Calories in Fruit

This is the place you start when you want to find out how many calories in fruit and how many calories in a specific fruit. For instance, how many calories in a banana or in an apple. You get a better feeling of the number of calories by comparing one fruit against the other.Below you will see several charts of the calories in fruit. Each chart gives a different pattern to help you decide which fruit to eat. Even on a diet it is good to get at least two servings of fruit. A serving is about a cup.

 

Calorie Fruit Chart Alphabetical

    Food Description portion  Calories Calorie Cash protein (g) fat (g) fiber g. carb
Fruits and Fruit Juices
Apple raw unpeeled (3 per lb)  2 3/4"............. 1 apple  81 0.75 Tr Tr 3.7 21
Apple peeled, sliced ....................... 1 cup  63 0.75 Tr Tr 2.1 16
Apple juice, bottled or canned……….. 1 cup  117 1.25 Tr Tr 0.2 29
Applesauce Sweetened ............................... 1 cup  194 2 Tr Tr 3.1 51
Applesauce Unsweetened........................... 1 cup  105 1 Tr Tr 2.9 28
Apricots Raw no pits (12 per lb with pits) .......... 1 apricot  17 0.25 Tr Tr 0.8 4
Apricots canned in heavy syrup ................ 1 cup  214 2.25 1 Tr 4.1 55
………….in Juice pack............................. 1 cup  117 1.25 2 Tr 3.9 30
Apricot nectar ………………................. 1 cup  141 1.5 1 Tr 1.5 36
Asian pear, raw 2 1/4" high x 2 1/2" dia........... 1 pear  51 0.5 1 Tr 4.4 13
……….. 3 3/8" high x 3" dia ................... 1 pear  116 1.25 1 1 9.9 29
Avocado (no skin or seed) California (1/5 whole).... 1 oz  50 0.5 1 5 1.4 2
Avocado (no skin or seed)  Florida (1/10 whole) ..... 1 oz  32 0.25 Tr 3 1.5 3
Banana Whole, medium (7" to 7 7/8"long)....... 1 banana 109 1 1 1 2.8 28
Banana Sliced ...................................... 1 cup 138 1.5 2 1 3.6 35
Blackberries, raw ...................... 1 cup  75 0.75 1 1 7.6 18
Blueberries Raw ...................................... 1 cup  81 0.75 1 1 3.9 20
Blueberries Frozen, sweetened, thawed .... 1 cup  186 1.75 1 Tr 4.8 50
 Carambola (starfruit) Whole (3 5/8" long)........... 1 fruit 30 0.25 Tr Tr 2.5 7
 ……………..Sliced ...................................... 1 cup 36 0.25 1 Tr 2.9 8
Cherries, sour, pitted, canned in water ................ 1 cup  88 1 2 Tr 2.7 22
Cherries sweet raw ................................. 10 cherries 49 0.5 1 Tr 1.6 11
Cherry pie filling, canned ......... 1/5 of 21-oz can  85 0.75 Tr Tr 0.4 21
Cranberries, dried, sweetened…1/4 cup 92 1 Tr Tr 2.5 24
Cranberry sauce (1/8 of can).............................. 1 slice  86 0.75 Tr Tr 0.6 22
Dates, without pits Whole...................... 5 dates  116 1.25 1 Tr 3.2 31
Dates, without pits Chopped ............................. 1 cup 490 5 4 1 13.4 131
