The Calories in One Cup of Mixed Fruit

If you want to eat a cup of fruit, calories shouldn't be a reason for concern. Fruits are naturally sweet and can satisfy your cravings without adding inches to your waistline as long as you enjoy them in moderation.

Fruits are promoted as healthy by organizations worldwide. According to July 2012 study published inAdvances in Nutrition, they contain high doses of fiber, vitamins and minerals. Fruits also contain phytochemicals, such as antioxidants,phytoestrogensandanti-inflammatory compounds. If you use a fruit salad calorie calculator, add together the calories of each fruit per serving size. For example:

• Onemedium strawberrycontains 3.8 calories, 0.5 grams of sugar and 2 grams of fiber.
• Onekiwicontains 42.1 calories, 6.2 grams of sugar and 2 grams of fiber.
• Onemedium bananacontains 105 calories, 14.4 grams of sugar and 3 grams of fiber.
• Onemangocontains 202 calories, 45.9 grams of sugar and 5.3 grams of fiber.

The2015-2020 Dietary Guidelines for Americansemphasize that the recommended amount of fruit for a 2,000 calorie diet is 2 cups per day. One cup of 100 percent fruit juice also counts as 1 cup of fruit.

Althoughfruit juicecan be part of a healthy eating pattern, it's lower in dietary fiber than whole fruits. When consumed in excess, it may add extra calories to your diet. Additionally, fruit juice is not the best choice for certain populations, such as children, given the amount of sugar in it.

When selecting canned fruit, choose brands with little or no added sugar. One-half cup of dried fruit counts as a 1-cup equivalent of fruit. Like juice, canned fruits may add unnecessary calories to your diet when consumed in large amounts.

Read more:Top 10 Healthiest Fruits and Vegetables

An October 2016 study published inNutrientshas found that increasing fruit intake may positively influence body weight. Additionally, fruits can help you maintain ahealthy lifestyleby satisfying your sweet tooth and reducing your intake of processed sugars and fats.

Still, you must be careful about how much fruit you eat as it containssimple sugarslike glucose, fructose and sucrose. Simple sugars are known to cause weight gain, obesity and obesity-related diseases when consumed in excess. Like most things, fruits should be enjoyed in moderation.

Read more:How Weight Loss Really Works — and How to Get Started

Be aware that food additives, such as heavy cream, sugar, chocolate toppings and other "extras" that you put on or mix with fruits, will increase the calorie count. According to a September 2018 study published inNutrients,the habit of adding sugars to foods commonly perceived as healthy, such as fruit, influences adherence to healthy dietary guidelines. Additionally, it may increase the risk of obesity.

There are many ways to incorporate fruit into your diet besides eating it whole or as a mixed cup, notes theAmerican Heart Association. Try these tricks to boost your fruit intake:

• Add bananas, raisins or berries to cereals.
  
• Drink a small glass of juice (about 6 ounces). Choose 100 percent fruit juice with no excess sodium or sugar.
• Mix some of your favorite fruits with almond milk for a healthy snack.
• Freeze fruits, such as grapes or bananas, and enjoy them as a snack on a hot day.
• Incorporate fruits into your salads, like cool watermelon chunks and feta salad.
• 果汁的水果在家里获得自己的利益without the added sugar.