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Seasonal fruits Calories
Mixed fresh fruits picked in season
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Seasonal fruits (120 g) has 62 calories. That works out to 52 calories per 100 g. It contains 14.4 g of carbs, 0.8 g of protein, 0.2 g of fat and 2.6 g of fiber. Its 33.6 mg of Vitamin C covers 37% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
What is Seasonal fruits?
Seasonal fruits are fresh fruits harvested when they naturally ripen, so the mix changes with the place and time of year. In temperate regions, berries and stone fruits often appear in summer, while apples, pears and citrus are more common in cooler months; local growing seasons vary around the world.
Ripe fruit can be crisp, soft or juicy, with flavours ranging from tart to very sweet. Enjoy it on its own as a snack, with breakfast, or sliced into yoghurt, salads and desserts. Seasonal fruits are generally high in water and provide carbohydrates and fibre, with the exact balance depending on the fruit. For a more filling snack, pair a portion with plain yoghurt or nuts.
Seasonal fruits Nutrition Facts
Selected: 100 g
52
KCAL / 100G
Carbs
12g
· 4% DV
Protein
0.7g
· 1% DV
Fat
0.2g
· 0% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 91% · Protein 5% · Fat 4%
Seasonal fruits Vitamins & Minerals
Vitamins
Vitamin C
28mg · 31% DV
Folate
25µg · 6% DV
B5
0.2mg · 4% DV
B6
0.06mg · 4% DV
Minerals
Potassium ⭐
140mg · 4% DV
Phosphorus
18mg · 3% DV
Magnesium
10mg · 2% DV
Calcium
14mg · 1% DV
How Nutritious Is Seasonal fruits?
Nutrient density
Very 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.
Seasonal fruits Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Seasonal fruits
To burn the 52 calories in 100 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.
Is Seasonal fruits 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 Seasonal fruits Contain Allergens?
No known major allergens
Which Diets Is Seasonal fruits 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
Seasonal fruits Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Compare Seasonal fruits
Foods Similar to Seasonal fruits
Frequently Asked Questions About Seasonal fruits
What are seasonal fruits?
Seasonal fruits are fruits harvested during their natural growing season in a particular region. The selection changes through the year: berries may be plentiful in summer, while citrus fruits are more common in winter in many parts of the Northern Hemisphere.
Which seasonal fruits are in season right now?
The answer depends on your location and the time of year. Check what is grown locally at nearby markets; remember that seasons are reversed in the Northern and Southern Hemispheres, so a fruit in season in one may be out of season in the other.
Why should you eat seasonal fruits?
Seasonal fruits are often fresher and better tasting because they can be harvested closer to their natural peak. Choosing locally grown options in season may also mean less transport, although growing and shipping practices vary.
Are seasonal fruits cheaper?
Seasonal fruits are often less expensive when local harvests are abundant, but prices still depend on the region, weather, and transport. Compare fruits available at the same time rather than assuming every in-season option will cost less.
How can you tell when seasonal fruits are ripe?
Check each fruit for its own signs of ripeness, such as aroma, color, and a slight give when gently pressed. Avoid bruises, mold, or leaking juice; a ripe fruit should not feel mushy unless that is normal for its variety.
How should you store seasonal fruits?
Store seasonal fruits according to how they ripen. Keep firm peaches and bananas at room temperature until ripe, then refrigerate them if needed; refrigerate delicate berries and eat them promptly. Keep damaged fruit separate so it does not spoil the rest.
Can seasonal fruits be frozen?
Yes, many seasonal fruits freeze well for later use. Wash and dry them, remove pits or stems, and freeze pieces in a single layer before transferring them to a container. Thawed fruit is often softer, so use it in smoothies, sauces, or baking.
Should you wash seasonal fruits before eating them?
Yes, rinse seasonal fruits under clean running water just before eating or preparing them. Washing even fruit you plan to peel helps prevent dirt on the skin from transferring to the flesh as you cut it; do not use soap.
Which seasonal fruits work best in smoothies?
Soft seasonal fruits such as berries, ripe peaches, mangoes, and bananas blend smoothly. Use fresh fruit when it is available, or frozen pieces for a thicker drink; combine tart fruit with a sweeter one instead of adding sugar straight away.
Can you eat seasonal fruits every day?
Yes, seasonal fruits can be part of your daily meals. Vary the kinds you choose as the local selection changes, and serve whole fruit more often than juice so you keep its natural fiber.
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Nutrition data compiled from USDA FoodData Central and scientific sources.