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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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