TOP 10 Fruits with High Calorie Content You Should Know

In addition to fish and vegetables, fruits are also a significant source of calories. However, not all fruits have the same calorie content. To build a balanced diet with reasonable calorie intake, you need to be aware of fruits with high calorie content. Explore the TOP 10 fruits with high calorie content through this article on Mytour Blog.

What are Calories? How do they impact the body?

Calories are a unit of energy. Our bodies use calories from food and drinks to maintain basic functions and other activities. When the calories consumed equal the calories burned, the body is in a balanced state. If the calories consumed exceed the calories burned, the body will store the excess calories as fat, leading to weight gain. Conversely, if the calories consumed are less than the calories burned, the body will use stored fat to provide energy, resulting in weight loss.

Fruits with High Calorie Content

Certain fruits with high calorie content can assist in healthy weight gain and come with additional benefits:

Banana

Banana is a fruit with relatively high calorie content compared to other fruits. It is also rich in nutrients like fiber, vitamin C, vitamin A, Potassium, Magnesium, and Manganese.

Eating bananas in combination with protein-rich, fatty foods, and various seeds can help you gain weight in a healthy way. Additionally, this fruit aids in improving digestion, boosting the immune system, and reducing stress.

Nutritional content in a ripe banana:

• Approximately 110 calories.
• 1g protein.
• 0g fat.
• 3g fiber.
• 28g carbohydrates.
• 15g natural sugars.
• 450 mg Potassium.

Avocado

Avocado is a fruit with a very high calorie content. It also contains plenty of heart-healthy fats, fiber, vitamin C, vitamin A, and Potassium. Avocado can aid in improving digestion, boosting the immune system, preventing inflammation, and combating aging.

However, consuming excessive avocados in a day may lead to increased cholesterol, unwanted weight gain, and surplus calorie intake.

Average nutritional content in half an avocado:

• 130 calories.
• 1g protein.
• 12g fat.
• 6g carbohydrates.
• 6mg vitamin C.
 

Mango

Mango is a tropical and delicious fruit with a relatively high calorie content. It is rich in vitamin C, vitamin A, fiber, and beneficial antioxidants for health. Enjoy mango in various ways such as smoothies, juices, mango ice cream, or with yogurt.

However, excessive consumption of mangoes may lead to allergies, increased blood sugar, unwanted weight gain, and excess fructose intake.

Nutritional content of a ripe mango:

• 99 calories
• 1.4g protein
• 6g fat
• 25g carbohydrates
• Vitamin C.

Coconut Meat (Coconut Rice)

Coconut is a fruit rich in calories and beneficial nutrients such as vitamin C, E, B, manganese, potassium, and magnesium. Additionally, coconut meat contains a healthy amount of fats that contribute to improving heart health. Those aiming for healthy weight gain should not overlook this fruit.

Nutritional content in 28g of coconut meat:

• 99 calories.
• 1g protein.
• 9.4g fat.
• 4.3g carbohydrates.
• Manganese 17% DV.

Durian

Durian is a tropical fruit with a distinctive strong aroma and high nutritional value. It has a high calorie content and is rich in other nutrients such as fiber, vitamin C, vitamin B, minerals, healthy fats, and beneficial plant compounds. Therefore, by consuming durian in moderation, combined with a balanced diet and regular exercise, you can achieve healthy weight gain.

Nutritional content in 100g of durian:

• 147 calories.
• 27g carbohydrates.
• 3.8g fiber.
• 5.330g fat.
• 436.00mg potassium.
• 1.47g protein.
• 19.7mg Vitamin C.

Watermelon

Watermelon is a fruit that brings many health benefits such as providing hydration, antioxidation, preventing cancer, preventing heart diseases, and preventing macular degeneration.

Nutritional content in 100g of watermelon:

• 30 calories.
• 0.6g protein.
• 7.6g Carbs.
• 6.2g sugar.
• 0.4g fiber.
• 0.2g fat.
• Potassium 4% RDI.

Persimmon

Persimmon is a sweet fruit rich in calories, glucose, fiber, vitamins, and minerals. If you want to gain weight, you can eat ripe persimmons or drink blended persimmon smoothies with condensed milk.

Nutritional content in 100g of ripe persimmon:

• 83 calories.
• 0.44g protein.
• 1.10g fat.
• 1.40g fiber.
• 0.80mg iron.

Grapes

Are grapes a high-calorie fruit for healthy weight gain? The answer is yes. Grapes are a calorie-rich fruit containing ample sugar, fiber, vitamins, and minerals. Additionally, grapes offer various health benefits, such as improving heart health, providing antioxidants, boosting the immune system, anti-inflammatory effects, and preventing cancer.

Nutritional content in 92g of grapes:

• 62 calories.
• 0.3g fat.
• 2mg Sodium.
• 16g carbohydrates.
• 1g fiber.
• 15g sugar.
• 0.6g protein.
• Vitamin C 3.68mg.
• Vitamin K 13.4mcg.
• Vitamin A 4.6mcg.

Pear 

Pear is a nutrient-rich fruit that offers many health benefits. Additionally, pears contain a significant amount of soluble and insoluble fiber, promoting and protecting digestive health.

Nutritional content in one 178g pear:

• 101 calories.
• 0.3g fat.
• 1.8mg Sodium.
• 27g carbohydrates.
• 5.5g fiber.
• 17g sugar.
• 0.6g protein.
• Vitamin K 7.8mcg.
• Potassium 206mg.

Apricot

Apricot, a distinctive fruit in the Northern regions, not only delights with its fragrance but also brings numerous health benefits, including antioxidant properties, blood nourishment, improved heart health, blood sugar reduction, robust bone health, stable digestion, and relief from constipation.

Nutritional content in 100g of fresh apricots:

• 25 calories.
• 8g Carbs.
• 1g fiber.
• 7g sugar.
• Vitamin A 5% RDI.
• Vitamin C 10% RDI.
• Vitamin K 5% RDI.
• Potassium 3% RDI.

High-Calorie Dried Fruits

Dried fruits undergo dehydration, eliminating all the water content. This process significantly increases the calorie content and nutrients. Here are some dried fruits with high-calorie levels:

Considerations When Consuming High-Calorie Fruits

For those aiming to lose weight, it's not necessary to exclude fruits with high calorie content from the diet, as they provide essential calories along with vitamins and nutrients. However, control the total calorie intake to avoid the risk of excess calories leading to weight gain.

For individuals looking to gain weight, it's essential to increase calorie consumption compared to daily needs. Opt for fruits with high calorie content such as durian, avocado, banana, mango, etc., to support the weight gain process.

In addition to fruits with high calorie content, prioritize choosing other nutrient-rich fruits to ensure a balanced supply of nutrients for the body.

Groups Avoiding Fruits with High Caloric Content

• Individuals with obesity, diabetes, high blood pressure, high cholesterol, fatty liver, weak kidneys, gout, kidney stones...
• Those allergic to high-calorie fruits such as coconut, mango, avocado, grapes, tangerines...
• People with stomach ulcers, acid reflux, colitis, and intestinal inflammation...
• Individuals on strict diets or weight loss programs. 

Hopefully, this article can provide you with valuable information about fruits with high calorie content. Wishing you success in achieving your desired body shape and improving your health. Don't forget to visit Mytour - a leading and reputable e-commerce platform for incredible offers.

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