What Fruits Are 100 Calories?

November 26, 2025 •

4 min read

Did you know that you can eat over two cups of strawberries for just 100 calories? Knowing what fruits are 100 calories helps in managing daily intake and making smarter snack choices for weight management. The following guide details the ideal portion sizes for various fruits to meet this calorie target.

Quick Summary

This guide outlines the specific portion sizes of common fruits that equate to approximately 100 calories, ideal for healthy snacking or managing calorie intake. It covers fresh favorites and berries, providing essential nutritional context and practical tips.

Key Points

High-volume options: Hydrating fruits like watermelon and cantaloupe offer large servings for just 100 calories, promoting fullness and satiety.
Berries are nutrient-dense: Strawberries, raspberries, and blackberries provide significant fiber and antioxidants in their 100-calorie portions.
Portion control is key for dried fruit: While dried apricots are healthy, their calorie-density is higher than fresh fruit, so a smaller portion (approx. 6 pieces) equals 100 calories.
Medium whole fruits: Enjoying a single medium apple or pear provides a substantial, fiber-rich snack for around 100 calories.
Mix and match: To feel more satisfied, pair a 100-calorie fruit serving with a lean protein source like cottage cheese or a small handful of nuts.
Be mindful of calories in fresh vs. dried fruits: The drying process removes water, concentrating calories and sugar, so larger quantities of fresh fruits can be consumed for the same calorie count.

Your 100-Calorie Fruit Portion Guide

For those monitoring their calorie intake, understanding portion control is key, especially when it comes to fruit. While all fruits are healthy, their calorie density can vary significantly. By focusing on a standard 100-calorie serving, you can enjoy a wide variety of delicious and nutritious options without derailing your diet. The high water and fiber content in many fruits make them an excellent, filling choice for a low-calorie snack. Let's explore what 100 calories of some popular fruits actually look like.

Refreshing Citrus and Stone Fruits

When it comes to hydrating and vitamin-rich snacks, citrus and stone fruits are fantastic choices. For about 100 calories, you can enjoy a substantial portion that provides essential nutrients like Vitamin C and potassium.

A 100-calorie serving includes:

One medium orange: A large 3 ¼-inch orange contains about 100 calories and is packed with immune-boosting Vitamin C.
Two medium peaches: This sweet and juicy portion offers a satisfying snack with a significant dose of vitamins and fiber.
Two large grapefruits: Enjoying two large grapefruits provides a refreshing, low-calorie option, rich in antioxidants and Vitamin C.
Three plums: This serving gives you natural sweetness and a good amount of fiber to aid digestion.
Six dried apricots: A small handful of dried apricots, approximately six pieces, provides a chewy and energy-dense snack.

Hearty Apples and Pears

Apples and pears are known for their high fiber content and are excellent for promoting fullness. A medium-sized fruit from this category can often get you close to the 100-calorie mark.

A 100-calorie serving is equivalent to:

One medium pear: This classic fruit is a great source of dietary fiber, helping you stay full longer.
One medium apple: A medium apple is a perfect grab-and-go snack, providing fiber and antioxidants.

Volume-Heavy Melons and Watermelon

If you want a large volume of food for minimal calories, melons are your best friend. Their high water content is exceptionally hydrating and filling.

For 100 calories, you can enjoy:

2 ¼ cups diced watermelon: The high water content in watermelon allows for a generously sized serving, making it perfect for satisfying a sweet craving.
2 cups diced cantaloupe: Another hydrating option, this portion provides significant volume for a small calorie investment.

Nutrient-Packed Berries

Berries are a nutritional powerhouse, full of antioxidants, and offer a large quantity for a low-calorie count. They are a versatile addition to many dishes, from yogurt to cereal.

A 100-calorie serving size for berries includes:

2 cups of sliced strawberries: This generous serving is loaded with Vitamin C and antioxidants.
1 ½ cups raspberries: These fiber-rich berries are perfect for adding flavor and bulk to your snacks.
1 ¼ cup blackberries: A handful of these dark berries provides a great source of fiber and vitamins.

Comparison Table: 100-Calorie Fruit Portions


Fruit	Approximate 100-Calorie Serving	Primary Nutrient Benefit
Apple	1 medium (about 186g)	Fiber, Antioxidants
Banana	4/5 medium (about 115g)	Potassium, Energy
Strawberries	2 cups, sliced (about 294g)	Vitamin C, Antioxidants
Blueberries	1 ¼ cup (about 185g)	Vitamin C, Antioxidants
Watermelon	2 ¼ cups, diced (about 340g)	Hydration, Vitamins A & C
Pears	1 medium (about 166g)	Fiber, Vitamins
Mango	1 cup, fresh chunks (about 165g)	Vitamins A & C, Antioxidants
Grapes	30 medium grapes	Antioxidants, Vitamin K

Smart Snacking and Portion Awareness

Beyond simply knowing what fruits are 100 calories, it is important to practice mindful eating. High-volume, low-calorie fruits like berries and melon are excellent for feeling full and satisfied, which can prevent overeating. For example, snacking on two cups of sliced strawberries is significantly more filling than a small handful of higher-calorie dried fruit, such as dates. Combining fruit with a protein source, like a handful of almonds or low-fat yogurt, can also enhance satiety and provide a more balanced snack. Monitoring portion sizes is especially crucial for dried fruits, as the removal of water concentrates their sugar and calorie content. A small serving is sufficient, while fresh or frozen fruit offers more volume per calorie. For accurate nutritional information, the USDA's food database is an authoritative resource for nutritional data.

Conclusion: Making Informed Fruit Choices

Understanding what fruits are 100 calories is a practical strategy for anyone aiming to manage their weight or improve their diet. From the filling volume of watermelon and berries to the fiber-rich satisfaction of apples and pears, there are many delicious and nutritious options available. By paying attention to portion sizes and being mindful of the trade-offs between fresh and dried fruits, you can ensure that your fruit intake aligns perfectly with your health and wellness objectives. Making informed decisions about your snacks will help you feel more energized, satisfied, and in control of your dietary goals.

Frequently Asked Questions

Watermelon offers the most volume for 100 calories, with approximately 2 ¼ cups of diced pieces. Its high water content makes it a very hydrating and filling snack.

A medium-sized banana contains approximately 110 calories. To get a precise 100-calorie serving, you would eat about four-fifths of a medium banana, or about 115 grams.

Dried fruits can be a healthy 100-calorie snack, but portion control is essential. Since the water has been removed, the calories are much more concentrated. For example, six fresh apricots are about 100 calories, while a much smaller portion of dried apricots equals the same amount.

For 100 calories, you can eat a generous portion of berries. Examples include about 2 cups of sliced strawberries, 1 ½ cups of raspberries, or 1 ¼ cups of blackberries.

Fruit size significantly affects the 100-calorie portion. For example, one medium pear is about 100 calories, while two small plums equate to about 70 calories. For smaller fruits, you'll need to count multiples.

Calorie density in fruits varies based on their water content, natural sugars, and fiber. Fruits like watermelon, with high water content, are low in calories per serving, while sweeter, denser fruits like bananas or mangos are more calorie-dense.

For a more balanced and satisfying snack, pair your 100-calorie fruit portion with a source of protein. For example, pair a cup of fresh strawberries with a few spoonfuls of low-fat Greek yogurt to increase satiety and slow digestion.