Calories in a Cup of Papaya, Mango and Cut Fruit

By NYUS Inc. · Published 28 October 2026

A bowl of cut fruit is rarely weighed, and the number depends on the fruit and on how it is cut. This guide gives ten raw fruit records from the SR Legacy table of USDA FoodData Central (watermelon, cantaloupe, papaya, pineapple, mango, pomegranate, banana, apple, grapes and guava), with the cup weights printed on their record pages. IFCT 2017, the Indian Food Composition Tables from ICMR-NIN, has per 100 g rows for most of these fruits but no cup weights, so nine of its rows are shown only as a comparison. IFCT prints energy in kilojoules, so the kcal for those rows are our conversion. Per fruit weights are in our per fruit guide, and fruit in a glass in our juice guide.

The short answer

By the SR Legacy records, 1 cup of diced watermelon (152 g) is 45.6 kcal, 1 cup of 1" papaya pieces (145 g) 62.4 kcal, 1 cup of pineapple chunks (165 g) 82.5 kcal, 1 cup of mango pieces (165 g) 99.0 kcal and 1 cup of sliced banana (150 g) 133.5 kcal. Our reading: per 100 g the records run from 30 kcal (watermelon) to 89 kcal (banana), so the fruit matters more than the cup: a cup of diced watermelon (152 g) and a cup of sliced banana (150 g) weigh almost the same and differ by 87.9 kcal.

SR Legacy: per 100 g

Every figure below is as printed on the record page. The record names are the dataset's own.

SR Legacy: per printed cup

Each figure is our arithmetic on exact weights: kcal per 100 g times the grams, divided by 100, with the exact product in the sums line and the result shown to 0.1 with half rounding up. Every weight below is printed on the SR Legacy record page; none is ours. Only cup and half-cup portions are listed; the records also print wedges, slices and whole fruits.

The sums: 167765 30 × 152 / 100 = 45.6, so 45.6 kcal; 167765 30 × 154 / 100 = 46.2, so 46.2 kcal; 169092 34 × 160 / 100 = 54.4, so 54.4 kcal; 169092 34 × 156 / 100 = 53.04, so 53.0 kcal; 169092 34 × 177 / 100 = 60.18, so 60.2 kcal; 169926 43 × 145 / 100 = 62.35, so 62.4 kcal; 169926 43 × 230 / 100 = 98.9, so 98.9 kcal; 169124 50 × 165 / 100 = 82.5, so 82.5 kcal; 169910 60 × 165 / 100 = 99, so 99.0 kcal; 169134 83 × 87 / 100 = 72.21, so 72.2 kcal; 173944 89 × 150 / 100 = 133.5, so 133.5 kcal; 173944 89 × 225 / 100 = 200.25, so 200.3 kcal; 171688 52 × 109 / 100 = 56.68, so 56.7 kcal; 171688 52 × 125 / 100 = 65, so 65.0 kcal; 174683 69 × 151 / 100 = 104.19, so 104.2 kcal; 173044 68 × 165 / 100 = 112.2, so 112.2 kcal. Protein, fat and carbohydrate are the same arithmetic on the per 100 g figures, rounded to 0.1 g with half rounding up.

Our examples: a 150 g and a 200 g bowl

A bowl or katori is not a unit on any of these records, and bowls differ in size. The two weights below are our own examples, not dataset values and not measurements: weigh your bowl and scale from the per 100 g column.

The sums: 167765 at 150 g: 30 × 150 / 100 = 45, so 45.0 kcal; 167765 at 200 g: 30 × 200 / 100 = 60, so 60.0 kcal; 169092 at 150 g: 34 × 150 / 100 = 51, so 51.0 kcal; 169092 at 200 g: 34 × 200 / 100 = 68, so 68.0 kcal; 169926 at 150 g: 43 × 150 / 100 = 64.5, so 64.5 kcal; 169926 at 200 g: 43 × 200 / 100 = 86, so 86.0 kcal; 169124 at 150 g: 50 × 150 / 100 = 75, so 75.0 kcal; 169124 at 200 g: 50 × 200 / 100 = 100, so 100.0 kcal; 169910 at 150 g: 60 × 150 / 100 = 90, so 90.0 kcal; 169910 at 200 g: 60 × 200 / 100 = 120, so 120.0 kcal; 169134 at 150 g: 83 × 150 / 100 = 124.5, so 124.5 kcal; 169134 at 200 g: 83 × 200 / 100 = 166, so 166.0 kcal; 173944 at 150 g: 89 × 150 / 100 = 133.5, so 133.5 kcal; 173944 at 200 g: 89 × 200 / 100 = 178, so 178.0 kcal; 171688 at 150 g: 52 × 150 / 100 = 78, so 78.0 kcal; 171688 at 200 g: 52 × 200 / 100 = 104, so 104.0 kcal; 174683 at 150 g: 69 × 150 / 100 = 103.5, so 103.5 kcal; 174683 at 200 g: 69 × 200 / 100 = 138, so 138.0 kcal; 173044 at 150 g: 68 × 150 / 100 = 102, so 102.0 kcal; 173044 at 200 g: 68 × 200 / 100 = 136, so 136.0 kcal.

