Fruits that are high in calories It is a food group that can be preferred by those who try to gain weight and gain muscle, but those who want to lose weight should consume carefully. High-calorie fruits And let's take a look at their nutritional value.
What Are High-Calorie Fruits?
Fresh Fruits
Banana
BananaIn addition to being nutritious, it is a great source of carbohydrates and calories. One medium (118 grams) banana contains the following nutrients:
Calories: 105
Protein: 1 grams
Fat: 0,4 grams
Carbs: 27 grams
Fiber: 3 grams
Vitamin B6: 26% of the Daily Value (DV)
Manganese: 13% of the DV
Additionally, bananas contain many other micronutrients. Green bananas, especially those that pass through the digestive tract undigestedresistant starch in terms of high. Resistant starch is beneficial for gut health.
Banana is a casual snack on the go, and can be consumed with fatty yogurt to aid weight gain.
It can also be eaten to lose weight, but the amount should be carefully adjusted.
Avokado
Avocados have an impressive nutritional profile. Plus, it's high in calories and healthy fat. Half a medium avocado (100 grams) contains the following nutrients:
Calories: 161
Protein: 2 grams
Fat: 15 grams
Carbs: 8,6 grams
Fiber: 7 grams
Vitamin K: 17,5% of the DV
Folate: 21% of the DV
Avocados are also rich in potassium and many other micronutrients such as vitamins K, C, B5 (pantothenic acid) and B6 (pyridoxine).
It is incredibly versatile and can be used in many ways.
coconut
Coconut is a versatile fruit with many health benefits. It is also high in fat, moderate carbohydrate, and high in calories.
28 grams of coconut meat contains the following nutrients:
Coconut meat, phosphorus andVirgin It is high in many essential minerals, including
Since it is a versatile fruit, it can be consumed with different foods.
Mango
Mangois a delicious and sweet fruit with an impressive nutritional profile. Like bananas, it is a good source of calories, mostly carbohydrates.
One cup (165 grams) of mango has the following nutrients:
Calories: 99
Protein: 1,4 grams
Fat: 0.6 grams
Carbs: 25 grams
Liff: 3 grams
Vitamin C: 67% of the DV
Folate: 18% of the DV
In addition, it is a good source of copper, contains various B vitamins, vitamin A and vitamin E.
Mango is delicious on its own but can also be added to smoothies and fruit salads.
If your goal is to gain weight, you can pair fresh mango with higher-calorie ingredients like nuts or coconut.
Dried Fruits
The water content of dried fruits is removed by the drying process. The rest, despite its small size, is very nutritious and an energy-dense snack.
Since dried fruits are energy-dense, they are perfect for people trying to gain weight.
But since they're high in natural sugars, it's best to combine them with a healthy source of fat or protein to minimize potential negative effects on blood sugar.
Date
Dateis the small, cylindrical fruit of the palm tree that grows in the tropics. It is usually sold dry. One palm (24 grams) has the following nutritional value:
Calories: 66,5
Protein: 0.4 grams
Fat: 0,1 grams
Carbs: 18 grams
Fiber: 1,6 grams
Potassium: 4% of the DV
Magnesium: 3% of the DV
These fruits are also a good source of copper, manganese, iron, and vitamin B6. It is usually eaten alone or can be added to desserts.
Dried plum
Dried plumis nutritious. A 28-gram serving of prunes provides the following nutrients:
Calories: 67
Protein: 0.6 grams
Fat: 0,1 grams
Carbs: 18 grams
Fiber: 2 grams
Vitamin K: 14% of the DV
Potassium: 4,4% of the DV
Prunes are also known for their ability to relieve constipation. Its fiber content adds bulk to the stool and speeds up its passage through the intestines.
Prunes have a long shelf life and can be eaten on their own or added to salads, smoothies and baked goods.
Apricot can be eaten both fresh and drydrupedir. 28 grams of dried apricots have the following nutritional value:
Calories: 67
Protein: 0.8 grams
Fat: 0,1 grams
Carbs: 18 grams
Fiber: 2 grams
Vitamin A: 6% of the DV
Vitamin E: 8% of the DV
In addition to being an excellent source of calories, dried apricots are a good source of beta carotene, lutein and zeaxanthin, which are plant pigments that support eye health.
Dry fig
Fig, which can be consumed both fresh and dried, is a popular fruit with a sweet mild flavor. A serving of 28 grams of dried figs contains the following nutrients:
Calories: 70
Protein: 1 grams
Fat: 0,3 grams
Carbs: 18 grams
Liff: 3 grams
Potassium: 4% of the DV
Calcium: 3.5% of the DV
Dried figs are delicious on their own, or they can also be used in oats, yogurt, or shredded to garnish salads.
Raisins
Raisin is the dry of grape fruit available in various sizes and colors. A 28-gram serving of raisins has the following nutritional value:
Calories: 85
Protein: 1 grams
Fat: 0,1 grams
Carbs: 22 grams
Fiber: 1 grams
Potassium: 4.5% of the DV
Iron: 3% of the DV
Raisins are also a good source of copper, manganese, magnesium and many B vitamins.
Currants
Currants are small, sweet and dried grapes. Despite its small size, it imparts a strong, sweet tangy flavor. A 28-gram serving of currant provides the following nutrients:
Calories: 79
Protein: 1.14 grams
Fat: 0,1 grams
Carbs: 21 grams
Fiber: 2 grams
Copper: 15% of the DV
Iron: 5% of the DV
Currants also contain good amounts of zinc, potassium, magnesium and other micronutrients.
Try adding currants to yogurt and baked meals to increase their calorie content. You can also have it as a snack.
What Are the Benefits of Eating Fruit?
Fruits are an important part of a healthy diet.
The nutritional composition of the fruit varies widely between different species, but all varieties contain important nutrients.
Fruits are high in vitamins and minerals. It is also rich in fiber and has many health benefits.
Eating fiber helps to lower cholesterol, increase feelings of fullness and lose weight over time.
What's more, fruits are full of antioxidants that help fight free radicals that can damage cells.
Diets rich in antioxidants can help slow aging and reduce the risk of disease.
Because different fruits contain different amounts of nutrients, it's important to eat a variety of fruits to maximize their health benefits.
Fruits are high in fiber, which slows the digestion and absorption of sugar, improving overall blood sugar control.
The fiber found in the fruit may also reduce insulin resistance and help protect against type 2 diabetes.
Berries also contain polyphenols that have been shown to improve blood sugar control.
How Much Fruit Should I Eat?
While eating too little or too much fruit is important for a healthy diet, the ideal is to consume it in moderation.
The general recommendation for fruit and vegetable intake is at least 400 grams or five portions of 80 grams per day.
An 80-gram serving is equivalent to a small piece the size of a tennis ball. For fruits and vegetables that can be measured in a cup, a serving is roughly 1 cup.
This recommendation is due to the fact that eating five servings of fruit and vegetables a day is associated with a lower risk of death than diseases such as heart disease, stroke and cancer.
A large analysis of 16 scientific studies found that eating more than five servings a day did not provide any additional benefit.
