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Fruit Exchanges

  • One exchange of fruit contains 15 grams of carboyhdrate and 60 calories.
  • Fresh, frozen, and dried fruits have about 2 grams of fiber per serving. Fruit Juices contain little fiber.

All food items are one exchange each, unless otherwise noted.

Apple (medium)
Apples (dried) - 4 rings
Applesauce (unsweetened) - 1/2 cup
Apricots (medium) - 4
Apricots (dried) - 8 halves
Apricots (canned) - 1/2 cup
Banana (small)
Blackberries, Blueberries, Boysenberries - 3/4 cup
Gooseberries, Raspberries - 1 cup
Strawberries (whole) - 1 1/4 cup
Cherries (large) - 12
Cherries (canned) - 1/2 cup
Currants - 3 tbsp.
Dates - 3
Figs (medium) - 2
Figs (dried) - 1 1/2
Fresh Fruit Cup - 1/2 cup
Fruit Cocktail (unsweetened) - 1/2 cup
Grapes (small) - 17
Grapefruit (large) - 1/2
Grapefruit sections - 3/4 cup
Guava (small)
Kiwifruit (large)
Lemon (large)
Lychees - 7
Mandarin Oranges - 3/4 cup
Mango (small) 1/2 cup
Melon, Cantelope (small) - 1/3 or 1 cup
Melon, Casaba - 1 cup
Melon, Honeydew - 1 slice or 1 cup
Melon, Watermelon - 1 slice or 1 cup
Nectarine (small)
Nectars - 1/3 cup
Orange (small)
Papaya - 1/2 or 1 cup
Peaches (canned) - 1/2 cup
Peach (medium)
Pear Slices (large) - 1/2 cup
Pear (small)
Pineapple (raw) - 3/4 cup
Pineapple (canned) - 1/3 cup
Plums (small) - 2
Pomegranate - 1/2 fruit
Prunes (medium) - 3
Raisins - 2 tbsp.
Tangerine (small) - 2
Ugli Fruit (medium) - 1/2

Fruit Juice
Cranberry Juice (unsweetened) - 1/3 cup
Cranberry Juice (low calorie) - 1 cup
Grape Juice - 1/3 cup
Grapefruit Juice - 1/2 cup
Orange Juice - 1/2 cup
Pineapple Juice - 1/2 cup
Prune Juice - 1/3 cup


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