Fruits
Fruit salad calories and nutrition
A cup of fresh fruit salad without dressing (150 g) has 89 calories, with 1.0 g of protein, 21 g of carbs and 0.3 g of fat. That is 59 calories per 100 g.
Fresh fruit, no citrus or dressing. Data: USDA FoodData Central, “Fruit salad, fresh or raw, excluding citrus fruits, no dressing”. The headline entry excludes citrus and dressing. The citrus-inclusive version below is a separate entry; canned fruit in syrup is a different preparation.
Serving size
1 cup · 150 g
89 calories
- Protein
- 1.0 g4% of calories · 2% DV
- Carbs
- 21 g93% of calories · 8% DV
- Fat
- 0.3 g3% of calories · 0% DV
- Fiber
- 2.3 g
- Sugars
- 16 g
- Saturated fat
- 0.1 g
- Sodium
- 6.0 mg
Calories in fruit salad by serving
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup150 g | 89 | 1.0 g | 21 g | 0.3 g |
| 1 oz28.3 g | 17 | 0.2 g | 3.9 g | 0.1 g |
| 100 g100 g | 59 | 0.6 g | 14 g | 0.2 g |
Serving weights are USDA’s household measures for this food.
Fruit salad nutrition facts
Per 100 g, 59 calories: 4% from protein, 93% from carbs and 3% from fat.
| Nutrient | Per 100 g | Per serving1 cup · 150 g | % Daily Value |
|---|---|---|---|
| Calories | 59 | 89 | – |
| Total fat | 0.2 g | 0.3 g | 0% |
| Saturated fat | 0.0 g | 0.1 g | 0% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Sodium | 4.0 mg | 6.0 mg | 0% |
| Total carbohydrate | 14 g | 21 g | 8% |
| Dietary fiber | 1.5 g | 2.3 g | 8% |
| Total sugars | 10 g | 16 g | – |
| Protein | 0.6 g | 1.0 g | 2% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Calcium | 9.0 mg | 14 mg | 1% |
| Iron | 0.2 mg | 0.3 mg | 2% |
| Potassium | 190 mg | 285 mg | 6% |
| Vitamin A | 31 µg | 47 µg | 5% |
| Vitamin C | 20 mg | 30 mg | 33% |
% Daily Value is per serving (1 cup), using the FDA’s Daily Values. Calorie shares use 4 calories per gram of protein and carbs and 9 per gram of fat.
Calories by type
Types are compared at the same weight (150 g). Their household serving sizes may differ.
| Type | Per 150 g | Per 100 g | Proteinper 150 g | Fatper 150 g |
|---|---|---|---|---|
| Fresh fruit, no citrus or dressing | 89 | 59 | 1.0 g | 0.3 g |
| Fresh fruit including citrus, no dressing | 84 | 56 | 1.1 g | 0.3 g |
How long to walk it off
Walking at 3 mph, a 150-lb adult burns about 3.2 calories a minute on top of what they would burn at rest. So a cup of fresh fruit salad without dressing (89 calories) takes about 28 minutes of walking, roughly 3,200 steps.
Compare calories by serving
A cup of fresh fruit salad without dressing has 89 calories, about the same as a cup of raw pineapple chunks (83 calories). The portions weigh 150 g and 165 g, respectively.
Related foods to explore
Fruit salad questions
How many calories are in a cup of fresh fruit salad without dressing?
A cup of fresh fruit salad without dressing (150 g) has 89 calories: 0.3 g fat, 21 g carbs (2.3 g of it fiber) and 1.0 g protein.
How many calories are in 1 oz of fruit salad?
1 oz of fruit salad (28.3 g) has 17 calories: 0.1 g fat, 3.9 g carbs (0.4 g of it fiber) and 0.2 g protein.
How much protein is in a cup of fresh fruit salad without dressing?
A cup of fresh fruit salad without dressing (150 g) has 1.0 g of protein, 2% of the 50 g Daily Value. That is 0.6 g per 100 g.
What does this fruit salad serving include?
The headline entry excludes citrus and dressing. The citrus-inclusive version below is a separate entry; canned fruit in syrup is a different preparation.
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- USDA FoodData Central, Survey (FNDDS 2021–2023): Fruit salad, fresh or raw, excluding citrus fruits, no dressing (FDC ID 2709287, Survey (FNDDS), published 2024-10-31).
- USDA FoodData Central, Survey (FNDDS 2021–2023): Fruit salad, fresh or raw, including citrus fruits, no dressing (FDC ID 2709288, Survey (FNDDS), published 2024-10-31).
- U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels.
- Walking time: the method of our walking calorie calculator (2024 Adult Compendium of Physical Activities; CADENCE-Adults for steps).
Prepared by the KaloCam team · Updated