The Gourmet-O-Matic tm Fruits Substitutions Guide

The Gourmet-O-Matic ^tm Fruits Substitutions Guide

By and large, fruits add mostly sweet and acid to foods. The individual fruit determines the relative amounts of each.

For example, lime and lemon act more as acids adding mostly sour to food. Other fruits, e.g., dates and figs, add more sweet than acid flavor.

Please note the following in the Fruit Substitutions Charts that follow:

1. There are some "Total Sugars" values in red. They were calculated values from the USDA data. The ones in black were supplied by USDA.
2. Some juices and nectars are included in the list for those who want to add them to change the consistency and flavor of an item, e.g., side dish or marinade.
3. Note that foods not normally considered fruits, such as avocados and olives are on the list. Fact is, both are actually fruits. If it has seeds and a fleshy covering, it is a fruit, scientifically speaking.
4. Caloric content is provided for each item. A gourmet cook who is trying to keep track of the Calories he, she or his/her family consumes, might opt for a lower Calorie choice in lieu of a higher Calorie choice. For example, the fresh fruit may be preferred for its lower Calorie content over the dried fruit.
5. Fruits are first listed in descending order of Total Sugar content per 100 grams. 100 grams = a bit under 1/4 pound (22% of a pound, actually) or 3.5 ounces. This gives you an idea of relative sweetness.
6. An alphabetical listing of fruits follows the examples of substitutions. The examples appear after the first chart.

The Gourmet-O-Matic ^tm approach is to create interesting meals that are as healthy as possible. This is consistent with the philosophy of The FitnessMed ^tm Guide To Healthy Eating. Keeping the number of Calories consumed lower is in concert with that, for most people.

As with all Gourmet-O-Matic ^tm Substitutions Guides, the following list is non-exhaustive. It comprises foods that are readily available.

The data are derived from the USDA National Nutrient Database for Standard Reference.

Examples using fruit substitutions follow the chart.

Name of Food - Listed By Sugar Content	Total Sugars per 100 grams	Calories per 100 grams

