Fruit Salad

Q: How many calories in cup of fruit salad?

About 221 calories, with roughly 1.1g of protein. cup weighs about 257g. 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.

= 9.1 oz

Calories

221

Protein

1.1g

Carbs

57.5g

Fat

0.3g

Protein 2% Carbs 97% Fat 1%

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Fruit Salad is 0g of sugar, wrapped in 1.3g 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 86 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.

Fiber1.3 g5%

Saturated fat0.019 g0%

Cholesterol0 mg0%

Sodium2 mg0%

Potassium131 mg3%

Calcium13 mg1%

Iron0.52 mg3%

Magnesium13 mg3%

Zinc0.11 mg1%

Vitamin C17.5 mg19%

Vitamin A6 mcg1%

Vitamin D0 mcg0%

Vitamin B60.12 mg7%

Vitamin B120 mcg0%

Folate9 mcg2%

Niacin0.562 mg4%

How it stacks

Compared to its neighbors.

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

Banana

Almost identical calories.

Cal89 Protein1.1 g Fat0.3 g

Orange Peel

11 more calories per 100g.

Cal97 Protein1.5 g Fat0.2 g

Mango

26 fewer calories per 100g.

Cal60 Protein0.8 g Fat0.4 g

Common questions

The stuff people actually ask.

How many calories in cup of fruit salad?

About 221 calories, with roughly 1.1g of protein. cup weighs about 257g. 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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