The Calories in Fruit

If you want something sweet whilst you're on your 1350 calories a day diet, you will probably think of fruit instead of chocolate.  Fruit can be a great addition to your diet, but some fruits can pack in extra calories, so pick wisely.

I've drawn up a list of the calories in fruit.  The first list is for an average sized fruit, the second list gives you a portion size based on 28 grams or 1 ounce.

Calories listed are based on one average sized fruit:

Apple, cooking 75

Apple, eating 60 

Avocado 190

Banana 95
Black Olive 3

Figs (fresh) 15

Kiwi fruit 35

Mango 110

Black Olive 3

Green stuffed Olive 5

Mango 110

Orange 50

Passionfruit 7

Pear 50

Plum 18

Pomegranate 60

Satsuma 20

Tangerine 20

Ugli Fruit 100

Here is a list of the calories in a portion of fruit:

Calories are based on a 28 gram / 1 oz portion:

Apple, flesh only 13

Apple, with skin and core 12

Apple, cooking 10

Apple, cooking, baked in skin 9

Apple, stewed, no sugar 9

Apple, dried rings 70

Apricots, canned in syrup 18

Apricot, dried 53

Apricots, fresh, with stones 8

Apricots, semi-dried 45

Apricots, stewed, no sugar 8

Avocado, flesh only 54

Banana, dried chips 146

Banana, flesh and skin 18

Banana, flesh only 26

Bilberries, 9

Blackberries 7

Blackberries, stewed, no sugar 6

Blackcurrants, fresh 8

Blueberries, 18

Carambola (Star Fruit) 9

Cherries 11

Cherries, stewed, no sugar 10

Cranberries, 5

Currants, 82

Damsons, 10

Damson, stewed, no sugar, 10

Dates, dried, with stones, 65

Dates, dried, without stones, 77

Dates, fresh, with stone, 31

Figs, dried, 65

Figs, dried, stewed, no sugar, 36

Figs, fresh, 12

Fruit Cocktail, canned in juice, 8

Fruit Cocktail, canned in syrup, 16

Gooseberries, cooking 5 

Gooseberries, dessert, 10

Gooseberries, stewed, no sugar, 5

Grapefruit, flesh only, 9

Grapefruit, fresh, half, 30

Grapes, red or green, 16

Greengages, fresh, 11

Greengages, stewed, no sugar, 10

Guavas, canned in syrup, 17

Guavas, fresh, 7

Kiwi fruit, 12

Kumquats, canned in syrup, 39

Kumquats, fresh, 12

Lemon, flesh only, 4

Lime, flesh only, 2

Loganberries, canned in juice, 29

Loganberries, stewed, no sugar, 4

Lychees, canned in syrup, 19

Lychees, flesh only, 17

Mandarins, canned in juice, 9

Mandarins, canned in syrup, 15
 

Mango, canned in syrup, 22

Mango, dried, 100

Mango, flesh only, 16

Mangosteen, flesh only, 21

Medlars, flesh only, 12

Melon, cantaloupe, flesh only, 5

Melon, cantaloupe, with skin, 4

Melon, galia, flesh only, 7

Melon, galia, with skin, 5

Melon, honeydew, flesh only, 8
Melon, honeydew, with skin, 5
Melon, ogen, flesh only, 8 

Melon, ogen, with skin, 5

Mulberries, fresh, 10

Nectarine, flesh only, 11

Nectarine, with stone, 10

Olives, green, with stone, 22

Olives, green, without stone, 30

Oranges, canned in juice, 9

Oranges, flesh only, 11

Oranges, with skin, 7

Papaya, canned in juice, 19

Papaya, flesh only, 10

Papaya, with skin and pips, 8

Passionfruit, flesh and seeds only, 10

Peaches, canned in juice, 11

Peaches, canned in syrup, 16

Peaches, dried, 63

Peaches, flesh only, 9

Peaches, with stone, 8

Pears, canned in juice, 9

Pears, canned in syrup, 14

Pears, dried, 59

Pears, flesh only, 12

Pears, stewed, no sugar, 10

Pears, with skin and core, 10

Pineapple, canned in juice, 13

Pineapple, canned in syrup, 18

Pineapple, dried, 79

Pineapple, flesh only, 12

Pineapple, in juice, one ring, 20

Pineapple, in syrup, one ring, 30

Plums, canned in syrup, 17

Plums, stewed, no sugar, 8

Plums, with stones, 10

Prickly pears, 14

Prunes, canned in juice, 23

Prunes, canned in syrup, 26

Prunes, no stones, 46

Prunes, semi dried, no stones, 40

Prunes, stewed, no sugar, 23

Prunes, with stones, 38

Quinces, flesh only, 7

Raisins, 78

Rambutan, flesh only, 20

Raspberries, canned in syrup, 25

Raspberries, fresh or frozen, 7

Raspberries, stewed, no sugar, 7

Redcurrants, 6

Redcurrants, stewed, no sugar, 5

Rhubarb, 2

Rhubarb, canned in syrup, 9

Rhubarb, stewed, no sugar, 2

Sharon fruit, 21

Star fruit (carambola), 9

Strawberries, 8

Strawberries, canned in syrup, 19

Strawberries, frozen, 9

Sultanas, 79

Watermelon, flesh only, 9

Watermelon, with skin and pips, 5

Whitecurrants, 7

Whitecurrants, stewed, no sugar, 6