What Fruits Have Calories


What fruits have calories. If you want to lose weight, you should know what are the fruits with few calories. When limiting your calorie intake it is important that you get plenty of different types of fruits, vegetables and grains as you can. This will ensure that you consume a wide range of vitamins and minerals each day .

Fruits Calories

All fruits are mostly made of carbohydrates, although calories in fruit can also come from fats and small amounts of protein. The carbs, however, are not all the same and are usually a mix of complex carbohydrates (i.e., made of three or more bonded sugars) and simple carbohydrates (i.e., simple sugars). This means the amount of glucose and fructose – natural fruit sugars – varies depending on the type of fruit; for example, bananas and figs are high in sugar and taste very sweet, whereas lemons and cranberries are known for a tart flavor due to low sugar content. Regardless of this difference, most fruits are considered to be low-calorie foods. Fruits are all said to have good nutritional value since they contain a lot of vitamins and minerals per serving, and varieties like avocados and coconuts contain healthy fats. It’s important to recognize that the high-fat fruits have greater calorie density since a gram of fat has over double the calories of a gram of protein or carbohydrate. Fresh fruits are not sold with nutrition facts. Whether the goal is to limit carb intake, count calories, or simply try to eat more whole food, the calorie chart will pinpoint which fruits best fit into your healthy eating plan.

11 Healthy, High-Calorie Fruits to Help You Gain Weight

For some people, gaining weight or building muscle can be challenging.

Though fruits aren’t usually the first group of foods that comes to mind when trying to bulk up, several types of fruits can provide the extra calories your body needs to gain weight.

What’s more, they pack important vitamins and minerals to support your health.

Here are 11 healthy and higher-calorie fruits that can help you gain weight.

Fresh fruits

Though most fruits are low in calories, many can help you gain weight due to their higher carb or fat contents.

Here are 4 fresh fruits that can help you gain weight.

1. Bananas

Bananas are an excellent choice if you’re looking to gain weight.

They’re not only nutritious but also a great source of carbs and calories.

One medium-sized (118-gram) banana contains the following nutrients

  • Calories: 105
  • Protein: 1 gram
  • Fat: 0.4 grams
  • Carbs: 27 grams
  • Fiber: 3 grams
  • Vitamin B6: 26% of the Daily Value (DV)
  • Manganese: 13% of the DV

In addition, bananas pack many other micronutrients. Green bananas, in particular, are high in resistant starch, which passes through your digestive tract undigested. Research has linked resistant starch to improved gut health

Bananas are a convenient on-the-go snack and can be added to oatmeal or smoothies made with other high-calorie ingredients, such as nut butter or full-fat yogurt to help you gain weight.

2. Avocados

Avocados boast an impressive nutrient profile. Plus, they’re high in calories and healthy fats, making them an excellent choice for people looking to gain weight.

Half a medium-sized avocado (100-gram) contains the following nutrients

  • Calories: 161
  • Protein: 2 grams
  • Fat: 15 grams
  • Carbs: 8.6 grams
  • Fiber: 7 grams
  • Vitamin K: 17.5% of the DV
  • Folate: 21% of the DV

Avocados are also rich in many other micronutrients, including potassium and vitamins K, C, B5 (pantothenic acid), and B6 (pyridoxine)

What’s more, they’re incredibly versatile and can be used in many ways. Try adding them to soups and salads or using them as a spread alongside a protein source like eggs.

3. Coconut meat

Coconut is a versatile fruit that has gained popularity for its many health benefits. It’s also a great source of calories, as it’s high in fat and moderate in carbs.

A 1-ounce (28-gram) serving of coconut meat provides the following nutrients

  • Calories: 99
  • Protein: 1 grams
  • Fat: 9.4 grams
  • Carbs: 4.3 grams
  • Fiber: 2.5 grams
  • Manganese: 17% of the DV
  • Selenium: 5% of the DV

Coconut flesh is also high in many important minerals, including phosphorus and copper.

Best of all, it can be enjoyed in many ways. Try sprinkling shredded coconut onto fruit salad, adding it into stir-fries, or blending it into soups and smoothies to increase the calorie content of your meals and snacks.

4. Mango

Mango is a delicious, sweet fruit that boasts an impressive nutrient profile.

Like bananas, mangoes are a good source of calories — mostly from carbs.

One cup (165 grams) of mango provides the following nutrients

  • Calories: 99
  • Protein: 1.4 grams
  • Fat: 0.6 grams
  • Carbs: 25 grams
  • Fiber: 3 grams
  • Vitamin C: 67% of the DV
  • Folate: 18% of the DV

In addition, mango is a good source of copper, several B vitamins, and vitamins A and E.

Mango is delicious on its own but also a great addition to smoothies, salsas, and summer salads. Try pairing fresh mango with higher-calorie ingredients like nuts or coconut if weight gain is your goal.


Some fresh fruits, such as avocado and coconut, are good sources of healthy fats, which can help you gain weight. Bananas and mangoes are rich in carbs and calories.

