Fruit Calories: Sugar, Fiber & Macros per Serving
Fruit is the easiest food group to log carelessly — "an apple" gets entered without a weight, even though apples in a supermarket range from 120g to 250g. This page lists every fruit in our database with calories per typical piece or serving and per 100g, so you can log by weight when accuracy matters and by piece when it doesn't.
The good news for calorie counters: fruit is hard to overeat. Water and fiber make it bulky, and even the sweetest fruits sit far below pastries and juices in calorie density. The sugar in whole fruit arrives packaged with fiber that slows absorption — which is also why juice, with the fiber stripped out, behaves more like soda. Use the table to find the fruits that give you the most volume per calorie.
| Food | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Apple | 1 medium (182g) | 9552/100g | 0.5g | 25.1g | 0.4g |
| Banana | 1 medium (118g) | 10589/100g | 1.3g | 26.9g | 0.4g |
| Blackberries | 1 cup (144g) | 6243/100g | 2g | 13.8g | 0.7g |
| Blueberries | 1 cup (148g) | 8457/100g | 1g | 21.6g | 0.4g |
| Cantaloupe | 1 cup, cubed (160g) | 5434/100g | 1.3g | 13.1g | 0.3g |
| Cherries | 1 cup, pitted (154g) | 9763/100g | 1.5g | 24.9g | 0.3g |
| Dates (Medjool) | 1 date, pitted (24g) | 66277/100g | 0.4g | 18g | 0g |
| Grapefruit | ½ medium (123g) | 5242/100g | 1g | 13.2g | 0.1g |
| Grapes | 1 cup (151g) | 10469/100g | 1.1g | 27.3g | 0.3g |
| Kiwi | 1 fruit (69g) | 4058/100g | 0.8g | 9.7g | 0.3g |
| Mango | 1 cup, pieces (165g) | 9960/100g | 1.3g | 24.8g | 0.7g |
| Orange | 1 medium (131g) | 6247/100g | 1.2g | 15.5g | 0.1g |
| Peach | 1 medium (150g) | 6342/100g | 1.4g | 15.2g | 0.5g |
| Pear | 1 medium (178g) | 10157/100g | 0.7g | 26.9g | 0.4g |
| Pineapple | 1 cup, chunks (165g) | 8350/100g | 0.8g | 21.6g | 0.2g |
| Plum | 1 plum (66g) | 3046/100g | 0.5g | 7.5g | 0.2g |
| Pomegranate | ½ cup arils (87g) | 7283/100g | 1.5g | 16.3g | 1g |
| Raisins | 1 small box (43g) | 129299/100g | 1.4g | 34.1g | 0.1g |
| Raspberries | 1 cup (123g) | 6351/100g | 1.2g | 15.9g | 0.2g |
| Strawberries | 1 cup, halves (152g) | 5033/100g | 0.9g | 12.2g | 0.3g |
| Watermelon | 1 cup, diced (152g) | 4630/100g | 0.9g | 11.6g | 0.3g |
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Frequently Asked Questions
Is fruit sugar bad for weight loss?
Not in whole-fruit form. The fiber and water in whole fruit slow sugar absorption and add fullness, and fruit eaters consistently show better weight outcomes in research. The calories still count — but they're hard calories to overdo.
Should I log fruit by piece or by weight?
By weight when you're cutting and the numbers matter; by piece when you're maintaining. A 'medium' banana can range from 90 to 150 calories, so during a strict deficit those per-piece estimates drift more than you'd think.
Are dried fruits as healthy as fresh?
Same nutrients, drastically different calorie density. Removing water concentrates everything: 100g of grapes is about 69 calories, while 100g of raisins is around 300. Dried fruit is easy to over-portion, so weigh it.
Which fruits are lowest in calories?
High-water fruits: berries, melon, citrus, and peaches generally run 30–60 calories per 100g. See our low-calorie fruits page for a ranked list.