Fruit is healthy and contains many essential vitamins and minerals. But what about the calories? Can you eat as much fruit as you want? Here is the fruit calorie table with the most popular fruits.
Fruit is a good source of vitamins, as it is usually eaten raw, and no essential vitamins are lost during the cooking process. According to the recommendations of the German Nutrition Society, we should eat three servings of vegetables and two servings of fruit every day. We are well supplied with vitamins, minerals, and secondary plant substances if we stick to them.
But if you pay attention to your weight or want to lose weight, you are, of course, interested in the calorie content of the fruit. Because: Fruit has more calories than vegetables. The kilocalories of the fruits are based on their high fructose content. Fat, on the other hand, plays practically no role in fruit. But how many calories are actually in it? For those who want to know precisely, we have a calorie table with the most popular fruits.
Table of Contents
Calorie Table Fruit: Stone Fruits
Stone fruits are delicious and are part and parcel of summer. A look at the calorie table shows: This fruit is also relatively low in calories. Take it easy!
- Fruit Calories per 100 g
- Apricot: 43 kcal
- Sour cherry: 53 kcal
- Sweet cherry: 62 kcal
- Mango: 57 kcal
- Mirabelle: 63 kcal
- Nectarine: 56 kcal
- Peach: 41 kcal
- Plum: 48 kcal
Also Read: 10 Rules For Healthy & Balanced Diet
Calorie Table Fruit: Berry Fruits
Berry fruits are the lowest calorie fruits if you take a closer look at the calorie table for fruits. Strawberries, in particular, are great for anyone who wants to lose weight.
- Fruit Calories per 100 g
- Blackberry: 44 kcal
- Cranberry: 35 kcal
- Strawberry: 32 kcal
- Blueberry: 36 kcal
- Raspberry: 34 kcal
- Red currant: 33 kcal
- blackcurrant:39 kcal
- Gooseberry: 37 kcal
Fun fact: from a botanical point of view, the avocado is a berry fruit. Therefore, the avocado is the freshest fruit with the highest calories and provides around 221 kcal per 100 g.
The Ten Lowest Calorie Fruits
- Fruit Calories per 100 g
- Strawberries: 32 kcal
- Papaya: 32 kcal
- Red currants: 33 kcal
- Raspberries: 34 kcal
- Guava: 34 kcal
- Lemon: 35 kcal
- Blueberries: 36 kcal
- Watermelon: 38 kcal
- Grapefruit: 38 kcal
- Quinces: 38 kcal
Calorie Table Fruit: Pome Fruit
Pome fruit such as apples and pears are available all year round. Apples are the most popular fruit among Germans because they taste good, are healthy, and stay fresh for a long time compared to berries and other fruits. A look at the fruit calorie table shows that apples are also relatively low in calories. You have 54 kcal per 100 g. An average apple with 125 g comes to 68 kcal.
- Fruit Calories per 100 g
- Apple: 54 kcal
- Pear: 55 kcal
- Quince: 38 kcal
Did you know that you should keep apples away from all other fruits? An étagère with three levels can be a good kitchen helper for you.
Also Read: What Are The Best Foods For Your Body?
Calorie Table Fruit: Exotic Fruits & Citrus Fruits
Bananas make you fat? Of course, that’s not true, but the calorie table shows that bananas are a higher-calorie fruit with 88 kcal per 100 g. Most of the other exotic fruits are lower in calories. The big exception: fresh dates.
- Fruit Calories per 100 g
- Pineapple: 55 kcal
- Banana: 88 kcal
- Clementine
- mandarine: 46 kcal
- Cowardly: 61 kcal
- Pomegranate: 74 kcal
- Grapefruit: 38 kcal
- Guava: 34 kcal
- Honeydew melon: 54 kcal
- Kiwi: 51 kcal
- Papaya: 32 kcal
- Watermelon: 37 kcal
- Grapes: 70 kcal
- Lemon: 35 kcal
The Ten Most High-Calorie Fresh Fruits
- Fruit Calories per 100 g
- Banana: 88 kcal
- Pomegranate: 74 kcal
- Grapes: 70 kcal
- Sweet cherries: 62 kcal
- fresh figs: 61 kcal
- Mango: 57 kcal
- Nectarines: 56 kcal
- Pineapple: 55 kcal
- Pear: 55 kcal
- Apples: 54 kcal
Calorie Table Fruit: Dried Fruit
During the production of dried fruits, the water is removed from the fruit. Plenty of fructose remains. Therefore, it is not surprising that dried fruits are at the top of the fruit calorie table when it comes to high-calorie fruits.
Dried fruits contain around 250 kcal per 100 g. Access is still allowed from time to time because dried fruits contain essential minerals such as potassium.
You can find out how many calories you should consume during the day with the calorie requirement calculator.
- Fruit Calories per 100 g
- Apple: 248 kcal
- Apricot: 239 kcal
- Banana: 289 kcal
- Cranberry: 312 kcal
- Date: 276 kcal
- Cowardly: 250 kcal
- Plum: 218 kcal
- Raisin: 290 kcal
Fruits with few calories usually contain less sugar, i.e., fewer carbohydrates, instead of water and fiber. You shouldn’t worry too much about the calorie content of fruit if you go overboard (except dried fruit, of course).
An important note at the end: An active lifestyle with a balanced diet and plenty of exercises is still the best way to stay fit and to achieve or maintain a healthy weight.
Also Read: Perfect Recipes For A Summer Snack
