🍎 Fruits

Fruits are nutrient-dense whole foods that provide vitamins, minerals, fibre, and natural sugars. The calorie counts here reflect raw fruit as you'd typically eat it — the figures include skin and edible flesh, not juiced or dried versions. A medium piece of fruit usually falls between 50 and 150 calories.

Most fruits are low in calories per gram and high in water content, making them filling for relatively few calories. Berries tend to be lower in sugar than tropical fruits like mango or pineapple. Citrus fruits and kiwi are standout sources of vitamin C, while bananas and avocados are particularly high in potassium. For weight management, watch portion sizes with energy-dense fruits like dried fruit, avocado, and bananas; for everything else, fruit is one of the easiest categories to eat liberally.