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High calorie fruits in USDA data are the fruits with the least water. Raw coconut has about 354 calories per 100 grams, tamarind pulp about 239, avocado about 160 and durian about 147, while watermelon has about 30 and strawberries about 32, according to USDA FoodData Central. Dried fruit is denser still because drying removes most of the water: USDA lists raisins at about 299 calories per 100 grams and dates at about 282. The tables below rank 20 fresh fruits and 13 dried fruits by USDA calories per 100 grams, with a USDA serving, FDC IDs and water content, and then explain what the FDA label and the Dietary Guidelines for Americans say about calories and portion size.
Peptide Labs does not sell foods. This article is general nutrition information, not medical advice.
Key Takeaways
- In USDA data, raw coconut (354 calories per 100 grams), tamarind pulp (239), avocado (160) and durian (147) are the fruits highest in calories by weight; most berries, melons and citrus are under 60.
- Per USDA serving, the fruits high in calories shift: a cup of chopped durian has about 357 calories, a cup of tamarind pulp about 287, a cup of shredded raw coconut about 283 and a cup of avocado cubes about 240.
- Dried fruit ranks higher by weight because the water is gone: dried goji 349, dried sweetened cranberries 308 and raisins 299 calories per 100 grams in USDA data, against 15 grams of water per 100 grams in raisins and 81 in grapes.
- Calories have no FDA Daily Value; the Nutrition Facts footnote uses 2,000 calories as the reference for general nutrition advice (21 CFR 101.9), and FDA defines "low calorie" (40 calories or less per reference amount) but has no "high calorie" claim (21 CFR 101.60).
- The Dietary Guidelines for Americans, 2025-2030, say to pay attention to portion sizes, particularly for foods and beverages higher in calories; this list is a reference table, not advice on how much to eat.
High calorie fruits ranked by USDA calories per 100 grams
The table uses USDA FoodData Central SR Legacy entries for raw fruit, ranked by calories per 100 grams. The serving column is the USDA 1-cup portion (cubes, slices, pieces, pulp or arils) or one fruit where USDA lists a banana, an apple, a fig or a persimmon that way, and the last column is USDA water content per 100 grams. Calories are shown as USDA computes them, not rounded to the 5- and 10-calorie increments FDA uses on labels (21 CFR 101.9).
| Fruit (USDA FDC ID) | Serving | Calories | Per 100 g | Water per 100 g |
|---|---|---|---|---|
| Coconut, raw (170169) | 1 cup shredded | 283 | 354 kcal | 47 g |
| Tamarind, raw pulp (167763) | 1 cup pulp | 287 | 239 kcal | 31 g |
| Avocado, raw (171705) | 1 cup cubes | 240 | 160 kcal | 73 g |
| Durian, raw or frozen (168192) | 1 cup chopped | 357 | 147 kcal | 65 g |
| Plantain, yellow, raw (169130) | 1 cup sliced | 181 | 122 kcal | 65 g |
| Breadfruit, raw (171714) | 1 cup | 227 | 103 kcal | 71 g |
| Passionfruit, purple, raw (169108) | 1 cup | 229 | 97 kcal | 73 g |
| Jackfruit, raw (174687) | 1 cup sliced | 157 | 95 kcal | 73 g |
| Sugar-apple (sweetsop), raw (168175) | 1 cup pulp | 235 | 94 kcal | 73 g |
| Banana, raw (173944) | 1 medium | 105 | 89 kcal | 75 g |
| Pomegranate arils, raw (169134) | 1 cup | 144 | 83 kcal | 78 g |
| Sapodilla, raw (167759) | 1 cup pulp | 200 | 83 kcal | 78 g |
| Cherimoya, raw (173953) | 1 cup pieces | 120 | 75 kcal | 79 g |
| Figs, raw (173021) | 1 large | 47 | 74 kcal | 79 g |
| Persimmon, Japanese, raw (169941) | 1 fruit | 118 | 70 kcal | 80 g |
| Grapes, red or green, raw (174683) | 1 cup | 104 | 69 kcal | 81 g |
| Guava, common, raw (173044) | 1 cup | 112 | 68 kcal | 81 g |
| Lychee, raw (169086) | 1 cup | 125 | 66 kcal | 82 g |
| Mango, raw (169910) | 1 cup pieces | 99 | 60 kcal | 83 g |
| Apple with skin, raw (171688) | 1 medium | 95 | 52 kcal | 86 g |
By weight, the highest calorie fruits are raw coconut, tamarind, avocado and durian, followed by the starchy plantain and breadfruit and the dense tropical passion fruit, jackfruit and sugar-apple, all above 90 calories per 100 grams in USDA data. A medium banana, pomegranate arils, sapodilla, cherimoya, figs, persimmon, grapes and guava fill the 68 to 89 band, and lychee, mango and apple close the table in the same USDA data. Raw coconut, which USDA files with nuts and seeds, is included as the flesh of a fruit.
