What 100 Calories of Fruit Looks Like

Cube Sized Melons And Honeydew

Got a sweet tooth? Don’t automatically look to brownies, cake, cookies or ice cream to cure your cravings. These sweet treats are loaded with added sugar and high-calorie fats, and while they’re fine to eat every so often, they shouldn’t be indulged in daily.

Packed with vitamins, minerals, fiber and water, a small serving serving of fruit will most often give you that sweet fix you’re looking for, and for way fewer calories.

What a 100 Calorie Fruit Serving Saves You

How much will you cut by choosing fruit, you’re wondering? Swapping in a 100-calorie serving of fruit in place of a cup of ice cream could spare you 186 calories and 34 grams of added sugar. Replace fruit for a large chocolate chip cookie and you could save 220 calories and 28 grams of added sugar. Still not convinced? Trading in your bakery-bought brownie can spare you a whopping 350 calories and 42 grams of added sugar!

What 100 Calories of Fruit Looks Like

To help you make the switch, here are 20 ideas for 100-calorie fruit servings to prep and portion in advance (or, in some cases, simply keep in a fruit bowl on the counter) for the next time your sweet tooth kicks in.

  1. 1 medium apple
  2. 1 ¼ cup blueberries
  3. 2 medium kiwi
  4. 1 medium pear
  5. 30 grapes
  6. 1 large (3 ¼-inch) orange
  7. 1 medium banana
  8. 2 cups sliced strawberries
  9. 2 ¼ cups diced watermelon
  10. 2 cups diced cantaloupe
  11. 1 ½ cups raspberries
  12. 1 ¼ cup blackberries
  13. 1 extra large (3 ¼-inch) peach
  14. 2 (2 ½-inch) plums
  15. 6 fresh or dried apricots
  16. 1 ¼ cups pineapple chunks
  17. 1 cup sweet cherries without pits
  18. 1 cup fresh mango chunks or 3 slices dried
  19. ¾ cup pomegranate arils
  20. 2 large (2 ½-inch) figs


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