The Calories In Fresh Fruits & Veggies

Everyone from medical professionals to government agencies recommends you consume several servings of fruit and vegetables daily. The Harvard School of Public Health notes that, in addition to keeping you at a healthy weight, consuming fresh produce can help lower blood pressure, reduce risks of developing many chronic diseases, aid digestion and improve your energy level. In terms of both nutritive value and caloric content, however, not all fruits and vegetables are the same.

Expert Insight

The Harvard School of Public Health recommends that you aim for variety in your fruit and vegetable consumption. Use color as your key, aiming for dark leafy greens like kale, spinach and watercress, which also have high water content and low calories. One cup of boiled greens, with no butter or oil added, has under 40 calories.

Benefits

The Mayo Clinic's guide to weight loss explains the power of fruits and vegetables in a healthy diet. Vegetables and fruits have low energy density, meaning that you can consume a high volume of them without packing on too many calories. Fruits and vegetables have little to no fat content but have high water content. Some fruits and vegetables are also high in fiber. Try celery, lettuce, apples, carrots and radishes for low-calorie, high-water-content options. These foods have under 50 calories per serving.

Misconceptions

Not all fruits, fruit products and vegetables qualify as low-calorie foods. The Cancer Treatment Centers of America website lists several fruit items on its high-calorie food list. Bananas, at 100 calories apiece, qualify, as do fruits canned in sweet juices or syrups. Dried fruits such as raisins and figs have about 100 calories in a quarter-cup serving. Starchy vegetables like corn and potatoes have about 125 to 150 calories in a 1-cup serving.

Warning

The Australian Government's Department of Health and Aging, among other government agencies worldwide, provides a guide to healthful diets. The guide recommends consuming fresh fruit and vegetables rather than their juices, to get the full amount of fiber. In addition, many juices have added sugar, increasing their calorie counts. If you drink pure fruit or vegetable juice, a half-cup qualifies as one serving.

Potential

Some low-calorie fruits provide rich sources of essential nutrients. For example, apricots, with only 20 calories per fruit, contain high amounts of vitamins A and C. Blueberries, at 85 calories for a 1-cup serving, are high in antioxidants as well as vitamin C and fiber.