Whole-Food Fruits Guide

With 61kcal calories per 100g, Apple earns a Allowed classification on Whole-Food. This means it is minimally processed, in or close to its natural state. It also contains 2.1g fiber, which may factor into overall meal planning. Within this category, it falls between Mango and Cherries for calories, ranking 19 of 34.

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At 48kcal calories per 100g, Apricot falls into the Allowed category under Whole-Food guidelines. This means it is minimally processed, in or close to its natural state. Within this category, it falls between Lemon and Pineapple for calories, ranking 12 of 34.

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At 160kcal calories per 100g, Avocado falls into the Allowed category under Whole-Food guidelines. The classification reflects that it is minimally processed, in or close to its natural state. Nutritionally, it also delivers 14.7g fat and 6.7g fiber per serving. It ranks among the highest in this category for calories. The nearest lower option is Orange at 97kcal.

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At 97kcal calories per 100g, Banana falls into the Allowed category under Whole-Food guidelines. This means it is minimally processed, in or close to its natural state. Within this category, it falls between Pomegranate and Orange for calories, ranking 25 of 34.

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With 43kcal calories per 100g, Blackberries earns a Allowed classification on Whole-Food. It is minimally processed, in or close to its natural state. Beyond the primary classification, blackberries also provides 5.3g fiber per 100g. Among the 34 items in this category, blackberries sits at the low end for calories — next closest is Nectarine at 43kcal.

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Blueberries is classified as Allowed on Whole-Food, with 57kcal calories per 100g. This means it is minimally processed, in or close to its natural state. It also contains 2.4g fiber, which may factor into overall meal planning. Within this category, it falls between Raspberries and Grapes for calories, ranking 15 of 34.

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Cantaloupe is classified as Allowed on Whole-Food, with 38kcal calories per 100g. This means it is minimally processed, in or close to its natural state. Among the 34 items in this category, cantaloupe sits at the low end for calories — next closest is Grapefruit at 39kcal.

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Cherries is classified as Allowed on Whole-Food, with 63kcal calories per 100g. This means it is minimally processed, in or close to its natural state. It also contains 2.1g fiber, which may factor into overall meal planning. Within this category, it falls between Apple and Kiwi for calories, ranking 20 of 34.

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Coconut is classified as Allowed on Whole-Food, with 895kcal calories per 100g. The classification reflects that it is minimally processed, in or close to its natural state. Nutritionally, it also delivers 99.1g fat per serving. It ranks among the highest in this category for calories. The nearest lower option is Dried Coconut at 684kcal.

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At 46kcal calories per 100g, Cranberries falls into the Allowed category under Whole-Food guidelines. It is minimally processed, in or close to its natural state. Beyond the primary classification, cranberries also provides 3.6g fiber per 100g. Within this category, it falls between Papaya and Plum for calories, ranking 9 of 34.

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At 277kcal calories per 100g, Dates falls into the Allowed category under Whole-Food guidelines. It is minimally processed, in or close to its natural state. Beyond the primary classification, dates also provides 6.7g fiber per 100g. It ranks among the highest in this category for calories. The nearest lower option is Peaches at 224kcal.

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With 684kcal calories per 100g, Dried Coconut earns a Allowed classification on Whole-Food. This means it is minimally processed, in or close to its natural state. It also contains 5.3g protein and 69.1g fat, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Dried Mango at 319kcal.

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Fig is classified as Allowed on Whole-Food, with 74kcal calories per 100g. This means it is minimally processed, in or close to its natural state. It also contains 2.9g fiber, which may factor into overall meal planning. Within this category, it falls between Kiwi and Applesauce for calories, ranking 22 of 34.

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With 39kcal calories per 100g, Grapefruit earns a Allowed classification on Whole-Food. This means it is minimally processed, in or close to its natural state. Among the 34 items in this category, grapefruit sits at the low end for calories — next closest is Blackberries at 43kcal.

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At 57kcal calories per 100g, Grapes falls into the Allowed category under Whole-Food guidelines. The classification reflects that it is minimally processed, in or close to its natural state. Nutritionally, it also delivers 3.9g fiber per serving. Within this category, it falls between Blueberries and Pear for calories, ranking 16 of 34.

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Kiwi is classified as Allowed on Whole-Food, with 64kcal calories per 100g. This means it is minimally processed, in or close to its natural state. It also contains 3g fiber, which may factor into overall meal planning. Within this category, it falls between Cherries and Fig for calories, ranking 21 of 34.

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At 47kcal calories per 100g, Lemon falls into the Allowed category under Whole-Food guidelines. It is minimally processed, in or close to its natural state. Beyond the primary classification, lemon also provides 10.6g fiber per 100g. Within this category, it falls between Plum and Apricot for calories, ranking 11 of 34.

