Mayo Clinic Health Library

Exchange list: Fruits

Updated: 09-13-2012

One serving (exchange) of fruit contains about 15 grams of carbohydrate, no protein or fat, and 60 calories. Fruits in the amounts listed below equal one exchange. Unless otherwise specified, weights listed include skin, core, seeds and rind.

Type FoodServing size
Fresh fruit    
  Apple, small (2 inches across) 1 (4 ounces)
Apricots 4 (5 1/2 ounces)
Banana, extra-small 1 (4 ounces)
Blackberries, blueberries 3/4 cup
Cantaloupe, honeydew, papaya, cubed 1 cup (11 ounces)
Cherries 12 (3 ounces)
Dates 3
Grapefruit, large 1/2 (11 ounces)
Grapes, small 17 (3 ounces)
Kiwi 1 (3 1/2 ounces)
Mango, cubed 1/2 cup
Nectarine, small 1 (5 ounces)
Orange, small 1 (6 1/2 ounces)
Peach, medium 1 (6 ounces)
Pear, large 1/2 (4 ounces)
Pineapple, cubed 3/4 cup
Plums, small 2 (5 ounces)
Raspberries 1 cup
Strawberries 1 1/4 cup
Tangerines, small 2 (8 ounces)
Watermelon, cubed 1 1/4 cup (13 1/2 ounces)
Dried fruit    
  Apples 4 rings
Apricots 8 halves
Blueberries, cherries, cranberries, mixed fruit 2 tablespoons
Figs 1 1/2
Prunes 3
Raisins 2 tablespoons
Canned fruit, unsweetened    
  Applesauce, apricots, cherries, peaches, pears, pineapple, plums 1/2 cup
Grapefruit, mandarin oranges 3/4 cup
Fruit juice, unsweetened    
  Juice: apple, grapefruit, orange, pineapple 1/2 cup (4 fluid ounces)
Fruit juice blends of 100 percent juice, grape, prune 1/3 cup (2.7 fluid ounces)

Modified with permission from "Choose Your Foods: Exchange Lists for Diabetes." American Diabetes Association and American Dietetic Association; 2008. While designed primarily for people who have diabetes and others who must follow special diets, the exchange lists are based on principles of good nutrition that apply to everyone.

Remember these guidelines for including fruit in your diabetes diet:

  • Eat whole fruit when you can. It has more fiber and is more filling than fruit juice.
  • Select canned fruit and fruit juices without added sugar. Look for statements such as "no sugar added," "unsweetened extra-light syrup" or "juice packed" on the label.
  • Avoid fruits that are canned or frozen in heavy syrup, even if you rinse off the syrup.