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Nutrition information Listed by Calories

One of the most frustrating things on any diet is trying to determine how to make the best choices. Still some things are hard to find. It is amazing how two items that appear similar may have very different nutritional values. These pages may make that a bit easier.

What do you want to count. Each diet that you try proposes something else. Selecting the following foods will take you to a page that shows the carbohydrate, fat and protein counts of the foods in the database.

Nutritional information provided by the USDA Nutrient Database for Standard Reference

Fruits and Fruit Juices

All foods in the table are based on 100 grams of the food. That is about 3.6 oz.

 

Name of Food Calorie Protein Fats Carbohydrates
Bananas, dehydrated, or banana powder 346 3.89 1.81 88.28
Apples, dehydrated (low moisture), sulfured, uncooked 346 1.32 0.58 93.53
Prunes, dehydrated (low-moisture), uncooked 339 3.7 0.73 89.07
Peaches, dehydrated (low-moisture), sulfured, uncooked 325 4.89 1.03 83.18
Candied fruit 321 0.35 0.07 82.74
Apricots, dehydrated (low-moisture), sulfured, uncooked 320 4.9 0.62 82.89
Cranberries, dried, sweetened 308 0.07 1.37 82.36
Raisins, golden seedless 302 3.39 0.46 79.52
Raisins, seedless 299 3.07 0.46 79.18
Raisins, seeded 296 2.52 0.54 78.47
Jujube, dried 287 3.7 1.1 73.6
Longans, dried 286 4.9 0.4 74
Currants, zante, dried 283 4.08 0.27 74.08
Dates, deglet noor 282 2.45 0.39 75.03
Litchis, dried 277 3.8 1.2 70.7
Dates, medjool 277 1.81 0.15 74.97
Persimmons, japanese, dried 274 1.38 0.59 73.43
Pears, dried, sulfured, uncooked 262 1.87 0.63 69.7
Prune puree 257 2.1 0.2 65.1
Figs, dried, uncooked 249 3.3 0.93 63.87
Fruit, mixed, (prune and apricot and pear), dried 243 2.46 0.49 64.06
Apples, dried, sulfured, uncooked 243 0.93 0.32 65.89
Apricots, dried, sulfured, uncooked 241 3.39 0.51 62.64
Plums, dried (prunes), uncooked 240 2.18 0.38 63.88
Peaches, dried, sulfured, uncooked 239 3.61 0.76 61.33
Tamarinds, raw 239 2.8 0.6 62.5
Pineapple juice, frozen concentrate, unsweetened, undiluted 179 1.3 0.1 44.3
Grape juice, frozen concentrate, sweetened, undiluted, with added vitamin C 179 0.65 0.31 44.37
Cranberry-orange relish, canned 178 0.3 0.1 46.2
Avocados, raw, California 167 1.96 15.41 8.64
Apple juice, frozen concentrate, unsweetened, undiluted, without added ascorbic acid 166 0.51 0.37 41
Apple juice, frozen concentrate, unsweetened, undiluted, with added ascorbic acid 166 0.51 0.37 41
Maraschino cherries, canned, drained 165 0.22 0.21 41.97
Tangerine juice, frozen concentrate, sweetened, undiluted 161 1.5 0.39 38.85
Avocados, raw, all commercial varieties 160 2 14.66 8.53
Orange juice, frozen concentrate, unsweetened, undiluted 159 2.39 0.21 38.17
Cranberry sauce, canned, sweetened 151 0.2 0.15 38.9
Durian, raw or frozen 147 1.47 5.33 27.09
Grapefruit juice, white, frozen concentrate, unsweetened, undiluted 146 1.97 0.48 34.56
Olives, pickled, canned or bottled, green 145 1.03 15.32 3.84
Pears, dried, sulfured, stewed, with added sugar 140 0.86 0.29 37.14
Sapotes, (marmalade plum), raw 134 2.12 0.6 33.76
Peaches, dehydrated (low-moisture), sulfured, stewed 133 2.01 0.42 34.14
Persimmons, native, raw 127 0.8 0.4 33.5
Pears, dried, sulfured, stewed, without added sugar 127 0.91 0.31 33.81
Apricots, dehydrated (low-moisture), sulfured, stewed 126 1.93 0.24 32.62
Plums, dried (prunes), stewed, with added sugar 124 1.09 0.22 32.88
Plantains, raw 122 1.3 0.37 31.89