Dried fruit, listed separately
The Dietary Guidelines for Americans count half a cup of dried fruit as one cup-equivalent of fruit, so each row uses half of the USDA 1-cup portion, the USDA 28-gram portion for dried goji and one fruit for the Medjool date and the persimmon entry. The cranberry row is the USDA sweetened entry.
| Dried fruit (USDA FDC ID) | Serving | Calories | Per 100 g | Water per 100 g |
|---|---|---|---|---|
| Goji, dried (173032) | 5 tablespoons | 98 | 349 kcal | 8 g |
| Cranberries, dried, sweetened (171723) | 1/4 cup | 123 | 308 kcal | 16 g |
| Raisins, golden, seedless (168164) | 1/2 cup packed | 248 | 301 kcal | 15 g |
| Raisins, dark, seedless (168165) | 1/2 cup packed | 247 | 299 kcal | 15 g |
| Currants, zante, dried (171724) | 1/2 cup | 209 | 290 kcal | 18 g |
| Dates, deglet noor (171726) | 1/2 cup chopped | 207 | 282 kcal | 21 g |
| Dates, medjool (168191) | 1 date | 66 | 277 kcal | 21 g |
| Persimmon, Japanese, dried (169942) | 1 fruit | 93 | 274 kcal | 23 g |
| Pears, dried, uncooked (169121) | 1/2 cup halves | 236 | 262 kcal | 27 g |
| Figs, dried, uncooked (174665) | 1/2 cup | 186 | 249 kcal | 30 g |
| Apricots, dried, uncooked (173941) | 1/2 cup halves | 157 | 241 kcal | 31 g |
| Prunes, uncooked (168162) | 1/2 cup pitted | 209 | 240 kcal | 31 g |
| Peaches, dried, uncooked (169934) | 1/2 cup halves | 191 | 239 kcal | 32 g |
Apart from raw coconut, every dried row matches or tops every fresh row per 100 grams (tamarind pulp ties dried peaches at 239): dried goji berries and sweetened dried cranberries pass 300 calories per 100 grams in USDA data, raisins, currants and dates sit near 280 to 300, and persimmon, pears, figs, dried apricots, prunes and peaches run 239 to 274. Unsweetened desiccated coconut, which USDA lists without a household portion, is the densest entry of all at about 660 calories and 3 grams of water per 100 grams.
Water and fat explain the ranking
Two USDA fields account for nearly the whole table. Water is the first: USDA lists watermelon and strawberries at about 91 grams of water per 100 grams and apple at 86, against 73 for avocado, 65 for durian, 47 for raw coconut and 31 for tamarind pulp, and the dried entries at 3 to 32. Fat is the second, because fat carries more calories per gram than carbohydrate or protein under the FDA calorie factors in 21 CFR 101.9: USDA lists raw coconut at about 33.5 grams of fat per 100 grams, avocado at 14.7 and durian at 5.3, while tamarind, dates and raisins have under 1 gram and owe their calories to carbohydrate in a low-water fruit. So the fruits with the most calories come in two kinds in USDA data: fatty fruit and dried or naturally dry fruit. For the watery end, see our low calorie foods guide; FDA allows that label term only at 40 calories or less per reference amount.
What the FDA label says about calories
Calories are different from nutrients on the Nutrition Facts label. FDA’s Daily Reference Value table in 21 CFR 101.9 lists fat, saturated fat, cholesterol, carbohydrate, sodium, fiber, protein and added sugars but no calorie value, so a label shows calories as a number with no percent, and its footnote names 2,000 calories as the figure used for general nutrition advice; the same rule has labels round calories to the nearest 5 below 50 and the nearest 10 above. FDA’s calorie-claim rule (21 CFR 101.60) defines “calorie free” as fewer than 5 calories per reference amount, “low calorie” as 40 calories or less per reference amount for foods with a reference amount above 30 grams, and “reduced calorie” as at least 25 percent fewer than a reference food; it defines no “high calorie” term, so the phrase in this article is a plain description of the USDA numbers, not a label claim. See also our high calorie foods guide.
Whole fruit and the food groups in the Dietary Guidelines
The Dietary Guidelines for Americans, 2020-2025, define the fruit group as whole fruits and 100% fruit juice, with whole fruits including fresh, canned, frozen and dried forms, and say that at least half of the recommended amount of fruit should come from whole fruit rather than juice. The 2020-2025 food-group lists name guava, jackfruit, passionfruit, dates, figs, prunes, raisins, soursop, sapote and tamarind among fruits but place plantains and breadfruit in the starchy vegetable subgroup and avocado among other vegetables, while USDA FoodData Central files all of them under fruits. The 2025-2030 edition adds that frozen, dried or canned fruits with no or very limited added sugars can also be good options, that the sugars naturally present in fruit are not counted as added sugars, and that the calories a person needs depend on age, sex, height, weight and level of physical activity. The 2025-2030 edition also says to pay attention to portion sizes, particularly for foods and beverages higher in calories. Our sibling guide ranks high protein fruits.
Frequently Asked Questions
Which fruit tops the USDA calorie table?
Among fresh entries, raw coconut at about 354 calories per 100 grams in USDA data, then tamarind pulp at 239, avocado at 160 and durian at 147. Among dried fruit, goji at 349; unsweetened desiccated coconut is about 660.
Why does dried fruit have more calories than fresh fruit?
Drying removes water, so the sugars and other solids are concentrated: USDA lists grapes at about 81 grams of water per 100 grams and raisins at 15, and the calories per 100 grams rise from 69 to 299. The Dietary Guidelines count half a cup of dried fruit as one cup-equivalent of fruit for that reason.
Do calories have a Daily Value on the Nutrition Facts label?
No. FDA’s Daily Reference Value table in 21 CFR 101.9 has no calorie value; the label footnote says 2,000 calories is the figure used for general nutrition advice.
Does FDA define a high-calorie food?
No. 21 CFR 101.60 defines “calorie free,” “low calorie” (40 calories or less per reference amount) and “reduced calorie,” and has no “high calorie” term.
Are the sugars in dried fruit added sugars?
The 2025-2030 Dietary Guidelines say the sugars that occur naturally in fruit are not considered added sugars; sweetened products such as the USDA dried cranberry entry do contain added sugar, and the Nutrition Facts label shows the amount.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a health condition. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: High Protein Fruits: USDA Protein per Serving, Ranked, High Calorie Foods: USDA List of Healthy, Calorie Dense Choices, Avocado Nutrition: Calories, Fiber and California vs Florida Avocados, Dates Fruit: Benefits, Medjool Dates and USDA Nutrition Facts.