Save the link to this comprehensive guide on the nutritional profiles of the top 50 most popular fruits consumed in the United States. Whether you’re a fitness enthusiast, someone looking to make healthier food choices, or just curious about the nutritional content of your favorite fruits, this table offers valuable insights into what you’re eating. Below, we explain how to interpret the data provided for each fruit, ensuring you make well-informed dietary decisions.
This table is meticulously organized in alphabetical order, providing an easy reference to find the fruit you’re interested in. For each fruit, we present a range of nutritional information per 100 grams, alongside an estimated average number of fruits that equate to this weight. Here’s what each column represents:
- Fruit: This column lists the name of each fruit, making it easy to locate the specific one you’re looking for.
- Serving Size (g): Here, we standardize the serving size to 100 grams for each fruit to facilitate direct comparisons between their nutritional values.
- AVG NO. FRUITS/100g: This column provides an estimated average number of fruits that make up 100 grams. It helps visualize the actual quantity of fruit and assists in understanding portion sizes.
- CALS (kcal): The calories column shows the energy you’ll get from consuming 100 grams of each fruit, vital for energy balance and weight management.
- CARBS (g): This indicates the amount of carbohydrates in grams, which includes sugars and other carbs. Carbohydrates are a primary energy source and essential for a balanced diet.
- SUGARS (g): We specify the sugar content separately because many people monitor their sugar intake, whether for blood sugar management or dietary preferences.
- FATS (g): Fruits generally contain minimal fat, but this column highlights the exact amount, which is crucial for those tracking their fat consumption.
- PROTEIN (g): While fruits aren’t typically protein-rich, this column provides the protein content, important for muscle repair and overall health.
Use the scroll bar at the bottom of the table to scroll to the right for the last columns. If you are having trouble seeing the entire table and would like a copy, use the Contact Us link to request an emailed version.
| FRUIT | FRUITS/100g | CALS (kcal) | CARBS (g) | SUGARS (g) | FATS (g) | PROTEIN (g) |
|---|---|---|---|---|---|---|
| Apple | 1/3 | 52 | 14 | 10 | 0.2 | 0.3 |
| Apricot | 1-2 | 48 | 11 | 9 | 0.4 | 1.4 |
| Avocado | 1/5 | 160 | 9 | 0.7 | 15 | 2 |
| Banana | 1/2 | 89 | 23 | 12 | 0.3 | 1.1 |
| Blackberries | 10-15 | 43 | 10 | 5 | 0.5 | 1.3 |
| Blueberries | 50-100 | 57 | 14 | 10 | 0.3 | 0.7 |
| Cantaloupe | 1/8 | 34 | 8 | 8 | 0.2 | 0.8 |
| Cherries | 8-10 | 50 | 12 | 8 | 0.3 | 1 |
| Clementine | 2-3 | 47 | 12 | 9 | 0.2 | 0.9 |
| Coconut | 1/10 | 354 | 15 | 6 | 33 | 3 |
| Cranberries | 25-30 | 46 | 12 | 4 | 0.1 | 0.4 |
| Dragonfruit | 1/3 | 60 | 13 | 8 | 1.5 | 1.2 |
| Durian | 1/5 | 147 | 27 | – | 5 | 1.5 |
| Figs | 1-2 | 74 | 19 | 16 | 0.3 | 0.8 |
| Grapefruit | 1/4 | 42 | 11 | 7 | 0.1 | 0.8 |
| Grapes | 10-15 | 69 | 18 | 16 | 0.2 | 0.7 |
| Guava | 1-2 | 68 | 14 | 9 | 1 | 2.6 |
| Honeydew Melon | 1/10 | 36 | 9 | 8 | 0.1 | 0.5 |
| Jackfruit | 1/20 | 95 | 23 | 19 | 0.6 | 1.7 |
| Kiwi | 1-2 | 61 | 15 | 9 | 0.5 | 1.1 |
| Lemon | 1-2 | 29 | 9 | 2.5 | 0.3 | 1.1 |
| Lime | 1-2 | 30 | 11 | 1.7 | 0.2 | 0.7 |
| Lychee | 4-5 | 66 | 16 | 15 | 0.4 | 0.8 |
| Mango | 1/3 | 60 | 15 | 14 | 0.4 | 0.8 |
| Nectarine | 1/2 | 44 | 11 | 8 | 0.3 | 1.1 |
| Orange | 1/2 | 43 | 10 | 8 | 0.2 | 1 |
| Papaya | 1/5 | 43 | 11 | 8 | 0.3 | 0.5 |
| Passion Fruit | 1-2 | 97 | 23 | 11 | 0.7 | 2.2 |
| Peach | 1/2 | 39 | 10 | 8 | 0.3 | 0.9 |
| Pear | 1/2 | 57 | 15 | 10 | 0.1 | 0.4 |
| Pineapple | 1/3 | 50 | 13 | 10 | 0.1 | 0.5 |
| Plum | 1-2 | 46 | 11 | 10 | 0.3 | 0.7 |
| Pomegranate | 1/2 | 83 | 19 | 14 | 1.2 | 1.7 |
| Raspberry | 30-40 | 52 | 12 | 4 | 0.7 | 1.2 |
| Starfruit | 1-2 | 31 | 7 | 4 | 0.3 | 1 |
| Strawberry | 5-6 | 32 | 8 | 5 | 0.3 | 0.7 |
| Tangerine | 2-3 | 53 | 13 | 10 | 0.3 | 0.8 |
| Watermelon | 1/6 | 30 | 8 | 6 | 0.2 | 0.6 |
This table is designed to serve as a handy reference for understanding the nutritional value of various fruits, helping you to integrate them appropriately into your diet. Whether you aim to increase your vitamin intake, manage your calorie consumption, or simply enjoy fruits’ natural sweetness, this guide empowers you to make choices that align with your health and wellness goals.
Remember, while this table offers valuable nutritional data, it’s always recommended to consume a varied diet to ensure you’re getting a wide range of nutrients necessary for optimal health. Enjoy exploring the flavors and benefits of these fruits as part of your balanced diet!
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