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Top 10 Summer Fruits You Must Add to Your Diet

Kamini Lohot Jun 18, 2020
When summer gets unbearable for you, these fruits can be of help. Know their nutritional details ahead.
Apple
Nutrition in a single raw, unpeeled, medium-sized apple
(approx. 100 grams) is:
● Calories: 52
● Water: 86%
● Protein: 0.3 grams
● Carbs: 13.8 grams
● Sugar: 10.4 grams
● Fiber: 2.4 grams
● Fat: 0.2 grams
Grapes
Nutrition in one cup (approx. 151 grams) of red or green grapes is:
● 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
Lychee
Nutrition in fresh lychees is:
 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
Papaya 
Nutrition in one small papaya
(152 grams) is:
● 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.
Pineapple  
Nutrition in one cup (5.8 ounces or 165 grams) of pineapple chunks is:
● 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
Watermelon
Nutrition in 1 cup (154 grams) of raw, balled watermelon is:
● 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