Prunes,dehyd (low-moisture),unckd	89.07	339
Peaches,dehyd (low-moisture),sulfured,unckd	83.18	325
Apricots,dehyd (low-moisture),sulfured,unckd	82.89	320
Apples,dehyd (lo moist),sulfured,unckd	81.13	346
Candied fruit	80.68	322
Longans,dried	74	286
Jujube,dried	73.6	287
Raisins,seeded	71.67	296
Currants,zante,dried	67.28	283
Dates,medjool	66.47	277
Litchis,dried	66.1	277
Cranberries,dried,swtnd	65	308
Dates,deglet noor	63.35	282
Pears,dried,sulfured,unckd	62.2	262
Raisins,golden seedless	59.19	302
Raisins,seedless	59.19	299
Persimmons,japanese,dried	58.93	274
Tamarinds,raw	57.4	239
Apples,dried,sulfured,unckd	57.19	243
Fruit,mxd,(prune&apricot&pear),dried	56.26	243
Apricots,dried,sulfured,unckd	53.44	241
Figs,dried,uncooked	47.92	249
Bananas,dehyd,or banana pdr	47.3	346
Cranberry-orange relish,cnd	46.2	178
Grape juc cocktail,frz conc,undil,w/ added vit c	44.07	179
Pineapple juc,frz conc,unswtnd,undil	43.6	179
Peaches,dried,sulfured,unckd	41.74	239
Prune puree	39	257
Apple juc,frz conc,unswtnd,undil,wo/ vit c	38.83	166
Apple juc,frz conc,unswtnd,undil,w/ vit c	38.83	166
Maraschino cherries,cnd,drnd	38.77	165
Tangerine juc,frz conc,swtnd,undil	38.25	161
Plums,dried (prunes),unckd	38.13	240
Cranberry sau,cnd,swtnd	37.9	151
Orange juc,frz conc,unswtnd,undil	37.37	159
Grapefruit juc,white,frz conc,unswtnd,undil	34.16	146
Peaches,dehyd (low-moisture),sulfured,stwd	34.14	133
Persimmons,native,raw	33.5	127
Apricots,dehyd (low-moisture),sulfured,stwd	32.62	126
Pears,dried,sulfured,stwd,w/ sugar	31.34	140
Sapote,mamey,raw	31.16	134
Prunes,dehyd (low-moisture),stwd	29.7	113
Plums,dried (prunes),stwd,w/ added sugar	29.08	124
Rhubarb,frz,ckd,w/sugar	28.7	116
Cherries,sour,red,cnd,ex hvy syrup pk,sol&liquids	28.43	114
Figs,cnd,ex hvy syrup pk,sol&liquids	27.86	107
Pears,dried,sulfured,stwd,wo/ sugar	27.41	127
Plums,cnd,purple,ex hvy syrup pk,sol&liquids	25.31	101
Apricots,dried,sulfured,stwd,w/ sugar	25.16	113
Peaches,cnd,ex hvy syrup pk,sol&liquids	25.06	96
Plums,dried (prunes),stwd,wo/ added sugar	24.98	107
Cherries,swt,cnd,ex hvy syrup pk,sol&liquids	24.73	102
Peaches,dried,sulfured,stwd,w/ sugar	24.2	103
Strawberries,frz,swtnd,sliced	24.01	96
Prunes,cnd,hvy syrup pk,sol&liquids	24	105
Pears,cnd,ex hvy syrup pk,sol&liquids	23.65	97
Figs,dried,stewed	23.35	107
Durian,raw or frozen	23.29	147
Apricots,cnd,ex hvy syrup pk,wo/skn,sol&liquids	23.25	96
Jackfruit,cnd,syrup pk	23.04	92
Apricots,frozen,sweetened	22.9	98
Custard-apple,(bullock's-heart),raw	22.8	101
Jackfruit,raw	22.41	94
Fruit,mxd,(pch, cher-swt & sr, raspb, grape, boys),frz,swtnd	22.33	98
Plums,cnd,purple,hvy syrup pk,sol&liquids	22.31	89
Peaches,frz,sliced,swtnd	22.18	94
Cherries,sour,red,cnd,hvy syrup pk,sol&liquids	22.17	91
Strawberries,cnd,hvy syrup pk,sol&liquids	21.83	92
Fruit cocktail,cnd,ex hvy syrup,sol&liquids	21.79	88
Fruit salad,cnd,ex hvy syrup,sol&liquids	21.77	88
Raspberries,frz,red,swtnd	21.76	103
Plantains,yel,fried,latino restaurant	21.76	236
Plums,cnd,hvy syrup,drnd	21.58	89
Pineapple,frz,chunks,swtnd	21.1	86
Fruit salad,tropical,cnd,hvy syrup,sol&liquids	21.06	86
Figs,cnd,hvy syrup pk,sol&liquids	20.7	88
Pineapple,cnd,ex hvy syrup pk,sol&liquids	20.7	83
Blueberries,cnd,hvy syrup,sol&liquids	20.46	88
Cherries,swt,frz,swtnd	20.26	89
Jujube,raw	20.23	79
Raspberries,cnd,red,hvy syrup pk,sol&liquids	20.06	91
Rambutan,cnd,syrup pk	19.97	82
Crabapples,raw	19.95	76
Apricots,cnd,hvy syrup pk,w/skn,sol&liquids	19.87	83
Apricots,cnd,hvy syrup pk,wo/skn,sol&liquids	19.85	83
Blueberries,frz,swtnd	19.72	81
Boysenberries,cnd,hvy syrup	19.71	88
Blackberries,cnd,hvy syrup,sol&liquids	19.7	92
Apricots,dried,sulfured,stwd,wo/ sugar	19.57	85
Blueberries,wild,cnd,hvy syrup,drnd	19.28	107
Sugar-apples,(sweetsop),raw	19.24	94
Grapes,cnd,thompson seedless,hvy syrup pk,sol&liquids	19.05	76
Apples,dried,sulfured,stwd,w/ sugar	18.83	83
Peaches,spiced,cnd,hvy syrup pk,sol&liquids	18.78	75
Applesauce,cnd,swtnd,w/salt	18.71	76
Apricots,cnd,hvy syrup,drnd	18.65	83
Peaches,cnd,hvy syrup pk,sol&liquids	18.64	74
Strawberries,frz,swtnd,whl	18.61	78
Cherries,sour,red,cnd,lt syrup pk,sol&liquids	18.5	75
Fruit salad,cnd,hvy syrup,sol&liquids	18.11	73
