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Nutrition List of Fruits in Singapore

Sorry I’ve been away for a quite a while, life got pretty busy (and I been pretty lazy in blogging)! I am pretty on the ball with instagram (@sabgetsfit) though, so do follow me there to see my diet, fitness progress, and also to get some quick recipes.

So, anyhow, I’ve recently compiled a list of fruits found in Singapore and their nutritional information (not including the micronutrients and phyto-nutrients yet, I’m sorry!). My main motivation for coming up with this list was that when I first began dieting, I began to forgo a lot of foods because I just found it plain difficult to include in my diet and one of these categories were fruits. But that was a huge mistake! Fruits, like any whole food, are more than just its calories, or carbs… It contains tons of micronutrients (vitamins and minerals) and phytonutrients (antioxidents) which are important for firstly, a long healthy life, and secondly a glowing and beautiful body. Just being striated (or skinny, if you lean towards that…) just doesn’t cut it. Can you imagine a VS angel who doesn’t have beautiful glowing skin, or luscious beautiful locks? Vitamins and minerals give you that! I believe that in any diet in the long-run… it would be really good to include fresh fruits into the diet whenever possible. So, I created an entire list of fruits and their nutritional information so you won’t avoid them just because you don’t know it’s profile!

I was pretty concerned with the carb content of the fruits and how to fit as many as I can into my diet, hence the way this nutrition list is categorised. I find that in low-carb diets, people tend to forgo fruits, or adhere to the western lists (Atkins or Dukan diets) which may be somewhat limited. I thought that by compiling this,it would be useful for Singaporeans, or even any South-East Asians who want to make the most of the awesome array of fruits we have in Singapore.

I included as many fruits as I could think of, and listed the fruits starting from lowest to highest in terms of their carb content per 100grams, followed by any other nutritional information I can get per fruit. Per fruit is the amount I (or Google) guess that you may serve the fruit. I hope you find this useful! Do let me know if I can add any fruits to the list, or if I can improve this list in anyway.

 

100g

Per Fruit

 
Fruit

Cal (kCal)

Carbs (g)

Weight

Cal (kCal)

Carbs (g)

Protein (g) 

Fat (g)

Notes
Thai Jumbu

25

5.7

1 fruit (100g)

25

5.7

0.6

0.3

 
Starfruit

31

7

1 medium (91g)

28

6

1

0.3

USDA
Strawberry

33

8

6 large (48g)

36

8.4

0.6

0

 
Watermelon

30

8

1 wedge (1/16 of melon, 286g)

87

22

1.7

0.4

USDA
Rock Melon (Cantaloupe)

34

8

1 wedge (1/8 of medium melon, 69g)

23

6

0.6

0.1

USDA
Lemon

29

9

1 fruit (84g)

24

8

0.9

0.2

USDA
Avocado

160

9

1 fruit (201g)

322

17

4

29

USDA
Honeydew

36

9

1 wedge (1/8 of melon, 125g)

45

11

0.7

0.2

USDA
Langsat (Lanzones)

42

9.5

           
Grape (Seedless)

40

10

10 grapes

34

9.05

0.36

0.08

USDA
Peach

39

10

1 small (130g)

51

12

1.2

0.3

USDA
Ipoh Pomelo

38

10

1 fruit (609g)

231

59

4.6

0.2

USDA
Blackberry

43

10

           
Mandarin Orange

41

10.2

           
China Pear (Asian Pear)

42

11

1 fruit (122g)

51

13

0.6

0.3

 
Australian Plum

46

11

1 fruit (66g)

30

8

0.5

0.2

USDA
Papaya

43

11

1 slice (157g)

67

17

0.7

0.4

USDA
Apricot

48

11

1 fruit (35g)

17

3.9

0.5

0.1

USDA
Lime

30

11

1 fruit (27g)

20

7

0.5

0.1

USDA
Cherry

50

12

1 cup w pits (103g)

51

13

1

0.3

USDA
Pipa (Loquat)

47

12.1

           
Dragon Fruit

51

12.38

1 fruit

50

12.26

0.78

0.38

USDA
Buah Long Long (Ambarella)

46

12.4

           
Mini Mandarin Orange

53

13

           
Pineapple

50

13

1 slice (56g)

28

7

0.3

0.1

USDA
Duku

70

13

           
Sunkist Orange

52

13.6

1 med (154g)

80

21

1

0

USDA
Apple

52

14

1 medium (182g)

95

25

0.5

0.3

US
Guava

68

14

1 fruit (55g)

38

8

1.4

0.5

USDA
Australian Pear

57

15

1 (115g)

54

9

0

0

USDA
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4 thoughts on “Nutrition List of Fruits in Singapore

  1. Hey there – I came across your blog (the older one) searching for greek yogurt in Singapore. I’m not sure if you are still in Singapore, but I just came across info that apparently Chobani is already available at Frosts Foods in Singapore:

    http://www.frosts.com.sg/sub_yogurt.html

    News info here:
    - http://ausfoodnews.com.au/2014/04/14/chobani-australia-starts-exporting-to-singapore.html
    - http://www.just-food.com/news/chobani-signs-singapore-export-contract_id126544.aspx

    Youtubers like flexforall2, CampbellFitnessTV, MichaelKoryFitness and andreavaldezhealth swear by its VFM and goodness.

    If you are still in Singapore, can you check out their goodness and VFM? I’m about to move into Singapore, and am looking for healthy food options there (me being a vegetarian :|).

    1. Hi there!

      Yes you’re completely right that there is currently a greek yoghurt alternative to fage in singapore, and that is Chobani!! I think they started bringing them into cold storages after I did my post. (my blog posts are completely not updated :P) So yes, if you arrive to Singapore, you’ll be very happy to see that there is Chobani and Fage to look forward to to fulfill your protein needs!

      The nutritional profiles are pretty similar I think (I can’t remember offhand), but I pick either one when I’m at cold storage.

      Thanks!

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