Apple fruit facts

Apple fruit facts → Nutrition facts → Health benefit facts

Facts about the tree

Apple fruit tree belongs to the species Malus domestica.

It belongs to the family Rosaceae under to which roses also belong.

Apple tree is small (3-12metres) and deciduous.

The crown of the apple fruit tree is large and dense.

It produces blossoms in spring and the maturation of fruit is in the autumn.

The flowers appear pinkish and fade to white and appear like small roses.

The tree takes about 4-5 years for producing its first fruit.

Many trees have been recorded to live beyond 100 years.

Facts about apple fruit tree distribution

One of the facts is that the tree belongs originally to Central Asia and its wild ancestor is still found in this region.

The tree was first introduced to New England as early as the year 1630.

The crabaple is the only native variety in North America.

There are 7500 fruit cultivars presently and a wide variety of colours, sizes and taste are found.

There are separate varieties available for temperate and sub-tropical conditions.

There are separate varieties for eating raw (dessert apples), cooking and cider production.

Archaeological evidences have shown the use of apple by pre-historic men about 8500 years ago.

Wild (enlarge)

Facts about growing apple

These trees cannot self pollinate and require cross pollination for the development of the fruit.

In orchards the flowers are mostly pollinated by honeybees.

The facts are that the propagation is by budding or by grafting.

These trees are prone to attack by pests and fungal and bacterial diseases.

They are harvested mostly by hand picking.The facts show that the heaviest apple recorded by Guinness World Records weighed 1.849 kg (4 lb 1 oz). and was grown in Japan.

Fuji variety (enlarge)

Facts about apple fruit production

Nearly 60 million tons of apple fruit are grown worldwide.

35% of the produce is from China and United States are second in production with 7.5% contribution.

Turkey, Poland and Italy are among the top five producers.

These trees produce between 40-200 kg. of fruits depending upon the age of the tree and the type of cultivar.

All shades of green, yellow and red are seen in the cultivars.

In facts 25% of the production in US is exported and 'Red delicious' is the popular variety.

The apple is the state fruit of West Virginia, New York,Illinois, Vermont, Minnesota and Washington.

Facts about preserving the fruit

apple can be commercially stored in chambers with controlled atmosphere having high concentrations of carbon dioxide to slow down ripening.

One of the facts is when refrigerated and kept at about 5 degree C they can last for about two weeks, depending upon the stage of ripeness.

Natural wax is applied on them for appealing appearance as well as preservation.

Facts about health benefits

They are very low in sodium, lipids and cholesterol.

The fruit contains a number of antioxidants, helping in warding off many diseases.

These fruit reduce the risk of cancer of colon, lung and prostate.

It helps in the reduction of cholesterol.

Quercetin, a flavonoid, present in them has anti-inflammatory and antioxidant properties.

One of the facts is that the high fiber content prevents constipation.

Fuji cultivar (enlarge)

Facts about food preparations

Its juice is prepared by maceration and pressing. Ready to drink juices of various brands are available.

Cider is obtained by fermenting the juice and contains about 3-8% alcohol.

Apple pie is prepared from fresh or dried apples.

Its juice is also used in the preparation of cakes.

Sauce and jam are also prepared from the apple fruit.

Fruit facts: Apple health benefits

Apple fruit facts → Nutrition facts → Facts about health benefits
Apple fruit being packed with antioxidants and fibre is of immense health benefits.

Facts about apple health benefits for the digestive system

Apple fruit is a rich source of both soluble and insoluble fiber.

Pectin is the predominant soluble fibre in this fruit.

It contains 1-1.5% pectin. Pectin is also useful both against diarrhea and constipation.

The non soluble fiber in it by holding water facilitates movement of food in the alimentary canal and cleanses the colon. It also provides the bulk in the intestine and prevents constipation.

All these health benefits are achieved when raw fruit is eaten with skin.

Facts about apple health benefits in cancer and heart disease

Pectin found in this fruit benefits us in removing and preventing cholesterol deposits on the walls of the blood vessels.

This fruit is rich in flavonoids and also contains vitamin C and E and other antioxidants.

The flavonoids are plant products and function as antioxidants. Apart from antioxidants like vitamin C and E, these flavonoids also help in free radical scavenging and protect our body tissues from oxidative damages.

Most of the heart health problems like atherosclerosis and cancer are caused probably due to the uncontrolled free radical activity.

Being low in sodium it is an ideal low sodium food for people suffering from hypertension.

In another study conducted it was found that women consuming at least one apple a day had 22% of reduced incidence of heart disease when compared to those who do not eat it.

Studies at various places have shown that cancer incidence, especially of colon and lung is reduced by 20% and 40% respectively on consumption of this fruit.

Facts about apple health benefits in post menopause

This fruit is a good source of trace mineral boron. Boron is required for healthy bones.

Experiments have shown that boron intake (3mg/day) reduces the calcium excretion in postmenopausal women by 44% and also activates vitamin D and the hormone estrogen.

Regular eating of this fruit gives health benefits of preventing and treating osteoporosis, common in postmenopausal phase of life.

Facts about apple health benefits for weight-loss

One of the important facts about Apple fruit is that it is very poor in fats and cholesterol and helps in weight-loss.

The complex carbohydrates in it give sustaining energy and apple is an ideal snack with health benefits of adding very less calories.

The fibre content in the apple gives a filled feeling and the health benefits of stopping people from over eating regular food.

Apple fruit nutrition facts

Apple fruit facts → Nutrition → Health benefits

Apple is a pomaceous fruit and the apple tree (Malus domestica) belongs to the family of roses Rosaceae and genus Malus.

The saying "An apple a day will keep the doctor away" highlights about nutrition benefits of this fruit. Though the sayings may not be considered as exact facts, along with other complementing nutrients we can keep the doctor away.

Given below is the nutrition facts and values of the raw fruit with skin.
Nearly 10% of the fruit is wasted as core and stem.
The nutrition facts and values are given for the edible portion of the fruit.
To be easier for the user the values are given for 100 grams weight of the fruit as well as servings of one cup of chopped fruit and one medium sized fruit.
Please note that the nutrition facts of the apple may vary slightly with variety, size and stage of ripening of the fruit.

