Calories in fruit

Fresh fruit is mostly water and natural sugar. A typical piece sits between 30 and 70 kcal per 100 g, with almost no fat or protein, so most of its energy arrives as quick-to-use carbohydrate together with fibre, vitamin C and potassium. The exceptions are worth knowing: dried fruit, coconut and avocado are several times more energy-dense than an apple or a melon.

foods in this category

57kcal

median per 100 g (238 kJ)

29–354

kcal range per 100 g

Typical traits of fruit

Mostly carbohydrate. Most of the energy in fresh fruit comes from sugars (fructose, glucose and sucrose) and a little starch; protein and fat are close to zero.
High water content. Melons, berries and citrus are 85–92% water, which is why a large bowl still stays low in kilojoules.
Easy fuel before exercise. Bananas, dates and dried fruit deliver fast, easily digested carbohydrate, which is why athletes use them before or during long sessions.
A practical snack. A whole piece of fruit is portion-controlled, needs no preparation and adds fibre, vitamin C and potassium to the day.
Drying concentrates everything. Removing water multiplies the kilojoules per 100 g roughly four- to five-fold, so a handful of raisins carries as much energy as a large bunch of grapes.

Where the energy comes from

Averaged across the 37 fruits below, most of the energy comes from carbohydrate. The bar shows the average share contributed by each macronutrient (4 kcal per gram for protein and carbohydrate, 9 for fat, 7 for alcohol).

Protein 6%Carbohydrate 83%Fat 11%

Top 5 rankings

The highest and lowest fruits for the figures people compare most. Every name links to the full nutrition breakdown.

Lowest in calories

per 100 g

Lemon29 kcal
Watermelon30 kcal
Strawberries32 kcal
Cantaloupe34 kcal
Honeydew melon36 kcal

Highest in calories

per 100 g

Coconut354 kcal
Raisins299 kcal
Dates277 kcal
Dried apricots241 kcal
Avocado160 kcal

Most fibre

per 100 g

Most vitamin C

per 100 g

Guava228.3 mg
Kiwi92.7 mg
Papaya60.9 mg
Strawberries58.8 mg
Orange53.2 mg

Calorie table: all 37 fruits

Energy in kcal and kJ with protein, carbohydrate, fat and fibre. Lowest: Lemon at 29 kcal; highest: Coconut at 354 kcal per 100 g.

Per 100 g. Click a column heading to sort.
Food	kcal	kJ	Protein g	Carbs g	Fat g	Fibre g
Apple Raw, with skin	52	218	0.3	13.8	0.2	2.4
Avocado Raw, all commercial varieties	160	669	2	8.5	14.7	6.7
Banana Raw, flesh only	89	372	1.1	22.8	0.3	2.6
Blackberries Raw	43	180	1.4	9.6	0.5	5.3
Blueberries Raw	57	238	0.7	14.5	0.3	2.4
Cantaloupe Raw	34	142	0.8	8.2	0.2	0.9
Cherries Sweet, raw	63	264	1.1	16	0.2	2.1
Clementine Raw	47	197	0.8	12	0.1	1.7
Coconut Meat, raw	354	1,481	3.3	15.2	33.5	9
Dates Medjool	277	1,159	1.8	75	0.1	6.7
Dragon fruit Raw	68	285	0.7	16.2	0.2	1.8
Dried apricots Sulfured, uncooked	241	1,008	3.4	62.6	0.5	7.3
Figs Raw	74	310	0.8	19.2	0.3	2.9
Grapefruit Pink and red, raw	42	176	0.8	10.7	0.1	1.6
Grapes Red or green, raw	69	289	0.7	18.1	0.2	0.9
Guava Common, raw	68	285	2.5	14.3	0.9	5.4
Honeydew melon Raw	36	151	0.5	9.1	0.1	0.8
Jackfruit Raw	95	397	1.7	23.2	0.6	1.5
Kiwi Green kiwifruit, raw	61	255	1.1	14.7	0.5	3
Lemon Raw, without peel	29	121	1.1	9.3	0.3	2.8
Mandarin Raw	53	222	0.8	13.3	0.3	1.8
Mango Raw	60	251	0.8	15	0.4	1.6
Nectarine Raw	44	184	1.1	10.6	0.3	1.7
Olives Ripe (black), canned	116	485	0.8	6	10.9	1.6
Orange Raw, all commercial varieties	47	197	0.9	11.8	0.1	2.4
Papaya Raw	43	180	0.5	10.8	0.3	1.7
Peach Yellow, raw	39	163	0.9	9.5	0.2	1.5
Pear Raw	57	238	0.4	15.2	0.1	3.1
Persimmon Japanese, raw	70	293	0.6	18.6	0.2	3.6
Pineapple Raw, all varieties	50	209	0.5	13.1	0.1	1.4
Plantain Yellow, raw	122	510	1.3	31.9	0.3	1.7
Plum Raw	46	192	0.7	11.4	0.3	1.4
Pomegranate Raw	83	347	1.7	18.7	1.2	4
Raisins Dark, seedless	299	1,251	3.3	79.3	0.2	4.5
Raspberries Raw	52	218	1.2	11.9	0.7	6.5
Strawberries Raw	32	134	0.7	7.7	0.3	2
Watermelon Raw	30	126	0.6	7.5	0.1	0.4

Other food categories

To compare categories side by side, see the energy density chart on the food index. To convert any figure between units, use the kilojoule and calorie converter.

Source: USDA FoodData Central (SR Legacy and FNDDS). Values are averages; individual samples vary.