Counting Calories In
Fruit
|
FRUIT SELECTION |
SERVING SIZE |
NUTRITION NOTES |
CALORIES |
Cherries-Fresh |
1 cup with pits |
Rich source of Vitamin C. |
74 |
Apple-Fresh |
1 medium w/skin |
Low in fat; moderate in calories. Contains pectin which is a fiber component that fights cholesterol. |
72 |
Apples-Dried |
1 cup |
Moderate in calories; fiber rich, zero cholesterol. |
208 |
Apricots-Fresh |
3 medium |
Low in fat and calories. |
52 |
Apricots-Dried |
1 Cup |
Low in fat; calorie wise considering the nutritional value received. |
381 |
Avocado |
1 medium |
High in monounsaturated to help fight cholesterol. Also high in calories. |
322 |
Banana-Fresh |
1 medium |
Vitamin C, B6 and potassium. |
105 |
Blackberries-Fresh |
1 cup |
High in fiber. |
62 |
Blueberries-Fresh |
1 cup |
Calorie wise. |
83 |
Breadfruit |
1 cup |
Rich in Vitamin C if eaten raw. |
227 |
Cantaloupe |
1 cup |
Excellent source of Vitamins A and C. |
53 |
Casaba Melon |
1 cup |
Low in calories; source of iron. |
48 |
Chayote |
1 cup |
Low in calories. |
38 |
Cranberries |
1 cup |
Low in fat and calories. |
44 |
Currants |
1 cup Raw, Red |
Vitamin C, low in calories. |
63 |
Dates |
1 Deglet Noor Date |
Low in fat and sodium; good source of potassium. |
23 |
Figs |
1 medium |
Moderate in calories; no cholesterol. |
37 |
Figs-Dried |
1 medium |
Potassium, low in sodium, good source of calcium and iron. |
21 |
Grapefruit, White |
1/2 |
Low in fat and calories. |
39 |
Grapefruit, Red, Pink |
1/2 |
Low in fat and calories. |
52 |
Grapes-American |
1 cup |
Low in calories and fat. |
62 |
Grapes-European |
1 cup |
Red or Green European Varieties such as Thompson Grapes. Good source of Vitamin C. |
106 |
Guava |
1 cup |
Loaded with Vitamin C - almost 3 X the recommended daily allowance. |
168 |
Pink-Fleshed Guava |
1 Fruit, medium |
Loaded with Vitamin C - almost 3 X the recommended daily allowance. |
37 |
Pink-Fleshed Guava |
1 cup |
Loaded with Vitamin C - almost 3 X the recommended daily allowance. |
112 |
Honeydew Melon |
1 cup |
Low in calories; high in Vitamin C. |
60 |
Kiwi |
1 medium |
Moderate calories; rich in Vitamin C. |
46 |
Kumquats |
1 medium |
Low in calories; high in B Vitamins. Rich in fiber w/skin. |
13 |
Lemons |
1 small |
Rich in Vitamin C. |
17 |
Lime |
1 small |
Rich in Vitamin C. |
20 |
Mango |
1 cup |
Low in calories and fat. Great source of fiber. |
107 |
Nectarine |
1 medium |
Vitamin A and Vitamin C; good source of fiber. |
67 |
Orange |
1 medium |
Fantastic source of Vitamin C. |
62 |
Papaya |
1/2 medium |
Low in calories and sodium. Contains beta-carotene to help prevent cancer. |
59 |
Passion Fruit |
5 medium |
Moderate calories with no fat or cholesterol. Also good source of potassium. |
97 |
Peach-Fresh |
1 medium |
Low in fat and calories; rich in Vitamin C. |
37 |
Peach-Dried |
5 halves |
Iron and fiber-rich. |
155 |
Pear-Fresh |
1 medium |
Low in calories; high in Vitamin C. |
98 |
Pear-Dried |
5 halves |
Great source of fiber but a bit high in calories. |
229 |
Persimmon |
1 medium |
Moderate calories; rich in Vitamin C. |
118 |
Pineapple |
1 cup |
Good source of dietary fiber. Rich in Vitamin C. |
76 |
Plantains |
1/2 cup |
Low in fat and sodium. |
89 |
Plums |
2 medium |
Low in fat; rich in Vitamin C and fiber. |
73 |
Pomegranate |
1/2 medium |
Excellent source of fiber if seeds are ingested. |
52 |
Prickly Pear |
1 medium |
Good source of Vitamin C and magnesium. |
42 |
Prunes |
5 medium |
Super fiber source. |
100 |
Pummelos |
1 cup |
Rich in Vitamin C. |
72 |
Quince |
1 medium |
Low in fat; high in Vitamin C. |
52 |
Raisins-Golden |
1/2 cup |
Great source of fiber and iron. |
219 |
Raisins-Dark Seedless |
1/2 cup |
Great source of fiber and iron. |
218 |
Raspberries |
1 cup |
Low in calories. |
60 |
Strawberries |
1 cup |
Super low in calories. |
45 |
Tangerines |
1 medium |
Low in calories. |
37 |
Watermelon |
1 cup |
Low in calories; contains some fiber; fair amount of Vitamin C. |
51 |
Expanded Nutrition Information on Fruit
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