Avocados, raw, Florida 120 2.23 10.06 7.82
Plantains, cooked 116 0.79 0.18 31.15
Rhubarb, frozen, cooked, with sugar 116 0.39 0.05 31.2
Olives, ripe, canned (small-extra large) 115 0.84 10.68 6.26
Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids 114 0.71 0.09 29.23
Apricots, dried, sulfured, stewed, with added sugar 113 1.17 0.15 29.26
Prunes, dehydrated (low-moisture), stewed 113 1.23 0.24 29.7
Rowal, raw 111 2.3 2 23.9
Figs, dried, stewed 107 1.42 0.4 27.57
Figs, canned, extra heavy syrup pack, solids and liquids 107 0.38 0.1 27.86
Plums, dried (prunes), stewed, without added sugar 107 0.96 0.16 28.08
Prunes, canned, heavy syrup pack, solids and liquids 105 0.87 0.2 27.8
Raspberries, frozen, red, sweetened 103 0.7 0.16 26.16
Peaches, dried, sulfured, stewed, with added sugar 103 1.06 0.22 26.6
Breadfruit, raw 103 1.07 0.23 27.12
Cherries, sweet, canned, extra heavy syrup pack, solids and liquids 102 0.59 0.15 26.23
Custard-apple, (bullock's-heart), raw 101 1.7 0.6 25.2
Plums, canned, purple, extra heavy syrup pack, solids and liquids 101 0.36 0.1 26.31
Fruit, mixed, (peach and cherry-sweet and -sour and raspberry and grape and boysenberry), frozen, sweetened 98 1.42 0.18 24.23
Apricots, frozen, sweetened 98 0.7 0.1 25.1
Passion-fruit, (granadilla), purple, raw 97 2.2 0.7 23.38
Orange peel, raw 97 1.5 0.2 25
Pears, canned, extra heavy syrup pack, solids and liquids 97 0.19 0.13 25.25
Apricots, canned, extra heavy syrup pack, without skin, solids and liquids 96 0.55 0.04 24.85
Strawberries, frozen, sweetened, sliced 96 0.53 0.13 25.92
Peaches, canned, extra heavy syrup pack, solids and liquids 96 0.47 0.03 26.06
Sugar-apples, (sweetsop), raw 94 2.06 0.29 23.64
Peaches, frozen, sliced, sweetened 94 0.63 0.13 23.98
Jackfruit, raw 94 1.47 0.3 24.01
Blackberries, canned, heavy syrup, solids and liquids 92 1.31 0.14 23.1
Strawberries, canned, heavy syrup pack, solids and liquids 92 0.56 0.26 23.53
Jackfruit, canned, syrup pack 92 0.36 0.14 23.94
Cherries, sour, red, canned, heavy syrup pack, solids and liquids 91 0.73 0.1 23.27
Raspberries, canned, red, heavy syrup pack, solids and liquids 91 0.83 0.12 23.36
Cherries, sweet, frozen, sweetened 89 1.15 0.13 22.36
Bananas, raw 89 1.09 0.33 22.84
Plums, canned, heavy syrup, drained 89 0.44 0.14 23.12
Plums, canned, purple, heavy syrup pack, solids and liquids 89 0.36 0.1 23.24
Blueberries, canned, heavy syrup, solids and liquids 88 0.65 0.33 22.06
Boysenberries, canned, heavy syrup 88 0.99 0.12 22.31
Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids 88 0.33 0.06 22.77
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids 88 0.39 0.07 22.89
Figs, canned, heavy syrup pack, solids and liquids 88 0.38 0.1 22.9
Pineapple, frozen, chunks, sweetened 86 0.4 0.1 22.2
Fruit salad, (pineapple and papaya and banana and guava), tropical, canned, heavy syrup, solids and liquids 86 0.41 0.1 22.36
Apricots, dried, sulfured, stewed, without added sugar 85 1.2 0.18 22.15
Sapodilla, raw 83 0.44 1.1 19.96
Apples, dried, sulfured, stewed, with added sugar 83 0.2 0.07 20.73
Cherries, sweet, canned, heavy syrup, drained 83 0.73 0.21 21.07
Cherries, sweet, canned, heavy syrup pack, solids and liquids 83 0.6 0.15 21.27
Apricots, canned, heavy syrup, drained 83 0.64 0.11 21.31
Apricots, canned, heavy syrup pack, without skin, solids and liquids 83 0.51 0.09 21.45
Apricots, canned, heavy syrup pack, with skin, solids and liquids 83 0.53 0.08 21.47
Pineapple, canned, extra heavy syrup pack, solids and liquids 83 0.34 0.11 21.5
