ASK THE EXPERT-Know Your Fruit Calories

Fruit contains many vitamins and minerals and is part of a healthy diet. Fruit calories are minimal compared to calories in most American snack foods or desserts.

One of the best tips for losing weight is to eat a diet that contains a lot of fruit and vegetables. Calories in fruit are extremely low due to a high Water content, which not only helps hydrate you, but nourishes muscles and organs. Fruit contains high amounts of Fiber , which is great for the digestion and will help you to feel full faster. 

Fruits also contain many vital nutrients such as potassium, Vitamin A, and Vitamin C. Experts suggest eating at least two servings of fruit a day to obtain all of the vitamins and minerals your body needs. A diet high in fruit is considered  to low calorie with the added benefits of vital vitamins and minerals.

A lot of people worry about the sugar content in fruit or the fat in fruits like avocados. But fruits are low in sugar and fat compared to other foods in our diets.

For example, a fruit salad is a great dessert that contains only about 100 calories for one cup whereas a scoop of vanilla ice cream contains 260 calories. An avocado  has 276 calories and is high in fat, but it’s a good healthy fat and if you choose

It’s also important to not be swayed by fruit based products such a juice (unless 100%), fruit cocktails, jams, pies, or some apple sauces. Just because it has fruit in it doesn't make it healthy. 
A lot of these fruit based fruits contain high amounts of added sugar, which can quickly up your calorie intake.

There are a lot of type to choose from which can make any low-calorie diet go from dull to delightful. The calorie content in fruit is not something dieters should worry about, especially if they replace fresh fruit for candy bars and cakes.

Fruit	Serving	Calories	Carbs (g)	Protein (g)	Fat (g)
Apple	raw, with skin,1 small	52	13.8	0.3	0.2
Apricot	raw, with skin,3 apricots	48	11.1	1.0	0.4
Avocado	raw, no skin	160	8.5	2.0	14.7
Banana	1 medium	94	21.7	1.1	0.3
Boysenberries	raw, 1 cup	75	18.4	1.0	0.6
Blueberries	raw, 1 cup	81	20.5	1.7	0.6
Dates	1 cup, pitted, chopped	490	130.8	3.6	0.7
Grapefruit	1 medium	82	20.5	1.5	0.3
Grapes	1 cup, seedless, red or green	114	28.3	1.0	1.0
Kiwi fruit	1 medium,  no skin	46	11.2	0.8	0.3
Lemon	1 medium	17	5.4	0.6	0.2
Melon	Cantaloupe, 1 medium wedge	24	5.7	0.6	0.2
Nectarine	1 medium	67	15.9	1.2	0.5
Oranges	1 large	86	21.5	1.7	0.2
Peaches	1 medium,	42	10.8	0.7	0.0
Pear	1 medium	98	25.1	0.7	0.7
Pineapple	1 cup	76	19.2	0.6	0.6
Plums	1 medium	36	8.6	0.5	0.4
Raspberries	1 cup	60	14.1	1.2	0.6
Strawberries	1 cup, halves	46	10.6	0.9	0.5
Watermelon	1 wedge	92	20.6	1.7	1.1