Apple (with skin)
| 1 medium – 138g (7cm dia) Glycemic index – 38 | ||
|---|---|---|
| Calories: 72 Carbohydrate: 19.06g Protein: 0.36g Fat: 0.23g | ||
| Vitamin A – 75IU | Calcium – 8mg | |
| Vitamin B1 (Thiamine) – 0.02mg | Iron – 0.17mg | |
| Vitamin B2 (Riboflavin) – 0.04mg | Magnesium – 7mg | |
| Vitamin (B3 Niacin) – 0.13mg | Phosphorus – 15mg | |
| Vitamin B5 (Pantothenic acid) – 0.08mg | Potassium – 148mg | |
| Vitamin B6 (Pyridoxine) – 0.06mg | Sodium – 1mg | |
| Vitamin B12 (Cobalamin) – 0mcg | Zinc – 0.06mg | |
| Folate – 4mcg | Copper – 0.04mg | |
| Vitamin C – 6.3mg | Manganese – 0.05mg | |
| Vitamin D – 0IU | Fluoride – 4.6mcg | |
| Vitamin E – 0.25mg | Selenium – 0mcg | |
| Vitamin K – 3mcg | ||
Apricot
| 1 medium (35g) Glycemic index – 57 | ||
|---|---|---|
| Calories: 17 Carbohydrate: 3.89g Protein: 0.49g Fat: 0.14g | ||
| Vitamin A – 674U | Calcium – 5mg | |
| Vitamin B1 (Thiamine) – 0.01mg | Iron – 0.14mg | |
| Vitamin B2 (Riboflavin) – 0.01mg | Magnesium – 4mg | |
| Vitamin (B3 Niacin) – 0.21mg | Phosphorus – 8mg | |
| Vitamin B5 (Pantothenic acid) – 0.08mg | Potassium – 91mg | |
| Vitamin B6 (Pyridoxine) – 0.02mg | Sodium – 0mg | |
| Vitamin B12 (Cobalamin) – 0mcg | Zinc – 0.07mg | |
| Folate – 3mcg | Copper – 0.03mg | |
| Vitamin C – 3.5mg | Manganese – 0.03mg | |
| Vitamin D – 0IU | Fluoride – 0mcg | |
| Vitamin E – 0.31mg | Selenium – 0mcg | |
| Vitamin K – 1.2mcg | ||
Avocado
| 1/4 medium (50g) Glycemic index – 5 | ||
|---|---|---|
| Calories: 80 Carbohydrate: 4.26g Protein: 1g Fat: 7.33g | ||
| Vitamin A – 73IU | Calcium – 6mg | |
| Vitamin B1 (Thiamine) – 0.03mg | Iron – 0.28mg | |
| Vitamin B2 (Riboflavin) – 0.07mg | Magnesium – 14mg | |
| Vitamin (B3 Niacin) – 0.87mg | Phosphorus – 26mg | |
| Vitamin B5 (Pantothenic acid) – 0.69mg | Potassium – 242mg | |
| Vitamin B6 (Pyridoxine) – 0.13mg | Sodium – 4mg | |
| Vitamin B12 (Cobalamin) – 0mcg | Zinc – 0.32mg | |
| Folate – 40mcg | Copper – 0.01mg | |
| Vitamin C – 5mg | Manganese – 0.07mg | |
| Vitamin D – 0IU | Fluoride – 3.5mcg | |
| Vitamin E – 1.03mg | Selenium – 0.2mcg | |
| Vitamin K – 10.5mcg | ||
Banana
| 1 medium – 118g (18cm long) Glycemic index – 51 | ||
|---|---|---|
| Calories: 105 Carbohydrate: 26.95g Protein: 1.29g Fat: 0.39g | ||
| Vitamin A – 76IU | Calcium – 6mg | |
| Vitamin B1 (Thiamine) – 0.04mg | Iron – 0.31mg | |
| Vitamin B2 (Riboflavin) – 0.09mg | Magnesium – 32mg | |
| Vitamin (B3 Niacin) – 0.79mg | Phosphorus – 26mg | |
| Vitamin B5 (Pantothenic acid) – 0.39mg | Potassium – 422mg | |
| Vitamin B6 (Pyridoxine) – 0.43mg | Sodium – 1mg | |
| Vitamin B12 (Cobalamin) – 0mcg | Zinc – 0.18mg | |
| Folate – 24mcg | Copper – 0.01mg | |
| Vitamin C – 10.3mg | Manganese – 0.32mg | |
| Vitamin D – 0IU | Fluoride – 2.6mcg | |
| Vitamin E – 0.12mg | Selenium – 1.2mcg | |
| Vitamin K – 0.6mcg | ||
Blueberries
