Fruit and vegetables are a staple of a healthy diet. The 2005 Dietary Guidelines for Americans recommend adults consume two cups of fruit and two and a half cups of vegetables per day for a 2,000-calorie diet. Although fruits and vegetables are almost always considered healthy, calorie content between specific types can vary considerably.
Berries
Berries are high in fiber and lower in sugar than many other fruits. Varieties include strawberries, blueberries and raspberries. One cup of strawberries has 49 calories. One cup of blueberries contains 84 calories. One cup of raspberries contains 64 calories.
Citrus Fruits
Citrus fruits include oranges, lemons and grapefruits. One small orange contains 45 calories. One lemon without seeds contains 22 calories. One half of a pink grapefruit contains 52 calories.
Tropical Fruits
Tropical fruits typically contain more sugar than other types of fruit. Some examples of tropical fruit are pineapples, mangos, and bananas. One cup of raw pineapple chunks contains 82 calories. One cup of sliced mango contains 107 calories. One medium sized banana contains 105 calories.
Green Vegetables
Green vegetables are typically low in calories and high in fiber. Some examples of green vegetables include spinach, broccoli, and arugula. One cup of raw spinach contains 7 calories. One cup of raw broccoli contains 31 calories. One cup of arugula contains 5 calories.
Starchy Vegetables
Compared to green vegetables, starchy vegetables are higher in calories because of high carbohydrate content. Starchy vegetables include potatoes, peas, and corn. One cup of cooked yellow sweet corn contains 177 calories. One cup of cooked green peas contains 134 calories. One medium sized baked potato with skin contains 161 calories.
Other Fruits and Vegetables
One medium apple contains 95 calories. One medium tomato contains 22 calories. The avocado is much higher in calories than other fruits because of its high fat content. One avocado contains 322 calories.
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