Nutrition Diet: What fruit is 70 calories? Your guide to healthy, low-calorie snacking

October 18, 2025 •

4 min read

Did you know that depending on the serving size, multiple fruits can be approximately 70 calories? Understanding what fruit is 70 calories and its nutritional value can be a powerful tool for a balanced nutrition diet, offering a satisfying snack without a heavy calorie load.

Quick Summary

Several fruits, including two medium plums or a small portion of sliced mango, contain around 70 calories. This guide details these fruits, their nutritional content, and how they benefit a balanced diet while managing calorie intake.

Key Points

Multiple 70-Calorie Options: The keyword "What fruit is 70 calories?" has multiple answers, including two medium plums, a 3/4-cup of sliced mango, or a medium Gala apple.
Portion Size is Key: Calorie counts vary significantly with portion size, so measuring is crucial for accuracy when on a nutrition diet.
Nutrient-Dense Snacks: These low-calorie fruits are rich in fiber, vitamins (like C and A), and antioxidants, offering health benefits beyond just calorie control.
Incorporate for Satiety: The high fiber and water content in these fruits can help you feel full, making them excellent choices for managing weight.
Versatile and Delicious: These fruits can be incorporated into your diet in many ways, from standalone snacks to additions to yogurt, salads, and smoothies.
Balanced Approach: Focusing on low-calorie, nutrient-rich fruits is a smart and sustainable strategy for a healthy, balanced nutrition diet.

The Role of Fruit in a Healthy Nutrition Diet

Incorporating fruit into your daily nutrition diet is a cornerstone of healthy eating. Fruits are excellent sources of essential vitamins, minerals, fiber, and antioxidants, all of which contribute to overall wellness. Beyond their nutritional benefits, fruits are naturally low in fat and sodium, and their high fiber and water content can promote feelings of fullness, which is especially helpful for weight management. For those monitoring their calorie intake, identifying specific serving sizes that align with their goals can be a game-changer. Focusing on options that fall around the 70-calorie mark, for instance, provides a satisfying, nutrient-dense snack that fits perfectly into a balanced eating plan.

Discovering the 70-Calorie Fruit

The key to finding a 70-calorie fruit lies in understanding that the calorie count depends on the type of fruit and, most importantly, the serving size. There isn't just one answer to the question "What fruit is 70 calories?" but rather several satisfying options.

Plums

Two medium-sized plums are a great candidate for a 70-calorie snack. These vibrant fruits are not only sweet but also pack a good amount of dietary fiber, which aids digestion and promotes a healthy gut. They are also a source of antioxidants, protecting your body's cells from damage.

Mango

For a tropical treat, a 3/4-cup serving of sliced mango is approximately 70 calories. Mangoes are a fantastic source of Vitamin C, with a single serving providing over half of your daily requirement. They also offer a decent amount of Vitamin A and fiber.

Gala Apples

A small to medium Gala apple typically falls within the 70-80 calorie range, making it a reliable option. Apples are well-known for their fiber content, particularly pectin, which helps with satiety. They also contain various vitamins and antioxidants that contribute to a healthy body.

Langsat

Less common but equally valid, 100 grams of Langsat, a small, yellowish fruit, contains approximately 70 calories. This sweet fruit is also known for its nutritional properties, offering a unique flavor profile for those looking to expand their fruit horizons.

Understanding Serving Sizes and Calories

Calorie counting isn't just about avoiding certain foods; it's about being mindful of portion sizes. A single fruit can have a wide range of calories depending on its size. For example, while a small banana might be around 90 calories, a larger one could easily exceed 120 calories. For this reason, measuring your fruit, whether by weight or by cup, is the most accurate way to stay within your dietary goals.

Low-Calorie Alternatives

If you're looking for other low-calorie fruit options, you're in luck. The following can be excellent additions to your diet:

Berries: One cup of blackberries has about 62 calories, and a cup of raspberries has about 64 calories.
Grapefruit: A half-medium grapefruit contains only 60 calories.
Watermelon: With its high water content, watermelon is a great low-calorie choice, with a 134g (4.8oz) portion of honeydew melon containing just 50 calories.

