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How many calories are in fruit?

How many calories are in fruit?

Calories in fresh, canned and dried fruit:

Below are the approximate number of calories in a variety of fruit (fresh fruit, canned fruit, and dried fruit).

Fresh Fruit

Apple
  • Small – 80 calories
  • Medium – 95 calories
  • Large – 120 calories
Banana
  • Small – 90 calories
  • Medium – 105 calories
  • Large – 120 calories
Blackberries

1 cup = 60 calories

Blueberries

1 cup = 85 calories

An easy way to add fruit to your day is to add blueberries, strawberries, or any other berries to your cereal in the morning.

Cereal and fruit is the most common breakfast among more than 2300 adults (NWCR members) who have lost an average of 70lbs and kept it off. Will eating breakfast help me lose weight?

Cantaloupe

1 cup (cubes) = 55 calories

Cherries

1 cup = 95 calories

Clementine

35 calories

Grapefruit
  • Small – 30 calories
  • Medium – 40 calories
  • Large – 50 calories
Grapes

1 cup = 60 calories

Honeydew melon

1 cup (diced) = 60 calories

Kiwi

40 calories

Mango

1 cup (pieces) = 100 calories

Orange
  • Small – 45 calories
  • Medium – 65 calories
  • Large – 85 calories
Peach
  • Small – 50 calories
  • Medium – 60 calories
  • Large – 70 calories
Pear
  • Small – 85 calories
  • Medium – 105 calories
  • Large – 130 calories
Pineapple

1 cup raw chunks = 85 calories

Plum

30 calories

Raspberries

1 cup = 65 calories

Strawberries

1 cup = 50 calories

Tangerine
  • Small – 40 calories
  • Medium – 50
  • Large – 65 calories
Watermelon

1 cup (diced) = 45 calories

Fruit closest to it’s natural form (for example, fresh fruit and unsweetened frozen fruit) will be naturally higher in fiber and lower in added sugar than canned and dried fruit.

Canned Fruit

Fruit cocktail
  • 1 cup (canned in juice) = 110 calories
  • 1 cup (in light syrup) = 140 calories
  • 1 cup (in heavy syrup) = 180 calories
Peaches
  • 1 cup (in juice) = 110 calories
  • 1 cup (canned in light syrup) = 135
  • 1 cup (in heavy syrup) = 195 calories
Pineapple
  • 1 cup chunks (in juice) = 150 calories
  • 1 cup crushed pineapple = 150 calories

When purchasing canned fruit, choose fruit that is canned in lite/light syrup, 100% fruit juice, or its own juice.

Fruit canned in heavy syrup can have up to twice as many calories and twice as much sugar as fruit canned in lite syrup or 100% fruit juice.

Dried Fruit

Raisins

1/2 cup = 215 calories

Dried Cranberries

1/3 cup (sweetened) = 140 calories

Dried Apricots

1/4 cup = 100 calories

Dried Apples

1/2 cup = 105 calories

Dried Figs

1/2 cup = 185 calories

Dried cherries

1/2 cup = 225 calories

Adding dried fruit and nuts to plain oatmeal is a great way to add variety and flavor:

Source:
Calorie counts from CalorieKing.com



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FitnessforWeightLoss.com was created by Stephanie Averkamp, a recognized health and fitness professional and sole-author of the content on this website. Stephanie's approach to weight loss emphasizes making small, realistic, and permanent lifestyle changes. Read more...

Stephanie Averkamp

Our Approach: Short-term solutions (like dieting) are unrealistic and ineffective because at some point they end. As soon as a diet or program ends, so do the results. Permanent weight loss is a journey; it's not a race or competition and there is no finish line. Read more...