How Many Calories Does a Cup of Fresh Fruit Have?
Apple
Calories in a cup of apple (quartered or chopped): 57 calories
Low in calories
Great source of fiber
Protein (g) | 0.32 |
Carbohydrates (g) | 17.26 |
Sugars (g) | 12.99 |
Fiber (g) | 3 |
Calcium (mg) | 7.5 |
Magnesium (mg) | 6.25 |
Phosphorus (mg) | 13.75 |
Potassium (mg) | 133.75 |
Sodium (mg) | 1.25 |
Vitamin A (IU) | 67.5 |
Vitamin C (mg) | 5.75 |
| Folate, total (mcg) | 2.75 |
Banana
Calories in a cup of banana (mashed): 200 calories
High in fiber and potassium
Great source of carbohydrates
Protein (g) | 2.45 |
Carbohydrates (g) | 51.39 |
Sugars (g) | 27.52 |
Fiber (g) | 5.85 |
Calcium (mg) | 11.25 |
Magnesium (mg) | 60.75 |
Phosphorus (mg) | 49.5 |
Potassium (mg) | 805.5 |
Sodium (mg) | 2.25 |
Vitamin A (IU) | 144 |
Vitamin C (mg) | 19.58 |
| Folate, total (mcg) | 45 |
Orange
Calories in a cup of orange (sectioned): 85 calories
High in calcium, vitamin A, fiber and vitamin C
Low-calorie and zero-sodium snack
Protein (g) | 1.69 |
Carbohydrates (g) | 21.15 |
Sugars (g) | 16.83 |
Fiber (g) | 4.32 |
Calcium (mg) | 72 |
Magnesium (mg) | 18 |
Phosphorus (mg) | 25.2 |
Potassium (mg) | 325.8 |
Sodium (mg) | 0 |
Vitamin A (IU) | 405 |
Vitamin C (mg) | 95.76 |
| Folate (mcg) | 45 |
Grapes
Calories in a cup of grapes (red or green): 110 calories
Great pre-workout and intra-workout snack due to high sugar content
Protein (g) | 1.15 |
Carbohydrates (g) | 28.96 |
Sugars (g) | 24.77 |
Fiber (g) | 1.44 |
Calcium (mg) | 16 |
Magnesium (mg) | 11.2 |
Phosphorus (mg) | 32 |
Potassium (mg) | 305.6 |
Sodium (mg) | 3.2 |
Vitamin A (IU) | 105.6 |
Vitamin C (mg) | 17.28 |
| Folate (mcg) | 3.2 |
Strawberry
Calories in a cup of strawberries (halved): 49 calories
Low in carbohydrates, high in vitamin C and folate
Makes a great low-calorie snack and is also great for pregnant women due to high folate content
Related: The Best Folic Acid for Vitality and Wellness
Protein (g) | 1.02 |
Carbohydrates (g) | 11.67 |
Sugars (g) | 7.08 |
Fiber (g) | 3.04 |
Calcium (mg) | 24.32 |
Magnesium (mg) | 19.76 |
Phosphorus (mg) | 36.48 |
Potassium (mg) | 232.56 |
Sodium (mg) | 1.52 |
Vitamin A (IU) | 18.24 |
Vitamin C (mg) | 89.38 |
| Folate (mcg) | 36.48 |
Watermelon
Calories in a cup of watermelon (cubed): 45.6 calories
Low-calorie snack
Great for hydration, high in vitamin A
Related: The Best Hydration Packets of 2024
Protein (g) | 0.93 |
Carbohydrates (g) | 11.48 |
Sugars (g) | 9.42 |
Fiber (g) | 0.61 |
Calcium (mg) | 10.64 |
Magnesium (mg) | 15.2 |
Phosphorus (mg) | 16.72 |
Potassium (mg) | 170.24 |
Sodium (mg) | 1.52 |
Vitamin A (IU) | 864.88 |
Vitamin C (mg) | 12.31 |
| Folate (mcg) | 4.56 |
Pineapple
Calories in a cup of fresh pineapple (diced): 74.4 calories
High in fiber, calcium and folate
Great pregnancy snack with 24g of folate per cup
Protein (g) | 0.84 |
Carbohydrates (g) | 19.58 |
Sugars (g) | 14.35 |
Fiber (g) | 2.17 |
Calcium (mg) | 20.15 |
Magnesium (mg) | 18.6 |
Phosphorus (mg) | 12.4 |
Potassium (mg) | 178.25 |
Sodium (mg) | 1.55 |
Vitamin A (IU) | 86.8 |
Vitamin C (mg) | 56.11 |
| Folate (mcg) | 23.25 |
Mango
Calories in a cup of mango (sliced): 107 calories
High-carb pre- or intra-workout snack
High in fiber, vitamin A, vitamin E, vitamin C and folate
Protein (g) | 0.84 |
Carbohydrates (g) | 28.05 |
Sugars (g) | 14.35 |
Fiber (g) | 2.97 |
Calcium (mg) | 16.5 |
Magnesium (mg) | 14.85 |
Phosphorus (mg) | 18.15 |
Potassium (mg) | 257.4 |
Sodium (mg) | 3.3 |
Vitamin A (IU) | 1262.25 |
Vitamin C (mg) | 45.7 |
| Folate (mcg) | 23.1 |
Blueberry
Calories in a cup of blueberries (whole): 82.65 calories
High in fiber, vitamin K and antioxidants
Contains flavonoids to help reduce glycation
Protein (g) | 1.07 |