Figs, dried.................................. 2 figs 97 1 1 Tr 4.6 25
Fruit cocktail, canned in heavy syrup ................. 1 cup  181 1.75 1 Tr 2.5 47
Fruit cocktail, canned  in juice pack ................... 1 cup  109 1 1 Tr 2.4 28
Grapefruit (3 3/4" dia)  ............ 1/2 grapefruit  37 0.25 1 Tr 1.4 9
Grapefruit canned in light syrup ......................... 1 cup  152 1.5 1 Tr 1 39
Grapefruit juice Raw Pink  or White.......................... 1 cup  96 1 1 Tr 0.2 23
Grapefruit juice canned Unsweetened ............... 1 cup  94 1 1 Tr 0.2 23
Grapefruit juice concentrate Undiluted........ 6-fl-oz can  302 3 4 Tr 0.8 72
Grapefruit juice diluted 3x by volume................. 1 cup  101 1 1 Tr 0.2 24
Grapes, seedless, raw ................ 10 grapes  36 0.25 Tr Tr 0.5 9
………………………………..1 cup 114 1.25 1 1 1.6 28
Grape juice Canned or bottled ................... 1 cup 154 1.5 1 Tr 0.3 38
Grape Juice concentrate Undiluted................ 6-fl-oz can  387 3.75 1 1 0.6 96
Diluted with 3 parts water by volume ....................... 1 cup  128 1.25 Tr Tr 0.3 32
Kiwi fruit (about 5 per lb with skin) .... 1 medium  46 0.5 1 Tr 2.6 11
Lemons or Lime no peel (2 1/8" dia with p........ 1 fruit 17 0.25 1 Tr 1.6 5
Lemon or Lime juice Raw ….... juice of 1 fruit(2 1/8") 12 0 Tr 0 0.2 4
Lemon or Lime juice canned or bottled unsweet ... 1 cup 51 0.5 1 1 1 16
Mango Whole...................................... 1 mango 135 1.25 1 1 3.7 35
Mango Sliced ...................................... 1 cup  107 1 1 Tr 3 28
Cantaloupe (5")  Wedge............................. 1/8 melon  24 0.25 1 Tr 0.6 6
Cantaloupe Cubes.................................... 1 cup 56 0.5 1 Tr 1.3 13
Honeydew Wedge (6-7")........................... 1/8 melon  56 0.5 1 Tr 1 15
Honeydew diced ............................... 1 cup  60 0.5 1 Tr 1 16
Frozen sweetened mixed fruit........................ 1 cup 245 2.5 4 Tr 4.8 61
326 Nectarines, raw (2 1/8" dia)......... 1 nectarine  67 0.75 1 1 2.2 16
Orange (2 5/8" dia) ................. 1 orange 62 0.5 1 Tr 3.1 15
Orange Sections without membranes ................ 1 cup  85 0.75 2 Tr 4.3 21
Orange juice Raw, all varieties .................... 1 cup  112 1 2 Tr 0.5 26
Orange juice Canned, unsweetened ............. 1 cup 105 1 1 Tr 0.5 25
Orange juice Chilled (refrigerator case) ...... 1 cup 110 1 2 1 0.5 25
frozen Orange juice concentrate Undiluted.... 6-fl-oz can 339 3.5 5 Tr 1.7 81
Orange juice diluted @ 3 x water............... 1 cup 112 1 2 Tr 0.5 27
Papaya 1/2" cubes ................................. 1 cup  55 0.5 1 Tr 2.5 14
Papaya Whole (5 1/8" long x 3" dia)..... 1 papaya 119 1.25 2 Tr 5.5 30
Peach 2 1/2"(about 4 per lb) ............... 1 peach  42 0.5 1 Tr 2 11
