We all love fruits, because they are not only tasty, but also incredibly healthy. They contain a lot of vitamins and nutrients, they have antiviral, immunostimulating and antiallergic properties.
Proponents of a healthy diet claim that by eating an apple a day, you can forget about doctors. But what about those who carefully monitor their figure and count every calorie? After all, many fruits are quite high in calories.
Calorie content of fruits
The calorie content of fruits is due to the high content of carbohydrates, tannins, organic acids, essential oils, vitamins and minerals. Of the carbohydrates, they most often contain fructose, glucose and sucrose - safe sugar substitutes.
The calorie content of fruits can vary quite widely. It can differ not only in different fruits, but also among different varieties and individual fruits of the same species. The most high-calorie bananas are bananas, 100 g of which contain 90 calories. They are followed by grapes (70 kcal), mango (67 kcal), persimmon (62 kcal). The most “harmless” for the figure are apples (45 kcal), apricots (41 kcal), oranges (37 kcal), grapefruits (35 kcal). Well, the leader in calorie content is avocado (183 kcal). However, few people consider it a fruit, and they certainly don’t want to feast on it in large quantities. Although…
Is it possible for those who count every calorie to eat fruit? In fact, nutritionists advise that you definitely include fruits in your diet, and also advise trying a fruit diet and fasting days. By eating only fruits, you can easily lose weight. Of course, provided that you do not eat kilograms of high-calorie bananas and fill fruit desserts with whipped cream.
For weight loss purposes, it is best to consume citrus fruits. They have low calorie content and improve metabolism in the body, which often causes excess weight. Flavonoids contained in grapefruits, lemons, tangerines and oranges perfectly burn fat and saturate the body with vitamins. Also, the “worst enemies” of excess fat are watermelons and melons, which help cleanse the body.
Do not forget that fruit is different from fruit. Some of them, on the contrary, promote fat accumulation due to the large amount of fructose. This applies to bananas, grapes and dried fruits. If you are trying to lose weight, it is better to avoid them.
Nutritionists advise having fasting days twice a week, during which you should eat only low-calorie fruits. You need to eat no more than 1200-1500 calories per day, this will allow you to lose up to 5 kg per week. You can have apple, pear, orange, pineapple or other fruit days by choosing low-calorie fruits to suit your taste. Most importantly, do not eat canned fruits and dried fruits. They are too high in calories!
What determines the calorie content of fresh fruits and berries?
For convenience, calorie data is presented in the form of tables. But these are average numbers. In fact, the number of calories in fruits or berries may fluctuate. This is due to the characteristics of the fruit:
- The riper and sweeter, the more sugar and calories.
- Frozen ones are lower in calories because they contain more water.
- The calorie content of dried or cured fruits is three to six times higher than that of fresh ones.
- The denser the pulp, the higher the calorie content of the berry and fruit.
Slightly unripe specimens are more suitable for those losing weight - they have more fiber and less sugar than ripe ones. Or ripe, but not too dense and sweet.
The calorie content is significantly influenced by where the tree grew and the fruits ripened: climate, soil characteristics, range of fertilizers applied, and other factors.
However, it is important not only how many calories are in, for example, an apple or pineapple, but also the balance. We are talking about the “quadrangle” of KBJU of a fruit or berry. That is, the tables reflect the calorie content, amount of proteins, fats, carbohydrates of berries or fruits per 100 grams. Then the diet will be correct, and the result of the diet will be optimal.
TOP 5 fruits for losing weight
Apples (45 calories)
In its raw form it provokes the synthesis of hydrochloric acid, and therefore you need to eat baked apples. They saturate the stomach and do not harm the mucous membrane.
Grapefruit (35 calories)
Low-calorie citrus with a low glycemic index. The fruit contains enough fiber.
Orange (37 calories)
Citrus contains little fructose, but a high amount of dietary fiber. For a healthy snack, orange should be consumed raw.
Raspberries (40 calories)
The berry is enriched with calcium, potassium, ascorbic and folic acids. Raspberries are an effective fat destroyer.
