Calories in Fruit


Here in this section you will find charts for the calories in fruit and calories in vegetables.

In addition to calories, you will also find carbohydrate values.

The link to the vegetables chart awaits you at the bottom of this page.

These charts give the number of calories and carbohydrates in fresh fruit.

It's best to avoid sweetened, canned, or dried fruit.

Most dried fruit has sugar added during processing.

Dried fruits are not part of a weight loss diet.

Even berries such as blueberries and cranberries often have added sugar when bought as dried.

The calorie counts are then approximately the same as dried raisins.

If you shop around, it is possible to buy sugar-free dried fruit.

These charts can be helpful for maintaining weight loss as well as losing weight initially.


So, let's let's find out more.




THE CALORIES CHART



Per fruit or the portion stated Calories per fruit or the portion stated Carbohydrates per fruit or the portion stated
Apple (with the peel) 81 21
Apricot 17 4
Avocado 306 12
Banana, average size 105 27
Blackberries (½ cup) 37 9
Blackcurrants (½ cup) 36 9
Blueberries fresh (½ cup) 41 10
Cherries (½ cup) 52 12
Cranberries fresh raw (½ cup), 23 6
Currants Red fresh (½ cup) 31 8
Dates dried/sugar (½ cup) 280 62
Date 1 fresh/unsweetened 7 2
Fig (medium) 37 10
Gooseberries fresh (½ cup) 34 8
Grapes (10 medium seedless) 36 9
Grapefruit (1 medium half) 46 12
Guava (½ cup) 42 10
Kiwi (medium) 46 11
Lemon (with peel) 22 12
Lime (with peel) 18 10
Lychees 1 oz. 19 5
Mango fresh 135 35
Melon Canteloupe (1 half) 94 22
Melon Honeydew (1 tenth) 46 12
Nectarine (medium) 67 16
Olives green (pitted) 1 oz. 33 0.4
Olives black (pitted) 1 oz. 96 2.5
Orange 65 16
Papaya (½ cup cubed) 27 7
Passion Fruit (medium) 18 4
Paw Paw 34 7
Peach 37 10
Pear (medium) 98 25
Pineapple fresh (½ cup cubed) 39 10
Plum 36 9
Prune (1 dried & pitted) 20 5
Raisins (dried ½ cup) 110 29
Raspberry (½ cup) 31 7
Rhubarb (½ cup cubed) 14 3
Satsuma 37 9
Strawberries (½ cup) 23 5
Tangerine 37 9
Tomato (large) 26 6
Tomato Cherry 3 1




If you are able to afford it, organic fruit is the better choice.

The above chart gives you both the calories and carbohydrates in fruit. Please remember that what is critical is carbohydrates -- rather than calories. If you really restrict carbohydrates and eat plenty of protein and fat from natural sources, it's unlikely that you will need to worry about calories at all.

Because Mother Nature designed our bodies to flourish on clean water and natural sources of proteins and fats, they often don't handle carbohydrates well. So it's generally best to limit consumption of all fruit, even including fruits such as berries that are often highly nutritious.

For this reason, since fruits are often very high in carbohydrates, it's usually better to focus more on leafy green "vegetables" rather than "fruits and vegetables." In many ways, although sometimes prompted with the best of intentions, government programs that have pushed the "fruits and vegetables" dogma have been counter-productive.

In other words, what really matter is not the calories in fruit but the carbohydrates in fruit.

Web pages to help you further

Now that you have the carbohydrate and calorie counts for fruit, see the following pages of our website to help you further:

Calories in Vegetables

Alternatively, use the link at the bottom of this page to return to CALORIES PER DAY, which is the first page in the calories section of our website

Recommended books for this page

Here are reading suggestions about eating well.

  • Anna Wright and Dennis E Bradford, Belly Fat Blast
  • Eades and Eades, The Protein Power Lifeplan
  • Cordain, The Paleo Diet
  • Eades and Eades, The Protein Power Lifeplan
  • Price, Nutrition and Physical Degeneration
  • Wansink, Mindless Eating
  • Wolf, The Paleo Solution
  • Netzer, The Complete Book of Food Counts (latest edition).

These books are available at Amazon.com (for the USA) and Amazon.co.uk (for the UK).








Natural nutrition for weight loss




Useful external article

Even when counting calories you don't need to give up all fruit. Fruits and vegetables are loaded with phytonutrients and fiber. Low calorie fruits, preferably organic, are a good choice for health. Below is a useful Stanford School of Medicine article about using fruits and vegetables to reduce the risk of cancer.

Stanford School of Medicine article: Nutrition to Reduce Cancer Risk


› Fruit


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