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Summer fruits Calories
Seasonal fruit mix high in water, vitamin C, and antioxidants
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Summer fruits (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 27 mg of Vitamin C covers 30% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Summer fruits 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%
Summer fruits 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 Summer fruits?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 150 g | 78 kcal |
| 1 piece (small) | 90 g | 47 kcal |
| 100 g | 100 g | 52 kcal |
| 1 serving (small) | 100 g | 52 kcal |
| 1 serving (medium) | 180 g | 94 kcal |
| 1 piece (medium) | 180 g | 94 kcal |
| 1 serving (large) | 280 g | 146 kcal |
| 2 cup (double) | 300 g | 156 kcal |
Calculated from 52 calories per 100 g.
Frequently Asked Questions About Summer fruits
Which fruits are in season during summer?
Summer fruits commonly include berries, cherries, peaches, nectarines, plums, melons, grapes, and figs. The exact season varies by climate and location, so local markets may offer different fruits at different times.
How can you tell when summer fruits are ripe?
Ripe summer fruits should be free of mold, leaking spots, and deep bruises. Peaches and apricots often give slightly to gentle pressure and smell fragrant, while melons and watermelons have their own variety-specific signs of ripeness.
How should summer fruits be stored to keep them fresh?
Store summer fruits according to type: refrigerate ripe cherries and soft berries, while whole melons can stay in a cool place. Refrigerate cut fruit in a covered container and eat it promptly.
Can you freeze summer fruits?
Yes, summer fruits freeze well for later use. Wash and dry them thoroughly, remove pits if needed, and freeze pieces on a tray before transferring them to a sealed container. Thawed fruit is softer, making it useful for smoothies or baking.
Should summer fruits be washed before eating?
Yes, rinse summer fruits under clean running water before eating or cutting them. Do not use soap or detergent; dry the fruit gently and keep cutting boards and knives clean.
Are summer fruits a good way to stay hydrated?
Yes, many summer fruits, especially watermelon and melon, provide water as well as food. They can contribute to fluid intake on hot days, but they do not replace drinking water.
What summer fruits work best in a fruit salad?
Peaches, berries, grapes, and cherries make a flavorful summer fruit salad with varied textures. Add delicate berries shortly before serving, and use a little lemon juice to slow browning on cut peaches or nectarines.
Can summer fruits be used in savory dishes?
Yes, summer fruits pair well with savory ingredients. Try peaches or plums with leafy greens and a tangy dressing, or add watermelon to a salad with herbs; the sweet-and-salty contrast works especially well.
Are fresh summer fruits healthier than frozen ones?
No, fresh summer fruits are not automatically healthier than frozen fruit. Frozen fruit is often picked ripe and can retain much of its nutritional value; choose plain frozen fruit without added sugar for easy smoothies or cooking.
Can people with diabetes eat summer fruits?
Yes, many people with diabetes can include summer fruits, but the amount and combination can affect blood glucose. Whole fruit is generally more filling than juice; a doctor or dietitian can help tailor portions to an individual plan.
Summer fruits Vitamins & Minerals
Vitamins
Vitamin C
27mg · 30% DV
Biotin
1.8µg · 6% DV
Vitamin K
6.75µg · 6% DV
B6
0.08mg · 5% DV
Minerals
Copper
0.09mg · 10% DV
Potassium ⭐
255mg · 8% DV
Manganese
0.14mg · 6% DV
Phosphorus
30mg · 4% DV
Sodium
3mg · 0% DV
Summer fruits Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Summer fruits
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 Summer fruits?
Summer fruits is a flexible name for fruit that ripens in the warmer months, rather than one fixed mix or a dish with a single place of origin. Depending on the region, it might include berries, cherries, peaches, apricots, grapes, melon or watermelon; what is available changes through the season.
Usually eaten fresh, these fruits offer a refreshing range of juicy textures and sweet or gently tart flavours. They work well as a snack, alongside breakfast, or served with yoghurt; in many places, they also appear in simple fruit salads and desserts. The mix is generally water-rich and provides vitamin C and antioxidants, though its nutritional profile depends on which fruits you choose. For a lighter serving, enjoy them plain rather than adding sugar or syrup.
How Nutritious Is Summer fruits?
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 Summer 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 Summer fruits Contain Allergens?
No known major allergens
Which Diets Is Summer 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
Summer fruits Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.