High-Calorie Alternatives

Conversely, some fruits are naturally higher in calories and should be consumed in moderation, especially if you're watching your intake. These include avocados, which can have over 300 calories, and dried fruits like raisins, which have a high calorie density.

The Nutritional Power of Low-Calorie Fruits

Beyond the calorie count, the health benefits of including these fruits in your diet are substantial. Fruits are packed with nutrients that can have a significant positive impact on your health.

Rich in Fiber: Fiber is essential for digestive health, helping to prevent constipation and keeping you feeling full for longer.
Packed with Vitamins and Minerals: Fruits provide vital nutrients like Vitamin C for immune support, Vitamin A for vision, and potassium for blood pressure regulation.
Powerful Antioxidants: Antioxidants found in many fruits help fight oxidative stress and may lower the risk of chronic diseases.
Promotes Hydration: Fruits with high water content, such as mangoes and plums, help keep the body hydrated.

Comparing Common Fruits Around the 70-Calorie Mark

Here is a comparison table to help you visualize different fruits that provide a low-calorie snack option.


Fruit (Serving)	Approx. Calories	Key Nutrients
2 medium plums	70	Fiber, Vitamin A, Vitamin C
3/4 cup sliced mango	70	Vitamin C, Vitamin A, Folate
Medium Gala apple	~70-80	Fiber, Vitamin C, Antioxidants
100g Langsat	70	Vitamin C, Riboflavin
1 cup blackberries	62	Fiber, Vitamin C, Vitamin K

Incorporating These Fruits into Your Nutrition Diet

Making these fruits a regular part of your diet is simple and delicious. Here are a few ideas:

Add sliced plums or mango to your morning yogurt or oatmeal.
Enjoy a Gala apple as a standalone snack or with a tablespoon of nut butter for added protein.
Blend mango or berries into a smoothie for a refreshing boost.
Top a salad with sliced fruit for extra flavor and nutrients.

By being mindful of portion sizes and focusing on these nutrient-rich choices, you can effectively manage your calorie intake while enjoying a wide variety of healthy, low-calorie snacks.

Conclusion: The Smart Snack Choice

For anyone on a nutrition diet, understanding what fruit is 70 calories is a practical way to manage calorie intake without sacrificing flavor or nutrition. Options like two medium plums, a 3/4-cup of mango, or a medium Gala apple offer delicious and satisfying snacks rich in fiber, vitamins, and antioxidants. These fruits support a healthy weight and contribute to overall well-being, proving that healthy eating can be both simple and rewarding. Focus on variety and mindful portioning to get the most out of these super snacks, ensuring your diet is as balanced as it is delicious.

Get expert advice on your specific nutrition diet needs.

For personalized dietary advice, it is always recommended to consult with a registered dietitian or a healthcare professional who can tailor a nutrition plan to your specific needs and health goals.

Helpful Resources

For more information on fruit nutrition and dietary recommendations, check out resources from organizations like the FDA and health-focused sites like Healthline.

Frequently Asked Questions

There is no single fruit that is exactly 70 calories per serving, as it depends on the size and type. However, two medium plums, a 3/4-cup serving of sliced mango, and 100 grams of Langsat all fall very close to this number.

Yes, absolutely. The 70-calorie figure is simply a useful benchmark for a single snack. The total amount of fruit and calories you should consume depends on your overall dietary and health goals.

Low-calorie fruits are typically high in fiber and water, which helps you feel full and satisfied. This reduces the likelihood of overeating or snacking on higher-calorie, less healthy alternatives, thereby aiding in weight management.

Dried fruits are not typically low in calories. The drying process removes water, which concentrates the natural sugars and calories. For example, raisins are much more calorie-dense than fresh grapes.

The best way to accurately measure a fruit's calories is by using a food scale to weigh the portion. You can also use measuring cups, such as a 3/4-cup measure for sliced mango, to ensure you are consuming the correct serving size.

No, it is not recommended to substitute fresh fruit with fruit juice. Juicing removes most of the beneficial fiber and can concentrate the sugar content. Eating whole fruits provides more nutrients and promotes better satiety.

Try incorporating different types of low-calorie fruits throughout the week. Mix berries, plums, and mango into various meals and snacks. Explore less common options like Langsat or passion fruit to diversify your diet and nutrient intake.