Which Fruits Have The Most Calories


Which Fruits Have The Most Calories? Fruits make up an important part of a healthy diet. There is a wide variety available; which makes it straightforward to choose fruits that are suited to your taste, budget and health needs. The fruit’s physical characteristics are related to the calories it contains. Different fruits have different calorie levels so knowing what fruits have the most calories will help you select your favorite fruit types in terms of how many calories they contain.

The 7 fruits with the highest calorie counts

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And because of this, new research suggests that increasing your diet of both fruits and vegetables can lower your risk of passing away from long-term illnesses including cancer and heart disease.

Eat fruit, then! The problem, though, is that consuming fruit in excess will actually hinder your efforts to reduce weight.

According to Martha McKittrick, a registered dietitian nutritionist based in New York City, fruit does, in fact, contain calories and natural sugars. Aim for roughly two servings of fruit per day instead.

You can also use it as a deserving dessert substitute to satisfy your sweet need.

If you’re desiring something sweet, McKittrick continues, “I’d much rather see you eat fruit than sweets or chocolate.”

It is obvious that any fruit can be a great, healthy addition to your diet.

The overall takeaway, according to McKittrick, is to not be afraid of fruit; just be mindful of quantities. Knowing which fruits have the most calories makes sense for this reason.

She observes that these typically consist of fruit juice, dried fruit, coconut, avocado (yes, that bowl of guac is a bowl of fruit), and coconut. Replace them with lower-calorie fruit options (like berries) and you’ll be able to eat more of them while still feeling satisfied.

If you keep track of how much you’re eating, you can include all of the foods listed below in a diet that is both nourishing and gratifying.

Here are several fruits that contain a lot of calories, frequently in a small packaging, ranging from dates, figs, and raisins to avocados, coconut, and raisins:

1. Avocados 

Calories: 322 per whole avocado

Benefits: This is a calorie-rich fruit because it’s packed with good-for-your-heart monounsaturated fats. (In fact, one whole fruit has nearly 30 grams of fat.)

That’s why eating half may be a better option. Along with that fat, you’ll get an excellent source of digestion-friendly fibre, too.

2. Figs

Calories: 150 per five small figs

When fig season happens, the healthy Insta community gets excited. Figs dominate toast creations and yogurt bowls.

One reason: they’re candy sweet. And in fact each small fig contains seven grams of sugar, one reason they tend to be higher in caloriess. But with that sugar, you’re also getting some important nutrients, like bone-building vitamin K and manganese.

3. Dates

Calories: 1 158 calories per 100 grams of pitted medjool dates

These are a smoothie lover’s go-to when adding a burst of sweetness to the mix. A 100-calorie serving packs about 25 grams of natural fruit sugar. But don’t worry too much—they’re also a good source of fibre to slow digestion.

4. Shredded coconut

Calories: 466 per cup

Yes, this tropical fruit adds a nice hint of sweet and crunch to oatmeal and yogurt—along with calories, too.

It comes from the higher fat content in coconut, but the upshot of additional fat is that it’s satiating. Look for unsweetened coconut to help cut calories a bit.

5. Raisins

Calories: 429 per cup

With all the water sucked out of them, dried fruit becomes a more concentrated source of sugar.

“The kilojoules add up fast, “ says McKittrick. A cup of grapes only has 15 calories, so you can eat far more volume if you go the fresh route.

6. Bananas

Calories: 121 per large banana

Have you seen bananas these days? They can be huge. And that may mean that eating one actually counts as two servings of fruit.

‘Naners do offer some great nutrients, including heart-healthy potassium and immune-revving vitamin C—just choose one on the smaller side.

7. Prunes

Calories: 418 per cup of pitted prunes

Like with raisins and dates, prunes (dried plums) have higher sugar and calorie counts than their fresh counterparts.

However, they also are high in fibre and have been shown to aid weight-loss efforts—so don’t nix them from your shopping list entirely.

High-calorie foods that are good for health

01/9 Why high-calorie foods are important?

We are all aware that eating foods with a lot of calories might help us gain weight. While many of us are struggling with weight loss, others are struggling with weight gain. Here, we’ll discuss a few widely consumed items that are accessible, high in calories, and that you can easily add to your everyday diet to put on weight. Look this this

02/9​ Peanut Butter

A daily serving of 2 tablespoons of peanut butter, which provides 191 calories, 7 grams of protein, and 7 grams of carbohydrates, is advised if you are underweight. Additionally, it is abundant in 20 amino acids, which will strengthen your immune system.

