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Mixed fruit-based dessert; energy-dense and fruit-forward.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Mixed fruit dessert (180 g) has 256 calories. That works out to 142 calories per 100 g. It contains 52 g of carbs, 2.9 g of protein, 5 g of fat and 4.9 g of fiber. Its 33.3 mg of Vitamin C covers 37% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 180 g
256
KCAL / 180G
Carbs
52g
· 19% DV
Protein
2.9g
· 6% DV
Fat
5g
· 6% DV
Fiber
4.9g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 79% · Protein 4% · Fat 17%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 256 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 0.72 g | 4% |
| Trans fat | 0 g | |
| Sodium | 16 mg | 1% |
| Total carbohydrate | 52 g | 19% |
| Fiber | 4.9 g | 18% |
| Protein | 2.9 g | 6% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 256 kcal |
| 1 tablespoon (small) | 20 g | 28 kcal |
| 1 piece (small) | 90 g | 128 kcal |
| 100 g | 100 g | 142 kcal |
| 1 serving (medium) | 120 g | 170 kcal |
| 1 bottle (large) | 250 g | 355 kcal |
| 1 serving (large) | 250 g | 355 kcal |
| 1 pack (large) | 300 g | 426 kcal |
Calculated from 142 calories per 100 g.
A mixed fruit dessert is a sweet dish made with pieces of several fruits, sometimes with additions such as yogurt, cream, or syrup. There is no single standard recipe, so ingredients and texture vary from one version to another.
To make a mixed fruit dessert, wash and cut the fruit into bite-sized pieces, then combine it shortly before serving. Add yogurt, cream, or a dressing if desired; mixing too early can make the fruit release liquid.
A mix of sweet and tart fruits gives a mixed fruit dessert a balanced flavor. Apples, berries, grapes, and citrus can work well together. Add soft fruits such as bananas close to serving so they do not become mushy.
Yes, you can prepare a mixed fruit dessert a little ahead, but it is best assembled close to serving. Keep cut fruit covered in the refrigerator, and add easily softened fruit such as banana and any creamy topping at the end.
To slow browning in a mixed fruit dessert, toss cut apples or bananas with a small amount of lemon juice. Keep the dish covered and chilled as well; too much lemon can overpower the flavor of the other fruit.
A mixed fruit dessert provides fruit, but its overall character changes when cream, syrup, or added sugar is included. For a lighter version, use mostly fresh fruit and plain yogurt rather than a sweetened or rich topping.
Yes, yogurt or cream can be added to a mixed fruit dessert, though neither is essential. Yogurt gives it a tangier, lighter finish, while cream makes it richer; fold the topping in shortly before serving.
Store a mixed fruit dessert in a covered container in the refrigerator and aim to eat it the same day. Cut fruit softens and releases juice over time, and versions containing dairy should not be left at room temperature for long.
Freezing a mixed fruit dessert is usually not worthwhile because thawed fruit often turns soft and watery. Bananas and berries are especially prone to texture changes, so this dish is better prepared fresh and served chilled.
A mixed fruit dessert can be served on its own or with plain yogurt for a simple finish. For a richer plated dessert, pair it with a small amount of cream or a crisp biscuit, adding those just before serving.
Vitamins
Vitamin C
33.3mg · 37% DV
Vitamin K
11.7µg · 10% DV
B6
0.14mg · 8% DV
Vitamin E
1.26mg · 8% DV
Minerals
Copper
0.14mg · 16% DV
Manganese
0.32mg · 14% DV
Potassium ⭐
378mg · 11% DV
Phosphorus
50mg · 7% DV
Sodium
16mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 256 calories in 1 cup (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Mixed fruit dessert brings together pieces of different fruits in a sweet, fruit-forward serving. The exact mix varies with the season and the recipe; it may be served simply or with additions that make it richer, so the texture can range from juicy and fresh to more indulgent.
Across many cuisines, it is served chilled as a refreshing finish to a meal or as a snack, and it also works well for a casual gathering. The fruit gives it natural sweetness and some fibre, while its carbohydrate content makes it more substantial than plain fresh fruit. Choose ripe seasonal fruit for flavour, and keep added sweet sauces modest if you would like a lighter bowl.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.72g
MONOUNSATURATED
1.26g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 6.4:1
Above the ideal 4:1 (6.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.