10 Amazing Benefits of Fruit Salad: Check Nutritional Value

Check Nutritional Value
Blogs Oct 30
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In this era of fitness and health, how can we not talk about a fruit-based diet plan? Talking about a healthy lifestyle, do you know the nutritional value of fruit salad? If you are curious, then this is the perfect place to find answers. Here, we will discuss the exotic benefits of fruit salad. 

To begin with, let’s say, fruits are the treasure chest of vitamins and antioxidants. Eating raw fruits or taking them with dressing might be the first step toward a path to a healthy body. Kids are attracted to the sweetness and color of the fruits, and in the meantime latter also provide them with nourishment and digestive fibers. 

10 Reasons to Eat Fruit Salad Everyday

One of the major benefits of fruit salad is that you get healthy without depriving your tastebuds of the relish. Eating a raw fruit alone can be a boring task. Moreover, some fruits have extreme tastes, like a lemon while others do not have exotic flavors like papaya or banana. When combined with delicious ones like mango, berries, and oranges, all these fruits are granted a chance as a fruit salad. 

1. Improves Digestion

Eating fruits like apples, bananas, and oranges are rich in fiber content. These fibrous fruits when mixed up as a salad make the best combination to deal with gut problems. Sufferers of bloating, constipation, and diarrhea are relieved by eating fruits. Benefits of fruit salad kiwi include providing 20% of the daily requirement fiber. Meanwhile, bananas have antacids to protect the stomach from ulcer build-ups. 

Fruits for the purpose:

Apple, Banana, Mango, Kiwi, Papaya, Watermelon, Peaches and Avocado

2. Cares Skin

Antioxidants and vitamins in fruit are the game changers for skin problems. Vitamin C in oranges is excellent for skin opening. Collagen helps to reduce fine lines by making the skin firmer. Watermelon makes the skin radiant with the help of lycopene, anti-oxidants, and vitamin C. The Exfoliating and rejuvenation properties of mango make it stand out as another skin care specialist fruit. 

Fruits of the Purpose:

Mango, Orange, Watermelon, Papaya, and Pineapple

3. Boost Immunity

Kiwi is known for the presence of Folate, Potassium Vitamin K, and Vitamin C for the better functioning of the body. Papain in papaya has anti-inflammatory properties, adding to the benefits of fruit salad. While a little average-sized papaya provides 100% of the vitamin content according to daily requirements. One must know that vitamin-C-rich fruits are known for their contribution to WBC production. 

Fruits for the purpose:

Kiwi, Orange, Papaya, Watermelon, Apple, avocado, Pineapple, and Grapes.

4. Helps Lose Weight

Want to get rid of the extra belly fat? Eat grapefruit. We know that these citrus fruits are extremely sour. So the best way is to make a salad by mixing it with other fruits and sauces to balance out the flavor. Low-calorie fruits filled with fibrous components can be a great help in your weight loss journey. Stone fruits like mango, plum, and apricot are also allies. 

Fruits for the purpose:

Grapefruit, Orange, Mango, Plum, Apricot, Cherries, Peaches, and Passion fruit.

5. Maintains Blood Pressure

Berries have anthocyanins which reduce the blood flow restricting molecules by increasing the Nitric acid level in the blood. Even citrus fruits like oranges and lemons are well known for maintaining BP. According to studies, people who eat fruits daily have better blood pressure levels compared to those who do not. Yet, those who are already diagnosed should consult their doctor to earn the benefits of fruit salad. 

Fruits for the purpose:

Blueberries, Grapes, Bananas, Watermelon, Kiwi, Oranges, Strawberries, and other citrus fruits.
Benefits of Fruit Salad

6. Betters Heart Health

Fibrous fruits such as guava, apple, orange, and sweet lime are a deal breaker for heart patients. Avocado on the other hand is a shield that can prevent coronary illness at the rate of 21% when taken once a week. Grapefruit and green apple salad lowers blood sugar and cholesterol to noticeable levels.  Betterment of the heart’s heath is one of the major benefits of fruit salad. 

Fruits for the purpose:

Avocado, Guava, Apple, Orange, Sweet lime, Berries, Watermelon, and Pomegranate.

7. Hydrates Skin & Internal Organs

A perfect watermelon, strawberry, and muskmelon salad can do wonders in a hot summer wave. Put some kiwi and berries, then garnish with coriander, and the perfect snack is ready to serve. These fruits provide nourishment to the body as 90% of their total weight is water. The benefits of fruit salad are not only hydration but also the supply of necessary minerals and vitamins. 

