Fruit Nutrition Fact

This page contains a comprehensive fruit nutrition fact table which you can use as a reference guide to determine the most important nutritional values for each fruit. You will notice that for some fruits we have listed nutritional values for 2 different serving sizes: common size (whole fruit) and 100g serving portion. By common size we mean the whole fruit size which is the natural way that you would want to count nutrients for some foods.

For smaller fruits only 100g values are listed because it makes more sense. In other words, we rarely buy blueberries and eat only 1 berry. Rather, we eat (and buy) either 100, 200, 300, 400 or 500g of blueberries. Therefore, it makes no sense to list nutritional values for ONE small blueberry. Hence, the basic 100g serving size is the standard measurement size in this case.

Larger fruits have the fruit nutrition fact listed for both whole fruit size and values per 100g of serving portion.

fruit nutrition fact,

Fruit Nutrition Fact
Fruit
Size
Energy [kcal]
Protein [g]
Carbs [g]
Fat [g]
Fiber [g]
Sugar [g]
Water [%]
Apple
Medium (3" diameter, 182gr)
95 kcal
0.47g
25g
0.31g
4.4g
18.9g
85.6%
100g
52 kcal
0.26g
13.8g
0.17g
2.4g
10.4g
85.6%
Apricot
1.0 x 1 - 35g
17 kcal
0.49g
3.9g
0.14g
0.7g
3.23g
94%
100g
48 kcal
1.4g
11.1g
0.4g
2g
9.2g
94%
Avocado
1.0 x 1 - 201g
322 kcal
4g
17g
29.5g
13.5g
1.3g
73%
100g
160 kcal
2g
8.5g
14.7g
6.7g
0.66g
73%
Banana
1 - medium 7" to 8", 118g
105 kcal
1.3g
27g
0.4g
3.1g
14.4g
75%
100g
89 kcal
1.1g
22.9g
0.33g
2.6g
12.2g
75%
Blackberries
100g
43 kcal
1.4g
9.6g
0.5g
5.3g
4.9g
88%
Blueberries
100g
57 kcal
0.74g
14.5g
0.33g
2.4g
10g
84%
Cranberries
100g
46 kcal
0.4g
12g
0.13g
4.6g
4g
87%
Cherries
100g
63 kcal
1g
16g
0.2g
2g
13g
82%
Dates
1.0 x 1 - pitted, 24g
66 kcal
0.43g
18g
0.04g
1.6g
16g
21%
100g
277 kcal
1.8g
75g
0.15g
6.7g
66.5g
21%
Figs
100g
74 kcal
0.75g
19g
0.3g
2.9g
16g
79%
Fruit Nutrition Fact - Continued
Fruit
Size
Energy [kcal]
Protein [g]
Carbs [g]
Fat [g]
Fiber [g]
Sugar [g]
Water [%]
Gooseberries
100g
44 kcal
0.9g
10g
0.6g
4.3g
0g
88%
Guava
1.0 x 1, without refuse, 55g
37 kcal
1.4g
7.9g
0.5g
3g
4.9g
81%
100g
68 kcal
2.6g
14.3g
1g
5.4g
8.9g
81%
Grapefruit
medium size, ~4" diameter, 128g
41 kcal
0.8g
10.3g
0.13g
1.4g
8.9g
91%
100g
33 kcal
0.7g
8.4g
0.1g
1.1g
7.3g
91%
Grapes
100g
67 kcal
0.6g
17g
0.35g
0.9g
16g
81%
Kiwi
1.0 x 1 fruit without skin, medium, 76g
46 kcal
0.9g
11g
0.4g
2.3g
6.8g
83%
100g
61 kcal
1.1g
14.7g
0.5g
3g
9g
83%
Kumquats
100g
71 kcal
1.9g
16g
0.9g
6.5g
9.4g
81%
Lemon
1.0 x 1, peeled & without seeds, 108g
22 kcal
1.3g
11.6g
0.3g
5g
0g
87%
100g
20 kcal
1.2
10.7g
0.3g
4.7g
0g
87%
Lime
1.0 x 1, ~2" diameter, 67g
20 kcal
0.5g
7g
0.1g
1.9g
1g
88%
100g
30 kcal
0.7g
10.5g
0.2g
0.8g
1.7g
88%
Lichis
100g
66 kcal
0.8g
16.5g
0.4g
1.3
15g
82%
Fruit Nutrition Fact - Continued
Fruit
Size
Energy [kcal]
Protein [g]
Carbs [g]
Fat [g]
Fiber [g]
Sugar [g]
Water [%]
Mandarin
100g
53 kcal
0.8g
13g
0.3g
1.8
10.6g
85%
Mango
1.0 x 1, fruit without refuse, 207g
135 kcal
1g
35g
0.6g
3.7
31g
82%
100g (fruit without refuse)
65 kcal
0.5g
17g
0.3g
1.8g
14.8g
82%
Melon, (Red)
100g of edible portion
28 kcal
1g
6.6g
0.1g
0.9
5.7g
92%
Melon, (Cantaloupe)
100g of edible portion
34 kcal
0.8g
8g
0.2g
0.9
7.9g
90%
Olives
100g
115 kcal
0.8g
6.3g
10.7g
3.2
0g
80%
Orange
1.0 x 1, regular size, peeled & without seeds, 159g
100 kcal
2g
25g
0.5g
3.2
14g
82%
100g, peeled & without seeds
63 kcal
1.3g
15.5g
0.3g
4.5
8.4g
82%
Papaya
1.0 x 1, medium size, 5" long 3" diameter, edible portion, 304g
119 kcal
1.9g
30g
0.4g
5.5g
18g
89%
100g of edible portion
39 kcal
0.6g
9.8g
0.14g
1.8g
5.9g
89%
Peach
1.0 x 1, medium size, 2" diameter, without pit, 150g
58 kcal
1.4g
14g
0.4g
2g
12.6g
89%
100g (without pit)
39 kcal
0.9g
9.5g
0.25g
1.5g
8.4g
89%
Pear
1.0 x 1, medium size, without pits, 178g
103 kcal
0.7g
27.5g
0.2g
5.5g
17.4g
84%
100g (without pits)
58 kcal
0.4g
15.5g
0.1g
3g
9.8g
84%
Pineapple
100g, edible portion
50 kcal
0.5g
13g
0.1g
1.4
9.9g
86%
Pomegranate
1.0 x 1, 4" diameter, edible portion, 282g
234 kcal
4.7g
53g
3.3g
11g
39g
78%
100g of edible portion
83 kcal
1.7g
18.7g
1.2g
4g
13.7g
78%
Plums
100g, edible portion without pits
46 kcal
0.7g
11.4g
0.3g
1.4
9.9g
87%
Strawberries
100g
32 kcal
0.7g
7.7g
0.3g
2
4.9g
91%
Fruit
Size
Energy [kcal]
Protein [g]
Carbs [g]
Fat [g]
Fiber [g]
Sugar [g]
Water [%]
Fruit Nutrition Fact


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