How Many Calories are There in Fruits?

Calories in fruits depend on the type of fruits and the sugar content in them. Most fruits are considered low in calories. Fruits are majorly composed of huge amounts of carbohydrates, and small amounts of protein or fats. Fruits consist of simple sugars as well as complex carbohydrates made of three or more bonded sugars. Depending on the fruit, the glucose and fructose composition of them varies. While 125 gm of banana accounts for 111 calories, 131 gm of fruits like orange has 62 calories. Let us check the details of calories in fruits, their nutritional composition, and their health benefits here.

Read More

No Room Rent Capping | No Medical Check-up up to 55yrs | Tax Benefit up to 75k | Buy Health Insurance starting @ ₹244 pm

About Calories in Fruits

Almost all fruits are typically carbohydrates, although the calories present in fruit can also come from small amounts of protein or fats. However, while carbs are not all the same, they are usually a combination of complex carbohydrates wherein they are made of three or more bonded sugars as well as simple carbohydrates that are simple sugars.

This indicates that the amount of fructose and glucose present varies depending on the type of fruit you consume. For instance, figs and bananas taste very sweet as they are high in sugar, but cranberries and lemons have a tart flavor since they have lower sugar content. Regardless of this difference, most fruits are considered to be low in calories.

To add to this, fruits are slated to have decent nutritional value since they contain lots of minerals and vitamins for each serving. Fruit varieties such as coconuts and avocado also contain healthy fats. It is crucial to understand that fruits that are higher in fat have more caloric density since each gram of fat has about twice as many calories as a gram of carbohydrates or proteins.

How Many Calories Do Different Fruits have?

Often, fresh fruits are not sold with a nutrition label. What are the calories in one mango, for example? This can be frustrating to those who wish to get their health in order. Whether your goal is to try to eat healthier, increase calorie consumption, limit your carbohydrate intake, or simply count your calories, use the following chart to ascertain which fruits fit best with your eating plan.

Fruit

Serving Size

Calories

Apple Calories

1 apple (182 g)

95 cal

Apricot Calories

1 apricot (35 g)

17 cal

Avocado Calories

1 avocado (200 g)

320 cal

Banana Calories

1 banana (125 g)

111 cal

Blackberries Calories

1 cup (144 g)

62 cal

Blueberries Calories

1 cup (148 g)

84 cal

Cantaloupe Calories

1 wedge (69 g)

23 cal

Cherries Calories

1 cherry (8 g)

4 cal

Cranberries Calories

1 cup (100 g)

46 cal

Currants Calories

1 cup (112 g)

63 cal

Custard Apple Calories

1 custard apple (135 g)

136 cal

Dragon Fruit Calories

1 dragon fruit (100 g)

60 cal

Dates Calories

1 date (7.1 g)

20 cal

Figs Calories

1 fig (50 g)

37 cal

Grapes Calories

1 cup (151 g)

104 cal

Greengage Calories

1 fruit (5 g)

2 cal

Guava Calories

1 guava (55 g)

37 cal

Jackfruit Calories

1 cup (151 g)

143 cal

Kiwi Calories

1 liwi (183 g)

112 cal

Lemon Calories

1 lemon (58 g)

17 cal

Lime Calories

1 lime (67 g)

20 cal

Lychees Calories

1 lychee (10 g)

7 cal

Mandarin Oranges Calories

1 mandarin orange (88 g)

47 cal

Mango Calories

1 mango (336 g)

202 cal

Minneola Calories

1 minneola (109 g)

70 cal

Mulberries Calories

1 cup (140 g)

60 cal

Nectarine Calories

1 nectarine (150 g)

66 cal

Olives Calories

1 olive (2.7 g)

2 cal

Orange Calories

1 orange (131 g)

62 cal

Papaya Calories

1 fruit (500 g)

215 cal

Passion Fruit Calories

1 passion fruit (18 g)

17 cal

Peach Calories

1 peach (150 g)

59 cal

Pear Calories

1 pear (178 g)

101 cal

Persimmon Calories

1 fruit (25 g)

