On our blog Is Your 5 a Day Affecting Your Results On The Scales?? We discussed the calorie values of fruit, and how easy it can be to consider fruit to be both ‘free and zero’, when actually it isn’t. As stated it is important for a healthy body to eat 5 portions of fruit and vegetables each day, however many of us regularly eat far more fruit as we also use it as a sweet alternative snack.
As there can be some confusion between whether or not something is a fruit or a vegetable the decision was made using “would you eat it in a fruit salad or not”
So here is a comprehensive guide to the calories and nutrition in fruit:
Apple
 | Size/Weight | Calories g | Fat g | Sat Fat g | Carbs g | Sugars g | Fibre g | Protein g | Salt g |
| Braeburn | medium 118 g weighed with core | 51 | 0.5 | 0.1 | 11.8 | 11.8 | 1.2 | 0.6 | 0.1 |
| Cox | medium 118 g weighed with core | 47 | 0.1 | 0 | 11.8 | 113.8 | 1.2 | 0.5 | 0.1 |
| Golden Delicious | medium 118 g weighed with core | 47 | 0.2 | 0 | 11.7 | 11.7 | 1.2 | 0.4 | 0.01 |
| Granny Smith | medium 118 g weighed with core | 48 | 0.1 | 0 | 12.4 | 12.4 | 1.2 | 0.4 | 0.1 |
| Jazz | medium 118 g weighed with core | 51 | 0.5 | 0.1 | 11.8 | 11.8 | 1.2 | 0.6 | 0.01 |
| Juice | 200 ml | 74 | 0 | 0 | 19.4 | 19.4 | 0 | 0.2 | 0.02 |
| Pink Lady | medium 118 g weighed with core | 47 | 0.2 | 0 | 11.7 | 11.7 | 1.2 | 0.4 | 0.01 |
Apricot
 | Size/Weight | Calories g | Fat g | Sat Fat g | Carbs g | Sugars g | Fibre g | Protein g | Salt g |
| Fresh | 43g weighed with stone | 12 | 0 | 0 | 2.8 | 2.8 | 0.7 | 0.3 | 0 |
| Dried | 25 g approx 4 | 47 | 0.2 | 0 | 10.8 | 10.8 | 1.6 | 1.2 | 0.04 |
Banana
 | Size/Weight | Calories g | Fat g | Sat Fat g | Carbs g | Sugar g | Fibre g | Protein g | Salt g |
| Fresh | Medium 159 g weighed with skin | 81 | 0.2 | 0 | 20.4 | 18.1 | 1.4 | 1.3 | 0 |
| Dried | 25 g approx 20 | 128 | 7.8 | 6.4 | 15 | 5.5 | 1.3 | 0.2 | 0 |
Blackberries
 | Size/Weight | Calories g | Fat g | Sat Fat g | Carbs g | Sugar g | Fibre g | Protein g | Salt g |
| Fresh | 80 g | 22 | 0.2 | 0 | 4.5 | 4.5 | 2.7 | 0.9 | 0 |
Blackcurrants
 | Size/Weight | Calories g | Fat g | Sat Fat g | Carbs g | Sugar g | Fibre g | Protein g | Salt g |
| Fresh | 80 g | 22 | 0 | 0 | 5.3 | 5.3 | 2.9 | 0.7 | 0.01 |
Blueberries
 | Size/Weight | Calories g | Fat g | Sat Fat g | Carbs g | Sugar g | Fibre g | Protein g | Salt g |
| Fresh | 80 g | 32 | 0.2 | 0 | 7.3 | 7.3 | 1.2 | 0.7 | 1.01 |
Cherries
 | Size/Weight | Calories g | Fat g | Sat Fat g | Carbs g | Sugar g | Fibre g | Protein g | Salt g |
| Fresh | 100 g weighed with stone | 58 | 0.4 | 0.1 | 13.4 | 13.4 | 1.7 | 1.1 | 0 |
Clementine
 | Size/Weight | Calories g | Fat g | Sat Fat g | Carbs g | Sugar g | Fibre g | Protein g | Salt g |
| Fresh | Medium 90 g weighed with peel | 25 | 0.1 | 0 | 5.8 | 5.8 | 1.1 | 0.6 | 0 |
Cranberries
 | Size/Weight | Calories g | Fat g | Sat Fat g | Carbs g | Sugar g | Fibre g | Protein g | Salt g |
