FDA Fruit Nutrition Facts: Make a Fresh Fruit Salad

This fresh fruit salad combines strawberries, blueberries, grapes, kiwi, and orange with a light citrus dressing. It is a simple way to use the FDA’s standard serving-size approach to fruit nutrition facts: the exact nutrition depends on the fruit, portion, and product label, so this recipe focuses on fresh ingredients rather than making unsupported nutrition claims.

Ingredients

2 cups (300 g) strawberries, hulled and cut into bite-size pieces
1½ cups (225 g) blueberries, rinsed and dried
1½ cups (225 g) seedless grapes, halved
2 kiwi fruits (about 150 g), peeled and diced
1 medium orange (about 180 g), peeled, segmented, and cut into bite-size pieces
1 tablespoon (15 ml) fresh lemon juice
1 teaspoon (5 ml) honey or maple syrup, optional
1 tablespoon (4 g) finely chopped fresh mint, optional

Instructions

Rinse the berries and grapes under cool running water. Dry them gently with a clean towel or let them drain well. Wash fruit before peeling or cutting, even when the peel will be discarded, and remove any bruised or spoiled parts.
Hull and slice the strawberries, halve the grapes, peel and dice the kiwi, and cut the orange into bite-size pieces. For neat orange pieces, remove the peel and white pith with a knife, then cut between the membranes to release the segments. Work over a bowl so you can catch the juice.
In a small bowl, stir together the lemon juice and optional honey or maple syrup. If the orange released juice during cutting, add a teaspoon or two to the dressing for a softer citrus flavor.
Put the prepared fruit in a large serving bowl. Pour the dressing over it and fold gently with a broad spoon until the pieces are lightly coated. Add the mint, if using, and fold once more.
Serve right away, or cover and chill for up to 1 hour before serving. If chilling, stir gently once before bringing the bowl to the table. The fruit will release more liquid as it sits, so avoid making it far in advance.

Tips

Keep the pieces similar in size. Bite-size pieces are easier to serve and give each spoonful a good mix. Cut soft fruit with a sharp knife and use a gentle folding motion to avoid crushing it.
Dry fruit well. Excess rinse water dilutes the dressing and collects at the bottom of the bowl. Let washed fruit drain or pat it dry before cutting.
Adjust the sweetness to the fruit. Taste a strawberry or orange before adding sweetener. Ripe fruit may need none; if the mixture tastes sharp, add the optional honey or maple syrup a little at a time.
Check packaged fruit labels. This recipe uses whole fresh fruit. If you substitute canned or packaged fruit, drain it as needed and check its Nutrition Facts label: serving sizes and added ingredients vary by product. FDA label values are standardized reference information, not a measurement of this particular bowl.

Serving Suggestions

Serve the salad cold in small bowls as a breakfast side, a light dessert, or part of a brunch spread. It pairs well with plain yogurt, oatmeal, pancakes, or a savory meal that could use a fresh, colorful finish. For a simple dessert, spoon it over yogurt or add a small amount of whipped cream at the table rather than mixing dairy into the full bowl.

If you are using the salad to understand fruit nutrition facts, portion it into six equal servings and record the ingredients and amounts you used. The nutrition information on a package is based on a defined serving and product formulation; it will not automatically match a homemade mixed-fruit serving. Fruit size, ripeness, trimming, and the proportions in each bowl all affect the amount served.

Variations

Use fruit in season: Swap in an equal amount of diced pear, melon, peach, or pineapple. Choose fruit that is ripe but still firm enough to hold its shape.
Make it dairy-free and vegan: The salad is already dairy-free. Use maple syrup instead of honey if you want a sweetener while keeping the recipe vegan.
Change the citrus: Replace the lemon juice with 1 tablespoon (15 ml) lime juice. It gives the dressing a sharper flavor; orange juice makes it milder and sweeter.
Add crunch at serving time: Sprinkle each portion with ¼ cup (about 30 g) chopped toasted nuts or seeds. Add them just before eating so they stay crisp.

Storage and Reheating

Because this salad contains cut fruit, refrigerate it promptly in a covered container at 40°F (4°C) or colder. Do not leave it at room temperature for more than 2 hours, or more than 1 hour if the temperature is above 90°F (32°C). For best texture, eat it the day it is made; it can generally be kept refrigerated for up to 2 days, though the berries soften and the fruit releases juice. Discard it if it has been held too long or shows signs of spoilage. This is served cold and does not need reheating.

Frequently Asked Questions

What does “FDA fruit nutrition facts” mean?
It usually refers to nutrition information presented under FDA labeling rules, such as the Nutrition Facts panel on packaged foods. Fresh whole fruit generally does not come with an individual Nutrition Facts label, and values for a homemade fruit salad vary with the types and amounts of fruit used.

Can I calculate nutrition for this recipe?
Yes. Weigh the edible portions you use, enter each ingredient into a reliable nutrition calculator, and divide the result by six if you make six even servings. Treat the result as an estimate: fruit size and natural composition vary, and a calculator may use reference data that differs from a specific fruit.

Can I make the salad the night before?
It is better made the same day. If you need to prepare ahead, wash and dry the fruit, then refrigerate whole fruit separately from the cut fruit. Cut and dress it closer to serving time; kiwi, berries, and citrus become softer and wetter after sitting together.

Can I use frozen fruit?
Thawed frozen fruit is safe to use when handled according to its package directions, but it tends to be soft and releases more liquid than fresh fruit. For a bowl that holds its shape, choose fresh fruit; for a softer topping for yogurt or oatmeal, thaw frozen fruit in the refrigerator and drain excess liquid.

How can I keep apple or pear pieces from browning?
They are not in the main recipe, but you can add them if you like. Toss the cut pieces promptly with a little lemon juice, then fold them in gently. The citrus slows browning but will not prevent it indefinitely, so keep the salad chilled and serve it soon.

Should I wash fruit marked “prewashed”?
Follow the package instructions for ready-to-eat produce. For whole fresh fruit, rinse under running water before cutting or peeling; do not use soap or household cleaners. Drying washed fruit helps keep this salad from becoming watery.

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