Fruits

Posted on by Cora

Apples

Serving Size Calories Fat (g) Carbohydrates (g) Protein (g)
Apples, raw, with skin
100g 52.00 0.17 13.81 0.26
1 small (2-1/2″ dia) (approx 4 per lb) 55.12 0.18 14.64 0.28
1 cup slices 57.20 0.19 15.19 0.29
1 cup, quartered or chopped 65.00 0.21 17.26 0.32
1 medium (2-3/4″ dia) (approx 3 per lb) 71.76 0.23 19.06 0.36
1 large (3-1/4″ dia) (approx 2 per lb) 110.24 0.36 29.28 0.55
Apples, raw, without skin
100g 48.00 0.13 12.74 0.27
1 cup slices 52.80 0.14 14.01 0.30
1 medium (2-3/4″ dia) (approx 3 per lb) 61.44 0.17 16.30 0.34
Apples, raw, without skin, cooked, boiled
100g 53.00 0.36 13.64 0.26
1 cup slices 90.63 0.62 23.32 0.44
Apples, raw, without skin, cooked, microwave
100g 56.00 0.42 14.41 0.28
1 cup slices 95.20 0.71 24.50 0.48

Avocados

Serving Size Calories Fat (g) Carbohydrates (g) Protein (g)
Avocados, raw, all commercial varieties
100g 160.00 14.66 8.53 2.00
1 cup, sliced 233.60 21.40 12.45 2.92
1 cup, cubes 240.00 21.99 12.79 3.00
1 avocado, NS as to Florida or California 321.60 29.47 17.15 4.02
1 cup, pureed 368.00 33.72 19.62 4.60
Avocados, raw, California
100g 167.00 15.41 8.64 1.96
1 fruit without skin and seeds 288.91 26.66 14.95 3.39
1 cup, pureed 384.10 35.44 19.87 4.51
Avocados, raw, Florida
100g 120.00 10.06 7.82 2.23
1 cup, pureed 276.00 23.14 17.99 5.13
1 fruit without skin and seeds 364.80 30.58 23.77 6.78

Bananas

Serving Size Calories Fat (g) Carbohydrates (g) Protein (g)
Bananas, dehydrated, or banana powder
1 tbsp 21.45 0.11 5.47 0.24
1 cup 346.00 1.81 88.28 3.89
100g 346.00 1.81 88.28 3.89
Bananas, raw
1 extra small (less than 6″ long) 72.09 0.27 18.50 0.88
100g 89.00 0.33 22.84 1.09
1 small (6″ to 6-7/8″ long) 89.89 0.33 23.07 1.10
1 medium (7″ to 7-7/8″ long) 105.02 0.39 26.95 1.29
1 large (8″ to 8-7/8″ long) 121.04 0.45 31.06 1.48
1 cup, sliced 133.50 0.50 34.26 1.64
1 extra large (9″ or longer) 135.28 0.50 34.72 1.66
1 cup, mashed 200.25 0.74 51.39 2.45

Blackberries

Serving Size Calories Fat (g) Carbohydrates (g) Protein (g)
Blackberries, canned, heavy syrup, solids and liquids
100g 92.00 0.14 23.10 1.31
1 cup 235.52 0.36 59.14 3.35
Blackberries, frozen, unsweetened
100g 64.00 0.43 15.67 1.18
1 cup, unthawed 96.64 0.65 23.66 1.78
1 package (18 oz) 326.40 2.19 79.92 6.02
Blackberries, raw
100g 43.00 0.49 9.61 1.39
1 cup 61.92 0.71 13.84 2.00
Blackberry juice, canned
100g 38.00 0.60 7.80 0.30

Blueberries

Serving Size Calories Fat (g) Carbohydrates (g) Protein (g)
Blueberries, canned, heavy syrup, solids and liquids
100g 88.00 0.33 22.06 0.65
1 cup 225.28 0.84 56.47 1.66
Blueberries, frozen, sweetened
100g 81.00 0.13 21.74 0.40
1 cup, thawed 186.30 0.30 50.01 0.91
1 package (10 oz) 230.04 0.37 61.75 1.13
Blueberries, frozen, unsweetened
100g 51.00 0.64 12.17 0.42
1 cup, unthawed 79.05 0.99 18.86 0.65
1 package (20 oz) 289.17 3.63 69.00 2.38
Blueberries, raw
50 berries 38.76 0.22 9.85 0.50
100g 57.00 0.33 14.49 0.74
1 cup 82.65 0.48 21.01 1.07
1 pint as purchased, yields 229.14 1.33 58.25 2.97

