Calories in One Fruit: Apple, Banana, Mango, Guava
How many calories are in one fruit?
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Join the NYUS waitlistOne piece as the USDA SR Legacy record prints it; only the guava and mango portions say "without refuse", and we do not know whether the other weights include peel or core, so they are the record's weights, not ours.
| Fruit (USDA record) | One piece, as printed | Energy / piece | Sugars / piece |
|---|---|---|---|
| Apple (USDA 171688) | 1 medium (3" dia), 182 g | 95 kcal | 18.9 g |
| Banana (USDA 173944) | 1 medium (7" to 7-7/8" long), 118 g | 105 kcal | 14.4 g |
| Orange (USDA 169097) | 1 fruit (2-5/8" dia), 131 g | 62 kcal | 12.2 g |
| Guava (USDA 173044) | 1 fruit, without refuse, 55 g | 37 kcal | 4.9 g |
| Papaya (USDA 169926) | 1 fruit, small, 157 g | 68 kcal | 12.3 g |
| Mango (USDA 169910) | 1 fruit without refuse, 336 g | 202 kcal | 45.9 g |
| Watermelon (USDA 167765) | 1 wedge (approx 1/16 of melon), 286 g | 86 kcal | 17.7 g |
| Pineapple (USDA 169124) | 1 slice (3-1/2" dia x 3/4" thick), 84 g | 42 kcal | 8.3 g |
Apple 95 kcal, banana 105 kcal, orange 62 kcal, guava 37 kcal, papaya 68 kcal, mango 202 kcal, watermelon 86 kcal, pineapple 42 kcal: piece weight times the record's kcal per 100 g, divided by 100; sugars are the record's total sugars the same way. By these pieces the lightest is guava at 37 kcal and the heaviest is mango at 202 kcal, because one mango is 336 g of edible flesh against 55 g for a guava; per 100 g the order is different (next table). The tables hold no time-of-day, belly-fat or weight-loss information, so this page makes no claim about eating a fruit at night or about any fruit and weight loss.
Per 100 g from both tables: they do not agree
IFCT 2017 (ICMR-NIN) and USDA SR Legacy are different tables of different samples of fruit, and the two kcal per 100 g differ most for guava. We show both and do not say which is right for your fruit.
| Fruit | USDA kcal per 100 g | IFCT 2017 kcal per 100 g (code) |
|---|---|---|
| Apple | 52 kcal (171688) | 62 (E001, big apple) |
| Banana | 89 kcal (173944) | 105 (E012, ripe robusta) |
| Orange | 47 kcal (169097) | 37 (E047, pulp) |
| Guava | 68 kcal (173044) | 32 white flesh (E028), 47 pink flesh (E029) |
| Papaya | 43 kcal (169926) | 24 (E049, ripe) |
| Mango | 60 kcal (169910) | 42 to 59 (E036 to E042, seven varieties) |
| Watermelon | 30 kcal (167765) | 17 (E066, pale green) |
| Pineapple | 50 kcal (169124) | 43 (E053) |
"How many calories are in an apple, a guava, a papaya?" has real numbers behind it. In the Indian Food Composition Tables 2017 (IFCT 2017) of the National Institute of Nutrition (ICMR-NIN), raw edible fruit ranges from about 17 kcal per 100 g for pale-green watermelon to about 105 kcal for ripe banana, and white-flesh guava has the most fibre of the twelve rows. Below are the per 100 g and per 150 g figures, what the ICMR-NIN guidelines say, and what the table does not cover. The kJ to kcal conversion and the portions are our arithmetic.
Short answer: by IFCT 2017, per 100 g of raw edible portion, a big apple is 62 kcal, white-flesh guava 32 kcal (with 8.59 g of dietary fibre), ripe papaya 24 kcal, orange pulp 37 kcal, pomegranate (maroon seeds) 55 kcal and ripe robusta banana 105 kcal; 150 g of edible apple is about 94 kcal and 150 g of ripe papaya about 36 kcal.