Peaches Sliced.................................... 1 cup  73 0.75 1 Tr 3.4 19
Peaches in Heavy syrup pack................. 1 cup  194 2 1 Tr 3.4 52
Peaches canned in Juice pack........................ 1 cup  109 1 2 Tr 3.2 29
1/2 Peach canned in Juice………... 1 half peach 43 0.5 1 Tr 1.3 11
Peaches Dried, sulfured........................ 3 halves 93 1 1 Tr 3.2 24
Peaches frozen sweetened........................... 1 cup 235 2.25 2 Tr 4.5 60
Pear raw with skin 2 1/2" dia .......................... 1 pear  98 1 1 1 4 25
Pear canned in Heavy syrup pack............... 1 cup  197 2 1 Tr 4.3 51
Pear canned in Juice pack............................ 1 cup  124 1.25 1 Tr 4 32
…………………………………….. 1 half pear 38 0.5 Tr Tr 1.2 10
Pineapple Raw, diced............................... 1 cup  76 0.75 1 1 1.9 19
Pineapple chunks canned in heavy syrup ............ 1 cup  198 2 1 Tr 2 51
Pineapple chunks canned in juice......................... 1 cup  149 1.5 1 Tr 2 39
Pineapple Slice canned in juice (3" dia) .............. 1 slice 28 0.25 Tr Tr 0.4 7
Pineapple juice unsweetened canned ................. 1 cup  140 1.5 1 Tr 0.5 34
Plantain Raw ................................... 1 medium  218 2.25 2 1 4.1 57
Plantain Cooked, slices........................ 1 cup  179 1.75 1 Tr 3.5 48
Plum Raw (2 1/8" dia) ........................1 plum  36 0.25 1 Tr 1 9
Plum canned in Heavy syrup pack................. 1 cup  230 2.25 1 Tr 2.6 60
Plum canned in Juice pack............................. 1 cup  146 1.5 1 Tr 2.5 38
………………………………………. 1 plum  27 0.25 Tr Tr 0.5 7
Prunes dried Uncooked ............................. 5 prunes  100 1 1 Tr 3 26
Prunes stewed unsweetened and liquid............. 1 cup  256 2.5 3 1 16.4 70
 Prune juice, canned or bottled .. 1 cup  182 1.75 2 Tr 2.6 45
Raisins, not packed ...................... 1 cup  435 4.25 5 1 5.8 115
Raisin Packet, 1/2 oz (1 1/2 tbsp) ......... 1 packet  42 0.5 Tr Tr 0.6 11
Raspberries Raw ..................................... 1 cup  60 0.5 1 1 8.4 14
Raspberries Frozen, sweetened, thawed .... 1 cup  258 2.5 2 Tr 11 65
Rhubarb frozen cooked with sugar ...................... 1 cup  278 2.75 1 Tr 4.8 75
Strawberry raw Large (1 1/8" dia)............. 1 strawberry  5 0 Tr Tr 0.4 1
Strawberry Sliced.................................... 1 cup  50 0.5 1 1 3.8 12
Strawberries frozen sweetened......................... 1 cup  245 2.5 1 Tr 4.8 66
Tangerine raw (2 3/8" dia) ...................... 1 tangerine 37 0.25 1 Tr 1.9 9
Tangerine canned (mandarin oranges)  light syrup..1 cup  154 1.5 1 Tr 1.8 41
Tangerine juice sweetened ......................... 1 cup  125 1.25 1 Tr 0.5 30
Watermelon raw (15" x 7 1/2") ...... 1 wedge  (1/16 th)  92 1 2 1 1.4 21
Watermelon Diced ................................. 1 cup  49 0.5 1 1 0.8 11

