Fruit 411: Is Fruit Actually Good For You?

There’s a great debate on how good (or how bad) fruits are for you. Some people believe adding a banana to their smoothie is a great idea. Bananas have a ton of potassium right?! You may be right from that perspective but have you thought of looking at a banana in terms of MACROS & MICROs before giving it the approval as a healthy option to dance in your blender?

Lets take a quick look across some different fruits nutrition contents and ask ourselves this question again. We’ve analyzed the following fruits in terms of MACROS (Fat, Protein, Carbs) and MICROS (vitamins and minerals). 1 cup serving size was the standard for measurement.

Bananas

  • CALORIES – 133
  • FAT – 0.5 g
  • PROTEIN – 1.6 g
  • CARBS – 34 g
  • TOTAL SUGAR 18g
  • Fiber –  3.9 g
  • Net Carbs – 30 g
  • Vitamins above 10% RDV (Vitamin C and B-6)
  • Minerals above 10% RDV (Magnesium and Potassium)

Blackberries

  • CALORIES – 62
  • FAT – 0.7 g
  • PROTEIN – 2 g
  • CARBS – 14 g
  • TOTAL SUGAR – 7 g
  • Fiber – 8 g
  • Net Carbs – 6 g
  • Vitamins above 10% RDV (Vitamin C)
  • Minerals above 10% RDV (Potassium)

 Strawberries

  • CALORIES – 47
  • FAT – 0.4 g
  • PROTEIN – 1 g
  • CARBS – 11 g
  • TOTAL SUGAR  – 7g
  • Fiber – 2.9 g
  • Net Carbs – 8 g
  • Vitamins above 10% RDV (Vitamin C)
  • Minerals above 10% RDV (Potassium)

 Apples

  • CALORIES – 57
  • FAT – 0.2 g
  • PROTEIN – 0.3 g
  • CARBS – 15 g
  • TOTAL SUGAR – 13g
  • Fiber – 2.6 g
  • Net Carbs – 12 g
  • Vitamins above 10% RDV (None) 
  • Minerals above 10% RDV (Potassium)

Blueberries

  • CALORIES – 85
  • FAT –  0.5 g
  • PROTEIN – 1.1 g
  • CARBS – 21 g
  • TOTAL SUGAR – 14g
  • Fiber – 3.6 g
  • Net Carbs – 17.4 g
  • Vitamins above 10% RDV (Vitamin C)
  • Minerals above 10% RDV (Potassium) 

Pineapple

  • CALORIES – 82
  • FAT –  0.2 g
  • PROTEIN – 0.9 g
  • CARBS – 22 g
  • Net Carbs – 20 g
  • Fiber – 2.3 g
  • TOTAL SUGAR – 16g
  • Vitamins above 10% RDV (Vitamin A, C, B-6)
  • Minerals above 10% RDV (Iron, Magnesium, Calcium, Potassium)

Oranges

  • CALORIES – 85
  • FAT – 0.2 g
  • PROTEIN – 1.7 g
  • CARBS – 21 g
  • Fiber – 4.3 g
  • Net Carbs – 17 g
  • TOTAL SUGAR 17g
  • Vitamins above 10% RDV (Vitamin C) 
  • Minerals above 10% RDV (Potassium) 

 

When you look at the straight (nutrition) facts, the answer may become clear. If you’re trying to avoid sugar, stick with strawberries and blackberries. If you’re just looking for a natural indulgence, then dive into whichever your heart desires.

The goal of total health optimization in our eyes comes down to NUTRIENT DENSITY. How many nutrients are you getting for the amount of calories you’re consuming? Also, where are those calories coming from… glycemic index boosting sugars or hunger-fighting fats & fibers?

To the good life!

– Max

About the Author

Max

Max is the founder of BEAR SQUEEZE. He is obsessed with nutrition, fitness and discovering new ways to improve performance. Max lives in Los Angeles and in his spare time you can find him surfing along the pacific coast.

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