Per 100 g: the IFCT 2017 figures
IFCT 2017, Table 1 (Proximate Principles and Dietary Fibre), group E (fruits), raw edible portion per 100 g (flesh without peel, seeds or core), average of the regions sampled. IFCT prints energy in kilojoules (kJ); we converted with 1 kcal = 4.184 kJ. Juices, shakes and cut-fruit chaat are not in the table.
| Raw, per 100 g | Energy | Carb | Fibre | Protein | Code |
|---|---|---|---|---|---|
| Apple, big | 62 kcal (261 kJ) | 13.11 g | 2.59 g | 0.29 g | E001 |
| Apple, green | 51 kcal (214 kJ) | 10.65 g | 2.54 g | 0.46 g | E002 |
| Guava, white flesh | 32 kcal (135 kJ) | 5.13 g | 8.59 g | 1.44 g | E028 |
| Guava, pink flesh | 47 kcal (195 kJ) | 9.14 g | 7.39 g | 1.19 g | E029 |
| Papaya, ripe | 24 kcal (100 kJ) | 4.61 g | 2.83 g | 0.42 g | E049 |
| Orange, pulp | 37 kcal (156 kJ) | 7.92 g | 1.29 g | 0.70 g | E047 |
| Pomegranate, maroon seeds | 55 kcal (229 kJ) | 11.58 g | 2.83 g | 1.33 g | E055 |
| Pineapple | 43 kcal (180 kJ) | 9.42 g | 3.46 g | 0.52 g | E053 |
| Watermelon, pale green | 17 kcal (70 kJ) | 3.02 g | 0.78 g | 0.59 g | E066 |
| Watermelon, dark green (sugar baby) | 20 kcal (85 kJ) | 3.86 g | 0.70 g | 0.60 g | E065 |
| Musk melon, orange flesh | 23 kcal (97 kJ) | 4.24 g | 1.51 g | 0.42 g | E045 |
| Banana, ripe, robusta | 105 kcal (440 kJ) | 23.63 g | 1.94 g | 1.23 g | E012 |
The lightest are watermelon (17 and 20 kcal per 100 g for the two varieties), musk melon (23) and ripe papaya (24); the heaviest is the ripe banana at 105 kcal, more than six times pale-green watermelon. White-flesh guava stands out on fibre: 8.59 g per 100 g against 2.59 g for the big apple and 1.29 g for orange pulp, with 32 kcal. Protein is under 1.5 g per 100 g in every row. For the lowest-calorie foods across fruit, vegetables and more, see the low-calorie Indian foods list. For bananas by count and size, in Hindi, see केले में कितनी कैलोरी.
A realistic portion: 150 g
Taking 150 g of edible fruit as one portion (our assumption: weigh your own apple or guava without the peel and seeds), the arithmetic is IFCT x 150 / 100:
| 150 g, edible part | Energy | Carb | Fibre |
|---|---|---|---|
| Apple, big | ~94 kcal | 19.7 g | 3.9 g |
| Guava, white flesh | ~48 kcal | 7.7 g | 12.9 g |
| Papaya, ripe | ~36 kcal | 6.9 g | 4.2 g |
| Orange, pulp | ~56 kcal | 11.9 g | 1.9 g |
| Pomegranate, maroon seeds | ~82 kcal | 17.4 g | 4.2 g |
| Pineapple | ~65 kcal | 14.1 g | 5.2 g |
| Watermelon, pale green | ~25 kcal | 4.5 g | 1.2 g |
| Musk melon, orange flesh | ~35 kcal | 6.4 g | 2.3 g |
| Banana, ripe, robusta | ~158 kcal | 35.4 g | 2.9 g |
For scale, one roti made from 30 g of atta is about 96 kcal (IFCT 2017, code A019; see the roti-size guide). A 150 g portion of banana is about 158 kcal, more than a roti; the same weight of papaya is about 36 kcal.
Mango: calories by variety
Mango was missing from the twelve rows above. IFCT 2017 Table 1 has seven ripe mango rows (E036 to E042, PDF pages 50 and 51), per 100 g edible portion. Taking 150 g of edible mango as one portion (our assumption, as for the other fruits) is IFCT kcal times 150 divided by 100.