Fruit cocktail,cnd,hvy syrup,sol&liquids	17.91	73
Fruit,mxd,(peach&pear&pnappl),cnd,hvy syrup,sol&liquids	17.76	72
Peaches,cnd,hvy syrup,drnd	17.63	77
Blueberries,cnd,lt syrup,drnd	17.45	88
Apples,dehyd (lo moist),sulfured,stwd	17.31	74
Fruit cocktail,cnd,hvy syrup,drnd	17.14	70
Peaches,dried,sulfured,stwd,wo/ sugar	16.99	77
Pineapple,cnd,hvy syrup pk,sol&liquids	16.9	78
Prune juice,canned	16.45	71
Pears,cnd,hvy syrup,drnd	16.42	74
Gooseberries,cnd,lt syrup pk,sol&liquids	16.35	73
Figs,raw	16.26	74
Grapes,american type (slip skn),raw	16.25	67
Cherries,swt,cnd,pitted,hvy syrup pk,sol & liquids	16.18	83
Cherries,swt,cnd,pitted,hvy syrup,drnd	16.18	83
Figs,cnd,lt syrup pk,sol&liquids	16.15	69
Mangosteen,cnd,syrup pk	16.11	73
Cherries,swt,cnd,lt syrup pk,sol&liquids	15.79	67
Java-plum,(jambolan),raw	15.56	60
Tangerines,(mandarin oranges),cnd,lt syrup pk	15.49	61
Grapes,red or grn (euro type,such as thompson seedless),raw	15.48	69
Currants,european black,raw	15.38	63
Plums,cnd,purple,lt syrup pk,sol&liquids	15.35	63
Litchis,raw	15.23	66
Pears,cnd,hvy syrup pk,sol&liquids	15.2	74
Pear nectar,cnd,wo/ vit c	15.16	60
Pear nectar,cnd,w/ vit c	15.16	60
Grapefruit,sections,cnd,lt syrup pk,sol&liquids	15.04	60
Apples,cnd,swtnd,sliced,drnd,unhtd	15	67
Plantains,raw	15	122
Apricots,cnd,lt syrup pk,w/skn,sol&liquids	14.89	63
Apples,cnd,swtnd,sliced,drnd,htd	14.84	67
Mangos,raw	14.8	65
Applesauce,cnd,swtnd,wo/ salt (includes USDA commodity)	14.67	68
Sapodilla,raw	14.66	83
Pineapple,cnd,juc pk,sol&liquids	14.45	60
Orange peel,raw	14.4	97
Pineapple,cnd,juc pk,drnd	14.26	60
Passion-fruit juc,yel,raw	14.25	60
Plums,cnd,purple,juc pk,sol&liquids	14.22	58
Grape juc,cnd or btld,unswtnd,w/ added vit c	14.2	60
Grape juc,cnd or btld,unswtnd,wo/ added vit c	14.2	60
Fruit salad,cnd,lt syrup,sol&liquids	14.14	58
Rowal,raw	14.1	111
Longans,raw	14.04	60
Plantains,cooked	14	116
Fruit cocktail,cnd,lt syrup,sol&liquids	13.93	57
Papaya nectar,canned	13.91	57
Apricot nectar,cnd,w/ vit c	13.79	56
Apricot nectar,cnd,wo/ vit c	13.79	56
Pomegranates,raw	13.67	83
Carissa,(natal-plum),raw	13.63	62
Soursop,raw	13.54	66
Passion-fruit juc,purple,raw	13.4	51
Quinces,raw	13.4	57
Apples,dried,sulfured,stwd,wo/ sugar	13.32	57
Peach nectar,cnd,wo/ vit c	13.32	54
Peach nectar,cnd,w/ vit c	13.32	54
Peaches,cnd,lt syrup pk,sol&liquids	13.25	54
Guanabana nectar,cnd	13.07	59
Cherimoya,raw	12.87	75
Cherries,sweet,raw	12.82	63
Tamarind nectar,cnd	12.7	57
Grape juc cocktail,frz conc,dil w/ 3 vol h2o,w/ added vit c	12.65	51
Pineapple,cnd,lt syrup pk,sol&liquids	12.65	52
Pomegranate juc,btld	12.65	54
Pineapple juc,frz conc,unswtnd,dil w/3 volume h2o	12.57	52
Persimmons,japanese,raw	12.53	70
Mango nectar,cnd	12.45	51
Guava nectar,cnd	12.37	57
Cherries,swt,cnd,juc pk,sol&liquids	12.31	54
Bananas,raw	12.23	89
Pears,cnd,lt syrup pk,sol&liquids	12.1	57
Fruit salad,cnd,juc pk,sol&liquids	12.05	50
Guavas,strawberry,raw	11.96	69
Tangerine juc,cnd,swtnd	11.8	50
Figs,cnd,h2o pk,sol&liquids	11.79	53
Apples,raw,wo/ skn,ckd,microwave	11.61	56
USDA cmdty,mxd fruit (peach,pear,grape),cnd,lt syr,sol & liq	11.46	55
Apple juc,frz conc,unswtnd,dil w/3 volume h2o,w/ vit c	11.44	47
Elderberries,raw	11.4	73
Roselle,raw	11.31	49
USDA cmdty,mxd fruit (peach,pears,grapes),cnd,lt syrup,drnd	11.25	57
USDA cmdty pears,cnd,lt syrup,drnd	11.22	62
Groundcherries,(cape-gooseberries or poha),raw	11.2	53
Passion-fruit,(granadilla),purple,raw	11.2	97
Tangerine juc,frz conc,swtnd,dil w/3 volume h2o	11.06	46
Grapefruit juc,white,cnd,swtnd	11.03	46
Apples,raw,wo/skn,ckd,bld	11.01	53
Breadfruit,raw	11	103
Oranges,raw,with peel	11	63
Kiwifruit,gold,raw	10.98	60
Apple juc,frz conc,unswtnd,dil w/3 volume h2o wo/ vit c	10.93	47
Juice,appl & grape blend,w/ added vit c	10.92	50
Apricots,cnd,ex lt syrup pk,w/skn,sol&liquids	10.9	49
Fruit cocktail,cnd,juc pk,sol&liquids	10.86	46
Apricots,cnd,juc pk,w/skn,sol&liquids	10.74	48
Blackberries,frz,unswtnd	10.67	64
Feijoa,raw	10.63	49
USDA cmdty peaches,cnd,lt syrup,drnd	10.61	61
Pears,cnd,ex lt syrup pk,sol&liquids	10.6	47
Tangerines,(mandarin oranges),raw	10.58	53
Fruit cocktail,cnd,ex lt syrup,sol&liquids	10.53	45
