Fruits are widely acknowledged by dietitians to be a healthy food rich with vitamins, minerals and energy. They have a generous amount of vitamins A and C plus potassium. They have low fat. Fruits are also a good source of dietary fiber, aiding digestion and reducing the risk of bowel cancer. Their water content is high (80 percent or more), aiding personal hydration. Some folks seem to think there are zero calories in fruit. Not quite; fruits have some calories but the count is relatively low.
A few figures may help to clarify the issue. Although different sources report different calorie amounts for the same fruits, their figures are generally consistent and can serve as a reliable guide. Single blackberries, cherries and grapes have a negligible calorie count of one to three. Apricots, kiwifruits, mangoes, peaches, pears and pineapples have a calorie count of 30 to 50. At the highest end of the scale, the calorie count in oranges, apples, grapefruit, bananas and avocados varies from 60 to 150.
The highest calorie count per whole fruit is found in oranges (65), apples (95), grapefruit (100), bananas (107) and avocados (150). Those on a diet might be startled by these figures, but this alarm would be misplaced. To place these figures into context with other foods, a cup of fresh fruit salad is a great snack or dessert and contains about 100 calories compared to the 260 calorie count in a scoop of vanilla ice cream. The lowest calorie count is found in apricots (30), kiwi (34), peaches (35), mangoes (40), pears (45) and pineapple (50).
The preceding calorie numbers are trivial compared to the nutrition in fruits. Nutritionists conceded it is appropriate to be aware of the calorie amount in fruits. However they emphasize that eliminating the intake of fruits would be a very poor decision.
Fruits contain many vitamins and minerals that are essential to a healthy diet. Nevertheless, some people worry about their sugar and fat content. However, fruits are low in sugars (carbohydrates) and fats compared to other foods. Avocados and coconuts are two exceptions in that they are high in fats, albeit healthy fats.
Nutritionists suggest that consuming at least 2 servings every day. Some even recommends as many as 3 or 4 serving in a daily basis. Their high fiber content helps to control appetite and food intake by inducing a feeling of fullness. Some people like to eat a piece of fruit before (not after) their regular meal to help limit overeating.
Most fruits can be juiced and this format is a popular way to consume them. However, some caution is needed. Many canned or bottled (non-fresh) juices eliminate fruit pulp. The pulp contains fiber. If it is not consumed, the fiber value of fruits is lost. Additionally, non-fresh juices are high in added sugars, raising their calorie count. In short, pure juices are to be strongly favored versus non-fresh juices.
Calories in fruits are minimal compared to the count found in most other foods of comparable nutritional value. Eating plenty of fruits, and vegetables, remains one of the best ways to control weight and maintain a healthy diet. There are a many fruits to choose to avoid a low calorie diet becoming dull and sap motivation. The calorie content in fruits should not concern dieters, particularly if fruits are substituted for cakes, candy and other sweets.
A few figures may help to clarify the issue. Although different sources report different calorie amounts for the same fruits, their figures are generally consistent and can serve as a reliable guide. Single blackberries, cherries and grapes have a negligible calorie count of one to three. Apricots, kiwifruits, mangoes, peaches, pears and pineapples have a calorie count of 30 to 50. At the highest end of the scale, the calorie count in oranges, apples, grapefruit, bananas and avocados varies from 60 to 150.
The highest calorie count per whole fruit is found in oranges (65), apples (95), grapefruit (100), bananas (107) and avocados (150). Those on a diet might be startled by these figures, but this alarm would be misplaced. To place these figures into context with other foods, a cup of fresh fruit salad is a great snack or dessert and contains about 100 calories compared to the 260 calorie count in a scoop of vanilla ice cream. The lowest calorie count is found in apricots (30), kiwi (34), peaches (35), mangoes (40), pears (45) and pineapple (50).
The preceding calorie numbers are trivial compared to the nutrition in fruits. Nutritionists conceded it is appropriate to be aware of the calorie amount in fruits. However they emphasize that eliminating the intake of fruits would be a very poor decision.
Fruits contain many vitamins and minerals that are essential to a healthy diet. Nevertheless, some people worry about their sugar and fat content. However, fruits are low in sugars (carbohydrates) and fats compared to other foods. Avocados and coconuts are two exceptions in that they are high in fats, albeit healthy fats.
Nutritionists suggest that consuming at least 2 servings every day. Some even recommends as many as 3 or 4 serving in a daily basis. Their high fiber content helps to control appetite and food intake by inducing a feeling of fullness. Some people like to eat a piece of fruit before (not after) their regular meal to help limit overeating.
Most fruits can be juiced and this format is a popular way to consume them. However, some caution is needed. Many canned or bottled (non-fresh) juices eliminate fruit pulp. The pulp contains fiber. If it is not consumed, the fiber value of fruits is lost. Additionally, non-fresh juices are high in added sugars, raising their calorie count. In short, pure juices are to be strongly favored versus non-fresh juices.
Calories in fruits are minimal compared to the count found in most other foods of comparable nutritional value. Eating plenty of fruits, and vegetables, remains one of the best ways to control weight and maintain a healthy diet. There are a many fruits to choose to avoid a low calorie diet becoming dull and sap motivation. The calorie content in fruits should not concern dieters, particularly if fruits are substituted for cakes, candy and other sweets.
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