Fruits for the purpose:

Watermelon, Strawberry, Muskmelon, Kiwi, Orange, Pineapple, Grapes and Apple.

8. Increases Energy

Instant energization is one of the common benefits of fruit salad. Bananas are filled with carbohydrates, the main source of energy in the body. Meanwhile, Apples Strawberry and Pineapples are also energy-filled fruits that increase fruit salad nutrition. Gym freaks often get bored of eating a raw banana as a pre-workout, so why not try a salad with added flavors?

Fruits for the purpose:

Apple, Banana, Strawberry, Peach, Pineapple, Mango, Avocado, and Berries.

9. Keeps Mental Health in Check!

Pineapple is loaded with tryptophan which helps out the secretion of serotonin hormone. It helps with mood, sleep, sexual desire, and in turn mental health. Meanwhile, berries, like strawberries, raspberries, blueberries, etc., contain antioxidants that thwart and cure depression. Now, that you know these fruit salad facts and if you have stress and anxiety try it out once. 

Fruits for the Purpose:

Pineapple, Strawberry, Apple, Banana, Kiwi, Grapefruit, and Citrus Fruits

10. Supplies Daily Nutrition

Apart from all these benefits of fruit salad we must consider that our body needs these fruits for its normal functioning. These fruits contain vitamins, minerals, and biotic components that are necessary for our internal organs, skin, and hair. Dried fruits and berries are essential to fill out the needed iron and potassium for the basic function of our body.

Fruits for the purpose:

All fruits and dried fruits.

Fruit Salad Nutrition

The nutritional value of fruit salad depends on the type and quantity of fruit. Each fruit has its nutrition and taste, apart from the numerous benefits of fruit salad. Depending on what flavors and benefits you want to earn from the fruit salad, you can buy or prepare your dish. We have dropped down the fruit salad nutrition facts for some fruits below. Check out which fruit is the most suitable and nutritious as per your requirements.

1. Banana 

A medium-sized banana provides 89 calories of energy to the human body. It is filled with essential nutrients like vitamin B-6, fiber, flavonoids, and resistant starch. Just a single banana supplies 10% of the total fiber required for a day. It is also good for the heart and digestive system. The table below shows the banana fruit salad nutrition.

Carbohydrates22.8 grams
Sugar12.2 grams
Fiber2.6 grams
Potassium440 milligrams
Fats0.3 grams

2. Orange

The presence of antioxidants in oranges acts as an anti-aging factor for those who add oranges to their Fruit salad. It reduces belly fat and protects against chronic illness by boosting immunity. Orange is good for the blood as it supports iron absorption in the body. The benefits of fruit salad with oranges are that they help maintain blood pressure and keep cholesterol levels in check. 

Protein1.3 grams
Carbohydrates14.8 grams
Sugar12 grams
Fibers2.8 grams
Fat0.2 grams
Vitamin C92 % of the daily requirement
Folate9% of the daily requirement
Calcium5% of the daily requirement
Potassium5% of the daily requirement
Water86% of the total weight

3. Apple

A single medium-sized apple day can provide 104 calories of energy to keep the doctors away. Rich in polyphenols and soluble fiber, apples lower the blood pressure and save us from chronic heart diseases. The presence of antioxidants in apple help asthmatic patients with breathing difficulties. Its anti-cancer properties add another to the list of benefits of fruit salad. 

Carbohydrates28 grams
Fibre5 grams
Vitamin C10% of the daily requirement
Copper6% of the daily requirement
Potassium5% of the daily requirement
Vitamin K4% of the daily requirement

4. Kiwi

It improves gut health, improves sleep quality, lowers blood pressure, and reduces the risk of heart stroke. The benefits of fruit salad with kiwi include preventing hair loss and weight loss. Moreover, females dealing with menstrual cramps should eat Kiwi to get rid of the discomfort. Kiwi has more than 400 different varieties which increase the nutritional value of fruit salad.

Protein1 gram
Carbohydrates14 grams
Fibre3 grams
Fat0.44 grams
Vitamin C83% of DR
Vitamin E9% of DR
Vitamin K34% of DR
Folate7% of DR
Copper15% of DR
Potassium4% of DR
Magnesium4% of DR

5. Papaya

There are several antioxidants, vitamins, and minerals in papaya which are useful for us. The benefits of eating papaya range from skincare to hair care. It has anti-aging, hair rejuvenation, and anti-bacterial properties. Papaya is well known for its ability to protect from cardiovascular health-related issues. One of the many benefits of fruit salad is that papaya fights inflammation like a pro. 

