Counting Calories In Fruit
Diet Nutrition Notes

Written by Diet Bites

Want to lose weight?

Try substituting fruits for desserts in your daily diet and see what happens. You'll be thinner, healthier and your body will work more productively to let you be the best that you can be!  Go a step forward and cut out high-calorie snacks and substitute fresh, canned or frozen fruits. You'll see a big difference on your weight scales.

Try enjoying a fresh apple for snack time rather than a fried apple pie. And almost all varieties of melon are extra low in calories - about 50 calories per cup of fruit. Although bananas tend to be perceived as high in calories, for about 100 calories you can enjoy almost three compared to one candy bar - not that you'd want to do that because with weight loss it's all about moderation and eating healthy.

Remember, counting calories leaves little room for Diet Failure. And when you're dieting, you need all the advantages you can get!  "Dieting Counts!"

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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