Dried fruits

Dried fruits are fruits that have had nearly all of their water content removed through various drying methods.

What’s left is an energy-dense snack that, despite its small size, is very nutritious. Compared to fresh fruit, dried fruit offers a similar amount of micronutrients and can be more convenient and less likely to spoil

Because dried fruits are energy dense, they’re excellent for people trying to gain weight. However, they’re high in natural sugars, so it’s best to combine them with a source of healthy fat or protein to minimize the potential negative effects on your blood sugar

Here are some high-calorie, dried fruits that can help you gain weight.

5. Dates

Dates are the small, cylindrical fruits of the date palm, which grows in tropical areas.

They’re typically sold dried in most Western countries and loaded with nutrients.

One date (24 grams) provides the following nutrients

  • Calories: 66.5
  • Protein: 0.4 grams
  • Fat: 0.1 grams
  • Carbs: 18 grams
  • Fiber: 1.6 grams
  • Potassium: 4% of the DV
  • Magnesium: 3% of the DV

These fruits are also a good source of copper, manganese, iron, and vitamin B6.

Given that dates are typically sold dried, they have a long shelf life, making them a versatile way to increase your calorie intake. They make a great binder in baked goods or can be enjoyed by themselves.

Try stuffing dates with almond butter and coconut flakes for a healthy, high-calorie snack.

6. Prunes

Prunes are dried plums that pack a nutritional punch.

A 1-ounce (28-gram) serving of prunes provides the following nutrients

  • Calories: 67
  • Protein: 0.6 grams
  • Fat: 0.1 grams
  • Carbs: 18 grams
  • Fiber: 2 grams
  • Vitamin K: 14% of the DV
  • Potassium: 4.4% of the DV

Prunes are also known for their ability to alleviate constipation. Their fiber content can help add bulk to your stool and speed its transit through your gut

Prunes have a long shelf life and are easy to add to your diet, making them a simple way to increase your calorie intake and assist healthy weight gain. They taste great on their own, but you can also enjoy them in your favorite salads, smoothies, and baked goods.

low calorie fruits that are best for weight loss and dieting

Did you know that some fruits are lower in calories than others? From apples to raspberries, we’ve rounded up low calorie fruits all under 100 calories…

This round-up of low calorie fruits are all under 100 calories and ideal for weight loss. From apples to raspberries, from strawberries to pineapple, there are plenty of lower calorie fruit to choose from.

If you’re looking for a low calorie snack(opens in new tab), simple desserts option, or quick low calorie breakfast(opens in new tab) idea, these low calorie fruits are a perfect choice. Not only are they low in calories, but they also count towards your five-a-day making them healthy all around.

Fruit is a great source of vitamins and minerals including things like fiber, antioxidants, potassium, vitamin C, and more. It is also the best and most natural way to get your sugar fix and as fruits are healthy sugar substitutes(opens in new tab).

We spoke to nutritionist Mina Khan, who has been providing nutritional advice for over 25 years, to find out more about the health benefits of these low calorie fruits.

Low calorie fruits

1. Apples

Calories: 32 per apple | Five-a-day count: One apple = one

An apple a day keeps the doctor away, and the weight off. Nutrient-rich apples contain a flavonoid called quercetin, which is thought to lower the risk of chronic disease. And one small apple is just around 32 calories.

“One medium-sized apple counts as one of your five a day, so this is a really easy option to just grab when you’re on the go. Apples are high in fiber, vitamin C, and numerous antioxidants,” says Mina, founder of nutraceutical company Formulate Health(opens in new tab).

“As well as being a tasty snack, apples can also be used in breakfasts either mixed in with some homemade granola(opens in new tab) or enjoyed as a porridge topping. If you’re looking to lose weight, stewed apples(opens in new tab) can be a great option for desserts, too, providing you with the sweetness of an apple crumble(opens in new tab) or pie, without the high-fat contents,” Mina adds.

2. Blackberries

Not only are blackberries good for you, but they’re also low in calories. Full of fiber, blackberries are also one of the best sources of antioxidants, which may reduce the risk of many diseases. And they contain a single calorie per berry.

“A serving of nine blackberries has more than 30mg of vitamin C which is half the daily recommended amount. Vitamin C is really important for collagen formation in bones, connective tissue, and blood vessels, helping to strengthen joints, heal wounds and regenerate the skin,” says Mina.

“Vitamin C has also been shown to help the body absorb iron, reduce the length of common cold and even reduce free radicals in the body. Plus, they’re delicious. Especially in a smoothie or blended to make a blackberry coulis for drizzling over melon.”

3. Blueberries

Known for being low in calories but exceptionally high in nutrients, one heaped tablespoon of blueberries contains just eight calories, so you can have three tablespoons and not even hit 30 calories.

