Fruit is a fantastic source of natural energy, packed with delicious flavor, essential vitamins, and fiber. However, because fruit contains natural sugar (fructose), it still affects your blood sugar levels.
That's why managing your portions is just as important with fruit as it is with starches like rice or pasta.
What is one "Fruit Serving"?
one serving of fruit provides approximately 15 grams of carbohydrates (and very little protein or fat). We count this as '1 Carb.'
A crucial thing to remember is that one serving does not always mean one whole fruit. Some fruits are very large or have more concentrated sugar, so a single serving might be just half a piece or a few small slices.
What Does One Fruit Serving Look Like?
To make it easier to visualize and estimate portions, here are common examples of one fruit serving, grouped by how you'd typically measure them:
Group 1: Eaten as 1 Small Fruit
'Kluai Nam Wa' (Burro) Banana: 1 small (approx. 45g)
Guava: 1 small (approx. 125g)
Apple: 1 small (approx. 100g)
Asian Pear: 1 whole (approx. 110g)
Star Fruit: 1 whole (approx. 170g)
Group 2: Eaten as ½ Fruit
Cavendish Banana: ½ medium (approx. 50g)
Dragon Fruit: ½ medium (approx. 120g)
Ripe Mango: ½ small (approx. 80g)
Group 3: Bite-Sized Pieces (approx. 6-8 pieces)
Watermelon: 6-8 bite-sized pieces (approx. 285g)
Ripe Papaya: 6-8 bite-sized pieces (approx. 115g)
Pineapple: 6-8 bite-sized pieces (approx. 125g)
Cantaloupe: 6-8 bite-sized pieces (approx. 185g)
Group 4: Small, Individual Fruits
Rambutan: 4 fruits (approx. 100g)
Mangosteen: 4 fruits (approx. 75g)
Longan: 5-6 fruits (approx. 80g)
Lychee: 6 small or 3 large (approx. 100g)
Longkong: 6-8 fruits (approx. 90g)
Grapes: 6 large or 17 small (approx. 100g)
Strawberries: 8-10 small (approx. 175g)
Other Common Fruits
Durian: 1 small pod (approx. 50g)
Jackfruit: 2-3 segments (approx. 60g)
Pomelo: 2-3 medium segments (approx. 120g)
Marian Plum: 2 fruits (approx. 100g)
Rose Apple: 3 medium (approx. 230g)
Sweet Tamarind: 2 large pods (approx. 20g)
Manila Tamarind: 3 pods (approx. 80g)
Ambarella (Hog Plum): 3 fruits (approx. 135g)
As you can see, you can absolutely enjoy a wide variety of delicious fruits. The only key is to learn the proper portion size for 'one serving.'
Eating too much fruit—even though it's natural—is just like eating an extra scoop of rice. It can still raise your blood sugar and triglyceride levels if the portions are too large.