The amount of calories found in fruits varies depending on the type of fruit, its size and how ripe it is. Whether you are counting calories to lose weight or looking to be more mindful of calorie intake, it’s good to know the number of calories in fruit.
I recently researched the calories in vegetables and realized I didn’t know how many calories were in some of my favorite fruits (papaya, jackfruit, watermelon).
It is generally assumed that most fruits are low in calories, but there are some that although very nutritious are high in calories.
Calories in Fruits Table
There are many different types of fruit, each with its own distinct flavor and nutritional value.
To make this list of the calories in fruits useful I used the consumer study conducted by The Packer that tracks the purchase and consumption of fresh fruit and vegetable produce in the U.S (source), here is the data for 2021.
| 1. | Bananas (cup) | 133 calories |
| 2. | Apples (cup) | 57 calories |
| 3. | Strawberries (cup) | 47 calories |
| 4. | Grapes (cup) | 62 calories |
| 5. | Oranges (cup) | 85 calories |
| 6. | Watermelon (cup) | 47 calories |
| 7. | Blueberries (cup) | 84 calories |
| 8. | Lemons (cup) | 61 calories |
| 9. | Peaches (cup) | 66 calories |
| 10. | Avocados (cup) | 322 calories |
| 11. | Pineapple (cup) | 82 calories |
| 12. | Cherries (cup) | 80 calories |
| 13. | Cantaloupe (cup) | 60 calories |
| 14. | Pears (cup) | 92 calories |
| 15. | Limes (cup) | 68 calories |
| 16. | Raspberries (cup) | 65 calories |
| 17. | Blackberries (cup) | 62 calories |
| 18. | Clementine (cup) | 47 calories |
| 19. | Plums (cup) | 76 calories |
| 20. | Nectarines (cup) | 63 calories |
To make the comparison easier I have compared the calories for different fruits in a cup.
What is clear from looking at the table above is that most of the calories in fruits are between 60 and 80 calories per cup. This makes estimating calorie intake from fruits easier than many other types of food.
Low Calorie Fruits
If you're looking for a way to cut down on your calorie intake, low-calorie fruits may be the answer. These high-nutrient foods are packed with vitamins and minerals, so they can help you stay healthy and satisfied.
Most of the lowest-calorie fruits are berries or those fruits with high water content.
- Strawberries (per cup): 47 Calories
- Watermelon (per cup): 47 Calories
- Papaya (per cup): 62 Calories
- Raspberries (per cup): 65 Calories
- Cherries (per cup): 80 calories
All of these fruits have fewer than 80 calories per cup.
High-Calorie Fruits
High-calorie fruits can be a great way to increase your daily caloric intake without feeling guilty.
Choose these fruits when you want to add some extra calories to your meal or snack and enjoy their sweet, satisfying flavors.
- Raisins (per cup): 494 Calories
- Coconut (shredded per cup): 466 Calories
- Dates (per cup): 414 Calories
- Avocados (per whole avocado): 322 Calories
- Passion Fruit (per cup): 220 calories
All of these fruits have more than 220 calories per cup making them an excellent choice if you are looking to gain weight.
High Fat Fruits that are Keto Friendly
Fruits are an excellent source of healthy fats, and they’re also low in carbs. In fact, some high-fat fruits are even keto-friendly.
Some of the best high-fat fruits for keto include:
- Avocado (per whole avocado): 322 Calories, 22 grams fat
- Mango (per cup): 99 Calores, 0.6 grams fat
- Olive oil-based dressing (per 1 tsp ): 119 Calories, 14 grams fat
* Calculations are approximate
Does Eating Fruit Break Fast?
There is some debate as to whether or not eating fruit during the morning breaks an intermittent fast.
Some say that eating fruit does not break the fast because it contains natural sugars which are absorbed slowly and do not result in a caloric intake. Others argue that consuming fruit during fasting is permissible because it is part of a healthy diet and contains antioxidants and vitamins.
Ultimately, it is up to each individual to decide whether or not they want to eat fruit during the morning hours.
When I fast either following a 40-hour fast or one meal a day (OMAD) I typically avoid consuming fruits during the fasting period.
Can Supplements Replace fruit?
Supplements are becoming more popular as people look to fill their dietary needs without having to give up their favorite foods. While there is no one answer as to whether or not supplements can completely replace fruits and vegetables, they can definitely play an important role in a healthy diet.
Some supplements that may be beneficial for replacing fruit in the diet include vitamin C, folate, iron, and omega-3 fatty acids.
Folate is important for pregnant women because it helps form the neural tube, while iron can help prevent anemia.
Omega-3 fatty acids are also beneficial for preventing heart disease and other chronic diseases.
While supplementation is not always necessary, it can be a great way to add more nutrients to your diet and make sure you're getting all the vitamins and minerals your body needs.
Just remember though, that not all supplements are created equally, they are also not a substitute for consuming real fruits and vegetables.
Supplements that may help vitamin and mineral intake:
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