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Fruits are rich in carbohydrates, viramins, minerals, and dietary fibers. Because of the presence of these nutrients, they are very healthy. The nutrition data Table gives the calories, total fat, saturated fat, monounsaturated fat and poly-unsaturated fat content of some fruits and fruit juices.
| Food Description | Measure | Wt | Cal | Pro-
tein | Total
Fat | SF | MU
Fat | PUS
Fat | | | (g) | (kcal) | (g) | (g) | (g) | (g) | (g) | | Calories in Apples, Unpeeled, 2" dia (about 3 per lb) | 1 apple | 138 | 81 | Tr | Tr | 0.1 | Tr | 0.1 | | Calories in Apple juice, bottled or canned.. | 1 cup | 248 | 117 | Tr | Tr | Tr | Tr | 0.1 | | Calories in Apple pie filling, canned | 1/8 of 21-oz can | 74 | 75 | Tr | Tr | Tr | 0.0 | Tr | | Calories in Apple sauce, canned, Sweetened | 1 cup | 255 | 194 | Tr | Tr | 0.1 | Tr | 0.1 | | Calories in Apple sauce, canned, Unsweetened | 1 cup | 244 | 105 | Tr | Tr | Tr | Tr | Tr | | Calories in Apricots, without pits (about 12 per lb with pits) | 1 apricot | 35 | 17 | Tr | Tr | Tr | 0.1 | Tr | | Calories in Apricots, Dried, sulfured | 10 halves | 35 | 83 | 1 | Tr | Tr | 0.1 | Tr | | Calories in Avocados , without skin, 1/5 of whole | 1 oz | 28 | 50 | 1 | 5 | 0.7 | 3.2 | 0.6 | | Calories in Bananas, Whole, medium | 1 banana | 118 | 109 | 1 | 1 | 0.2 | Tr | 0.1 | | Calories in Blackberries | 1 cup | 144 | 75 | 1 | 1 | Tr | 0.1 | 0.3 | | Calories in Blueberries | 1 cup | 145 | 81 | 1 | 1 | Tr | 0.1 | 0.2 | | Calories in Cantaloupe (5" dia) Cubes | 1 cup | 160 | 56 | 1 | Tr | 0.1 | Tr | 0.2 | | Calories in Carambola (star fruit), Whole | 1 fruit | 91 | 30 | Tr | Tr | Tr | Tr | 0.2 | | Calories in Cherries, red, without pits & stems | 10 cherries | 68 | 49 | 1 | 1 | 0.1 | 0.2 | 0.2 | | Calories in Cranberries, dried, sweetened... | 1/4 cup | 28 | 92 | Tr | Tr | Tr | Tr | 0.1 | | Calories in Dates, without pits, Whole | 5 dates | 42 | 116 | 1 | Tr | 0.1 | 0.1 | Tr | | Calories in Grapefruit, without peel, membrane and seeds (3 3/4" dia), Pink or red | 1/2 grapefruit | 123 | 37 | 1 | Tr | Tr | Tr | Tr | | Calories in Grapefruit juice, Unsweetened | 1 cup | 247 | 94 | 1 | Tr | Tr | Tr | 0.1 | | Calories in Grapefruit juice, Sweetened | 1 cup | 250 | 115 | 1 | Tr | Tr | Tr | 0.1 | | Calories in Grapes, seedless | 10 grapes | 50 | 36 | Tr | Tr | 0.1 | Tr | 0.1 | | Calories in Honeydew (6"-7" dia) , Diced, about 20 pieces cup) | 1 cup | 170 | 60 | 1 | Tr | Tr | Tr | 0.1 | | Calories in Grape juice, Canned or bottled | 1 cup | 253 | 154 | 1 | Tr | 0.1 | Tr | 0.1 | | Calories in Kiwi fruit, without skin | 1 medium | 76 | 46 | 1 | Tr | Tr | Tr | 0.2 | | Calories in Lemons, | 1 lemon | 58 | 17 | 1 | Tr | Tr | Tr | 0.1 | | Calories in Lemon juice | juice of 1 lemon | 47 | 12 | Tr | 0 | 0.0 | 0.0 | 0.0 | | Calories in Lime juice (from 2"-dia lime) | juice of 1 lime | 38 | 10 | Tr | Tr | Tr | Tr | Tr | | Calories in Mangos, without skin and seed | 1 mango | 207 | 135 | 1 | 1 | 0.1 | 0.2 | 0.1 | | Calories in Nectarines | 1 nectarine | 136 | 67 | 1 | 1 | 0.1 | 0.2 | 0.3 | | Calories in Orange | 1 orange | 131 | 62 | 1 | Tr | Tr | Tr | Tr | | Calories in Orange juice | 1 cup | 248 | 112 | 2 | Tr | 0.1 | 0.1 | 0.1 | | Calories in Papaya , 1/2" cubes | 1 cup | 140 | 55 | 1 | Tr | 0.1 | 0.1 | Tr | | Calories in Pears, with skin, cored | 1 pear | 166 | 98 | 1 | 1 | Tr | 0.1 | 0.2 | | Calories in Pineapple, diced | 1 cup | 155 | 76 | 1 | 1 | Tr | 0.1 | 0.2 | | Calories in Plums | 1 plum | 66 | 36 | 1 | Tr | Tr | 0.3 | 0.1 | | Calories in Prunes, dried, pitted | 5 prunes | 42 | 100 | 1 | Tr | Tr | 0.1 | Tr | | Calories in Prune juice, canned or bottled | 1 cup | 256 | 182 | 2 | Tr | Tr | 0.1 | Tr | | Calories in Raisins, seedless, Cup, not packed | 1 cup | 145 | 435 | 5 | 1 | 0.2 | Tr | 0.2 | | Calories in Raspberries | 1 cup | 123 | 60 | 1 | 1 | Tr | 0.1 | 0.4 | | Calories in Rhubarb, frozen, cooked, with sugar | 1 cup | 240 | 278 | 1 | Tr | Tr | Tr | 0.1 | | Calories in Strawberries, Large | 1 strawberry | 18 | 5 | Tr | Tr | Tr | Tr | Tr | | Calories in Tangerines, without peel and seeds | 1 tangerine | 84 | 37 | 1 | Tr | Tr | Tr | Tr | | Calories in Tangerine juice, canned, sweetened | 1 cup | 249 | 125 | 1 | Tr | Tr | Tr | 0.1 | | Calories in Watermelon, (15" long x 7" dia) Diced | 1 cup | 152 | 49 | 1 | 1 | 0.1 | 0.2 | 0.2 |
From the above char, it is clear that while eating fruits provide fewer calories, furit juices are calorie dense. Tr - Trace
Actually you need not to use this calorie chart if you are eating fruits and trying to lose your weight. You will notice that the fruits contain negligible fats. Therefore, whatever calories you are getting from fruits, are from carbohydrates with the added advantage of getting fibers.
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