Carbohydrates (g) | 21.01 |
Sugars (g) | 14.44 |
Fiber (g) | 3.48 |
Calcium (mg) | 8.7 |
Magnesium (mg) | 8.7 |
Phosphorus (mg) | 17.4 |
Potassium (mg) | 111.65 |
Sodium (mg) | 1.45 |
Vitamin A (IU) | 78.3 |
Vitamin C (mg) | 14.06 |
| Folate (mcg) | 8.7 |
| Vitamin K (mcg) | 27.98 |
Peach
Calories in a cup of peaches (sliced): 66 calories
High in fiber, potassium and vitamin A
High potassium content makes it a great post-workout snack to aid muscle recovery
Protein (g) | 1.55 |
Carbohydrates (g) | 16.22 |
Sugars (g) | 14.26 |
Fiber (g) | 2.55 |
Calcium (mg) | 10.2 |
Magnesium (mg) | 15.3 |
Phosphorus (mg) | 34 |
Potassium (mg) | 323 |
Sodium (mg) | 0 |
Vitamin A (IU) | 554.2 |
Vitamin C (mg) | 11.22 |
| Folate (mcg) | 6.8 |
Cherry
Calories in a cup of cherries (with pits): 74 calories
High in fiber, potassium and vitamin A
High potassium content makes it a great post-workout snack to aid muscle recovery
Protein (g) | 1.24 |
Carbohydrates (g) | 18.73 |
Sugars (g) | 15 |
Fiber (g) | 2.46 |
Calcium (mg) | 15.21 |
Magnesium (mg) | 12.87 |
Phosphorus (mg) | 24.57 |
Potassium (mg) | 259.74 |
Sodium (mg) | 0 |
Vitamin A (IU) | 74.88 |
Vitamin C (mg) | 8.19 |
| Folate (mcg) | 4.68 |
Kiwi
Calories are in a cup of kiwi (cubed): 108 calories
Super high in micronutrients like calcium, magnesium, potassium, vitamin A, vitamin C and folate
One of the best fruits for vitamin deficiencies, an excellent source of folate for pregnant women.
Protein (g) | 2.02 |
Carbohydrates (g) | 25.95 |
Sugars (g) | 15.91 |
Fiber (g) | 5.31 |
Calcium (mg) | 60.18 |
Magnesium (mg) | 30.09 |
Phosphorus (mg) | 60.18 |
Potassium (mg) | 552.24 |
Sodium (mg) | 5.31 |
Vitamin A (IU) | 153.99 |
Vitamin C (mg) | 164.08 |
| Folate (mcg) | 44.25 |
Raspberry
Calories are in a cup of raspberries (whole): 64 calories
Low in sugar and calories, low-glycemic fruit
Very high in fiber, calcium, magnesium, potassium and folate
Protein (g) | 1.48 |
Carbohydrates (g) | 14.69 |
Sugars (g) | 5.44 |
Fiber (g) | 8 |
Calcium (mg) | 30.75 |
Magnesium (mg) | 27.06 |
Phosphorus (mg) | 35.67 |
Potassium (mg) | 185.73 |
Sodium (mg) | 1.23 |
Vitamin A (IU) | 40.59 |
Vitamin C (mg) | 32.23 |
| Folate (mcg) | 25.83 |
Blackberry
Calories in a cup of blackberries (whole): 62 calories
Only 7g of sugar per cup, low-glycemic fruit
High in calcium, fiber, vitamin A and folate. Great source of antioxidants for overall health
Protein (g) | 2 |
Carbohydrates (g) | 13.84 |
Sugars (g) | 7.03 |
Fiber (g) | 7.63 |
Calcium (mg) | 41.76 |
Magnesium (mg) | 28.8 |
Phosphorus (mg) | 31.68 |
Potassium (mg) | 233.28 |
Sodium (mg) | 1.44 |
Vitamin A (IU) | 308.16 |
Vitamin C (mg) | 30.24 |
| Folate (mcg) | 36 |
Melon/Cantaloupe
Calories in melon or cantaloupe (cubed): 54 calories
High in potassium, vitamin A, folate, and vitamin C
Beware of the high sodium content in melons and cantaloupes, especially if you have hypertension
Protein (g) | 1.34 |
Carbohydrates (g) | 13.06 |
Sugars (g) | 12.58 |
Fiber (g) | 1.44 |
Calcium (mg) | 14.4 |
Magnesium (mg) | 19.2 |
Phosphorus (mg) | 24 |
Potassium (mg) | 427.2 |
Sodium (mg) | 25.6 |
Vitamin A (IU) | 5411.2 |
Vitamin C (mg) | 58.72 |
| Folate (mcg) | 33.6 |
Papaya
Calories in a cup of papaya (cubed): 90 calories
High in calcium, magnesium, potassium, vitamin A, vitamin C and folate
Contains the digestive enzyme papain which helps with bloating and heartburn
Protein (g) | 1.4 |
Carbohydrates (g) | 22.56 |
Sugars (g) | 13.57 |
Fiber (g) | 4.14 |
Calcium (mg) | 55.2 |
Magnesium (mg) | 23 |
Phosphorus (mg) | 11.5 |
Potassium (mg) | 178.25 |
Sodium (mg) | 6.9 |
Vitamin A (IU) | 2516.2 |
Vitamin C (mg) | 142.14 |
| Folate (mcg) | 87.4 |
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