Nutrition facts

Nutrients	Units	Value per 100g	1 cup chopped (125g)	One medium size apple (182g)
Protein	g	0.26	0.33	0.47
Total lipid (fat)	g	0.17	0.21	0.31
Ash	g	0.19	0.24	0.35
Carbohydrate	g	13.81	17.26	25.13
Dietary fibre	g	2.4	3.0	4.4
Water	g	85.56	106.95	155.72
Energy	kcal	52	65	95

The above nutrition facts of the fruit clearly shows, that though it may be filling to eat, it is low in calories.
Nutrition facts of this fruit indicate a high content of both soluble and insoluble dietary fiber.

Nutrition facts - sugars and carbohydrates

Sugars carbohydrates	Units	Value per 100 g	One cup chopped (125g)	One medium size apple (182g)
Sugars	g	10.39	12.99	18.91
Sucrose	g	2.07	2.59	3.77
Glucose (dextrose)	g	2.43	3.04	4.42
Fructose	g	5.90	7.38	10.74
Starch	g	0.05	0.06	0.09

Apple is considered low in carbohydrates and sugars. One of the facts and secrets of reducing weight is eating it often. This gives a filled feeeling.

Apple fruit nutrition facts - minerals

Mineral nutrition	Units	Value per 100g	One cup chopped (125g)	One medium size apple (182g)
Calcium	mg	6	8	11
Iron	mg	0.12	0.15	0.22
Magnesium	mg	5	6	9
Phosphorus	mg	11	14	20
Potassium	mg	107	134	195
Sodium	mg	1	1	2
Zinc	mg	0.04	0.05	0.07
Copper	mg	0.027	0.034	0.049
Manganese	mg	0.035	0.044	0.064
Fluoride	mcg	3.3	4.1	6.0

Apple fruit nutrition facts - vitamins

Vitamins nutrition	Units	Value per 100 g	1 cup chopped (125g)	1 medium size apple (182g)
Vitamin C	mg	4.6	5.8	8.4
Thiamin	mg	0.017	0.021	0.031
Riboflavin	mg	0.026	0.033	0.047
Niacin	mg	0.091	0.114	0.166
Pantothenic acid	mg	0.061	0.076	0.111
Vitamin B-6	mg	0.041	0.051	0.075
Folate	mcg	3	4	5
Choline	mg	3.4	4.2	6.2
Vitamin A, RAE*	mcg	3	4	5
Vitamin A, IU	IU	54	68	98
Vitamin E (alpha-tocopherol)	mg	0.18	0.23	0.33
Vitamin K (phylloquinone)	mcg	2.2	2.8	4.0

*RAE: Retinol Activity Equivalents

Apple fruit Nutrition facts - lipids

Lipids nutrition facts	Units	Value per 100 g	1 cup chopped (125g)	1 medium size apple (182g)
Fatty acids saturated	g	0.028	0.035	0.051
Fatty acids monounsaturated	g	0.007	0.009	0.013
Fatty acids polyunsaturated	g	0.051	0.064	0.093
Phytosterols	mg	12	15	22

The apple is low in lipids and rich in a variety of flavonoids.

Apple fruit nutrition facts - amino acids

Amino acids facts	Units	Value per 100g	One cup chopped (125g)	One medium size (182g)
Tryptophan	g	0.001	0.001	0.002
Threonine	g	0.006	0.007	0.011
Isoleucine	g	0.006	0.007	0.011
Leucine	g	0.013	0.016	0.024
Lysine	g	0.012	0.015	0.022
Methionine	g	0.001	0.001	0.002
Cystine	g	0.001	0.001	0.002
Phenylalanine	g	0.006	0.007	0.011
Tyrosine	g	0.001	0.001	0.002
Valine	g	0.012	0.015	0.022
Arginine	g	0.006	0.007	0.011
Histidine	g	0.005	0.006	0.009
Alanine	g	0.011	0.014	0.020
Aspartic acid	g	0.070	0.087	0.127
Glutamic acid	g	0.025	0.031	0.045
Glycine	g	0.009	0.011	0.016
Proline	g	0.006	0.007	0.011
Serine	g	0.010	0.013	0.018

Source: USDA National Nutrient Database for Standard Reference (2009)

Fruit facts: Dates nutrition facts

Dates nutrition facts → Dates tree and fruit facts → Facts about health benefits of dates

One of the important facts is that sugars are the most prevalent nutrient in the fruit and are mainly composed of sucrose, fructose and glucose. Instant energy available in this fruit contribute to its nutrition value.

Though proteins occur in small amounts, the amino acid composition is favourable to human needs and nutrition.

Crude fibre in dates fruit, ranges between 2-6% of the flesh and is useful as dietary fibre in human nutrition. Vitamin A, B1, B2 and niacin are available in this fruit in reasonable amounts. Dates are good sources of iron, calcium and potassium. Considerable amounts of copper, magnesium, phosphorus, sulphur and chlorine are present.

Polyphenols as tannins are present to the extent of 3% weight of the dates fruit and add antioxidant nutrition properties to the fruit.

(Facts on nutrition and values are calculated for the edible parts.)

Dates (enlarge)

Fruit facts: Dates nutrition

Nutrients	Units	Value per 100g	One cup chopped 147g	One pitted
Water	g	20.53	30.18	1.46
Energy	kcal	282	415	20
Protein	g	2.45	3.60	0.17
Total lipid (fat)	g	0.39	0.57	0.03
Ash	g	1.60	2.35	0.11
Carbohydrate	g	75.03	110.29	5.33
Dietary Fiber	g	8.0	11.8	0.6

Fruit facts: Sugars in dates nutrition

Sugars	Units	Value per 100g	One cup chopped 147g	One pitted
Sugars	g	63.35	93.12	4.50
Sucrose	g	23.84	35.04	1.69
Glucose(Dextrose)	g	19.87	29.21	1.41
Fructose	g	19.56	28.75	1.39
Maltose	g	0.12	0.18	0.01

Fruit facts: Minerals in dates nutrition

Minerals	Units	Value per 100g	One cup chopped 147g	One pitted
Calcium	mg	39	57	3
Iron	mg	1.02	1.50	0.07
Magnesium	mg	43	63	3
Phosphorus	mg	62	91	4
Potassium	mg	656	964	47
Sodium	mg	2	3	0
Zinc	mg	0.29	0.43	0.02
Copper	mg	0.206	0.303	0.015
Manganese	mg	0.262	0.385	0.019
Selenium	mcg	3.0	4.4	0.2