Loquats,raw	10.44	47
Apples,frz,unswtnd,unhtd	10.41	48
Apples,raw,with skin	10.39	52
Pineapple,raw,ex swt var	10.32	51
Peaches,cnd,juc pk,sol&liquids	10.27	44
Cherries,swt,cnd,h2o pk,sol&liquids	10.26	46
Orange-grapefruit juc,cnd,unswtnd	10.18	43
Apples,raw,without skin	10.1	48
Apples,frz,unswtnd,htd	10.1	47
Peaches,cnd,ex lt syrup,sol&liquids	10.1	42
Plums,cnd,purple,h2o pk,sol&liquids	10.1	41
Grapes,muscadine,raw	10.03	57
Pineapple juc,cnd,unswtnd,wo/ vit c	9.98	53
Pineapple juc,cnd,unswtnd,w/ added vit c	9.98	53
Blueberries,raw	9.96	57
Juice,appl,grape & pear blend,w/ added vit c & ca	9.95	52
Plums,raw	9.92	46
Tangerine juice,raw	9.9	43
Pineapple,raw,all var	9.85	50
Pears,raw	9.8	58
Grapes,cnd,thompson seedless,h2o pk,sol&liquids	9.7	40
Pears,cnd,juc pk,sol&liquids	9.7	50
Grapefruit,raw,pink&red,california&arizona	9.69	37
Grapefruit juc,white,frz conc,unswtnd,dil w/ 3 volume h2o	9.63	41
Apple juc,cnd or btld,unswtnd,wo/ added vit c	9.62	46
Apple juc,cnd or btld,unswtnd,w/ added vit c	9.62	46
Mammy-apple,(mamey),raw	9.5	51
Blueberries,wild,frz	9.45	51
Applesauce,cnd,unswtnd,wo/added vit c (includes USDA commod)	9.39	42
Oranges,raw,california,valencias	9.39	49
Applesauce,cnd,unswtnd,w/ vit c	9.39	42
Kumquats,raw	9.36	71
Oranges,raw,all comm var	9.35	47
Apricots,raw	9.24	48
Grapefruit juice,pink,raw	9.2	39
Clementines,raw	9.18	47
Oranges,raw,florida	9.14	46
Grapefruit juc,white,raw	9.1	39
Grapefruit,raw,white,california	9.09	37
Cherries,sour,red,frz,unswtnd	9.02	46
Kiwifruit,grn,raw	8.99	61
Guavas,common,raw	8.92	68
Tangerines,(mandarin oranges),cnd,juc pk	8.87	37
Grapefruit juc,white,cnd,unswtnd	8.86	38
Grapefruit,sections,cnd,juc pk,sol&liquids	8.8	37
Orange juc,cnd,unswtnd	8.76	47
Grapefruit,sections,cnd,h2o pk,sol&liquids	8.75	36
Pummelo,raw	8.62	38
Abiyuch,raw	8.55	69
Oranges,raw,navels	8.5	49
Cherries,sour,red,raw	8.49	50
Blueberries,frz,unswtnd	8.45	51
Orange juice,raw	8.4	45
Orange juc,frz conc,unswtnd,dil w/3 volume h2o	8.4	45
Peaches,raw	8.39	39
Orange juc,chilled,incl from conc	8.31	49
Orange juc,chilled,incl from conc,fort w/ ca & vitamin d	8.31	47
Orange juc,chilled,incl from conc,fort w/ ca	8.31	47
Pineapple,raw,traditional var	8.29	45
USDA cmdty pears,cnd,juc pk,drnd	8.27	51
Tangerines,(mandarin oranges),cnd,juc pk,drnd	8.25	38
Grapefruit,raw,white,florida	8.19	32
Melons,honeydew,raw	8.12	36
Mulberries,raw	8.1	43
Nectarines,raw	7.89	44
Melons,cantaloupe,raw	7.86	34
Blackberry juc,cnd	7.7	38
Loganberries,frozen	7.7	55
Cherries,sour,red,cnd,h2o pk,sol&liquids (incl USDA cmdty)	7.6	36
Fruit cocktail,cnd,h2o pk,sol&liquids	7.51	32
Pineapple,cnd,h2o pk,sol&liquids	7.5	32
Pitanga,(surinam-cherry),raw	7.49	33
Currants,red&white,raw	7.37	56
Grapefruit,raw,white,all areas	7.31	33
Melon balls,frozen	7.24	33
Pears,asian,raw	7.05	42
Grapefruit,raw,pink&red&white,all areas	6.98	32
Boysenberries,frz,unswtnd	6.89	50
Grapefruit,raw,pink&red,all areas	6.89	42
Fruit salad,cnd,h2o pk,sol&liquids	6.87	30
Oheloberries,raw	6.84	28
Acerola,(west indian cherry),raw	6.59	32
Grapefruit,raw,pink & red,florida	6.4	30
Watermelon,raw	6.2	30
Pears,cnd,h2o pk,sol&liquids	6.1	29
Lemons,raw,with peel	6	20
Prickly pears,raw	5.97	41
Papayas,raw	5.9	39
Gooseberries,raw	5.88	44
Guava sauce,cooked	5.88	36
Rose-apples,raw	5.7	25
Melons,casaba,raw	5.69	28
Strawberries,raw	4.89	32
Blackberries,raw	4.88	43
Peaches,cnd,h2o pk,sol&liquids	4.81	24
Apricots,cnd,h2o pk,w/skn,sol&liquids	4.79	27
Strawberries,frz,unswtnd	4.56	35
Acerola juice,raw	4.5	23
Raspberries,raw	4.42	52
Apricots,cnd,h2o pk,wo/skn,sol&liquids	4.38	22
Lemon peel,raw	4.17	47
Cranberries,raw	4.04	46
Carambola,(starfruit),raw	3.98	31
Plantains,grn,fried	3.63	309
Lemons,raw,without peel	2.5	29
Avocados,raw,florida	2.42	120
Lemon juice,raw	2.4	25
Lemon juc,cnd or btld	2.4	21
Lemon juc,frz,unswtnd,single strength	2.4	22
Limes,raw	1.69	30
Lime juice,raw	1.69	25
Lime juc,cnd or btld,unswtnd	1.37	21
Rhubarb,raw	1.1	21
Rhubarb,frozen,uncooked	1.1	21
Avocados,raw,all comm var	0.66	160
Olives,pickled,cnd or btld,grn	0.54	145
Avocados,raw,california	0.3	167
Olives,ripe,cnd (small-extra lrg)	0	115
Olives,ripe,cnd (jumbo-super colossal)	0	81

