Which Fruit Has 100 Calories? A Guide to Smart Snacking

October 18, 2025 •

3 min read

A medium-sized apple contains approximately 95 calories, making it a perfect example when asking, 'which fruit has 100 calories?'. This common fruit illustrates how you can enjoy satisfying, low-calorie snacks that are also rich in vitamins, minerals, and fiber, contributing positively to a balanced nutritional diet.

Quick Summary

A variety of fruits can provide around 100 calories, including apples, pears, and bananas. Discover the ideal portion sizes for different fruits to make healthier snacking decisions. Fresh and whole fruits are preferable to dried or juiced versions, as they provide fiber and help with managing caloric intake effectively.

Key Points

Medium Apple or Pear: A medium apple (~180g) or pear (~178g) offers a satisfying snack for about 100 calories.
High Volume, Low Calorie: Fruits with high water content like strawberries (2 cups sliced) and cantaloupe (2 cups diced) provide a large, filling portion for 100 calories.
Mindful of Dried Fruit: The calories in dried fruit are highly concentrated; a small handful of raisins has far more calories than a cup of fresh grapes.
Potassium-Rich Banana: A medium banana contains around 110 calories and is an excellent source of potassium and dietary fiber.
Nutrient-Dense Choices: Berries and cherries, while low in calories per serving, are rich in antioxidants and vitamins.
Fresh vs. Dried: Always consider whether you are eating fresh or dried fruit, as the calorie content differs significantly due to water removal.

The Importance of Calorie Awareness in Your Diet

Understanding the caloric content of your food is a fundamental step in managing a healthy diet. Fruits, while undeniably healthy, vary widely in their calorie density. Knowing what portion size equates to 100 calories can empower you to make informed decisions and better control your overall intake. This becomes especially important for those focused on weight management, as high-calorie fruits or overconsumption can impact daily caloric goals. A diet rich in a variety of fruits can supply essential vitamins, minerals, and antioxidants, crucial for overall well-being.

Fresh Fruits that Offer Around 100 Calories

Many popular fresh fruits can be enjoyed for about 100 calories per serving. The key lies in the portion size, as not all fruits are created equal in terms of calorie density. Here are some examples of what 100 calories of fruit looks like:

One medium apple: Weighing approximately 180g, a medium apple offers around 95 calories and a good dose of fiber.
One medium pear: At about 178g, a medium pear provides roughly 101 calories, along with soluble fiber.
One medium banana: A standard medium banana (around 126g) contains roughly 110 calories, as well as potassium and fiber.
Two cups of strawberries: This generous portion of sliced berries (approx. 240g) is around 105 calories and is packed with vitamin C.
One cup of sweet cherries: One cup (about 140g) of pitted sweet cherries totals around 100 calories.
One cup of mango chunks: A cup of fresh mango pieces provides approximately 99 calories.
1 ¼ cups of blueberries: This portion of fresh blueberries (about 185g) contains around 106 calories.

The Calorie Difference: Fresh vs. Dried Fruits

It is crucial to be aware of the significant calorie difference between fresh and dried fruits. The process of drying removes most of the water content, concentrating the fruit's natural sugars and, therefore, its calories. For example, while one cup of fresh grapes is about 104 calories, one cup of raisins packs a much higher 494 calories. A handful of dried fruit is often much more calorie-dense than a much larger serving of its fresh counterpart. For mindful snacking, fresh fruit offers more volume and fiber, which helps you feel full longer. Dried fruits, however, can be useful for quick energy boosts, particularly for athletes.

Integrating 100-Calorie Fruit Servings into Your Day

Adding measured portions of fruit to your daily diet is simple and delicious. For breakfast, stir a cup of berries into your oatmeal or yogurt. For a mid-morning snack, enjoy a medium apple. In the afternoon, a small pear can curb your hunger. For a refreshing treat after dinner, enjoy a bowl of cherries. For an extra nutritious boost, blend a banana into a low-calorie smoothie. To keep things varied and exciting, try mixing and matching different fruit combinations while keeping track of your portion sizes. Remember to choose whole fruits over juices, which can contain higher concentrations of sugar and fewer beneficial nutrients.

Comparison of 100-Calorie Fruit Servings


Fruit	Approximate 100-Calorie Portion	Calorie Density	Fiber Content
Apple	1 medium (180g)	Medium	Good source
Banana	1 medium (126g)	Medium	Good source
Strawberries	2 cups, sliced (240g)	Low	High
Mango	1 cup, chunks (165g)	Medium	Good source
Dried Apricots	6 dried apricots	High	High
Grapes	30 grapes	Low	Low

Making the Best Choices for Your Health Goals

Whether your goal is weight management or simply a healthier lifestyle, incorporating appropriate fruit portions is a key strategy. Focusing on fruits with high water and fiber content, such as berries and melons, can help you feel full on fewer calories. Meanwhile, calorie-dense fruits like avocados and dried figs are excellent for those needing to gain weight or boost energy. Variety is also essential for obtaining a broad spectrum of vitamins and antioxidants. Making smart, conscious choices about the types and portions of fruit you consume is a delicious way to improve your nutrition. For more information on incorporating fruits into your diet, visit the American Heart Association's guide on eating more fruits and vegetables.

Conclusion: Portion Control is Power

Understanding which fruit has 100 calories is not just a trivia fact but a practical tool for nutritional management. By knowing the right portion sizes for a variety of fresh and whole fruits, you can effectively manage your caloric intake without sacrificing taste or nutrition. From the satisfying crunch of a medium apple to a generous bowl of strawberries, making wise choices about your fruit consumption helps support weight management goals while providing essential nutrients for overall health.

Frequently Asked Questions

A fresh fig contains about 37 calories, so roughly two and a half figs would be 100 calories. Dried figs, however, are much more calorie-dense, with around 275 kcal per 100g.

A medium banana (around 126g) typically has slightly over 100 calories, closer to 110. It is a good source of potassium and fiber.

Other options include one medium pear, two large figs, 1 ¼ cups of fresh blueberries, or 30 grapes.

While packed with healthy fats and nutrients, avocados are calorie-dense. A small avocado is over 200 calories, and a one-fifth serving of a medium avocado is roughly 50 calories. It is not considered a low-calorie fruit option but is excellent for those looking for healthy fats.

Fruits high in fiber, such as apples and pears, help you feel fuller for longer. This can reduce overall calorie consumption and support weight loss goals effectively.

For smaller fruits like berries, measuring in cups or by weight using a kitchen scale provides the most accurate portion size. For whole fruits like apples or pears, using the 'medium' size as a guide is generally sufficient for around 100 calories.

Some of the lowest-calorie fruits include watermelon, strawberries, and grapefruit. For instance, you can enjoy a much larger portion of these fruits for the same 100-calorie intake.