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Nutrition database

Fruits nutrition facts

Fresh, dried, canned and frozen fruit, from apples and bananas to berries, citrus and melons. Most fruit is low in fat and sodium, and the big differences between them are in sugar, fiber, vitamin C and potassium per serving.

In this category

Food	Serving	Calories	Protein	Carbs	Fat
Apple	1 medium (3" dia)	95	0.5 g	25.1 g	0.3 g
Avocado	1 avocado, whole	322	4 g	17.1 g	29.5 g
Banana	1 medium (7" to 7-7/8" long)	105	1.3 g	27 g	0.4 g
Strawberry	1 cup, whole	46	1 g	11.1 g	0.4 g
Blueberries	1 cup	84	1.1 g	21.4 g	0.5 g
Grapes	1 cup	104	1.1 g	27.3 g	0.2 g
Mango	1 cup pieces	99	1.4 g	24.7 g	0.6 g
Orange	1 fruit (2-5/8" dia)	62	1.2 g	15.4 g	0.2 g
Pineapple	1 cup, chunks	83	0.9 g	21.6 g	0.2 g
Watermelon	1 cup, diced	46	0.9 g	11.5 g	0.2 g
Applesauce	1 cup	102	0.4 g	27.5 g	0.2 g
Apricot	1 apricot	17	0.5 g	3.9 g	0.1 g
Black Olives	1 large	5	<0.1 g	0.3 g	0.5 g
Blackberries	1 cup	62	2 g	13.8 g	0.7 g
Canned Peaches	1 cup	110	1.6 g	28.9 g	0.1 g
Cantaloupe	1 cup, cubes	54	1.3 g	13.1 g	0.3 g
Cherries	1 cup, without pits	97	1.6 g	24.7 g	0.3 g
Clementine	1 fruit	35	0.6 g	8.9 g	0.1 g
Cranberries	1 cup, whole	46	0.5 g	12 g	0.1 g
Dates	1 date, pitted	20	0.2 g	5.3 g	<0.1 g
Dried Apricots	1 cup, halves	313	4.4 g	81.4 g	0.7 g
Dried Cranberries	1/4 cup	123	0.1 g	33.1 g	0.4 g
Dried Figs	1 fig	21	0.3 g	5.4 g	0.1 g
Figs	1 medium (2-1/4" dia)	37	0.4 g	9.6 g	0.2 g
Grapefruit	1/2 medium (approx 4" dia)	41	0.8 g	10.3 g	0.1 g
Green Olives	1 olive	4	<0.1 g	0.1 g	0.4 g
Honeydew	1 cup, diced (approx 20 pieces per cup)	61	0.9 g	15.5 g	0.2 g
Kiwi	1 fruit (2" dia)	42	0.8 g	10.1 g	0.4 g
Lemon	1 fruit (2-1/8" dia)	17	0.6 g	5.4 g	0.2 g
Lime	1 fruit (2" dia)	20	0.5 g	7.1 g	0.1 g
Medjool Dates	1 date, pitted	66	0.4 g	18 g	<0.1 g
Nectarine	1 medium (2-1/2" dia)	62	1.5 g	15 g	0.5 g
Papaya	1 cup 1" pieces	62	0.7 g	15.7 g	0.4 g
Peach	1 medium (2-2/3" dia)	59	1.4 g	14.3 g	0.4 g
Pear	1 medium	101	0.6 g	27.1 g	0.2 g
Plum	1 fruit (2-1/8" dia)	30	0.5 g	7.5 g	0.2 g
Pomegranate	1/2 cup arils (seed/juice sacs)	72	1.5 g	16.3 g	1 g
Prunes	1 prune, pitted	23	0.2 g	6.1 g	<0.1 g
Raisins	1 oz (60 raisins)	85	0.9 g	22.5 g	0.1 g
Raspberries	1 cup	64	1.5 g	14.7 g	0.8 g
Asian Pear	1 fruit 2-1/4" high x 2-1/2" dia	51	0.6 g	13 g	0.3 g
Canned Mandarin Oranges	1 cup	92	1.5 g	23.8 g	0.1 g
Canned Peaches in Syrup	1 cup	194	1.2 g	52.2 g	0.3 g
