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Portions and preparation · USDA nutrition

Fruit salad calories per cup: 84–464 across all 12 named USDA examples

Across all 12 named USDA examples, a cup contains 84–464 calories. Their listed weights span 150–188 g, so each calorie value is calculated from that example's own gram weight and published calories per 100 g.

Portion calculator

Estimate your portion

Choose a source measure or enter the weight you ate.

Preparation and portion

Named measures come from this exact source record.

Estimated for 86 g

216calories

Fruit salad, excluding citrus fruits, with marshmallows

Protein
1.5 g
Carbs
15 g
Fat
16.8 g

These values scale the selected reference food by weight. Ingredients, preparation, and portion size can change your meal’s estimate.

FoodData Central Survey Foods (FNDDS) · FDC 2709299 Full nutrition profile →

Compare all 12 food records, nutrition tables and USDA sources

The 12 exact records in this guide report 42–232 calories in the records' own listed source servings and 56–251 calories per 100 grams. Those are observations from named database records—not a universal range or an estimate of an unseen plate.

Match my meal

Start with the description closest to what you ate

For Fruit salad, begin by separating “Fruit salad, excluding citrus fruits, with marshmallows” from “Fruit salad, including citrus fruits, with salad dressing or mayonnaise.” Choosing a card filters this source set; it does not infer the portion or fill in ingredients the chosen description does not name.

Showing the first 6 of 12 linked records.

Equal-weight view

How fruit salad records compare at 100 grams

Five rank landmarks are shown from all 12 cited records: minimum, 25th-ranked, median-ranked, 75th-ranked, and maximum. Weight is held at 100 grams; source-serving weights are listed in the table.

  1. Minimum: Fruit salad, fresh or raw, including citrus fruits, no dressing 56 kcal
    56 kcal
  2. 25th-ranked landmark: Fruit salad, including citrus fruits, with pudding 133 kcal
    133 kcal
  3. Median-ranked landmark: Fruit salad, excluding citrus fruits, with nondairy whipped topping 153 kcal
    153 kcal
  4. 75th-ranked landmark: Fruit salad, including citrus fruits, with salad dressing or mayonnaise 240 kcal
    240 kcal
  5. Maximum: Fruit salad, excluding citrus fruits, with marshmallows 251 kcal
    251 kcal

Shared basis: 100 g · kilocalories

What this page compares

Named source records, not one universal meal

This guide keeps 12 named USDA records in view: 12 direct matches. All sit within “Other fruits and fruit salads.” The exact descriptions remain the unit of comparison; the familiar heading is only the doorway into the evidence.

Why these records appear together: The deterministic grouping rule “normalized first description segment” placed these 12 records together under the exact grouping key “fruit salad.” That rule determines membership before any nutrition result is read.

For Fruit salad, this page can compare 12 named records from FDC 2709299 through FDC 2709302. It cannot observe which preparation was eaten, recover unnamed additions, or supply the eaten grams.

Read the shared calculation, provenance, and uncertainty method →

Editor’s decision brief

The three facts to carry into the table

Carry the denominator, exact identity, and strongest observed contrast into every number below.

Portion

75–94 g before composition

The largest source amount is 1.3× the smallest. Read per-serving calorie differences with that mass gap in view.

Composition

195 kcal separates the fixed-weight endpoints

The lower endpoint is “fresh or raw, including citrus fruits, no dressing”; the higher is “excluding citrus fruits, with marshmallows.” This isolates density, not ingredient causation.

Discriminator

124 mg sodium gap per 100 g

Of protein, fiber, and sodium, the strongest normalized contrast is between “excluding citrus fruits, with nondairy whipped topping” (3 mg) and “excluding citrus fruits, with salad dressing or mayonnaise” (127 mg).

Observed source examples

Three landmarks inside this source set—not universal endpoints

The cards are ordered by calories in each record's listed serving. Serving weights differ, so use per-100-gram values to compare composition. These selected records do not define a calorie range for every fruit salad.

Important: “Lower” begins with Fruit salad, fresh or raw, including citrus fruits, no dressing; “higher” ends with Fruit salad, excluding citrus fruits, with salad dressing or mayonnaise, using each record’s own source amount. Those labels order this selected set only—they are not endpoints for every fruit salad meal.

Full comparison

Compare every selected FNDDS record

For Fruit salad, serving columns preserve each record’s own listed amount, while calories per 100 g hold weight constant. A dash means the cited record does not supply that field; it does not mean the nutrient is absent.

On smaller screens, focus the table and scroll horizontally to read every column.

