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Common Foods Comparison: SparkDiet Resource Center


Numbers reflect one typically recommended serving of fresh fruit (1/2 cup chopped or diced, no syrup).

Data from SparkPeople.com food database or (*)similar source.

Individual items and brands will vary, and preparation method will make a difference too.




Calorie & Nutritional Comparison of Fruits    Click to Print
Fresh Fruit (1/2 cup)
 Calories Fat (g) Carbs (g) Protein (g)
    Watermelon 24.3 0.3 5.5 0.5
    Strawberry 24.9 0.3 5.8 0.5
    Cantaloupe 27.3 0.2 6.5 0.7
    Honeydew Melon 29.8 0.1 7.8 0.4
    Raspberries 30.1 0.3 7.1 0.6
    Nectarine 33.8 0.3 8.1 0.6
    Grapefruit 34.5 0.1 8.6 0.6
    Peach 36.6 0.1 9.4 0.6
    Apple 36.9 0.2 9.5 0.1
    Blackberries 37.4 0.3 9.2 0.5
    Pineapple 38 0.3 9.6 0.3
    Apricot 39.6 0.3 9.2 1.2
    Cherry 42.1 0.6 9.7 0.7
    Orange 42.3 0.1 10.6 0.8
    Tangerines 42.9 0.2 10.9 0.6
    Plum 45.4 0.5 10.7 0.7
    Pear 48.7 0.3 12.5 0.3
    Mango 53.6 0.2 14 0.4
    Kiwi 54 0.4 13.2 0.9
    Grapes 56.8 0.5 14.2 0.5
    Banana 69 0.4 17.6 0.8
    Raisins (1/4 cup) 109 0.2 29 1.2
    Dates (1/4 cup) 122.4 0.2 33 0.4

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