A serving size for fruit is a half-cup, according to the American Diabetes Association. The U.S. Department of Agriculture recommends four to five servings of fruit in your diet each day. Dried fruits, like raisins, are high in sugar and calories, but most fresh fruits contain fewer than 100 calories and 14 g of sugar per serving.
Under 30 Calories
Using a half-cup measure, starfruit is the lowest-calorie fruit commonly found in the grocery store at 17 calories and 2.5 g of sugar. Fresh strawberries, watermelon and cantaloupe also contain fewer than 30 calories and 5 g of sugar per half-cup.
30 to 50 Calories
With 7 to 10 g of sugar per serving, most berries and stone fruit contain between 30 and 50 calories. Blueberries have about 40 calories and 7 g of sugar per half-cup, while a pear serving contains 47 calories and 8 g of sugar.
51 to 100 Calories
Oranges, grapes and mangoes all contain higher amounts of sugar and calories than most other fruits. Even higher in calories are pineapples and bananas, although a single serving -- 1/2 cup of pineapple or half of a banana -- is still less than 100 calories and 14 g of sugar.
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