USDA records selected for the Fruit salad nutrition guide
Exact source record Match Source amount Calories kcal / 100 g Protein Fiber Sodium USDA
Fruit salad, excluding citrus fruits, with marshmallows Direct name match 86 gUSDA reference amount 216 kcal 251 1.5 g 1.2 g 107 mg FDC 2709299 ↗
Fruit salad, excluding citrus fruits, with nondairy whipped topping Direct name match 88 gUSDA reference amount 135 kcal 153 1.7 g 1.5 g 3 mg FDC 2709298 ↗
Fruit salad, excluding citrus fruits, with pudding Direct name match 91 gUSDA reference amount 125 kcal 137 1.7 g 1.3 g 36 mg FDC 2709301 ↗
Fruit salad, excluding citrus fruits, with salad dressing or mayonnaise Direct name match 94 gUSDA reference amount 232 kcal 247 1.7 g 1.4 g 119 mg FDC 2709296 ↗
Fruit salad, excluding citrus fruits, with whipped cream Direct name match 91 gUSDA reference amount 149 kcal 164 1.8 g 1.5 g 3 mg FDC 2709297 ↗
Fruit salad, fresh or raw, excluding citrus fruits, no dressing Direct name match 75 gUSDA reference amount 44 kcal 59 0.5 g 1.1 g 3 mg FDC 2709287 ↗
Fruit salad, fresh or raw, including citrus fruits, no dressing Direct name match 75 gUSDA reference amount 42 kcal 56 0.5 g 1.3 g 3 mg FDC 2709288 ↗
Fruit salad, including citrus fruit, with whipped cream Direct name match 91 gUSDA reference amount 144 kcal 158 1.9 g 1.8 g 3 mg FDC 2709303 ↗
Fruit salad, including citrus fruits, with marshmallows Direct name match 86 gUSDA reference amount 210 kcal 244 1.6 g 1.5 g 105 mg FDC 2709305 ↗
Fruit salad, including citrus fruits, with nondairy whipped topping Direct name match 88 gUSDA reference amount 130 kcal 148 1.8 g 1.8 g 3 mg FDC 2709304 ↗
Fruit salad, including citrus fruits, with pudding Direct name match 91 gUSDA reference amount 121 kcal 133 1.8 g 1.6 g 35 mg FDC 2709300 ↗
Fruit salad, including citrus fruits, with salad dressing or mayonnaise Direct name match 94 gUSDA reference amount 226 kcal 240 1.8 g 1.7 g 117 mg FDC 2709302 ↗

Portion analysis

Serving total and calorie density answer different questions

The listed source amounts run from 75 to 94 grams—a 19-gram gap before composition enters the comparison. Their own source servings run from 42 calories for “fresh or raw, including citrus fruits, no dressing” to 232 for “excluding citrus fruits, with salad dressing or mayonnaise.” At a fixed 100 grams, “fresh or raw, including citrus fruits, no dressing” is 56 calories and “excluding citrus fruits, with marshmallows” is 251—a fixed-weight separation of 195 calories. For Fruit salad, the serving view answers “how much is in the database portion?”; the 100-gram view answers “how concentrated is the matched record?” Neither reveals how many grams were actually eaten.

The scaling rule: multiply a per-100-gram value by eaten grams ÷ 100. The arithmetic is exact; the result is only as defensible as the record match and portion estimate.

Preparation analysis

The long description carries the evidence

The published descriptions distinguish forms such as “excluding citrus fruits, with marshmallows”, “excluding citrus fruits, with salad dressing or mayonnaise”, “fresh or raw, including citrus fruits, no dressing”, “including citrus fruits, with marshmallows”, and “including citrus fruits, with salad dressing or mayonnaise”. Across the source formulations, the shared backbone includes apples, raw, with skin (includes foods for usda's food distribution program), bananas, ripe and slightly ripe, raw, and grapes, raw; differentiating rows include nuts, walnuts, english, halves, raw, oranges, raw, all commercial varieties, pineapple, raw, and salad dressing, mayonnaise, regular. On this Fruit salad page, those rows make the records inspectable, but they are not a controlled experiment: they cannot tell us that one named input, by itself, caused a nutrient difference.

Database precision is not meal certainty. Retain the exact description beside the number so later corrections remain possible.

What changes the comparison

Four drivers worth checking before choosing a record

The family label “Fruit salad” cannot resolve the differences between Fruit salad, excluding citrus fruits, with marshmallows and Fruit salad, including citrus fruits, with salad dressing or mayonnaise. The four checks below identify the record wording, source weight, and formulation evidence that can.

  1. 01

    Source weight before serving calories

    The source amounts span 75–94 grams. Compare per 100 grams before reading a serving-calorie gap as a composition gap.

  2. 02

    The words that split the family

    Representative record-level distinctions include “excluding citrus fruits, with marshmallows”, “excluding citrus fruits, with salad dressing or mayonnaise”, “fresh or raw, including citrus fruits, no dressing”, “including citrus fruits, with marshmallows”, and “including citrus fruits, with salad dressing or mayonnaise”. Those phrases are evidence for choosing a record, not decorative subtitle text.

  3. 03

    Formulation evidence, with limits

    Shared source rows include apples, raw, with skin (includes foods for usda's food distribution program) and bananas, ripe and slightly ripe, raw; rows that vary across the set include nuts, walnuts, english, halves, raw, oranges, raw, all commercial varieties, and pineapple, raw. Presence is inspectable evidence, not proof of nutrient causation.

