Fruit Portion Sizes Each portion = 15 g carbs
Food Serving Size or Portion Small unpeeled apple 1 (4 oz) Dried apples 4 rings Unsweetened applesauce 1/2 cup Fresh apricots 4 whole (5 ½ oz) Dried apricots 8 halves Banana ½ (4 oz) Blackberries ¾ cup Blueberries ¾ cup Cantaloupe 1 cup cubed Fresh cherries 12 (3 oz) Dates 3 Dried fruits (blueberries, cherries, 2 Tbsp cranberries, raisins) Fresh figs 1 ½ large or 2 medium (3 ½ oz) Fruit cocktail ½ cup Grapefruit ½ large grapefruit (11 oz) Grapes, small 17 (3 oz) Honeydew melon 1 cup cubed Kiwi 1 (3 ½ oz) Mango, small ½ fruit ( 5/12 oz) or ½ cup cubed Nectarine, small 1 ( 5 oz) Orange, small 1 ( 6 ½ oz) Papaya 1 cup cubed ( 8 oz) Fresh peach, medium 1 (6 oz) Fresh pear ½ cup (4 oz) Fresh pineapple ¾ cup Dried plums (prunes) 3 Fresh Plums, small 2 (5 oz) Fresh Raspberries 1 cup Fresh Strawberries 1 ¼ cups Fresh tangerines 2 (8 oz) Fresh Watermelon 1 ¼ cup cubed
***For best blood sugar control, stay away from liquid sugars, like juices