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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.
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
|Lemon, no peel||1/2 cup||17|
|Honeydew melon||1/2 cup||30|
|Grapefruit, white||1/2 grapefruit||39|
|Apricots, dried||5 halves||42|
|Cherries, sweet||10 cherries||43|
|Cherries, sour, canned||1/2 cup||44|
|Pear, asian||1/2 cup||51|
|Peaches, canned, juice||1/2 cup||54|
|Fruit cocktail, juice||1/2 cup||55|
|Apricots, canned, juice||1/2 cup||58|
|Pears, canned, juice||1/2 cup||62|
|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 rings||78|
|Peach, canned, syrup||1/2 cup||87|
|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 cup||107|
|Plums, canned, syrup||1/2 cup||115|
|Strawberries, frozen, sweetened||1/2 cup||122|
|Fruit, frozen, mixed||1/2 cup||123|
|Raspberries, frozen, sweetened||1/2 cup||129|
|Blueberries, sweetened||1/2 cup||193|
Source: USDA, all measurements approximate.
Calories in fruit juices: Ranked from low to high
|Lemon juice||1 tablespoon||3|
|Lime juice||1 tablespoon||3|
|Orange, canned||1 cup||52|
|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|
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|
|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.
For bonus information, subscribe to Green Tea Health Newsletter here:
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Matcha | Gunpowder Green |
Pi Lo Chun | Gyokuro |
Lu Shan Yun Wu | Japanese Sencha |
Lu An Melon Seed | Jasmine | Blooming Tea | Chun Mee | All Flavored | Organically Grown
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This page last updated by Sharon Jones.
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