Fruit is an essential component of a healthy, balanced diet. The Food and Nutrition Institute recommends eating several servings of fruit every day
Fruits provide the body with necessary vitamins and minerals, and because they contain natural sugars, they can also satisfy the craving for sweets. However, some of them are high in calories. Should people on a diet watch out for them? Let’s take a look at how many calories each fruit has.
The most calorific fruits
Avocado is one of the most calorific fruits – 100 gram portions contain 160 kcal, and this is due to the large amount of fats present in it. However, these are very valuable fatty acids such as omega-9, omega-6 and omega-3, which reduce cholesterol levels and speed up metabolism. In addition, avocados, unlike other fruits, have little simple sugars. Therefore, despite its high calorie content, it is recommended to eat it during a diet, but as a component of a meal rather than a snack.
Bananas are a treasury of potassium. They also contain vitamins A, C, E, K, B6, calcium, phosphorus, iron and fiber. They also have antioxidants that are important for the body. However, this is another of the high calorie fruits. There are 90 kcal in 100 grams of banana. In addition, the glycemic index of the mature fruit can be as high as 70. Therefore, it is not recommended in the diet of people struggling with diabetes.
- Dried fruits
Dried fruits are very high in calories. In 100 grams of dates there are 290 kcal. Not much less is in apricots– 240 kcal. High in the calorie ranking are dried apples – 100 grams contain 258 kcal. Dried plums have 240 kcal, and raisins have 299 kcal. Dried cranberries are also high in calories – 100 grams are 308 kcal. Despite this, nutritionists recommend eating them, because they are filling and are a highly concentrated source of nutrients. Dried fruits contain a large amount of fibre, which helps to maintain the feeling of satiety.
The least caloric fruits
This particularly popular fruit can be enjoyed at will because it has only 32 kcal per 100 grams. Moreover, strawberries are rich in pectin, which improves the condition of the intestines, so they can support the results of people on a diet. In addition, they cleanse the body of toxins. They are also a source of magnesium. Interestingly, 1 glass of strawberries contains as much as 82 mg of vitamin C, which is 120% of the daily requirement of an adult.
Watermelon consists of 92 percent water. Hence, its caloric content is very low, as it is only 30 kcal per 100 grams. It contains B vitamins and vitamin A. It has minerals such as sodium, phosphorus and calcium. It also contains antioxidants, which delay the aging process and inhibit the growth of cancer cells. Besides, it also has citrulline – an amino acid that helps in muscle regeneration.
Melon is another fruit whose calorific value we do not have to worry about – in 100 grams there are only 33 kcal. It is also a fruit with many valuable ingredients. It is rich in vitamins such as: A, C, E and K as well as riboflavin and folic acid. It is also a source of potassium, phosphorus and calcium. It also regulates blood pressure levels and has a good effect on the work of our eyes. Interesting fact: intuitively we would probably classify a melon as a plant of the cucurbitaceae family, while a melon is a species of cucumber!
Other popular fruits
What about other popular and eagerly consumed fruits in our zone? Let’s take a look at the calorie content of some of them:
- apple – 52 kcal / 100 g,
- pear – 57 kcal / 100 g,
- grape – 67 kcal / 100 g,
- plum – 46 kcal / 100 g,
- raspberry – 52 kcal / 100 g,
- cherry – 50 kcal / 100 g,
- black currant – 63 kcal / 100 g,
- red currant – 31 kcal / 100 g,
- white currant – 45 kcal / 100 g,
- blueberry – 57 kcal / 100 g,
- apricot – 48 kcal / 100 g,
- peach – 39 kcal / 100 g,
- canned peach – 55 kcal / 100 g,
- pineapple – 50 kcal / 100 g,
- canned pineapple – 61 kcal / 100 g,
- grapefruit – 42 kcal / 100 g,
- orange – 47 kcal / 100 g,
- tangerine – 53 kcal / 100 g.