Fruit salad

Fruit salad
Fat 32% Carbs 42% Protein 26%
Percent Calories

1 bowl of fruit salad contains 695 Calories. The macronutrient breakdown is 42% carbs, 32% fat, and 26% protein. This is a good source of protein (87% of your Daily Value), fiber (36% of your Daily Value), and potassium (24% of your Daily Value).

1 bowl
Prep Time
5 minutes


  • Cottage cheese

    Lowfat, 2% milkfat

    1 ¹¹⁄₁₆ cup or 385g

  • Grapes

    Red or green, raw (european type, such as thompson seedless)

    1 cup or 151g

  • Apples

    With skin

    ¹⁵⁄₁₆ medium or 175g

  • Walnuts

    Nuts, black, dried

    ¼ cup, chopped or 28g

  • Cinnamon

    Spices, ground

    2 tsp or 5g


  1. Core and chop up apples into 1" chunks, keeping skin on, combine all ingredients and stir.

Nutrition Facts

For 1 bowl of fruit salad (745g)

Nutrient Value %DV
Calories 695
Fats 26g 34%
Saturated fats 6g 29%
Trans fats 0.2g
Cholesterol 46mg 15%
Sodium 1192mg 52%
Carbs 77g 28%
Net carbs 66g
Fiber 10g 36%
Sugar 57g
Protein 49g
Calcium 522mg 52%
Iron 3mg 33%
Potassium 1128mg 24%
Vitamin D 0μg 0%
Vitamins and Minerals
Alpha carotene 2μg
Beta carotene 142μg
Caffeine 0mg
Choline 87mg 16%
Copper 1mg 91%
Fluoride 139μg
Folate (B9) 48μg 12%
Lycopene 1μg
Magnesium 114mg 27%
Manganese 2mg 97%
Niacin 1mg 7%
Pantothenic acid 3mg 52%
Phosphorus 776mg 111%
Retinol 262μg
Riboflavin (B2) 1mg 86%
Selenium 51μg 93%
Theobromine 0mg
Thiamine 0.1mg 12%
Vitamin A IU 1087IU
Vitamin A 273μg 30%
Vitamin B12 2μg 74%
Vitamin B6 1mg 46%
Vitamin C 14mg 15%
Vitamin D IU 0IU
Vitamin D2 0μg
Vitamin D3 0μg
Vitamin E 2mg 11%
Vitamin K 28μg 24%
Zinc 3mg 28%
Sugar 57g
Sucrose 4g
Glucose 15g
Fructose 23g
Lactose 15g
Maltose 0g
Galactose 0.4g
Starch 0.1g
Saturated fats 6g 29%
Monounsaturated fats 6g
Polyunsaturated fats 11g
Trans fats 0.2g
Fatty Acids
Total omega 3 1g
Total omega 6 10g
Alpha Linolenic Acid (ALA) 1g
Docosahexaenoic Acid (DHA) 0g
Eicosapentaenoic Acid (EPA) 0g
Docosapentaenoic Acid (DPA) 0g
Amino Acids
Alanine 2g
Arginine 3g
Aspartic acid 5g
Cystine 0.4g
Glutamic acid 11g
Glycine 1g
Histidine 1g
Hydroxyproline 0g
Isoleucine 2g
Leucine 4g
Lysine 4g
Methionine 1g
Phenylalanine 2g
Proline 5g
Serine 3g
Threonine 2g
Tryptophan 1g
Tyrosine 2g
Valine 3g

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