Calories in Fruit: A Full List by Portion
The short answer
Most whole fruits land between 40 and 105 calories for a typical portion: a medium apple is 95, a medium banana 105, an orange 62 and a cup of strawberries 46. The exceptions are fruits with fat, like avocado (322 calories for a whole one) and coconut, and dried fruit, which packs the same sugar into a much smaller weight.
Every number on this page is from the USDA’s FoodData Central, SR Legacy dataset, the same data behind our food calorie lookup. USDA stores values per 100 grams and lists household portions with their weights, so a portion’s calories are simply calories per 100 g × grams ÷ 100.
Everyday fruit
| Fruit | Portion | Weight | Calories | Fiber |
|---|---|---|---|---|
| Apple | 1 medium (3” across), with skin | 182 g | 95 | 4.4 g |
| Banana | 1 medium (7” to 7⅞” long) | 118 g | 105 | 3.1 g |
| Orange | 1 fruit (2⅝” across) | 131 g | 62 | 3.1 g |
| Pear | 1 medium | 178 g | 101 | 5.5 g |
| Peach | 1 medium (2⅔” across) | 150 g | 59 | 2.3 g |
| Nectarine | 1 medium (2½” across) | 142 g | 62 | 2.4 g |
| Plum | 1 fruit (2⅛” across) | 66 g | 30 | 0.9 g |
| Apricot | 1 apricot | 35 g | 17 | 0.7 g |
| Kiwi | 1 fruit (2” across) | 69 g | 42 | 2.1 g |
| Grapes | 1 cup | 151 g | 104 | 1.4 g |
| Cherries | 1 cup, without pits | 154 g | 97 | 3.2 g |
| Figs | 1 medium (2¼” across) | 50 g | 37 | 1.5 g |
| Applesauce, unsweetened | 1 cup | 244 g | 102 | 2.7 g |
Berries
| Fruit | Portion | Weight | Calories | Fiber |
|---|---|---|---|---|
| Strawberries | 1 cup, whole | 144 g | 46 | 2.9 g |
| Raspberries | 1 cup | 123 g | 64 | 8.0 g |
| Blackberries | 1 cup | 144 g | 62 | 7.6 g |
| Blueberries | 1 cup | 148 g | 84 | 3.6 g |
Citrus
| Fruit | Portion | Weight | Calories | Fiber |
|---|---|---|---|---|
| Tangerine | 1 medium (2½” across) | 88 g | 47 | 1.6 g |
| Clementine | 1 fruit | 74 g | 35 | 1.3 g |
| Grapefruit, pink or red | ½ fruit (3¾” across) | 123 g | 52 | 2.0 g |
| Lemon, without peel | 1 fruit (2⅛” across) | 58 g | 17 | 1.6 g |
| Lime | 1 fruit (2” across) | 67 g | 20 | 1.9 g |
Melons and tropical fruit
| Fruit | Portion | Weight | Calories | Fiber |
|---|---|---|---|---|
| Watermelon | 1 cup, diced | 152 g | 46 | 0.6 g |
| Cantaloupe | 1 cup, cubes | 160 g | 54 | 1.4 g |
| Pineapple | 1 cup, chunks | 165 g | 83 | 2.3 g |
| Mango | 1 cup, pieces | 165 g | 99 | 2.6 g |
| Papaya | 1 cup, 1” pieces | 145 g | 62 | 2.5 g |
| Pomegranate | 1 whole (4” across) | 282 g | 234 | 11.3 g |
Higher-fat fruit
| Fruit | Portion | Weight | Calories | Fat |
|---|---|---|---|---|
| Avocado | 1 avocado | 201 g | 322 | 29.5 g |
| Coconut meat, raw | 1 cup, shredded | 80 g | 283 | 26.8 g |
| Olives, ripe, canned | 1 large | 4.4 g | 5 | 0.5 g |
Avocado and coconut get most of their calories from fat rather than sugar, which is why they sit apart from the rest of the list. Half an avocado is about 161 calories.