| Fresh | 80 g | 15 | 0.1 | 0 | 3.4 | 3.4 | 3 | 0.4 | 0.01 |
Date
 | Size/Weight | Calories g | Fat g | Sat Fat g | Carbs g | Sugar g | Fibre g | Protein g | Salt g |
| Fresh | 100 g weighed with stones | 197 | 0.5 | 0.2 | 49.3 | 48.7 | 6.3 | 2 | 0.02 |
Dried Fruit
 | Size/Weight | Calories g | Fat g | Sat Fat g | Carbs g | Sugar g | Fibre g | Protein g | Salt g |
| Currants | 25 g | 67 | 0.1 | 0 | 17 | 17 | 1 | 0.6 | 0.01 |
| Raisins | 25 g | 64 | 0.2 | 0 | 15.6 | 15.6 | 0.7 | 0.8 | 0.01 |
| Sultanas | 25 g | 69 | 0.01 | 0 | 17.4 | 17.3 | 1.1 | 0.7 | 0.01 |
Fig
 | Size/Weight | Calories g | Fat g | Sat Fat g | Carbs g | Sugar g | Fibre g | Protein g | Salt g |
| Fresh | Medium 55 g | 24 | 0.2 | 0.1 | 5.2 | 5.2 | 1.4 | 0.7 | 0.01 |
| Dried | 1 Fig 9 g | 20 | 0.1 | 0 | 4.8 | 4.8 | 0.9 | 0.3 | 0.01 |
Gooseberries
 | Size/Weight | Calories g | Fat g | Sat Fat g | Carbs g | Sugar g | Fibre g | Protein g | Salt g |
| Fresh | 80 g | 15 | 0.3 | 0 | 2.4 | 2.4 | 1.9 | 0.9 | 0.01 |
Grapefruit
 | Size/Weight | Calories g | Fat g | Sat Fat g | Carbs g | Sugar g | Fibre g | Protein g | Salt g |
| Fresh | Medium 340 g weighed with peel | 82 | 1.4 | 0.2 | 16.7 | 16.7 | 2 | 2 | 0 |
Grapes seedless
 | Size/Weight | Calories g | Fat g | Sat Fat g | Carbs g | Sugar g | Fibre g | Protein g | Salt g |
| Black | 100 g | 67 | 0.1 | 0 | 17 | 17 | 1.3 | 0.6 | 0 |
| Green | 100 g | 62 | 0.2 | 0.1 | 15.2 | 15.2 | 1.2 | 0.7 | 0 |
| Red | 100 g | 67 | 0.1 | 0 | 17 | 17 | 1.3 | 0.6 | 0 |
Kiwi
 | Size/Weight | Calories g | Fat g | Sat Fat g | Carbs g | Sugar g | Fibre g | Protein g | Salt g |
| Fresh | Medium 75 g | 24 | 0.5 | 0 | 4.6 | 4.5 | 1.5 | 0.4 | 0 |
Kumquats
 | Size/Weight | Calories g | Fat g | Sat Fat g | Carbs g | Sugar g | Fibre g | Protein g | Salt g |
| Fresh | 80 g | 34 | 0.4 | 0.1 | 7.4 | 7.4 | 4.1 | 0.7 | 0.02 |
Lemon
 | Size/Weight | Calories g | Fat g | Sat Fat g | Carbs g | Sugar g | Fibre g | Protein g | Salt g |
| Fresh | Medium 120 g weighed with peel | 23 | 0.4 | 0.1 | 3.8 | 3.8 | 5.6 | 1.2 | 0.01 |
| Juice | 50 ml freshly squeezed | 4 | 0 | 0 | 0.8 | 0.8 | 0 | 0.2 | 0 |
| Slice | 20 g | 4 | 0.1 | 0 | 0.6 | 0.6 | 0.9 | 0.2 | 0 |
Lime
 | Size/Weight | Calories g | Fat g | Sat Fat g | Carbs g | Sugar g | Fibre g | Protein g | Salt g |
| Fresh | Medium 67 g weighed with peel | 13 | 0.2 | 0.1 | 2.1 | 2.1 | 3.2 | 0.7 | 0.01 |
| Juice | 50 ml freshly squeezed | 5 | 0 | 0 | 0.8 | 0.8 | 0 | 0.2 | 0 |
Lychees
 | Size/Weight | Calories g | Fat g | Sat Fat g | Carbs g | Sugar g | Fibre g | Protein g | Salt g |
| Fresh | 100 g weighed with stones | 36 | 0.1 | 0 | 8.9 | 8.9 | 0.4 | 0.5 | 0 |
Mandarin
 | Size/Weight | Calories g | Fat g | Sat Fat g | Carbs g | Sugar g | Fibre g | Protein g | Salt g |
| Fresh | Medium 102 g weighed with peel | 29 | 0.1 | 0 | 4.8 | 4.8 | 0.9 | 0.5 | 0 |
| Tinned in Juice | 88 g ½ tin drained | 30 | 0.5 | 0.1 | 6.7 | 6.7 | 0.5 | 0.6 | 0.01 |