Now let us rearrange this chart with the lower calorie fruits on the top:

 


Calorie Chart of Fruit

(Lowest to Highest Calories)

           Food Description portion  Calories  Calorie Cash protein (g) fat (g) fiber g.  carb
Fruits and Fruit Juices
Lemon or Lime juice Raw ….... juice of 1 fruit(2 1/8") 12 0 Tr 0 0.2 4
Strawberry raw Large (1 1/8" dia).................. 1 strawberry  5 0 Tr Tr 0.4 1
Apricots Raw no pits (12 per lb with pits) .......... 1 apricot  17 0.25 Tr Tr 0.8 4
Avocado (no skin or seed)  Florida (1/10 whole) ....... 1 oz  32 0.25 Tr 3 1.5 3
 Carambola (starfruit) Whole (3 5/8" long)............... 1 fruit 30 0.25 Tr Tr 2.5 7
 ………………..Sliced ...................................... 1 cup 36 0.25 1 Tr 2.9 8
Grapefruit (3 3/4" dia)  ............ 1/2 grapefruit  37 0.25 1 Tr 1.4 9
Grapes, seedless, raw ................ 10 grapes  36 0.25 Tr Tr 0.5 9
Lemons or Lime no peel (2 1/8" dia with p........ 1 fruit 17 0.25 1 Tr 1.6 5
Cantaloupe (5")  Wedge................................... 1/8 melon  24 0.25 1 Tr 0.6 6
Pineapple Slice canned in juice (3" dia) ............... 1 slice 28 0.25 Tr Tr 0.4 7
Plum Raw (2 1/8" dia) ........................ 1 plum  36 0.25 1 Tr 1 9
Tangerine raw (2 3/8" dia) ........................... 1 tangerine 37 0.25 1 Tr 1.9 9
Asian pear, raw 2 1/4" high x 2 1/2" dia................ 1 pear  51 0.5 1 Tr 4.4 13
Avocado (no skin or seed) California (1/5 whole).... 1 oz  50 0.5 1 5 1.4 2
Cherries sweet raw ................................. 10 cherries 49 0.5 1 Tr 1.6 11
Kiwi fruit (about 5 per lb with skin) .... 1 medium  46 0.5 1 Tr 2.6 11
Lemon or Lime juice canned or bottled unsweet ..... 1 cup 51 0.5 1 1 1 16
Cantaloupe Cubes.................................... 1 cup 56 0.5 1 Tr 1.3 13
Honeydew Wedge (6-7").............................. 1/8 melon  56 0.5 1 Tr 1 15
Honeydew diced ............................... 1 cup  60 0.5 1 Tr 1 16
Orange (2 5/8" dia) ................. 1 orange 62 0.5 1 Tr 3.1 15
Papaya 1/2" cubes ................................. 1 cup  55 0.5 1 Tr 2.5 14
Peach 2 1/2"(about 4 per lb) ............... 1 peach  42 0.5 1 Tr 2 11
1/2 Peach canned in Juice………………... 1 half peach 43 0.5 1 Tr 1.3 11
1/2 Pear…………………………….. 1 half pear 38 0.5 Tr Tr 1.2 10
Raisin Packet, 1/2 oz (1 1/2 tbsp) .......... 1 packet  42 0.5 Tr Tr 0.6 11
Raspberries Raw ...................................... 1 cup  60 0.5 1 1 8.4 14
Strawberry Sliced.................................... 1 cup  50 0.5 1 1 3.8 12
Watermelon Diced ...................................... 1 cup  49 0.5 1 1 0.8 11
Apple raw unpeeled (3 per lb)  2 3/4"................ 1 apple  81 0.75 Tr Tr 3.7 21
Apple peeled, sliced ....................... 1 cup  63 0.75 Tr Tr 2.1 16
Blackberries, raw ...................... 1 cup  75 0.75 1 1 7.6 18
Blueberries Raw ...................................... 1 cup  81 0.75 1 1 3.9 20
Cherry pie filling, canned ......... 1/5 of 21-oz can  85 0.75 Tr Tr 0.4 21
Cranberry sauce (1/8 of can)................................. 1 slice  86 0.75 Tr Tr 0.6 22
326 Nectarines, raw (2 1/8" dia)......... 1 nectarine  67 0.75 1 1 2.2 16
Orange Sections without membranes ..................... 1 cup  85 0.75 2 Tr 4.3 21
Peaches Sliced.................................... 1 cup  73 0.75 1 Tr 3.4 19
Pineapple Raw, diced............................... 1 cup  76 0.75 1 1 1.9 19
Applesauce Unsweetened........................... 1 cup  105 1 Tr Tr 2.9 28
Banana Whole, medium (7" to 7 7/8"long)....... 1 banana 109 1 1 1 2.8 28
Cherries, sour, pitted, canned in water ................ 1 cup  88 1 2 Tr 2.7 22
Cranberries, dried, sweetened…1/4 cup 92 1 Tr Tr 2.5 24
Figs, dried.................................. 2 figs 97 1 1 Tr 4.6 25
Fruit cocktail, canned  in juice pack ........................ 1 cup  109 1 1 Tr 2.4 28
Grapefruit juice Raw Pink  or White.......................... 1 cup  96 1 1 Tr 0.2 23
Grapefruit juice canned Unsweetened ............... 1 cup  94 1 1 Tr 0.2 23
