Fruit salad is a dish consisting of various kinds of fruit, sometimes served in a liquid, either juices or syrup. In different forms, fruit salad can be served as an appetizer or a side as a salad.
Whether as a vibrant accompaniment to a summer picnic or a revitalizing addition to a morning routine, fruit salad serves as a delicious gateway to embracing a lifestyle enriched with the goodness of nature’s finest offerings.
Best Fruits for Fruit Salad
1. Pineapple
The fruit is eaten fresh where available and in canned form worldwide. Pineapple is high in vitamin C, which helps your immune system and the body’s defense against germs and keeps you healthy. It also has Vitamins A, B6, E, and K. Calcium. Pineapple and its compounds are linked to several health benefits, including improvements in digestion, immunity, and recovery from surgery.
Pineapple is a good companion for tropical fruits such as mango, banana or passion fruit but also for oranges or grapefruit for fruit salad, sprinkle sugar on it to make it sweet. If we have a look at more in land fruits then apple, pear and peach share these tropical-fruity notes with pineapple in salad. Cut Pineapple needs to be refrigerated immediately.
Once you’ve cut your pineapple into the desired shape for fruit salad, place the cut pieces into a plastic bag or airtight food storage container. The pineapple pieces will be best if eaten within four days but can last for up to a week.
Pineapples are low in calories (kcal) but highly nutritious. Just 1 cup (165 grams) of pineapple chunks contains the following nutrients:
- Calories: 82.5 kcal
- Fat: 0.198 grams (g)
- Protein: 0.891 g
- Carbs: 21.6 g
- Fiber: 2.31 g
2. Strawberries
Use strawberries in easy yogurt for fruit salad. The yogurt makes it rich and creamy and adds a delicious flavor.
Strawberries are rich in nutrients, including vitamin C, fiber, potassium, and antioxidants, that promote a range of wellness benefits. Mix strawberries, blueberries, blackberries, and raspberries together in a bowl. Sprinkle with sugar.
To keep strawberries fresh, a quick dunk in a combination of acid and water keeps the fruit from turning brown without changing its flavor profile. In a large bowl, combine 1 cup of water with one teaspoon of lemon or lime juice (or 1/2 teaspoon of white vinegar).
Dip the cut fruit into the water until it’s completely coated before removing it to a mixing bowl. This method works especially well for fruit salads.
Strawberries are cut straight down through the middle of the strawberry lengthwise using a paring knife for fruit salad. Sprinkle some granulated sugar on them to make them sweet.
The nutrients in 3.5 ounces (100 grams) of raw strawberries are:
- Calories: 32
- Water: 91%
- Protein: 0.7 grams
- Carbs: 7.7 grams
- Sugar: 4.9 grams
- Fiber: 2 grams
- Fat: 0.3 grams
3. Kiwi
A quick Kiwi apple smoothie is great for breakfast or as a healthy snack. The natural banana flavor complements kiwi’s tartness with its tropical sweetness, creating a harmonious blend that is popular in smoothies and fruit salads.
Kiwifruit are exceptionally high in vitamin C and contain an array of other nutrients, notably nutritionally relevant levels of dietary fibre, potassium, vitamin E and folate, as well as various bioactive components, including a wide range of antioxidants, phytonutrients and enzymes, that act to provide functional and metabolic benefits.
The most common way to cut a kiwi is to slice down the length of the kiwi to turn the fruit into coin-shaped pieces or Slice the kiwi vertically in half and then into wedges.
Store unripe and ripened kiwifruit at 32–35 degrees Fahrenheit. To ripen, hold fruit at room temperature in a loosely closed paper bag for two to three days and avoid unusual heat and direct sunlight. Once kiwifruit is ripe and yields to the touch, it should be refrigerated until ready for use.
Coating kiwi with an acidic juice such as lemon, orange, or pineapple juice to prevent it from turning brown when cut for fruit salad. Leftover kiwi will only last about 3 days.
Because actinidain in kiwi also breaks down milk proteins, kiwi should not be mixed with dairy products for cooking or baking.
One medium-sized kiwi (75g):
- Calories: 42
- Fat: 0.4g
- Sodium: 3.8mg
- Carbohydrates: 10.1g
- Fiber: 2.1g
4. Grapes
Grape salad is a delicious savory salad with a pop of sweetness with the help of grapes, bananas, and cream. Grapes also contain vitamin C, beta carotene, lutein, and ellagic acid, which are also powerful antioxidants. Grapes are a rich source of copper and vitamin K. Copper is an essential mineral involved in energy production, while vitamin K is vital for blood clotting and healthy bones.
Keep the grapes as dry as possible until you plan to eat them, as any excess moisture will speed up the decaying process and cause the fruit to rot more quickly. Keeping grapes in their original packaging and storing them in the crisper keeps them mostly fresh for a couple of weeks.
When you’re ready to eat, simply place the grapes in a colander and rinse them thoroughly under cool, running water. Cut that big bunch of grapes down into small, single-serving clusters for serving in fruit salad.