Fruit facts: Vitamins in dates nutrition

Vitamins nutrition facts	Units	Value per 100g	One cup chopped 147g	One pitted
Vitamin C	mg	0.4	0.6	0.0
Thiamin	mg	0.052	0.076	0.004
Riboflavin	mg	0.066	0.097	0.005
Niacin	mg	1.274	1.873	0.090
Pantothenic acid	mg	0.589	0.866	0.042
Vitamin B-6	mg	0.165	0.243	0.012
Folate	mcg	19	28	1
Choline	mg	6.3	9.3	0.4
Betaine	mg	0.4	0.6	0.0
Carotene, beta	mcg	6	9	0
Vitamin A	IU	10	15	1
Lutein + zeaxanthin	mcg	75	110	5
Vitamin E (alpha-tocopherol)	mg	0.05	0.07	0.00
Vitamin K (phylloquinone)	mcg	2.7	4.0	0.2

Fruit facts: Lipids in dates nutrition

Fatty acids	Units	Value per 100g	One cup chopped147g	One pitted
Saturated	g	0.032	0.002	0.00
Monounsaturated	g	0.036	0.053	0.003
Polyunsaturated	g	0.019	0.028	0.001

Fruit facts: Amino acids in dates nutrition

Amino acids	Units	Value per 100g	One cup chopped 147g	One pitted
Tryptophan	g	0.012	0.018	0.001
Threonine	g	0.043	0.063	0.003
Isoleucine	g	0.049	0.072	0.003
Leucine	g	0.084	0.123	0.006
Lysine	g	0.066	0.097	0.005
Methionine	g	0.022	0.032	0.002
Cystine	g	0.067	0.098	0.005
Phenylalanine	g	0.050	0.074	0.004
Tyrosine	g	0.015	0.022	0.001
Valine	g	0.071	0.104	0.005
Arginine	g	0.136	0.200	0.010
Histidine	g	0.032	0.047	0.002
Alanine	g	0.083	0.122	0.006
Aspartic acid	g	0.213	0.313	0.015
Glutamic acid	g	0.359	0.528	0.025
Glycine	g	0.101	0.148	0.007
Proline	g	0.130	0.191	0.009
Serine	g	0.057	0.084	0.004

Source: USDA National Nutrient Database (2009)

Fruit facts: Dates fruit facts

Dates fruit nutrition facts → Facts about dates fruit and palm tree → facts about health benefits

Facts about dates fruit

• The dates fruit is a berry having a single seed surrounded by fibrous endocarp, mesocarp and pericarp.
• The pericarp is the outer skin of the berry and the fleshy portion is mesocarp.
• The dates fruit berry is attached at calyx to the spike-let.
• A cluster of dates may hold 500-2000 berries.
• When fully ripe there is dehydration of the dates and the skin gets wrinkled and is covered by a waxy film.
• It takes about 200 days for it to reach maturity from the day of pollination.
• There are three major stages in the growth and maturation and each stage has a name; Khalaal, Rutab and Tamr-full ripe stage.

Facts about dates fruit palm

• Dates palm (Phoenix dactylifera) is a palm tree belonging to genus Phoenix.
• One of the facts is that Phoenix dactylifera palm tree has a long history of cultivation and it origin is probably in North Africa or West Asia.
• Phoenix dactylifera tree is a medium sized palm growing up to a height of 20-25 meters.

Dates palms (enlarge)

• One of the interesting facts is that a single root system of Phoenix dactylifera tree can give rise to several palms and single palms are also not a exception.
• The leaves of this palm tree, like many palm trees is pinnate and grows to a length of about 2-5 meters and has spines on the petiole.

Facts about dates fruit palm history and distribution

• The facts of archaeological evidence prove about cultivation of these palms dating back to 6000 years.
• There is evidence of prehistoric Egyptian use of dates for preparation of wine.
• Later the palms were spread to Mediterranean countries and in 17th century to California and Mexico.

Facts about growing dates fruit palms

• Phoenix dactylifera is dioecious ie. there separate male and female palms.
• Though these palm trees can be grown from the seeds only about 50% of the trees will be female fruit bearing trees.
• One of the known facts is that the Phoenix dactylifera trees grown from seeds yield smaller clusters of fruit and of poor quality.
• For commercial plantations cuttings are used to get good yield from tree.
• The trees from the cuttings will be females and will start yielding 2-3 years earlier than those grown from seeds.
• Medjool is a very popular high yielding cultivar giving large and sweet fruit.
• The plantation should also have male trees as they are required for pollination.
• Nowadays during pollination season male flowers are made available in local markets.
• In facts in nature these palm trees are pollinated mostly by wind.
• In commercial plantations of Phoenix dactylifera to get good yield pollination of tree is done manually.
• The manual pollination is done by skilled persons using ladders or palm tree climbing gear.
• In facts Phoenix dactylifera takes up to 3-6 years for bearing fruit and after 7 years viable yields are realised.
• In a season a yield of about 100kg can be expected from a palm tree.
• In facts several harvests are required as the berries do not mature at the same time.
• The clusters in the palm tree have to be protected from birds and climatic conditions.

Facts about dates fruit production

• One of the interesting facts is that Egypt has extensive cover of dates fruit trees and leads the dates fruit producing countries with an annual yield of more than 1400,000 tons.
• Iran with a production of about 1000,000 tons takes the second place closely followed by Saudi Arabia with 980,000 tons.
• Other top ranking countries are UAE, Pakistan, Algeria, Iraq, Sudan, China and Libya.

Facts about preserving dates fruit

• One of the facts is that Fig moth is a major threat to the harvested dates.
• Preservation methods like fumigation, heat treatment, cold storage and irradiation are resorted to.
• Dates are washed graded and cured by sun drying or dehydration.
• Then they are treated for pest, glazed by running hot air and packed.
• Pitting is done to get compact packets.

Facts about culinary use of dates fruit

• Many recipes are being invented for the use of different stages of maturity of the dates fruit.
• Their use in salad preparations are in vogue in the Middle East.
• Shredded dates are mixed with wheat or other cereal flour and numerous preparations like cake and puddings are made.
• Many dates fruit recipes for sandwich spreads, party snacks and salads are now being tried out.