03/9​​ Banana

Gain 105 calories and 27 g of carbohydrates per day by consuming one medium banana. Experts claim that eating bananas on a daily basis will help you feel more energized. For added nutritional value, combine it with a glass of milk.

04/9​Red Meat

It has been established that red meat contains high levels of dietary creatine and the amino acid leucine, which together stimulate protein synthesis and aid in the development of lean muscle. Make sure you consume one serving of red meat every week and select a lean cut over a fatty steak.

05/9 ​Rice

It has been established that red meat contains high levels of dietary creatine and the amino acid leucine, which together stimulate protein synthesis and aid in the development of lean muscle. Make sure you consume one serving of red meat every week and select a lean cut over a fatty steak.

06/9 ​Salmon

A Korean study found that eating fish and green vegetables together increases muscle mass. According to experts, eating 1-2 pieces of fish each day with some veggies and almonds would help you gain bulk if you are underweight.

07/9 ​Cheese

Cheese is also rich in calories and you may choose cheddar, mozzarella, ricotta, or parmesan and start eating them regularly to gain lean muscles and also build your strength.

08/9​ Dry fruits

They are loaded with calories, fruit sugar, protein and healthy fats. According to experts, consum ing a handful of dry fruits as a pre-or post-workout snack is ideal.

09/9​ Bacon

Bacon is also high-calorie high-fat meat that can be added to your daily diet to gain weight. As per a study, 100 g of bacon provides 393 calories, 14 g protein and 37 g fat. The ideal way to consume bacon is to add it to your breakfast meal. It will also give you the lasting energy kick for the day.

10 Foods With Way More Calories Than You Think

How to consistently choose the healthiest options for weight loss at the salad bar, cereal aisle, and fresh bread bakery.

Woman making green smoothie.jpg

Lunchtime kale? As she took me inside the neighborhood salad bar, my buddy Joanna questioned me.

Yes, she replied. I’m watching my calories because I’m on a diet. She selected some greens and dressed it with French dressing before adding Craisins, avocado (for its healthy fats), walnuts, and grilled chicken. Low-cal, correct?

Foods That Boost Metabolism

I remarked, “More like d’oh-cal.” “You made some good decisions, but they cost you 700 calories!”

Hard to hold her responsible. Even if you are successful in avoiding bread, cheese, and all the fried extras, you might still leave with a salad that contains almost twice as many calories as is recommended. This is due to the fact that even the healthiest foods can contain many more calories than you might realize.

Our team at Eat This, Not That! has put together this list of 20 foods that have a surprising number of calories to assist you in navigating the salad bar and other “healthy” scenarios. Make an informed decision, then continue with these 42 methods to lose 5 inches of belly fat.


The Wrong Smoothies

Average calories per serving: Varies, but some can cost you 1,000 calories!

The right smoothies can be weight loss at the press of a button; the wrong ones simply pop your buttons. It’s all about the ingredients. Smoothies made from fruit juice are essentially liquid sugar that spikes your blood sugar, and many flavored varieties are basically ice cream (Jamba Juice’s Peanut Butter Moo’d Smoothie is 980 calories!). In his book Zero Belly Smoothies, Dave Zinczenko offers 100+ weight loss recipes, including smoothies for dessert after dinner. “Each one has the perfect ratio of protein, healthy fats and fiber,” he says.

Eat This, Not That! tip: Add dark chocolate, which contains a high percentage of pure cocoa butter, a source of saturated fat called stearic acid that slows digestion.


Salad Dressing

Average calories per serving: 100-200 calories

Since salad dressing is merely a flavor enhancer for meals, we don’t frequently consider its calorie content. However, if you drown your vegetables with the dressing, you may be unknowingly adding several hundred calories to your dinner. Ranch dressing has 145 calories per tablespoon, while Thousand Island dressing has 111 calories.

Eat This, Not That! tip: Since the average salad can contain up to five tablespoons of dressing, which can add an additional 725 or 555 calories to your diet, respectively, stick to a small amount of olive oil and balsamic vinegar instead.



