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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 fat intake significantly. Moreover, they 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 and why they should be included in your diet.

Calories in Fruits

Type of FruitServing SizeCalorie Count
Apple1 medium60-80
Avocado1 medium240-260
Banana1 large100-110
Blueberries1 cup50-80
Blackberries1 cup50-65
Breadfruit1 cup200-220
Cantaloupe1 cup cubed50-60
Carambola Star Fruit1 medium45-55
Cherry1 medium5
Coconut1 cup shredded270-285
Coconut Water1 cup45-50
Crabapple1 cup sliced85-90
Cranberries½ cup20-25
Cumquat / Kumquat1 medium10
Currants1 cup70
Custard Apple1 medium200
Date1 date23-30
Grapes1 large100-110
Grape13-5
Jackfruit1 cup155
Kiwis1 medium30
Lemon1 medium15-25
Lychee1 medium10
Mandarin 1 medium35-45
Mango1 medium100-130
Nectarine1 medium40-60
Oranges1 medium70-80
Papaya1 medium100-120
Passion fruit1 medium15-20
Peaches1 medium40
Pears1 medium75-90
Pineapple1 cup cubed55-75
Plums 1 medium20-35
Pomegranate1 medium120-140
Raspberries100 grams50
Strawberries1 large10
Tangerine1 medium45-50
Watermelon1 cup48

Those who live a sedentary lifestyle and those who are overweight may use the above chart and may incorporate them in your diet.

Health

Fruits are rich in dietary fiber that helps improve your digestive health and in turn your overall health. They provide the necessary nutrients for proper functioning of the body Only diabetic people need to avoid them, as they are high in sugar. High fiber fruits help regulate blood sugar levels. You should eat them with skins instead of drinking their juices. Only then will you 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 ones are rich in beta carotene. Their medicinal properties help prevent various diseases including cancer. Iron rich foods help prevent anemia. You can add them to salads and enjoy yogurts or desserts.

Dietary Fiber

Type of FruitServing SizeFiber (g)
Banana1 medium1.8
Apricots32.0
Pear1 medium4.3
Apple1 medium with skin3.0
Raspberries1 cup5.8
Orange1 medium2.9
Strawberries1 cup3.9
Watermelon1 cup0.6
Grapefruit1/2 medium0.7
Cantaloupe1 cup1.3
Blueberries1 cup3.3
Plum1 medium1.0

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

Fresh fruit calories are considered as more healthy than the ones obtained from canned stuff. Usually, the canned ones 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.

Disclaimer: This Buzzle article is for informative purposes only, and should not be used as a replacement for expert medical advice.