Fruit facts: Blueberry nutrition facts

Blueberry nutrition facts > Blueberry facts > Health benefits

Blueberry (Vaccinium spp.) comprises many species and belong to the genus Vaccinium.

Blueberry is a small shrub with dark blue berries and native of North America, Asia and Europe.

They are now cultivated through out the world in temperate regions.

The fruit has many essential micro nutrients like manganese, vitamin C, vitamin B6 and vitamin K. Fair amounts of dietary fibre is also available.

Phytochemicals like anthocyanins, resveratrol, proanthocyanidins, tannins and flavonols are present in considerable quantities in the ripe fruit.

These phytochemicals function as antioxidants in the body.

The skin of blueberry is very rich in resveratrol and this phytochemical is found to be very effective in the control of cancer and inflammation.

Nutrient values and weights given below are calculated for edible portion of the fruit only. About 5% of the weight is lost as raw, green and spoiled berries and stem.

Blueberry bunch

Blueberry fruit nutrition

Nutrients	Units	Value per 100g	One cup 150g	Fifty berries 70g
Water	g	84.21	124.63	57.26
Energy	kcal	57	84	39
Carbohydrate	g	14.49	21.45	9.85
Protein	g	0.74	1.10	0.50
Lipid (fat)	g	0.33	0.49	0.22
Ash	g	0.24	0.36	0.16
Dietary fibre	g	2.4	3.6	1.6

Fruit facts: Blueberry carbohydrates nutrition

Carbohydrates	Units	Value per 100g	One cup 150g	Fifty berries 70g
Sugars	g	9.96	14.74	6.77
Fructose	g	4.97	7.36	3.38
Sucrose	g	0.11	0.16	0.07
Glucose (dextrose)	g	4.88	7.22	3.32
Starch	g	0.03	0.04	0.02

Fruit facts: Blueberry minerals nutrition

Minerals	Units	Value per 100g	One cup 150g	Fifty berries 70g
Calcium	mg	6	9	4
Selenium	mcg	0.1	0.1	0.1
Iron	mg	0.28	0.41	0.19
Manganese	mg	0.34	0.50	0.23
Magnesium	mg	6	9	4
Copper	mg	0.06	0.08	0.04
Phosphorus	mg	12	18	8
Sodium	mg	1	1	1
Potassium	mg	77	114	52
Zinc	mg	0.16	0.24	0.11

Fruit facts: Blueberry vitamins nutrition

Vitamins nutrition	Units	Value per 100g	One cup 150g	Fifty berries 70g
Vitamin C	mg	9.7	14.4	6.6
Thiamin	mg	0.04	0.06	0.03
Riboflavin	mg	0.04	0.06	0.03
Niacin	mg	0.42	0.62	0.28
Pantothenic acid	mg	0.12	0.18	0.08
Vitamin B6	mg	0.05	0.08	0.04
Folate	mcg	6	9	4
Choline	mg	6.0	8.9	4.1
Vitamin A IU	IU	54	80	37
Lutein + zeaxanthin	mcg	80	118	54
Vitamin E (alpha-tocopherol)	mg	0.57	0.84	0.39
Vitamin K (phylloquinone)	mcg	19.3	28.6	13.1

Fruit facts: Lipids nutrition

Lipids nutrition	Units	Value per 100g	One cup 150g	Fifty berries 70g
Saturated fatty acids	g	0.03	0.04	0.02
Monounsaturated fatty acids	g	0.05	0.07	0.03
Polyunsaturated fatty acids	g	0.15	0.22	0.10

Fruit facts: Blueberry amino acid nutrition

Amino acids	Units	Value per 100g	One cup 150g	Fifty berries 70g
Threonine	g	0.02	0.03	0.01
Serine	g	0.02	0.03	0.02
Isoleucine	g	0.02	0.03	0.02
Proline	g	0.03	0.04	0.02
Leucine	g	0.04	0.07	0.03
Glycine	g	0.03	0.05	0.02
Glutamic acid	g	0.09	0.14	0.06
Phenylalanine	g	0.03	0.04	0.02
Aspartic acid	g	0.06	0.08	0.04
Valine	g	0.03	0.05	0.02
Alanine	g	0.03	0.05	0.02
Arginine	g	0.04	0.06	0.03

Source: USDA National Nutrient Database (2009)

Fruit facts: Blackberry nutrition facts

blackberry nutrition facts > blackberry facts > Health benefits

Blackberry (Rubus spp.) shrub consisting many species of genue Rubus. The fruit is not a true berry.

Blackberry is cultivated through out the world and they do well in temperate regions.

It contains a range of antioxidants. It contains subtancial amounts of poly phenolic compounds like ellagic acid, anthocyanins, tannins, quercetin, ellagitannins, gallic acid and cyanidins.

It is included among the high oxygen radical absorbance capacity fruit.

They contain high amounts of dietary fibre, magnesium, folic acid, vitamin K and vitamin C.

The seeds of blackberry contain very high amounts of alpha-linolenic acid (omega-3) and linoleic acid (omega-6) faty acids.

Nutrient values and weights given below are calculated for edible portion only. Up to 5% goes as waste due to caps and spoiled berries.

Blackberry bunch

Fruit nutrition: Blackberry nutrition

Nutrients	Units	Value per 100g	One cup 145g
Water	g	88.15	126.94
Energy	kcal	43	62
Carbohydrate	g	9.61	13.84
Protein	g	1.39	2.00
Lipid (fat)	g	0.49	0.71
Ash	g	0.37	0.53
Dietary fibre	g	5.3	7.6

Blackberry fruit carbohydrate nutrition

Carbohydrates	Units	Value per 100g	One cup 145g
Sugars	g	4.88	7.03
Galactose	g	0.03	0.04
Sucrose	g	0.07	0.10
Fructose	g	2.40	3.46
Maltose	g	0.07	0.10
Glucose (dextrose)	g	2.31	3.33

Fruit facts: Minerals nutrition

Minerals	Units	Value per 100g	One cup 145g
Calcium	mg	29	42
Selenium	mcg	0.4	0.6
Iron	mg	0.62	0.89
Manganese	mg	0.65	0.93
Magnesium	mg	20	29
Copper	mg	0.17	0.24
Phosphorus	mg	22	32
Zinc	mg	0.53	0.76
Potassium	mg	162	233
Sodium	mg	1	1

