Fruits are healthy and packed with essential vitamins and minerals. But what about the calories? Can you eat as much fruit as you want? Well, here’s the lowdown on the calorie count. Check out our fruit calories list featuring the most popular fruits.
Fruits are a great source of vitamins because they are typically consumed raw, which preserves those precious vitamins. According to the recommendations of the FDA, we should aim for 2 cups or 4 servings of fruits per day as part of a healthy diet. By following these guidelines, we’ll be well supplied with vitamins, minerals, and phytonutrients.
Now, for those of you who are watching your weight or trying to shed a few pounds, the calorie content of fruits becomes a point of interest. You see, fruits have more calories than vegetables. The calories in fruits come from their high sugar content, while fat practically plays no role. But let’s get to the bottom of it. How many calories are actually in these fruits? For those of you who want to know all the juicy details, we’ve got a calorie chart featuring the most beloved fruits.
Fruit Calories List: Stone Fruits
Stone fruits are absolutely delicious and a summer staple. And guess what? They are also relatively low in calories. So go ahead and indulge!
Calories per 100 g
Apricot: 43 kcal
Sour cherry: 53 kcal
Sweet cherry: 62 kcal
Mango: 57 kcal
Mirabelle plum: 63 kcal
Nectarine: 56 kcal
Peach: 41 kcal
Plum: 48 kcal
Fruit Calories List: Berry Fruits
When it comes to fruit, berry fruits are by far the lowest in calories. Take a closer look at the fruit calories list, and you’ll see that strawberries are perfect for those aiming to shed some pounds.
Calories per 100g
Blackberry: 44 kcal
Cranberry: 35 kcal
Strawberry: 32 kcal
Blueberry: 36 kcal
Raspberry: 34 kcal
Red currant: 33 kcal
Black currant: 39 kcal
Gooseberry: 37 kcal
Fun Fact: Botanically speaking, avocados are actually classified as berry fruits. Surprisingly, avocados are the most calorie-dense fresh fruit, providing approximately 240 kcal per 100 g.
The 10 Lowest Calorie Fruits
Calories per 100g
Strawberries: 32 kcal
Papaya: 32 kcal
Red currant: 33 kcal
Raspberries: 34 kcal
Guava: 34 kcal
Lemon: 35 kcal
Blueberries: 36 kcal
Watermelon: 38 kcal
Grapefruit: 38 kcal
Quinces: 38 kcal
Fruit Calories List: Pome Fruits
Pome fruits like apples and pears are available all year round. Apples are the favorite fruit of many, and for good reason. They taste great, they’re healthy, and compared to berries and other fruits, they stay fresh for a long time. As the fruit calorie list shows, apples are also relatively low in calories. They contain 54 kcal per 100 g. An average-sized apple weighing 125 g adds up to 68 kcal.
Calories per 100g
Apple: 54 kcal
Pear: 55 kcal
Quince: 38 kcal
Fruit Calories List: Exotic Fruits & Citrus Fruits
Do bananas make you gain weight? Well, not exactly, but the calorie list reveals that bananas are among the more calorie-dense fruits, with 88 kcal per 100g. However, the majority of other exotic fruits have fewer calories. The exception: fresh dates.
Calories per 100g
Pineapple: 55 kcal
Banana: 88 kcal
Clementine / Mandarin orange: 46 kcal
Fig: 61 kcal
Pomegranate: 74 kcal
Grapefruit: 38 kcal
Guava: 34 kcal
Honeydew melon: 54 kcal
Kiwi: 51 kcal
Papaya: 32 kcal
Watermelon: 37 kcal
Grapes: 70 kcal
Lemon: 35 kcal
Top 10 fruits with the highest calorie counts
Calories per 100g
Banana: 88 kcal
Pomegranate: 74 kcal
Grapes: 70 kcal
Sweet cherries: 62 kcal
Fresh figs: 61 kcal
Mango: 57 kcal
Nectarines: 56 kcal
Pineapple: 55 kcal
Pear: 55 kcal
Apples: 54 kcal
Fruit Calorie List: Dried Fruits
Dried fruits have their water content removed during the drying process, leaving behind plenty of fruit sugar. So it’s no surprise that dried fruits top the charts when it comes to calorie-dense fruits. On average, dried fruits contain around 250 kcal per 100g. However, it’s still okay to enjoy them occasionally because they provide important minerals like potassium.
Calories per 100g
Apple: 248 kcal
Apricot: 239 kcal
Banana: 289 kcal
Cranberry: 312 kcal
Date: 276 kcal
Fig: 250 kcal
Plum: 218 kcal
Raisin: 290 kcal
Fruits high in fiber low in calories
Incorporating these high-fiber, low-calorie fruits into your diet can help support digestive health and contribute to a balanced and nutritious eating plan.
Raspberries are packed with fiber and have a low calorie count. They provide around 8 grams of fiber per cup (123 grams) and contain only about 64 calories.
Similar to raspberries, blackberries are rich in fiber and low in calories. They offer approximately 7.6 grams of fiber per cup (144 grams) and contain about 62 calories.
Strawberries are not only delicious but also a good source of fiber. With about 3 grams of fiber per cup (152 grams) and around 50 calories, they make a great addition to a low-calorie diet.
Blueberries are known for their antioxidant properties and are also a good source of fiber. A cup (148 grams) of blueberries provides around 4 grams of fiber and contains approximately 84 calories.
Oranges are refreshing fruits that contain both fiber and vitamin C. A medium-sized orange offers about 3.1 grams of fiber and contains around 62 calories.
Apples are well-known for their fiber content and make a satisfying snack. A medium-sized apple with the skin on provides around 4.4 grams of fiber and contains about 95 calories.
Pears are another high-fiber fruit that is also low in calories. A medium-sized pear offers approximately 5.5 grams of fiber and contains around 102 calories.
Kiwi fruits are not only tasty but also a good source of fiber. One medium-sized kiwi provides around 2.3 grams of fiber and contains about 41 calories.
Papaya is a tropical fruit that is low in calories and high in fiber. A small papaya (157 grams) provides around 2.5 grams of fiber and contains approximately 59 calories.
Guava is a nutrient-dense fruit that is high in fiber and low in calories. One medium-sized guava offers about 5 grams of fiber and contains around 37 calories.
Fruits with fewer calories usually have less sugar, meaning fewer carbohydrates, and instead contain more water and fiber. In general, you shouldn’t worry too much about the calorie content of fruits, especially when you occasionally go overboard (except for dried fruits, of course).
One final important note: An active lifestyle with a balanced diet and plenty of exercise is still the best way to stay fit and maintain a healthy weight.