This Is What 100 Calories of Different Kinds of Fruits Look Like

Fruit is the perfect lazy efficient person’s snack. Most of it comes ready to eat and usually needs nothing more than a quick wash and chop – no cooking required! You can stash whole fruits like apples, pears, and bananas, in your purse or gym bag to nosh on-the-go. Or for extreme efficiency, you can even buy containers of pre-cut fruit, like pineapple, watermelon, and mango. Nothing could be easier.

Fresh, whole fruits should be a cornerstone of almost every diet. “Fruit provides a variety of vitamins, minerals, and phytonutrients that have shown to provide numerous health benefits,“ says Krista Maguire, RD, CSSD, and nutrition manager at Openfit. Phytonutrients give fruit their vibrant colors, and each phytonutrient is associated with different health benefits. Make sure you get the full spectrum of phytonutrients by eating a rainbow of colorful fruits.

In addition to being a boon to your health, choosing fruit may be helpful if you are trying to drop pounds. If a fruit is very juicy – think watermelon or grapes – it generally means that you can dish out a larger serving without going overboard on calories. That extra volume, along with the natural fibers in whole fruit, can help you feel full, while eating fewer calories.

But “juicy” doesn’t include fruit juice. Juice removes the fiber of fruit, making it more concentrated in natural sugars and calories. “It’s best to consume fruit in its whole form to ensure you’re getting the beneficial fiber,” says Maguire. “The fiber in fruit not only helps you feel satisfied, but also promotes regularity and helps maintain normal blood sugar levels.”

 

How much fruit should you eat per day?

The USDA recommends 2-4 servings of fruit per day. To hit this mark, try adding fruit to several meals. Start with breakfast to get a serving in early: top your oatmeal with a chopped banana or pear, sprinkle berries in yogurt or onto pancakes, or blend a few of your favorites fruits into a smoothie.

At lunch and dinner, toss fruit into salads, or use them to make dynamite salsas. Some fruits, like apples and watermelon even taste great in soups! And don’t overlook fruity desserts, which can be a lower calorie way to enjoy a sweet treat every now and then.

But as healthy as it is, fruit still contains calories and carbohydrates, and eating too much of anything — even a good thing — can keep pesky extra pounds on your frame. To help you see how different fruits can be more or less caloric than others, we created this handy visual guide that shows what 100 calories of different types of fruits looks like.

 

What Does 100 Calories of Apples Look Like?

1 medium apple = 95 calories
100 Calories of Apples

 

 

What Does 100 Calories of Grapes Look Like?

30 grapes = 101 calories
100 Calories of Grapes

 

 

What Does 100 Calories of Orange Look Like?

1½ medium oranges = 92 calories
100 Calories of Orange

 

 

What Does 100 Calories of Strawberries Look Like?

26 medium strawberries = 100 kcal
100 Calories of Strawberries

 

 

What Does 100 Calories of Blueberries Look Like?

1¼ cups blueberries = 105 calories
100 Calories of Blueberries

 

 

What Does 100 Calories of Cantaloupe Look Like?

½ medium cantaloupe = 94 calories
100 Calories of Cantaloupe

 

What Does 100 Calories of Banana Look Like?

1 medium banana = 105 calories
100 Calories of Banana

 

 

What Does 100 Calories of Grapefruit Look Like?

1 grapefruit = 103 calories
100 Calories of Grapefruit

 

 

What Does 100 Calories of Kiwifruit Look Like?

2 ½ kiwifruits = 105 calories
100 Calories of Kiwifruit

 

What Does 100 Calories of Mango Look Like?

1 cup mango pieces = 99 calories
100 Calories of Mango

 

 

What Does 100 Calories of Peach Look Like?

2 small peaches = 101 calories
100 Calories of Peach

 

 

What Does 100 Calories of Pear Look Like?

1 medium pear = 101 calories
100 Calories of Pear

 

 

What Does 100 Calories of Pineapple Look Like?

1⅓ cups pineapple chunks = 99 calories
100 Calories of Pineapple

 

 

What Does 100 Calories of Plums Look Like?

3 ½ plums = 106 calories
100 Calories of Plums

 

 

What Does 100 Calories of Pomegranate Look Like?

¾ cup pomegranate arils = 108 calories
100 Calories of Pomegranate

 

 

What Does 100 Calories of Honeydew Melon Look Like?

1⅔ cup chopped honeydew melon = 102 calories
100 Calories of Honeydew

 

 

What Does 100 Calories of Blackberries Look Like?

1⅔ cup blackberries = 103 calories
100 Calories of Blackberries

 

 

What Does 100 Calories of Raspberries Look Like

1½ cups raspberries = 96 calories
100 Calories of Raspberries

 

 

What Does 100 Calories of Watermelon Look Like?

2¼ cup diced = 103 calories
100 Calories of Watermelon

 

 

What Does 100 Calories of Avocado* Look Like?

⅓ avocado = 106 calories
100 Calories of Avocado

 

*While avocados are technically a fruit, this serving size packs 9.7 g of fat. This is why avocados are more often counted as healthy fats and should be eaten in moderation.