Calories in Fruit – A Chart of 20 Common Fruits
Most whole fruit has between 40 and 110 calories per typical serving, and berries and melon are among the lowest. Dried fruit and avocado are the exceptions, packing far more calories into a small portion.
Fruit is one of the easiest food groups to count, because most of it comes in natural units: an apple, a banana, a cup of berries. It is also one of the hardest to overeat as whole fruit, because water and fiber make it filling for its calories. The numbers below are for raw fruit unless noted.
Calories in common fruit
| Fruit | Serving | Weight | Calories | Carbs | Fiber |
|---|---|---|---|---|---|
| Apple | 1 medium | 182 g | 95 | 25 g | 4.4 g |
| Banana | 1 medium | 118 g | 105 | 27 g | 3.1 g |
| Orange | 1 medium | 131 g | 62 | 15 g | 3.1 g |
| Pear | 1 medium | 178 g | 101 | 27 g | 5.5 g |
| Peach | 1 medium | 150 g | 59 | 14 g | 2.3 g |
| Kiwi | 1 fruit | 69 g | 42 | 10 g | 2.1 g |
| Grapefruit | ½ medium | 123 g | 52 | 13 g | 2.0 g |
| Strawberries | 1 cup, halves | 152 g | 49 | 12 g | 3.0 g |
| Blueberries | 1 cup | 148 g | 84 | 21 g | 3.6 g |
| Raspberries | 1 cup | 123 g | 64 | 15 g | 8.0 g |
| Grapes | 1 cup | 151 g | 104 | 27 g | 1.4 g |
| Cherries, sweet | 1 cup, pitted | 154 g | 97 | 25 g | 3.2 g |
| Watermelon | 1 cup, diced | 152 g | 46 | 12 g | 0.6 g |
| Cantaloupe | 1 cup, diced | 160 g | 54 | 13 g | 1.4 g |
| Pineapple | 1 cup, chunks | 165 g | 82 | 22 g | 2.3 g |
| Mango | 1 cup, pieces | 165 g | 99 | 25 g | 2.6 g |
| Avocado | 100 g (about ½ medium) | 100 g | 160 | 9 g | 6.7 g |
| Medjool date | 1 date | 24 g | 66 | 18 g | 1.6 g |
| Raisins | small box | 43 g | 129 | 34 g | 1.6 g |
| Orange juice | 1 cup | 248 g | 112 | 26 g | 0.5 g |
Values are approximate and rounded from USDA FoodData Central. Fruit varies in size and ripeness, so treat each row as a typical example.
What changes the numbers
Size. This is the big one. “One apple” can mean a small 150 g apple at about 80 calories or a large 220 g one at about 115. If your fruit is clearly larger or smaller than average, pick the matching entry in your counter or weigh it once to calibrate your eye.
Drying. Drying removes water, not calories. A cup of grapes is about 104 calories; the same grapes dried into raisins fit into a small box with more calories than the cup, and are much easier to eat quickly. Dates, dried mango, dried apricots and banana chips (which are usually fried) are all dense.
Juicing. Juice keeps the sugar and most of the calories but loses most of the fiber, and it is far less filling. A cup of orange juice has nearly twice the calories of a medium orange and takes seconds to drink.
Avocado is different. Botanically a fruit, nutritionally closer to a nut: most of its calories come from fat. It is a healthy food, but a whole large avocado can be 300 calories or more, so it is worth measuring.
Counting fruit without fuss
- Count whole fruit by the piece and choose small, medium or large honestly.
- Count berries and chopped fruit by the cup. A heaped cup is more than a level one; a cereal bowl full of berries is often two cups.
- Weigh the dense ones (avocado, dried fruit, nuts in a trail mix) once or twice to learn what a portion looks like.
- Log smoothies by their ingredients. A homemade smoothie with a banana, a cup of berries, yogurt and a spoon of nut butter is a meal, often 350 to 500 calories.
Lowest and highest per cup
Lowest: watermelon (about 46), strawberries (49), cantaloupe (54), raspberries (64). Highest of the fresh fruit: mango (99), cherries (97) and grapes (104). Any cup of dried fruit is several times higher; a cup of raisins is close to 500 calories.
Fruit and sugar
Whole fruit contains natural sugars, but it comes packaged with water, fiber, vitamins and plant compounds, and it is not counted as “added sugar” on labels or in dietary guidelines. The Dietary Guidelines for Americans recommend that most adults eat about 1.5 to 2 cup-equivalents of fruit a day, mostly as whole fruit. For most people trying to lose weight, fruit is one of the best swaps for sweets and snacks, not something to cut.
Related
See the vegetable calorie chart for even lower-calorie options, and our method on counting calories in home-cooked food for meals that combine several foods.
Other calorie charts
- How many calories are in a banana?
- A medium banana (about 118 g, 7 to 8 inches long) has about 105 calories. A small one is closer to 90 and a large one about 120 to 135.
- Which fruit has the fewest calories?
- Watermelon, strawberries, cantaloupe and raspberries are among the lowest, at roughly 45 to 65 calories per cup. Their high water content keeps calories down.
- Should I count calories in fruit?
- Yes, but do not worry about it. Whole fruit is low in calories for its volume and brings fiber and vitamins. Logging it by the piece or the cup is accurate enough. The fruit worth measuring is dried fruit, juice and avocado.