There are different types of fruits that are rich in vitamins, minerals and phytochemicals, that offer various health benefits. According to health experts, at least five pieces of fruits must be included in our daily diet. Fruits are also beneficial for those who are trying to lose weight. Some of the popular weight loss diets have fruits as the main ingredient. However, they contain natural sugars and carbohydrates that may increase their calorific value.

Calories in Fruits

A diet with lots of fruits and vegetables are beneficial in many ways. Apart from providing the necessary nutrients, such a diet may promote weight loss too. The water and fiber content in fruits fill the stomach, thereby restricting intake of high-calorie foods. Fruits, like watermelon is low in calories, whereas, avocado and banana have a higher calorie content. So if you advised to reduce your calorie intake for any reason, you have to plan your fruit consumption carefully.

Type of FruitServing SizeCalorie Count
Apple1 Medium-sized (180 gm)95 kcal
Avocado100 gm160 kcal
Banana1 Medium-sized (120 gm)105 kcal
Blueberries100 gm57 kcal
Blackberries100 gm43 kcal
Breadfruit1 small-sized (95 gm)99 kcal
Cantaloupe100 gm34 kcal
Carambola star fruit1 medium-sized (90 gm)28 kcal
Cherries, red100 gm50 kcal
Coconut meat1 cup (shredded)283 kcal
Coconut water1 cup (240 gm)46 kcal
Crabapples100 gm76 kcal
Cumquats/Kumquats100 gm71 kcal
Currants (red and white)100 gm56 kcal
Custard apple100 gm101 kcal
Dates, medjool 100 gm277 kcal
Grapefruit (pink and red)100 gm42 kcal
Grapes, muscadine 100 gm57 kcal
Jackfruit100 gm95 kcal
Kiwifruit, green100 gm61 kcal
Lemon without peel1 fruit (85 gm)24 kcal
Litchis100 gm66 kcal
Mandarin oranges1 medium-sized (90 gm)47 kcal
Mangoes, raw100 gm60 kcal
Nectarines, raw1 medium-sized (140 gm)62 kcal
Oranges1 medium-sized (130 gm)62 kcal
Papaya100 gm43 kcal
Passion-fruit, (granadilla), purple100 gm97 kcal
Peaches1 medium-sized (150 gm)58 kcal
Pears1 medium-sized (180 gm)101 kcal
Pineapple100 gm50 kcal
Plums 1 fruit (66 gm)30 kcal
Pomegranate100 gm33 kcal
Raspberries100 gm52 kcal
Strawberries100 gm32 kcal
Watermelon100 gm30 kcal

Source: USDA National Nutrient Database

This is only a brief overview about calories in fruits. It is always better to seek the help of a nutritionist or dietician for more information about the calorie content in different fruits. You may plan your diet according to his instructions. If you want to reap the health benefits offered by fruits, you have to consume fresh ones, instead of the canned versions or fruit juices with added sugar and preservatives.