Cherries

Serving Size Calories Fat (g) Carbohydrates (g) Protein (g)
Cherries, sour, red, raw
100g 50.00 0.30 12.18 1.00
1 cup, with pits, yields 51.50 0.31 12.55 1.03
1 cup, without pits 77.50 0.46 18.88 1.55
Cherries, sweet, raw
1 cherry 4.28 0.01 1.09 0.07
100g 63.00 0.20 16.01 1.06
1 cup, with pits, yields 73.71 0.23 18.73 1.24
1 cup, without pits 91.35 0.29 23.21 1.54

Grapes

Serving Size Calories Fat (g) Carbohydrates (g) Protein (g)
Grapes, american type (slip skin), raw
1 grape 1.61 0.01 0.39 0.01
1 cup 61.64 0.31 14.96 0.55
100g 67.00 0.33 16.26 0.60
Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids
100g 73.00 0.09 18.15 0.44
1 cup 186.88 0.24 46.47 1.14
Grapes, canned, thompson seedless, water pack, solids and liquids
100g 40.00 0.11 9.86 0.48
1 cup 98.00 0.26 24.15 1.17
Grapes, red or green (european type varieties, such as, Thompson seedless), raw
1 grape, seedless 3.45 0.01 0.85 0.03
1 grape, with seeds, yields 4.00 0.01 0.99 0.04
100g 69.00 0.15 17.08 0.68
1 cup, with seeds, yields 106.26 0.23 26.30 1.05
1 cup, seedless 110.40 0.24 27.33 1.09

Kiwi fruit

Serving Size Calories Fat (g) Carbohydrates (g) Protein (g)
Kiwi fruit, (chinese gooseberries), fresh, raw
1 fruit without skin, medium 46.36 0.40 11.14 0.87
1 fruit without skin, large 55.51 0.47 13.34 1.04
100g 61.00 0.52 14.66 1.14
1 cup 107.97 0.92 25.95 2.02
Kiwifruit, (chinese gooseberries), held in storage, raw
1 fruit without skin, medium 46.36 0.33 11.31 0.75
1 fruit without skin, large 55.51 0.40 13.54 0.90
100g 61.00 0.44 14.88 0.99

Lemon

Serving Size Calories Fat (g) Carbohydrates (g) Protein (g)
Lemon peel, raw
1 tsp 0.94 0.01 0.32 0.03
1 tbsp 2.82 0.02 0.96 0.09
100g 47.00 0.30 16.00 1.50
Lemons, raw, with peel
100g 20.00 0.19 6.79 0.76
1 fruit without seeds 21.60 0.21 7.34 0.82
Lemons, raw, without peel
1 wedge or slice (1/8 of one 2-1/8″ dia lemon) 2.03 0.02 0.57 0.07
1 fruit (2-1/8″ dia) 16.82 0.15 4.72 0.56
1 fruit (2-3/8″ dia) 24.36 0.22 6.84 0.81
100g 29.00 0.26 8.15 0.96
1 cup, sections 61.48 0.56 17.27 2.04

Oranges

Serving Size Calories Fat (g) Carbohydrates (g) Protein (g)
Oranges, raw, all commercial varieties
1 small (2-3/8″ dia) 45.12 0.12 11.28 0.90
100g 47.00 0.12 11.75 0.94
1 fruit (2-5/8″ dia) 61.57 0.16 15.39 1.23
1 cup, sections 84.60 0.22 21.15 1.69
1 large (3-1/16″ dia) 86.48 0.22 21.62 1.73
Oranges, raw, California, valencias
100g 49.00 0.30 11.89 1.04
1 fruit (2-5/8″ dia) 59.29 0.36 14.39 1.26
1 cup sections, without membranes 88.20 0.54 21.40 1.87
Oranges, raw, Florida
100g 46.00 0.21 11.54 0.70
1 fruit (2-5/8″ dia) 64.86 0.30 16.27 0.99
1 fruit (2-11/16″ diam) 69.46 0.32 17.43 1.06
1 cup sections, without membranes 85.10 0.39 21.35 1.30
Oranges, raw, navels
100g 49.00 0.15 12.54 0.91
1 fruit (2-7/8″ dia) 68.60 0.21 17.56 1.27
1 cup sections, without membranes 80.85 0.25 20.69 1.50
Oranges, raw, with peel
100g 63.00 0.30 15.50 1.30
1 fruit without seeds 100.17 0.48 24.64 2.07
1 cup 107.10 0.51 26.35 2.21

