Most fruits are low in calories, but processing and cooking methods can affect the amount of calories in fruits. There are a few fruits that are more energy dense, meaning they contain more calories per serving. However, even these fruits contain a variety of beneficial vitamins and minerals, along with fiber.
Fresh and Frozen Fruit
Processing alters the nutritional profile of different fruits. In general, fresh and frozen versions of fruits contain fewer calories per serving than canned, juice and dried versions of the same fruits. They have more fiber than juice and less sugar than canned fruit. Dried fruit has had the liquid removed, making it much more energy dense.
Identification
Fruits that are particularly high in water or fiber content are likely to have fewer calories. These include melons, citrus fruits, star fruit, peaches, plums, papaya, nectarines, apples and berries. Fruits low in water content, such as dried fruits, and those that contain fat, such as avocados, are higher in calories.
Serving Size
The serving size for most fruits is 1/2 cup of cut fruit, or a medium-size piece of fruit. A serving of dried fruit is only 1/4 cup, and a serving of juice is 3/4 cup. When comparing the calories in different fruits, consider the amount of each fruit you usually eat, as it might be more than one serving.
Considerations
When you choose fruits that are less energy dense, which describes most of the low-calorie fruits, you can eat more of them and get filled up on fewer calories. This can help you to lose weight or maintain your weight, especially if you replace foods that are more energy dense with those that are less energy dense. Eat fresh fruit instead of fruit pie and you will save on calories while getting more vitamins and minerals.
Expert Insight
You shouldn't choose the fruit you eat solely based on the amount of calories it contains. Different fruits contain varying amounts of essential vitamins and minerals and nutrients that might lessen your risk for certain health conditions. The Produce for Better Health Foundation and the U.S. Department of Agriculture both recommend eating a variety of fruits and vegetables, including some from each of the different color groups.
References
- Fruits & Veggies More Matters: What's in a 1/2 Cup of Fruit?
- Fruits & Veggies More Matters: Why Do Fruits and Vegetables Matter?
- USDA: Fabulous Fruits,,,Versatile Vegetables
- Mayo Clinic: Energy Density and Weight Loss: Feel Full on Fewer Calories
- Centers for Disease Control and Prevention: Low-Energy-Dense Foods and Weight Management: Cutting Calories While Controlling Hunger
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