Example - substitute a fresh fruit with its dried counterpart to increase the sweetness and change the texture of a dish.

Example - substitute the mango in the Mango-Papaya Relish dish with pineapple to make Pineapple-Papaya Relish or use peaches and raisins to make Peach-Raisin Relish.

Name of Food - Alphabetical Listing	Total Sugars per 100 grams	Calories per 100 grams

Abiyuch,raw	8.55	69
Acerola juice,raw	4.5	23
Acerola,(west indian cherry),raw	6.59	32
Apple juc,cnd or btld,unswtnd,w/ added vit c	9.62	46
Apple juc,cnd or btld,unswtnd,wo/ added vit c	9.62	46
Apple juc,frz conc,unswtnd,dil w/3 volume h2o wo/ vit c	10.93	47
Apple juc,frz conc,unswtnd,dil w/3 volume h2o,w/ vit c	11.44	47
Apple juc,frz conc,unswtnd,undil,w/ vit c	38.83	166
Apple juc,frz conc,unswtnd,undil,wo/ vit c	38.83	166
Apples,cnd,swtnd,sliced,drnd,htd	14.84	67
Apples,cnd,swtnd,sliced,drnd,unhtd	15	67
Apples,dehyd (lo moist),sulfured,stwd	17.31	74
Apples,dehyd (lo moist),sulfured,unckd	81.13	346
Apples,dried,sulfured,stwd,w/ sugar	18.83	83
Apples,dried,sulfured,stwd,wo/ sugar	13.32	57
Apples,dried,sulfured,unckd	57.19	243
Apples,frz,unswtnd,htd	10.1	47
Apples,frz,unswtnd,unhtd	10.41	48
Apples,raw,with skin	10.39	52
Apples,raw,without skin	10.1	48
Apples,raw,wo/ skn,ckd,microwave	11.61	56
Apples,raw,wo/skn,ckd,bld	11.01	53
Applesauce,cnd,swtnd,w/salt	18.71	76
Applesauce,cnd,swtnd,wo/ salt (includes USDA commodity)	14.67	68
Applesauce,cnd,unswtnd,w/ vit c	9.39	42
Applesauce,cnd,unswtnd,wo/added vit c (includes USDA commod)	9.39	42
Apricot nectar,cnd,w/ vit c	13.79	56
Apricot nectar,cnd,wo/ vit c	13.79	56
Apricots,cnd,ex hvy syrup pk,wo/skn,sol&liquids	23.25	96
Apricots,cnd,ex lt syrup pk,w/skn,sol&liquids	10.9	49
Apricots,cnd,h2o pk,w/skn,sol&liquids	4.79	27
Apricots,cnd,h2o pk,wo/skn,sol&liquids	4.38	22
Apricots,cnd,hvy syrup pk,w/skn,sol&liquids	19.87	83
Apricots,cnd,hvy syrup pk,wo/skn,sol&liquids	19.85	83
Apricots,cnd,hvy syrup,drnd	18.65	83
Apricots,cnd,juc pk,w/skn,sol&liquids	10.74	48
Apricots,cnd,lt syrup pk,w/skn,sol&liquids	14.89	63
Apricots,dehyd (low-moisture),sulfured,stwd	32.62	126
Apricots,dehyd (low-moisture),sulfured,unckd	82.89	320
Apricots,dried,sulfured,stwd,w/ sugar	25.16	113
Apricots,dried,sulfured,stwd,wo/ sugar	19.57	85
Apricots,dried,sulfured,unckd	53.44	241
Apricots,frozen,sweetened	22.9	98
Apricots,raw	9.24	48
Avocados,raw,all comm var	0.66	160
Avocados,raw,california	0.3	167
Avocados,raw,florida	2.42	120
Bananas,dehyd,or banana pdr	47.3	346
Bananas,raw	12.23	89
Blackberries,cnd,hvy syrup,sol&liquids	19.7	92
Blackberries,frz,unswtnd	10.67	64
Blackberries,raw	4.88	43
Blackberry juc,cnd	7.7	38
Blueberries,cnd,hvy syrup,sol&liquids	20.46	88
Blueberries,cnd,lt syrup,drnd	17.45	88
Blueberries,frz,swtnd	19.72	81
Blueberries,frz,unswtnd	8.45	51
Blueberries,raw	9.96	57
Blueberries,wild,cnd,hvy syrup,drnd	19.28	107
Blueberries,wild,frz	9.45	51
Boysenberries,cnd,hvy syrup	19.71	88
Boysenberries,frz,unswtnd	6.89	50
Breadfruit,raw	11	103
Candied fruit	80.68	322
Carambola,(starfruit),raw	3.98	31
Carissa,(natal-plum),raw	13.63	62
Cherimoya,raw	12.87	75
Cherries,sour,red,cnd,ex hvy syrup pk,sol&liquids	28.43	114
Cherries,sour,red,cnd,h2o pk,sol&liquids (incl USDA cmdty)	7.6	36
Cherries,sour,red,cnd,hvy syrup pk,sol&liquids	22.17	91
Cherries,sour,red,cnd,lt syrup pk,sol&liquids	18.5	75
