Exchange List for Fruits

People think fruit is healthy food and it is ok to eat as much as you like. Fruits contains fibers and are loaded with vitamin and minerals but even the healthiest of food in excess can be unhealthy. Fruits contains carbohydrates so for people with diabetes it is important to include them in the meal plan. Following exchange list will help you to decide the amount, types and frequency of fruits you should eat.

One Exchange of fruit serving typically has:

Carbohydrates: 15 grams

Calories: 60

Protein: 0 grams

Fat: 0 grams

As expected fresh fruit is the optimal choice. If you must eat other types (canned, frozen, etc.), avoid the one with added sugar. If it is with added sugar or in a sugar syrup than drain and rinse to remove excess sugar.

Item	Serving	Item	Serving
Apple	1 small	Apricots	4 medium
Applesauce, unsweet.	1/2 Cup	Banana, 9 inch	1/2
Blackberries	3/4 Cup	Cantaloupe, sectioned	1/3 melon
Blueberries	3/4 Cup	Caneloupe, cubed	1 Cup
Boysenberries	1 Cup	Cherries, fresh	12
Grapefruit, 4 inch	1/2	Dates	3
Grapes	15	Figs	2 small
Guava	1.5 small	Honeydew Melon, 6.5 inch	1/8 Melon
Mango, whole	1/2	Honeydew Melon, cubed	1 Cup
Mango, cubed	1/2 Cup	Kiwifruit	1 large
Lemon	1 large	Peach, 2.5 inch	1
Orange, 3 inch	1	Pear	1 small
Nectarine, 2.5 inch	1 Cup	Papaya, 3.5 inch, sectioned	1/2
Pineapple, diced	3/4 Cup	Papaya, cubed	1 Cup
Pineapple, canned	1/3 Cup	Plum, 2 inch	2
Pomegranate, 3.5 inch	1/2	Prunes, medium	3
Rasberries	1 Cup	Raisins	2 Tbs.
Strawberries	1 1/3 Cup	Rhubarb, diced	3 Cups
Tangerine, 2.5 inch	2	Watermelon, diced	1 1/4 Cup

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Common Fruit Juices (8 oz = 1 cup)

Item	Serving	Item	Serving
Apple Juice/cider, unsweet.	4oz	Lemon Juice, unsweet.	6 oz.
Cranberry Juice, Low Cal.	10 oz.	Orange Juice, unsweet.	4 oz.
Grape Juice, unsweet.	4 oz.	Pineapple, Juice, unsweet.	4 oz.
Grapefruit Juice, unsweet.	5 oz.	Prune Juice, unsweet.	3 oz.

                Fruit Juice Blend, 100% Juice, Unsweetened 3 oz

Source: http://www.diabeteswellbeing.com