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Fruits

Nutritional Value

  • Supply vitamins and minerals such as vitamin A, vitamin C, folic acid and potassium
  • Rich in sugar and dietary fibre
 

Major Functions

  • Dietary fibre promotes proper digestion; prevents constipation and intestinal diseases
  • The vitamins, minerals and other nutrients in fruit work together to protect us from many chronic diseases such as diabetes, hypertension, cardiovascular diseases and certain cancers
 

Food Sources

  • Fresh, canned and frozen fruits
  • Dried fruits and dates without added sugar or salt
  • Pure fruit juice without added sugar*
 

Definition of Serving Size

1 serving is approximately equivalent to:
  • 2 pieces of small-sized fruit (e.g. plum and kiwi fruit)
  • 1 piece of medium-sized fruit (e.g. orange and apple)
  • 1⁄2 piece of large-sized fruit (e.g. banana, grapefruit and star fruit)
  • 1⁄2 bowl of fruit cuts (e.g. watermelon, cantaloupe and honeydew melon)
  • 1⁄2 bowl of mini-sized fruit (e.g. grapes, lychees, cherries and strawberries)
  • 1 tablespoon of dried fruit without added sugar or salt (e.g. raisins and prunes)
  • 3⁄4 glass of pure fruit juice without added sugar* (e.g. fresh orange juice with pulp)
Remarks: 1 tablespoon ≈ 15 ml; 1 glass ≈ 240 ml; 1 bowl = 250-300 ml
 
*Compared to whole fruit, pure fruit juice contains less dietary fibre but a much higher sugar content. It is advisable to consume the whole fruit. Besides, pure fruit juice in excess of 3⁄4 glass (180 ml) will still be counted as having only one serving of fruit on the same day.
 

Health Tips

  • Eat a variety of fruit with different colours to get different nutrients
  • Fresh fruits are better choices than canned, frozen or dried fruits and fruit juices
  • Eat plenty of orange or yellowish fruits such as orange, papaya and mango because they are rich in vitamin A and C
  • Compared with a whole fruit, fruit juice contains less dietary fibre but a much higher sugar content. Consuming whole fruit is hence recommended 
  • Most fruit are naturally low in fat but do remember to reduce intake of fruit which are combined with high-fat ingredients. For examples, fruit tarts, fruited ice cream and fruit cake with whipped cream
  • Reduce the use of fruit with added sugar such as canned fruit in syrup, desserts, sweetened dried fruits and fruit juice made from concentrate
For more information about fruits, please refer to the page “Two Plus Three Every Day”.