Proteins2.5 grams
Carbohydrates16 grams
Fibers2.5 grams
Sugars11 grams
Sodium11.6 milligrams
Vitamin A68.2 micrograms
Vitamin C88.3 milligrams
Folate53.7 micrograms
Beta Carotene397.3 micrograms
Lycopene2650.6 micrograms

6. Mango

This native Indian and South Asian fruit is eaten in many ways and has loads of nutritional value. Mango is full of plant compounds that act as antioxidants and protect from free radicals. This prevents us from illness and also contributes to mental health. Mango is also known for improving heart health. King of all fruits adds more to the benefits of fruit salad. 

Protein1.4 grams
Carbohydrates24.7 grams
Fat0.6 grams
Fibers2.6 grams
Sugar22.5 grams
Vitamin C67% of the Daily Value
Copper20% of the DV
Folate18% of the DV
Vitamin B612% of the DV
Vitamin A10% of the DV
Vitamin E10% of the DV
Vitamin K6% of the DV
Niacin7% of the DV
Potassium6% of the DV
Riboflavin5% of the DV
Magnesium4% of the DV
Thiamine4% of the DV

7. Grapes

One cup or 151 grams of grapes contributes 104 kilocalories of energy to the nutritional value of fruit salad. Grapes keep us hydrated and promote better sleep quality. It adds to the list of many immunity-boosting fruits. Grapes are good for bones and heart both. It protects the eyes from harmful blue light by promoting macular pigment in the retina. Prepare a green fruit salad with grapes, kiwi, and melons ASAP.

Proteins1.09 grams
Carbohydrates27.33 grams
Fats0.24 grams
Fibers1.4 grams
Calcium15 milligrams
Magnesium11 milligram
Phosphorus30 milligrams
Sodium3 milligrams
Zinc0.11 milligrams
Vitamin C4.8 milligrams
Vitamin K4.8 milligrams
Folate3 micrograms
Amazing benefits of fruit salad

8. Pomegranate

Known best for its contribution to the RBC level in the blood, pomegranate yields 234 calories per 100 grams. It has anti-oxidants like ellagittanis to protect us against inflammation. Pomegranate properties of keeping diabetes in check and taking care of the heart are some of the many benefits of fruit salad. Pomegranate makes a great salad when combined with apples and berries.

Protein4.7 grams
Carbohydrates52 grams
Fats3.3 grams
Fibers11.3 grams
Vitamin C32% of the Daily Value
Folate27% of the Dv
Magnesium8% of the DV
Phosphorus8% of the DV
Potassium13% of the DV
NOTE: Did you know that Pomegranate was derived from the Latin phrase Pomum Grantum which means Apple of many seeds?

9. Water Melon

What’s better than a watermelon fruit salad to replenish from a hot summer day? Per 100 grams of watermelon carries 30 calories. A watermelon-based salad tastes awesome with strawberries and pineapples. It has skincare and hydrating properties. People wanting to reduce weight should try watermelon salad. The nutritional value of fruit salad is provided below in the table.

Carbohydrates8 gram
Fats0.2 grams
Potassium112 milligrams
Vitamin C13% of DV
Iron1% of DV
Magnesium2% of DV

10. Strawberries

Known for easing arthritis problems, strawberries are full of vitamin C. They are known to be helpful in cardiovascular and cancer diseases. Strawberries are low on calories, and 100 grams will yield 32 calories. Adding strawberries can increase the nutritional value and benefits of fruit salad. Strawberry fruit salad is often served with yogurt.

Protein0.7 grams
Carbohydrates7.7 grams
Fibers2 grams 
Sugar4.9 grams
Fat0.3 grams
Water91% of the total weight

Five Fruit Salad Facts

We all know the benefits of fruit salad for health and what a delight it is to our tastebuds. Yet, before preparing the appetizing dish, here are the top five fruit salad facts that you have never heard of before. 

  1. Fruit salad is also known as a fruit cocktail or fruit cup. 
  2. It can be eaten as an appetizer, a dessert, a snack, or as a main course. 
  3. There is a popular party game by the name of fruit salad. 
  4. Exposing freshly cut fruits to the air for a long time results in the loss of nutrients.
  5. Try not to peel out the edible fruit peels like apples. It is good for health.

