The fruit is very healthy and contains many important vitamins and minerals that we must include in our diet. But what about calories? Can you eat as much fruit as you want? Here we leave you the calorie table of the most popular fruits.
The fruit is a very good source of vitamins, since it is usually eaten raw and important vitamins are not lost in the cooking process. According to the recommendations of the Spanish Society of Nutrition, we must eat five servings of fruit and vegetables daily, specifically three servings of vegetables and two of fruit.
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However, if we are looking for weight loss, we must pay a little more attention to the calorie content of the fruit. Fruit has more calories than vegetables, and therefore we cannot eat the same amount, but how many calories does fruit actually have? For all those who want to know, we have prepared this calorie table with the most popular fruits.
Stone fruits
Table of Contents
Stone fruits are very tasty, they are almost always fruits that are given in summer, and are quite low in calories. Take a look at the table:
| fruit | Kilocalories per 100 g |
| Apricot: | 43 kcal |
| Cherries: | 62 kcal |
| Mango: | 57 kcal |
| Yellow plum: | 63 kcal |
| Nectarines: | 56 kcal |
| Peach: | 41 kcal |
| Plum: | 48 kcal |
Berries
Red berries are by far the least calorie fruits, making them ideal for all weight loss diets.
| fruit | Kilocalories per 100 g |
| Blackberries: | 44 kcal |
| Cranberries: | 35 kcal |
| Strawberries: | 32 kcal |
| Blueberries: | 36 kcal |
| Raspberry: | 34 kcal |
| Red currant: | 33 kcal |
| Blackcurrant: | 39 kcal |
Fun fact : From a botanical point of view, avocado is actually a berry. Avocado is therefore the highest calorie fresh fruit and provides around 221 kcal per 100 g.
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The 10 least calorie fruits
| Fruit | Kilocalories per 100 g |
| Strawberry: | 32 kcal |
| Papaya: | 32 kcal |
| Red currant: | 33 kcal |
| Raspberry: | 34 kcal |
| Guava: | 34 kcal |
| Lemon: | 35 kcal |
| Blueberry: | 36 kcal |
| Watermelon: | 38 kcal |
| Grapefruit: | 38 kcal |
| Quince: | 38 kcal |
Nugget fruits
Pome fruits such as apples and pears are available year-round. Apples are one of the most consumed fruits because they taste good, are healthy, and stay fresh for a long time compared to berries and other fruits. Apples in particular are also quite low in calories.
| fruit | Kilocalories per 100 g |
| Apple: | 54 kcal |
| Pear: | 55 kcal |
| Quince: | 38 kcal |
Did you know you should keep apples away from all other fruits? Apples emit a gas that accelerates the ripening of the other fruits, so if you keep them in the same place you will make them last in good condition much less.
Exotic fruits and citrus
Do bananas make you fat? Of course not, but with its 88 kcal per 100 g, bananas are one of the most caloric fruits on the table. The rest of the other exotic fruits are lower in calories, with one big exception: fresh dates.
| fruit | Kilocalories per 100 g |
| Pineapple: | 55 kcal |
| Banana: | 88 kcal |
| Tangerine: | 46 kcal |
| FIG: | 61 kcal |
| Pomegranate: | 74 kcal |
| Grapefruit: | 38 kcal |
| Guava: | 34 kcal |
| Cantaloupe: | 54 kcal |
| Kiwi: | 51 kcal |
| Papaya: | 32 kcal |
| Watermelon: | 37 kcal |
| Grapes: | 70 kcal |
| Lemon: | 35 kcal |
The 10 most caloric fruits
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Dehydrated fruit
To create dehydrated fruit, what you do is remove the water from the fruit. What remains, therefore, is a large amount of sugar. Therefore, it is not surprising that dehydrated fruit is at the top of the calorie chart.
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For every 100 g, dehydrated fruits contain around 250 kcal. However, it does not mean that you have to eliminate them completely from your diet if you like them, but it does prioritize the consumption of fresh fruit and leave this for specific occasions.
| fruit | Kilocalories per 100 g |
| Dehydrated apple: | 248 kcal |
| Dried apricot: | 239 kcal |
| Dehydrated banana: | 289 kcal |
| Dehydrated cranberries: | 312 kcal |
| Dates: | 276 kcal |
| Dried figs: | 250 kcal |
| Dried plum: | 218 kcal |
| Raisins: | 290 kcal |
Low-calorie fruits tend to contain less sugar, meaning fewer carbohydrates, but instead contain water and fiber. If you have a balanced diet, you do not have to worry about the calories of the fruit at all, since we do not usually consume more pieces of fruit a day than recommended. However, you should pay a little more attention to juices and smoothies . When taking the fruit in liquid format we stop taking the fiber of it, and the amounts increase since we need more pieces of fruit to fill a glass. Our recommendation? Prioritize the consumption of whole fruit and leave juices and smoothies for a more sporadic consumption .
