Fruit Snacks

Apples and peanut butter, 250 calories, 19gm carb.

• Ingredients: 2 tbs peanut butter and a a small apple.  

• Notes: This is a snack that is surprisingly filling for its caloric content, owing to the high content of fiber (5gm), protein (8gm) and fat (16gm). Of course this is also a high-calorie snack, so for some people on low calorie diets they may need to cut the portion in half.  

•  Cottage cheese and pineapple. 220 calories, 21gm carb.

  • Ingredients: 1 cup low fat (1% milk fat) cottage cheese, 3/4 cup of cubed pineapple.

  • Notes: This can serve as an excellent low-calorie breakfast, post-workout snack. Cottage cheese provides 28gm protein, 2gm fat, phosphorous (24% RDI), selenium (30% RDI), vitamin B12 (59% RDI), Vitamin B2 (29%), Calcium (11%), Folate (7%). Pineapple provides about 2gm fiber, Vitamin C (131% RDI), manganese (76%), Vitamin B6 (9%), copper (9%), Vitamin B1 (9%), folate (7%), potassium (5%), magnesium (5%), Vitamin B3 (4%),  Vitamin B5 (4%). Pineapple also contains multiple antioxidants (flavonoids and phenolic acids) which reduce inflammation. 

• Greek yogurt with fruit and nuts 150 calories, 15 gm net carbs.

  • Ingredients: 2/3 cup 2% fat greek yogurt. 5 almonds, 1/2 cup of berries. 

  • Notes:

Fruit portions that are 15gm carb or less

• Blueberries, 3/4 cup. 60 calories, 14 gm carb.

• Blackberries, 1 cup. 60 calories, 10 gm carb.

• Raspberries, 1 cup. 60 calories, 15 gm carb.

• Strawberries,1 1/4 cup. 60 calories, 15 gm carb.

• Apple, small (2-3/4 inch diameter). 60 calories, 15 gm carb.

• Pear, ½ large. 60 calories, 15 gm carb.

• Grapes, 3 oz (about 17 grapes). 60 calories, 15 gm carb.

• Apricots, 1 cup. 80 calories, 16 gm carb.

• Plums, small (5 ounce). 60 calories, 15 gm carb.     

• Banana, ½ medium. 50 calories, 13 gm carb.

• Cherries, 12. 60 calories, 15 gm carb.

• Cantaloupe, 1 cup diced. 60 calories, 15 gm carb.

• Honeydew, 1 cup diced. 60 calories, 15 gm carb.

• Papaya, 1 cup diced. 60 calories, 15 gm carb.

• Pineapple, 3/4 cup cubed. 60 calories, 15 gm carb.

• Dates, 3 each. 60 calories, 15 gm carb.

• Figs, 2 medium. 60 calories, 15 gm carb.

• Kiwi, 1 each. 40 calories, 9 gm carb.

• Nectarine, 1 small. 60 calories, 15 gm carb.

• Tangerine, 1 small. 60 calories, 15 gm carb.

• Orange, 1 small. 60 calories, 15 gm carb.

• Grapefruit, ½ large. 60 calories, 15 gm carb.