| 1 cup (150g) Glycemic index – 21 | ||
|---|---|---|
| Calories: 84 Carbohydrate: 21.45g Protein: 1.1g Fat: 0.49g | ||
| Vitamin A – 80IU | Calcium – 9mg | |
| Vitamin B1 (Thiamine) – 0.06mg | Iron – 0.41mg | |
| Vitamin B2 (Riboflavin) – 0.06mg | Magnesium – 9mg | |
| Vitamin (B3 Niacin) – 0.62mg | Phosphorus – 18mg | |
| Vitamin B5 (Pantothenic acid) – 0.18mg | Potassium – 114mg | |
| Vitamin B6 (Pyridoxine) – 0.08mg | Sodium – 1mg | |
| Vitamin B12 (Cobalamin) – 0mcg | Zinc – 0.24mg | |
| Folate – 9mcg | Copper – 0.8mg | |
| Vitamin C – 14.4mg | Manganese – 0.50mg | |
| Vitamin D – 0IU | Fluoride – 0mcg | |
| Vitamin E – 0.84mg | Selenium – 0.1mcg | |
| Vitamin K – 28.6mcg | ||
Cherries
| 1 cup – whole (120g) Glycemic index – 22 | ||
|---|---|---|
| Calories: 74 Carbohydrate: 18.73g Protein: 1.24g Fat: 0.23g | ||
| Vitamin A – 75IU | Calcium – 15mg | |
| Vitamin B1 (Thiamine) – 0.03mg | Iron – 0.42mg | |
| Vitamin B2 (Riboflavin) – 0.04mg | Magnesium – 13mg | |
| Vitamin (B3 Niacin) – 0.18mg | Phosphorus – 25mg | |
| Vitamin B5 (Pantothenic acid) – 0.23mg | Potassium – 260mg | |
| Vitamin B6 (Pyridoxine) – 0.06mg | Sodium – 0mg | |
| Vitamin B12 (Cobalamin) – 0mcg | Zinc – 0.08mg | |
| Folate – 5mcg | Copper – 0.07mg | |
| Vitamin C – 8.2mg | Manganese – 0.08mg | |
| Vitamin D – 0IU | Fluoride – 2.3mcg | |
| Vitamin E – 0.08mg | Selenium – 0mcg | |
| Vitamin K – 2.5mcg | ||
Grapes – red or green
| Raw grapes – 100g Glycemic index – 46 | ||
|---|---|---|
| Calories: 69 Carbohydrate: 18.1g Protein: 0.72g Fat: 0.16g | ||
| Vitamin A – 66IU | Calcium – 10mg | |
| Vitamin B1 (Thiamine) – 0.07mg | Iron – 0.36mg | |
| Vitamin B2 (Riboflavin) – 0.07mg | Magnesium – 7mg | |
| Vitamin (B3 Niacin) – 0.19mg | Phosphorus – 20mg | |
| Vitamin B5 (Pantothenic acid) – 0.05mg | Potassium – 191mg | |
| Vitamin B6 (Pyridoxine) – 0.09mg | Sodium – 2mg | |
| Vitamin B12 (Cobalamin) – 0mcg | Zinc – 0.07mg | |
| Folate – 2mcg | Copper – 0.13mg | |
| Vitamin C – 10.8mg | Manganese – 0.07mg | |
| Vitamin D – 0IU | Fluoride – 7.8mcg | |
| Vitamin E – 0.19mg | Selenium – 0.1mcg | |
| Vitamin K – 14.6mcg | ||
Mango
| 1 medium (200g) Glycemic index – 51 | ||
|---|---|---|
| Calories: 135 Carbohydrate: 35.19g Protein: 1.06g Fat: 0.56g | ||
| Vitamin A – 79IU | Calcium – 21mg | |
| Vitamin B1 (Thiamine) – 0.12mg | Iron – 0.27mg | |
| Vitamin B2 (Riboflavin) – 0.12mg | Magnesium – 19mg | |
| Vitamin (B3 Niacin) – 1.21mg | Phosphorus – 23mg | |
| Vitamin B5 (Pantothenic acid) – 0.33mg | Potassium – 323mg | |
| Vitamin B6 (Pyridoxine) – 0.28mg | Sodium – 4mg | |
| Vitamin B12 (Cobalamin) – 0mcg | Zinc – 0.08mg | |
| Folate – 29mcg | Copper – 0.23mg | |
| Vitamin C – 57.3mg | Manganese – 0.06mg | |
| Vitamin D – 0IU | Fluoride – 0mcg | |
| Vitamin E – 2.32mg | Selenium – 1.26mcg | |
| Vitamin K – 8.7mcg | ||
Nectarine
