This is the complete reference guide to fruit nutrition — covering calories, sugar, fibre, and the best fruits for specific dietary goals. Use the links below to jump to the section most relevant to your needs, or browse the full rankings below.
Complete Fruit Calorie Rankings
Here are the most common fruits ranked by calories per 100g, from lowest to highest:
- Watermelon — 30 cal See nutrition
- Strawberries — 32 cal See nutrition
- Cantaloupe — 34 cal See nutrition
- Peach — 39 cal See nutrition
- Grapefruit — 42 cal See nutrition
- Blackberries — 43 cal See nutrition
- Orange — 47 cal See nutrition
- Pineapple — 50 cal See nutrition
- Apple — 52 cal See nutrition
- Raspberries — 52 cal See nutrition
- Blueberries — 57 cal See nutrition
- Dragon fruit — 60 cal See nutrition
- Mango — 60 cal See nutrition
- Kiwi — 61 cal See nutrition
- Cherries — 63 cal See nutrition
- Grapes — 67 cal See nutrition
- Banana — 89 cal See nutrition
- Avocado — 160 cal See nutrition
Core Rankings
- Lowest Calorie Fruits Ranked — watermelon, strawberries, and raspberries lead the list
- Highest Calorie Fruits Ranked — avocado, banana, and mango top the list
- Fruits Ranked by Sugar Content — avocado and berries are lowest; banana and grapes are highest
- Fruits Ranked by Fiber Content — raspberries, blackberries, and avocado lead
- Best Fruits for Weight Loss — berries, grapefruit, and apple are the top choices
Fresh vs Other Formats
- Fresh vs Frozen Fruit — nutritionally similar, frozen wins for out-of-season fruit
- Dried vs Fresh Fruit — dried fruit has 4-8x more calories per gram
- Fruit Juice vs Whole Fruit — whole fruit wins on fibre, satiety, and blood sugar impact
- Smoothie vs Whole Fruit — smoothies can contain 300-600 calories; whole fruit is more filling
Diet and Use Case
- Low Sugar Fruits for Diabetics — berries, avocado, and grapefruit are the best choices
- Keto Friendly Fruits Ranked — avocado, raspberries, and blackberries fit keto macros
- Best Fruits Before a Workout — banana, mango, and watermelon are top choices
- Best Fruits After a Workout — tart cherries, banana, and blueberries lead for recovery
Seasonal and Exotic
- Tropical Fruits Ranked by Calories — from 30-cal papaya to 160-cal avocado
- Summer Fruits Ranked by Calories — watermelon, strawberries, peaches, and cherries
- Winter Fruits Ranked by Calories — citrus, kiwi, pomegranate, and pears
- Dragon Fruit vs Kiwi — kiwi wins on vitamin C; dragon fruit wins on iron
Fruit Comparisons
For detailed side-by-side nutrition comparisons see:
Using Our Fruit Nutrition Tools
Track your daily fruit intake with our Food Tracker. Use our Calorie Deficit Calculator for weight loss targets, our Protein Intake Calculator for workout nutrition, and our Macro Calculator for keto and low-carb planning.
References
- USDA FoodData Central — Reference database for nutrient content of foods
- Harvard T.H. Chan — Vegetables and Fruits — Evidence-based overview of fruits and vegetables
- Academy of Nutrition and Dietetics — Fruits — Professional dietitian guidance on fruit consumption
- USDA MyPlate — Fruits — Federal dietary planning resource on fruits
- CDC — Fruits and Vegetables — Federal guidance on fruit and vegetable consumption
- Dietary Guidelines for Americans 2020-2025 — Federal recommendations on fruit intake
- NIH Office of Dietary Supplements — Fiber — Authoritative reference on dietary fibre
- American Heart Association — Added Sugars — Cardiovascular guidance on sugar intake
- American Diabetes Association — Eating Fruit — Authoritative guidance on fruit in diabetic diets