Fruit facts: Vitamins nutrition

Vitamins	Units	Value per 100g	One cup 145g
Vitamin C	mg	21.0	30.2
Thiamin	mg	0.02	0.03
Riboflavin	mg	0.03	0.04
Niacin	mg	0.65	0.93
Pantothenic acid	mg	0.28	0.40
Vitamin B6	mg	0.03	0.04
Folate	mcg	25	36
Choline	mg	8.5	12.2
Vitamin A IU	IU	214	308
Lutein + zeaxanthin	mcg	118	170
Vitamin E (alpha-tocopherol)	mg	1.17	1.68
Vitamin K (phylloquinone)	mcg	19.8	28.5

Fruit facts: Blackberry lipids nutrition

Lipids	Units	Value per 100g	One cup 145g
Saturated fatty acids	g	0.01	0.02
Monounsaturated fatty acids	g	0.05	0.07
Polyunsaturated fatty acids	g	0.28	0.40

USDA National Nutrient Database (2009)

Fruit facts: Pear nutrition facts

Pear nutrition facts > pear facts > Health benefits

Pear (Pyrus communis) is a pomaceous fruit tree belonging to the genus Pyrus.

This fruit tree is cultivated in cool temperate region. Pear has originated from the foot hills of Tian Shan region in western China.

A number of varieties and cultivars of the tree are grown in Euorope and western Asia.
Pear contains good amount of antioxidants like vitamin C. They are low in allergins like benzoates and salicylates
It is rich is dietary fibre in insoluble form and functions as good laxative. The fruit is very low in fats and sodium. It contains fairly good amounts of potassium.
Nutrient values and weights given below are calculated for edible portion only. 10% of the weight is refuse in the form of seed, stem and core.

Pyrus communis

Pear fruit nutrition

Nutrients	Units	Value per 100g	One medium size 180g	One cup slices 140g
Water	g	83.71	158.03	117.19
Energy	kcal	58	103	81
Carbohydrate	g	15.46	27.52	21.64
Protein	g	0.38	0.68	0.53
Lipid (fat)	g	0.12	0.21	0.17
Ash	g	0.33	0.59	0.46
dietary fibre	g	3.1	5.5	4.3

Fruit facts: Pear carbohydrate nutrition

Carbohydrates	Units	Value per 100g	One medium size 180g	One cup slices 140g
Sugars	g	9.80	17.44	13.72
Sucrose	g	0.78	1.39	1.09
Lactose	g	0.01	0.02	0.01
Glucose (dextrose)	g	2.76	4.91	3.86
Fructose	g	6.23	11.09	8.72
Maltose	g	0.01	0.02	0.01

Fruit facts: Pear minerals nutrition

Minerals	Units	Value per 100g	One medium size 180g	One cup slices 140g
Calcium	mg	9	16	13
Fluoride	mcg	2.2	3.9	3.1
Iron	mg	0.17	0.30	0.24
Copper	mg	0.08	0.15	0.12
Magnesium	mg	7	12	10
Sodium	mg	1	2	1
Potassium	mg	119	212	167
Phosphorus	mg	11	20	15
Zinc	mg	0.10	0.18	0.14
Manganese	mg	0.05	0.09	0.07
Selenium	mcg	0.1	0.2	0.1

Fruit facts: Pear vitamin nutrition

Vitamins nutrition	Units	Value per 100g	One medium size 180g	One cup slices 140g
Vitamin C	mg	4.2	7.5	5.9
Thiamin	mg	0.01	0.02	0.02
Riboflavin	mg	0.03	0.05	0.04
Niacin	mg	0.16	0.28	0.22
Pantothenic acid	mg	0.05	0.09	0.07
Vitamin B6	mg	0.03	0.05	0.04
Folate	mcg	7	12	10
Choline	mg	5.1	9.1	7.1
Vitamin A IU	IU	23	41	32
Vitamin E (alpha-tocopherol)	mg	0.12	0.21	0.17
Vitamin K (phylloquinone)	mcg	4.5	8.0	6.3

Fruit facts: Pear lipids nutrition

Lipids nutrition	Units	Value per 100g	One medium size 180g	One cup slices 140g
Saturated fatty acids	g	0.01	0.01	0.01
Monounsaturated fatty acids	g	0.03	0.05	0.04
Polyunsaturated fatty acids	g	0.03	0.05	0.04
Phytosterols	mg	8	14	11

Fruit facts: Pear amino acids nutrition

Amino acids	Units	Value per 100g	One medium size 180g	One cup slices 140g
Threonine	g	0.01	0.02	0.02
Proline	g	0.02	0.04	0.03
Isoleucine	g	0.01	0.02	0.02
Glutamic acid	g	0.03	0.05	0.04
Leucine	g	0.02	0.03	0.03
Alanine	g	0.01	0.03	0.02
Lysine	g	0.02	0.03	0.02
Arginine	g	0.01	0.02	0.01
Phenylalanine	g	0.01	0.02	0.02
Valine	g	0.02	0.03	0.02
Aspartic acid	g	0.11	0.19	0.15
Glycine	g	0.01	0.02	0.02
Serine	g	0.02	0.03	0.02

Source: USDA National Nutrient Database (2009)

Fruit facts: Watermelon nutrition facts

Watermelon nutrition > watermelon facts > Health benefits
Watermelon (Citrullus lanatus) is a tropical and subtropical vine like herb originating from South Africa.

Now it is being cultivated in all tropical and subtropical regions of the world.
It has good levels of antioxidants. Watermelon is a good source of vitamin C.

The fruit contains high levels of amino acid citrulline. It contains large amounts of lycopene and beta carotene.

Nutrient values and weights given below are calculated for edible portion only.
About 50% of the fruit goes waste as cutting loss, rind and seeds.