Peaches

Serving Size Calories Fat (g) Carbohydrates (g) Protein (g)
Peaches, raw
1 small (2″ dia) (approx 5 per lb) 30.81 0.20 7.54 0.72
1 medium (2-1/2″ dia) (approx 4 per lb) 38.22 0.24 9.35 0.89
100g 39.00 0.25 9.54 0.91
1 large (2-3/4″ dia) (approx 2-1/2 per lb) 61.23 0.39 14.98 1.43
1 cup slices 66.30 0.42 16.22 1.55

Pears

Serving Size Calories Fat (g) Carbohydrates (g) Protein (g)
Pears, asian, raw
100g 42.00 0.23 10.65 0.50
1 fruit 2-1/4″ high x 2-1/2″ dia 51.24 0.28 12.99 0.61
1 fruit 3-3/8″ high x 3″ diameter 115.50 0.63 29.29 1.38
Pears, raw
100g 58.00 0.12 15.46 0.38
1 pear, small (approx 3 per lb) 80.62 0.17 21.49 0.53
1 cup slices 95.70 0.20 25.51 0.63
1 pear, medium (approx 2-1/2 per lb) 96.28 0.20 25.66 0.63
1 pear, large (approx 2 per lb) 121.22 0.25 32.31 0.79

Pineapple

Serving Size Calories Fat (g) Carbohydrates (g) Protein (g)
Pineapple, raw, all varieties
1 slice, thin (3-1/2″ dia x 1/2″ thick) 26.88 0.07 7.05 0.30
1 slice (3-1/2″ dia x 3/4″ thick) 40.32 0.10 10.57 0.45
100g 48.00 0.12 12.59 0.54
1 cup, diced 74.40 0.19 19.51 0.83
1 fruit 226.56 0.56 59.42 2.54
Pineapple, raw, extra sweet variety
1 slice (3-1/2″ dia x 3/4″ thick) 42.84 0.09 11.23 0.44
100g 51.00 0.11 13.37 0.52
1 cup, diced 79.05 0.17 20.72 0.81
Pineapple, raw, traditional varieties
1 slice (3-1/2″ dia x 3/4″ thick) 37.80 0.10 8.82 0.41
100g 45.00 0.12 10.50 0.49
1 cup, diced 69.75 0.18 16.28 0.76

Plums

Serving Size Calories Fat (g) Carbohydrates (g) Protein (g)
Plums, raw
1 fruit (2-1/8″ dia) 30.36 0.18 7.54 0.46
100g 46.00 0.28 11.42 0.70
1 cup, sliced 75.90 0.46 18.84 1.15

Strawberries

Serving Size Calories Fat (g) Carbohydrates (g) Protein (g)
Strawberries, raw
1 small (1″ dia) 2.24 0.02 0.54 0.05
1 medium (1-1/4″ dia) 3.84 0.04 0.92 0.08
1 large (1-3/8″ dia) 5.76 0.05 1.38 0.12
1 extra large (1-5/8″ dia) 8.64 0.08 2.07 0.18
100g 32.00 0.30 7.68 0.67
1 cup, whole 46.08 0.43 11.06 0.96
1 cup, halves 48.64 0.46 11.67 1.02
1 cup, sliced 53.12 0.50 12.75 1.11
1 cup, pureed 74.24 0.70 17.82 1.55
1 pint as purchased, yields 114.24 1.07 27.42 2.39

Watermelon

Serving Size Calories Fat (g) Carbohydrates (g) Protein (g)
Watermelon, raw
100g 30.00 0.14 6.99 0.56
10 watermelon balls 36.60 0.17 8.53 0.69
1 cup, diced 45.60 0.21 10.63 0.86
1 cup, balls 46.20 0.21 10.77 0.87
1 wedge (approx 1/16 of melon) 85.80 0.40 20.00 1.62
1 melon (15″ long x 7-1/2″ dia) 1,355.40 6.28 315.94 25.53

 

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