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The place of the fruit in our diet is something that I meet every day in my practice. Ask the customer if the fruit is really a healthy option. Who would have thought that a modest fruit could have provoked such a media craze?
Some common questions I find include how many calories does the fruit have? Is it good for you? And why do some people feel that they cannot tolerate the fruit?
It is recommended to take two servings of fruit a day for a balanced diet. A serving is a piece of medium-sized fruit (for example, an apple or a medium orange), a cup of chopped fruit or 150g.
The calorie and sugar content in the fruit is different. It’s really a case of apples and pears. And even if it differs, calories and sugar should not be the only deciding factor in considering the overall health benefits of the fruit.
Those who are less caloric and sweet are those of the family of berries; Strawberries are the weakest, with 38 calories and 5.7 grams of sugar per 150 grams, and raspberries, blueberries and blackberries with an average of 75 calories and 12 grams of sugar. Some may also be surprised to learn that watermelons only contain 35Cal in 100g and 7.5g of sugar, but the high glycogen index of this fruit means that it is often denigrated as “unhealthy”.
Mangoes, apples, and pears have about 88Cal and 14-18g of sugar per 150g and bananas have the largest amount of fresh fruits at 138Cal and about 19g of sugar.
Dried fruits tend to be the richest in calories and sugars because of the elimination of water and often adding extra sugar. Because they are much lower in water, dried fruits do not fill you up so much, which means it’s incredibly easy to overeat. Fruit juice is another thing to keep in mind because the fiber is completely eliminated, which means that the juice is digested incredibly quickly, resulting in increased blood sugar levels and insulin response.
Fruits and Health
Their share of fruit consumption is associated with a lower risk of cancer and the risk of heart failure. Keep in mind, however, that many of these studies have analyzed the consumption of fruits and vegetables; One study found that the highest intake of vegetables (but not the fruit) was associated with slower cognitive impairment in the elderly.
If you are dieting for weight loss, it is recommended to continue eating fruit to get the antioxidants.
- Bradbury, K.E., Appleby, P.N. and Key, T.J. (2014). Incorporation of fruits, vegetables, and fiber with respect to cancer risk: results of the European prospective study on cancer and nutrition (EPIC). The American Journal of Clinical Nutrition, 100 (Supplement 1), 394S-398S.
- Morris, M.C., Evans, D.A., Tangney, C.C., Bienias, J.L., and Wilson, R.S. (2006). Fruit and vegetable consumption associations with cognitive changes related to age. Neurology, 67 (8), 1370-1376.
- Crujeiras, A.B., Parra, M.D., Rodrguez, M.C., Martnez de Morentin, B.E., and Martnez, J.A. (2006). A role for fruit content in energy-reduced diets to improve antioxidant status in overweight women in weight loss. Nutrition, 22 (6), 593-599.
Calories per Ounce
The following tables show calories per ounce in 60 different fruits.
This is just an incomplete list of fruits. If we wanted to make a list of all the fruits, the list would be at least twice as long.
We mainly show calories in fresh, raw and sugar-free fruits. These are natural plant foods that are better for losing weight. Dried fruits have a high-calorie count and it is best to avoid most of them until we reach our goals. We include data in our tables as they are our sweetener of choice. If we compare the calories of fruit per ounce, we compare its caloric density. Caloric density is the key to effective weight loss. We want to keep the caloric density of our diet at 35 calories per ounce.
I have a slight obsession for dry, chopped dates in my shakes. They give a lot of sweetness to the smoothie and go very well with bananas. They are also extremely rich in calories. This is true for most dried fruits.
The reason many fruits are low in calories is due to the high water content. Think of a raspberry or a blackberry. It’s mostly water. The dried fruit removes all the water. What’s left are a lot of calories. A cup of dried dates has more than 400 calories.
Raisins, dates, figs and other dried fruits have a lot of calories. If you want a lot of calories from the fruit, start with dried fruits. You can even add
Cranberries are remarkable because they have a lot more calories than other berries. Berries are certainly one of the healthiest forms of fruit. Cranberries are a great food and there is a good reason for that. The list of health benefits of blueberries is too long to list here. There is evidence that they help the heart, brain, immune system, eyes and blood to stay healthy.
Not only that, they also taste great and are one of the few blue fruits. There is an idea that a whole diet should include many different colors of food because each different color food contains different foods. What is bluer than a blueberry?
Coconut comes in many forms like Coconut water, coconut milk, coconut cream. All are different and have different caloric and nutritional values. For example, coconut cream has many more calories than coconut water. This is because most of the calories in a coconut are in your flesh or meat. Although coconut is not technically a fruit, it is quite close.
The coconut meat is like the fat-rich avocado. A cup of coconut meat has about 283 calories. Coconut meat is a good source of manganese, potassium, and copper.
If we know that how many calories watermelon then we will understand the importance of watermelon. Watermelons are mostly water, about 92 percent, but this refreshing fruit is soaked with nutrients. Each juicy bite contains significant amounts of vitamins A, B6 and C, many lycopene, antioxidants and amino acids. There is even a modest amount of potassium. In addition, this summer snack par excellence is fat-free, very low in sodium and contains only 40 calories per cup.
“Foods rich in antioxidants and amino acids help our body function optimally,” said Angela Lemond, a dietitian in Plano, Texas, and spokesperson for the Academy of Nutrition and Dietetics. “Antioxidants help prevent damage and cancer, amino acids are the building blocks of the protein, and protein is used in virtually every vital function of the body.”