Fruit is an important part of a healthy diet! This alphabetical list has 28 of the most popular fruits, with their calories and carbs. Print it out to make sure you try them all.
Filled with fiber, nutrients, and delicious flavors, fruit is a food group you should never leave out of your diet if you want to achieve your health goals.
Fruits and veggies come in a variety of colors, which gives them a different combinations of antioxidants and phytochemicals. It’s important to eat a variety of fruits to optimize the nutrients and absorption of these nutrients.
This list of fruits with their calories and carbs can help you make smart decisions with the fruit you are eating, while aiming for that variety.
Why Fruit Carbs matter
In addition to being full of fiber, micronutrients, antioxidants, and phytochemcials, fruit has been shown to be valuable to your health and disease prevention. According to the website, Choose MyPlate, a diet with sufficient amount of fruit each day can:
- Lower blood pressure
- Improve digestion
- Reduce cholesterol
- Grow and repair body tissues
Why should I count carbs in fruit?
Since fruit has carbs, counting those carbs will give you the most accurate and complete assessment of the nutrients you are providing to your body. While carbs may not look like the traditional carb (i.e. bread, crackers, pasta), they still contain carbs and should be counted. If you’re going to go to the effort to count your macros, you might as well do it right!
Can you eat fruit on a low carb diet?
- Yes! In order to maintain a low carb diet and eat fruit, my suggestion is to either eat smaller portions of high carb fruits or to choose fruits that have fewer carbs.
- Here are a few lower carb fruits you could try to incorporate into your diet: raspberries, blackberries, coconut, strawberries, blueberries, watermelon, and papaya.
How much fruit should you eat in a day?
The most recent USDA guidelines for Americans recommends, most Americans should be eating between 1-2 cups of fruit per day. This is from age 2 years old, all the way to 99+. Depending on your size, fitness level, and gender, it will vary. But to keep things simple, 1-2 cups is a good rule of thumb. This fruit list will help you find fruits you can eat each day to get that 1-2 cups!
And this is so easy to do! There are so many ways you can eat fruit. Fresh, frozen, canned, dried, juiced, blended, cooked, etc. Fruit can take on very different tastes and textures depending on how you prepare it. Apple sauce can taste very different than a fresh apple, dried apples, or even apple fries in an air fryer.
Counting Fruit Calories: Which fruit is lowest?
Fruit has an insane range in calories per fruit. Some fruit has a lot of water, some has a lot of flesh, some has a lot of sugar, and some has a lot of seeds.
If you are counting calories, you’ll want to know which fruit is low in calories, and which is high. The fruit with the least amount of calories per fruit, seems to be lemons and limes with under 20 calories for the entire fruit.
Carbs in Fruit: Which fruit is lowest?
Also, not a surprise, lemons and limes have the least amount of carbs. The sweeter a food is, the more sugar and carbs it will contain. The fruit with the most carbs is MANGO!! At a whopping 50 grams per fruit.
Grab your copy of this printable list of fruits with their calories and carbs so you can start including a bigger variety of fruit in your life!
Fruit Calories Chart Printable
|apple||1 medium||182 g||95||25||0.5||0.3|
|apricot||1 apricot||35 g||17||3.9||0.5||0.1|
|avocado||1 avocado||201 g||322||17||4||29|
|bananas||1 medium||118 g||105||27||1.3||0.4|
|blackberries||1 cup||144 g||62||14||2||0.7|
|blueberries||1 cup||148 g||85||21||1.1||0.5|
|cantaloupe||1 melon||552 g||186||45||4.6||1|
|cherries||1 cup||155 g||77||19||1.6||0.5|
|cranberries (fresh)||1 cup||100 g||46||12.2||0.4||0.1|
|dates||1 date||24 g||66||18||0.4||0|
|grapefruit||1/2 fruit||123 g||52||13||0.9||0.2|
|grapes||1 cup||92 g||62||16||0.6||0.3|
|honeydew||1 cup||170 g||61||15||0.9||0.2|
|kiwi||1 fruit||69 g||42||10||0.8||0.4|
|lemon||1 fruit||58 g||17||5||0.6||0.2|
|lime||1 fruit||67 g||20||7||0.5||0.1|
|mandarin oranges||1 fruit||75 g||40||10||0.6||0.2|
|mango||1 fruit||336 g||201||50||2.8||1.3|
|nectarine||1 fruit||142 g||63||15||1.5||0.5|
|oranges||1 fruit||96 g||45||11||0.9||0.1|
|peaches||1 fruit||150 g||59||14||1.4||0.4|
|pear||1 fruit||178 g||102||27||0.6||0.2|
|pineapple||1 cup||165 g||82||22||0.9||0.2|
|plums||1 fruit||66 g||30||7.5||0.5||0.2|
|pomegranate||1/2 C seeds||87 g||72||16||1.5||1|
|raspberries||1 cup||123 g||65||15||1.5||0.8|
|strawberries||1 cup||152 g||49||12||1||0.5|
|watermelon||1 cup||152 g||46||11||0.9||0.2|
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