Calories per 100 grams of fruit

To carry a healthy diet, it is necessary to include fresh fruit in daily food. They are rich in vitamins, fiber and micronutrients and have invaluable benefits for the entire body. However, for an adequate diet we must not forget the caloric content of the fruit.

What influences the caloric content of fresh fruit?

Different fruits have different calorie levels. It depends directly on the amount of liquid and sugar containing the fruit. The more liquid the fruit contains, the less sugar it has. Fruits with juicy pulp have less calories. For example, oranges, watermelon and grapefruit. Dense pulp fruits have more calories. Among them are bananas, avocados and caquis.

Dry fruit, unlike fresh fruit, has many more calories. This is because during drying the fruit begins to lose moisture and increases the amount of sugar. However, we must not neglect the compote of nuts. Will satisfy your thirst and compensate for the loss of vitamins.

When the fruit is preserved, it loses many useful substances and due to sweet syrup acquires extra sugar.

Do not forget the glycemic level of fruit. It is a measure of the effect of carbohydrates on changes in blood sugar levels. It shows the speed with which the organism absorbs sugar. The higher, the more calories become more kilos.

This does not mean that fruits with high calorie levels are harmful and their consumption is prohibited by nutritionists. On the contrary, they contain many useful substances and fiber. Simply, its consumption must be balanced with other less caloric foods.

Caloric fruits should be consumed in the morning. It is preferable to consume them as sweet snack.

There are “zero” (negative) calories fruits. This means that they contain as many calories as the body spends to digest them. But we must not get carried away by this type of fruits. The use of such products in large quantities reduces the activity of the organism, alters the intestinal function, stretches the stomach. With your help, you can organize days of download.

The 5 caloric fruits

The following fruits are considered the caliest:

Avocado

A 100 g avocado contains 180 kcal. In addition, this fruit contains many nutrients that have a reconstituent effect. Thanks to its E and F vitamins, it has antioxidant properties. Avocado normalizes the intestinal function, helps strengthen the cardiovascular system and reduces the risk of heart attack. This fruit is usually added to vegetable salads.

Banana

100 g of fresh product contain between 100 and 110 kcal. And in a dried way this figure rises to 390 kcal. Despite its high caloric value, this fruit has a low glycemic index: 60. That is why diabetics is recommended. The fruit contains a lot of potassium, useful for the normal functioning of the heart. Bananas have a beneficial effect on the gastrointestinal tract, improve memory, tone the body and raise their mood.

Grapes

100 g of fresh product contain 75 kcal. In 100 g of sultanas raisins there are 265 kcal. They have diuretic, bactericidal and laxative properties. The fruit favors the production of enzymes that improve digestion. Due to the chemical elements that compose it, the grape has a positive effect on the nervous system, reduces blood cholesterol levels and helps fight insomnia.

Mango

A mango contains 67 kcal per 100 g of fresh fruit. This is due to the large amount of glucose and sucrose. It also contains iron, phosphorus and amino acids. It is the fruit with the highest fiber content. This means that the mango contributes to the normal functioning of the intestine, cleanses it, helps to get rid of constipation, allows to increase the level of blood hemoglobin. The presence of organic acids has a rejuvenating effect throughout the body.

Khaki

100 g of fresh thread contain 62 kcal. The fruit has a high pectin content. Its potassium and magnesium content prevents the growth and development of cancer cells. It is recommended to eat chaqui when coughing to dilute phlegm and clear the lungs. Strengthening the human immune system contributes to a high content of vitamin C, which in turn helps the body to fight germs and viruses.

Calorie table per 100 grams of fruit

The following table shows the caloric content of the most common fruits. Using it in the composition of your daily diet, you can care to gain more kilos and obtain the necessary amount of vitamins and minerals.

Name Calories Proteins Fats Carbohydrates
Banana 89. 0 1.5 0.1 21. 0
Avocado 212 2.0 20. 0 6.0
Apple 37. 0 0.2 0.3 8.0
Tangerine 40. 0 0.8 0.3 8.1
Grapes 65. 0 0.6 0.2 15. 0
Orange 38. 0 0.9 0.2 8.1
Apricot 41. 0 0.9 0.1 9.0
Pineapple 49. 0 0.4 0.2 11. 8
Mango 67. 0 0.5 0.2 11. 5
Grapefruit 38. 0 1.0 0.2 11. 0
Watermelon 38. 0 0.7 0.2 8.8
Red cranberry 43. 0 0.7 0.5 8.0
Cherry 52. 0 0.8 0.5 10. 3
Blueberries 35. 0 1.0 0.0 7.0
Grenade 52. 0 0.9 0.0 11. 2
Pear 42. 0 0.4 0.3 9.5
Melon 38. 0 0.6 0.0 9.1
Blackberry 31. 0 2.0 0.0 4.4
Strawberry 34. 0 0.8 0.4 6.3
Figs 49. 0 0.7 0.2 11. 2
Kiwi 51. 0 1.0 0.6 4.0
Lichi 66. 0 0.8 0.4 15. 2
Silkworm 43. 0 1.4 0.4 8.1
Nectarine 44. 0 1.0 0.3 8.8
Olives 115. 0 0.8 10. 7 6.3
Oranges 43. 0 0.9 0.2 8.1
Passion fruits 68. 0 2.4 0.4 13. 4
Peach 45. 0 0.9 0.1 9.5
Pears 57. 0 0.4 0.1 12. 1
Blueberries 26. 0 0.5 0.0 3.8
ESPINOSA CURRENDING 43. 0 0.7 0.2 9.1
Lemon 33. 0 0.9 0.1 3.0
Raspberry 42. 0 0.8 0.3 8.3
Buckthorn 52. 0 0.9 2.5 5.0
Peach 43. 0 0.9 0.1 9.5
Plum 43. 0 0.8 0.0 9.6
Currant 38. 0 0.6 0.2 7.5
Khaki 53. 0 0.5 0.0 13. 2
Cherry 50. 0 1.1 0.4 10. 6
Fresh skirmis 51. 0 1.6 0.0 10. 0
Cannon 31. 0 1.0 0.0 7.0
Coconut 360. 0 3.3 15. 2 33. 5
Jackfruit 94. 0 1.4 0.3 22. 4
Quince 48. 0 0.6 0.5 9.6
Rhubarb 21. 0 0.9 0.2 2.7
Sapota 134. 0 2.1 0.6 31. 2
Tangerine 53. 0 0.8 0.3 11. 5
Blueberry 44. 0 1.1 0.6 8.0
Blackberry 34. 0 1.5 0.5 4.4
Papaya 41. 0 0.6 0.1

The health of our body lies in maintaining the right balance in our diet. You do not have to give up a concrete fruit for its high caloric content. An experienced nutritionist can advise what fruits eating and in what quantity, to obtain the maximum benefits for your body and do not suffer from the extra kilos.

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