Fruits with The Highest and The Lowest Calorie
Dieticians always recommend to eat more fresh fruits as they contain less sugar and calorie and rich in vitamins. But do you know that among fruits there are high-calorie and low-calorie fruits. While the lowest calorie fruits help to lose weight, the highest calorie fruits provide extra calories to gain weight.
When thinking about gaining weight and building muscle usually fruits not come to the mind first. Nevertheless, not all fruits are beneficial if you’re trying to lose weight. Here are some fruits with the highest calorie and the lowest calorie, so you may choose which one to eat and which avoid depending on your diet.
High-calorie fruits:
Shredded coconut – 354 calories in 100g
Coconut is a unique product that you can use for meals and desserts, oats and smoothies. This tropical fruit is the most bulked with calories among fruits. Besides, coconut is rich in fat – about 33.5g in 100g of product. But, surprisingly, coconut milk contains only 19 calories.
If you like adding shredded coconut to meals and desserts, make sure that you do not overconsume it. Otherwise, very soon you’ll gain pair of kilos.
Dates – 277 calories in 100g
This fruit is also among high-calorie fruits which are also loaded with nutrients. Dates are the fruits of date palm which grows in tropical countries. Usually in shops you can find dried fruits.
Dates contain high amount of sugar; therefore, diabetics should better avoid consuming them much. But no need to worry: dates are also a good source of fiber, potassium, magnesium and iron. Stuff dates with almond butter and it becomes very nutritious snack.
Raisins – 264 calories in 100g
Although grapes are low in calorie (64-67) when they are dried calorie increases 4 times. Scientists have found that dried fruits contain 3-5 times more calorie than fresh fruits.
Raisins come in different colors like black, yellow, green or dark red depending on the type of the raisins. Whether you add them to cakes or eat with oats the flavor of the food immediately becomes pleasantly sweet. However, we recommend to exclude raisins from your ration if you want to lose weight. Because one small raisin packs huge amount of carbohydrate, sugar, minerals and cellulose which makes it high in calorie.
Avocado – 200 calories in 100g
What makes a fruit high-calorie is the amount of carbohydrates, the more the carbohydrate, the higher the calorie. But not in case of avocado. In avocado the main source of calorie is healthy fats. Different types of avocado can contain different amount of calorie. For example, the Fuerte variety has 160 calories while the Hass variety-almost 500 calories. So, it’s not a dietary fruit.
Nevertheless, avocado is a great fruit that is rich in potassium, phosphor, vitamins C, E, B6 and other micronutrients. However, scientists do not recommend avocado for pregnant and breastfeeding women as it may cause diarrhea.
Banana – 89 calories in 100g
Banana is another fruit that is not beneficial for overweight people. Some argue that it’s a dietary fruit as the amount of sugar and fat is low. But, actually, in a small amount everything is good, whenever you overeat, it turns into excess weight.
Banana is a good source of nutrients, carbs and calorie. Plantains have even more calories (122), but they are starchier and contain less sugar.
When you feel hunger, banana is an excellent snack. Besides, this fruit is rich in minerals and micronutrients that help to maintain heart and kidney health.
Fig – 74 calories in 100g
Fig is popular for its specific sweet flavor. Fresh or dried fig is very nutritious fruit. The amount of calorie in fresh fig is 74 and dried fig it equals to 257. Fig goes well in combination with cheese, nuts, ham and eggs. Better to add fig to oatmeal, yoghurt or salad.
Fig contains very low fats, but it’s rich in sugar. In addition, this fruit is full of nutrients like copper, magnesium, iron, potassium and vitamins A and B.
We observed fruits with the highest calorie for people who want to gain weight, now let’s see fruits to lose weight that are considered to be the lowest in calories.
Low-calorie fruits:
Watermelon – 30 calories in 100g
Watermelon is a champion among low-calorie fruits: only 30 calories per 100g. For 90% it consists of water and low in fibers and fat. Therefore, watermelon is excellent for weight loss diet.
But, don’t think that because of high consistency of water there are less healthy nutrients. It is a good source of potassium and vitamin C. Watermelon provides the body with fast carbohydrates, antioxidants and amino acids, so it helps to quickly restore the body after workout.
You can add watermelon for your weight loss diet, but don’t exceed the daily consumption of 300g. High consistency of sugar will harm your organism.
Strawberry – 32 calories in 100g
As watermelon strawberry also contains much water (91%) and the amount of sugar and carbs are similar too. For breakfast or for lunch – with a delicious snack you’ll get phosphorus, calcium, vitamins C and E in high amount.
Strawberry is highly valued not only for low calorie, but also for high consistency of fibers. It supplies the body with the fiber necessary for the digestion process. Moreover, scientists proved that this berry is a natural aphrodisiac.
Grapefruit – 32 calories in 100g
Grapefruit is one of the bright fruits from citrus family. Low calorie and fats, richness in vitamins, minerals, fibers, antioxidants and carotenoids make this fruit unique.
Grapefruit is a dietary fruit that helps in fighting with excess weight. Healthy elements in this fruit have an ability to remove cholesterol, decrease sugar level in body and improve metabolism. Therefore, dieticians often add grapefruit into diet or advice mono diet.
Cantaloupe – 34 calories in 100g
All types of melon are low in calorie, but exactly cantaloupe is more beneficial in losing weight. With a cup of cantaloupe, you’ll get only 60 calories. With pack of vitamins, iron and folic acid cantaloupe is very helpful in treating atherosclerosis, anemia and heart diseases.
Specialists do not recommend to eat melon before meal when you’re hungry. Also, breastfeeding women should be careful with it, as melon can cause dyspeptic symptoms in baby.
Peach – 39 calories in 100g
Do you like desserts, pie or salad with peach? If you don’t have an allergy you can enjoy its amazing flavor and juicy taste. Despite having low calorie this fruit is rich in sugar. Approximately 26% of peach consists of sugar, so people with diabetes or obesity better exclude it from diet.
As for nutrients, potassium, phosphorus, iron and vitamin C are abundance in one fruit. Due to organic acid and essential oil peach helps to boost digestion and improve appetite.
Papaya – 43 calories in 100g
If your purpose is to lose weight, don’t forget to add papaya to your diet. This tropical fruit can provide you with minimal calorie yet with tons of vitamin C. Papaya has sweet and soft consistency and it packs many healthy micronutrients.
The benefits of papaya are known for centuries. It may help you with skin problems, heartburn and gastritis. Also, by eating papaya regularly you may get rid of couple of kilos. But, keep in mind, everything is good in a good amount.
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