High-Calorie Fruits: Which to Eat in Moderation
It’s always advised to include lots of fresh and healthy fruit into your diet as they are packed with nutrients and amazing health benefits. However, you do need to keep an eye on which fruit you eat, as well as how much because some fruits are very high in sugar and calories from fat. This is a list of high-calorie fruits that you should watch intake of.
The blessed avo is the saviour of many a breakfast (and lunch and dinner) but, like all good things, it needs to be eaten in moderation. 100g of avocado can contain up to 160 calories, which is not so bad provided you’re eating a balanced 2000 calorie-a-day diet. But, if you’re just eating a whole avo every day without checking the rest of your fat intake, too much avo could cause you to gain weight. The good news is that avos are full of good fats, so make an effort to include this rather than unhealthy fats in processed foods.
Bananas are a great, quick snack to grab on the run when you’re a bit peckish and they are really healthy, too. They’re packed with B6 vitamins, potassium and fibre. They are, however, high in natural sugars too, and need to be eaten in moderation. One banana a day is probably as much as you should eat in one day, as one regular-sized banana can contain up to 120 calories.
Coconut is nothing short of a nutritional powerhouse. It’s packed with iron and fibre, so is good to include into your diet but as it’s high in saturated fat, you need to watch your intake. 100g of coconut flesh can contain nearly 350 g of fat, which means you should be eating small amounts of it or balancing within your diet and fat intake.
Dates are a great source of dietary fibre and are packed with vitamins like calcium, iron, vitamin K and B vitamins, including vitamin B-6 and folate. A 100g serving of pitted dates supplies 19 percent and 11 percent of the daily values for potassium and magnesium, respectively. However, that 100 g will also contain 277 calories, which is the same as about two packets of crisps.
While figs are delicious and packed with nutrients, they also contain a lot of sugar. One small fig can have nearly 7g of sugar! So, make sure you’re limiting your figgy intake, 100g of them can have 107 calories.
Grapes are not only delicious but they are also the basis of one of our favourite things – wine! They do have health benefits – they contain antioxidants such as polyphenols, as well as fibre. They also do have quite a bit of sugar though, so just be aware of how many you are eating (or drinking!) 1 cup of grapes serves up about 15g of sugar.
Mangoes are a great source of vitamin A and vitamin C and the rich fibre content, as well as magnesium, iron and antioxidants, make mangos a nutritious fruit with zero cholesterol. However, they tend to be quite high in sugar and a 200g mango can contain nearly 30g of sugar, so be cautious when eating it.
Because of the size of a pomegranate aril it’s hard to imagine that these little guys could be a sugary culprit, but as a whole, the sugar content of a pomegranate can be quite high – around 14g per 100g. Considering the arils are usually enjoyed tossed into a salad or the like you should be ok, but just bear in mind eating a whole fruit often or drinking pomegranate juice could result in high sugar intake.
Dried fruit is great because it makes for a tasty and handy snack for on the go. It is important to remember, however, that dried fruit has had the water removed from it, which concentrates the sugar level. Also because the water has been removed, the fruit is also smaller and more concentrated itself so it’s much easier to consume a lot more. Think of a dried apricot or peach, it’s easy to consume 6-8 pieces or more, but would you eat that much whole fruit? Also be wary of dried fruits with sugar added to them – this is bordering on becoming a sweet. Dried fruit can be a great, healthy snack, but like all things, moderation is key.
Check out our seasonal fruit and veggie chart so that you know what is in season and when.