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How Many Calories Are There in Fruits

Sonia Nair Feb 14, 2020
Fruits are delicious, nutritious and healthy foods. Most of them have a high water content and low calorific value. Here is a brief overview about calorie count in fruits.
There are different types of fruits that are rich in vitamins, minerals and phytochemicals, that offer various health benefits. According to health experts, at least five pieces of fruits must be included in our daily diet. Fruits are also beneficial for those who are trying to lose weight. Some of the popular weight loss diets have fruits as the main ingredient. However, they contain natural sugars and carbohydrates that may increase their calorific value.

Calories in Fruits

A diet with lots of fruits and vegetables are beneficial in many ways. Apart from providing the necessary nutrients, such a diet may promote weight loss too. The water and fiber content in fruits fill the stomach, thereby restricting intake of high-calorie foods. Fruits, like watermelon is low in calories, whereas, avocado and banana have a higher calorie content. So if you advised to reduce your calorie intake for any reason, you have to plan your fruit consumption carefully.
Following is the list of type of fruit, its serving size and the calorie count. (Source: USDA National Nutrient Database)
  • Blackberries, 100 gm: 43 kcal
  • Banana, 1 Medium-sized (120 gm): 105 kcal
  • Apple, 1 Medium-sized (180 gm): 95 kcal
  • Avocado, 100 gm: 160 kcal
  • Blueberries, 100 gm: 57 kcal
  • Breadfruit, 1 small-sized (95 gm): 99 kcal
  • Currants (red and white), 100 gm: 56 kcal
  • Crabapples, 100 gm: 76 kcal
  • Coconut meat, 1 cup (shredded): 283 kcal
  • Carambola star fruit, 1 medium-sized (90 gm): 28 kcal
  • Cantaloupe, 100 gm: 34 kcal
  • Cherries, red, 100 gm: 50 kcal
  • Coconut water, 1 cup (240 gm): 46 kcal
  • Cumquats/Kumquats, 100 gm: 71 kcal
  • Custard apple, 100 gm: 101 kcal
  • Mandarin oranges, 1 medium-sized (90 gm): 47 kcal
  • Lemon without peel, 1 fruit (85 gm): 24 kcal
  • Jackfruit, 100 gm: 95 kcal
  • Grapefruit (pink and red), 100 gm: 42 kcal
  • Dates, medjool, 100 gm: 277 kcal
  • Grapes, muscadine, 100 gm: 57 kcal
  • Kiwifruit, green, 100 gm: 61 kcal
  • Litchis, 100 gm: 66 kcal
  • Mangoes, raw, 100 gm: 60 kcal
  • Plums, 1 fruit (66 gm): 30 kcal
  • Pears, 1 medium-sized (180 gm): 101 kcal
  • Passion-fruit, (granadilla), purple, 100 gm: 97 kcal
  • Oranges, 1 medium-sized (130 gm): 62 kcal
  • Nectarines, raw, 1 medium-sized (140 gm): 62 kcal
  • Papaya, 100 gm: 43 kcal
  • Peaches, 1 medium-sized (150 gm): 58 kcal
  • Pineapple, 100 gm: 50 kcal
  • Pomegranate, 100 gm: 33 kcal
  • Strawberries, 100 gm: 32 kcal
  • Raspberries, 100 gm: 52 kcal
  • Watermelon, 100 gm: 30 kcal
This is only a brief overview about calories in fruits. It is always better to seek the help of a nutritionist or dietician for more information about the calorie content in different fruits. You may plan your diet according to his instructions. If you want to reap the health benefits offered by fruits, you have to consume fresh ones, instead of the canned versions or fruit juices with added sugar and preservatives.