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Mixed fresh fruit salad Calories
Source of vitamin C and fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Mixed fresh fruit salad (150 g) has 78 calories. That works out to 52 calories per 100 g. It contains 19.7 g of carbs, 1.2 g of protein, 0.5 g of fat and 2.7 g of fiber. Its 48 mg of Vitamin C covers 53% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Mixed fresh fruit salad Nutrition Facts
Selected: 1 cup (chopped) · 150 g
78
KCAL / 150G
Carbs
19.7g
· 7% DV
Protein
1.2g
· 2% DV
Fat
0.5g
· 1% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 89% · Protein 5% · Fat 6%
Mixed fresh fruit salad nutrition facts table · 1 cup (chopped) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 78 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 3 mg | 0% |
| Total carbohydrate | 19.7 g | 7% |
| Fiber | 2.7 g | 10% |
| Protein | 1.2 g | 2% |
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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How Many Calories in 1 Cup of Chopped Mixed fresh fruit salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 150 g | 78 kcal |
| ½ cup (chopped) | 75 g | 39 kcal |
| 100 g | 100 g | 52 kcal |
| 1 serving (small) | 120 g | 62 kcal |
| 1 serving (medium) | 180 g | 94 kcal |
| 1 serving (large) | 250 g | 130 kcal |
| 2 cup (chopped) | 300 g | 156 kcal |
Calculated from 52 calories per 100 g.
Frequently Asked Questions About Mixed fresh fruit salad
What fruits go best in mixed fresh fruit salad?
Mixed fresh fruit salad works well with a balance of sweet, tart, soft, and firm fruit, such as berries, grapes, citrus, apples, and melon. Choose ripe but still firm fruit so the pieces hold their shape after mixing.
How do you keep mixed fresh fruit salad from turning brown?
Toss cut apples, pears, or bananas in a little lemon or orange juice to slow browning in mixed fresh fruit salad. Keep it covered and chilled, and add quick-browning fruit shortly before serving for the freshest appearance.
What dressing goes with mixed fresh fruit salad?
A squeeze of fresh citrus is usually enough dressing for mixed fresh fruit salad, since ripe fruit already brings plenty of sweetness and juice. For a creamy version, serve plain yogurt on the side rather than stirring it in far ahead.
Can you make mixed fresh fruit salad the night before?
Yes, you can prep mixed fresh fruit salad the night before, but keep the pieces covered and refrigerated. For better texture, leave bananas and other easily browned fruit out until serving, and drain any excess juice before mixing.
How long does mixed fresh fruit salad last in the fridge?
Mixed fresh fruit salad usually keeps for about one to two days in a covered container in the refrigerator. It is safest to discard it if it has been left warm for a prolonged period or develops an unusual smell or texture.
Can mixed fresh fruit salad be frozen?
Mixed fresh fruit salad is not ideal for freezing as a ready-to-eat dish because thawed fruit often turns soft and watery. Freeze fruit separately for smoothies instead, or prepare the salad fresh when you want its crisp texture.
Should you wash fruit before making mixed fresh fruit salad?
Yes, rinse whole fruit under clean running water before cutting it for mixed fresh fruit salad, even if you plan to peel it. Dry it before chopping so excess water does not dilute the fruit juices or make the pieces slippery.
What fruits should you avoid in mixed fresh fruit salad?
Avoid fruit that is bruised, overripe, or extremely watery if you want mixed fresh fruit salad to stay firm. Very soft fruit can break apart when tossed; add delicate berries near the end and keep cut fruit chilled until serving.
What can you serve with mixed fresh fruit salad?
Mixed fresh fruit salad pairs well with plain yogurt, oatmeal, pancakes, or a savory breakfast, and it also works as a light dessert. Serve it chilled, and keep crunchy toppings separate until the last moment so they do not soften.
Is mixed fresh fruit salad a healthy snack?
Yes, mixed fresh fruit salad can be a nutritious snack, especially when it is made from whole fruit without added syrup or sugar. Pairing it with yogurt or nuts can make it more filling than serving fruit alone.
Mixed fresh fruit salad Vitamins & Minerals
Vitamins
Vitamin C
48mg · 53% DV
Vitamin K
9µg · 8% DV
B6
0.09mg · 5% DV
B1
0.06mg · 5% DV
Minerals
Copper
0.09mg · 10% DV
Manganese
0.18mg · 8% DV
Potassium ⭐
255mg · 8% DV
Phosphorus
30mg · 4% DV
Sodium
3mg · 0% DV
Mixed fresh fruit salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed fresh fruit salad
To burn the 78 calories in 1 cup (chopped) (150 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.
What is Mixed fresh fruit salad?
Mixed fresh fruit salad is a simple dish of washed, chopped fresh fruit, with the combination changing according to the season and what is available. It has no single fixed recipe: apples, berries, citrus, grapes or other fruits can all find a place in the bowl.
Serve it chilled for breakfast, as a snack or as a light dessert; it is an easy way to add fresh fruit to a meal. The mix of juicy, crisp and soft textures makes each bowl a little different. It provides fibre and vitamin C, while added sugar is usually unnecessary. Pair it with plain yogurt for a more substantial snack, or enjoy it on its own.
How Nutritious Is Mixed fresh fruit salad?
Nutrient density
High
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
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.
Is Mixed fresh fruit salad Processed?
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.
Does Mixed fresh fruit salad Contain Allergens?
No known major allergens
Which Diets Is Mixed fresh fruit salad 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
Mixed fresh fruit salad Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.11g
Omega 6:3 ratio 2.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.