| 1 medium – 140g (6cm dia) Glycemic index – 42 | ||
|---|---|---|
| Calories: 62 Carbohydrate: 14.98g Protein: 0.45g Fat: 1.51g | ||
| Vitamin A – 471IU | Calcium – 9mg | |
| Vitamin B1 (Thiamine) – 0.05mg | Iron – 0.4mg | |
| Vitamin B2 (Riboflavin) – 0.04mg | Magnesium – 13mg | |
| Vitamin (B3 Niacin) – 1.6mg | Phosphorus – 37mg | |
| Vitamin B5 (Pantothenic acid) – 0.26mg | Potassium – 285mg | |
| Vitamin B6 (Pyridoxine) – 0.04mg | Sodium – 0mg | |
| Vitamin B12 (Cobalamin) – 0mcg | Zinc – 0.24mg | |
| Folate – 7mcg | Copper – 0.12mg | |
| Vitamin C – 7.7mg | Manganese – 0.08mg | |
| Vitamin D – 0IU | Fluoride – 0mcg | |
| Vitamin E – 1.09mg | Selenium – 0mcg | |
| Vitamin K – 3.1mcg | ||
Orange (navel)
| 1 medium – 140g (7.5cm dia) Glycemic index – 42 | ||
|---|---|---|
| Calories: 69 Carbohydrate: 17.56g Protein: 1.27g Fat: 0.21g | ||
| Vitamin A – 346IU | Calcium – 60mg | |
| Vitamin B1 (Thiamine) – 0.1mg | Iron – 0.18mg | |
| Vitamin B2 (Riboflavin) – 0.07mg | Magnesium – 15mg | |
| Vitamin (B3 Niacin) – 0.6mg | Phosphorus – 32mg | |
| Vitamin B5 (Pantothenic acid) – 0.37mg | Potassium – 232mg | |
| Vitamin B6 (Pyridoxine) – 0.11mg | Sodium – 1mg | |
| Vitamin B12 (Cobalamin) – 0mcg | Zinc – 0.11mg | |
| Folate – 48mcg | Copper – 0.06mg | |
| Vitamin C – 82.7mg | Manganese – 0.04mg | |
| Vitamin D – 0IU | Fluoride – 0mcg | |
| Vitamin E – 0.21mg | Selenium – 0mcg | |
| Vitamin K – 0mcg | ||
Peach
| 1 medium – 150g (6.5cm dia) Glycemic index – 42 | ||
|---|---|---|
| Calories: 58 Carbohydrate: 14.31g Protein: 1.36g Fat: 0.38g | ||
| Vitamin A – 489IU | Calcium – 9mg | |
| Vitamin B1 (Thiamine) – 0.04mg | Iron – 0.38mg | |
| Vitamin B2 (Riboflavin) – 0.05mg | Magnesium – 14mg | |
| Vitamin (B3 Niacin) – 1.21mg | Phosphorus – 30mg | |
| Vitamin B5 (Pantothenic acid) – 0.23mg | Potassium – 285mg | |
| Vitamin B6 (Pyridoxine) – 0.04mg | Sodium – 0mg | |
| Vitamin B12 (Cobalamin) – 0mcg | Zinc – 0.26mg | |
| Folate – 6mcg | Copper – 0.1mg | |
| Vitamin C – 9.9mg | Manganese – 0.09mg | |
| Vitamin D – 0IU | Fluoride – 6mcg | |
| Vitamin E – 1.09mg | Selenium – 0.1mcg | |
| Vitamin K – 3.9mcg | ||
Pear
| 1 medium (180g) Glycemic index – 38 | ||
|---|---|---|
| Calories: 103 Carbohydrate: 27.52g Protein: 0.68g Fat: 0.21g | ||
| Vitamin A – 41IU | Calcium – 16mg | |
| Vitamin B1 (Thiamine) – 0.02mg | Iron – 0.30mg | |
| Vitamin B2 (Riboflavin) – 0.05mg | Magnesium – 12mg | |
| Vitamin (B3 Niacin) – 0.28mg | Phosphorus – 20mg | |
| Vitamin B5 (Pantothenic acid) – 0.09mg | Potassium – 212mg | |
| Vitamin B6 (Pyridoxine) – 0.05mg | Sodium – 2mg | |
| Vitamin B12 (Cobalamin) – 0mcg | Zinc – 0.18mg | |
| Folate – 12mcg | Copper – 0.15mg | |
| Vitamin C – 7.5mg | Manganese – 0.09mg | |
| Vitamin D -0 IU | Fluoride – 3.9mcg | |
| Vitamin E – 0.21mg | Selenium – 0.2mcg | |
| Vitamin K – 8mcg | ||
Pineapple
