Calories In Fruit Chart


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Fabulous low calorie fruit

The low calories in almost all fruit can help keep you slim and trim.

If you want super-healthy food with the lowest calories, it doesn’t get any better than fresh fruits and vegetables (except for super-healthy green tea calories at 2 calories a cup).

Fresh fruits are loaded with goodies like vitamins, minerals, enzymes, phytonutrients, antioxidants, and no cholesterol.





Check out kiwi for high vitamin C, bananas for high potassium, pineapple for bromelain, berries for polyphenols, and red grapes for resveratrol.

To make sure your choices are low cal, check the fruit chart calories below.

Get the 5-9 fruits and veggies habit

Choose 5-9 servings of fruits and vegetables daily as part of a healthy diet according to the 2005 USDA My Pyramid.

These choices appear to be an effective strategy to reduce the risk of cancers and heart diseases.

This calories in fruit chart is based on serving size and each serving is only ½ cup.

You should concentrate on the brightly colored fruits and vegetables including legumes.

Consider adding 5 cups green tea daily for unique catechins like EGCG: tea research shows benefits with 5 cups of tea daily. It’s easy with meals, snacks, and special relaxing moments throughout the day.

Choosing a low calorie lifestyle

We all need to watch our calorie intake-–not only to manage weight, but to prevent many diseases and for anti-aging benefits.

Check nutritional content of individual fruits as well as more exotic fruits here

Along with daily exercise and stopping smoking, low calories in fruit can help you achieve your health goals.

To help you separate the low calorie choices from the high calorie fruits, these charts are ranked low to high.

Calories in fruit: Ranked from low to high

Fruit Portion Calories
Starfruit 1/2 cup 16
Apricot 1/2 cup 17
Lemon, no peel 1/2 cup17
Watermelon 1/2 cup 23
Strawberries 1/2 cup 26
Apple 1/2 cup26
Papaya 1/2 cup 27
Cantaloup 1/2 cup 27
Plums 1/2 cup 30
Honeydew melon 1/2 cup 30
Quince 1/2 cup 30
Blackberries 1/2 cup 31
Raspberries 1/2 cup 32
Peach 1/2 cup 33
Pineapple 1/2 cup 37
Grapefruit, white 1/2 grapefruit39
Apricots, dried 5 halves 42
Blueberries 1/2 cup 42
Cherries, sweet 10 cherries 43
Cherries, sour, canned 1/2 cup 44
Tangerine 1/2 cup 45
Kiwi 1/2 cup 46
Pear 1/2 cup 48
Pear, asian 1/2 cup 51
Pomegranate 1/2 cup 52
Mango 1/2 cup 53
Peaches, canned, juice 1/2 cup 54
Grapes 1/2 cup 55
Fruit cocktail, juice 1/2 cup 55
Orange 1/2 cup 56
Apricots, canned, juice 1/2 cup 58
Nectarine 1/2 cup 60
Pears, canned, juice 1/2 cup 62
Banana 1/2 cup 67
Plums, canned, juice 1/2 cup 73
Pineapple, canned, juice 1/2 cup 74
Grapefruit, canned, sweetened 1/2 cup 76
Mandarin orange, canned, sweetened 1/2 cup 77
Apple, dried 5 rings78
Peach, canned, syrup 1/2 cup 87
Plantains 1/2 cup 90
Fruit cocktail, syrup 1/2 cup 91
Figs, dried 2 figs 95
Pears, canned, syrup 1/2 cup 98
Pineapple, canned, syrup 1/2 cup 99
Apricots, canned, syrup 1/2 cup107
Plums, canned, syrup 1/2 cup 115
Strawberries, frozen, sweetened 1/2 cup 122
Fruit, frozen, mixed 1/2 cup123
Raspberries, frozen, sweetened 1/2 cup 129
Prunes 1/2 cup 132
Blueberries, sweetened 1/2 cup 193
Raisins 1/2 cup 217
Dates 1/2 cup 251

Source: USDA, all measurements approximate.

Calories in fruit juices: Ranked from low to high

Juice Portion Calories
Lemon juice 1 tablespoon 3
Lime juice 1 tablespoon 3
Orange, canned 1 cup 52
Orange 1 cup 66
Orange, frozen, diluted 1 cup 66
Grapefruit, unsweetened 1 cup 94
Grapefruit, frozen, diluted 1 cup 101
Lemonade, powder, diluted 1 cup 112
Grapefruit, sweetened 1 cup 115
Cranberry, unsweetened 1 cup 116
Apple, plain 1 cup 117
Fruit punch drink 1 cup 117
Grape, frozen, diluted 1 cup 128
Lemonade, frozen, diluted 1 cup 131
Pineapple, canned, unsweetened 1 cup 133
Apricot nectar 1 cup 141
Grape drink, canned 1 cup 153
Grape, bottled 1 cup 154
Prune 1 cup 182

Source: USDA, all measurements approximate.



Calories in fruit sauces, jams, and other: Ranked from low to high

Sauce and other Portion Calories
Apple butter 1 tablespoon 29
Applesauce, unsweetened 1/2 cup 52
Jams, jellies, preserves 1 tablespoon 55
Applesauce, sweetened 1/2 cup 97
Cranberry, canned, sweetened 1/4 cup 104
Fruitcake 1 slice 139
Yogurt, fruit, low-fat 1/2 cup 232
Pie, apple 1 piece 277
Pie, cherry 1 piece 304
Pineapple cake 1 slice 367

Source for calories in fruit: USDA, all measurements approximate.

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This page last updated by Sharon Jones.

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