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With 25kcal calories per 100g, Lime earns a Allowed classification on Whole-Food. This means it is minimally processed, in or close to its natural state. Among the 34 items in this category, lime sits at the low end for calories — next closest is Watermelon at 30kcal.

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With 60kcal calories per 100g, Mango earns a Allowed classification on Whole-Food. This means it is minimally processed, in or close to its natural state. Within this category, it falls between Pear and Apple for calories, ranking 18 of 34.

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With 43kcal calories per 100g, Nectarine earns a Allowed classification on Whole-Food. This means it is minimally processed, in or close to its natural state. Among the 34 items in this category, nectarine sits at the low end for calories — next closest is Papaya at 43kcal.

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At 97kcal calories per 100g, Orange falls into the Allowed category under Whole-Food guidelines. The classification reflects that it is minimally processed, in or close to its natural state. Nutritionally, it also delivers 10.6g fiber per serving. It ranks among the highest in this category for calories. The nearest lower option is Banana at 97kcal.

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With 43kcal calories per 100g, Papaya earns a Allowed classification on Whole-Food. This means it is minimally processed, in or close to its natural state. Among the 34 items in this category, papaya sits at the low end for calories — next closest is Cranberries at 46kcal.

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At 224kcal calories per 100g, Peaches falls into the Allowed category under Whole-Food guidelines. The classification reflects that it is minimally processed, in or close to its natural state. Nutritionally, it also delivers 10g fat and 217mg sodium per serving. It ranks among the highest in this category for calories. The nearest lower option is Avocado at 160kcal.

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With 59kcal calories per 100g, Pear earns a Allowed classification on Whole-Food. This means it is minimally processed, in or close to its natural state. It also contains 3.1g fiber, which may factor into overall meal planning. Within this category, it falls between Grapes and Mango for calories, ranking 17 of 34.

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At 50kcal calories per 100g, Pineapple falls into the Allowed category under Whole-Food guidelines. This means it is minimally processed, in or close to its natural state. Within this category, it falls between Apricot and Raspberries for calories, ranking 13 of 34.

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With 46kcal calories per 100g, Plum earns a Allowed classification on Whole-Food. This means it is minimally processed, in or close to its natural state. Within this category, it falls between Cranberries and Lemon for calories, ranking 10 of 34.

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Pomegranate is classified as Allowed on Whole-Food, with 83kcal calories per 100g. This means it is minimally processed, in or close to its natural state. It also contains 4g fiber, which may factor into overall meal planning. Within this category, it falls between Applesauce and Banana for calories, ranking 24 of 34.

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At 52kcal calories per 100g, Raspberries falls into the Allowed category under Whole-Food guidelines. The classification reflects that it is minimally processed, in or close to its natural state. Nutritionally, it also delivers 6.5g fiber per serving. Within this category, it falls between Pineapple and Blueberries for calories, ranking 14 of 34.

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Strawberries is classified as Allowed on Whole-Food, with 32kcal calories per 100g. This means it is minimally processed, in or close to its natural state. Among the 34 items in this category, strawberries sits at the low end for calories — next closest is Cantaloupe at 38kcal.

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With 30kcal calories per 100g, Watermelon earns a Allowed classification on Whole-Food. This means it is minimally processed, in or close to its natural state. Among the 34 items in this category, watermelon sits at the low end for calories — next closest is Strawberries at 32kcal.

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At 76kcal calories per 100g, Applesauce falls into the Limited category under Whole-Food guidelines. This means it is moderately processed — fine in plain form, often ultra-processed in branded versions. Within this category, it falls between Fig and Pomegranate for calories, ranking 23 of 34. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

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With 308kcal calories per 100g, Dried Cranberries earns a Limited classification on Whole-Food. It is moderately processed — fine in plain form, often ultra-processed in branded versions. Beyond the primary classification, dried cranberries also provides 5.3g fiber per 100g. It ranks among the highest in this category for calories. The nearest lower option is Raisins at 296kcal. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

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With 319kcal calories per 100g, Dried Mango earns a Limited classification on Whole-Food. This means it is moderately processed — fine in plain form, often ultra-processed in branded versions. It also contains 2.4g fiber, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Dried Cranberries at 308kcal. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

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With 296kcal calories per 100g, Raisins earns a Limited classification on Whole-Food. It is moderately processed — fine in plain form, often ultra-processed in branded versions. Beyond the primary classification, raisins also provides 6.8g fiber per 100g. It ranks among the highest in this category for calories. The nearest lower option is Dates at 277kcal. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

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