Watermelon (38 calories)
A unique berry that cleanses the kidneys and liver.
Calorie content of berries
There is a huge variety of berries that can be consumed for weight loss and improved health. But first, it’s worth considering the nutritional value of fresh fruits.
High-calorie berries
Be sure to remember the calorie content of berries and fruits; the table below will be useful for creating a daily menu. It shows nutritional values in descending order.
| Berry | Calorie content per 100 grams (kcal) | Description |
| Sea buckthorn | 80-84 | This is a healthy berry, despite its high calorie content. When consumed, excess cholesterol is removed from the blood, blood pressure is normalized, and damaged cells are restored. |
| Grape | 54-79 | White grapes have lower calorie content, unlike berries with dark skin. Has a beneficial effect on the cardiovascular system, alleviates asthma, increases hemoglobin |
| Cherry | 50-53 | Cleanses the body of toxins, perfectly quenches thirst |
| Blueberry | 41-45 | Improves visual acuity. Suppresses inflammation, helps with chronic diseases |
| Raspberries | 40-43 | The composition contains a high content of manganese and zinc. Has a strong antipyretic effect, strengthens the walls of blood vessels, breaks down fatty deposits |
TOP 5 fruits for weight gain
Papaya (43 calories)
The exotic fruit can be purchased from us in supermarkets.
Pineapple (50 calories)
Thanks to a large dose of bromelain, it improves digestive processes. After workouts, it helps speed up the absorption of protein.
Kiwi (61 calories)
Contains vitamins D, A, E, which stimulate metabolism.
Banana (89 calories)
A source of easily digestible sugar. Bananas are best eaten immediately after intense training.
Avocado (160 calories)
The most high-calorie fruit that is added to salads.
Video: “Citrus fruits: features of citrus fruits; harm and benefits of eating citrus fruits"
The benefits of exotic fruits for humans
Exotic fruits are interesting and tasty. Often unusual fruits have a lot of useful substances and often cause an allergic reaction. You need to eat such fruits with caution and in moderation.
Avocado is one of the most high-calorie fruits. This fruit does not taste sweet and is often combined with other foods in salads and snacks. It contains a large amount of fatty acids and has a positive effect on the gastrointestinal tract and the condition of human skin.
Mango is one of the healthiest fruits. It contains a lot of vitamins that are so essential for humans. Mango perfectly improves the functioning of the immune system and can even improve mood due to its high vitamin C content. Mango is very good for women's health; another property of the fruit is to increase libido.
benefits of mango
Papaya also has unique properties , which contains many useful microelements that have a beneficial effect on the functioning of the heart and blood vessels. Moreover, the fruit is recommended during the fight against excess weight.
benefits of papaya
Figs are unique for their beneficial properties. It is quite high in calories, but can have a beneficial effect on the human gastrointestinal tract, improving digestion, eliminating constipation and even curing inflammatory bowel diseases. Figs “inhibit” the division of cancer cells, which means they prevent cancer.