Grapefruit juice diluted 3x by volume...................... 1 cup  101 1 1 Tr 0.2 24
Mango Sliced ...................................... 1 cup  107 1 1 Tr 3 28
Orange juice Raw, all varieties .................... 1 cup  112 1 2 Tr 0.5 26
Orange juice Canned, unsweetened ............. 1 cup 105 1 1 Tr 0.5 25
Orange juice Chilled (refrigerator case) ...... 1 cup 110 1 2 1 0.5 25
Orange juice diluted @ 3 x water.................... 1 cup 112 1 2 Tr 0.5 27
Peaches canned in Juice pack............................. 1 cup  109 1 2 Tr 3.2 29
Peaches Dried, sulfured........................ 3 halves 93 1 1 Tr 3.2 24
Pear raw with skin 2 1/2" dia ................................ 1 pear  98 1 1 1 4 25
Prunes dried Uncooked ................................ 5 prunes  100 1 1 Tr 3 26
Watermelon raw (15" x 7 1/2") ............ 1 wedge  (1/16 th)  92 1 2 1 1.4 21
Apple juice, bottled or canned……….. 1 cup  117 1.25 Tr Tr 0.2 29
Apricots canned in Juice pack............................. 1 cup  117 1.25 2 Tr 3.9 30
 3 3/8" high x 3" dia ................... 1 pear  116 1.25 1 1 9.9 29
Dates, without pits Whole...................... 5 dates  116 1.25 1 Tr 3.2 31
Raw seedless grapes………………..1 cup 114 1.25 1 1 1.6 28
Diluted with 3 parts water by volume ....................... 1 cup  128 1.25 Tr Tr 0.3 32
Mango Whole...................................... 1 mango 135 1.25 1 1 3.7 35
Papaya Whole (5 1/8" long x 3" dia)..... 1 papaya 119 1.25 2 Tr 5.5 30
Pear canned in Juice pack............................. 1 cup  124 1.25 1 Tr 4 32
Tangerine juice sweetened ............................. 1 cup  125 1.25 1 Tr 0.5 30
Apricot nectar ………………................. 1 cup  141 1.5 1 Tr 1.5 36
Banana Sliced ...................................... 1 cup 138 1.5 2 1 3.6 35
Grapefruit canned in light syrup ......................... 1 cup  152 1.5 1 Tr 1 39
Grape juice Canned or bottled ................... 1 cup 154 1.5 1 Tr 0.3 38
Pineapple chunks canned in juice.......................... 1 cup  149 1.5 1 Tr 2 39
Pineapple juice unsweetened canned .................. 1 cup  140 1.5 1 Tr 0.5 34
Plum canned in Juice pack............................. 1 cup  146 1.5 1 Tr 2.5 38
Tangerine canned (mandarin oranges)  light syrup..1 cup  154 1.5 1 Tr 1.8 41
Blueberries Frozen, sweetened, thawed .... 1 cup  186 1.75 1 Tr 4.8 50
Fruit cocktail, canned in heavy syrup ................... 1 cup  181 1.75 1 Tr 2.5 47
Plantain Cooked, slices......................... 1 cup  179 1.75 1 Tr 3.5 48
 Prune juice, canned or bottled .. 1 cup  182 1.75 2 Tr 2.6 45
Applesauce Sweetened ............................... 1 cup  194 2 Tr Tr 3.1 51
Peaches in Heavy syrup pack................. 1 cup  194 2 1 Tr 3.4 52
Pear canned in Heavy syrup pack................. 1 cup  197 2 1 Tr 4.3 51
Pineapple chunks canned in heavy syrup ............. 1 cup  198 2 1 Tr 2 51
Apricots canned in heavy syrup ................ 1 cup  214 2.25 1 Tr 4.1 55
Peaches frozen sweetened................................ 1 cup 235 2.25 2 Tr 4.5 60
Plantain Raw ...................................... 1 medium  218 2.25 2 1 4.1 57
Plum canned in Heavy syrup pack................. 1 cup  230 2.25 1 Tr 2.6 60
Frozen sweetened mixed fruit........................ 1 cup 245 2.5 4 Tr 4.8 61
Prunes stewed unsweetened and liquid................ 1 cup  256 2.5 3 1 16.4 70
Raspberries Frozen, sweetened, thawed .... 1 cup  258 2.5 2 Tr 11 65
Strawberries frozen sweetened.............................. 1 cup  245 2.5 1 Tr 4.8 66
Rhubarb frozen cooked with sugar .......................... 1 cup  278 2.75 1 Tr 4.8 75
Grapefruit juice concentrate Undiluted.......... 6-fl-oz can  302 3 4 Tr 0.8 72
frozen Orange juice concentrate Undiluted..... 6-fl-oz can 339 3.5 5 Tr 1.7 81
Grape Juice concentrate Undiluted................ 6-fl-oz can  387 3.75 1 1 0.6 96
Raisins, not packed ...................... 1 cup  435 4.25 5 1 5.8 115
Dates, without pits Chopped ............................. 1 cup 490 5 4 1 13.4 131

