One fruit exchange contains about 10 grams carbohydrate and 40 calories.

This list shows the kinds and amounts of fruits to use for one Fruit Exchange.

Name

 

Apple

Apple Juice

Applesauce (unsweet)

Apricots (Canned)

Apricots (Dried)

Apricots (Fresh)

Banana

Berries:

Blackberries
Blueberries
Raspberries
Strawberries

Cherries

Cranberry Juice (Regular)

Cranberry Juice (lo-Cal)

Cider

Dates

Figs (Dried)

Figs (Fresh)

Fruit Coctail

Grapefruit

Grapefruit Juice

Grapes:

Thompson Seedless

Red

Grape Juice

Kiwi Fruit

Kumquats

Mango

Cantaloupe

Honeydew

Watermelon

Nectarine

Orange

Orange Juice

Papaya

Papaya

Peaches (Canned)

Peaches (Canned)

Peaches (Fresh)

Pears (Canned)

Pears (Fresh)

Persimmin

Pineapple

Pineapple Rings

Pineapple Juice

Plums (Canned)

Plums (Fresh)

Prunes

Prune Juice

Raisins

Tangerine

Amounts

 

1 Small

1/2 Cup

1/2 Cup

4 Halves

4 Halves

2 Medium

1/2 Small

1/2 Cup
1/2 Cup
1/2 Cup
3/4 Cup
10 Large
1/3 Cup
1/2 Cup
1/3 Cup
2
1
1
1/2 Cup
1/2 Cup or Half
1/2 Cup

20
12
1/4 Cup
2 Small
2
1/2 Small
1/4 Small
1/8 Small
1 Cup
1 Medium
1 Small
1/2 Cup
1/2 Cup Pulp
1/3 Medium
2 Halves
1/2 Cup Slices
1 Medium
2 Halves
1 Small
1/2 Medium
1/2 Cup
2
1/3 Cup
2
2 Medium
2 Medium
1/4 Cup
2 Tablespoons
1 Large