How Many Calories Are In Each Fruit? | Smart Portion Guide

Fruit Calories By Type: Handy Chart And Portions

Here’s a broad, dependable snapshot using common raw fruit values. Numbers reflect per 100 grams and an everyday serving. For brand-specific items or canned fruit in syrup, calories jump. Trusted tools like MyFoodData pull from USDA datasets, so you’ll see consistent ranges across varieties.

Fruit	Calories/100 g	Typical Serving Calories
Apple	~52	~95 (1 medium)
Banana	~89	~105 (1 medium)
Orange	~47	~62 (1 medium)
Grapes	~69	~104 (1 cup)
Strawberries	~32	~49 (1 cup)
Blueberries	~57	~84 (1 cup)
Raspberries	~52	~64 (1 cup)
Blackberries	~43	~62 (1 cup)
Pineapple	~50	~83 (1 cup)
Mango	~60	~99 (1 cup)
Papaya	~43	~60 (1 cup)
Watermelon	~30	~85 (1 large slice)
Cantaloupe	~34	~54 (1 cup)
Honeydew	~36	~61 (1 cup)
Kiwi	~61	~42 (1 fruit)
Pear	~57	~101 (1 medium)
Peach	~39	~58 (1 medium)
Plum	~46	~30 (1 small)
Cherries (Sweet)	~63	~97 (1 cup)
Pomegranate Arils	~83	~144 (1 cup)
Avocado	~160	~240 (1 medium)
Lemon	~29	~17 (1 fruit, juice)
Lime	~30	~11 (1 fruit, juice)
Grapefruit	~42	~97 (1/2 large)
Dates (Dried)	~282	~66 (2 dates)
Raisins	~299	~108 (1/4 cup)

Calorie ranges come from raw fruit averages. If you track intake, pair this with your daily calorie needs so portions line up with your plan.

How Many Calories Are In Each Fruit: Factors That Shift The Number

Three things swing fruit calories: water content, sugar concentration, and serving size. Melons and berries are watery, so you get more bite volume for fewer calories. Denser picks like banana or mango carry more sugar per gram, so the same weight lands higher.

Ripeness And Variety

As fruit ripens, starch turns to sugar. A firm banana can be a bit lighter than a fully speckled one. Varieties matter too: a honeycrisp apple isn’t identical to a gala. Expect small shifts around the averages in the chart.

Whole, Cut, Dried, Or Juiced

Cut fruit is the same food, just easier to eat fast, which can lead to larger servings. Drying removes water and concentrates energy into small bites. Juice removes fiber, so a glass can match the calories of multiple pieces. The MyFoodData fruit tables show that spread clearly.

Serving Size Reality

Labels often assume a set weight. Real life doesn’t. Your “cup” of grapes could be a heavy, packed cup or a loose one. Weighing fruit once or twice teaches your eye what a cup or 100 grams looks like.

Picking Lower-Calorie Fruit For Volume

If you love big bowls, favor melons, berries, grapefruit, papaya, or pineapple. You’ll fill the same bowl for fewer calories than you would with mango or banana. Citrus gives pop for little cost; squeeze over a fruit salad to brighten flavor without adding much energy.

Mix And Match Bowls

Use a 2:1 ratio of watery fruit to sweeter fruit. Two cups of melon with half a cup of mango feels lush but keeps the total steady. Spoon in a little plain yogurt for creaminess without a big bump.

When You Want Something Dense

Banana, dates, and raisins are handy when you need quick energy. Blend half a banana into a smoothie, or chop two dates over oats. You get dessert-level sweetness without going overboard.

Smart Portions For Popular Fruits

Here’s a quick way to frame servings you’ll meet all the time. Swap in similar fruit if needed and measure the first few times to build a reliable eye.

• Apple: One medium piece, about the size of a tennis ball, lands near 95 calories.
• Banana: A medium banana hovers around 105 calories. A small one trims that by 20–25.
• Grapes: A loose cup sits near 100 calories; a packed cup pushes higher.
• Strawberries: A heaping cup is still light. Toppings change the math fast.
• Mango: One cup of pieces is near 100 calories. A whole large mango can be double that.
• Avocado: It’s a fruit and energy-dense. Use measured slices when you want a smaller hit.

Fresh, Dried, Or Juice: Calorie Swaps That Matter

Same fruit, very different density. Skim this chart before making a snack or drink. Values reflect typical unsweetened products unless stated.

Fruit Form	Typical Portion	Calories
Grapes (Fresh)	1 cup	~104
Raisins (Dried)	1/4 cup	~108
Grape Juice	8 fl oz	~152
Apricot (Fresh)	2 medium	~34
Dried Apricots	1/4 cup	~90
Apple (Whole)	1 medium	~95
Applesauce (Unsweetened)	1/2 cup	~50
Apple Juice	8 fl oz	~112
Pineapple (Fresh)	1 cup	~83
Dried Pineapple	1/4 cup	~120

How To Use This Fruit Calorie List Day To Day

Plan Snacks That Fit

Pick the serving that matches your goal, then add protein or dairy if you want more staying power. Apple with cheddar, berries with skyr, or mango with cottage cheese work well. If you prefer plant-based, try soy yogurt or a small handful of nuts on the side.

Build Bowls With Balance

Start with two cups of low-calorie fruit, then add a half cup of a sweeter fruit. If you want crunch, swap granola for toasted oats to soften the calorie hit. A squeeze of lime wakes up melon and berries for almost no extra energy.

When You Track, Weigh Once

A kitchen scale removes guesswork. Weigh 100 grams of a fruit you eat often and memorize the look. Next time, you’ll eyeball with confidence. For precise entries, you can search items directly in USDA FoodData Central and match gram weights.

Method And Sources

Values above are compiled from standard raw fruit entries in USDA-linked databases. The public tools at MyFoodData and the FoodData Central search align on baselines, with small variations by variety, season, and growing region.

Want a bigger master list to pair with this chart? Try our low-calorie foods guide.