I have been using calorie cash, but now you can really see how to use this feature. Let us say that you want to have some fruit for a snack, and you only want to use up 75 calories. That is 0.75 in calorie cash. Just pick one of the fruits with .75 calorie cash or one with .50 and another with .25 calorie cash. This works because even professional dieticians have a difficult time estimating serving sizes. This average number is as close as you need to get and it really makes counting calories much easier.

 

The following chart does not compare apples to apples, but it does compare 1 cup of fruit to 1 cup of fruit.

Chart of Calories in One Cup of Fruit

Food Description portion  Calories  Calorie Cash protein (g) fat (g) fiber g. carb
Fruits and Fruit Juices
Carambola (starfruit)…..Sliced ............................... 1 cup 36 0.25 1 Tr 2.9 8
Lemon or Lime juice canned or bottled unsweet ..... 1 cup 51 0.5 1 1 1 16
Cantaloupe Cubes.................................... 1 cup 56 0.5 1 Tr 1.3 13
Honeydew diced ............................... 1 cup  60 0.5 1 Tr 1 16
Papaya 1/2" cubes ................................. 1 cup  55 0.5 1 Tr 2.5 14
Raspberries Raw ...................................... 1 cup  60 0.5 1 1 8.4 14
Strawberry Sliced.................................... 1 cup  50 0.5 1 1 3.8 12
Watermelon Diced ...................................... 1 cup  49 0.5 1 1 0.8 11
Apple peeled, sliced ....................... 1 cup  63 0.75 Tr Tr 2.1 16
Blackberries, raw ...................... 1 cup  75 0.75 1 1 7.6 18
Blueberries Raw ...................................... 1 cup  81 0.75 1 1 3.9 20
Orange Sections without membranes ..................... 1 cup  85 0.75 2 Tr 4.3 21
Peaches Sliced.................................... 1 cup  73 0.75 1 Tr 3.4 19
Pineapple Raw, diced............................... 1 cup  76 0.75 1 1 1.9 19
Applesauce Unsweetened........................... 1 cup  105 1 Tr Tr 2.9 28
Cherries, sour, pitted, canned in water ................ 1 cup  88 1 2 Tr 2.7 22
Fruit cocktail, canned  in juice pack ........................ 1 cup  109 1 1 Tr 2.4 28
Grapefruit juice Raw Pink  or White.......................... 1 cup  96 1 1 Tr 0.2 23
Grapefruit juice canned Unsweetened ............... 1 cup  94 1 1 Tr 0.2 23
Grapefruit juice diluted 3x by volume.................... 1 cup  101 1 1 Tr 0.2 24
Mango Sliced ...................................... 1 cup  107 1 1 Tr 3 28
Orange juice Raw, all varieties .................... 1 cup  112 1 2 Tr 0.5 26
Orange juice Canned, unsweetened ............. 1 cup 105 1 1 Tr 0.5 25
Orange juice Chilled (refrigerator case) ...... 1 cup 110 1 2 1 0.5 25
Orange juice diluted @ 3 x water.................... 1 cup 112 1 2 Tr 0.5 27