| Ripe mango (IFCT 2017 row) | kcal per 100 g | kcal for 150 g | Fibre per 100 g | Carb per 100 g |
|---|---|---|---|---|
| Mango, ripe, banganapalli (E036) | 42 kcal (175 kJ) | 62.7 kcal | 1.9 g | 8.2 g |
| Mango, ripe, gulabkhas (E037) | 50 kcal (209 kJ) | 74.9 kcal | 1.7 g | 10.3 g |
| Mango, ripe, himsagar (E038) | 45 kcal (187 kJ) | 67.0 kcal | 1.6 g | 9.0 g |
| Mango, ripe, kesar (E039) | 55 kcal (231 kJ) | 82.8 kcal | 2.0 g | 11.4 g |
| Mango, ripe, neelam (E040) | 43 kcal (178 kJ) | 63.8 kcal | 1.8 g | 8.2 g |
| Mango, ripe, paheri (E041) | 45 kcal (188 kJ) | 67.4 kcal | 2.0 g | 8.7 g |
| Mango, ripe, totapari (E042) | 59 kcal (248 kJ) | 88.9 kcal | 1.7 g | 12.8 g |
The varieties run from 42 to 59 kcal per 100 g, so 150 g of edible mango is about 63 to 89 kcal depending on the variety; USDA's record for raw mango (169910) has 60 kcal per 100 g and 13.7 g total sugars. One whole mango of 336 g edible flesh is 202 kcal and 45.9 g sugars by that record. Mango shake, aamras and juice are not in these tables; see our aamras, lassi and shake guide and mango varieties guide.
What the ICMR-NIN guidelines say
The ICMR-NIN Dietary Guidelines for Indians 2024 (DGI 2024) describe most fruits as under 60 kcal per 100 g, and bananas as starchy fruits that provide energy in good amount (PDF page 64). In the IFCT rows above, 10 of the 12 are under 60 kcal per 100 g; the big apple (62) and the banana (105) are not. The guidelines ask for at least 100 g of fresh fruit every day (PDF page 66; the 2,000 kcal food pyramid has 100 g of fruit, about 56 kcal, PDF pages 20 and 24) and, in the plate tables, say to prefer fresh fruits and avoid juices (PDF page 24). That is a guideline for a whole diet, not a target for you: your own calories come from your goal (see how many calories to lose weight). For the sugars in many of the same fruits from Table 6 of the same book, see sugar in fruits. For the potassium in banana and other fruit, vegetables, pulses and nuts from the same book, see potassium-rich foods in India.
Related reading: Calories in Coconut: Fresh Kernel, Copra and Grated and Calories in 1 Date, Raisin, Apricot, Fig and Amla.
What these numbers do not cover
- Juices, shakes, smoothies and dried fruit (apple juice, papaya shake, mango shake). We give no figure for them: read the pack label and note what is added.
- Weight with peel, seeds or core. The rows are edible portion only. A whole apple weighs more than its edible flesh.
- Sugar and blood sugar. We make no claim about either for any fruit here.
- Other fruits and juice. Separate guides cover orange, tangerine, lemon and lime, pear, plum, peach and apricot, sugar in 28 fruits and a glass of fruit juice.
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Frequently asked questions
How many calories are in an apple?
IFCT 2017 gives raw big apple (code E001) 261 kJ per 100 g of edible flesh, about 62 kcal, and green apple (E002) 214 kJ, about 51 kcal. Taking 150 g of edible flesh, the big apple is about 94 kcal. We give no figure for apple juice.
How many calories are in guava?
Raw white-flesh guava (code E028) is 135 kJ per 100 g, about 32 kcal, with 8.59 g fibre; pink-flesh guava (E029) is 195 kJ, about 47 kcal, with 7.39 g fibre (IFCT 2017).
How many calories are in papaya?
Ripe papaya (code E049) is 100 kJ per 100 g, about 24 kcal (IFCT 2017); watermelon is lower still, 17 to 20 kcal. Papaya shake or juice is not in the table.
Which fruit has the most fibre per 100 g?
Among these rows white-flesh guava, at 8.59 g per 100 g, then pink guava (7.39 g). The big apple has 2.59 g and the ripe banana 1.94 g (IFCT 2017).
How much fruit does ICMR-NIN suggest a day?
DGI 2024 recommends at least 100 g of fresh fruit every day, and its plate tables say to prefer fresh fruits and avoid juices. It is a diet-wide guideline, not personal advice; ask a doctor or dietitian if you have a medical condition.
How many calories are in one apple, banana, orange or guava?
