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Nutritional Value

  • Supply vitamins and minerals such as vitamin A, vitamin C, folic acid and potassium
  • Rich in sugar and dietary fibre

Major Functions

  • Dietary fibre promotes proper digestion; prevents constipation and intestinal diseases
  • The vitamins, minerals and other nutrients in fruit work together to protect us from many chronic diseases such as diabetes, hypertension, cardiovascular diseases and certain cancers

Food Sources

  • Fresh, frozen or canned fruit in juice
  • Dried fruits and dates without added sugar or salt
  • Pure fruit juice without added sugar

Definition of Serving Size

1 serving is approximately equivalent to:
  • 2 pieces of small-sized fruit (e.g. plum or kiwifruit)
  • 1 piece of medium-sized fruit (e.g. orange or apple)
  • 12 piece of large-sized fruit (e.g. banana, grapefruit or star fruit)
  • 12 bowl of fruit cuts or mini-sized fruit (e.g. watermelon, grapes or strawberries)
  • 1 tablespoon of dried fruits without added sugar or salt (e.g. raisins or pitted prunes)
  • 34 glass of pure fruit juice without added sugar* (e.g. fresh orange juice with pulp)
Remark: 1 bowl is about 250 - 300ml; 1 glass is about 240ml; 1 tablespoon is about 15ml
*Pure fruit juice contains less dietary fibre but a much higher sugar content. It is advisable to consume the whole fruit. Besides, pure fruit juice in excess of 34 cup (180 ml) will still be counted as one serving of fruit only.

Health Tips

  • Eat a variety of fruit with different colours to get different nutrients
  • Fresh fruits are better choices than canned, frozen or dried fruits and fruit juices
  • Eat plenty of orange or yellowish fruits such as orange, papaya and mango because they are rich in vitamin A and C
  • Compared with a whole fruit, fruit juice contains less dietary fibre but a much higher sugar content. Consuming whole fruit is hence recommended 
  • Most fruit are naturally low in fat but do remember to reduce intake of fruit which are combined with high-fat ingredients. For examples, fruit tarts, fruited ice cream and fruit cake with whipped cream
  • Reduce the use of fruit with added sugar such as canned fruit in syrup, desserts, sweetened dried fruits and fruit juice made from concentrate
For more information about fruits, please refer to the page “Two Plus Three Every Day”.