It’s All About Nutrition!

Can fruit juice count towards my

daily fruit intake?

While 100% juice can count towards your intake, the majority of your choices should be whole or cut-up fruits (fresh, frozen, canned, or dried). These fruit choices are better options because they contain dietary fiber. ½ cup (4 fluid ounces) of 100% fruit juice does count as ½ cup of fruit in meeting your requirements.



Source: FruitsandVeggiesMatter.gov


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Tags: Fruit, Fruit Intake, Fruit Juice, Fruits, Juice

Exotic Fruit… Pepino Melon

Pepino melon is native to Peru, but is now also grown in California and New Zealand. It is also known as treemelon, bush melon and mellowfruit. Pepino’s are teardrop shaped and have a smooth skin that is striped with yellow and dark purple. The flesh of this fruit is fragrant and combines the tastes of cantaloupe and honeydew.

Selection, Storage, and Preparation

Pepinos are available late fall to mid-spring. Fruits with a light yellow or green skin are not ripe, while fruits with dark purple stripes are ripe. Ripen at room temperature until as firm as a slightly ripe plum, then refrigerate ripe fruit for up to 3 days.

Pepino Melon Nutrition Information

Serving Size: 1 medium (100g)Amount Per Serving % Daily Value
Calories 80
Calories from Fat 0
Total Fat 0g 0%
Saturated Fat –g –%
Cholesterol –mg –%
Sodium 0mg 0%
Total Carbohydrate 22g 7%
Dietary Fiber 5g 18%
Sugars –g
Protein 0g
Vitamin A –%
Vitamin C –%
Calcium –%
Iron –%

* Percent Daily Values are based on a 2,000 calorie diet.

Source: FruitsandVeggiesMatter.gov

Tags: Exotic Fruit, Fruits, New Zealand, Pepino Melon, Pepino Melon Nutrition Information, Pepinos, Technorati

Exotic fruit…Sapote

Sapote is quite rare in the United States. Only a few acres in Florida and California are planted with this fruit. Sapote has a orange flesh that is unusually soft, juicy, creamy and has a sweet, mild flavor that hints at flavors such as coconut, vanilla, and lemon. Sapotes are the size of a grapefruit or orange and are bright green or brown in color. This fruit is a native of the highlands of Mexico, but has grown in California since the early 1800s. Varieties such as the mamey, black skinned, green skinned, yellow skinned and about half a dozen more uncommon varieties pop up in grocery stores and farmer’s markets from time to time.

Selection, Storage, and Preparation

Sapotes are generally on the market in fall and winter, but seasonality can vary from year to year. Select hard fruits and store at room temperature. However, they last only about 3 days. Chill briefly before serving. This fruit can be frozen as well; wrap the whole fruit and tuck into the freezer. To serve, half thaw in the refrigerator, and then scoop the rest out like sherbet.

Sapote Nutrition Information

Serving Size: 1 med. fruit (225g) Amount Per Serving % Daily Value
Calories 300
Calories from Fat 10
Total Fat 1.5g 1%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 20mg 0%
Total Carbohydrate 76g 25%
Dietary Fiber 6g 24%
Sugars 0g
Protein 5g
Vitamin A 20%
Vitamin C 70%
Calcium 8%
Iron 10%

* Percent Daily Values are based on a 2,000 calorie diet.

Source: FruitsandVeggiesMatter.gov

Tags: Coconut, Exotic Fruit, Fruits, Grapefruit, Sapote Nutrition Information, Technorati

Exotic Fruit…Cherimoya

This fruit is also known as the custard apple or sherbet fruit, and there are more than 50 varieties. It is large and pinecone like in appearance with a green exterior. Cherimoyas are juicy with a creamy white flesh and large, black seeds and tastes like a combination of pineapple, mango, papaya and vanilla.

Selection, Storage, and Preparation

Cherimoyas are available November through May. Choose fruits that are yellow-green, firm and without blemishes. Dark spots and splotches should be avoided. Cherimoyas will ripen at room temperature for a few days until softened. They can then be tightly wrapped and refrigerated for up to 4 days.

Cherimoyas Nutrition Information

Serving Size: ½ cup (78g) Amount Per Serving % Daily Value
Calories 57.5
Calories from Fat 7.5
Total Fat 0.5g 1%
Saturated Fat –g –%
Cholesterol 0mg 0%
Sodium 3mg 0%
Total Carbohydrate 14g 5%
Dietary Fiber 2g 7%
Sugars 1.2g
Protein 5g
Vitamin A 0%
Vitamin C 15%
Calcium 0%
Iron 1%

* Percent Daily Values are based on a 2,000 calorie diet.

Source: FruitsandVeggiesMatter.gov

Tags: Cherimoyas, Cherimoyas Nutrition Information, Exotic Fruit, Fruits, Papaya, Technorati