Calories in fruits

Published by cheree
Published on 14 October 2011

Rich in vitamins, minerals and fibres, fruits are highly recommended for good health. Nevertheless, they have their fair share of calories, with some fruits containing far more calories than others.

Calories in fruit

Therefore, certain fruits should be consumed in moderation when you're watching your figure. Find out more about the calories in fruits...

Fresh fruits

How many calories are in fresh fruits? Fresh fruits mainly contain water (80 to 95%), fibre, sugar, vitamins and minerals. Their high water content means that they are low in energy.

The number of calories they contain depends on their carbohydrate content, which varies a lot from one fruit to another: 5% for berries, honeydew melons and watermelons; 5 to 10% for citrus fruits; 10 to 15% for fruits with seeds and stones; 15 to 20% for bananas, grapes and figs.

So there's no point stuffing yourself with cherries when you're on a diet: you could end up consuming a lot more calories than you realise! When you're watching your weight, you need to prioritise fruits with a low sugar content.

Banana 90 Kcal

Grape 72 Kcal

Cherry 68 Kcal

Kaki 66 Kcal

Passion fruit 62 Kcal

Grenade 62 Kcal

Mango 60 Kcal

Fig 57 Kcal

Blackberry 54 Kcal

Pineapple 54 Kcal

Plum 52 Kcal

Blackcurrant 50 Kcal

Blueberry 50 Kcal

Pear 50 Kcal

Melon 48 Kcal

Apricot 47 Kcal

Clementine 46 Kcal

Orange 45 Kcal

Grapefruit 42 Kcal

Peach 40 Kcal

Raspberry 38 Kcal

Strawberry 35 Kcal

Redcurrant 33 Kcal

Papaya 33 Kcal

Guava 33 Kcal

Watermelon 30 Kcal

Lemon 28 Kcal

Quince 29 Kcal

Dried fruits

Obtained through dehydration when the fruit is exposed to a source of heat for a long period of time, dried fruit contains the same elements as fresh fruit but 4 to 5% more concentrated. Rich in sugar (65 to 70g/100g), dried fruit is also higher in calories (280 Kcal on average).

Whilst dried fruits contain practically no Vitamin C, they are packed with minerals (potassium, iron) and fibre (3 to 4%). Eat dried fruits in moderation when you're watching your weight but don't hold back when you're doing sport.

Dried date 287 Kcal

Raisin 280 Kcal

Dried banana 273 Kcal

Dried apricot 266 Kcal

Dried fig 250 Kcal

Oleaginous fruits

Unlike other fruits, oleaginous fruits (mostly nuts) are low in sugar but rich in fat (40 to 60%) and protein (20%), which explains their higher calorie content (600 Kcal on average).

Nevertheless, eating small amounts can be beneficial for your health because they contain unsaturated fatty acids (Omega 3 in particular), Vitamin E, magnesium, iron and calcium. Eat them in moderation, and unsalted.

Pecan nut 700 Kcal

Cashew nut 600 Kcal

Walnut 525 Kcal

Hazelnut 385 Kcal

Coconut 353 Kcal

Source: Aprifel


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