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 |
Related Resources at ideal-Weight-Charts.com
Calories in an apple
Calories in apricots
Calories in a banana
Calories in blueberries
Calories in cantaloupe
Calories in an orange
Calories in strawberries