During the summer, we find them refreshing, and in the winter, they provide us with comfort. Our favorite fruits and vegetables are a source of delightful experiences. However, some of them contain more calories than others, even though they are considered healthy. For instance, a banana or a date has more calories than a full-fat chocolate bar. For individuals who watch their weight, it is essential to keep a strict check on the number of sugars and carbohydrates they consume. Hence, we have put together a list of the nine fruits and vegetables with the highest caloric value to assist them in monitoring their diet.
1. Banana
Incorporating a banana into your daily diet is a great way to enjoy a natural and healthy snack that provides ample carbohydrates and energy for workouts. However, it is important to note that bananas are relatively high in calories and their sugar levels increase as they ripen. Unripe bananas have more carbohydrates in the form of dietary fiber, while ripe bananas have a higher sugar-to-dietary fiber ratio and are sweeter. A medium-sized ripe banana (188 grams) contains roughly 43 grams of carbohydrates, with over half (about 23 grams) being sugars and around 167 calories.
2. Avocado
Undoubtedly, avocado spread is a popular dip and avocado slices are commonly used in sandwiches. However, due to its popularity and high-fat content, it is essential to be mindful of the amount of avocado consumed. It is worth mentioning that the fat in avocados is considered healthy and contains insignificant amounts of sugar, but the overall caloric value remains high. A medium-sized avocado half weighing around 100 grams holds approximately 14.66 grams of fat, 8.53 grams of carbohydrates, and a total of 160 calories.
3. Coconut
The coconut tree is a versatile resource that finds use in various fields. Its fibers are suitable for making ropes and mats, while its roots can be used to make mouthwash for dental hygiene. Coconut fruit is a rich source of healthy drinks, oils, and milk substitutes. However, the most vital part of the fruit is the fibrous and white layer inside, which contains high levels of fat and carbohydrates. Approximately 50 grams of coconut, from the white part, contains 16.74 grams of fats, 7.62 grams of carbohydrates, and 177 calories.
4. Mango
Including mango in a smoothie can enhance its taste with tropical flavor, but it also adds a significant amount of calories due to its high sweetness. Hence, if you are conscious about your weight, you can still enjoy the refreshing sweetness of mango in moderation. A cup of diced mango weighing approximately 165 grams contains 23.05 grams of carbohydrates mainly composed of sugars (~24.42 grams) and 107 calories.
5. Dry Fruits
While dried fruits are popular, they may not be suitable for individuals watching their calorie intake as they contain natural sugar and are relatively high in calories. Here are some examples:
- Dry dates are rich in carbohydrates, with 2 units containing approximately 31 grams of carbs, out of which 27 grams are sugars. The caloric value of the same is around 110 per one.
- A serving of raisins, which weighs approximately 30 grams, has 22 grams of carbohydrates, out of which 17.76 grams are sugars, and it provides 90 calories.
- A single serving of dried apricots, which weighs about 30 grams, has 18.79 grams of carbohydrates, out of which 16.03 grams are sugars, and it contributes 72 calories.
6. Figs
Fresh figs have a short lifespan, and hence dried figs are more popular. Although figs are high in calories, even in their natural form, with 3 medium-sized figs containing 36.41 grams of carbs, out of which 27.31 grams are sugars, they have a total value of 142 calories.
7. Sweet Potato
The sweet potato's special texture and sweet taste make it an ideal vegetable for making soups and pies, and some restaurants even fry it and turn it into an addictive but extremely fattening snack. The sweet potato naturally contains a relatively large amount of carbohydrates which increases its caloric value, so if you are a weight watcher it is recommended that you avoid frying or baking it frequently. One sweet potato weighing 200 grams in its raw form contains about 40 grams of carbohydrates, of which 8.36 grams are sugars and its caloric value is about 172.
8. Grapes
This sweet delight, which comes to us in the summer in the colors of green and purple, fills our refrigerator with fun and refreshing joy. But before you sit down in front of the TV and place next to you a bowl full of the goodness of grapes in all kinds of colors, it is important that you know that they contain a particularly large amount of sugar. One cup of grapes (without seeds, of any kind) contains about 28.96 grams of carbohydrates, most of which (about 24.77 grams) are sugars, leaving us with 110 calories per serving.
9. Papaya
The other tropical representative and the last fruit on our list is the papaya, known for its reddish-orange color and sweet taste that leaves hints of mango and melon. Like its predecessors on the list, the sweet taste of the papaya fruit may deceive us and make us addicted to it, which keeps us from thinking about its high caloric value as well as the amount of sugar it contains. One large papaya contains about 37.28 grams of carbohydrates, of which 22.42 grams are sugars and a high caloric value of about 148.
We hope you enjoyed our article and that the information we provided was helpful and educational. It is important to note that all the fruits mentioned above are healthy and characterized by particularly good nutritional values, but our recommendation for weight watchers is to exercise some control over their consumption.
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