Cherries,sour,red,frz,unswtnd	9.02	46
Cherries,sour,red,raw	8.49	50
Cherries,sweet,raw	12.82	63
Cherries,swt,cnd,ex hvy syrup pk,sol&liquids	24.73	102
Cherries,swt,cnd,h2o pk,sol&liquids	10.26	46
Cherries,swt,cnd,juc pk,sol&liquids	12.31	54
Cherries,swt,cnd,lt syrup pk,sol&liquids	15.79	67
Cherries,swt,cnd,pitted,hvy syrup pk,sol & liquids	16.18	83
Cherries,swt,cnd,pitted,hvy syrup,drnd	16.18	83
Cherries,swt,frz,swtnd	20.26	89
Clementines,raw	9.18	47
Crabapples,raw	19.95	76
Cranberries,dried,swtnd	65	308
Cranberries,raw	4.04	46
Cranberry sau,cnd,swtnd	37.9	151
Cranberry-orange relish,cnd	46.2	178
Currants,european black,raw	15.38	63
Currants,red&white,raw	7.37	56
Currants,zante,dried	67.28	283
Custard-apple,(bullock's-heart),raw	22.8	101
Dates,deglet noor	63.35	282
Dates,medjool	66.47	277
Durian,raw or frozen	23.29	147
Elderberries,raw	11.4	73
Feijoa,raw	10.63	49
Figs,cnd,ex hvy syrup pk,sol&liquids	27.86	107
Figs,cnd,h2o pk,sol&liquids	11.79	53
Figs,cnd,hvy syrup pk,sol&liquids	20.7	88
Figs,cnd,lt syrup pk,sol&liquids	16.15	69
Figs,dried,stewed	23.35	107
Figs,dried,uncooked	47.92	249
Figs,raw	16.26	74
Fruit cocktail,cnd,ex hvy syrup,sol&liquids	21.79	88
Fruit cocktail,cnd,ex lt syrup,sol&liquids	10.53	45
Fruit cocktail,cnd,h2o pk,sol&liquids	7.51	32
Fruit cocktail,cnd,hvy syrup,drnd	17.14	70
Fruit cocktail,cnd,hvy syrup,sol&liquids	17.91	73
Fruit cocktail,cnd,juc pk,sol&liquids	10.86	46
Fruit cocktail,cnd,lt syrup,sol&liquids	13.93	57
Fruit salad,cnd,ex hvy syrup,sol&liquids	21.77	88
Fruit salad,cnd,h2o pk,sol&liquids	6.87	30
Fruit salad,cnd,hvy syrup,sol&liquids	18.11	73
Fruit salad,cnd,juc pk,sol&liquids	12.05	50
Fruit salad,cnd,lt syrup,sol&liquids	14.14	58
Fruit salad,tropical,cnd,hvy syrup,sol&liquids	21.06	86
Fruit,mxd,(pch, cher-swt & sr, raspb, grape, boys),frz,swtnd	22.33	98
Fruit,mxd,(peach&pear&pnappl),cnd,hvy syrup,sol&liquids	17.76	72
Fruit,mxd,(prune&apricot&pear),dried	56.26	243
Gooseberries,cnd,lt syrup pk,sol&liquids	16.35	73
Gooseberries,raw	5.88	44
Grape juc cocktail,frz conc,dil w/ 3 vol h2o,w/ added vit c	12.65	51
Grape juc cocktail,frz conc,undil,w/ added vit c	44.07	179
Grape juc,cnd or btld,unswtnd,w/ added vit c	14.2	60
Grape juc,cnd or btld,unswtnd,wo/ added vit c	14.2	60
Grapefruit juc,white,cnd,swtnd	11.03	46
Grapefruit juc,white,cnd,unswtnd	8.86	38
Grapefruit juc,white,frz conc,unswtnd,dil w/ 3 volume h2o	9.63	41
Grapefruit juc,white,frz conc,unswtnd,undil	34.16	146
Grapefruit juc,white,raw	9.1	39
Grapefruit juice,pink,raw	9.2	39
Grapefruit,raw,pink & red,florida	6.4	30
Grapefruit,raw,pink&red&white,all areas	6.98	32
Grapefruit,raw,pink&red,all areas	6.89	42
Grapefruit,raw,pink&red,california&arizona	9.69	37
Grapefruit,raw,white,all areas	7.31	33
Grapefruit,raw,white,california	9.09	37
Grapefruit,raw,white,florida	8.19	32
Grapefruit,sections,cnd,h2o pk,sol&liquids	8.75	36
Grapefruit,sections,cnd,juc pk,sol&liquids	8.8	37
Grapefruit,sections,cnd,lt syrup pk,sol&liquids	15.04	60
Grapes,american type (slip skn),raw	16.25	67
Grapes,cnd,thompson seedless,h2o pk,sol&liquids	9.7	40
Grapes,cnd,thompson seedless,hvy syrup pk,sol&liquids	19.05	76
Grapes,muscadine,raw	10.03	57
Grapes,red or grn (euro type,such as thompson seedless),raw	15.48	69
Groundcherries,(cape-gooseberries or poha),raw	11.2	53
Guanabana nectar,cnd	13.07	59
