Fruits · 11 varieties featured

Fruits

Everyday fresh fruits such as banana, apple, mango, papaya, guava, orange, watermelon, grapes, pomegranate and pineapple, rated per regular serving. Compare each variety's weight-management rating, calories per serving and where to find it

The short answer

Across the 11 varieties of fruits we compare, a serving has about 30 to 105 kcal: Watermelon is the lightest (about 30 kcal for 1 bowl cut watermelon, about 150 g) and Banana the heaviest (about 105 kcal for 1 medium banana, about 100 g). For weight management, Guava rates best (4.5/5, very good fit), judged on calories per gram, protein and fibre for the calories, and the size of a regular serving.

Reviewed by Deepu Oommen on 6 Nov 2026 · How we review

Average weight-management rating

4.0 / 5Good fit for weight management

Average of the 11 varieties, rounded to the nearest half star. Varieties range from 2.5 to 4.5.

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Calories per serving: 30 to 105 kcal
Best for weight management: Guava · 4.5/5
Lightest: Watermelon · 30 kcal
Varieties compared: 11

How many calories are in fruits?

Calories per serving, lowest first
Variety	Serving	Calories	For weight management
Watermelon1 bowl cut watermelon (about 150 g)	1 bowl cut watermelon (about 150 g)	30 kcal	4.0/5 · Good fit
Guava1 medium guava (about 100 g)	1 medium guava (about 100 g)	32 kcal	4.5/5 · Very good fit
Papaya1 bowl cut papaya (about 150 g)	1 bowl cut papaya (about 150 g)	36 kcal	4.0/5 · Good fit
Orange1 medium orange (about 130 g)	1 medium orange (about 130 g)	48 kcal	4.0/5 · Good fit
Grapes1 small bowl grapes (about 100 g)	1 small bowl grapes (about 100 g)	54 kcal	3.5/5 · Good fit
Pomegranate1 small bowl pomegranate seeds (about 100 g)	1 small bowl pomegranate seeds (about 100 g)	55 kcal	4.0/5 · Good fit
Pineapple1 bowl cut pineapple (about 150 g)	1 bowl cut pineapple (about 150 g)	64 kcal	4.0/5 · Good fit
Dates3 dates (about 25 g)	3 dates (about 25 g)	80 kcal	2.5/5 · Moderate fit
Mango1 bowl cut mango (about 150 g)	1 bowl cut mango (about 150 g)	83 kcal	4.0/5 · Good fit
Apple1 medium apple (about 150 g)	1 medium apple (about 150 g)	94 kcal	4.0/5 · Good fit
Banana1 medium banana (about 100 g)	1 medium banana (about 100 g)	105 kcal	3.5/5 · Good fit

Which fruit is best for weight management?

