Fruit salad, fresh or raw, including citrus fruits, no dressing
Common food
Photo: Wikipedia
A vibrant, jewel-toned medley of fresh-cut fruits—think succulent melon, crisp apple, juicy berries, and bright citrus segments—tossed together without any added dressing. The texture is a delightful mix of soft, crunchy, and juicy, while the flavor is a pure, unadulterated burst of natural sweetness and tartness. Nutritionally, it's a low-calorie, high-fiber snack that delivers a potent dose of vitamins and hydration.
Calorie split: 5% protein · 92% carbs · 3% fat
↓ Full nutrition💚 Why it's loved
People adore it for its refreshing simplicity and the way it celebrates the pure, unmasked flavors of seasonal fruit. It's a universally loved, versatile dish that can be a light breakfast, a healthy dessert, or a festive side at gatherings.
⚠️ Watch-outs & how to enjoy it better
The natural fruit sugars (fructose) can cause a rapid blood-sugar spike for individuals with diabetes or insulin sensitivity. To counteract this, pair the fruit salad with a source of protein (like Greek yogurt or nuts) or healthy fat (like chia seeds) to slow sugar absorption and increase satiety.
Key benefits
- Excellent source of dietary fiber for digestive health.
- Naturally hydrating with high water content.
- Rich in vitamins C and A, supporting immune function.
- Low in fat and calories, ideal for weight management.
- Provides quick, natural energy from fruit sugars.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The ancient Romans enjoyed a form of fruit salad called 'melimelum,' which was a mix of fruits and honey, and they believed certain combinations could act as love potions.
Full nutrition (USDA data · scales with serving)
| Water | 85.2 g |
| Energy | 56.0 kcal |
| Protein | 0.71 g |
| Total lipid (fat) | 0.19 g |
| Carbohydrate, by difference | 13.5 g |
| Fiber, total dietary | 1.7 g |
| Total Sugars | 10.2 g |
| Calcium, Ca | 16.0 mg |
| Iron, Fe | 0.16 mg |
| Magnesium, Mg | 13.0 mg |
| Phosphorus, P | 18.0 mg |
| Potassium, K | 188 mg |
| Sodium, Na | 4.0 mg |
| Zinc, Zn | 0.12 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 0.40 ug |
| Vitamin C, total ascorbic acid | 26.7 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.03 mg |
| Niacin | 0.36 mg |
| Vitamin B-6 | 0.08 mg |
| Folate, total | 12.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 12.0 ug |
| Folate, DFE | 12.0 ug |
| Choline, total | 6.7 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 27.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 307 ug |
| Carotene, alpha | 4.0 ug |
| Cryptoxanthin, beta | 33.0 ug |
| Lycopene | 404 ug |
| Lutein + zeaxanthin | 51.0 ug |
| Vitamin E (alpha-tocopherol) | 0.16 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.04 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.03 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.02 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.01 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.04 g |
| PUFA 18:2 | 0.03 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
FAQ
Why does my fruit salad get watery and lose its flavor?
This is due to osmosis, where sugar in the fruit draws out its own water. To prevent it, toss the fruit just before serving. If prepping ahead, keep acidic fruits (like citrus, pineapple) separate from others and combine at the last minute.
Can I add a dressing without adding a lot of sugar?
Absolutely. A squeeze of fresh lime or lemon juice brightens flavors and prevents browning. A light drizzle of honey or maple syrup, or a dollop of plain yogurt, can add creaminess without excessive sugar.
Is fruit salad a good post-workout snack?
Yes, it's excellent. The natural sugars help replenish glycogen stores, and the water content aids rehydration. For optimal recovery, pair it with a protein source like cottage cheese or a handful of almonds.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.56 kcal/g · 5% calories from protein · 1.7 g fiber · 10.2 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.02 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.