“Blueberries are low in calories and fat and provide a really substantial amount of healthy fiber. They’re also an excellent source of vitamin K1 which has been found to help reduce blood clotting, promote bone health and balance out calcium levels in the blood,” says nutritional expert Mina Khan.

“Blueberries are also packed with potassium, which is great for helping to reduce blood pressure and water retention, alongside vitamin C, which is crucial for skin health and immune function. These small but powerful berries also contain magnesium, which is great for those suffering from sleep problems and stress. There’s a reason why so many people refer to blueberries as a superfood.”

4. Cherries

These juicy red stone fruits have a short season in early summer so take advantage while you can because they’re rich in fiber, antioxidants, vitamin C and contain more potassium (that helps nerve function) than apples or strawberries.

Mina comments; “Fresh cherries contain generous amounts of fiber, which we know is great for promoting a healthy digestive system, reducing cholesterol, and balancing blood sugar levels. Cherries also contain C, A, and K vitamins which help aid an array of functions in the body. They also contain antioxidants such as beta-carotene, and the essential nutrient choline, which play key roles in cell growth, neuron communication and the maintenance of vital organs such as the heart, lungs, and kidneys.”

5. Dragon fruit

This stunning-looking fruit contains around 60 calories per fruit. It’s packed with dietary fiber and antioxidants and is a great plant source of magnesium, which helps convert food into energy.

Mina says; “Dragon fruit is becoming more and more readily available in the UK, and contains a large amount of fiber and magnesium as well as numerous antioxidants including betalains which help to reduce cholesterol, flavonoids which can reduce the risk of heart disease and hydroxycinnamates which have anti-cancer properties. What’s more, they look so pretty and are fantastic for adding to a smoothie bowl(opens in new tab) or fruit salad(opens in new tab).”

6. Grapefruit

Not everyone likes the sourness of grapefruit but this citrus fruit is low in calories and high in nutrients. It’s an excellent source of antioxidants and vitamins A and C, as well as potassium that helps regulate blood pressure. It’s thought to curb appetite but can react with certain drugs such as statins, so if you’re taking medication check before eating.

“Grapefruits are rich in fiber, which helps maintain a healthy digestive system and promotes greater feelings of fullness, which is excellent for weight loss, especially considering its low calorie total. Grapefruits also contain substantial amounts of vitamin C, vitamin A, magnesium, thiamine, and folate, which work together to improve general feelings of wellness in the body and mind,” says nutritionist Mina Khan.

7. Kiwi fruit

One peeled kiwi fruit contains just 42 calories. Kiwi fruit also contains dietary fiber and will provide you with more vitamin C than oranges.

Mina explains; “Kiwis contain a really high amount of vitamin C, more than the daily recommended amount in fact. They’re also high in fiber and low in calories, making them an excellent snack choice to keep you going during the day. The antioxidants found in kiwis also help contribute to a healthy, strong immune system. So eating kiwi regularly could help prevent the onset of viruses, colds, and other common illnesses.”

8. Oranges

A thirst-quenching, medium-sized orange contains around 62 calories and is a good source of fiber, calcium, and vitamins A and C.

“Oranges are also a great source of vitamin C, with one orange providing 100% of your recommended daily intake. On top of this, they’re also high in potassium which has been found to help lower blood pressure and even reduce symptoms of anxiety and stress. If you’re a fan of oranges,” says Mina.

Mina adds; “I’d recommend eating them whole as opposed to pressing them to make a juice or smoothie. This is because when they’re blended, they’re really easy to overeat, as a single glass of freshly squeezed orange juice can contain four or five oranges, which of course means you’re consuming four or five times as much calories and sugar, without benefitting from the feelings of fullness you’d get from eating the fruit whole.”

9. Peaches

You’ll find around 50 calories in a medium peach. Like many other fruits, peaches are a great source of antioxidants, including caffeic acid and carotenoids – which are thought to have cancer-fighting properties – and vitamins A and C.

Nutritionist Mina shares; “Peaches contain a broad range of vitamins, including vitamin C, A, E, and K as well as potassium, copper, and manganese. These vitamins provide many health benefits including skin health, digestion, blood pressure, and more. One of my favourite peach recipes is a feta and peach salad(opens in new tab). Simply throw together some lettuce leaves, spinach, or rocket with some crumbled feta cheese and top with sliced peaches. Although it sounds simple – trust me – it’s one of the yummiest salads you’ll try.”

10. Pears

A small pear provides 85 calories. Like apples, they contain pectin – a type of plant fiber that’s good for gut bacteria – and copper, which helps the body make red blood cells.

“Pears provide small amounts of folate, provitamin A, and niacin. Folate and niacin are important for cellular function and energy production, whereas provitamin A supports skin health and wound healing. Pears also contain copper and potassium,” says Mina.

“Copper boosts immunity, cholesterol metabolism, and nerve function, while potassium improves muscle contractions and heart function. Honey poached pears are great when paired with a nice thick natural yogurt, and a great go-to dessert when trying to keep an eye on your weight.” Mina adds.

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