Mango
 | Size/Weight | Calories g | Fat g | Sat Fat g | Carbs g | Sugar g | Fibre g | Protein g | Salt g |
| Fresh | Medium 364 g weighed with skin and stone | 109 | 1.5 | 0.3 | 24.4 | 23.7 | 2.6 | 1.5 | 0.04 |
Melon
 | Size/Weight | Calories g | Fat g | Sat Fat g | Carbs g | Sugar g | Fibre g | Protein g | Salt g |
| Cantaloupe | Slice 150 g | 29 | 0.2 | 0 | 6.3 | 6.3 | 2.7 | 0.9 | 0.03 |
| Galia | Slice 150 g | 36 | 0.2 | 0 | 8.4 | 8.4 | 2.2 | 0.8 | 0.12 |
| Honeydew | Slice 320 g | 58 | 0.2 | 0.1 | 13.6 | 13.6 | 0.8 | 1 | 0.04 |
| Watermelon | Slice 345 g | 62 | 0.7 | 0 | 13.8 | 13.8 | 0.8 | 1 | 0 |
Nectarine
 | Size/Weight | Calories g | Fat g | Sat Fat g | Carbs g | Sugar g | Fibre g | Protein g | Salt g |
| Fresh | Medium 140 g weighed with stone | 56 | 0.4 | 0 | 12.6 | 12.6 | 1.7 | 1.3 | 0 |
Orange
 | Size/Weight | Calories g | Fat g | Sat Fat g | Carbs g | Sugar g | Fibre g | Protein g | Salt g |
| Fresh | Medium 200 g weighed with peel | 54 | 0.4 | 0.1 | 11.6 | 11.6 | 2.4 | 1.6 | 0 |
| Juice | 200 ml freshly squeezed | 66 | 0 | 0 | 16.2 | 16.2 | 1 | 1.2 | 0.02 |
Papaya
 | Size/Weight | Calories g | Fat g | Sat Fat g | Carbs g | Sugar g | Fibre g | Protein g | Salt g |
| Fresh | Medium 300 g weighed with skin | 81 | 0.3 | 0 | 19.8 | 19.8 | 5 | 1.2 | 0.03 |
Passion Fruit
 | Size/Weight | Calories g | Fat g | Sat Fat g | Carbs g | Sugar g | Fibre g | Protein g | Salt g |
| Fresh | Medium 40 g weighed with skin | 9 | 0.1 | 0 | 1.4 | 1.4 | 0.8 | 0.7 | 0.01 |
Peach
 | Size/Weight | Calories g | Fat g | Sat Fat g | Carbs g | Sugar g | Fibre g | Protein g | Salt g |
| Fresh | Medium 120 g weighed with stone | 36 | 0.1 | 0 | 8.2 | 8.2 | 1.6 | 1.1 | 0 |
Pear
 | Size/Weight | Calories g | Fat g | Sat Fat g | Carbs g | Sugar g | Fibre g | Protein g | Salt g |
| Comice | Medium 160 g weighed with skin | 48 | 0.2 | 0 | 12.3 | 12.3 | 4.5 | 0.5 | 0 |
| Conference | Medium 160 g weighed with skin | 59 | 0.2 | 0 | 14.7 | 14.7 | 3.7 | 0.5 | 0 |
| Tinned in Juice | 208 g ½ tin | 96 | 0 | 0 | 22.9 | 22.9 | 2.1 | 0.6 | 0 |
Pineapple
 | Size/Weight | Calories g | Fat g | Sat Fat g | Carbs g | Sugar g | Fibre g | Protein g | Salt g |
| Fresh | 1 slice 80 g | 36 | 0.1 | 0 | 9.1 | 9.1 | 1 | 0.4 | 0 |
| Tinned in Juice | 2 rings 80 g | 38 | 0 | 0 | 9.8 | 9.8 | 0.4 | 0. | 0 |
| Juice | 200 ml | 82 | 0.2 | 0 | 21 | 21 | 0 | 0.6 | 0.04 |
Plum
 | Size/Weight | Calories g | Fat g | Sat Fat g | Carbs g | Sugar g | Fibre g | Protein g | Salt g |
| Fresh | 64 g weighed with stone | 26 | 0.1 | 0 | 6.1 | 6.1 | 0.8 | 0.4 | 0 |
Pomegranate
 | Size/Weight | Calories g | Fat g | Sat Fat g | Carbs g | Sugar g | Fibre g | Protein g | Salt g |
| Fresh | medium 235 g weighed with skin | 78 | 0.2 | 0 | 18.1 | 18.1 | 4.8 | 2.1 | 0.02 |
Raspberries
 | Size/Weight | Calories g | Fat g | Sat Fat g | Carbs g | Sugar g | Fibre g | Protein g | Salt g |
| Fresh | 80 g | 20 | 0.2 | 0.1 | 4.1 | 4.1 | 3 | 0.6 | 0 |