Watermelon

Watermelon fruit nutrition

Nutrients	Units	Value per 100g	One cup diced 150g	One wedge 280g
Water	g	91.45	139.00	261.55
Energy	kcal	30	46	86
Carbohydrate	g	7.55	11.48	21.59
Protein	g	0.61	0.93	1.74
Lipid (fat)	g	0.15	0.23	0.43
Ash	g	0.25	0.38	0.71
Dietary fibe	g	0.4	0.6	1.1

Fruit facts: Watermelon carbohydrates nutrition

Carbohydrates	Units	Value per 100g	One cup diced 150g	One wedge 280g
Sugars	g	6.20	9.42	17.73
Sucrose	g	1.21	1.84	3.46
Maltose	g	0.06	0.09	0.17
Glucose (dextrose)	g	1.58	2.40	4.52
Fructose	g	3.36	5.11	9.61

Fruit facts: Minerals nutrition

Minerals	Units	Value per 100g	One cup diced 150g	One wedge 280g
Calcium	mg	7	11	20
Fluoride	mcg	1.5	2.3	4.3
Iron	mg	0.24	0.36	0.69
Copper	mg	0.04	0.06	0.12
Magnesium	mg	10	15	29
Sodium	mg	1	2	3
Phosphorus	mg	11	17	31
Zinc	mg	0.10	0.15	0.29
Potassium	mg	1128	170	320
Manganese	mg	0.04	0.06	0.11
Selenium	mcg	0.4	0.6	1.1

Fruit facts: Watermelon vitamin nutrition

Vitamins	Units	Value per 100g	One cup diced 150g	One wedge 280g
Vitamin C	mg	8.1	12.3	23.2
Thiamin	mg	0.03	0.05	0.09
Riboflavin	mg	0.02	0.03	0.06
Niacin	mg	0.18	0.27	0.51
Pantothenic acid	mg	0.22	0.34	0.63
Vitamin B6	mg	0.05	0.07	0.13
Folate	mcg	3	5	9
Choline	mg	4.1	6.2	11.7
Vitamin A IU	IU	569	865	1627
Lycopene	mcg	4532	6889	12962
Lutein + zeaxanthin	mcg 8	9	12	23
Vitamin E (alpha-tocopherol)	mg	0.05	0.08	0.14
Vitamin K (phylloquinone)	mcg	0.1	0.2	0.3

Fruit facts: Watermelon lipids nutrition

Lipids nutrition	Units	Value per 100g	One cup diced 150g	One wedge 280g
saturated fatty acids	g	0.02	0.02	0.05
Monounsaturated fatty acids	g	0.04	0.06	0.11
Polyunsaturated fatty acids	g	0.05	0.08	0.14
Phytosterols	mg	2	3	6

Fruit facts: Watermelon amino acids nutrition

Amino acids	Units	Value per 100g	One cup diced 150g	One wedge 280g
Threonine	g	0.03	0.04	0.08
Proline	g	0.02	0.04	0.07
Isoleucine	g	0.02	0.03	0.05
Glutamic acid	g	0.06	0.10	0.18
Leucine	g	0.02	0.03	0.05
Alanine	g	0.02	0.03	0.05
Lysine	g	0.06	0.09	0.18
Valine	g	0.02	0.02	0.05
Tyrosine	g	0.01	0.02	0.03
Phenylalanine	g	0.02	0.02	0.04
Serine	g	0.02	0.02	0.05
Arginine	g	0.06	0.09	0.17
Aspartic acid	g	0.04	0.06	0.11
Glycine	g	0.01	0.02	0.03

Source: USDA National Nutrient Database (2009)

image:Steve Evans

Fruit facts: Melon (cantaloupe) nutrition facts

Melon (cantaloupe) nutrition facts > melon facts > Health benefits
Melon (Cucumis melo) is an annual creeper belonging to genus Cucumis.

Melon is native to northwest India and is now now grown all over the world in the tropical and subtropical regions.

Various cultivars of melon plant have been evolved suitable to particular regions and people.

The fruit is a very good source of vitamin A, folic acid and potassium. Cantaloupe is also rich in vitamin C content and has antioxidant role in health. 100g of cantaloupe provides 20% of dietary vitamin C requirement.

Nutrient values and weights given below are calculated for edible portion only. 50% of the fruit gets wasted as refuse in the form of cavity contents, seeds and rind.

Melon fruit (cantaloupe variety)

Melon fruit nutrition

Nutrients	Units	Value per 100g	One cup diced 170g	One medium size wedge 125g
Water	g	89.82	152.69	112.28
Energy	kcal	36	61	45
Carbohydrate	g	9.09	15.45	11.36
Protein	g	0.54	0.92	0.68
Lipid (fat)	g	0.14	0.24	0.17
Ash	g	0.41	0.70	0.51
Dietary fibre	g	0.8	1.4	1.0

Fruit facts: Melon carbohydrates nutrition

Carbohydrates in cantaloupe	Units	Value per 100g	One cup diced 170g	One medium size wedge 125g
Sugars	g	8.12	13.80	10.15
Fructose	g	2.96	5.03	3.70
Glucose (dextrose)	g	2.68	4.56	3.35
Sucrose	g	2.48	4.22	3.10

Fruit facts: Minerals nutrition

Minerals in cantaloupe	Units	Value per 100g	One cup diced 170g	One medium size wedge 125g
Calcium	mg	6	10	8
Selenium	mcg	0.7	1.2	0.9
Iron	mg	0.17	0.29	0.21
Manganese	mg	0.03	0.05	0.03
Magnesium	mg	10	17	12
Copper	mg	0.02	0.04	0.03
Phosphorus	mg	11	19	14
Zinc	mg	0.09	0.15	0.11
Sodium	mg	18	31	22
Potassium	mg	228	388	285

Fruit facts: Melon vitamins nutrition

Vitamins nutrition	Units	Value per 100g	One cup diced 170g	One medium size wedge 125g
Vitamin C	mg	18.0	30.6	22.5
Thiamin	mg	0.04	0.07	0.05
Riboflavin	mg	0.01	0.02	0.02
Niacin	mg	0.42	0.71	0.52
Pantothenic acid	mg	0.16	0.26	0.19
Vitamin B6	mg	0.09	0.15	0.11
Folate	mcg	19	32	24
Choline	mg	7.6	12.9	9.5
Vitamin A IU	IU	50	85	62
Lutein + zeaxanthin	mcg	27	46	34
Vitamin E (alpha-tocopherol)	mg	0.02	0.03	0.03
Vitamin K (phylloquinone)	mcg	2.9	4.9	3.6

Fruit facts: Melon cantaloupe lipids nutrition

Lipids nutrition of cantaloupe	Units	Value per 100g	One cup diced 170g	One medium size wedge 125g
Saturated fatty acids	g	0.04	0.07	0.05
Monounsaturated fatty acids	g	0.003	0.005	0.004
Polyunsaturated fattyacids	g	0.06	0.10	0.07

