The Calories in FruitIf you are trying to lose weight, the calories in fruit will not
hurt you. Fruit is high in fiber and antioxidants, and it
provides carbohydrates for energy. Fruit is a natural food for our
species; our close primate relatives eat mainly fruit and leaves.
However, we suggest you limit your fruit intake to about three servings
per day to allow room for other nutritious plant foods.
Calorie Density: Calories Per Ounce
The tables below list the calories per ounce in 60 different fruits.
is just a partial list of fruits. If we wanted to create a list of all
fruits, the list would be at least twice this long.
mainly the calories in fresh fruit, raw and unsweetened. These are the
natural plant foods that are best for weight loss.
have a high calorie density and it is best to avoid most of them until
we reach our weight loss goals. We do include dates in our charts, as
they are our sweetener of choice.
When we compare fruit calories
per ounce, we are comparing their calorie density. Calorie density
is the key to effective weight loss. We want to keep the calorie density of our diet around 35 calories per ounce.
See this important information on the calorie content of foods for more details on calorie density.
|Calories In Fruit: Alphabetical List|
|boysenberries||14||olives, black, large||23|
|breadfruit||29||olives, black, small||33|
|cherries, sweet||18||passion fruit||27|
|grapefruit, pink||12||prickly pears||12|
|grapes, red or green||20||quinces||16|
After looking at the first chart, it is great to find that the calories in fruit are quite low, with just a few exceptions.
Fruit is nature's candy, and we should enjoy some every day. What could be better than a bowl of berries?
Now let's look at the second chart, in which the fruits are listed by calorie density.
|List Of Fruits By Calorie Density|
|grapefruit, white||9||pears, US||16|
|pummelo||11||grapes, red or green||20|
|papayas||12||olives, black, large||23|
|oranges||13||olives, black, small||33|
can see that citrus fruits, melons, and berries are quite low in
calories. But even some fruits that taste very sweet and rich, like
sweet cherries and mangos (our two favorites), fit perfectly in a
weight loss menu. Just be sure to limit the avocados and dates!