benefits of figs
Fruit calorie table
When choosing fruits, rely on their calorie content:
Calorie content of fruit
| kcal per 100 g | |
| WATERMELON | 25 |
| LEMON | 31 |
| CRANBERRY | 32 |
| GRAPEFRUIT | 32 |
| MELON | 38 |
| STRAWBERRY | 36 |
| ORANGES | 38 |
| MANDARINS | 38 |
| STRAWBERRY, STRAWBERRY | 39 |
| RASPBERRIES | 40 |
| COWBERRY | 43 |
| BLACKCURRANT | 43 |
| PEAR | 44 |
| RASPBERRIES | 44 |
| RED CURRANTS | 44 |
| RED CURRANT | 45 |
| MANDARINS | 45 |
| FRESH APPLES | 46 |
| PEACHES | 47 |
| FRESH PLUM | 47 |
| STRAWBERRY | 48 |
| GOOSEBERRY | 48 |
| BLACKBERRY | 48 |
| APRICOTS | 49 |
| CHERRIES | 52 |
| CHERRY | 52 |
| APRICOTS | 54 |
| A PINEAPPLE | 57 |
| BLACK CURRANT | 57 |
| BLUEBERRY | 62 |
| MANGO | 63 |
| CHERRY | 64 |
| KIWI | 66 |
| FRESH GRAPES | 70 |
| APPLE, 1 PCS. = 150 G | 78 |
| ROWAN | 81 |
| ORANGE, 1 PCS. = 150 G | 81 |
| PEAR, 1 PCS. = 150 G | 89 |
| BANANAS | 91 |
| BANANA, 1 PCS. = 150 G | 148 |
| BLUEBERRY, S.Z., 300 G | 168 |
| AVOCADO | 204 |
| PRUNES | 227 |
| DRIED APPLES | 273 |
| RAISIN | 289 |
| DRIED APRICOTS | 297 |
| DRIED APRICOTS | 297 |
| MANDARINS, CONS., 315 ML | 315 |
| CHERRY, CONS., 720 ML | 598 |
| PEARS, CONS., 850 ML | 646 |
| APRICOTS, CONS., 850 ML | 782 |
| PINEAPPLES, CONS., 850 ML | 807 |
What fruits do you like? Are you limiting yourself? Have you ever managed to lose weight by eating fruit? Write to us!
High calorie fruits
High calorie fruits are included in the diet to build muscle mass. This option is suitable in cases where small children have no appetite, and teenagers are “tired of everything”, but require a source of energy for a growing body. Below is a table of fruit calories per 100 grams, which displays the main types of fruits and their nutritional value.
| Type of fruit | Calorie content (kcal) | Properties |
| Dates | 275-281 | This is the highest calorie fruit. It has a positive effect on the heart, blood vessels, and digestive system. But it should still be consumed in moderation. |
| Avocado | 165-170 | This type is considered the most nutritious. It contains a high content of potassium and monounsaturated fatty acids. The properties of avocado fruits resemble fatty fish. It is suitable for preparing nutritious snacks and light salads |
| Banana | 85-90 | The healthy fruit contains an increased level of potassium and easily digestible sugars. It is recommended to use it when you need to quickly restore strength. Has a beneficial effect on the condition of the heart. The fruit does not provoke allergic reactions, and the amino acid tryptophan is converted in the body into the joy hormone serotonin. Despite its high calorie content, the fruit has a moderate glycemic index, so it can be included in the menu when losing weight |
| Mango | 65-68 | An exotic fruit with high nutritional value is of great benefit to the body. It protects against cancer processes and stops aging. It is a powerful antioxidant that prevents the development of atherosclerosis |
| Persimmon | 63-67 | It is of great benefit to all internal organs and systems of the body. The fruit contains tannins, which create an astringent effect. Has a positive effect on the heart and blood vessels. In dry form, the calorie content is 3-4 times higher |
| Figs | 55-59 | The fruit has a high content of fiber, vitamins, and antioxidants. It is useful for people who have heart problems. But in Russia it is more often found in dried form, so its calorie content must be multiplied by three |
| Papaya | 50-54 | The fruit contains a high level of papain, which breaks down proteins without any problems. It is beneficial to eat both fresh and frozen fruit. |
| Pomegranate | 49-52 | The fruit is recommended for consumption by people who have anemia and low hemoglobin levels. Has a positive effect on the functioning of the thyroid gland. Stops the development of tumors and infectious processes |
| Nectarine | 47-51 | This is a sweet variety of peach. The composition includes a high level of potassium, which is required for the heart and blood vessels. Vitamin B17 has a destructive effect on cancer cells. Other substances improve the functioning of the digestive system, cleanse and rejuvenate the skin, strengthen hair |
| Quince | 46-49 | It has a positive effect on the condition of the heart muscle, blood vessels, and improves the nervous system. Cleanses the body of toxins, helps with acute respiratory infections |
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