Common Fruit Salad Recipes

Fruit salads are available in the supermarket these days, but if you want to try them at home from scratch, keep reading. We have shared some of the best and easiest salad recipes you can try out from the easily available fruits. 

1. Watermelon Fruit Salad

Benefits of fruit salad with watermelon and strawberries are hydration, nourishment, and blood sugar maintenance. This dish can be taken as an appetizer or a snack. It helps in weight loss and is a perfect pastime munch.  

Chopped Cubes of Watermelons5 cups
Strawberries1.5 cups
Blueberries1 cup
Blackberries1 cup
Pitted and Halved Cherries1 cup
Freshly Chopped Mint¼ cup
Lemon Zest1 teaspoon
Lemon JuiceOf two lemons
Honey¼ cup
  1. Fill the bowl with all the fruits in a bowl.
  2. Use a whisker to blend the lemon and honey in the other utensil. 
  3. Pour it over the fruits.
  4. Use plastic wrap to cover the bowl and refrigerate it. 
  5. Serve cold. 

2. Green Fruit Salad

Grapes have immunity-boosting properties and when combined with kiwi and yogurt dressing it can be a scrumptious delight. It is even good for your cardiovascular health. So, try this mouth-watering fruit salad.

Grapes1 cup
Peeled, sliced kiwi1 cup
Chopped fresh mint2 tablespoons
Low Fat-Yogurt1.5 cups
Lime zest1 tablespoon
Lime juice1 tablespoon
Sugar4 teaspoons
  1. Fill low-fat yogurt, lime zest, lime juice, and sugar in a bowl.
  2. Mix them well together
  3. Take another larger bowl to mix the fruits. 
  4. Add the nicely blended yogurt dressing to the fruits and serve cold.

3. Creamy Fruit Salad

If you have a sweet tooth and love cream-filled platter. This healthy fruit salad will be good to go for you. This is a mixed fruit salad with a variety of ingredients like mayo, cheese, and even pineapple chunks.

Apple4 chopped
Grapes1 cup
Pineapple chunks1 cup
Oranges8 ounces
Soft cream cheese11 ounces
Greek Yogurt¼ cup
Mayonnaise¼ cup
Sugar¼ cup
  1. Prepare the creamy dressing by beating the cheese, mayo, and yogurt in a small bowl.
  2. Beat it until it is thoroughly smooth and check for any lumps in it. 
  3. Add apples, grapes, and pineapples to the dressing and mix well.
  4. Add oranges at last and serve the dish cold. 

4. Berry Fruit Salad

Berry lovers try out this fruit salad with lots of honey and lime juice dressing. Maintain your blood sugar level while munching this delight. Get the ingredients and in 5 minutes Bon-apetit!

Strawberries2 cups
Blueberries1 cup
Blackberries1 cup
Raspberries1 cup
Lime Juice3 tablespoons
Honey¼ cup
Poppy Seeds2 tablespoons
Fresh Mint LeavesAs per requirement
  1. Fill a small bowl with lime juice, honey, and seeds. 
  2. Mix them well together.
  3. Put the berries one by one. 
  4. Stir to combine the dressing consistently. 
  5. Garnish with mint leaves and serve cold.


Now, you know that there are so many benefits of fruit salad. Eating fruits can be so much fun and colorful when mingled with a little bit of sauce, nuts, and garnishing. We discussed the nutritional value of fruit salad for you to add it to your diet plan. Now, you have learned about the interesting fruit salad facts to understand its importance. So, when you feel like you don’t like the taste or texture of a particular fruit, you can make a salad out of it. If 1 bowl fruit salad calories are 100, then imagine gaining those calories in such a delicious way. 


What are the fruit salad benefits for the skin?

Fruit salad makes skin glow, activates collagen, and fights acne.

What is the nutritional value of fruit salad?

There is about 100 calories in a bowl of fruit salad.

Can I eat fruit salad every day?

Yes. You can eat it every day as a perfectly healthy meal.

Can I eat fruit salad before bed?

No. It is not recommended to eat high-sugar fruit before bed. Mildly low-sugar fruits can be digested though. 

Can I eat fruit salad before bed?

No. It is not recommended to eat high-sugar fruit before bed. Mildly low-sugar fruits can be digested though.

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