Rambutan, canned, syrup pack 82 0.65 0.21 20.87
Olives, ripe, canned (jumbo-super colossal) 81 0.97 6.87 5.61
Blueberries, frozen, sweetened 81 0.4 0.13 21.95
Jujube, raw 79 1.2 0.2 20.23
Pineapple, canned, heavy syrup pack, solids and liquids 78 0.35 0.11 20.2
Strawberries, frozen, sweetened, whole 78 0.52 0.14 21
Peaches, dried, sulfured, stewed, without added sugar 77 1.16 0.25 19.69
Peaches, canned, heavy syrup, drained 77 0.54 0.14 19.79
Applesauce, canned, sweetened, without salt 76 0.18 0.18 19.91
Applesauce, canned, sweetened, with salt 76 0.18 0.18 19.91
Crabapples, raw 76 0.4 0.3 19.95
Cherries, sour, red, canned, light syrup pack, solids and liquids 75 0.74 0.1 19.3
Peaches, spiced, canned, heavy syrup pack, solids and liquids 75 0.41 0.1 20.08
Cherimoya, raw 74 1.65 0.62 17.7
Pears, canned, heavy syrup, drained 74 0.24 0.18 19.08
Pears, canned, heavy syrup pack, solids and liquids 74 0.2 0.13 19.17
Figs, raw 74 0.75 0.3 19.18
Apples, dehydrated (low moisture), sulfured, stewed 74 0.28 0.12 19.91
Peaches, canned, heavy syrup pack, solids and liquids 74 0.45 0.1 19.94
Mangosteen, canned, syrup pack 73 0.41 0.58 17.91
Elderberries, raw 73 0.66 0.5 18.4
Gooseberries, canned, light syrup pack, solids and liquids 73 0.65 0.2 18.75
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids 73 0.39 0.07 18.91
Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, heavy syrup, solids and liquids 73 0.34 0.07 19.11
Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids 73 0.48 0.1 19.65
Fruit, mixed, (peach and pear and pineapple), canned, heavy syrup, solids and liquids 72 0.37 0.1 18.76
Kumquats, raw 71 1.88 0.86 15.9
Prune juice, canned 71 0.61 0.03 17.45
Persimmons, japanese, raw 70 0.58 0.19 18.59
Fruit cocktail, canned, heavy syrup, drained 70 0.47 0.1 18.8
Guavas, strawberry, raw 69 0.58 0.6 17.36
Abiyuch, raw 69 1.5 0.1 17.6
Figs, canned, light syrup pack, solids and liquids 69 0.39 0.1 17.95
Grapes, red or green (european type varieties, such as, Thompson seedless), raw 69 0.72 0.16 18.1
Pomegranates, raw 68 0.95 0.3 17.17
Apples, canned, sweetened, sliced, drained, unheated 67 0.18 0.49 16.7
Apples, canned, sweetened, sliced, drained, heated 67 0.18 0.43 16.84
Grapes, american type (slip skin), raw 67 0.63 0.35 17.15
Cherries, sweet, canned, light syrup pack, solids and liquids 67 0.61 0.15 17.29
Litchis, raw 66 0.83 0.44 16.53
Soursop, raw 66 1 0.3 16.84
Mangos, raw 65 0.51 0.27 17
Blackberries, frozen, unsweetened 64 1.18 0.43 15.67
Currants, european black, raw 63 1.4 0.41 15.38
Oranges, raw, with peel 63 1.3 0.3 15.5
Cherries, sweet, raw 63 1.06 0.2 16.01
Plums, canned, purple, light syrup pack, solids and liquids 63 0.37 0.1 16.28
Apricots, canned, light syrup pack, with skin, solids and liquids 63 0.53 0.05 16.49
Carissa, (natal-plum), raw 62 0.5 1.3 13.63
Kiwi fruit, (chinese gooseberries), fresh, raw 61 1.14 0.52 14.66
Kiwifruit, (chinese gooseberries), held in storage, raw 61 0.99 0.44 14.88
Grape juice, canned or bottled, unsweetened, without added vitamin C 61 0.56 0.08 14.96
Tangerines, (mandarin oranges), canned, light syrup pack 61 0.45 0.1 16.19
Passion-fruit juice, yellow, raw 60 0.67 0.18 14.45
Longans, raw 60 1.31 0.1 15.14
Grapefruit, sections, canned, light syrup pack, solids and liquids 60 0.56 0.1 15.44
Java-plum, (jambolan), raw 60 0.72 0.23 15.56
Pineapple, canned, juice pack, drained 60 0.51 0.11 15.56
Pineapple, canned, juice pack, solids and liquids 60 0.42 0.08 15.7
Pear nectar, canned, without added ascorbic acid 60 0.11 0.01 15.76
