Calories in Apple, Guava, Papaya, Orange and Banana: Per 100 g and Per Portion (IFCT 2017)
"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.
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 | Carbohydrate | Dietary fibre | Protein | IFCT 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.
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 | Carbohydrate | Dietary 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.
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).
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.
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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.
Sources (checked 21 October 2026)
- 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.