Q: What Carbs Have the Best Figure of Merit ? A-3: Berries, Whole Citrus, Apples, Peaches, Pears
	C o l o r My Data™

Berries are excellent for balancing low-fiber cereals and dairy desserts; however, avoid low-fat, berry flavored yogurts. These have twice the carbohydrate and zero fiber - a clear red. Whole citrus fruit is an excellent source of vitamin C and fiber; however, avoid fruit juices, they remove all the fiber and elevate the insulin response.

Figure of Merit for Fruits

%Fiber	Food Item	Data Source	carb(g)	÷fiber(g)	=ratio
57.1%	Blackberries	Driscoll's	14	8	1.75
53.3%	Raspberries	Driscoll's	15	8	1.88
37.5%	Grapefruit, raw, pith removed	F&S Produce Co	16	6	2.67
33.3%	Strawberries	Driscoll's	12	4	3.0
33.3%	Orange, navel	F&S Produce Co	21	7	3.0
22.7%	Apples: gala, fuji, red delicious etc	F&S Produce Co	22	5	4.4
22.7%	Pear, Bosc	Anonymous	22	5	4.4
20.0%	Peach	F&S Produce Co	10	2	5.0
20.0%	Pear, Bartlett	Anonymous	25	5	5.0
20.0%	Lemons	Trader Joe's	5	1	5.0
19.0%	Blueberries	Driscoll's	21	4	5.25
18.2%	Casaba Melon	NutritionData.com	11	2	5.5
16.7%	Kiwi Fruit	F&S Produce Co	24	4	6.0
16.0%	Pear, Anjou	Anonymous	25	4	6.25

Figure of Merit for Low-Fiber Fruits

%Fiber	Food Item	Data Source	carb(g)	÷fiber(g)	=ratio
13.8%	Banana	F&S Produce Co	29	4	7.25
13.6%	Cherries	F&S Produce Co	22	3	7.33
12.5%	Nectarine	F&S Produce Co	16	2	8.0
10.5%	Plums	F&S Produce Co	19	2	9.5
9.7%	Dates	F&S Produce Co	31	3	10.33
9.1%	Apricots	F&S Produce Co	11	1	11.0
7.7%	Honeydew Melon	F&S Produce Co	13	1	13.0
7.4%	Watermelon	F&S Produce Co	27	2	13.5
7.1%	Flame Raisins	F&S Produce Co	28	2	14.0
6.3%	Pineapple	F&S Produce Co	16	1	16.0
5.9%	Mangos	F&S Produce Co	17	1	17.0
5.3%	Rambutan, whole fruit, Triton	Trader Joe's	19	1	19.0
4.3%	Dried Cranberries	Trader Joe's	23	1	23.0
4.2%	Grapes, red, green, black	F&S Produce Co	24	1	24.0