Canned Pears	1 cup, halves	124	0.8 g	32.1 g	0.2 g
Canned Pineapple	1 cup, crushed, sliced, or chunks	149	1 g	39.1 g	0.2 g
Dried Apples	1 cup	209	0.8 g	56.7 g	0.3 g
Dried Cherries	1/4 cup	133	0.5 g	32.2 g	0.3 g
Dried Currants	1 cup	418	4.9 g	110.9 g	0.3 g
Dried Mango	100 g	319	2.5 g	78.6 g	1.2 g
Durian	1 cup, chopped or diced	357	3.6 g	65.8 g	13 g
Elderberries	1 cup	106	1 g	26.7 g	0.7 g
Fried Plantain	1 cup	365	1.8 g	58 g	13.9 g
Frozen Blackberries	1 cup, unthawed	97	1.8 g	23.7 g	0.6 g
Frozen Blueberries	1 cup, unthawed	79	0.7 g	18.9 g	1 g
Frozen Raspberries	1 cup, unthawed	78	1.6 g	17.6 g	1.1 g
Frozen Strawberries	1 cup, unthawed	52	0.6 g	13.6 g	0.2 g
Fruit Cocktail	1 cup	109	1.1 g	28.1 g	<0.1 g
Fuji Apple	1 medium	121	0.4 g	29.2 g	0.3 g
Gala Apple	1 medium	98	0.4 g	23.5 g	0.2 g
Goji Berries	5 tbsp	98	4 g	21.6 g	0.1 g
Golden Delicious Apple	1 medium	96	0.5 g	23 g	0.3 g
Golden Raisins	1 cup (not packed)	436	4.8 g	116 g	0.3 g
Green Apple	1 cup, sliced	63	0.5 g	14.8 g	0.2 g
Guava	1 fruit, without refuse	37	1.4 g	7.9 g	0.5 g
Jackfruit	1 cup, sliced	157	2.8 g	38.4 g	1.1 g
Kumquat	1 fruit without refuse	13	0.4 g	3 g	0.2 g
Lemon Peel	1 tbsp	3	0.1 g	1 g	<0.1 g
Lychee	1 cup	125	1.6 g	31.4 g	0.8 g
Maraschino Cherries	1 cherry (NLEA serving)	8	<0.1 g	2.1 g	<0.1 g
Mulberries	1 cup	60	2 g	13.7 g	0.5 g
Navel Orange	1 fruit (2-7/8" dia)	69	1.3 g	17.6 g	0.2 g
Passion Fruit	1 fruit without refuse	17	0.4 g	4.2 g	0.1 g
Persimmon	1 fruit (2-1/2" dia)	118	1 g	31.2 g	0.3 g
Pink Grapefruit	1/2 fruit (3-3/4" dia)	52	0.9 g	13.1 g	0.2 g
Plantain	1 plantain	329	3.5 g	86.1 g	0.9 g
Red Delicious Apple	1 medium	125	0.6 g	29.8 g	0.4 g
Rhubarb	1 cup, diced	26	1.1 g	5.5 g	0.2 g
Sour Cherries	1 cup, without pits	78	1.6 g	18.9 g	0.5 g
Star Fruit	1 medium (3-5/8" long)	28	0.9 g	6.1 g	0.3 g
Sweetened Applesauce	1 cup	167	0.4 g	43 g	0.4 g
Tamarind	1 cup, pulp	287	3.4 g	75 g	0.7 g
Tangerine	1 cup, sections	103	1.6 g	26 g	0.6 g
White Grapefruit	1/2 fruit (3-3/4" dia)	39	0.8 g	9.9 g	0.1 g
Wild Blueberries	1 cup, frozen	80	0 g	19.4 g	0.2 g
Abiyuch	1/2 cup	79	1.7 g	20.1 g	0.1 g
Acerola	1 cup	31	0.4 g	7.5 g	0.3 g
Anjou Pear	1 medium	133	0.9 g	31.9 g	0.2 g
Baked Plantain	1 cup	215	2.1 g	57.5 g	0.2 g
Baobab Powder	100 g	250	3.7 g	79.7 g	0.5 g
Bartlett Pear	1 medium	112	0.7 g	26.6 g	0.3 g
Black Currants	1 cup	71	1.6 g	17.2 g	0.5 g
Boiled Plantain	1 cup	166	1.5 g	39.9 g	0.1 g
Bosc Pear	1 medium	120	0.6 g	28.8 g	0.2 g
Breadfruit	1 cup	227	2.4 g	59.7 g	0.5 g
