Fruit Salad Calories & Macros: Protein, Carbs, Fat per 100 g
Fruit Salad macros per 100 g and per serving
| Nutrient | Per 100 g | Serving: 200 g |
|---|---|---|
| Calories | 62 kcal | 124 kcal |
| Energy (kilojoules) | 259 kJ | 519 kJ |
| Protein | 0.8 g | 1.6 g |
| Fat | 0.3 g | 0.6 g |
| incl. saturated | 0.1 g | 0.2 g |
| Total carbohydrates | 16 g | 32 g |
| incl. sugars | 12 g | 24 g |
| incl. fiber | 2 g | 4 g |
| Salt | 0 g | 0 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
62 kcal (259 kJ) per 100 g · P/F/C 0.8/0.3/16 g
Serving (200 g) — 124 kcal (519 kJ) · Nutri-Score A
Per 100 g: sugar: medium saturated fat: low salt: low fiber: low
Is fruit salad healthy?
Yes. On its nutrient profile, fruit salad is a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Counts toward your fruit and vegetables: a 200 g serving is 50% of the 400 g a day the WHO advises.
- Fiber: 4 g per serving — 16% of the 25 g a day the WHO recommends.
A typical serving is 200 g: 124 kcal, 1.6 g protein, 0.6 g fat and 32 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Fruit salad without dressing is simply fruit — vitamins and fiber. Cream, syrup or sweetened yogurt add calories fast.
protein 5%fat 4%carbs 91%
Fruit Salad calories by weight, 50–300 g
150 g of fruit salad has 93 calories and 200 g has 124. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 31 | 0.4 / 0.2 / 8 | 1 |
| 100 g | 62 | 0.8 / 0.3 / 16 | 2 |
| 150 g | 93 | 1.2 / 0.5 / 24 | 3 |
| 200 g — typical serving | 124 | 1.6 / 0.6 / 32 | 4 |
| 250 g | 155 | 2 / 0.8 / 40 | 5 |
| 300 g | 186 | 2.4 / 0.9 / 48 | 6 |
Free to reuse with a link to the source, CC BY 4.0
Try it with your numbers
Portion → calories and macros
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How much movement is one serving?
A 200 g serving is 124 kcal — roughly 40 min of easy walking or 16 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Swaps for fruit salad
No need to swap: fruit salad already gets grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 12 g (red is over 22.5 g), saturated fat 0.1 g (over 5 g) and salt 0 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
Fruit Salad vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Pear | 57 | 0.4 / 0.1 / 15 |
| Dragon Fruit | 57 | 0.4 / 0.1 / 15 |
| Mango | 60 | 0.8 / 0.4 / 16 |
| Kiwi | 61 | 1.1 / 0.5 / 15 |
| Fruit Salad | 62 | 0.8 / 0.3 / 16 |
| Cherries | 63 | 1.1 / 0.2 / 16 |
| Lychee | 66 | 0.8 / 0.4 / 17 |
FAQ
How many calories are in 100 g of fruit salad?
100 g of fruit salad has 62 calories, with 0.8 g protein, 0.3 g fat and 16 g carbohydrates (2 g fiber).
How many calories are in a serving of fruit salad?
A 200 g serving has 124 calories: 1.6 g protein, 0.6 g fat and 32 g carbs.
What are the macros of fruit salad?
Per 100 g: 0.8 g protein, 16 g carbs and 0.3 g fat. By calories that's about 5% protein, 91% carbs and 4% fat.
How long do you have to walk to burn a serving of fruit salad?
About 40 min of easy walking or 16 min of cycling for a 70 kg (154 lb) person — that's the 124 calories in a 200 g serving.
How much fiber is in fruit salad?
100 g of fruit salad has 2 g of fiber; a 200 g serving has 4 g — 16% of the 25 g a day the WHO recommends.
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