Same-portion calorie comparison

How many calories are in one fruit or a bowl of fruit?

Estimate apples, bananas, grapes, watermelon and other fruit in familiar portions, then build a mixed fruit salad when needed.

Fruit bowl: lower- and higher-calorie Calk versions side by side

Why fruit portions differ in calorie density

In these two examples, the changes are: whole fruit — watermelon → red grapes.

Lower calorie 76 kcal 250 g 31 kcal per 100 g

higher vs lower calorie +121%

Higher calorie 168 kcal 250 g 67 kcal per 100 g

Lower calorie Calk card for Fruits: 31 kcal per 100 g, protein/fat/carbs 7/4/89

Higher calorie Calk card for Fruits: 67 kcal per 100 g, protein/fat/carbs 4/2/95

Watermelon is roughly 91% water and provides about 30 kcal per 100 g in this example.
Grapes contain less water and more sugar per bite, so the same bowl has a higher total per 100 g.
Both bowls are fruit. The calorie gap is mostly about how much water comes with the sugar.

Calories in whole fruit, cups and bowls

A piece, handful or cup varies with fruit size and packing. The table converts each everyday portion to an estimated gram weight.

Type	Portion	Calories
Green apple	1 piece ≈ 164 g	84 kcal
Red apple	1 piece ≈ 164 g	96 kcal
Banana	1 piece ≈ 118 g	97 kcal
Orange	1 piece ≈ 131 g	55 kcal
Pear	1 piece ≈ 160 g	70 kcal
Peach	1 piece ≈ 140 g	65 kcal
Kiwi	1 piece ≈ 76 g	40 kcal
Mango	1 piece ≈ 207 g	124 kcal
Tangerine	1 piece ≈ 70 g	33 kcal
Avocado	1 piece ≈ 150 g	240 kcal
Red grapes	Bowl (2 cups) ≈ 302 g	202 kcal
Sweet cherry	Bowl (2 cups) ≈ 276 g	170 kcal
Watermelon	Bowl (2 cups) ≈ 304 g	93 kcal
Cantaloupe	Bowl (2 cups) ≈ 312 g	106 kcal
Pineapple	Bowl (2 cups) ≈ 330 g	165 kcal
Papaya	Bowl (2 cups) ≈ 290 g	125 kcal

Fruit salads, mixed bowls and tropical fruit

Use Calk to calculate calories and macros for whole fruit, cut fruit, grapes, watermelon, tropical fruit and mixed fruit salads.

FruitsMacedonia fruit saladFruit bowlFruit saladTropical fruitsDragon fruitExotic fruitFresh datesGreen grapesHoneydew melonJapanese plumPassion fruit

More whole-fruit comparisons

Learn more

Questions about fruit portions

How do I calculate calories in one fruit or a bowl of cut fruit?

Choose the fruit and portion above. The calculator estimates weight and macros; the two shown 250 g bowls contain 76 and 168 kcal.

Why does a bowl of grapes have more calories than the same weight of watermelon?

Watermelon is roughly 91% water and provides about 30 kcal per 100 g in this example. Grapes contain less water and more sugar per bite, so the same bowl has a higher total per 100 g.

How do I count a mixed fruit salad?

Calculate single fruits above, then open Fruits in Calk and add each fruit and any syrup, yogurt or other topping in your bowl.

Calculate your fruit serving in Calk

Calk is available on iPhone, iPad, and Android.

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