California and Arizona Pink Grapefruit	1 cup sections, with juice	85	1.2 g	22.3 g	0.2 g
California Avocado	1 cup, pureed	384	4.5 g	19.9 g	35.4 g
California Valencia Orange	1 cup sections, without membranes	88	1.9 g	21.4 g	0.5 g
California White Grapefruit	1 cup sections, with juice	85	2 g	20.9 g	0.2 g
Candied Fruit	100 g	322	0.3 g	82.7 g	0.1 g
Canned Apricots Extra Light Syrup	1 cup, halves	121	1.5 g	30.9 g	0.2 g
Canned Apricots Heavy Syrup	1 cup, halves	214	1.4 g	55.4 g	0.2 g
Canned Apricots Heavy Syrup Drained	1 cup, halves	182	1.4 g	46.7 g	0.2 g
Canned Apricots Juice Pack	1 cup, halves	117	1.5 g	30.1 g	0.1 g
Canned Apricots Light Syrup	1 cup, halves	159	1.3 g	41.7 g	0.1 g
Canned Apricots Water Pack	1 cup, halves	66	1.7 g	15.5 g	0.4 g
Canned Blackberries Heavy Syrup	1 cup	236	3.4 g	59.1 g	0.4 g
Canned Blueberries Heavy Syrup	1 cup	225	1.7 g	56.5 g	0.8 g
Canned Blueberries Light Syrup Drained	1 cup	215	2.5 g	55.3 g	1 g
Canned Boysenberries Heavy Syrup	1 cup	225	2.5 g	57.1 g	0.3 g
Canned Figs Extra Heavy Syrup	1 cup	279	1 g	72.7 g	0.3 g
Canned Figs Heavy Syrup	1 cup	228	1 g	59.3 g	0.3 g
Canned Figs Light Syrup	1 cup	174	1 g	45.2 g	0.3 g
Canned Figs Water Pack	1 cup	131	1 g	34.7 g	0.2 g
Canned Fruit Salad Extra Heavy Syrup	1 cup	228	0.9 g	59 g	0.2 g
Canned Fruit Salad Juice Pack	1 cup	125	1.3 g	32.5 g	0.1 g
Canned Fruit Salad Light Syrup	1 cup	146	0.9 g	38.2 g	0.2 g
Canned Fruit Salad Water Pack	1 cup	74	0.9 g	19.3 g	0.2 g
Canned Gooseberries Light Syrup	1 cup	184	1.6 g	47.3 g	0.5 g
Canned Grapefruit Sections Juice Pack	1 cup	92	1.7 g	22.9 g	0.2 g
Canned Grapefruit Sections Light Syrup	1 cup	152	1.4 g	39.2 g	0.3 g
Canned Grapefruit Sections Water Pack	1 cup	88	1.4 g	22.3 g	0.2 g
Canned Jackfruit	1 cup, drained	164	0.6 g	42.6 g	0.2 g
Canned Mandarin Oranges Juice Pack Drained	1 cup	72	1.4 g	17.8 g	0.1 g
Canned Mangosteen in Syrup	1 cup, drained	143	0.8 g	35.1 g	1.1 g
Canned Nance in Syrup Drained	3 fruit without pits	11	0.1 g	2.5 g	0.1 g
Canned Papaya Heavy Syrup Drained	1 piece	80	0.1 g	21.8 g	0.2 g
Canned Peaches Extra Heavy Syrup	1 cup, halves or slices	252	1.2 g	68.3 g	0.1 g
Canned Peaches Extra Light Syrup	1 cup, halves or slices	104	1 g	27.4 g	0.2 g
Canned Peaches Heavy Syrup Drained	1 cup	160	1.2 g	40.9 g	0.4 g
Canned Peaches Light Syrup	1 cup, halves or slices	136	1.1 g	36.5 g	0.1 g
Canned Peaches Water Pack	1 cup, halves or slices	59	1.1 g	14.9 g	0.1 g
