Fruits are healthy. But did you know that they can also contain a lot of calories? So that you know, we have entered in a calorie table fruit that contains few calories and can thus help you lose weight.
Fruits are mega healthy. They contain vitamins, minerals and sometimes a lot of calories.
Why a calorie table divides fruit into good and bad? Well, quite simply: there are fruits that can make you fat and those that help us lose weight.
You'll learn in this post,
- Which berries are low in calories,
- what varieties of stone fruit are suitable for weight loss,
- Why and what pome fruit you should eat,
- which exotic fruits you may reach for,
- What are the top 10 low-calorie fruits,
- the biggest calorie bombs,
- Where the difference between good and bad calories lies
But don't misunderstand: Fruits should be a regular part of your diet.
Three portions of fruit and vegetables should be served per day, says the World Health Organization (WHO).
So you finally succeed in the dietary change!
If we follow the recommendation, we provide our body with a whole range of vitamins and minerals.
In most cases, there are even more than in vegetables. Fruits we eat raw, so no nutrients can be lost.
But if you want to lose a few kilograms, you should also pay attention to the calorie content of fruits. Fruit has more calories than vegetables.
So that you know exactly whether you'd better reach for an apple, banana or plum, we've included fruit in our calorie table that's good for you if you want to lose weight.
Tip: Do you know the book "Smoothies for Weight Loss?" In it you'll find 100 recipes for fruity smoothies. You can order the book from Amazon.
Table of contents
Calorie table fruit for berries
If you want to do something good for your health and your figure, berries in all shapes and colors should end up on your plate.
You can snack on them, mix them into cereal, make them into smoothies, stir them into porridge, and more.
| Fruit | Calories in 100 g |
| Strawberry | 32 kcal |
| Raspberry | 33 kcal |
| Red currant | 36 kcal |
| Cranberry | 38 kcal |
| Blueberry | 39 kcal |
| Black currant | 40 kcal |
| Blackberry | 43 kcal |
| Gooseberry | 44 kcal |
| Kiwi berry | 52 kcal |
Mega delicious and low in calories: rhubarb grits with strawberries!
Calorie table fruit for stone fruit
It is worth entering in the calorie table fruit that does not have to be imported from far away, but grows right on your doorstep.
Peaches, nectarines and the like are a must in summer. As temperatures get warmer, the desire for stone fruits increases. And that's a good thing. Many of them contain few calories.
| Fruit | Calories in 100 g |
| Peach | 41 kcal |
| Apricot | 43 kcal |
| Plum | 48 kcal |
| Nectarine | 56 kcal |
| Mango | 60 kcal |
| Cherry | 62 kcal |
| Mirabelle | 63 kcal |
The best dessert ever: Grilled peaches with yogurt!
Pome fruit calorie table
You love apples and pears? Very good! Because there are also varieties of pome fruit that contain few calories. They are in season all year round because they can be stored very well.
So you can stock up on plenty of apples and pears and always have some healthy fruit on hand.
| Fruit | Calories in 100 g |
| Quince | 38 kcal |
| Apple | 52 kcal |
| Pear | 55 kcal |
Did you know that boiling down applesauce is so easy?
Depending on the variety and fructose content, different apple varieties end up higher or lower in the fruit calorie table.
For example, a Golden Delicious has 57 calories per 100 grams, while the Pink Lady has 55 calories and the Gala apple has 52.
Calorie table fruit - citrus and exotic fruits
| Fruit | Calories in 100 g |
| Lemon | 29 kcal |
| Watermelon | 30 kcal |
| Papaya | 32 kcal |
| Guava | 34 kcal |
| Grapefruit | 42 kcal |
| Orange | 47 kcal |
| Tangerine | 50 kcal |
| Pineapple | 50 kcal |
| Kiwi | 61 kcal |
| Fig | 63 kcal |
| Lychee | 66 kcal |
Mega delicious and low calorie: watermelon pizza!
Top 10 fruits with few calories
We have entered in this calorie table fruit that can help you lose weight. And across the bank from stone fruit to exotics to berries.
| Fruit | Calories in 100 g |
| Watermelon | 30 kcal |
| Strawberry | 32 kcal |
| Papaya | 32 kcal |
| Raspberry | 33 kcal |
| Guava | 34 kcal |
| red currant | 36 kcal |
| Cranberry | 38 kcal |
| Blueberry | 39 kcal |
| Black currant | 40 kcal |
| Peach | 41 kcal |
5 irresistible recipes for low calorie salad dressing
The biggest calorie bombs
Why a calorie table divides fruit into good and bad fruits should now be clear. But do you know which fruits contain the most calories? You should only eat a little of this fruit if you want to lose weight.
| Fruit | Calories in 100 g |
| Passion fruit | 97 kcal |
| Banana | 89 kcal |
| Pomegranate | 83 kcal |
| Grape | 70 kcal |
| Persimmon | 70 kcal |
In principle, fruit contains calories in small quantities. However, there are exceptions. Namely, always when it comes to dried fruit. This is because water is removed from the fruit. What remains is a lot of fructose.
| Fruit | Calories in 100 g |
| Banana chips | 519 kcal |
| dried cranberries | 308 kcal |
| Apple chips | 298 kcal |
| Dates | 285 kcal |
| dried apricots | 241 kcal |
Why you should eat a lot of fruit
Whether you want to lose weight or not, whether you enter fruit in a calorie table before you eat it or not: eat it regularly. Low-calorie fruits should be on your menu 2x per day.
Yummy! 9 low-calorie snacks for in between!
The nutritional values in fruits help our body to be supplied with vitamins. This helps us stay healthy, reduce stress and ward off infections.
Apples in particular contain lots of vitamins. Over 30 healthy nutrients can be found in an apple if you eat it with its skin.
What are calories in food?
The calorie count in food shows you how much energy it provides. This is calculated in foods by the proportion of fat, protein and carbohydrates.
The calorific value of food indicates the energy density that is produced when it is metabolized in the body. Sounds complicated or? But it is not :)
1 gram of fat provides 9 kcal, 1 gram of protein and carbohydrates provide 4 kcal. Or, in other words, high-fat foods have a higher energy density and therefore more calories.
By the way, people have not been saying calories for a long time. Instead, we have been using kilojoules for a long time. Nevertheless, calories remain in our linguistic usage. If you want to convert joules into calories, you have to divide the factor 4.18.
Good and bad calories
If you're using a calorie chart to categorize fruit, you've probably heard of good calories and bad calories.
Fats, proteins and carbohydrates have a different influence on the metabolism. That's why an apple is metabolized differently than spaghetti, even if you eat the same amount of calories.
400 calories from a cake have a different effect than 400 calories from a colorful salad.
The sugar in the cake or fruit cause the blood sugar level to shoot up. Our body secretes insulin and, in the long run, favors fat storage. That's why, when you reach for fruit, you should give preference to low-sugar fruits.
Our conclusion
It makes sense to rate fruit in a calorie chart if you want to lose weight. But even if you want to keep your kilos, it is better to reach for an apple instead of a banana.
This does not mean that high-calorie fruits are absolutely taboo. But you should eat them with caution.
Enjoy it :)
To browse further:
* Advertising & affiliate links: Our website is financed by advertising and affiliate links. As a partner of linked stores (e.g. Amazon) we earn from qualified sales.
Read more