By USDA SR Legacy, one medium apple (182 g, record 171688) is 95 kcal, one medium banana (118 g, 173944) 105 kcal, one orange (131 g, 169097) 62 kcal and one guava (55 g without refuse, 173044) 37 kcal. IFCT 2017 prints per 100 g only, so we use the USDA piece weights for these.
How many calories are in a mango?
One whole raw mango of 336 g edible flesh is 202 kcal by USDA SR Legacy 169910 (60 kcal per 100 g). IFCT 2017 gives 42 to 59 kcal per 100 g across seven ripe varieties (E036 to E042), so 150 g is about 63 to 89 kcal.
Which fruit has the most sugar per piece?
Of the eight pieces here, mango, at 45.9 g total sugars for 336 g (USDA 169910), then apple (18.9 g), watermelon wedge (17.7 g) and banana (14.4 g). Piece size drives most of it: per 100 g mango has 13.7 g and banana 12.2 g. We make no claim about what sugar from fruit does for any person.
Why do IFCT and USDA give different calories for guava?
IFCT 2017 gives white-flesh guava 32 kcal (E028) and pink-flesh 47 kcal (E029) per 100 g; USDA SR Legacy common guava (173044) gives 68 kcal. They are different tables of different samples, and we do not say which is right for your fruit.
Can I eat mango or other fruit at night, and is it good for belly fat?
These tables give calories, sugars and fibre per 100 g or per piece and say nothing about the time of day, belly fat or weight loss, so we make no claim either way. For a number to log, one whole mango is 202 kcal and 150 g of edible mango is about 63 to 89 kcal (sources above).
Sources (checked 21 October 2026; USDA and mango rows added 5 November 2026)
- USDA FoodData Central, SR Legacy (dataset FoodData_Central_sr_legacy_food_csv_2018-04, stored values and the portions the dataset prints, read 5 Nov 2026): Apple 171688 (52 kcal and 10.39 g total sugars per 100 g; 1 medium (3" dia) (182 g)); Banana 173944 (89 kcal and 12.23 g total sugars per 100 g; 1 medium (7" to 7-7/8" long) (118 g)); Orange 169097 (47 kcal and 9.35 g total sugars per 100 g; 1 fruit (2-5/8" dia) (131 g)); Guava 173044 (68 kcal and 8.92 g total sugars per 100 g; 1 fruit, without refuse (55 g)); Papaya 169926 (43 kcal and 7.82 g total sugars per 100 g; 1 fruit, small (157 g)); Mango 169910 (60 kcal and 13.66 g total sugars per 100 g; 1 fruit without refuse (336 g)); Watermelon 167765 (30 kcal and 6.2 g total sugars per 100 g; 1 wedge (approx 1/16 of melon) (286 g)); Pineapple 169124 (50 kcal and 9.85 g total sugars per 100 g; 1 slice (3-1/2" dia x 3/4" thick) (84 g)). Per piece = kcal or sugars per 100 g times the printed grams divided by 100, rounded; the rounding and sums are NYUS arithmetic.
- IFCT 2017 Table 1, rows added 5 Nov 2026 and re-read from the PDF text (scripts/guides/data/extract-fruits-ifct.py): mango E036 to E042 (PDF pages 50-51).
- Longvah T., Ananthan R., Bhaskarachary K., Venkaiah K., Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), Hyderabad, Table 1 "Proximate Principles and Dietary Fibre" (energy kJ, carbohydrate, dietary fibre, protein; codes E001, E002 apple, E012 banana, PDF page 49; E028, E029 guava, PDF page 50; E047 orange, E049 papaya, E053 pineapple, E055 pomegranate, E045 musk melon, PDF page 51; E065, E066 watermelon, PDF page 52; A019 wheat flour, PDF page 42): IFCT 2017 (PDF, nin.res.in)
- ICMR-NIN, Dietary Guidelines for Indians 2024 (food pyramid for 2,000 kcal with 100 g of fruit: PDF page 20; plate tables, fruits 100 g about 56 kcal and prefer fresh fruits, avoid juices: PDF page 24; fruits under 60 kcal per 100 g and banana as a starchy fruit: PDF page 64; at least 100 g of fresh fruit daily: PDF page 66): full guidelines (PDF, nin.res.in)
- kJ to kcal (1 kcal = 4.184 kJ), the 150 g edible portion (our assumption), the roti comparison and every per-portion figure: NYUS arithmetic on the IFCT 2017 rows.