Canned Pears Extra Heavy Syrup	1 cup, halves	258	0.5 g	67.2 g	0.3 g
Canned Pears Extra Light Syrup	1 cup, halves	116	0.7 g	30.1 g	0.2 g
Canned Pears Heavy Syrup Drained	1 cup	149	0.5 g	38.4 g	0.4 g
Canned Pears in Syrup	1 cup	197	0.5 g	51 g	0.3 g
Canned Pears Light Syrup	1 cup, halves	143	0.5 g	38.1 g	0.1 g
Canned Pears Water Pack	1 cup, halves	71	0.5 g	19.1 g	0.1 g
Canned Peeled Apricots Extra Heavy Syrup	1 cup, whole, without pits	236	1.4 g	61.1 g	0.1 g
Canned Peeled Apricots Heavy Syrup	1 cup, whole, without pits	214	1.3 g	55.3 g	0.2 g
Canned Peeled Apricots Water Pack	1 cup, whole, without pits	50	1.6 g	12.4 g	0.1 g
Canned Pineapple Extra Heavy Syrup	1 cup, crushed, sliced, or chunks	216	0.9 g	55.9 g	0.3 g
Canned Pineapple in Syrup	1 cup, crushed, sliced, or chunks	198	0.9 g	51.3 g	0.3 g
Canned Pineapple Juice Pack Drained	1 cup, chunks	109	0.9 g	28.2 g	0.2 g
Canned Pineapple Light Syrup	1 cup, crushed, sliced, or chunks	131	0.9 g	33.9 g	0.3 g
Canned Pineapple Water Pack	1 cup, crushed, sliced, or chunks	79	1.1 g	20.4 g	0.2 g
Canned Plums Heavy Syrup Drained	1 cup, with pits, yields	163	0.8 g	42.3 g	0.3 g
Canned Prunes Heavy Syrup	1 cup	246	2 g	65.1 g	0.5 g
Canned Purple Plums Extra Heavy Syrup	1 cup, pitted	264	0.9 g	68.7 g	0.3 g
Canned Purple Plums Heavy Syrup	1 cup, pitted	230	0.9 g	60 g	0.3 g
Canned Purple Plums Juice Pack	1 cup, pitted	146	1.3 g	38.2 g	0.1 g
Canned Purple Plums Light Syrup	1 cup, pitted	159	0.9 g	41 g	0.3 g
Canned Purple Plums Water Pack	1 cup, pitted	102	1 g	27.5 g	<0.1 g
Canned Rambutan in Syrup	1 cup, drained	123	1 g	31.3 g	0.3 g
Canned Red Raspberries Heavy Syrup	1 cup	233	2.1 g	59.8 g	0.3 g
Canned Sour Cherries Extra Heavy Syrup	1 cup	298	1.9 g	76.3 g	0.2 g
Canned Sour Cherries Heavy Syrup	1 cup	233	1.9 g	59.6 g	0.3 g
Canned Sour Cherries Light Syrup	1 cup	189	1.9 g	48.6 g	0.3 g
Canned Sour Cherries Water Pack	1 cup	88	1.9 g	21.8 g	0.2 g
Canned Sour Cherries Water Pack Drained	1 cup	71	1.2 g	17.6 g	0.4 g
Canned Spiced Peaches Heavy Syrup	1 cup, whole	182	1 g	48.6 g	0.2 g
Canned Strawberries Heavy Syrup	1 cup	234	1.4 g	59.8 g	0.7 g
Canned Sweet Cherries Extra Heavy Syrup	1 cup, pitted	266	1.5 g	68.5 g	0.4 g
Canned Sweet Cherries Heavy Syrup	1 cup	210	1.5 g	53.8 g	0.4 g
Canned Sweet Cherries Heavy Syrup Drained	1 cup	149	1.3 g	37.7 g	0.4 g
Canned Sweet Cherries Juice Pack	1 cup, pitted	135	2.3 g	34.5 g	0.1 g
Canned Sweet Cherries Light Syrup	1 cup, pitted	169	1.5 g	43.6 g	0.4 g
