Calorie Guide: Nutritional Insights for Fruits You Love

Fruits are an essential part of a healthy diet. They are low in calories and rich in essential nutrients, providing the body with energy and numerous benefits. In this article, we present a calorie guide for various types of fruits that will surely amaze you!

How much fruit should you eat per day?

Fruits are low in calories and rich in vitamins and micronutrients, primarily carbohydrates. The carbohydrates in fruits consist of fructose and other types of sugar. Depending on the type of fruit, the sugar content can vary significantly.

Generally, the guidelines from the United States Department of Agriculture recommend consuming about one to two cups of fruit daily. This applies to everyone, from children to adults.

Depending on weight, fitness level, and gender, this amount may vary. However, the rule of eating one to two cups of fruit per day is a good general guideline.

Why is fruit important?

Fruits are packed with fiber, essential nutrients, antioxidants, and phytochemicals. Numerous studies have proven that fruits are beneficial for overall health and the prevention of various diseases.

Following a diet that includes an adequate amount of fruits daily can help lower blood pressure, improve digestion, reduce cholesterol levels, and support the growth and repair of body tissues, while also considering the calorie content of fruits for many individuals.

Calories in fruits

Despite the impressive benefits of fruits, certain types contain high levels of calories, while others are low in calories. This will be presented in the calorie table of fruits. Some fruits also contain high levels of water, while others have high sugar levels. Below are the calorie counts for various types of fruits.

Apple

how many calories are in an apple? A medium-sized apple weighing 182 grams contains about 95 calories, 25 grams of carbohydrates, 0.5 grams of protein, and 0.3 grams of fat.

Apricot

 a single apricot weighing 35 grams, which is one of the lowest-calorie fruits, contains about 17 calories, 3.9 grams of carbohydrates, 0.5 grams of protein, and 0.1 grams of fat.

Avocado

a single avocado weighing 201 grams contains about 322 calories, 17 grams of carbohydrates, 4 grams of protein, and 29 grams of fat.

Banana

how many calories are in a banana? A single banana weighing 118 grams contains about 105 calories, 27 grams of carbohydrates, 1.3 grams of protein, and 0.4 grams of fat.

Blackberries

 a cup of blackberries weighing 144 grams contains about 62 calories, 14 grams of carbohydrates, 2 grams of protein, and 0.5 grams of fat.

Blueberries

 a cup of blueberries weighing 148 grams contains about 85 calories, 21 grams of carbohydrates, 1.1 grams of protein, and 0.5 grams of fat.

Melon

 how many calories are in melon? One cup of melon weighing 552 grams contains about 186 calories, 45 grams of carbohydrates, 4.6 grams of protein, and 1 gram of fat.

Cherry

one cup of cherries weighing 155 grams contains about 77 calories, 19 grams of carbohydrates, 1.6 grams of protein, and 0.5 grams of fat.

Cranberries

one cup of cranberries weighing 100 grams contains about 46 calories, 12.2 grams of carbohydrates, 0.4 grams of protein, and 0.1 grams of fat.

Grapefruit

 half a grapefruit weighing 123 grams contains about 52 calories, 13 grams of carbohydrates, 0.9 grams of protein, and 0.2 grams of fat.

Grapes

 one cup of grapes weighing 92 grams contains about 62 calories, 16 grams of carbohydrates, 0.6 grams of protein, and 0.3 grams of fat.

Kiwi

how many calories are in kiwi? One kiwi weighing 69 grams contains about 17 calories, 5 grams of carbohydrates, 0.6 grams of protein, and 0.4 grams of fat.

Orange

one orange weighing 96 grams contains about 45 calories, 11 grams of carbohydrates, 0.9 grams of protein, and 0.1 grams of fat.

Mango

how many calories are in mango? One mango weighing 336 grams contains about 201 calories, 50 grams of carbohydrates, 2.8 grams of protein, and 1.3 grams of fat.

Peach

 how many calories are in peach? One peach weighing 142 grams contains about 63 calories, 15 grams of carbohydrates, 1.5 grams of protein, and 0.5 grams of fat.

Apricot

one apricot weighing 150 grams contains about 59 calories, 14 grams of carbohydrates, 1.4 grams of protein, and 0.4 grams of fat.

Pear

how many calories are in pear? One pear weighing 178 grams contains about 102 calories, 27 grams of carbohydrates, 0.6 grams of protein, and 0.2 grams of fat.

Pineapple

one cup of pineapple weighing 165 grams contains about 82 calories, 22 grams of carbohydrates, 0.9 grams of protein, and 0.2 grams of fat.

Plum

one plum weighing 66 grams contains about 30 calories, 7.5 grams of carbohydrates, 0.5 grams of protein, and 0.2 grams of fat.

Pomegranate

half a cup of pomegranate weighing 87 grams contains about 72 calories, 16 grams of carbohydrates, 1.5 grams of protein, and 1 gram of fat.

Strawberrie

one cup of strawberries weighing 152 grams contains about 49 calories, 12 grams of carbohydrates, 1 gram of protein, and 0.5 grams of fat.

Red watermelon

one cup of red watermelon weighing 152 grams contains about 46 calories, 11 grams of carbohydrates, 0.9 grams of protein, and 0.2 grams of fat.

The importance of carbohydrate counting in fruits.
 

Calculating the amount of carbohydrates in fruits provides accuracy and completeness regarding the nutrients they offer your body.

Although the carbohydrates in fruits differ from those found in other foods such as bread, biscuits, pasta, and others, it is important to calculate them and consume them in moderation under certain medical conditions.

Fruits can be consumed by individuals following any of the low-carbohydrate diets, known as the low-carb diet, but in smaller quantities or by choosing types of fruits that contain low levels of carbohydrates.

In our article "A Guide to Calorie Content in Various Types of Fruits," we provide extensive information about the calorie content in fruits, their nutritional importance, and the significance of calculating their carbohydrate ratio.