Peaches canned in Juice pack............................ 1 cup  109 1 2 Tr 3.2 29
Apple juice, bottled or canned……….. 1 cup  117 1.25 Tr Tr 0.2 29
Apricots canned in Juice pack............................. 1 cup  117 1.25 2 Tr 3.9 30
Raw seedless grapes………………..1 cup 114 1.25 1 1 1.6 28
Diluted with 3 parts water by volume ....................... 1 cup  128 1.25 Tr Tr 0.3 32
Pear canned in Juice pack............................. 1 cup  124 1.25 1 Tr 4 32
Tangerine juice sweetened ............................. 1 cup  125 1.25 1 Tr 0.5 30
Apricot nectar ………………................. 1 cup  141 1.5 1 Tr 1.5 36
Banana Sliced ...................................... 1 cup 138 1.5 2 1 3.6 35
Grapefruit canned in light syrup ......................... 1 cup  152 1.5 1 Tr 1 39
Grape juice Canned or bottled ................... 1 cup 154 1.5 1 Tr 0.3 38
Pineapple chunks canned in juice.......................... 1 cup  149 1.5 1 Tr 2 39
Pineapple juice unsweetened canned .................. 1 cup  140 1.5 1 Tr 0.5 34
Plum canned in Juice pack............................. 1 cup  146 1.5 1 Tr 2.5 38
Tangerine canned (mandarin oranges)  light syrup..1 cup  154 1.5 1 Tr 1.8 41
Blueberries Frozen, sweetened, thawed .... 1 cup  186 1.75 1 Tr 4.8 50
Fruit cocktail, canned in heavy syrup ................... 1 cup  181 1.75 1 Tr 2.5 47
Plantain Cooked, slices......................... 1 cup  179 1.75 1 Tr 3.5 48
 Prune juice, canned or bottled .. 1 cup  182 1.75 2 Tr 2.6 45
Applesauce Sweetened ............................... 1 cup  194 2 Tr Tr 3.1 51
Peaches in Heavy syrup pack................. 1 cup  194 2 1 Tr 3.4 52
Pear canned in Heavy syrup pack................. 1 cup  197 2 1 Tr 4.3 51
Pineapple chunks canned in heavy syrup ............. 1 cup  198 2 1 Tr 2 51
Apricots canned in heavy syrup ................ 1 cup  214 2.25 1 Tr 4.1 55
Peaches frozen sweetened................................ 1 cup 235 2.25 2 Tr 4.5 60
Plum canned in Heavy syrup pack................. 1 cup  230 2.25 1 Tr 2.6 60
Frozen sweetened mixed fruit........................ 1 cup 245 2.5 4 Tr 4.8 61
Prunes stewed unsweetened and liquid................ 1 cup  256 2.5 3 1 16.4 70
Raspberries Frozen, sweetened, thawed .... 1 cup  258 2.5 2 Tr 11 65
Strawberries frozen sweetened.............................. 1 cup  245 2.5 1 Tr 4.8 66
Cranberries, dried, sweetened…1 cup 368 3.75 Tr Tr 10 128
Grapefruit juice concentrate Undiluted.......... 1 cup 403 4 5 Tr 1 95
Raisins, not packed ...................... 1 cup  435 4.25 6.65 1 5.8 153
Dates, without pits Chopped ............................. 1 cup 490 5 4 1 13.4 131
Grape Juice concentrate Undiluted................ 1 cup 516 5.25 1.3 1 0.6 128


Just enter your email to get this free eBook and a few emails reminding you to stay on target.