logo for vegan-weight-loss.com


LEFT for vegan-weight-loss.com
 

The Calories in Fruit

If 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.

This 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.

We show mainly the calories in fresh fruit, raw and unsweetened. These are the natural plant foods that are best for weight loss.

Dried fruits 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
FruitsCalories
Per Ounce
      FruitsCalories
Per Ounce
apples15litchis19
apricots14loganberries16
avocados45mangos17
bananas25mulberries12
blackberries12nectarines12
blueberries16oheloberries8
boysenberries14olives, black, large23
breadfruit29olives, black, small33
cantaloupe10olives, green41
casaba melon8oranges13
cherries, sour14papayas12
cherries, sweet18passion fruit27
clementines13peaches11
crabapples22pears, US16
cranberries13pears, Asian12
currants16persimmons, US36
dates80persimmons, Japanese20
durian42pineapple14
elderberries21plantains35
figs21plums13
gooseberries12pomegranates24
grapefruit, pink12prickly pears12
grapefruit, white9pummelo11
grapes, red or green20quinces16
guavas19raspberries15
honeydew melon10rhubarb6
kiwifruit17strawberries9
kumquats20tamarinds68
lemons8tangerines15
limes9watermelon9

calories in fruit
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
FruitsCalories
Per Ounce
     FruitsCalories
Per Ounce
rhubarb6tangerines15
casaba melon8blueberries16
lemons8currants16
oheloberries8loganberries16
grapefruit, white9pears, US16
limes9quinces16
strawberries9kiwifruit17
watermelon9mangos17
cantaloupe10cherries, sweet18
honeydew melon10guavas19
peaches11litchis19
pummelo11grapes, red or green20
blackberries12kumquats20
gooseberries12persimmons, Japanese20
grapefruit, pink12elderberries21
mulberries12figs21
nectarines12crabapples22
papayas12olives, black, large23
pears, Asian12pomegranates24
prickly pears12bananas25
clementines13passion fruit27
cranberries13breadfruit29
oranges13olives, black, small33
plums13plantains35
apricots14persimmons, US36
boysenberries14olives, green41
cherries, sour14durian42
pineapple14avocados45
apples15tamarinds68
raspberries15dates80

We 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!

New! Comments

Have your say about what you just read! Leave us a comment in the box below.



footer for vegan weight loss page