It’s mid-summer and fresh fruit is abundant! Gotta love it! Fresh or otherwise, fruit makes a healthy choice for snacks as well as side dishes or desserts. If you are like me, it becomes a substitute for many of the less than healthy sweets such as candy, cakes, pies, cookies, and more. However, as healthy as fruit may be, it’s all too easy to overdo a good thing.
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Fruit is NOT calorie free. The calories do add up. I’ve put together a list of fruits that are generally well known and readily available in various seasons here in the United States. Fresh, frozen, canned, or dried, you’ve got lots of possibilities.
To help you meet your nutrient needs with fruit and still keep your calorie count down, you will want to have an idea of about how many calories are in your favorites. Keep portion size in mind.
You may want to copy and paste this list into your own word-processing program, print it off, and post a copy on your refrigerator to easily refresh your memory. (I have a print option at the end of the article.)
The calorie counts are based on information provided by the USDA (United States Department of Agriculture) Agricultural Research Service. Given that the values are estimates at best because no two pieces of fruit will be exactly the same size even if both are “small”, “medium” or whatever, I’ve adjusted the calorie counts just slightly. I have rounded the values up or down by no more than 2 calories to arrive at a value that might be easier for you to remember.
(I am not including fruit juices in this list because I will include them later along with other low calorie beverage choices. Also, I strongly encourage you to choose whole fruit rather than juice as much as possible.)
Apple – 1 medium – 80
Apple Sauce, sweetened – 100
Unsweetened – 60
Apricots, fresh – 1 medium – 20
Banana – 1 small- 90
1/2 medium – 50
Blackberries – 1 cup – 62
Blueberries – 1 cup – 80
Cantaloupe, cubed – 1 cup – 55
Clementines – 1 small – 35
Cherries, sweet, fresh with pits – 1/2 cup – 45
Figs – fresh – 1 medium – 35
Grapefruit – 1/2 medium – 40
Grapes – Red or Green European Varieties – 10 grapes – 35
Honeydew Melon, cubed – 1 cup – 60
Kiwi – 1 medium – 45
Mandarin Oranges, canned, juice-pack, drained – 1 cup – 70
Mango, thinly sliced – 1/2 cup – 55
Nectarine – 1 medium – 65
Orange – 1 medium – 65
Papaya – 1 cup sliced – 55
Peach – 1 medium – 40
Pear – 1 medium – 100
Pineapple, fresh 1 cup – 75
Pineapple, canned in juice – 75
Plums, fresh – 1 medium – 35
Plums, dried (prunes) 3 medium – 60
Raspberries – 1 cup – 60
Strawberries – 1 cup – 50
Tangerine – 1 medium – 35
Watermelon, diced – 1 cup – 45
Fruit can be a good source of dietary fiber. Both the fiber and the high water content of fruit can work together to manage your hunger. However, not all fruits are equally good sources of fiber. As a general rule the best sources include the berries, citrus fruits (eaten whole not as juice), and fruit eaten with the skin such as pears and apples. If you would like to know the best choices by season you may want to refer to a few of my earlier articles.
(Remember, I adjusted the calories just slightly for the fruit listed on this page so the values may not agree exactly with what I have listed elsewhere.)
If you are on a low calorie diet, do remember to balance your food choices to stay healthy. You may want to refer to my 1200 and 1500 calorie diet plans to see how many servings of fruit are recommended along with other food choices. Here’s a refresher for what nutritionists refer to as a serving of fruit:
4 oz. juice (1/2 cup)
1/2 cup sliced/chopped cooked or raw fruit
(Fresh, frozen, or canned.)
1 whole medium piece of fruit
1/4 cup dried fruit
These amounts provide a guideline to help you manage your food intake, keep your calorie count down, and achieve nutritional balance especially when you are on a low calorie diet.
Hope this information helps. Have a great week, watch those calories, and stay healthy!