Calories or kilocalories (kcal) are a unit of measurement for the energy contained in food. Fruit is an essential part of a healthy diet and contains a variety of nutrients and antioxidants. It is also a natural source of carbohydrates that the body uses as an energy source. The calorie chart on this page shows how many calories are in various fruits. If you want an overview of the kilocalories for all plant-based foods in our database, use this calorie chart.
Carbohydrates form the basis of the calories in fruit. They exist in the form of fruit sugar (fructose), glucose, and sucrose. However, fruit also contains small amounts of fat and protein. To access the table of protein-rich fruits and the list of fruits that contain fat, click here.
The number of kcal in fruit varies depending on the type and size of the fruit. Generally, fruit varieties are relatively low in calorie content because they mainly consist of water and dietary fiber.
However, some fruits have a higher carbohydrate content or contain a lot of natural sugars, resulting in higher calorie counts. Bananas, pineapples, and mangoes, for example, are relatively high in kilocalories. The same goes for dried fruits such as dates and raisins, which are extremely calorie-dense according to the calorie chart. Therefore, they appear near the top of the list.
Ripeness Of Fruit Influences Fruit Calories
The calorie content of fruit depends on its ripeness. A ripe fruit generally contains more sugar and therefore more calories than an unripe fruit. For example, ripe bananas contain more sugar and therefore more calories than unripe bananas.
Fruit Sugar Contributes To The Calorie Content Of Fruit
Fructose (fructose) is a natural type of sugar that is found in various fruits and vegetables. Generally, fruits contain a higher amount of fructose compared to vegetables. This table reveals the amount of fructose in vegetables. Additionally, this table illustrates the fruits that contain high levels of fructose, found in this table.
Berries and citrus fruits contain relatively low levels of fructose, which also means fewer calories. On the other hand, fruits like mangos, dates, and grapes contain relatively high levels of fructose and calories.
Fresh, Frozen Or Preserved Fruit?
The calorie content of fruit can vary depending on whether it is fresh, frozen, or preserved. Generally, fresh fruits are the best for your health and are also the most nutrient-rich.
Preserved fruit can contain added sugars and other additives that can increase the calorie content. Fruit can also be consumed in the form of dried fruits such as raisins, dried apricots, and figs, which have higher calorie counts.
Fruit juices can also contain added sugars or preservatives that increase the calorie content. For example, a cup of apple juice has about 120 calories, while a medium-sized apple has about 95 calories. It is advisable to consume whole fruits. If you want to drink juice, it's best to choose one without added sugars. Also, limit the quantity as the high sugar content can quickly lead to a calorie surplus.
Some frozen fruits may also contain additional sugars. Therefore, carefully read the labels or nutritional information on the products if you want to ensure the number of calories they contain.
Fruit Calories As Part Of A Healthy Diet
Fruit should always be part of a balanced diet. To fully benefit from the healthy advantages of fruit, you should incorporate a variety of fruit types into your diet. One approach can be to choose fruits of different colors, which provide a wide range of nutrients and phytochemicals.
Fruit is also an excellent snack option. As part of a meal, fruits can be beneficial in reducing hunger between meals and providing the body with important nutrients. Instead of reaching for chips or candies, opt for a banana, an apple, or berries.
Fruit Can Help With Weight Loss
If you want to lose weight, there are ways in which fruit can assist you:
- Low in calories: Our calorie chart shows that most fruits are low in calories. Additionally, they still contain plenty of fiber and essential nutrients. By choosing fruit instead of calorie-rich snacks or sweets, you can decrease your calorie intake. You can find the chart with low-calorie fruits here.
- Fiber: Fruit contains fiber, which can help increase satiety and reduce appetite. Eating a serving of fruit before a meal can contribute to eating less overall, resulting in consuming fewer calories. You can find the chart with fiber-rich fruits here.
- Natural sugar: Although fruit contains sugar, it is natural sugar combined with other nutrients and fiber. Unlike added sugar in processed foods, the natural sugar in fruit can help avoid cravings and maintain stable blood sugar levels.
- Versatility: Fruit can be prepared and enjoyed in many different ways, including fresh, frozen, baked, grilled, or in smoothies. The versatility allows you to add variety to your diet. For example, add fruit to salads, oatmeal with plant-based milk or yogurt alternatives. It is also recommended to combine fruit with protein-rich foods. Use our fruit calorie chart as inspiration for fruits you want to incorporate into your diet in the future.
However, keep an eye on portion sizes as fruit contains calories. When incorporating fruit as part of a healthy diet and consuming it in moderation, it can aid in weight loss.
Building Muscles With Fruit?
An important factor for muscle building is calorie intake. To build muscle mass, you need to consume more calories than your body burns. Calorie-rich fruits such as bananas, apples, grapes, and mango can contribute to providing you with sufficient calories and carbohydrates to support muscle building.
However, when choosing fruits, be mindful not to consume too much sugar. While fruit contains natural sugars, some varieties like dates or pineapples can be very high in sugar. Therefore, it is advisable to limit the intake of sugar-rich fruits and focus on fruits with low sugar content.
Go For Organic Fruit
Organic fruit offers several advantages compared to conventionally grown fruit. Consuming organic fruit can help you stay healthier in the long run, as it is grown without the use of synthetic pesticides, which are not absorbed into the fruit.
Corresponding fruit farmers often employ environmentally friendly methods such as companion planting to deter pests, thereby promoting better soil health.