1 serving (medium) of Fruit Plate (200 g) has 110 calories. That works out to 55 calories per 100 g. It contains 26.4 g of carbs, 1.6 g of protein, 0.4 g of fat and 4.2 g of fiber. Its 50 mg of Vitamin C covers 56% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.

Fruit Plate Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

13.2g

· 5% DV

Protein

0.8g

· 2% DV

Fat

0.2g

· 0% DV

Fiber

2.1g

· 8% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 91% · Protein 6% · Fat 3%

Fruit Plate Vitamins & Minerals

Vitamins

Vitamin C

25mg · 28% DV

Biotin

2µg · 7% DV

Folate

18µg · 5% DV

Vitamin A

35µg · 4% DV

Minerals

Potassium ⭐

140mg · 4% DV

Magnesium

10mg · 2% DV

Phosphorus

15mg · 2% DV

Calcium

12mg · 1% DV

How Nutritious Is Fruit Plate?

Nutrient density

Very high

80/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

46/ 100

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.

Fruit Plate Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Fruit Plate

To burn the 55 calories in 100 g:

🚶

14min

Walking (5 km/h)

🏃

6min

Running (8 km/h)

🚴

7min

Cycling

🏊

6min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Fruit Plate Processed?

NOVA 1

Unprocessed

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.

Does Fruit Plate Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Fruit Plate Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Fruit Plate Fat Profile

SATURATED

0.03g

MONOUNSATURATED

0.04g

POLYUNSATURATED

0.05g

⚖️

Omega 6:3 ratio 2:1

Below the ideal 4:1 — a good omega balance.

Compare Fruit Plate

🍉🍎🍌🍇vs🍓

Fruit Plate vs Strawberry23 kcal more per 100 g

→🍉🍎🍌🍇vs🥑

Fruit Plate vs Avocado105 kcal fewer per 100 g

→🍉🍎🍌🍇vs🍑

Fruit Plate vs Peach16 kcal more per 100 g

→🍉🍎🍌🍇vs🍇

Fruit Plate vs Dried Raisins244 kcal fewer per 100 g

→

Foods Similar to Fruit Plate

🍓

Strawberry

32 kcal

🥑

Avocado

160 kcal

🍑

Peach

39 kcal

🍇

Dried Raisins

299 kcal

🍎

Apple

52 kcal

🍇

Grapes

69 kcal

🍉

Watermelon

30 kcal

🍍

Pineapple

50 kcal

Frequently Asked Questions About Fruit Plate

Why do fruits on a fruit plate turn brown?

Cut apples, pears, and bananas can brown when exposed to air because of oxidation. Preparing the plate shortly before serving or adding a little lemon juice helps slow this change.

How long does a fruit plate stay fresh in the refrigerator?

A cut fruit plate is best eaten the same day when stored in a sealed container in the fridge. Many fruits can last 1–2 days, but they gradually become softer, wetter, and less flavorful.

Can a fruit plate be prepared in advance?

Yes, but it is best to cut sturdy fruits ahead of time and add delicate ones close to serving. Bananas, strawberries, and melon tend to lose texture and release juice more quickly.

Can you freeze a fruit plate?

The fruit can be frozen, but most pieces become soft and watery after thawing. Frozen fruit is usually better used in smoothies, compotes, or yogurt bowls than served as a fresh fruit plate.

Does adding lemon juice reduce the nutritional value of a fruit plate?

Lemon juice helps preserve the color of cut fruit and does not cause meaningful nutrient loss. However, long storage, light, and air exposure can still reduce some sensitive vitamins over time.

Is fruit better eaten alone or with yogurt or nuts?

Fruit works well on its own as a light snack, while yogurt or a small handful of nuts can make it more filling. Pairing fruit with protein or fat may also support steadier fullness after eating.

Is a fruit plate good before a workout?

Easy-to-digest fruit can be a convenient pre-workout snack, especially before moderate exercise. For long or demanding sessions, pairing it with yogurt or another protein-containing food can make the snack more balanced.

Will eating a fruit plate at night cause weight gain?

Eating fruit at night does not by itself cause weight gain; overall food intake and eating habits matter more. People with reflux may be more comfortable avoiding large portions or acidic fruits close to bedtime.

Should the fruit be washed and peeled before making a fruit plate?

Wash fruits under running water before cutting them; soap or detergent is not needed. When the peel is edible and clean, leaving it on can retain fiber and beneficial plant compounds.

What should people with diabetes consider when eating a fruit plate?

A plate containing several fruits can add up to more carbohydrate than expected, even when each fruit seems like a small serving. Portioning it according to an individual meal plan and pairing it with yogurt or nuts may be helpful; fruit juice is usually less filling than whole fruit.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 21, 2026