Average calories per serving: 210 per ½ cup

Don’t let the health halo fool you: Granola begins healthy—with tummy-filling fiber oats—but by definition, the oats are coated in sugar, sweeteners, dried fruits, or fatty nuts, which conceal extra sugars and calories. For instance, 1/2 cup of Nature Valley Crunchy Granola Protein Oats ‘N Dark Chocolate contains 210 calories and 14 grams of sugar. If you must treat yourself, pick a treat with more fiber than sugar, such as KIND Healthy Grains Vanilla Blueberry Clusters, which also contains 210 calories but just 5 grams of sugar.

Eat This, Not That! tip: For a complete list of Eat This, Not That!-approved brands, click here for The World’s 10 Healthiest Granolas!


Average calories per serving: 180 calories per 2 tablespoons

We frequently overlook mayonnaise’s calorie content since, like salad dressing, it is frequently added to a meal. Even though the famous condiment is a must-have for sandwiches, two teaspoons might add more calories than the actual meat.

Eat This, Not That! tip: If you’re looking to dress up your sandwich, put mustard on it instead. It’s more flavorful than mayo has just five calories per teaspoon. In fact, a teaspoon of mustard can boost metabolism by up to 25 percent for several hours, according to English researchers. Just make sure you’re eating pure mustard, not the sweetened, honey mustard stuff!


Coffee Creamer

Average calories per serving: 130

If you add flavored coffee creamer to your morning cup of joe, the two (yes, two) calories in a plain cup of black coffee multiply tremendously. Coffee Mate’s Salted Caramel Chocolate creamer has no nutritional value and 35 calories per tablespoon. Two teaspoons of the substance per day added to coffee results in an additional 490 calories each week.

Eat This, Not That! tip: Always bet on black.


“Healthy” Cereal

Average calories per serving: 160

You are aware enough to avoid cereals that are obviously high in sugar, such Honey Smacks and Froot Loops, but there are many other cereals that sound healthy yet have a high caloric content. Consider Kellogg’s Cracklin’ Oat Bran as an illustration. 19 g of sugar and 267 calories are in one cup. The presence of sugar alone should raise red flags, but Cracklin’ Oat Bran also contains palm oil, which blocks the hormones that regulate your hunger.



Average calories per serving: 234 per cup

We adore avocados because they are loaded with nutrients, including potassium and heart-healthy fats. However, they also contain a lot of calories. As many as 400 can be found in a huge avocado! However, no other fruit is known to specifically reduce belly fat, suppress hunger, increase nutrient absorption, cut cholesterol, and combat free radicals.

**Eat This, Not That! Tip: Avocados best known for their high healthy fat content—9 percent!—and it’s this richness of monounsaturated and oleic fatty acids that makes avocado one of the overall healthiest entries on this list despite being high in calories. Check out these avocado-based recipes.


Nuts and Nut Butters

Average calories per serving: Varies, but some nut butters have 200 calories per 2 tablespoons

Nuts are nutritious yet high in calories, much like avocados. Macadamia nuts, pecans, Brazil nuts, and walnuts all have 201 calories in only one ounce. Nevertheless, because many varieties are high in fiber and low in sugar, nuts make a fantastic snack or salad addition. But watch out for nut butters, which can often have needless added sugar that adds extra calories. A spoonful of almond butter contains three times as much vitamin E as a spoonful of peanut butter, but stay with the almonds because it has 98 calories compared to 94 for one tablespoon of each.


Dark Chocolate

Average calories per serving: 170

Despite being healthier than its more frequently less-sweet white and milk chocolate siblings, dark chocolate is still, well, chocolate. A typical ounce of dark chocolate with a cacao content of 70 to 85% has about 167 calories, and that’s without any additional ingredients like caramel, almonds, or nuggets that can significantly increase the calorie count.

Eat This, Not That! Tip: If you’re craving something sweet, reach for some fiber-rich fruit instead, and add just a square of the right dark chocolate.


Dried Fruit and Fruit Juices

Average calories per serving: 130 and up

The term “calorie dense” refers to a food’s ability to provide a lot of calories from a short amount of consumption. For instance, 129 calories are present in a little 1.5-ounce box. Think twice before adding dried fruits to a salad or eating them as an afternoon snack because they also have a lot of sugar in them. If you sense a fruit hunger coming on, choose the actual thing rather than fruit juices because they are equally heavy in sugar and calories.

Eat This, Not That! Tip: Fresh fruit isn’t calorically dense (you can eat two full cups of grapes for the same amount of calories as that box of raisins) and it’s a great source of fiber.