Sort by

Guava
Across India
4.5 / 5Rated 4.5 out of 5. Very good fit for weight management
How this is worked out
Calories per gram (35%)
0.32 kcal · 100/100
Protein per 100 kcal (25%)
4.5 g · 45/100
Fibre per 100 kcal (20%)
26.6 g · 100/100
Portion (20%)
32 of 200 kcal (snack) · 100/100
Per 100 g
32.3 kcal · P 1.44 g · C 5.13 g · F 0.32 g
Score 86.1 of 100 = 4.5 stars. IFCT 2017 (ICMR-NIN), E028 Guava, white flesh (Psidium guajava). Source: IFCT 2017, National Institute of Nutrition (ICMR), 2017.
32 kcal
1 medium guava (about 100 g)
About 5 min of brisk walking uses similar energy
Find near you
Apple
Across India
4.0 / 5Rated 4 out of 5. Good fit for weight management
How this is worked out
Calories per gram (35%)
0.62 kcal · 99/100
Protein per 100 kcal (25%)
0.5 g · 5/100
Fibre per 100 kcal (20%)
4.2 g · 100/100
Portion (20%)
94 of 200 kcal (snack) · 100/100
Per 100 g
62.4 kcal · P 0.29 g · C 13.11 g · F 0.64 g
Score 75.9 of 100 = 4.0 stars. IFCT 2017 (ICMR-NIN), E001 Apple, big (Malus domestica). Source: IFCT 2017, National Institute of Nutrition (ICMR), 2017.
94 kcal
1 medium apple (about 150 g)
About 20 min of brisk walking uses similar energy
Find near you
Mango
Across India
4.0 / 5Rated 4 out of 5. Good fit for weight management
How this is worked out
Calories per gram (35%)
0.55 kcal · 100/100
Protein per 100 kcal (25%)
1.0 g · 10/100
Fibre per 100 kcal (20%)
3.7 g · 100/100
Portion (20%)
83 of 200 kcal (snack) · 100/100
Per 100 g
55.2 kcal · P 0.54 g · C 11.36 g · F 0.57 g
Score 77.4 of 100 = 4.0 stars. IFCT 2017 (ICMR-NIN), E039 Mango, ripe, kesar (Mangifera indica). Source: IFCT 2017, National Institute of Nutrition (ICMR), 2017.
83 kcal
1 bowl cut mango (about 150 g)
About 15 min of brisk walking uses similar energy
Find near you
Orange
Across India
4.0 / 5Rated 4 out of 5. Good fit for weight management
How this is worked out
Calories per gram (35%)
0.37 kcal · 100/100
Protein per 100 kcal (25%)
1.9 g · 19/100
Fibre per 100 kcal (20%)
3.5 g · 100/100
Portion (20%)
48 of 200 kcal (snack) · 100/100
Per 100 g
37.3 kcal · P 0.7 g · C 7.92 g · F 0.13 g
Score 79.7 of 100 = 4.0 stars. IFCT 2017 (ICMR-NIN), E047 Orange, pulp (Citrus aurantium). Source: IFCT 2017, National Institute of Nutrition (ICMR), 2017.
48 kcal
1 medium orange (about 130 g)
About 10 min of brisk walking uses similar energy
Find near you
Papaya
Across India
4.0 / 5Rated 4 out of 5. Good fit for weight management
How this is worked out
Calories per gram (35%)
0.24 kcal · 100/100
Protein per 100 kcal (25%)
1.8 g · 18/100
Fibre per 100 kcal (20%)
11.8 g · 100/100
Portion (20%)
36 of 200 kcal (snack) · 100/100
Per 100 g
23.9 kcal · P 0.42 g · C 4.61 g · F 0.16 g
Score 79.4 of 100 = 4.0 stars. IFCT 2017 (ICMR-NIN), E049 Papaya, ripe (Carica papaya). Source: IFCT 2017, National Institute of Nutrition (ICMR), 2017.
36 kcal
1 bowl cut papaya (about 150 g)
About 5 min of brisk walking uses similar energy
Find near you
Pineapple
Across India
4.0 / 5Rated 4 out of 5. Good fit for weight management
How this is worked out
Calories per gram (35%)
0.43 kcal · 100/100
Protein per 100 kcal (25%)
1.2 g · 12/100
Fibre per 100 kcal (20%)
8.1 g · 100/100
Portion (20%)
64 of 200 kcal (snack) · 100/100
Per 100 g
43 kcal · P 0.52 g · C 9.42 g · F 0.16 g
Score 78 of 100 = 4.0 stars. IFCT 2017 (ICMR-NIN), E053 Pineapple (Ananas comosus). Source: IFCT 2017, National Institute of Nutrition (ICMR), 2017.
64 kcal
1 bowl cut pineapple (about 150 g)
About 10 min of brisk walking uses similar energy
Find near you
Pomegranate
Across India
4.0 / 5Rated 4 out of 5. Good fit for weight management
How this is worked out
Calories per gram (35%)
0.55 kcal · 100/100
Protein per 100 kcal (25%)
2.4 g · 24/100
Fibre per 100 kcal (20%)
5.2 g · 100/100
Portion (20%)
55 of 200 kcal (snack) · 100/100
Per 100 g
54.7 kcal · P 1.33 g · C 11.58 g · F 0.15 g
Score 81.1 of 100 = 4.0 stars. IFCT 2017 (ICMR-NIN), E055 Pomegranate, maroon seeds (Punica. Source: IFCT 2017, National Institute of Nutrition (ICMR), 2017.
55 kcal
1 small bowl pomegranate seeds (about 100 g)
About 10 min of brisk walking uses similar energy
Find near you
Watermelon
Across India
4.0 / 5Rated 4 out of 5. Good fit for weight management
How this is worked out
Calories per gram (35%)
0.20 kcal · 100/100
Protein per 100 kcal (25%)
3.0 g · 30/100
Fibre per 100 kcal (20%)
3.5 g · 100/100
Portion (20%)
30 of 200 kcal (snack) · 100/100
Per 100 g
20.3 kcal · P 0.6 g · C 3.86 g · F 0.16 g
Score 82.4 of 100 = 4.0 stars. IFCT 2017 (ICMR-NIN), E065 Water melon, dark green (sugar baby) vulgaris). Source: IFCT 2017, National Institute of Nutrition (ICMR), 2017.
30 kcal
1 bowl cut watermelon (about 150 g)
About 5 min of brisk walking uses similar energy
Find near you
Banana
Across India
3.5 / 5Rated 3.5 out of 5. Good fit for weight management
How this is worked out
Calories per gram (35%)
1.05 kcal · 87/100
Protein per 100 kcal (25%)
1.2 g · 12/100
Fibre per 100 kcal (20%)
1.8 g · 61/100
Portion (20%)
105 of 200 kcal (snack) · 97/100
Per 100 g
105.2 kcal · P 1.23 g · C 23.63 g · F 0.33 g
Score 65 of 100 = 3.5 stars. IFCT 2017 (ICMR-NIN), E012 Banana, ripe, robusta (Musa x paradisiaca). Source: IFCT 2017, National Institute of Nutrition (ICMR), 2017.
105 kcal
1 medium banana (about 100 g)
About 20 min of brisk walking uses similar energy
Find near you
Grapes
Across India
3.5 / 5Rated 3.5 out of 5. Good fit for weight management
How this is worked out
Calories per gram (35%)
0.54 kcal · 100/100
Protein per 100 kcal (25%)
1.2 g · 12/100
Fibre per 100 kcal (20%)
2.4 g · 80/100
Portion (20%)
54 of 200 kcal (snack) · 100/100
Per 100 g
53.5 kcal · P 0.62 g · C 11.81 g · F 0.26 g
Score 73.8 of 100 = 3.5 stars. IFCT 2017 (ICMR-NIN), E026 Grapes, seedless, round, green (Vitis. Source: IFCT 2017, National Institute of Nutrition (ICMR), 2017.
54 kcal
1 small bowl grapes (about 100 g)
About 10 min of brisk walking uses similar energy
Find near you
Dates
Across India
2.5 / 5Rated 2.5 out of 5. Moderate fit for weight management
How this is worked out
Calories per gram (35%)
3.20 kcal · 23/100
Protein per 100 kcal (25%)
0.8 g · 8/100
Fibre per 100 kcal (20%)
2.8 g · 93/100
Portion (20%)
80 of 200 kcal (snack) · 100/100
Per 100 g
320.3 kcal · P 2.45 g · C 74.91 g · F 0.35 g
Score 48.7 of 100 = 2.5 stars. IFCT 2017 (ICMR-NIN), E017 Dates, dry, pale brown. Source: IFCT 2017, National Institute of Nutrition (ICMR), 2017.
80 kcal
3 dates (about 25 g)
About 15 min of brisk walking uses similar energy
Find near you

