Calories in Fruits and Vegetables

Beth Asaff
Raw peppers

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.

Calories in Fruits and Vegetables