IFCT 2017: raw fruit rows, for comparison

IFCT 2017, Table 1 (Proximate Principles), per 100 g. IFCT 2017 says all its data except poultry and egg pertains to raw food (PDF p. 27). IFCT prints energy in kilojoules; kcal is our conversion at 1 kcal = 4.184 kJ, shown to 0.1 kcal with half rounding up. IFCT has no cup weights, and we do not combine these rows with the SR Legacy records. Mango is not listed: IFCT has many mango rows by variety, covered in our mango varieties guide.

The conversions: E065 85 / 4.184 = 20.3154875717017208413001912, so 20.3 kcal; E045 97 / 4.184 = 23.18355640535372848948374761, so 23.2 kcal; E049 100 / 4.184 = 23.90057361376673040152963671, so 23.9 kcal; E053 180 / 4.184 = 43.02103250478011472275334608, so 43.0 kcal; E055 229 / 4.184 = 54.73231357552581261950286807, so 54.7 kcal; E012 440 / 4.184 = 105.1625239005736137667304015, so 105.2 kcal; E001 261 / 4.184 = 62.38049713193116634799235182, so 62.4 kcal; E023 235 / 4.184 = 56.16634799235181644359464627, so 56.2 kcal; E028 135 / 4.184 = 32.26577437858508604206500956, so 32.3 kcal.

What stands out in the numbers

• Energy per 100 g, SR Legacy: 173944 (banana) 89 kcal, 169134 (pomegranate) 83, 174683 (grapes) 69, 173044 (guava) 68, 169910 (mango) 60, 171688 (apple) 52, 169124 (pineapple) 50, 169926 (papaya) 43, 169092 (cantaloupe) 34 and 167765 (watermelon) 30.
• Two datasets differ: SR Legacy 169926 prints 43 kcal per 100 g for papaya and IFCT E049 23.9 kcal by our conversion; for watermelon 30 kcal against IFCT E065 20.3 kcal. We do not pick one.
• The cup differs by cut: SR Legacy 169092 prints 1 cup of cantaloupe as 156 g diced, 160 g in cubes and 177 g as balls, 53.0, 54.4 and 60.2 kcal.
• Mashed is not sliced: SR Legacy 173944 prints 150 g for 1 cup sliced banana, 133.5 kcal, and 225 g for 1 cup mashed, 200.3 kcal.

Why these are reference rows, not your fruit seller's bowl

• Names are the records'. The ten records are raw fruit as named in the table; we do not say that a fruit-seller's bowl, a chaat plate, a packed fruit cup or a variety sold in India matches any record.
• No bowl in the data. The 150 g and 200 g bowls are our examples; the printed weights are the cups and the half cup in the third table.
• The records' own notes. The record pages mark the energy and carbohydrate of all ten records "Calculated" and the protein and fat of all ten "Analytical".
• Peel, seed and rind are not in the cup. The cup weights are for the cut edible fruit as the records describe it; a whole fruit weighs more.
• For a packaged product, the pack wins. This page uses no pack labels.

How to log it so the numbers hold

• Log by weight. 200 g of papaya (our example weight, not a dataset value) on SR Legacy 169926 is 43 × 200 / 100 = 86, so 86.0 kcal.
• Cut the way the record says. If you use the cantaloupe cup, pick diced, cubes or balls to match the record you logged against.
• Add-ins are separate. Chaat masala, sugar, honey or curd are not in these records; sugar and honey are in our spoon guide and curd in our curd guide.
• Do not mix datasets inside one day. If you log a fruit from SR Legacy, keep to that record for the same fruit.

