Top 10 Summer Fruits You Must Add to Your Diet

When summer gets unbearable for you, these fruits can be of help. Know their nutritional details ahead.

Nutrition in a single raw, unpeeled, medium-sized apple
(approx. 100 grams) is:

Apple

● Calories: 52
● Water: 86%
● Protein: 0.3 grams
● Carbs: 13.8 grams
● Sugar: 10.4 grams
● Fiber: 2.4 grams
● Fat: 0.2 grams

Nutrition in one cup (approx. 151 grams) of red or green grapes is:

Grapes

● Calories: 104
● Carbs: 27.3 grams
● Protein: 1.1 grams
● Fat: 0.2 grams
● Fiber: 1.4 grams
● Vitamin C: 27% of the

 *Reference Daily Intake (RDI)

● Vitamin K: 28% of the RDI
● Thiamine: 7% of the RDI
● Riboflavin: 6% of the RDI
● Vitamin B6: 6% of the RDI
● Potassium: 8% of the RDI
● Copper: 10% of the RDI
● Manganese: 5% of the RDI

Guava

Nutrition in 1 cup of sliced guava is:

● Calories: 112
● Fat: 2g / 2% DV
● Protein: 4 grams
● Carbohydrates: 24g / 8% DV
● Fiber: 9g / 36% DV
● Vitamin C: 377mg / 628% DV
● Vitamin A: 1030 IU / 21% DV
● Folate: 80.8mcg / 20% DV
● Potassium: 688mg / 20% DV

* DV here refers to Daily Value

Nutrition in fresh lychees is:

Lychee

● Calories: 66
● Protein: 0.8 grams
● Carbs: 16.5 grams
● Sugar: 15.2 grams
● Fiber: 1.3 grams
● Fat: 0.4 grams

Mango

Nutrition in one cup (165 grams) of sliced mango is:

● Calories: 99
● Protein: 1.4 grams
● Carbs: 24.7 grams
● Fat: 0.6 grams
● Dietary fiber: 2.6 grams
● Vitamin C: 67% of the RDI
● Copper: 20% of the RDI

● Folate: 18% of the RDI
● Vitamin B6: 11.6% of the RDI
● Vitamin A: 10% of the RDI
● Vitamin E: 9.7% of the RDI
● Vitamin B5: 6.5% of the RDI
● Vitamin K: 6% of the RDI

● Niacin: 7% of the RDI
● Potassium: 6% of the RDI
● Riboflavin: 5% of the RDI
● Manganese: 4.5% of the RDI
● Thiamine: 4% of the RDI
● Magnesium: 4% of the RDI

Muskmelon

Nutrition in 1 cup diced muskmelon (156 grams) is:

● Calories-53 kcal
● Fat-0.3 grams
(negligible)
● Carbohydrate-13 grams
● Dietary fiber-1.4 grams
● Sugar-12 grams
● Protein-1.3 grams
● Vitamin A - 3126 IU
● Vitamin C - 40.56 mg
● Potassium - 531.96 mg
● Folate - 33.60 mcg

Nutrition in one small papaya (152 grams) is:

Papaya

● Calories: 59
● Carbohydrates: 15 grams
● Fiber: 3 grams
● Protein: 1 grams
● Vitamin C: 157% of the RDI
● Vitamin A: 33% of the RDI

● Folate (vitamin B9): 14% of the RDI
● Potassium: 11% of the RDI
● Trace amounts of calcium, magnesium and vitamins B1, B3, B5, E and K.

Nutrition in one cup (5.8 ounces or 165 grams) of pineapple chunks is:

Pineapple

● Calories: 82.5
● Fat: 1.7 grams
● Protein: 1 gram
● Carbs: 21.6 grams
● Fiber: 2.3 grams
● Vitamin C: 131% of the RDI
● Manganese: 76% of the RDI
● Vitamin B6: 9% of the RDI
● Copper: 9% of the RDI

● Thiamin: 9% of the RDI
● Folate: 7% of the RDI
● Potassium: 5% of the RDI
● Magnesium: 5% of the RDI
● Niacin: 4% of the RDI
● Pantothenic acid: 4% of the RDI
● Riboflavin: 3% of the RDI
● Iron: 3% of the RDI

Plum

Nutrition in one plum is:

● Calories: 30
● Carbs: 8 grams
● Fiber: 1 gram
● Sugars: 7 grams
● Vitamin A: 5% of the RDI
● Vitamin C: 10% of the RDI
● Vitamin K: 5% of the RDI
● Potassium: 3% of the RDI
● Copper: 2% of the RDI
● Manganese: 2% of the RDI

Nutrition in 1 cup (154 grams) of raw, balled watermelon is:

Watermelon

● Calories: 46
● Fat: 0.2 grams
● Sodium: 1.5 mg
● Carbohydrates: 11.6 grams
● Fiber: 0.6 grams
● Sugars: 9.5 grams
● Protein: 0.9 grams
● Vitamin C: 12.5 mg