarine (2 1/2” across) | 1 |
| Orange (2 1/2” across) | 1 |
| Papaya | 1 cup |
| Peach (2 3/4” across) | 1 whole or 3/4 cup |
| Pear | 1/2 large or 1 small |
| Persimmon (native, medium) | 2 |
| Pineapple, fresh | 3/4 cup |
| Pineapple, canned | 1/3 cup |
| Plum, raw (2” across) | 2 |
| Raspberries, raw | 1 cup |
| Strawberries, raw (whole) | 1 1/4 cup |
| Tangerine (2 1/2” across) | 2 |
| Watermelon | 1 1/4 cup |
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Corporate Compliance Program