Fruit Swap List
Fruits are great sources of fibre, vitamins, minerals and antioxidants!
Fruits are listed in alphabetical order.
1 Fruit = 70 – 80 kcal, 15g of carbohydrate
Each below = 1 Fruit Swap
| Apple | · 1 medium (6-8cm diameter)
· ½ cup (125ml) juice |
| Apricots | · 3 fresh
· ¾ cup canned in natural juice (drained) · 6 dried halves |
| Banana | · 1 small (<12cm) |
| Blackberries | · 150g punnet |
| Blueberries | · 150g punnet |
| Boysenberry | · 150g punnet |
| Cherries | · 25 medium cherries
· 5 glace |
| Cranberries | · 1½ cups whole fresh berries
· 25g dried · 150ml juice |
| Currant | · 2 ½ tablespoons
· 30g |
| Custard apple (Cherimoya) | · ½ whole fruit (155g)
· ⅓ cup pulp (250g per cup) |
| Dates | · 3 fresh
· 5 dried |
| Durian | · ¼ average fruit
· 50g |
| Feijoa | · 2 medium (100g each) |
| Figs | · 4 medium fresh (6cm diameter)
· 1½ dried |
| Gooseberry | · 1 cup (140g) |
| Grapefruit | · 1 medium (10cm diameter)
· 240ml unsweetened juice |
| Grapes | · 22 (120g) |
| Guava | · 1 2/3 medium (120g) |
| Honeydew | · 1 cup diced
· ¼ small (800g whole) |
| Kiwi fruit | · 2 (100g each) |
| Kumquats | · 5 large (100g each) |
| Lemon | · 2 medium (150g each) |
| Lime | · 5 small (70g each) |
| Longan | · 20 fruits (120g) |
| Lychee | · 10 fresh
· 8 canned (drained) |
| Mandarins | · 2 (5-6cm diameter) |
| Mango | · 1 cup diced (130g)
· 1 medium cheek (120g) · 1 small (200g whole) |
| Nectarines | · 2 small (90g each) |
| Mulberry | · 1 ½ cups (215g) |
| Orange | · 1 medium Navel (165g)
· 1 large Valencia (175g) · 200ml unsweetened juice |
| Passionfruit | · 5 (50g each)
· 65g canned in syrup |
| Papaya | · 1 ½ cups diced (210g) |
| Peach | · 1 large fresh (>7.5cm)
· 150g canned in natural juice (drained) · 2 dried pieces (15g each) |
| Pear | · 1 medium brown/green/yellow (150g each)
· 1 ¼ medium Nashi (130g each) |
| Persimmon | · 1 medium (150g) |
| Pineapple | · 1 ¼ cups fresh diced (170g)
· ½ cup (90g) |
| Plums | · 2 medium (100g each) |
| Pomegranate | · 1 fruit (8cm diameter, 155g)
· ½ cup seeds |
| Prunes | · 4 dried (36g)
· 110ml juice |
| Purple Mangosteen | · 1 medium (110g) |
| Quince | · 1 ½ fruit (90g each) |
| Rambutan | · 6 medium (40g each) |
| Raspberries | · 150g punnet |
| Rockmelon | · 1 ½ cups diced
· ½ small (440g whole) |
| Starfruit | · 2 large (11cm long, 125g each) |
| Strawberries | · 1 punnet (250g) |
| Sultanas | · 1½ tablespoons
· 30g |
| Watermelon | · 1 ½ cups (250g) |