Strawberries blueberries and bananas

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 A fruit medley consisting of 1 pint each of strawberries, bananas, and blueberries, plus 1 tablespoon of added sugar, has the following approximate nutritional profile. These values use standard USDA-based data for raw fruits (pint sizes reflect typical “as purchased, yields” volumes for berries, around 12–14 oz or 340–400g for strawberries and ~11–12 oz or ~300–340g for blueberries). Banana “pint” is interpreted as a volume equivalent of roughly 2–2.5 cups of sliced bananas (common in medleys/salads), weighing about 300–375g total.0

Values are rounded for practicality and can vary slightly by exact fruit size, ripeness, and variety.

Total Estimated Nutrition (Whole Medley)

• Calories: ~650–750 kcal
• Total Carbohydrates: ~150–170g
• Sugars (natural + added): ~110–130g (added sugar contributes ~12–13g)
• Dietary Fiber: ~20–25g
• Protein: ~7–9g
• Total Fat: ~2–3g (very low)
• Key Micronutrients (approximate totals):
• Vitamin C: High (often 150–250+ mg, exceeding daily needs from strawberries and blueberries alone)
• Potassium: ~1,200–1,600 mg
• Other notables: Manganese, folate, vitamin K, and antioxidants from the berries

Breakdown by Component

1 pint strawberries (~340–360g edible yield):
~110–115 kcal, 27g carbs, ~17g sugars, 7g fiber, 2.4g protein, 1g fat. Rich in vitamin C (~150–200mg).0

1 pint blueberries (~300–340g):
~170–230 kcal, 43–58g carbs, ~29–40g sugars, 7–10g fiber, ~3g protein, ~1g fat. Good source of antioxidants (anthocyanins) and vitamin C.10

Bananas equivalent to ~1 pint volume (roughly 2–2.5 cups sliced, ~300–375g):
~270–340 kcal, ~75–90g carbs, ~40–50g sugars, ~8–10g fiber, ~3–4g protein, ~1g fat. Excellent potassium source (~800–1,200mg).20

1 tablespoon granulated sugar (~12–13g):
~49 kcal, 12–13g carbs (all added sugars), 0g fiber/protein/fat.50

Notes on the Medley

• Total sugars are mostly natural fructose from the fruits, which come with fiber, water, and nutrients that moderate blood sugar impact compared to added sugars alone. The tablespoon of sugar adds a small boost in sweetness and calories.
• Fiber helps with digestion and satiety; this medley provides a solid portion of daily needs.
• Low in fat and sodium, making it a refreshing, nutrient-dense option.
• Calorie range accounts for slight variations in pint weights and banana quantity. For precision, weigh your specific fruits (e.g., 1 pint strawberries often ~12 oz/340g; blueberries ~12 oz/340g).
• This mix is hydrating, provides quick energy from carbs, and supports immune health (vitamin C), heart health (potassium, fiber), and antioxidant protection.

If you’re tracking for a specific diet (e.g., low-carb, diabetes management), note the high natural sugar content—pair with protein/fat if needed for balance. For exact values tailored to your portions, use a nutrition app with a food scale. Enjoy the medley!