Dried fruit and juice
| Item | Portion | Weight | Calories | Fiber |
|---|---|---|---|---|
| Raisins, dark, seedless | 1 small box (1.5 oz) | 43 g | 129 | 1.9 g |
| Dates, medjool | 1 date, pitted | 24 g | 66 | 1.6 g |
| Prunes | 1 prune, pitted | 9.5 g | 23 | 0.7 g |
| Dried cranberries, sweetened | ¼ cup | 40 g | 123 | 2.1 g |
| Orange juice | 1 cup | 248 g | 112 | 0.5 g |
| Apple juice, unsweetened | 1 cup | 248 g | 114 | 0.5 g |
Fresh, dried or juiced: the same fruit three ways
Drying takes out water, not calories, so the calories per gram climb. Grapes have 69 calories per 100 g; dark raisins have 299. A cup of grapes (151 g, 104 calories) weighs three and a half times as much as a small box of raisins (43 g, 129 calories), yet the raisins have more calories.
Juice works the other way. It keeps the sugar but loses most of the fiber:
| Compare | Calories | Fiber |
|---|---|---|
| 1 medium apple (182 g) | 95 | 4.4 g |
| 1 cup apple juice, unsweetened (248 g) | 114 | 0.5 g |
| 1 orange (131 g) | 62 | 3.1 g |
| 1 cup orange juice (248 g) | 112 | 0.5 g |
The FDA’s Daily Value for fiber is 28 g a day. A cup of raspberries, at 8.0 g, covers 29% of it. A cup of apple juice covers under 2%.
Lowest and highest calories per 100 g
Portions differ in size, so comparing per 100 g shows how “dense” each fruit is:
- Lowest: lemon (29), watermelon (30), lime (30), strawberries (32), cantaloupe (34).
- Middle: apple (52), raspberries (52), blueberries (57), mango (60), banana (89).
- Highest: avocado (160), dates (277), raisins (299), dried cranberries (308), coconut meat (354).
Worked example: your banana is not “medium”
USDA’s medium banana weighs 118 g. Say yours weighs 140 g on a kitchen scale, peeled.
- Raw banana is 89 calories per 100 g.
- 89 × 140 ÷ 100 = 125 calories, not 105.
A fruit salad works the same way. One cup each of strawberries (46), pineapple (83) and blueberries (84), plus a medium kiwi (42), adds up to 46 + 83 + 84 + 42 = 255 calories and 2.9 + 2.3 + 3.6 + 2.1 = 10.9 g of fiber.
The food calorie lookup does this for you: pick a food, enter grams, ounces or a USDA portion, and add several foods to a plate for a running total.
Why your label or app may differ
- Size. A “medium” fruit in your store may be bigger or smaller than USDA’s. Weighing is the only way to be exact.
- Variety. USDA’s grape entry is red or green European-type grapes; its grapefruit entry is pink and red. Other varieties differ a little.
- Packaged fruit. Canned fruit in syrup, sweetened dried fruit and juice drinks can carry added sugar. The Nutrition Facts label on the package is the better number for that product.
- Averages. USDA values are averages across samples, so any single piece of fruit can sit a little above or below them.
How these numbers were worked out
Each value is USDA’s figure per 100 g, scaled to the portion weight USDA lists, and rounded to the nearest calorie and the nearest 0.1 g of fiber. For example, a medium apple is 52 calories per 100 g × 182 g ÷ 100 = 94.6, shown as 95. USDA FoodData Central data is public domain under CC0 1.0, and USDA asks users to credit it (FoodData Central licensing).
Each linked fruit has its own page with every USDA portion, the protein, carbs and fat, and a comparison with similar foods.
Related tools
- Food calorie lookup: any of the foods in our USDA list, by your own portion.
- Calorie calculator: how many calories a day fit your goal, so you can see where fruit fits.
- Macro calculator: turns that target into grams of protein, carbs and fat.
Values were taken from USDA FoodData Central SR Legacy (April 2018) in October 2026.