  4. 04

    The unresolved plate

    Even “Fruit salad, excluding citrus fruits, with marshmallows” leaves the eaten grams and unnamed oils, sauces, toppings, substitutions, or leftovers unresolved. Preserve those Fruit salad unknowns for correction instead of converting them into false precision.

Record matching

Match identity first; scale quantity second

Read the source name as a sequence of decisions. First confirm that fruit salad is the right meal family. Then resolve the phrases that actually separate this set—“excluding citrus fruits, with marshmallows”, “excluding citrus fruits, with whipped cream”, “including citrus fruit, with whipped cream”, and “including citrus fruits, with salad dressing or mayonnaise”—before comparing gram weight. If a package, menu, or known recipe provides a closer first-party description, prefer it and keep this USDA record as a transparent fallback.

A practical matching checklist

  1. Read the complete Fruit salad source description, including preparation and additions.
  2. Compare the listed source weight with the amount actually eaten.
  3. Prefer a current package or restaurant source when a specific branded item is known.
  4. Record toppings, sauces, cooking fat, sides, and substitutions that the selected description does not name.

Decision support from the exact records on this page

Turn source data into a better next decision

These conclusions and reading paths are computed from 12 exact records behind Fruit salad source-record guide. Links are chosen by record identity, controlled contrast, formulation input, nutrient spread, or serving context—not by loose keyword similarity.

Equal-weight result

Fruit salad, excluding citrus fruits, with salad dressing or mayonnaise is higher in total fat per 100 g

Fruit salad, excluding citrus fruits, with salad dressing or mayonnaise reports 20.7 g versus 0.2 g for Fruit salad, fresh or raw, including citrus fruits, no dressing: a 20.5 g difference when both are normalized to 100 g.

Inspect the underlying evidence

The denominator changes the answer

Fruit salad, excluding citrus fruits, with marshmallows is denser; Fruit salad, excluding citrus fruits, with salad dressing or mayonnaise is higher in its source amount

Fruit salad, excluding citrus fruits, with marshmallows reports 251 kcal per 100 g and 216 kcal in USDA source amount (86 g). Fruit salad, excluding citrus fruits, with salad dressing or mayonnaise reports a lower 247 kcal per 100 g but a higher 232 kcal in USDA source amount (94 g).

Choose the record before reading the number

Fruit salad, excluding citrus fruits, with salad dressing or mayonnaise and Fruit salad, fresh or raw, excluding citrus fruits, no dressing are not interchangeable

The page keeps both records at the same 100 g denominator and makes Preparation wording (No matching controlled term in the source name versus raw) the explicit record-description contrast. It does not show that the wording difference caused a nutrient difference. Pick the description that matches the food in front of you rather than averaging away the distinction.

Inspect the underlying evidence

Contextual knowledge graph

Follow the relationship that matches your question

For Fruit salad source-record guide, each path states why the destination belongs here, so you can distinguish a true evidentiary connection from a merely similar label.

Compare two records on this page Fruit salad, excluding citrus fruits, with salad dressing or mayonnaise vs Fruit salad, fresh or raw, excluding citrus fruits, no dressing

Both records appear in this page’s evidence set. The explicit record-description contrast is Preparation wording: No matching controlled term in the source name versus raw; it is a selection cue, not evidence of cause.

Follow this evidence path Compare two records on this page Fruit salad, fresh or raw, including citrus fruits, no dressing vs Fruit salad, including citrus fruits, with salad dressing or mayonnaise

Both records appear in this page’s evidence set. The explicit record-description contrast is Preparation wording: raw versus No matching controlled term in the source name; it is a selection cue, not evidence of cause.

Follow this evidence path 12 context records in this source topic Other fruits and fruit salads

Fruit salad, excluding citrus fruits, with marshmallows and Fruit salad, excluding citrus fruits, with nondairy whipped topping belong to this USDA source-category collection. Its displayed ranges and complete exact-record catalog provide the peer set for a manual comparison; the destination does not preselect this page’s record.

Follow this evidence path A formulation detail that separates records Nuts, walnuts, English, halves, raw

USDA input 12155 appears in 10 of 12 context records; its summed listed input weight spans 30–30 g across those source formulations. These are source-formulation input weights, not plated or serving weights. Follow the code to inspect every represented occurrence.

Follow this evidence path A formulation detail that separates records Oranges, raw, all commercial varieties

USDA input 9200 appears in 6 of 12 context records; its summed listed input weight spans 90–90 g across those source formulations. These are source-formulation input weights, not plated or serving weights. Follow the code to inspect every represented occurrence.

Follow this evidence path Put the observed spread in corpus context Sodium: density and serving context

In this page’s records, sodium runs from 3 mg in Fruit salad, excluding citrus fruits, with nondairy whipped topping to 127 mg in Fruit salad, excluding citrus fruits, with salad dressing or mayonnaise, all per 100 g.

Follow this evidence path Put the observed spread in corpus context Calories: density and serving context

In this page’s records, calories runs from 56 kcal in Fruit salad, fresh or raw, including citrus fruits, no dressing to 251 kcal in Fruit salad, excluding citrus fruits, with marshmallows, all per 100 g.

Follow this evidence path