Many diets often include fruits because they have high water and fiber content and few calories for their bulk. Not all fruits have low energy values, however. Some are nutritionally dense and can lead dieters astray if they're following a strict diet. Knowing the caloric value of some of the most common fruits can help dieters make wise and effective weight loss decisions.
Significance
The most effective way to lose weight is to reduce caloric intake below the level required for the body to function. This approach encourages the body to burn fat reserves. According to the Harvard School of Public Health, a comparison of four diets with significant macronutrient---protein, carbohydrate and fat---content produced about the same level of weight loss, as long as the diet reduced a dieter's caloric intake. Fresh fruit is an important part of a healthy diet because it supplies dietary fiber, vitamins and minerals that are central to the body's function. When eaten indiscriminately, however, some fruits can add significantly to a person's daily calorie consumption.
Benefits
Some fruits can help dieters deal with cravings for sweets without adding many calories to a meal. They also provide important nutrients that are missing in candy, baked goods or other desserts. Whole, raw fruit tends to provide a greater benefit than canned fruit or fruit juice, but these products are part of a healthy diet when consumed with care.
Low-Calorie Fruits
Fresh, raw fruits containing significant amounts of water are most likely to be low calorie. For instance, a half cup of starfruit contains only about 20 calories, according to the Centers for Disease Control. Three raw apricots contain around 50 calories, whereas half a cup of raw or frozen blueberries provides 40 calories. A half cup of sour cherries contains 40 calories, and a half cup of sweet cherries has a slightly higher caloric value of 50.
Melons, such as watermelon, tend to be low calorie. Watermelon contains only 25 calories per half cup. Other low-calorie raw fruits include fresh pineapple with 40 calories per half cup, grapes at 55 calories per half cup and unsweetened strawberries, which are comparable to watermelon. Fresh peaches are also low calorie: one medium peach contains 45 calories, whereas a half cup of diced peaches provides about 35.
Mid-Range Fruits
Dried fruits, some canned fruits and fruits with a high sugar content fall into the middle range of caloric value. For example, half a cup of dried apricots contains a little over 100 calories, and half a cup canned cherries in their own juice contains about 70 calories. A medium apple has about 80 calories, and a medium orange provides about 60 calories. Canned peaches in juice have about 55 calories, and canned peaches in light syrup have around 75. Canned pineapple in juice supplies 75 calories per half cup.
High-Calorie Fruits
Starchy or fatty fruits contain the highest calorie content, as do sweetened canned, frozen or dried fruits. A medium banana has 105 calories, as does one-half cup of apricots in heavy syrup. Just five whole dried dates provide 115 calories. Unsweetened dried prunes contain 130 calories, and sweetened types contain 150 calories per half cup. Half a small California avocado---one of the few fruits that contain fat---provides 140 calories; half a large Florida avocado provides nearly 250. Sweetening berries like raspberries, blueberries and strawberries greatly increases their caloric value, bringing these fruits to between 100 and 130 calories per half cup.
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