Fruit Calorie Chart

Doctors and dietitians always insist on inclusion of variety of fruits and vegetables in daily diet. These days, calorie has become the buzz word in the society. All those who want to follow a weight loss diet are advised to replace snacks with fruits. This helps lower the daily calorie intake significantly. Moreover, fruits and dried fruits are loaded with vitamins, minerals and other essential nutrients that help improve your overall health. The following fruit calorie chart will help you know which are the low calorie fruits.

Calories in Fruits

Type of Fruit	Serving Size	Calorie Count
Apple	1 medium-sized	60-80
Avocado	1 medium-sized	240-260
Banana	1 large	100-110
Blueberries	1 cup	50-80
Blackberries	1 cup	50-65
Breadfruit	1 cup	200-220
Cantaloupe	1 cup cubed	50-60
Carambola Star Fruit	1 medium-sized	45-55
Cherries	1 medium-sized	5
Coconut	1 cup shredded	270-285
Coconut Water	1 cup	45-50
Crabapples	1 cup sliced	85-90
Cranberries	½ cup	20-25
Cumquats/Kumquats	1 medium-sized	10
Currants	1 cup	70
Custard Apple	1 medium-sized	200
Dates	1 date	23-30
Grapefruit	1 large	100-110
Grapes	1 grape	3-5
Jackfruit	1 cup	155
Kiwifruit	1 medium-sized	30
Lemon	1 medium-sized	15-25
Lychees	1 medium-sized	10
Mandarin	1 medium-sized	35-45
Mango	1 medium-sized	100-130
Nectarine	1 medium-sized	40-60
Oranges	1 medium-sized	70-80
Papaya	1 medium-sized	100-120
Passion fruit	1 medium-sized	15-20
Peaches	1 medium-sized	40
Pears	1 medium-sized	75-90
Pineapple	1 cup cubed	55-75
Plums	1 medium-sized	20-35
Pomegranate	1 medium	120-140
Raspberries	100 grams	50
Strawberries	1 large-sized	10
Tangerine	1 medium-sized	45-50
Watermelon	1 cup	48

Those who lead a sedentary lifestyle and those who are overweight may use the above fruit calorie chart and may incorporate low calorie fruits in diet.

Fruits and Health

As mentioned above, fruits provide the necessary nutrients for proper functioning of body. Fruits are rich in dietary fiber that helps improve your digestive health and in turn your overall health. Only diabetic people need to avoid fruits high in sugar. High fiber fruits help regulate blood sugar levels. You should eat fruits with skins instead of drinking fruit juices. Then only, you will get the necessary amount of fiber. Different kinds of berries and fruits contain antioxidants which help reduce the effects of free radicals on your body and lower the risk of diseases. Yellow, orange and red fruits are rich in beta carotene. Medicinal properties of fruits and dry fruits help prevent various diseases including cancer. Iron rich foods help prevent anemia. You can add fruits to salads and enjoy fruit yogurts or desserts with fruits.

Dietary Fiber in Fruits

Type of Fruit	Serving Size	Fiber (g)
Banana	1 medium-sized	1.8
Apricots	3	2.0
Pear	1 medium-sized	4.3
Apple	1 medium-sized with skin	3.0
Raspberries	1 cup	5.8
Orange	1 medium-sized	2.9
Strawberries	1 cup	3.9
Watermelon	1 cup	0.6
Grapefruit	1/2 medium-sized	0.7
Cantaloupe	1 cup	1.3
Blueberries	1 cup	3.3
Plum	1 medium-sized	1.0

Fruits are included in the diet of toddlers, adults as well as elderly people. Sick people are also advised to eat fruits. A glass of sweet lime juice can help replenish the lost energy quickly. Athletes, weightlifters need to consume lots of fruits along with fresh vegetables, regularly.

Fresh fruit calories are considered as more healthy than the calories obtained from canned fruits. Usually, canned fruits are high in sugar or artificial sweeteners and they contain preservatives which can be harmful to your health. It is good to eat fresh and seasonal fruits.