Fruit has been demonized by parts of the health and fitness industry due to its high sugar content. In reality, it should be a key component of most healthy, balanced diets and is even a great option to include during periods of attempted fat loss due to fruit containing low amounts of calories and providing an array of health benefits. But just how many calories are there in each type of fruit?
In this article, we’ll discuss the number of calories in the top 100 most common fruits (and not so common – what is a Buddha’s Finger?!) We’ll also look at the health benefits and why it’s important to regularly consume fruits even when eating a fat-loss focused diet.
The list may introduce you to some new fruits you haven’t heard of and may fancy trying. It may also give you some new options when looking for low calorie fruits if you are looking to reduce the number of calories you eat. Alternatively, you may be looking for some high calorie options if looking to put on weight. This guide has it all!
Why Should We Eat Fruit Regularly & What are the Health Benefits?
Nutrient-Rich
Fruits are nutrient-rich and packed full of essential vitamins and minerals. These include vitamin C, potassium, and folate, which are crucial for maintaining overall health and supporting bodily functions.
Full of Fiber
Most fruits contain beneficial amounts of dietary fiber. Fiber aids digestion, helps regulate blood sugar levels, and can lower cholesterol.
Rich in Antioxidants
Fruits are rich in antioxidants which help protect the body from oxidative stress and inflammation. Antioxidants such as flavonoids can reduce the risk of chronic diseases like heart disease, cancer, and diabetes.
Contains Natural Sugars
Unlike most processed foods, fruits contain natural sugars which are far healthier than added sugar and refined sugar. Fructose and glucose are found naturally in fruit. The effects of these natural sugars on the body are moderated by the fiber, vitamins and minerals also contained in the fruit.
Boosts the Immune System
The high content of vitamins and antioxidants in fruit, including vitamin c, helps to support the body’s immune function which fights off illnesses and disease.
Improves Heart Health
Regular consumption of fruits such as berries, citrus fruits, and apples has been linked to a reduced risk of heart disease. These fruits contain compounds that help lower blood pressure, reduce cholesterol, and improve blood vessel function.
List of the Lowest Calorie Fruits to Highest
| Fruit | Calories Per 100g |
| Chayote | 19 calories |
| Miracle Fruits | 20 calories |
| Lemons | 29 calories |
| Calamondin | 30 calories |
| Limes | 30 calories |
| Kaffir Lime | 30 calories |
| Yuzu | 30 calories |
| Pitangas (Brazilian Cherry) | 30 calories |
| Watermelons | 30 calories |
| Tamarillos | 31 calories |
| Starfruits (Carambolas) | 31 calories |
| Acerolas (Barbados Cherries) | 32 calories |
| Strawberries | 32 calories |
| Cantaloupes | 34 calories |
| Honeydew Melons | 36 calories |
| Satsuma | 38 calories |
| Peaches | 39 calories |
| Pears | 39 calories |
| Grapefruits | 42 calories |
| Papayas | 43 calories |
| Mulberries | 43 calories |
| Blackberries | 43 calories |
| Rose Apples | 44 calories |
| African Cucumber | 44 calories |
| Nectarines | 44 calories |
| Gooseberries | 44 calories |
| Horned Melons (Kiwano) | 44 calories |
| Surinam Cherries | 45 calories |
| Cranberries | 46 calories |
| Plums | 46 calories |
| Clementine | 47 calories |
| Ugli Fruits | 47 calories |
| Ugli Fruit | 47 calories |
| Medlars | 47 calories |
| Loquats | 47 calories |
| Blood Orange | 47 calories |
| Oranges | 47 calories |
| Noni | 48 calories |
| Monkey Orange | 48 calories |
| Apricots | 48 calories |
| Camu Camu | 50 calories |
| Cloudberries | 50 calories |
| Boysenberries | 50 calories |
| Cherries | 50 calories |
| Jabuticaba | 50 calories |
| Pineapples | 50 calories |
| Loganberries | 51 calories |
| Raspberries | 52 calories |
| Apples | 52 calories |
| Feijoa (Pineapple Guava) | 53 calories |
| Tangerines | 53 calories |
| Hala Fruit | 54 calories |
| Redcurrants | 56 calories |
| White Currants | 56 calories |
| Quince | 57 calories |
| Blueberries | 57 calories |
| Bilberries | 57 calories |
| Langsat | 57 calories |
| Dragon Fruits (Pitayas) | 60 calories |
| Jabuticabas | 60 calories |
| African Mango | 60 calories |
| Longans | 60 calories |
| Mangoes | 60 calories |
| Kiwis | 61 calories |
| Blackcurrants | 63 calories |
| Lychees | 66 calories |
| Guavas | 68 calories |
| Rambutans | 68 calories |
| Grapes | 69 calories |
| Kumquats | 71 calories |
| Finger Lime | 73 calories |
| Mangosteens | 73 calories |
| Elderberries | 73 calories |
| Soursops (Guanabanas) | 73 calories |
| Figs | 74 calories |
| Buddha's Hand | 74 calories |
| Medlars | 74 calories |
| Pawpaw (Asimina triloba) | 75 calories |
| Custard Apples (Cherimoyas) | 75 calories |
| Nance | 76 calories |
| Marula | 76 calories |
| Jujubes | 79 calories |
| Barberries | 81 calories |
| Persimmons | 81 calories |
| Langsat (Lanzones) | 82 calories |
| Mabolo (Velvet Apple) | 82 calories |
| Salak (Snake Fruits) | 82 calories |
| Sapodillas | 83 calories |
| Pomegranates | 83 calories |
| Bananas | 89 calories |
| Jackfruits | 95 calories |
| Passion Fruits | 97 calories |
| Breadfruits | 102 calories |
| Durians | 133 calories |
| Bael | 140 calories |
| Ackees | 151 calories |
| Avocados | 160 calories |
| Tamarinds | 239 calories |
| Dates | 277 calories |
| Coconuts | 354 calories |
Source for number of calories: https://fdc.nal.usda.gov/
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