Guava nectar,cnd	12.37	57
Guava sauce,cooked	5.88	36
Guavas,common,raw	8.92	68
Guavas,strawberry,raw	11.96	69
Jackfruit,cnd,syrup pk	23.04	92
Jackfruit,raw	22.41	94
Java-plum,(jambolan),raw	15.56	60
Juice,appl & grape blend,w/ added vit c	10.92	50
Juice,appl,grape & pear blend,w/ added vit c & ca	9.95	52
Jujube,dried	73.6	287
Jujube,raw	20.23	79
Kiwifruit,gold,raw	10.98	60
Kiwifruit,grn,raw	8.99	61
Kumquats,raw	9.36	71
Lemon juc,cnd or btld	2.4	21
Lemon juc,frz,unswtnd,single strength	2.4	22
Lemon juice,raw	2.4	25
Lemon peel,raw	4.17	47
Lemons,raw,with peel	6	20
Lemons,raw,without peel	2.5	29
Lime juc,cnd or btld,unswtnd	1.37	21
Lime juice,raw	1.69	25
Limes,raw	1.69	30
Litchis,dried	66.1	277
Litchis,raw	15.23	66
Loganberries,frozen	7.7	55
Longans,dried	74	286
Longans,raw	14.04	60
Loquats,raw	10.44	47
Mammy-apple,(mamey),raw	9.5	51
Mango nectar,cnd	12.45	51
Mangos,raw	14.8	65
Mangosteen,cnd,syrup pk	16.11	73
Maraschino cherries,cnd,drnd	38.77	165
Melon balls,frozen	7.24	33
Melons,cantaloupe,raw	7.86	34
Melons,casaba,raw	5.69	28
Melons,honeydew,raw	8.12	36
Mulberries,raw	8.1	43
Nectarines,raw	7.89	44
Oheloberries,raw	6.84	28
Olives,pickled,cnd or btld,grn	0.54	145
Olives,ripe,cnd (jumbo-super colossal)	0	81
Olives,ripe,cnd (small-extra lrg)	0	115
Orange juc,chilled,incl from conc	8.31	49
Orange juc,chilled,incl from conc,fort w/ ca	8.31	47
Orange juc,chilled,incl from conc,fort w/ ca & vitamin d	8.31	47
Orange juc,cnd,unswtnd	8.76	47
Orange juc,frz conc,unswtnd,dil w/3 volume h2o	8.4	45
Orange juc,frz conc,unswtnd,undil	37.37	159
Orange juice,raw	8.4	45
Orange peel,raw	14.4	97
Orange-grapefruit juc,cnd,unswtnd	10.18	43
Oranges,raw,all comm var	9.35	47
Oranges,raw,california,valencias	9.39	49
Oranges,raw,florida	9.14	46
Oranges,raw,navels	8.5	49
Oranges,raw,with peel	11	63
Papaya nectar,canned	13.91	57
Papayas,raw	5.9	39
Passion-fruit juc,purple,raw	13.4	51
Passion-fruit juc,yel,raw	14.25	60
Passion-fruit,(granadilla),purple,raw	11.2	97
Peach nectar,cnd,w/ vit c	13.32	54
Peach nectar,cnd,wo/ vit c	13.32	54
Peaches,cnd,ex hvy syrup pk,sol&liquids	25.06	96
Peaches,cnd,ex lt syrup,sol&liquids	10.1	42
Peaches,cnd,h2o pk,sol&liquids	4.81	24
Peaches,cnd,hvy syrup pk,sol&liquids	18.64	74
Peaches,cnd,hvy syrup,drnd	17.63	77
Peaches,cnd,juc pk,sol&liquids	10.27	44
Peaches,cnd,lt syrup pk,sol&liquids	13.25	54
Peaches,dehyd (low-moisture),sulfured,stwd	34.14	133
Peaches,dehyd (low-moisture),sulfured,unckd	83.18	325
Peaches,dried,sulfured,stwd,w/ sugar	24.2	103
Peaches,dried,sulfured,stwd,wo/ sugar	16.99	77
Peaches,dried,sulfured,unckd	41.74	239
Peaches,frz,sliced,swtnd	22.18	94
Peaches,raw	8.39	39
Peaches,spiced,cnd,hvy syrup pk,sol&liquids	18.78	75
Pear nectar,cnd,w/ vit c	15.16	60
Pear nectar,cnd,wo/ vit c	15.16	60
Pears,asian,raw	7.05	42
Pears,cnd,ex hvy syrup pk,sol&liquids	23.65	97
Pears,cnd,ex lt syrup pk,sol&liquids	10.6	47
Pears,cnd,h2o pk,sol&liquids	6.1	29
Pears,cnd,hvy syrup pk,sol&liquids	15.2	74
Pears,cnd,hvy syrup,drnd	16.42	74
Pears,cnd,juc pk,sol&liquids	9.7	50
Pears,cnd,lt syrup pk,sol&liquids	12.1	57
Pears,dried,sulfured,stwd,w/ sugar	31.34	140
Pears,dried,sulfured,stwd,wo/ sugar	27.41	127
Pears,dried,sulfured,unckd	62.2	262
Pears,raw	9.8	58
Persimmons,japanese,dried	58.93	274
Persimmons,japanese,raw	12.53	70
Persimmons,native,raw	33.5	127
Pineapple juc,cnd,unswtnd,w/ added vit c	9.98	53
