Fruit and Vegetable Portion Calorie Estimator

Fruit and vegetables are the easiest calories to eat well, but they aren't all equal. A cup of watermelon and a handful of dates are worlds apart. Add what you ate today in normal portions and see the calories, fiber, natural sugar and how many of your 5 a day you've hit.

Free34 fruits and veg5 a day counter
What did you eat?

Calories

0 kcal

0gFiber
0gNatural sugar
0of 5 a day
  • Total weight0
  • Fiber goal (30 g a day)0

Calories in common fruit and vegetable portions

Sorted from the most calories per portion to the least. Some "healthy snacks" are a lot more filling for your calorie budget than others.

PortionCaloriesFiberSugar

Approximate values from USDA FoodData Central. Fruit size varies a lot, especially mangoes and bananas.

What counts towards your 5 a day?

One portion is 80 g of fresh fruit or veg, or 30 g of dried fruit. Aim for at least five portions a day, and try to eat more vegetables than fruit. Each country words its advice a little differently:

  • United Kingdom: at least 5 portions of fruit and vegetables a day.
  • Australia: 2 serves of fruit and 5 serves of vegetables a day.
  • New Zealand: at least 3 servings of vegetables and 2 of fruit a day.
  • United States: about 1½ to 2 cups of fruit and 2 to 3 cups of vegetables a day.
  • Canada: fill half your plate with vegetables and fruit.
  • Potatoes don't count. They're a starchy food, like rice or bread, so this calculator leaves them out of your 5 a day.
  • Dried fruit counts, but in small amounts. It's easy to eat a lot: a few dates have as many calories as a chocolate bar.
  • Beans and lentils count, but only once a day, however much you eat.
  • Fruit juice counts once, up to 150 ml, because it has lost most of its fiber.

Fruit and vegetable calorie questions

Which fruit has the most calories?

Among everyday fruits, avocado and dried fruits like dates and raisins are the most calorie-dense. Four Medjool dates have about 265 calories, similar to a 50 g chocolate bar, though with far more fiber.

How many calories are in a banana?

A medium banana, about 118 g without the peel, has around 105 calories, 3 g of fiber and 14 g of natural sugar.

Is the sugar in fruit bad for you?

Not for most people. Whole fruit comes with fiber and water that slow how fast the sugar hits your blood. Juice and dried fruit are easier to overdo.

Which vegetables are lowest in calories?

Cucumber, spinach, lettuce, tomato, cauliflower and okra are all very low, often under 35 calories per 100 g, so you can fill your plate with them.

Can eating more fruit and veg help with weight loss?

Yes. They're filling for very few calories because of their water and fiber. Swapping a snack for an apple or a bowl of salad is an easy win.

Building a full day of meals? The calorie calculator sets your daily target.

Open the calorie calculator