Fruits are the store houses of all the nature’s love that it has bestowed on us, in the form of all kinds of essential nutrients, minerals and vitamins, which are important for the growth and health of our body. Not all fruits have the same kind or amount of sugars and nutrients, with some fruits packing in more calories than the others. While some fruits are very high in fiber and water content, others are richer in natural sugars, fat and carbohydrates.
The secret to a good health is to consume a healthy balance of fruits, to ensure that the body gets a mix of all essential nutrients. People wanting to loose weight might swear off some kinds of ‘high carbs’ and ‘high fat’ fruits. But really, it depends on your fitness targets and the kind of body you’re trying to achieve. If you’re trying to gain weight, or bulk up by working out at the gym, you will want to consume these high calorie fruits to maintain high levels of energy and to make up for the nutrients that are getting lost through sweat. ALSO READ: Easy Apple Recipes for Weight Loss: 4 ingenious and healthy ways of eating apples while dieting
These are the top 10 fruits with the highest calorific value:
Bananas are the key ingredient in many high calorie power smoothies and drinks, which are consumed by many gym goers, looking to pile on complex carbohydrates to keep their energy levels high. They’re the best high calorie foods you can find around you- they’re cheap and are available all round the year. They’re also high in potassium, which helps in improving blood circulation. It’s also high in water content, and helps to keep your body hydrated. ALSO READ: Best Fruits for Weight Loss: Top 10 fruits to naturally burn fat faster!
We suspect, that the king of fruits has been given the hallowed position because of its high levels of sweetness and taste. That is also the reason that fitness freaks swear off this fruit and it’s enticing juicy pulp. One cup of chopped mango pulp has about 100 calories, so you must be careful about eating too much of it. But it’s certainly a highly energy boosting food and can be consumed in the form of milkshakes and smoothies, as well as yogurts and ice-creams. It also has high levels of fiber, prectin and Vitamin C.
Grapefruits are one of the healthiest citrus fruits, with a cup of the pink fruit having around 100 calories. The fruit is also one of the richest sources of Vitamin C on the planet, and has also been known to fight bad cholesterol in the blood. You can eat it raw or with salads or consume it in the juice form. ALSO READ: Best Food Pairings for Weight Loss: Top 5 super food pairs to loose weight faster
Berries are perhaps the healthiest fruits and blueberries has the highest amount of calories, among the berries. Blueberries are rich in antioxidants and are great for the heart, the brain, the immune system, the eyes and the blood. One cup of blueberries contains as many as 85 calories. They taste great in desserts, with yogurts, in smoothies and shakes and even in salads and diet snacks.
5. Coconut Flesh
Coconut is not technically a fruit, but it’s close. Various parts of the coconut have high nutritional and calorific value, especially the cream or the flesh of the coconut. A 100 gm serving of coconut cream packs as high as 330 calories! Therefore, you might want to go easy on the cream, if you’re watching your weight. However for people looking to bulk up, it’s a great source of good heart healthy fats. Coconut creams also come in sweetened and canned form, which can add unnecessary to your calorie count and can be avoided. ALSO READ: Best midnight snacks for weight loss: Top 10 yummy and guilt-free foods you can snack on in the night
Avocados are super foods, with immense health benefits and a generous amount of good fats, as well as antioxidants. Avocados are extremely calorie rich because of their fat content. One gram of fat packs more calories than the same amount of carbohydrates. One single avocado contains as much as 322 calories and a cup of this savoury fruit can still be excessive for you at 240 calories. However, their nutrient profile is one of the richest on the planet, as they contain nearly 20 different types of vitamins and minerals.
7. Dried Fruits
Dried Fruits have even more calories than normal fruits, as the latter contain water content. In dried fruits the natural sugars get concentrated, giving them a higher calorific value per gm, compared to fruits. One 100 gm serving of dates contains as much as 228 calories, and a cup of dried figs contains about 100 calories. Raisins can trump both these fruits with almost 300 calories per cup! Take your pick from among dried fruits and snack on them before you hit the gym, for an instant energy boost. ALSO READ: Detox Water Recipes for Weight Loss: Top 5 easy home made detox water recipes to burn fat faster!
Grapes are antioxidant store houses and contain polyphenol, which has been known to prevent many different kinds of cancers, including esophageal, lung, mouth, pharynx, endometrial, pancreatic, prostate and colon. The reservatrol, which makes red wine favourable for heart health, is a kind of pelyphenol, found in the skin of red grapes. These fruits in themselves might not be so high in calories, with one cup containing just around 70 calories, but the way they’re usually eaten- in the forms of jams and jellies- can be pretty sugary and calorie intensive.
Most of calories in pears comes from carbohydrates (95 per cent of the total calories), which is actually great if you’re working out. However, despite the high crab content, the glycemic content of the fruit is pretty low, which is again great for diabetic people. Pears are high in both soluble and insoluble fiber, which is important for the health of the gut and the digestive system. One 100 gm serving of pears contains 57 calories. ALSO READ: How to lose weight post pregnancy? Top 10 Weight Loss Foods to shed kilos faster after delivery
Plums or ber are rich in many essential nutrients and are rich sources of Vitamins A, C, K and folate. Minerals present in plums include potassium, fluoride, phosphorous, magnesium, iron, calcium and zinc. They’re also rich in dietary fiber. One 100 gm serving of plums contains 47 calories.