Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids
Whole food · Fruits and Fruit Juices
Photo: Wikipedia
This is a vibrant medley of sliced peaches, pears, apricots, pineapple, and cherries, suspended in a thick, sweet syrup that gives it a glossy sheen and a juicy, tender bite. Each spoonful offers a burst of varied textures—from the soft give of peach to the slight fibrousness of pineapple—all unified by a pronounced, candy-like sweetness. Nutritionally, it's a quick source of energy, primarily from its high carbohydrate content in the form of added sugars.
Calorie split: 1% protein · 98% carbs · 1% fat
↓ Full nutrition💚 Why it's loved
People love it for its nostalgic, comforting sweetness and the effortless convenience of having a ready-to-eat fruit medley. It's a versatile staple, beloved for topping desserts like ice cream or yogurt, stirring into cottage cheese, or simply enjoying chilled from the can on a warm day.
⚠️ Watch-outs & how to enjoy it better
The primary downside is its very high added sugar content, which can lead to rapid blood-sugar spikes, making it a less ideal choice for those managing diabetes or watching their sugar intake. To mitigate this, consider draining and rinsing the fruit to remove excess syrup, or pair a small portion with a source of protein or healthy fat (like nuts or yogurt) to slow sugar absorption.
Key benefits
- Provides quick energy from carbohydrates
- Offers some dietary fiber (1g per 100g)
- Contains a mix of fruit-derived vitamins like vitamin C and potassium
- Convenient, shelf-stable, and ready to eat
- Adds a sweet, fruity component to various dishes
🌍 Where it's eaten
💡 Did you know?
The term 'fruit cocktail' in the U.S. is legally defined by the FDA to contain specific percentages of peaches, pears, grapes, cherries, and pineapple in a certain size dice.
Full nutrition (USDA data · scales with serving)
| Water | 76.6 g |
| Energy | 88.0 kcal |
| Energy | 368 kj |
| Protein | 0.33 g |
| Total lipid (fat) | 0.06 g |
| Ash | 0.21 g |
| Carbohydrate, by difference | 22.8 g |
| Fiber, total dietary | 1.0 g |
| Calcium, Ca | 6.0 mg |
| Iron, Fe | 0.28 mg |
| Magnesium, Mg | 5.0 mg |
| Phosphorus, P | 9.0 mg |
| Potassium, K | 80.0 mg |
| Sodium, Na | 5.0 mg |
| Zinc, Zn | 0.07 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.14 mg |
| Vitamin C, total ascorbic acid | 2.1 mg |
| Thiamin | 0.01 mg |
| Riboflavin | 0.02 mg |
| Niacin | 0.35 mg |
| Pantothenic acid | 0.05 mg |
| Vitamin B-6 | 0.03 mg |
| Folate, total | 3.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 3.0 ug |
| Folate, DFE | 3.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 32.0 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 637 iu |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.01 g |
| SFA 16:0 | 0.01 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.01 g |
| MUFA 18:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 0.03 g |
| PUFA 18:2 | 0.02 g |
| PUFA 18:3 | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
FAQ
Is this the same as 'fruit cocktail'?
Very similar, but not identical. 'Fruit cocktail' has a stricter FDA definition regarding the types and proportions of fruit (including grapes and a specific dice size). This 'fruit salad' mix is a more general term and may vary in its fruit composition.
Why is the sugar content listed as 0g when it's in heavy syrup?
This is a common labeling nuance. The 'sugar' line on nutrition facts often refers to *added* sugars, but in this case, the high carbohydrate count (22.77g) comes almost entirely from the added sugars in the syrup. The '0g sugar' listing is likely an error or refers to natural fruit sugars only, which is misleading.
Can I use this in baking?
Yes, it can be used in cakes, muffins, or cobblers. However, you should drain the fruit well and consider reducing other sugars in the recipe, as the fruit and its syrup are already very sweet.
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 0.88 kcal/g · 2% calories from protein · 1.0 g fiber · 0.0 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: 0.06 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.