What fruits are the most caloric and can you eat them when losing weight? Nutriciologist tells us

“Fruits are a must for a healthy diet, but many people are stopped by the high calorie content of some of them and the opinion about the harm of the large amount of sugar and carbohydrates contained. What fruits actually have more calories compared to others and whether they can be eaten when losing weight? Now we’ll get to the bottom of it.”

Which fruits are the most caloric?

The highest calorie content is:

Coconut. KBJU: 354/3.3/33.5/6.2

The high caloric content of the fruit is due to the large amount of fat in its composition, so when eating coconut, special attention should be paid to the portion size. In addition to coconut in fresh form, coconut water and oil are made from it.

Water, unlike coconut and milk, is almost fat-free and has a lower calorie content. The nutritional value depends on the brand, but on average one serving contains 14g of natural sugar. Coconut oil is used not only in nutrition, but also as a cosmetic.

Bananas. KBJU: 96/1.5/0.5/21

This fruit is not only rich in potassium: the average banana can contain 400-600 mg, but also contains many vitamins and minerals. Bananas are a source of inulin, a type of soluble fiber and prebiotic. It’s found in a variety of plant foods, including bananas, as well as leeks, asparagus, and topinambur.

In addition, bananas help fight anemia, have a positive effect on the digestive system and can quickly boost energy levels. The flavor of a banana depends on its ripeness: the riper the banana, the sweeter it is.

Grapes. KBJU: 72/0.6/0.6/15.4

The calorie content of grapes depends on the variety: the higher the percentage of sugar contained in a particular variety, the higher the calorie content. Both grapes themselves and grape pomace and fruit juice are useful. Grape pomace is the residue consisting of the stems, skins and seeds of grape berries.

They are high in polyphenols, making them a particularly valuable source of antioxidants. Grape juice contains useful phytochemicals, but it lacks fiber, so it is not worth replacing fresh grapes with it.

Persimmon. KBJU: 67/0.5/0.4/15.3

Many people do not like the astringent taste of persimmons, but now there are varieties that do not have this feature. For example, persimmon fuyu is a variety that is not astringent, it is suitable both for consumption fresh and for salads. Round, sweet and crisp, golden-orange color inside and out, such persimmons will be a good addition to the dish.

Mango. KBJU: 60/0.82/0.38/13.38

This fruit is rich in dietary fiber, vitamin C, potassium, beta-carotene and other phytochemicals such as mangiferin and phenolic acids that affect lipid metabolism, glucose metabolism and have a positive effect on gut microbial health.

Mango is characterized by its content of essential human vitamin A, which regulates both innate and adaptive immunity. In addition to mango pulp, its peel and kernels also have beneficial properties: they retain a high concentration of biologically active molecules.

The taste of mangoes can vary: it depends on the fiber content. Some varieties have more fiber and are more fleshy, while others contain less fiber and have a creamy consistency.

Does eating fruit lead to weight gain?

It is important to note right away that the process of losing weight depends on the total caloric content of the diet, not on the consumption of certain foods or the refusal to eat them. And another reason not to exclude fruits and vegetables from the menu is that the recommendations for their consumption say that it is necessary to eat five servings of these products every day.

If you refuse to eat fruits and vegetables, your body will not receive the necessary amount of vitamins, minerals and fiber, which helps to improve the gastrointestinal tract (GI tract) and the onset of satiety. Therefore, fresh fruits and berries should definitely be present in the diet.

Of course, it is important to pay attention to their quantity: if you eat too much, it will lead to a decrease in the nutritional value of the diet, because it will reduce the use of complex carbohydrates, protein.

There is no need to worry about the sugar they contain: sugar from fruit is not as dangerous as sugar added to already prepared foods and drinks. Carbohydrates from fruit will also not prevent weight loss, if you comply with the recommended caloric intake.

Therefore, with a diet built competently and taking into account all the needs of the body, fruits and berries will only bring benefits. This is especially true of seasonal products, because in this case the nutritional value of the product increases.