Pear nectar, canned, with added ascorbic acid 60 0.11 0.01 15.76
Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids 58 0.34 0.07 15.14
Plums, canned, purple, juice pack, solids and liquids 58 0.51 0.02 15.15
Pears, raw 58 0.38 0.12 15.46
Blueberries, raw 57 0.74 0.33 14.49
Papaya nectar, canned 57 0.17 0.15 14.51
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids 57 0.4 0.07 14.93
Pears, canned, light syrup pack, solids and liquids 57 0.19 0.03 15.17
Quinces, raw 57 0.4 0.1 15.3
Apples, dried, sulfured, stewed, without added sugar 57 0.22 0.07 15.32
Pineapple juice, canned, unsweetened, without added ascorbic acid 56 0.32 0.08 13.78
Pineapple juice, canned, with added ascorbic acid, unsweetened 56 0.32 0.08 13.78
Currants, red and white, raw 56 1.4 0.2 13.8
Apricot nectar, canned, without added ascorbic acid 56 0.37 0.09 14.39
Apricot nectar, canned, with added ascorbic acid 56 0.37 0.09 14.39
Apples, raw, without skin, cooked, microwave 56 0.28 0.42 14.41
Loganberries, frozen 55 1.52 0.31 13.02
Cherries, sweet, canned, juice pack, solids and liquids 54 0.91 0.02 13.81
Peach nectar, canned, without added ascorbic acid 54 0.27 0.02 13.92
Peach nectar, canned, with added ascorbic acid 54 0.27 0.02 13.92
Peaches, canned, light syrup pack, solids and liquids 54 0.45 0.03 14.55
Groundcherries, (cape-gooseberries or poha), raw 53 1.9 0.7 11.2
Apples, raw, without skin, cooked, boiled 53 0.26 0.36 13.64
Figs, canned, water pack, solids and liquids 53 0.4 0.1 13.99
Raspberries, raw 52 1.2 0.65 11.94
Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water 52 0.4 0.03 12.77
Pineapple, canned, light syrup pack, solids and liquids 52 0.36 0.12 13.45
Apples, raw, with skin 52 0.26 0.17 13.81
Guavas, common, raw 51 0.82 0.6 11.88
Blueberries, frozen, unsweetened 51 0.42 0.64 12.17
Mammy-apple, (mamey), raw 51 0.5 0.5 12.5
Grape juice, frozen concentrate, sweetened, diluted with 3 volume water, with added vitamin C 51 0.19 0.09 12.75
Pineapple, raw, extra sweet variety 51 0.53 0.11 13.5
Passion-fruit juice, purple, raw 51 0.39 0.05 13.6
Tangerine juice, canned, sweetened 50 0.5 0.2 12
Cherries, sour, red, raw 50 1 0.3 12.18
Boysenberries, frozen, unsweetened 50 1.1 0.26 12.19
Pears, canned, juice pack, solids and liquids 50 0.34 0.07 12.94
Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids 50 0.51 0.03 13.05
Feijoa, raw 49 1.24 0.78 10.63
Roselle, raw 49 0.96 0.64 11.31
Oranges, raw, California, valencias 49 1.04 0.3 11.89
Apricots, canned, extra light syrup pack, with skin, solids and liquids 49 0.6 0.1 12.5
Oranges, raw, navels 49 0.91 0.15 12.54
Apricots, raw 48 1.4 0.39 11.12
Apples, frozen, unsweetened, unheated 48 0.28 0.32 12.31
Apricots, canned, juice pack, with skin, solids and liquids 48 0.63 0.04 12.34
Pineapple, raw, all varieties 48 0.54 0.12 12.63
Apples, raw, without skin 48 0.27 0.13 12.76
Apple juice, frozen concentrate, unsweetened, diluted with 3 volume water without added ascorbic acid 47 0.14 0.1 11.54
Apple juice, frozen concentrate, unsweetened, diluted with 3 volume water, with added ascorbic acid 47 0.14 0.1 11.54
Apple juice, canned or bottled, unsweetened, without added ascorbic acid 47 0.06 0.11 11.68
Apple juice, canned or bottled, unsweetened, with added ascorbic acid 47 0.06 0.11 11.68
Oranges, raw, all commercial varieties 47 0.94 0.12 11.75
Apples, frozen, unsweetened, heated 47 0.29 0.33 12
Loquats, raw 47 0.43 0.2 12.14
Pears, canned, extra light syrup pack, solids and liquids 47 0.3 0.1 12.2
Lemon peel, raw 47 1.5 0.3