Fruit Salad Calories & Macros: Protein, Carbs, Fat per 100 g
62 kcal per 100 g · Nutri-Score A
Serving (serving, 200 g) — 124 kcal · P/F/C 0.8/0.3/14 g
sugar: medium saturated fat: low salt: low fiber: low
Fruit salad without dressing is simply fruit — vitamins and fiber. Cream, syrup or sweetened yogurt add calories fast.
Fruit Salad macros per 100 g and per serving
| Nutrient | Per 100 g | Serving: serving, 200 g |
|---|---|---|
| Calories | 62 kcal | 124 kcal |
| Protein | 0.8 g | 1.6 g |
| Fat | 0.3 g | 0.6 g |
| incl. saturated | 0.1 g | 0.2 g |
| Carbohydrates | 14 g | 28 g |
| incl. sugars | 12 g | 24 g |
| Fiber | 2 g | 4 g |
| Salt | 0 g | 0 g |
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.
protein 5%fat 4%carbs 91%
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Fruit Salad: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, fat level, oil in the pan. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Fruit salad | 62 | 0.8 / 0.3 / 14 |
| Fruit bar, no added sugar | 348 | 4 / 8 / 62 |
Fruit Salad: nutrition highlights
It has 4 g of fiber per serving — roughly 16% of the 25 g a day most adults fall short of.
On the open Nutri-Score algorithm, fruit salad gets an A: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- No red flags on the traffic light: sugar, salt and saturated fat per 100 g are all within the low-to-medium range.
How much movement is one serving?
One serving (serving, 200 g) 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.
Healthier swaps for Fruit Salad
Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.
- Guava — 210 g, 126 kcal: −5.3 g sugar, +7.3 g fibre.
- Feijoa — 250 g, 123 kcal: +12 g fibre.
- Kumquat — 210 g, 126 kcal: +9.7 g fibre.
- Passion Fruit — 160 g, 128 kcal: −6.1 g sugar, +13 g fibre.
Fruit Salad vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Pear | 57 | 0.4 / 0.1 / 12 |
| Dragon Fruit | 57 | 0.4 / 0.1 / 12 |
| Mango | 60 | 0.8 / 0.4 / 14 |
| Kiwi | 61 | 1.1 / 0.5 / 12 |
| Fruit Salad | 62 | 0.8 / 0.3 / 14 |
| Cherries | 63 | 1.1 / 0.2 / 14 |
| Lychee | 66 | 0.8 / 0.4 / 15 |
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 14 g carbohydrates (2 g fiber).
How many calories are in a serving of fruit salad?
A serving (serving, 200 g) has 124 calories: 1.6 g protein, 0.6 g fat and 28 g carbs.
What are the macros of fruit salad?
Per 100 g: 0.8 g protein, 14 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 one serving (serving, 200 g).