Pineapple juc,cnd,unswtnd,wo/ vit c	9.98	53
Pineapple juc,frz conc,unswtnd,dil w/3 volume h2o	12.57	52
Pineapple juc,frz conc,unswtnd,undil	43.6	179
Pineapple,cnd,ex hvy syrup pk,sol&liquids	20.7	83
Pineapple,cnd,h2o pk,sol&liquids	7.5	32
Pineapple,cnd,hvy syrup pk,sol&liquids	16.9	78
Pineapple,cnd,juc pk,drnd	14.26	60
Pineapple,cnd,juc pk,sol&liquids	14.45	60
Pineapple,cnd,lt syrup pk,sol&liquids	12.65	52
Pineapple,frz,chunks,swtnd	21.1	86
Pineapple,raw,all var	9.85	50
Pineapple,raw,ex swt var	10.32	51
Pineapple,raw,traditional var	8.29	45
Pitanga,(surinam-cherry),raw	7.49	33
Plantains,cooked	14	116
Plantains,grn,fried	3.63	309
Plantains,raw	15	122
Plantains,yel,fried,latino restaurant	21.76	236
Plums,cnd,hvy syrup,drnd	21.58	89
Plums,cnd,purple,ex hvy syrup pk,sol&liquids	25.31	101
Plums,cnd,purple,h2o pk,sol&liquids	10.1	41
Plums,cnd,purple,hvy syrup pk,sol&liquids	22.31	89
Plums,cnd,purple,juc pk,sol&liquids	14.22	58
Plums,cnd,purple,lt syrup pk,sol&liquids	15.35	63
Plums,dried (prunes),stwd,w/ added sugar	29.08	124
Plums,dried (prunes),stwd,wo/ added sugar	24.98	107
Plums,dried (prunes),unckd	38.13	240
Plums,raw	9.92	46
Pomegranate juc,btld	12.65	54
Pomegranates,raw	13.67	83
Prickly pears,raw	5.97	41
Prune juice,canned	16.45	71
Prune puree	39	257
Prunes,cnd,hvy syrup pk,sol&liquids	24	105
Prunes,dehyd (low-moisture),stwd	29.7	113
Prunes,dehyd (low-moisture),unckd	89.07	339
Pummelo,raw	8.62	38
Quinces,raw	13.4	57
Raisins,golden seedless	59.19	302
Raisins,seeded	71.67	296
Raisins,seedless	59.19	299
Rambutan,cnd,syrup pk	19.97	82
Raspberries,cnd,red,hvy syrup pk,sol&liquids	20.06	91
Raspberries,frz,red,swtnd	21.76	103
Raspberries,raw	4.42	52
Rhubarb,frozen,uncooked	1.1	21
Rhubarb,frz,ckd,w/sugar	28.7	116
Rhubarb,raw	1.1	21
Rose-apples,raw	5.7	25
Roselle,raw	11.31	49
Rowal,raw	14.1	111
Sapodilla,raw	14.66	83
Sapote,mamey,raw	31.16	134
Soursop,raw	13.54	66
Strawberries,cnd,hvy syrup pk,sol&liquids	21.83	92
Strawberries,frz,swtnd,sliced	24.01	96
Strawberries,frz,swtnd,whl	18.61	78
Strawberries,frz,unswtnd	4.56	35
Strawberries,raw	4.89	32
Sugar-apples,(sweetsop),raw	19.24	94
Tamarind nectar,cnd	12.7	57
Tamarinds,raw	57.4	239
Tangerine juc,cnd,swtnd	11.8	50
Tangerine juc,frz conc,swtnd,dil w/3 volume h2o	11.06	46
Tangerine juc,frz conc,swtnd,undil	38.25	161
Tangerine juice,raw	9.9	43
Tangerines,(mandarin oranges),cnd,juc pk	8.87	37
Tangerines,(mandarin oranges),cnd,juc pk,drnd	8.25	38
Tangerines,(mandarin oranges),cnd,lt syrup pk	15.49	61
Tangerines,(mandarin oranges),raw	10.58	53
USDA cmdty peaches,cnd,lt syrup,drnd	10.61	61
USDA cmdty pears,cnd,juc pk,drnd	8.27	51
USDA cmdty pears,cnd,lt syrup,drnd	11.22	62
USDA cmdty,mxd fruit (peach,pear,grape),cnd,lt syr,sol & liq	11.46	55
USDA cmdty,mxd fruit (peach,pears,grapes),cnd,lt syrup,drnd	11.25	57
Watermelon,raw	6.2	30

Recipes using fruits can be found in The FitnessMed ^tm Guide To Healthy Eating.

The strategies used by The Gourmet-O-Matic ^tm can be found in Dr. Applebaum's meal strategy guide, The FitnessMed ^tm Guide To Healthy Eating. That book contains recipes for over 1 trillion (yes, with a "T") meal combinations.

All of Dr. Applebaum's books can be found here.

The Gourmet-O-Matic tm

Interesting meal-making on auto-pilot tm

The Gourmet-O-Matic ^tm

Interesting meal-making on auto-pilot ^tm