Know the Calories in fruit

Rich in vitamins, minerals and fibres, fruits are highly recommended for good health. Nevertheless, they have their fair share of calories, with some fruits containing far more calories than others.

Therefore, certain fruits should be consumed in moderation when you’re watching your figure.

Fresh fruits

How many calories are in fresh fruits? Fresh fruitsmainly contain water (80 to 95%), fibre, sugar, vitamins and minerals. Their high water content means that they are low in energy.The number of calories they contain depends on their carbohydrate content, which varies a lot from one fruit to another: 5% for berries, honeydew melons and watermelons; 5 to 10% for citrus fruits; 10 to 15% for fruits with seeds and stones; 15 to 20% for bananas, grapes and figs.So there’s no point stuffing yourself with cherries when you’re on a diet: you could end up consuming a lot more calories than you realise! When you’re watching your weight, you need to prioritise fruits with a low sugar content.

• Banana 90 Kcal
• Grape 72 Kcal
• Cherry 68 Kcal
• Kaki 66 Kcal
• Passion fruit 62 Kcal
• Grenade 62 Kcal
• Mango 60 Kcal
• Fig 57 Kcal
• Blackberry 54 Kcal
• Pineapple 54 Kcal
• Plum 52 Kcal
• Blackcurrant 50 Kcal
• Blueberry 50 Kcal
• Pear 50 Kcal
• Melon 48 Kcal
• Apricot 47 Kcal
• Clementine 46 Kcal
• Orange 45 Kcal
• Grapefruit 42 Kcal
• Peach 40 Kcal
• Raspberry 38 Kcal
• Strawberry 35 Kcal
• Redcurrant 33 Kcal
• Papaya 33 Kcal
• Guava 33 Kcal
• Watermelon 30 Kcal
• Lemon 28 Kcal
• Quince 29 Kcal

Dried fruits

Obtained through dehydration when the fruit is exposed to a source of heat for a long period of time, dried fruit contains the same elements as fresh fruit but 4 to 5% more concentrated. Rich in sugar (65 to 70g/100g), dried fruit is also higher in calories (280 Kcal on average).
Whilst dried fruits contain practically no Vitamin C, they are packed with minerals (potassium, iron) and fibre (3 to 4%). Eat dried fruits in moderation when you’re watching your weight but don’t hold back when you’re doing sport.Dried date 287 Kcal
Raisin 280 Kcal
Dried banana 273 Kcal
Dried apricot 266 Kcal
Dried fig 250 Kcal

Oleaginous fruits

Unlike other fruits, oleaginous fruits (mostly nuts) are low in sugar but rich in fat (40 to 60%) and protein (20%), which explains their higher calorie content (600 Kcal on average).Nevertheless, eating small amounts can be beneficial for your health because they contain unsaturated fatty acids (Omega 3 in particular), Vitamin E, magnesium, iron and calcium. Eat them in moderation, and unsalted.
Pecan nut 700 Kcal
Cashew nut 600 Kcal
Walnut 525 Kcal
Hazelnut 385 Kcal
Coconut 353 Kcal