| 1 cup – diced (155g) Glycemic index – 59 | ||
|---|---|---|
| Calories: 70 Carbohydrate: 18.32g Protein: 0.85g Fat: 0.2g | ||
| Vitamin A – 81IU | Calcium – 20mg | |
| Vitamin B1 (Thiamine) – 0.12mg | Iron – 0.39mg | |
| Vitamin B2 (Riboflavin) – 0.05mg | Magnesium – 19mg | |
| Vitamin (B3 Niacin) – 0.73mg | Phosphorus – 14mg | |
| Vitamin B5 (Pantothenic acid) – 0.3mg | Potassium – 194mg | |
| Vitamin B6 (Pyridoxine) – 0.16mg | Sodium – 2mg | |
| Vitamin B12 (Cobalamin) – 0mcg | Zinc – 0.12mg | |
| Folate – 17mcg | Copper – 0.13mg | |
| Vitamin C – 26.2mg | Manganese – 2.47mg | |
| Vitamin D – 0IU | Fluoride – 0mcg | |
| Vitamin E – 0mg | Selenium – 0mcg | |
| Vitamin K – 1.10mcg | ||
Rockmelon (cantaloupe)
| 1 cup – diced (152g) Glycemic index – 65 | ||
|---|---|---|
| Calories: 53 Carbohydrate: 12.73g Protein: 1.31g Fat: 0.3g | ||
| Vitamin A – 5276IU | Calcium – 14mg | |
| Vitamin B1 (Thiamine) – 0.06mg | Iron – 0.33mg | |
| Vitamin B2 (Riboflavin) – 0.03mg | Magnesium – 19mg | |
| Vitamin (B3 Niacin) – 1.15mg | Phosphorus – 23mg | |
| Vitamin B5 (Pantothenic acid) – 0.16mg | Potassium – 417mg | |
| Vitamin B6 (Pyridoxine) – 0.11mg | Sodium – 25mg | |
| Vitamin B12 (Cobalamin) – 0mcg | Zinc – 0.28mg | |
| Folate – 33mcg | Copper – 0.06mg | |
| Vitamin C – 57.3mg | Manganese – 0.06mg | |
| Vitamin D – 0IU | Fluoride – 1.6mcg | |
| Vitamin E – 0.08mg | Selenium – 0.6mcg | |
| Vitamin K – 3.9mcg | ||
Strawberries
| 1 cup – whole (144g) Glycemic index – 40 | ||
|---|---|---|
| Calories: 46 Carbohydrate: 11.06g Protein: 0.96g Fat: 0.43g | ||
| Vitamin A – 17IU | Calcium – 23mg | |
| Vitamin B1 (Thiamine) – 0.04mg | Iron – 0.59mg | |
| Vitamin B2 (Riboflavin) – 0.03mg | Magnesium – 19mg | |
| Vitamin (B3 Niacin) – 0.56mg | Phosphorus – 35mg | |
| Vitamin B5 (Pantothenic acid) – 0.18mg | Potassium – 220mg | |
| Vitamin B6 (Pyridoxine) – 0.07mg | Sodium – 1mg | |
| Vitamin B12 (Cobalamin) – 0mcg | Zinc – 0.2mg | |
| Folate – 35mcg | Copper – 0.07mg | |
| Vitamin C – 84.7mg | Manganese – 0.56mg | |
| Vitamin D – 0IU | Fluoride – 6.3mcg | |
| Vitamin E – 0.42mg | Selenium – 0.6mcg | |
| Vitamin K – 3.2mcg | ||
Watermelon
| 1 cup – diced (152g) Glycemic index – 72 | ||
|---|---|---|
| Calories: 46 Carbohydrate: 11.48g Protein: 0.93g Fat: 0.23g | ||
| Vitamin A – 865IU | Calcium – 11mg | |
| Vitamin B1 (Thiamine) – 0.05mg | Iron – 0.36mg | |
| Vitamin B2 (Riboflavin) – 0.03mg | Magnesium – 15mg | |
| Vitamin (B3 Niacin) – 0.27mg | Phosphorus – 17mg | |
| Vitamin B5 (Pantothenic acid) – 0.34mg | Potassium – 170mg | |
| Vitamin B6 (Pyridoxine) – 0.07mg | Sodium – 2mg | |
| Vitamin B12 (Cobalamin) – 0mcg | Zinc – 0.15mg | |
| Folate – 5mcg | Copper – 0.06mg | |
| Vitamin C – 12.3mg | Manganese – 0.06mg | |
| Vitamin D – 0IU | Fluoride – 2.3mcg | |
| Vitamin E – 0.08mg | Selenium – 0.6mcg | |
| Vitamin K – 0.2mcg | ||