What are the Nutritional Facts about Fruit Salad?
December 20, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Fruit salad is a nutritious mix of fresh fruits, rich in fibre, vitamins, minerals, and antioxidants. Learn nutritional facts and health benefits.
Introduction
Fruit salad is a delicious and healthy way to enjoy a variety of fruits in one dish. It is naturally sweet, low in calories, and packed with vitamins, minerals, and fibre. In India, fruit salads are commonly eaten as breakfast, snacks, or dessert. They are easy to digest and perfect for boosting energy and immunity.
This article covers nutritional facts about fruit salad, its health benefits, and tips to make it even healthier.
Nutritional Facts of Fruit Salad (Per 100 Grams – Mixed Fruits)
| Nutrient | Amount |
|---|---|
| Calories | 50–70 kcal |
| Carbohydrates | 12–16 g |
| Dietary Fibre | 2–3 g |
| Natural Sugar | 10–12 g |
| Protein | 0.5–1 g |
| Fat | 0.1–0.5 g |
| Vitamin C | 15–30 mg |
| Vitamin A | 100–250 IU |
| Potassium | 200–300 mg |
| Folate (B9) | 10–20 mcg |
| Antioxidants | High |
Values vary depending on fruits used (banana, apple, papaya, pomegranate, etc.).
Health Benefits of Fruit Salad
1. Boosts Immunity
- Rich in vitamin C and antioxidants
- Protects cells from free radical damage
2. Supports Digestion
- High fibre content improves gut health
- Prevents constipation
3. Provides Energy
- Natural sugars give instant energy
- Ideal as a pre-workout snack
4. Supports Heart Health
- Potassium helps regulate blood pressure
- Fibre helps reduce cholesterol
5. Aids in Weight Management
- Low calorie and filling
- Keeps you full for longer
Tips for Making a Healthy Fruit Salad
✔ Use fresh, seasonal fruits
✔ Add citrus fruits like orange or lime for vitamin C
✔ Sprinkle nuts or seeds for extra protein and healthy fats
✔ Avoid adding sugar, syrup, or sweetened condensed milk
Best Time to Eat Fruit Salad
- Morning on an empty stomach
- Mid-morning snack
- Pre- or post-workout
❌ Avoid eating fruit salad immediately after a heavy meal
❌ Avoid too many sweet toppings
Fruit Salad Variations for Nutrition
| Type | Ingredients | Benefits |
|---|---|---|
| Tropical Fruit Salad | Mango, papaya, pineapple | High vitamin A & C, energy booster |
| Berry Fruit Salad | Strawberry, blueberry, raspberry | Low sugar, high antioxidants |
| Mixed Indian Fruit Salad | Apple, banana, pomegranate, guava | Balanced vitamins & minerals |
| Nutty Fruit Salad | Fruits + almonds/walnuts | Extra protein & healthy fats |
Final Thoughts
Fruit salad is a tasty, nutritious, and easy way to include a variety of fruits in your diet. It improves digestion, boosts immunity, supports heart health, and provides quick energy. Eating it fresh without added sugar maximizes its health benefits.
Tip: Try to include 3–5 different fruits in each salad to get a mix of vitamins, minerals, and antioxidants.