Fresh fruit and fruit salads are delicious, low in fat and calories, in addition to being a healthy, natural way to fuel your body with vitamins and minerals.
While many fruits are not necessarily grown on Long Island, you can find a beautiful array of imported varieties at your favorite market. Specialty stores such as Southdown, Grace’s, Fairway and Uncle Guiseppe’s will have many unique fruits, but even local markets such as Trader Joe’s, Waldbaum’s, ShopRite and Stop & Shop have been bringing in some really fresh and delicious new varietals for all of us to enjoy.
Of course, during the spring, summer and fall months, hit up your Long Island Farmers Markets for all our locally grown produce goodies.
Here is a list of common fruit varieties available and some nutritional data on them.
Buying Organic is always best if money and quality is not the issue. Check out this listing of which fruits carry the most pesticides.
Eating fruit is best when eating on an empty stomach, but using fruit in your recipes is also a great way to add some great natural nutrition to your diet.
Data below is for 1 serving = 1 cup cut fruit
- Blackberries– Good source of Vitamins E, C and K, Magnesium, Potassium. 62 Calories (6 from fat); 1 g. Fat; 15 g. Carbohydrates; 7 g. Sugar
- Blueberries- Good source of Fiber, Vitamins C and K, and Manganese. 84 Calories (4 from fat); 0 Fat; 21 g. Carbohydrates; 15 g. Sugar
- Strawberries– Good source of Potassium, Folate Fiber, Manganese, and Vitamin C. 49 Calories (4 from fat), 0 Fat; 12 g. Carbohydrates; 7 g. Sugar
- Kiwi- Good source of Potassium, Copper, Fiber, Vitamins E, C and K. 108 Calories (8 from fat) 1 g. Fat; 26 g. Carbohydrates; 26 g. Sugar
- Banana- Good source of Potassium, Fiber and Manganese, Vitamin C and B6. 200 Calories (6 from fat) 1 g. Fat; 51 Carbohydrates; 28 g. Sugar
- Pineapple– Good source of Fiber, Thiamin, Copper, Manganese, Vitamins B6 and C. 82 Calories (2 from fat) 0 Fat; 22 g. Carbohydrates; 16 g. Sugar
- Cantaloupe– Good source of Fiber, Niacin, Folate, Potassium, Vitamins B6, A and C. 60 Calories (3 from fat) 0 Fat; 16 g. Carbohydrates; 14 g. Sugar
- Honeydew– Good Source of Folate, Potassium and Vitamins B6 and C. 64 Calories (2 from fat) 0 Fat; 16 g. Carbohydrates; 14 g. Sugar
- Apple with the Skin– Good source of fiber and Vitamin C. 65 Calories (2 from fat) 0 fat; 17 g. Fat; 13 g. Sugars
- Mango– Good source of Fiber and Vitamins B6, A and C. 107 Calories (4 from fat) 0 Fat; 28 g. Carbohydrates; 24 g. Sugar
- Watermelon- Good source of Potassium, Vitamin A and Vitamin C. Calories 46 (2 from fat) 0 Fat; 12 g. Carbohydrates; 10 g. Sugar
- Orange-Good source of Thiamin, Folate and Potassium, Fiber and Vitamin C. 85 Calories (2 from fat) 0 Fat; 21 g. Carbohydrates; 17 g. Sugar
- Grapefruit– Good source of Dietary Fiber and Potassium, Vitamin A and C. 74 Calories (2 from fat) 0 g. Fat; 19 g. Carbohydrates; 16 g. Sugar
- Cherries– Good source of Dietary Fiber and Vitamin C. 87 Calories (2 from fat) 0 g. Fat; 22 g. Carbohydrates; 18 g. Sugar
- Seedless Green or Red Grapes- Good source of Vitamin C and Vitamin K. 104 Calories (2 from fat) 0 g. Fat; 27 g. Carboydrates; 23 g. Sugar
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