Walking times are for a 70 kg adult at a brisk pace (about 5.6 km/h). Enter your weight in How much should I eat? to make them yours.

Walking energy: Compendium of Physical Activities, 2011. Calories are estimates; restaurant portions vary. Ratings scored on 2026-11-03.

Are fruits good for weight management?

On average, the 11 varieties of fruits we compare rate 4.0/5 (good fit) for weight management, but they differ a lot. Guava is the better everyday choice; Dates (2.5/5, moderate fit) is better kept to a smaller portion or an occasional meal. Adding vegetables, dal or curd on the side and keeping to one serving matters as much as which variety you pick.

Common questions about fruits

How many calories are in fruits?

About 30 to 105 kcal per serving, depending on the variety. Watermelon is the lightest and Banana the heaviest.

Which fruit has the fewest calories?

Watermelon, with about 30 kcal for 1 bowl cut watermelon, about 150 g.

Which fruit is best for weight management?

Guava rates best at 4.5/5, very good fit. Ratings combine calories per gram, protein and fibre per 100 kcal, and the size of a regular serving, each scored against fixed limits.

How much walking uses the energy in a serving of fruit?

For a 70 kg adult walking briskly, about 5 min for Watermelon and 20 min for Banana.

Can I eat fruit when managing my weight?

Yes. Whole fruit gives fibre, water and vitamins for few calories. Eat it whole rather than as juice.

Are mangoes and bananas too sweet?

They have more calories per serving than watery fruits like watermelon or papaya, but a regular serving still fits well.

About these ratings

Each rating combines four things, each scored from 0 to 100 against fixed limits: calories per gram (35%), protein per 100 kcal (25%), fibre per 100 kcal (20%), and the size of a regular serving compared with what that kind of dish should provide in a meal (20%). More than 15 g of added sugar in a serving caps the rating at 2 stars. A higher rating does not mean a dish causes weight loss. See the methodology for the formula.