Fruit facts: Melon amino acids nutrition

Amino acids in cantaloupe	Units	Value per 100g	One cup diced 170g	One medium size wedge 125g
Threonine	g	0.01	0.02	0.02
Serine	g	0.02	0.04	0.03
Isoleucine	g	0.01	0.02	0.02
Proline	g	0.01	0.02	0.02
Leucine	g	0.02	0.03	0.02
Glycine	g	0.02	0.03	0.02
Lysine	g	0.02	0.03	0.02
Glutamic acid	g	0.15	0.26	0.19
Phenylalanine	g	0.02	0.03	0.02
Aspartic acid	g	0.09	0.15	0.11
Tyrosine	g	0.01	0.02	0.01
Alanine	g	0.04	0.08	0.06
Arginine	g	0.01	0.02	0.02
Valine	g	0.02	0.03	0.02

Source: USDA National Nutrient Database (2009)

Fruit facts: Grapefruit nutrition facts

Grapefruit nutrition facts > grapefruit facts > Health benefits
Grapefruit (Citrus x paradisi) is a tropical tree and is a hybrid.
It is a hybrid between sweet orange (Citrus sinensis) of Jamaica and pomelo (Citrus maxima) of Indonesia.
It was first bred by Captain Shaddock in Jamaica.

Grapefruit is a excellent source phytochemicals, antioxidants and micronutrients.

100g of grapefruit fruit provides nearly 50% of the daily requirement of vitamin C. It is also a good source of pectin fibre.

It contains high amounts of lycopene an antioxidant which gives the pink and red hue to the pulp of the fruit.

The seeds have been found to contain high levels of antioxidants. Its seed extract is claimed to have antibiotic properties.

The phytochemical naringin present in grapefruit increases the bio-availability of many of the drugs and medicines.

Nutrient values and weights given below are calculated for edible portion only. Approximately 50% of the fruit is wasted as peel, membranes, seed and core.

Slice of grapefruit

Fruit facts: Grapefruit nutrition

Nutrients	Units	Value per 100g	One cup sections 230g	One medium size 130g
Water	g	90.89	209.05	116.34
Energy	kcal	32	74	41
Carbohydrate	g	8.08	18.58	10.34
Protein	g	0.63	1.45	0.81
Lipid (fat)	g	0.10	0.23	0.13
Sugars	g	6.98	16.05	8.93
Ash	g	0.31	0.71	0.40
Dietary fibre	g	1.1	2.5	1.4

Fruit facts: Grape fruit minerals nutrition

Minerals nutrition	Units	Value per 100g	One cup sections 230g	One medium size 130g
Calcium	mg	12	28	15
Selenium	mcg	0.3	0.7	0.4
Iron	mg	0.09	0.21	0.12
Fluoride	mcg	1.0	2.3	1.3
Magnesium	mg	8	18	10
Manganese	mg	0.01	0.03	0.02
Phosphorus	mg	8	18	10
Copper	mg	0.05	0.11	0.06
Potassium	mg	139	320	178
Zinc	mg	0.07	0.16	0.09

Fruit facts: Grapefruit vitamins nutrition

Vitamins nutrition	Units	Value per 100g	One cup sections 230g	One medium size 130g
Vitamin C	mg	34.4	79.1	44.0
Thiamin	mg	0.04	0.08	0.05
Riboflavin	mg	0.02	0.05	0.03
Niacin	mg	0.25	0.58	0.32
Pantothenic acid	mg	0.28	0.65	0.36
Vitamin B6	mg	0.04	0.10	0.05
Folate	mcg	10	23	13
Choline	mg	7.7	17.7	9.9
Vitamin A IU	IU	927	2132	1187
Lycopene	mcg	1135	2610	1453
Lutein + zeaxanthin	mcg	6	14	8
Vitamin E (alpha-tocopherol)	mg	0.13	0.30	0.17

Fruit facts: Grapefruit lipids nutrition

Lipids nutrition facts	Units	Value per 100g	One cup sections 230g	One medium size 130g
Saturated fatty acids	g	0.01	0.03	0.02
Monounsaturated fatty acids	g	0.01	0.03	0.02
Polyunsaturated fatty acids	g	0.02	0.06	0.03

Fruit facts: Grapefruit amino acids nutrition

Amino acids	Units	Value per 100g	One cup sections 230g	One medium size 130g
Threonine	g	0.01	0.03	0.01
Serine	g	0.02	0.05	0.03
Leucine	g	0.01	0.03	0.02
Proline	g	0.05	0.12	0.07
Lysine	g	0.02	0.04	0.02
Glycine	g	0.01	0.03	0.02
Phenylalanine	g	0.04	0.09	0.05
Glutamic acid	g	0.16	0.37	0.21
Valine	g	0.01	0.03	0.02
Aspartic acid	g	0.11	0.26	0.14
Alanine	g	0.02	0.05	0.03
Arginine	g	0.07	0.16	0.09

Source: USDA National Nutrient Database (2009)

Fruit facts: Strawberry nutrition facts

Strawberry nutrition facts > Strawberry facts > Health benefits
Strawberry (Fragaria x ananassa) belongs to genus Fragaria and is a hybrid plant between Fragaria virginiana of North America and Fragaria chiloensis form Chile.

This hybrid has a typical aroma, flavour and bright red colour. In commercial production the hybrid has replaced the other species and a number of cultivars have been developed form it.

Strawberry is actually an accessory fruit as it develops from the receptacle which holds the ovaries.

Strawberry is a good source of flavonoids and vitamin C. 100g of it provides more than half the daily requirement of vitamin C. The fruit contains fair amount of dietary fibre.

Flavonoids like kaempferol and quercetin are particularly helpful in the regulation of the effects of the low density lipoproteins. Ellagic acid in this fruit binds to carcinogens, and protect us from cancer.

