Assorted Fresh Fruits

🍎 Fruits: Protein & Carbohydrates

🔹 Carbohydrates in Fruits

• Fruits are naturally rich in carbohydrates, mainly as natural sugars (fructose) and fiber.

• Average carbs: 10–25 g per 100 g (depends on fruit)

Examples (per 100 g approx.):

• Banana 🍌: 23 g carbs

• Apple 🍎: 14 g carbs

• Mango 🥭: 15 g carbs

• Grapes 🍇: 18 g carbs

• Orange 🍊: 12 g carbs

🔹 Protein in Fruits

• Fruits are low in protein

• Average protein: 0.3–1.5 g per 100 g

Examples:

• Guava: 2.6 g protein (highest among common fruits)

• Banana: 1.1 g

• Apple: 0.3 g

• Mango: 0.8 g

• Orange: 0.9 g

🌟 Benefits of Fruits

✅ Carbohydrate Benefits

• Provide quick energy

• Support brain function

• Great for pre-workout energy

• Help maintain blood sugar balance (due to fiber)

✅ Protein Benefits (small but useful)

• Helps in cell repair

• Supports muscle maintenance (when combined with other protein foods)

✅ Other Major Benefits

• High in fiber → improves digestion

• Rich in vitamins & minerals

• Boost immunity

• Good for heart health

• Help maintain healthy skin

• Naturally low in fat