Redcurrants
 | Size/Weight | Calories g | Fat g | Sat Fat g | Carbs g | Sugar g | Fibre g | Protein g | Salt g |
| Fresh | 80 g | 17 | 0 | 0 | 3.5 | 3.5 | 3 | 0.9 | 0.01 |
Rhubarb
 | Size/Weight | Calories g | Fat g | Sat Fat g | Carbs g | Sugar g | Fibre g | Protein g | Salt g |
| Fresh | 100 g | 7 | 0.1 | 0 | 0.8 | 0.8 | 1.3 | 0.9 | 0.01 |
Satsuma
 | Size/Weight | Calories g | Fat g | Sat Fat g | Carbs g | Sugar g | Fibre g | Protein g | Salt g |
| Fresh | Medium 90 g weighed with peel | 29 | 0.2 | 0 | 6.8 | 6.8 | 1.1 | 0.4 | 0 |
Sharon Fruit (Persimmon)
 | Size/Weight | Calories g | Fat g | Sat Fat g | Carbs g | Sugar g | Fibre g | Protein g | Salt g |
| Fresh | Medium 168 g weighed with skin | 118 | 0.3 | 0 | 31.2 | 21 | 2.7 | 1 | 0 |
Strawberries
 | Size/Weight | Calories g | Fat g | Sat Fat g | Carbs g | Sugar g | Fibre g | Protein g | Salt g |
| Fresh | 80 g | 24 | 0.1 | 0.1 | 4.8 | 4.8 | 0.9 | 0.6 | 0.08 |
Tangerine
 | Size/Weight | Calories g | Fat g | Sat Fat g | Carbs g | Sugar g | Fibre g | Protein g | Salt g |
| Fresh | Medium 90 g weighed with peel | 29 | 0.2 | 0 | 6.8 | 6.8 | 1.1 | 0.4 | 0 |
So there you go your complete guide to calories for your fruit, now you have the knowledge to help you make healthier choices.
Perhaps too much of everything is as bad as too little.
edna ferber
Success Lies in Mind 
A very useful chart to “cut out” and keep.
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Wow… Very interesting
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I always have a fruit snack a day and fruit on my breakfast, it is measured though not just as much as I want. Try to steer clear of bananas though ☺️
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Passion fruit and rhubarb it is then 🙂
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Phew Pink lady apple ok, mango 😲half a grapefruit at breakfast then. What an eye opener!!!
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Fantastic information on the different fruits and the calorie info is really helpful too. As Wendy said a good chart to cut out and keep 😊
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I always try to have fruit with breakfast and mid morning then hope to burn the calories off throughout the day then.
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This is really useful as a go to guide whether you are meal planning or just wanting a quick snack, thanks 👍
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Bananas are my favourite try and have on my breakfast do have rest of day to work it off. I find as well I don’t snack with it being a slow release fruit 🍌
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Ok so no more eating 6 clementines in an evening! Shame though!
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Well done that is very useful to keep and refer to. Thankyou
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