Fruits and vegetables are not packaged and labeled like other foods. This means that their caloric value is not readily available, which can be confusing for someone trying to watch her calories over the course of a day. Print out this table for the calories of many common fruits and vegetables to keep track of what you're eating.
Table of Calories in Fruits and Vegetables
This table contains the average number of calories in a serving. Actual calories may vary depending on the size of the fruit or vegetable you have selected. If you need help downloading the printable list, check out these helpful tips.
| Fruit and Vegetables | Serving | Calories |
|---|---|---|
| Acorn Squash | 1/2 Squash | 116 |
| Apple | 1 Medium | 65 |
| Apple | 1 Large | 100 |
| Apricot | 1 Medium | 20 |
| Artichoke | 1 Medium | 20 |
| Asparagus | 6 Spears | 20 |
| Avocado | 1 Medium | 255 |
| Banana | 1 Medium | 50 |
| Banana | 1 Large | 100 |
| Bell Pepper | 1 Medium | 30 |
| Blackberries | 1 Cup | 50 |
| Blueberries | 1 Cup | 50 |
| Broccoli | 1 Cup | 20 |
| Brussels Sprouts | 4 Sprouts | 25 |
| Butternut Squash | 1/2 Squash | 272 |
| Cabbage | 1 Cup | 20 |
| Cantaloupe | 1 Slice | 55 |
| Carrot | 1 Medium | 55 |
| Celery | 1 Stick | 5 |
| Cherries | 1 Cup | 270 |
| Corn | 1 Cob | 60 |
| Cucumber | 1 Medium | 10 |
| Eggplant | 1 Cup | 20 |
|
Grapefruit |
1 Medium | 20 |
| Grapes | 1 Large Bunch | 310 |
| Green Beans | 1 Cup | 30 |
| Kale | 1 Cup | 50 |
| Kiwi | 1 Medium | 40 |
| Lettuce | 1 Cup | 5 |
| Mango | 1 Medium | 100 |
| Nectarine | 1 Medium | 30 |
| Onions | 1 Cup | 30 |
| Orange | 1 Medium | 80 |
| Papaya | 1 Medium | 80 |
| Peach | 1 Medium | 40 |
| Pear | 1 Medium | 75 |
| Peas | 1 Cup | 60 |
| Pineapple | 1 Cup | 55 |
| Plum | 1 Medium | 35 |
| Potato | 1 Medium | 125 |
| Radishes | 1 Cup Sliced | 19 |
| Raspberries | 1 Cup | 35 |
| Spaghetti Squash | Whole Squash | 165 |
| Spinach | 1 Cup | 15 |
| Strawberry | 1 Large | 10 |
| Summer Squash | 1 Medium | 30 |
| Sweet Potato | 1 Medium | 60 |
| Tomato | 1 Medium | 20 |
| Watermelon | 1 Slice | 70 |
| Zucchini | 1 Medium | 30 |
Choosing Fruits and Vegetables for a Healthy Diet
Fruits and vegetables are a great addition to any healthy diet. Use these calorie counts to help you make smarter decisions about what you eat during the day. For example, you can eat an entire spaghetti squash for not many more calories than a medium plain potato - one that doesn't contain any butter, oil or sour cream. Add more low-calorie fruits and vegetables to your diet to help you feel fuller and more satisfied, while staying under your calorie limit for the day.
To get the most from your fruits and vegetables, follow these tips:
- Choose a variety of different fruits and vegetables to add to your snacks and meals throughout the day, eating a rainbow of colors for the most nutrients.
- Choose the freshest produce available, avoiding anything unripe or overripe.
- Prepare it well by eating it washed and raw, steamed, boiled or baked. Avoid frying to eliminate the extra calories it brings.
Eat Smart
Knowing how many calories you eat each day is one way to keep track of your overall diet and health. Use this chart to help keep better track of the foods you eat and start eating smarter.