32 cal

Pineapple Calories

1 pineapple (905 g)

453 cal

Plantains Calories

1 plantain (179 g)

218 cal

Plum Calories

1 plum (66 g)

30 cal

Pomegranate Calories

1 pomegranate (282 g)

234 cal

Raisins Calories

1 cup (145 g)

434 cal

Rambutan Calories

1 rambutan (9 g)

7 cal

Raspberries Calories

1 cup (123 g)

64 cal

Rhubarb Calories

1 stalk (51 g)

11 cal

Starfruit Calories

1 star fruit (91 g)

28 cal

Strawberries Calories

1 cup (152 g)

49 cal

Tamarind Calories

1 tamarind (2 g)

5 cal

Tangerine Calories

1 tangerine (88 g)

47 cal

Watermelon Calories

1 wedge (286 g)

86 cal

Calories in Common Food Items with Fruits

Today, you can find fruits added in almost everything: from bananas in healthy smoothies to blueberries in indulgent cheesecakes. It is crucial to be informed about how most of your common food items that are fruit-based vary based on calories. Knowing this can help you decide which fruit-based foods to keep in your diet, and which to swap out with low calorie or higher calorie options.

Food Item

Calories

Apple pie calories (1 piece)

277 cal

Blueberry Cheesecake calories (1 serving)

495 cal

Calories in mango shake (1 glass)

252 cal

Coconut water calories (1 coconut)

39 cal

Fruit custard calories (1 cup)

225 cal

Fruit salad calories (1 cup)

124 cal

Health Benefits of Including Fruits in Diet

Fruits are said to be a ‘healthy food.’ But what does this mean? Why are fruits considered so good to add to one’s diet? Here are some of the health benefits of including fruits in one’s diet.

  • Reduced risk of developing a chronic illness:

Consuming a diet chocked full of diverse fruits can reduce one’s risk of developing cardiovascular disease, including strokes, or type 2 diabetes.

  • Improved heart function:

Fruits can be rich in potassium (banana) and thereby directly mitigate the risk of stroke or heart disease. Potassium in fruits also helps to reduce bone loss or the potential development of kidney stones.

  • Lower risk of defects in neural tube:

Folic acid or folate enables the body to create red blood cells. Pregnant women need copious amounts of folate, particularly in their first trimester. Folate can aid in preventing neural tube-related birth defects, a common form of which is seen as spina bifida.

  • Protection against cell damage:

Fruits are loaded with antioxidants (blueberries, cranberries). Antioxidants help in the repair of cellular damage done by free radicals, and might also offer preventative properties against certain cancers. Some studies cite antioxidants as useful for digestive health too since polyphenols (a type of antioxidant) have been shown to alter gut microecology.

How Many Fruits Should You Consume Every Day?

Governmental guidelines detailed by nutritional organizations recommend that the average person consume at least two servings of fruit each day. While individual recommendations can vary from person to person, two cups of fruit a day are likely to help most people. In case you are pregnant, diabetic, or have other blood sugar-related complications, you should ask your healthcare provider about how much fruit is optimal for your well-being.

Most doctors recommend opting for diversity in one’s fruit choices. Hence, your two daily servings should be changing according to preference or seasons. Eating fruits seasonally is also friendlier for your budget and helps support your local farmers. Some sources claim that you can even go up to five servings a day, but the key is sustainability and finding what works for you.

Conclusion

Fruits are an essential component of well-being and can make for an effective tool if one is looking to lose weight. To keep your weight and calories in check, be mindful of your basal metabolic rate and the number of calories you need to maintain, increase or decrease mass. Not only can you make sure you don’t gain or lose weight unprompted, but you also get to regulate how energetic you feel by eating the right amount of calories for you.

Even when one regularly monitors the calories in fruit and vegetables, some people might just have chronic health complications. In such cases, health insurance can be your best friend. Health insurance provides comprehensive coverage against the most common health issues by charging you a low monthly premium.

Health Insurance Plans Available at Finserv MARKETS