Canned Sweet Cherries Water Pack	1 cup, pitted	114	1.9 g	29.2 g	0.3 g
Canned Sweetened Apple Slices	1 cup slices	137	0.4 g	34.4 g	0.9 g
Canned Thompson Seedless Grapes Heavy Syrup	1 cup	195	1.2 g	50.3 g	0.3 g
Canned Thompson Seedless Grapes Water Pack	1 cup	98	1.2 g	25.2 g	0.3 g
Canned Tropical Fruit Salad Heavy Syrup	1 cup	221	1.1 g	57.5 g	0.3 g
Canned Wild Blueberries Heavy Syrup Drained	1 cup	341	1.8 g	90.3 g	1.1 g
Carissa	1 cup slices	93	0.8 g	20.4 g	2 g
Casaba Melon	1 cup, cubes	48	1.9 g	11.2 g	0.2 g
Cherimoya	1 cup, pieces	120	2.5 g	28.3 g	1.1 g
Concord Grapes	1 cup	62	0.6 g	15.8 g	0.3 g
Crabapples	1 cup slices	84	0.4 g	21.9 g	0.3 g
Custard Apple	100 g	101	1.7 g	25.2 g	0.6 g
Dehydrated Apples	1 cup	208	0.8 g	56.1 g	0.3 g
Dehydrated Apples Stewed	1 cup	143	0.5 g	38.4 g	0.2 g
Dehydrated Apricots	1 cup	381	5.8 g	98.6 g	0.7 g
Dehydrated Apricots Stewed	1 cup	314	4.8 g	81.2 g	0.6 g
Dehydrated Bananas	1 cup	346	3.9 g	88.3 g	1.8 g
Dehydrated Peaches	1 cup	377	5.7 g	96.5 g	1.2 g
Dehydrated Peaches Stewed	1 cup	322	4.9 g	82.6 g	1 g
Dehydrated Prunes	1 cup	447	4.9 g	117.6 g	1 g
Dehydrated Prunes Stewed	1 cup	316	3.4 g	83.2 g	0.7 g
Dried Apples Stewed No Added Sugar	1 cup	145	0.6 g	39.1 g	0.2 g
Dried Apples Stewed with Sugar	1 cup	232	0.6 g	58 g	0.2 g
Dried Apricots Stewed No Added Sugar	1 cup, halves	213	3 g	55.4 g	0.5 g
Dried Apricots Stewed with Sugar	1 cup, halves	305	3.2 g	79 g	0.4 g
Dried Chinese Jujube	100 g	281	4.7 g	72.5 g	0.5 g
Dried Figs Stewed	1 cup	277	3.7 g	71.4 g	1 g
Dried Japanese Persimmons	1 fruit without refuse	93	0.5 g	25 g	0.2 g
Dried Longans	1 fruit	5	0.1 g	1.3 g	<0.1 g
Dried Lychees	1 fruit	7	0.1 g	1.8 g	<0.1 g
Dried Peaches	1 cup, halves	382	5.8 g	98.1 g	1.2 g
Dried Peaches Stewed No Added Sugar	1 cup	199	3 g	50.8 g	0.6 g
Dried Peaches Stewed with Sugar	1 cup	278	2.9 g	71.8 g	0.6 g
Dried Pears	1 cup, halves	472	3.4 g	125.5 g	1.1 g

Per-100 g figures compare foods on equal weight. Per-serving figures in the table use each food's default USDA serving.

Fruits compared, per 100 g

Most protein per 100 g: Goji Berries (14.3 g), Dehydrated Apricots (4.9 g), Dried Longans (4.9 g).
Fewest calories per 100 g: Rhubarb (21), Frozen Rhubarb (21), Canned Peeled Apricots Water Pack (22).
Most fiber per 100 g: Baobab Powder (44.5 g), Dried Japanese Persimmons (14.5 g), Goji Berries (13 g).

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