Losing weight can be so much easier with a diet containing lots of fruit Veg needs. The reason is calories in fruit are usually very low, mainly due to the large percentage of water present in most fruits. This high water content can help replenish fluid balance and make you feel fresh and ready for exercise. It is also hard to overeat with fruit portions as the large water and fibre content causes the stomach to fill up quickly. For this reason it may be a good idea to eat a piece of fruit before each meal.
This table is for fresh fruits only and is reproduced here as a guide to average amount of calories. For calories in canned fruit, read the nutritional guides on the labels.
| Type of Fruit | Amount | Calories | Kilojoules | For Details Click Below |
|---|---|---|---|---|
| Apples (all varieties) | 1 medium | 65 | 270 | |
| Apricots | 1 large | 20 | 85 | |
| Avocado | 1 medium | 255 | 1065 | |
| Banana | 1 large | 100 | 420 | ... Read More |
| Blueberries | 1 cup | 50 | 210 | |
| Blackberries | 1 cup | 50 | 210 | ... Read More |
| Breadfruit | 100 grams | 100 | 420 | |
| Cantaloupe (rock melon) | 1 cup cubed | 40 | 165 | |
| Carambola Star Fruit | 1 medium | 55 | 230 | |
| Cherries | 1 medium | 5 | 20 | |
| Cranberries | 1/2 cup | 20 | 85 | |
| Cumquats | 6 large | 50 | 210 | |
| Currants | 1/2 cup | 35 | 140 | |
| Custard Apple | 1 medium | 200 | 840 | |
| Dates | 3 only | 160 | 870 | |
| Figs | 1 medium | 50 | 210 | |
| Grapefruit | 1 medium | 20 | 85 | |
| Grapes | 1 large bunch | 310 | 1300 | ... Read More |
| Jackfruit | 1 medium | 320 | 1345 | |
| Kiwifruit | 1 medium | 40 | 165 | |
| Lime | 1 small | 10 | 40 | |
| Lychees | 1 medium | 10 | 40 | ... Read More |
| Mandarin | 1 medium | 35 | 145 | |
| Mango | 1 medium | 100 | 420 | ... Read More |
| Mulberries | 1 cup | 60 | 250 | |
| Nectarine | 1 medium | 30 | 135 | |
| Olives (all types) | 1 medium | 10 | 42 | |
| Oranges (all varieties) | 1 medium | 80 | 335 | ... Read More |
| Pawpaw (Papaya) | 1 small | 80 | 335 | |
| Passion fruit | 1 medium | 15 | 65 | ... Read More |
| Peaches | 1 medium | 40 | 165 | ... Read More |
| Pears | 1 medium | 75 | 315 | ... Read More |
| Pineapple | 1 cup cubes | 55 | 230 | ... Read More |
| Plums | 1 medium | 35 | 150 | ... Read More |
| Pomegranate | 1/2 medium | 75 | 315 | ... Read More |
| Quince | 100 grams | 50 | 210 | |
| Raspberries | 100 grams | 25 | 105 | |
| Rhubarb | 1 cup cubes | 25 | 105 | |
| Rock melon (Cantaloupe) | 1 cup cubes | 40 | 165 | |
| Sapotes | 1 medium | 140 | 590 | |
| Strawberries | 1 large | 10 | 42 | ... Read More |
| Tangerine | 1 small | 35 | 150 | |
| Tomato | 1 medium | 20 | 85 | |
| Watermelon / Rock melon | 1 thick slice | 70 | 300 | ... Read More |
Fruits are full of vitamins and minerals and are a great source of fibre, so necessary for bowel health.
You do need to be mindful of the amount of calories in fruit when you are watching your weight, yet the health benefits of fruit are so high you should make at least one piece of fruit a daily rule.
Remember the old saying, "an apple a day will keep the doctor away".
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