Fruit salad in extra heavy syrup has 88 kcal per 100 g. Contains peach, pear, cherry, grape, and pineapple. Essentially identical to fruit cocktail in extra heavy syrup — same tracking approach.
How should I track Fruit Salad, Canned, Extra Heavy Syrup?
When tracking Fruit Salad, Canned, Extra Heavy Syrup, weigh the edible portion — after peeling, coring, or removing seeds. The part you throw away does not count, but it can make up 20–40% of the total weight depending on the fruit. A systematic review (Whitton et al., Adv Nutr 2022) found that fruits are among the most commonly misestimated food groups. One more thing to watch: fresh and dried versions have very different calorie density. A handful of dried fruit can have the same calories as a whole bowl of fresh — always double-check which form you are logging.