Calories in Fruits
Fresh fruits and their calorie content. 31 fruits with detailed nutrition.
Fruits at a glance
Best fruits for weight loss
Low calorie density, high fiber, hard to overeat. Pick from these when you want volume that costs almost nothing:
Watermelon
92% water, 30 calories per 100g. No common fruit gives you more bowl for fewer calories.
Strawberry
32 calories per 100g and a full day's vitamin C in a cup. Sweet without the glucose spike of a snack bar.
Raspberries
8g fiber per cup. The highest of any common fruit. Half a cup as a topping changes the satiety arc of breakfast.
Grapefruit
Half a grapefruit before meals dropped energy intake 21-29% in a 12-week trial. The volume effect, not magic enzymes.
Apple
A medium apple is ~95 calories with 4g fiber. Eat one 30 minutes before lunch and you eat less of lunch.
All fruits (31)
Pear
101 cal / 1 medium pear
0.4g protein • 15.1g carbs • 0.2g fat
Plum
36 cal / 1 medium plum
0.7g protein • 11.4g carbs • 0.3g fat
Apricot
17 cal / 1 apricot
1.4g protein • 11.1g carbs • 0.4g fat
Nectarine
62 cal / 1 medium nectarine
1.1g protein • 10.6g carbs • 0.3g fat
Tangerine
47 cal / 1 medium tangerine
0.8g protein • 13.3g carbs • 0.3g fat
Grapefruit
52 cal / 1/2 grapefruit
0.8g protein • 10.7g carbs • 0.1g fat
Banana
105 cal / medium (7-8")
1.1g protein • 22.8g carbs • 0.3g fat
Apple
95 cal / medium (3" diameter)
0.3g protein • 13.8g carbs • 0.2g fat
Avocado
160 cal / 1/2 avocado
2g protein • 8.5g carbs • 14.7g fat
Orange
62 cal / medium (2.6" diameter)
0.9g protein • 11.8g carbs • 0.1g fat
Grapes
104 cal / 1 cup
0.7g protein • 18.1g carbs • 0.2g fat
Strawberry
49 cal / 1 cup, halves
0.7g protein • 7.7g carbs • 0.3g fat
Watermelon
46 cal / 1 cup, diced
0.6g protein • 7.6g carbs • 0.2g fat
Mango
99 cal / 1 cup, sliced
0.8g protein • 15g carbs • 0.4g fat
Blueberry
84 cal / 1 cup
0.7g protein • 14.5g carbs • 0.3g fat
Pineapple
82 cal / 1 cup, chunks
0.5g protein • 13.1g carbs • 0.1g fat
Peach
63 cal / 1 medium peach
0.9g protein • 10.1g carbs • 0.3g fat
Cherries
71 cal / 100g
1g protein • 16.2g carbs • 0.2g fat
Raspberries
57 cal / 100g
1g protein • 12.9g carbs • 0.2g fat
Kiwi
98 cal / 1 medium kiwi
1g protein • 13.8g carbs • 0.6g fat
Cantaloupe
54 cal / 1 cup cubed
0.8g protein • 8.2g carbs • 0.2g fat
Clementine
35 cal / 1 clementine
0.8g protein • 12g carbs • 0.1g fat
Raisins
84 cal / 1 oz
3.3g protein • 79.3g carbs • 0.3g fat
Plantain
233 cal / 1 medium plantain
1.2g protein • 29.2g carbs • 1g fat
Pomegranate
72 cal / 1/2 cup arils
1.7g protein • 18.7g carbs • 1.2g fat
Papaya
62 cal / 1 cup chunks
0.5g protein • 10.8g carbs • 0.3g fat
Boysenberries
75 cal / 1 cup boysenberries
1.1g protein • 12.2g carbs • 0.3g fat
Honeydew
63 cal / 1 cup diced
0.5g protein • 8.2g carbs • 0.2g fat
Blackberries
43 cal / 100g
1.4g protein • 9.6g carbs • 0.5g fat
Cranberries
46 cal / 1 cup whole
0.5g protein • 12g carbs • 0.1g fat
Lemon
24 cal / 1 medium lemon
1.1g protein • 9.3g carbs • 0.3g fat
Highest fiber fruits
Most adults get half the recommended 25-35g of fiber per day. These three are the easiest fix:
About fruits
Whole fruit is the rare food where the research consensus and the bro-science agree: people who eat more of it weigh less. Most varieties run 50-100 calories per serving, and the fiber makes them genuinely hard to overeat.
The "fruit is too sugary" panic only applies to juice and dried fruit, 100g of raisins is 299 calories versus 67 for the same weight of grapes. Eat fruit whole and the sugar argument disappears.
Tips for eating fruits
Eat fruit whole, never juiced
A glass of orange juice (110 cal, 0g fiber) hits your blood sugar like a soda. A whole orange (62 cal, 3g fiber) doesn't. The fiber is the entire point.
Pair fruit with protein or fat
Apple + 1 tbsp peanut butter or berries + Greek yogurt extends satiety from ~90 minutes to 3-4 hours. Plain fruit alone is a quick burn; pair it and it becomes a real snack.
Skip dried, choose frozen
Drying concentrates calories 4-5x. A 1/4 cup of raisins (130 cal) is the same sugar load as a soda. Frozen berries stay fresh for months and cost half what fresh costs out of season.
Make fruit the visible default
Studies on the 'see-food' effect show people eat 2-3x more of any food kept in plain sight. A bowl of apples on the counter beats a bag of chips in the pantry every time.
Don't fear bananas
A medium banana is 105 calories with 3g fiber and 422mg potassium. Nothing like a candy bar despite the carb count. Pre- or post-workout, they're one of the best portable carb sources.
Buy in-season for taste and cost
Strawberries in February are flavorless and 50% more expensive. Use the seasonal chart below. Eating in-season is the rare nutrition tip that also saves money.
In-season eating
Berries peak May-September. Stone fruit (peaches, plums, nectarines) June-August. Apples and pears September-November. Citrus December-March. Mango and pineapple year-round but flavor peaks March-July. In-season costs 30-50% less and tastes like a different fruit.
Storage guide
Bananas, tomatoes, and avocados ripen on the counter. Never refrigerate until ripe. Berries last 3-5 days unwashed; wash right before eating or they turn to mush in hours. Apples, citrus, and grapes belong in the crisper for 2-3 weeks. Cut fruit browns fast. Toss with lemon juice to buy a day.
Frequently Asked Questions
Last updated: Apr 24, 2026