10 high calorie foods that are actually really good for you

Calories have earned a reputation as the weight-loss battle’s worst opponent. Many people use their daily calorie intake as a guide, thus anything with a somewhat high caloric content is frequently considered to be an absolute no-go.

But here’s the thing: because they are also high in calories, some foods that are very nutritious are actually going unnoticed by us. Some foods that are abundant in calories aren’t thought of as “healthy foods,” but some are, according to sports nutritionist Nigel Mitchell.

Furthermore, we are losing out if we exclude these nutrient-dense foods from our diets just due to their calorie content. In order to help you create a balanced diet, here are 10 foods that, despite their high calorie content, are also rich in useful nutrients:

1. Pistachios

(560 kcal/100g, average serving 30g)

These are arguably the greatest tree nuts to eat overall. Nigel suggested roasting the nuts in their shells rather than removing them since doing so lengthens the time it takes to finish a meal and allows your brain to catch up to your stomach. “Recent research has revealed that regular eating can aid the control of gestational diabetes because the green and purple color is rich in antioxidants.” This is excellent news if you intend to get pregnant soon.

pistachios, nuts

2. Avocado

(160 kcal/100g, average serving 200g)

Avocados have been become so popular in recent times, there’s even been a feared world shortage of them. And it makes sense when you consider how healthy they are. “These are really great for anyone wanting to boost healthy fats, and professional athletes alike. They are a good source of many vitamins but they’re particularly great for plant sterols and healthy fats,” said Nigel.

3. Chia seeds

(480 kcal/100g, average serving 10g)

“These are presently one of the highest rated superfoods and offer far too many beneficial nutrients to list in a single paragraph. One essential point to keep in mind is that they should be soaked or ground in order to release all of the omega 3 fats and nutrients “the expert recommended. Due to the fact that chia seeds produce a lot of nutrients when left to soak in milk, they are a popular addition to overnight oats.

chia seeds

4. Chocolate

(580 kcal/100g, average serving 40g)

If the cocoa content of the chocolate is high (at least 85%), it may surprise you to learn that it is on this list of healthy foods. “High cocoa content offers people the chocolate high they desire, but cocoa is also a fantastic source of cacao flavonoids, which can improve your mood and circulation, and it even contains nutrients like iron and calcium,” said Nigel.

5. Fillet steak

(300 kcal/100g, average portion 150g)

The nutritionist noted that a typical serving of 150g will include roughly 30g of protein and said, “From a nutritional point of view, the fillet steak is a superb source of protein, iron, and B vitamins.” Nigel said, “When including things like fillet steak, the main thing is to restrict the portions and not to eat too frequently.


6. Coconut oil

(895 kcal/100g, average serving 10g)

“Coconut oil has a mixture of natural fats, some of which are medium chain fats, which are much easier to digest,” explained Nigel. “Coconut oil also claims to contain fats that support the immune system by having an antimicrobial property,” he added, noting that saturated fats in the oil help to support a healthy cholesterol.

7. Quinoa

(360 kcal/100g dry weight, average serving 50g dry weight)

Quinoa might be the most tricky superfood to pronounce, but it’s worth adding to your diet. “This seed (not a grain) contains a wide range of nutrients, and is particularly high in healthy fats, protein and slow released carbohydrate,” said the nutritionist, suggesting: “It can be cooked like rice for a grain type effect or can be made into a porridge.”

8. Mackerel

(305 kcal/100g, average serving 100g)

“Mackerel is a fish with 30 different species that belongs to the same family as tuna. It contains a lot of omega 3 fatty acids, especially docosahexaenoic acid (DHA), which is crucial for the brain and nervous system, and eicosapentaenoic acid (EPA), which has anti-inflammatory properties. It is a good source of calcium and vitamin D, which the majority of people need more of, especially in the winter, in addition to healthy fats and protein “Nigel elucidated.

9. Mixed dried fruit

(360 kcal/100g, average serving 50g no added sugar)

Dried fruit can be sugary, but as long as you pick a variety with no added sugar, these can make a great snack. “They are high in vitamins such as vitamin C, fibre and antioxidants,” said Nigel.

dried fruit

10. Tahini

(595 kcal/100g, average serving 20g)

This popular spread is often used in dips like hummus, and is made from sesame seeds that are toasted, hulled and then ground. And it’s good for you, says Nigel, who noted that it’s “high in protein and healthy fats”.

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