Knowing the amount of calories in fruit allows you to choose what variety fits best into your diet and lifestyle. Fruits are a great addition to any nutrition plan. Best when consumed raw, eating fruit is an excellent way to provide the body with needed vitamins, nutrients and antioxidants. In addition, they contain fiber, which helps with feeling satisfied for longer periods of time. Fruits offer a wide variety of flavors, textures and tastes for every palette, and many are as convenient as other “grab and go” snacks without all the calories and fat.
Grab and Go
The most common fruits are those that can be eaten as is or with little preparation. If an ‘on the go’ fruit is desired, apples can satisfy a snack craving for only 52 calories. A tangerine only has 50 calories; a peach has 42 calories; plums have 36; or try an apricot for a mere 17 calories. However, if cutting back is the goal, many on the go snacks do have a slightly higher calorie count. While a nectarine is only slightly higher with 67 calories, a banana offers 94 calories, a pear will give you 98 calories, and a mango will add 107 calories to your daily count.
Wash and Eat
Some fruits take very little preparation before they can be enjoyed, and it can be as simple as a wash or rinse. These types of fruits are great for those on the go, school aged children’s lunch boxes, or after school snacks. In addition, as these fruits are typically in smaller bite-sized pieces – similar to candy – they often provide a great substitute for sugary, fatty snacks. Just as above, the amount of calories in fruit that is “wash and eat” varies as well.
Strawberries are very popular; one cup contains only 46 calories. Similarly, one cup of both raspberries and blackberries supplies approximately 60 calories, while a cup of blueberries has 80 calories. A cup of sweet cherries adds only 74 calories, while offering a sweet treat. And while 1 cup of grapes – either red or green seedless – has a slightly higher calorie count with 114 calories, it is still much less than many serving sizes of candy or chips.
Slice and Dice
With just a little more preparation time and effort, more fruit varieties are available, offering great taste with little calories. For example, both lemons and limes contain approximately 20 calories, while kiwi fruit and 1 cup watermelon contain 46 calories. If melons are the fruit of choice, add one cup cantaloupe for only 54 calories, or 1 cup of honeydew for just 64 calories. The amount of calories in fruit with more citrus does not increase much as 1 cup pineapple has 76 calories, 1 medium grapefruit has 82, and 1 large peeled orange is 86 calories.
Exotic or Uncommon Fruits
Want to add a bit of variety to your meal or snacks? Try a new fruit. The amount of calories in fruit that is exotic or uncommon is not that different from those popular fruits mentioned above. Passion fruit contains only 18 calories, a Star fruit only 28, and an Asian pear (also referred to as apple-pears) is only 51 calories for a whole medium fruit. A small papaya can be added to a daily meal plan for only 59 calories, or enjoy one-half a pomegranate instead for only 53 calories.
Note: All the amount of calories in fruit values given in this article are for raw or fresh fruit. For canned or frozen fruit, check the nutrition information on the packaging for the appropriate serving size.
USDA: My Food Pyramid - https://www.mypyramid.gov/
Food and Drug Administration - https://www.fda.gov/food/labelingnutrition/consumerinformation/ucm078889.htm
CDC: Fruits and Veggies Matter - https://www.fruitsandveggiesmatter.gov/