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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 cup	17
Watermelon	1/2 cup	23
Strawberries	1/2 cup	26
Apple	1/2 cup	26
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 grapefruit	39
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 rings	78
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 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
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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