Fruit Salad

Q: How many calories in cup of fruit salad?

About 125 calories, with roughly 1.3g of protein. cup weighs about 249g. Use the slider above for any other portion.

Grab-and-go fuel that has not been engineered into a snack.

cal per 100 g

Portion explorer

How much are you eating?

Drag the slider or type grams. Everything below updates live.

= 8.8 oz

Calories

125

Protein

1.3g

Carbs

32.5g

Fat

0.1g

Protein 4% Carbs 96% Fat 0%

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Fruit Salad is 0g of sugar, wrapped in 1g of fiber per 100g. That's what makes it not soda.

The fiber slows absorption; the sugar is not "free sugar" the way added sugar is. Whole fruit and juice are different foods nutritionally, even at the same sugar number.

Reverse calculator

Work backwards from your target.

To hit grams of protein, eat:

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For calories, eat:

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 50 cal. Adjust down for lighter, up for heavier.

Walking

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

The chef's caveat

Ripeness matters

A greener fruit salad has more starch and less sugar; a spotty one is the reverse. Total calories barely move, but if you are tracking blood sugar or fiber-vs-sugar ratio, ripeness is a real variable — not a rounding error.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Fiber1 g4%

Saturated fat0.004 g0%

Cholesterol0 mg0%

Sodium5 mg0%

Potassium116 mg2%

Calcium11 mg1%

Iron0.25 mg1%

Magnesium8 mg2%

Zinc0.14 mg1%

Vitamin C3.3 mg4%

Vitamin A30 mcg3%

Vitamin D0 mcg0%

Vitamin B60.027 mg2%

Vitamin B120 mcg0%

Folate3 mcg1%

Niacin0.356 mg2%

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

Orange

Almost identical calories.

Cal47 Protein0.9 g Fat0.1 g

Lemon Peel

Almost identical calories.

Cal47 Protein1.5 g Fat0.3 g

Pear

Almost identical calories.

Cal57 Protein0.4 g Fat0.1 g

Common questions

The stuff people actually ask.

How many calories in cup of fruit salad?

About 125 calories, with roughly 1.3g of protein. cup weighs about 249g. Use the slider above for any other portion.

Does a ripe fruit salad have more calories?

Barely. As fruit ripens, starch converts to sugar — same calories, different molecule. What changes: sweeter taste, faster blood-sugar rise, softer texture. Total calories move maybe 3–5%.

Is fruit salad actually healthy, or is that marketing?

By the numbers on this page: fiber, vitamin C, potassium; sugar comes with its brake pedal (fiber).

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