Nutrient values and weights given below are calculated for edible portion only. About 5% of strawberry is wasted as caps and stems.
Strawberry

Fruit facts: Strawberry nutrition

Nutrients	Units	Value per 100g	One cup sliced 165g
Water	g	90.95	150.98
Energy	kcal	32	53
Carbohydrate	g	7.68	12.75
Protein	g	0.67	1.11
Lipid (fat)	g	0.30	0.50
Ash	g	0.40	0.66
Dietary fibre	g	2.0	3.3

Fruit facts: Carbohydrates nutrition

Carbohydrates nutition	Units	Value per 100g	One cup sliced 165g
Sugars	g	4.89	8.12
Sucrose	g	0.47	0.78
Glucose (dextrose)	g	1.99	3.30
Fructose	g	2.44	4.05

Fruit facts: Strawberry minerals nutrition

Minerals	Units	Value per 100g	One cup sliced 165g
Calcium	mg	16	27
Selenium	mcg	0.4	0.7
Iron	mg	0.41	0.68
Fluoride	mcg	4.4	7.3
Magnesium	mg	13	22
Manganese	mg	0.39	0.64
Phosphorus	mg	24	40
Copper	mg	0.05	0.08
Potassium	mg	153	254
Zinc	mg	0.14	0.23
Sodium	mg	1	2

Fruit facts: Strawberry vitamins nutrition

Vitamins nutrition	Units	Value per 100g	One cup sliced 165g
Vitamin C	mg	58.8	97.6
Thiamin	mg	0.02	0.04
Riboflavin	mg	0.02	0.04
Niacin	mg	0.39	0.64
Pantothenic acid	mg	0.13	0.21
Vitamin B6	mg	0.05	0.08
Folate	mcg	24	40
Choline	mg	5.7	9.5
Betaine	mg	0.2	0.3
Vitamin A IU	IU	12	20
Vitamin E (alpha-tocopherol)	mg	0.29	0.48
Vitamin K (phylloquinone)	mcg	2.2	3.7

Fruit facts: Lipids nutrition

Lipids nutrition	Units	Value per 100g	One cup sliced 165g
Saturated fatty acids	g	0.02	0.03
Monounsaturated fatty acids	g	0.04	0.07
Polyunsaturated fatty acids	g	0.16	0.26
Phytosterols	mg	12	20

Fruit facts: Strawberry aminoacids nutrition

Nutrients	Units	Value per 100g	One cup sliced 165g
Tryptophan	g	0.01	0.01
Serine	g	0.03	0.04
Threonine	g	0.02	0.03
Proline	g	0.02	0.03
Isoleucine	g	0.02	0.03
Glycine	g	0.03	0.04
Leucine	g	0.03	0.05
Glutamic acid	g	0.10	0.16
Lysine	g	0.03	0.04
Aspartic acid	g	0.15	0.25
Methionine	g	0.002	0.003
Alanine	g	0.03	0.06
Cystine	g	0.01	0.01
Histidine	g	0.01	0.02
Phenylalanine	g	0.02	0.03
Arginine	g	0.03	0.05
Valine	g	0.02	0.03
Tyrosine	g	0.02	0.04

Source: USDA National Nutrient Database

Fruit facts: Cherry nutrition facts

Cherry nutrition facts > cherry facts > health benefits
Cherry (Prunus avium) is a deciduous tree belonging to the genus Prunus.
It is native to Europe, Northern Africa and Western Asia. Cherry is a drupe and contains one seed.

The fruit is low in sodium and high in calcium, phosphorus and potassium. It contains 13% sugars and provides instant energy. Fair amounts of vitamin c is present.

Except for the ripe cherry fruit all other parts of the tree including leaves and flowers are slightly toxic.

Nutrient values and weights given below are calculated for edible portion only. About 10% of the weight is wasted in the form of pits and stems.

Prunus avium

Fruit facts: Cherry nutrition

Nutrients	Units	Value per 100g	One cup without pits 150g
Water	g	82.25	126.67
Energy	kcal	63	97
Carbohydrate	g	16.01	24.66
Protein	g	1.06	1.63
Lipid (fat)	g	0.20	0.31
Dietary fibre	g	2.1	3.2
Ash	g	0.48	0.74

Fruit facts: Cherry carbohydrates nutrition

Carbohydrates	Units	Value per 100g	One cup without pits 150g
Sugars	g	12.82	19.74
Sucrose	g	0.15	0.23
Fructose	g	5.37	8.27
Glucose (dextrose)	g	6.59	10.15
Galactose	g	0.59	0.91
Maltose	g	0.12	0.18

Fruit facts: Cherry minerals nutrition

Minerals	Units	Value per 100g	One cup without pits 150g
Calcium	mg	13	20
Manganese	mg	0.07	0.11
Iron	mg	0.36	0.55
Phosphorus	mg	21	32
Magnesium	mg	11	17
Potassium	mg	222	342
Zinc	mg	0.07	0.11
Copper	mg	0.06	0.09
Fluoride	mcg	2.0	3.1

Cherry fruit vitamins nutrition

Vitamins nutrition	Units	Value per 100g	One cup without pits 150g
Vitamin C	mg	7.0	10.8
Thiamin	mg	0.03	0.04
Riboflavin	mg	0.03	0.05
Niacin	mg	0.15	0.24
Pantothenic acid	mg	0.20	0.31
Vitamin B6	mg	0.05	0.08
Folate	mcg	4	6
Choline	mg	6.1	9.4
Vitamin A IU	IU	64	99
Lutein + zeaxanthin	mcg	85	131
Vitamin E (alpha-tocopherol)	mg	0.07	0.11
Vitamin K (phylloquinone)	mcg	2.1	3.2

Cherry fruit lipids nutrition

Lipids	Units	Value per 100g	One cup without pits 150g
Saturated fatty acids	g	0.04	0.06
Monounsaturated fatty acids	g	0.05	0.07
Polyunsaturated fatty acids	g	0.05	0.08
Phytosterols	mg	12	18

Fruit facts: Cherry amino acids nutrition

Amino acids	Units	Value per 100g	One cup without pits 150g
Threonine	g	0.02	0.03
Serine	g	0.03	0.05
Isoleucine	g	0.02	0.03
Proline	g	0.04	0.06
Leucine	g	0.03	0.05
Glycine	g	0.02	0.04
Lysine	g	0.03	0.05
Glutamic acid	g	0.08	0.13
Methionine	g	0.01	0.02
Aspartic acid	g	0.57	0.88
Cystine	g	0.01	0.02
Histidine	g	0.02	0.02
Phenylalanine	g	0.02	0.04
Valine	g	0.02	0.04
Tyrosine	g	0.01	0.02
Arginine	g	0.02	0.03
Alanine	g	0.026	0.04

Source: USDA National Nutrient Database

Image:Gulmammad