Where NYUS fits (our app)

We make NYUS, so read this as ours. NYUS is an AI fitness and nutrition coach in early access on Android, with no ads and no data selling. You log foods yourself by searching 8,900+ Indian and global foods or by barcode, and a weekly check-in adjusts your calories, macros and step goal once enough is logged. Barcode coverage of Indian packaged foods is not complete, so search by name when a scan finds nothing.

What this page leaves out

• A calorie, sugar or fibre target, and any claim about what fruit does to your weight, blood sugar or health: we have not looked up one for any person, so we give none. If you have a medical condition, ask your doctor or dietitian.
• Any named brand, pack label or FSSAI figure: not used, so the page does not mix label numbers with the records above.
• Fruit juice, shakes, fruit salad with dressing, canned fruit and dried fruit: none is among the records used here, so no number. Juice is in our juice guide and dried fruit in our dried fruit guide.
• Sugars, fibre and other nutrients beyond energy, protein, fat and carbohydrate: not covered here; see our sugar in fruits guide.

Sources

• USDA FoodData Central, SR Legacy 167765 (Watermelon, raw): Energy 30 kcal (127 kJ), protein 0.61 g, total fat 0.15 g, carbohydrate 7.55 g per 100 g; cup portions used: 1 cup, diced 152 g, 1 cup, balls 154 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 169092 (Melons, cantaloupe, raw): Energy 34 kcal (141 kJ), protein 0.84 g, total fat 0.19 g, carbohydrate 8.16 g per 100 g; cup portions used: 1 cup, cubes 160 g, 1 cup, diced 156 g, 1 cup, balls 177 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 169926 (Papayas, raw): Energy 43 kcal (179 kJ), protein 0.47 g, total fat 0.26 g, carbohydrate 10.8 g per 100 g; cup portions used: 1 cup 1" pieces 145 g, 1 cup, mashed 230 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 169124 (Pineapple, raw, all varieties): Energy 50 kcal (209 kJ), protein 0.54 g, total fat 0.12 g, carbohydrate 13.1 g per 100 g; cup portions used: 1 cup, chunks 165 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 169910 (Mangos, raw): Energy 60 kcal (250 kJ), protein 0.82 g, total fat 0.38 g, carbohydrate 15 g per 100 g; cup portions used: 1 cup pieces 165 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 169134 (Pomegranates, raw): Energy 83 kcal (346 kJ), protein 1.67 g, total fat 1.17 g, carbohydrate 18.7 g per 100 g; cup portions used: 0.5 cup arils (seed/juice sacs) 87 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 173944 (Bananas, raw): Energy 89 kcal (371 kJ), protein 1.09 g, total fat 0.33 g, carbohydrate 22.8 g per 100 g; cup portions used: 1 cup, sliced 150 g, 1 cup, mashed 225 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 171688 (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)): Energy 52 kcal (218 kJ), protein 0.26 g, total fat 0.17 g, carbohydrate 13.8 g per 100 g; cup portions used: 1 cup slices 109 g, 1 cup, quartered or chopped 125 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 174683 (Grapes, red or green (European type, such as Thompson seedless), raw): Energy 69 kcal (288 kJ), protein 0.72 g, total fat 0.16 g, carbohydrate 18.1 g per 100 g; cup portions used: 1 cup 151 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 173044 (Guavas, common, raw): Energy 68 kcal (285 kJ), protein 2.55 g, total fat 0.95 g, carbohydrate 14.3 g per 100 g; cup portions used: 1 cup 165 g (read 28 Oct 2026).
• ICMR-NIN, Indian Food Composition Tables 2017 (IFCT 2017), Table 1 (Proximate Principles and Dietary Fibre): E001 Apple, big and E012 Banana, ripe, robusta (PDF p. 49), E023 Grapes, seeded, round, green and E028 Guava, white flesh (PDF p. 50), E045 Musk melon, orange flesh, E049 Papaya, ripe, E053 Pineapple and E055 Pomegranate, maroon seeds (PDF p. 51), E065 Water melon, dark green (sugar baby) (PDF p. 52), read 28 Oct 2026; the raw-food statement is on PDF p. 27.
• nyus.in, the NYUS landing page, read on 28 Oct 2026 for the app statements in the NYUS section and the CTA.

The kJ to kcal conversions, the per portion and per example figures, the sums, the rounding, the example weights, the comparisons and every sentence starting "Our reading" are NYUS's own arithmetic or opinion, not from IFCT or USDA. The IFCT values and the SR Legacy portion weights are as printed in those datasets. The names in the first column are the datasets' own row and record names.

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