One cup of grapes (92g) provides:
- Calories: 62
- Fat: 0.3g
- Sodium: 2mg
- Carbohydrates: 16g
- Fiber: 1g
5. Clementines
These tiny fruits are bright orange, easy to peel, sweeter than most other citrus fruits, and typically seedless. Clementines are not particularly juicy; it would take a lot of them to yield a significant amount of juice, so they are best used as whole segments in fruit salad. Along with vitamin C, these fruits contain a number of other citrus antioxidants; this powerful antioxidant promotes healthy cell growth and sugar metabolism.
To keep clementines fresh, simply store them in the refrigerator. The cooler temperature will keep them juicy and fresh for two to three weeks.
Add a small amount of honey or sugar for extra preservation of fruit salad, and store everything in an airtight container in the refrigerator.
One clementine (74 grams) pack:
- Calories: 35
- Protein: 1 gram
- Fat: 0 grams
- Carbs: 9 grams
- Fiber: 1 gram
6. Blueberries
Berries are some of the healthiest foods you can eat. Washing berries in a mixture of white vinegar and water can make your berries last longer in the fridge.
They’re low in calories and high in fiber, vitamin C, and antioxidants. Many berries have been associated with being beneficial for heart health. These include lowering blood pressure and cholesterol while reducing oxidative stress.
The Easy Mixed Berry Fruit salad recipe is made of fresh berries tossed in a quick and easy honey poppyseed dressing.
Here are the carb and fiber counts for 3.5 ounces (100 grams) of berries :
- Raspberries: 11.9 grams of carbs, 6.5 of which are fiber
- Blackberries: 10.2 grams of carbs, 5.3 of which are fiber
- Strawberries: 7.7 grams of carbs, 2.0 of which are fiber
- Blueberries: 14.5 grams of carbs, 2.4 of which are fiber
7. Mangoes
Mangoes are also rich in vitamin C, which is important for forming blood vessels and healthy collagen, as well as helping you heal.
Mango fruit salad with berries is just one favorite, and it’s perfect. Sharp knife or a paring knife to slice down through the flesh, making sure not to cut through the skin for fruit salad.
- Quartered strawberries
- Fresh blueberries
- Diced mangos
- Fresh raspberries
- Fresh blackberries
- Honey
- Orange zest
- Orange juice
Toss everything and serve with meals.
One cup (165 grams) of fresh mango provides:
- Calories: 99
- Protein: 1.4 grams
- Carbs: 24.7 grams
- Fat: 0.6 grams
- Fiber: 2.6 grams
8. Peaches
Peaches are a very nutrient-dense and hydrating fruit. For freezing for up to one year, Mix the sugar and fruit fresh together. Gently toss the peaches until coated. Let sit for ten minutes to let the juices develop. Pack in quart freezer bags. Close to 90% of their weight is water in peaches, which is ideal for fruit salad.
Peaches hold a wealth of nutrients that are good for your eyes, providing vitamins A, C, and E, as well as lutein and zeaxanthin, copper, and zinc. The vitamin A in peaches is key to skin health, as it supports the constant process of replacing old skin cells with new, healthy cells.
Try mixing peaches with strawberries, or pair peaches with mangoes for a delicious tropical smoothie taste or fruit salad.
One medium-sized peach (5.4 ounces or 150 grams) provides approximately:
- Calories: 58
- Protein: 1 gram
- Fat: less than 1 gram
- Carbs: 14 grams
- Fiber: 2 grams
9. Apples
Apples are high in fiber, vitamin C, and various antioxidants. They are also very filling, considering their low-calorie count. Apples are good for the heart and boost brain health.
For salads, you’ll want a nice crunchy apple that doesn’t brown too quickly when sliced. To thinly slice apples for fruit salad, remove the stem and cut it in half from stem top to bottom.
Any type of citrus juice, lemon, lime, or orange juice will work here; pineapple juice will do the trick, too. These fruit juices contain citric acid, which slows the chemical reaction and prevents apples from browning.
Grape apple salad with yogurt dressing is fresh, fruity, and fun. It is a little bit like a Walldorf salad but is dressed with yogurt, honey, and cinnamon.
Here are the nutrition facts for one raw, unpeeled, medium-sized apple (182 grams):
- Calories: 94.6
- Water: 156 grams
- Protein: 0.43 grams
- Carbs: 25.1 grams
- Sugar: 18.9 grams
- Fiber: 4.37 grams
- Fat: 0.3 grams
Conclusion
In summary, fruit salads are beneficial for health because they provide a diverse range of essential nutrients, including vitamins, minerals, antioxidants, and dietary fiber. These nutrients help strengthen the immune system, improve digestion, promote heart health, and maintain optimal body functions.
Additionally, fruit salads are naturally low in calories, making them a smart choice for weight management. Their vibrant flavors and colors also encourage a more varied diet, ensuring you receive a broad spectrum of nutrients in each serving.
The best fruit salad recipe includes a variety of fresh fruits like fresh pineapple, mandarin oranges, and green grapes. When you make fruit salad, cut all the fruit into bite-sized pieces to ensure each bite is perfect. Adding lime zest and lemon juice enhances the fruit salad tastes, making it even more refreshing.
You can prepare your fresh fruit salad ahead of time and store any leftover fruit salad in the fridge. For a twist, try using frozen fruit or adding a touch of brown sugar or maple syrup. This easy fruit salad recipe is perfect for any occasion and is sure to be a hit!
