Fruits provide numerous essential nutrients and aid in maintaining a balanced diet. Have you known which fruits with high caloric content? If not, let’s explore them through the article below!
Role of Fruits in Providing Essential Nutrients and Balancing Diet
Fruits are not only a vital source of essential nutrients but also an integral part of a balanced diet. With their diverse range of flavors, colors, and nutrients, fruits constitute a natural source of vitamins, minerals, and fiber. They aid in digestion, boost immunity, and contribute to heart health.
Concept of Caloric Content
Calories, abbreviated as ‘kcal’ or ‘kilocalories,’ are a unit of measurement for energy within the International System of Units (SI). Calories measure the energy that food or beverages provide when consumed. Caloric units are commonly used to calculate the energy individuals derive from their daily diet.
While fruits are generally considered low-calorie sources, the caloric content in fruits can vary significantly, ranging from 20 calories to 400 calories per 100 grams.
Fruits not only provide calories but also offer essential nutrients. In this article, we will explore a list of fruits with high caloric content, their specific caloric values, and the nutritional benefits they offer.
Fruits with High Caloric Content
Here is a list of fruits with high caloric content:
1. Banana
Bananas are often used in smoothies and beverages. They contain complex carbohydrates that help maintain stable energy levels and have high potassium content, aiding in blood circulation. Additionally, bananas are rich in water content, contributing to hydration.
Banana is a fruit suitable for most ages
Nutritionally, a ripe medium-sized banana provides:
Approximately 92 calories per 100 grams, offering energy for the body.
No fat content, aiding in weight management.
- 1 gram of protein, providing essential amino acids for health.
- 28 grams of carbohydrates, including 15 grams of natural sugars and 3 grams of fiber, aiding in sustained energy and digestion.
- 450 mg of potassium, crucial for heart health and electrolyte balance.
Bananas are not only delicious but also beneficial for overall health, especially in maintaining nutritional balance and providing energy.
2. Mango
Mangoes offer essential energy and are commonly used to enrich the taste of various desserts like smoothies, yogurt, ice cream, among others. Mangoes are also rich in abundant fiber, pectin, and vitamin C.
A ripe mango provides the following nutritional values:
- Energy: 99 calories, supporting daily activities.
- Protein: 1.4 grams, supplying crucial amino acids for bodily health.
- Fat: 6 grams, a natural source of fats beneficial for heart health.
- Carbohydrates: 25 grams, providing sustainable energy.
- Vitamin C: Supplementing essential Vitamin C for immune and overall health.
3. Avocado
Avocado provides a rich source of vitamins and essential minerals such as potassium, Vitamin C, and B-complex vitamins. According to nutritional data, 100g of avocado contains:
- 101 kcal,
- 1.9g protein,
- 9.4g fat,
- 2.3g carbohydrates.
Directly consuming avocado, adding it to salads, or pairing it with whole-grain bread is advantageous for health.
Avocado is a fruit with high nutritional value
4. Coconut
Coconut meat contains a significant amount of calories due to its high fat and carbohydrate content, along with richness in phosphorus and copper. A small serving of coconut meat (28g) provides about 99 kcal. With its high fat and calorie content, frequent consumption may lead to weight gain.
5. Durian
Durian is a unique fruit with a distinctive flavor and relatively high nutritional content. In durian, various compounds are found, with up to 16% being fat, and each 100g of durian contains 147 calories. Therefore, durian not only improves blood circulation and prevents stagnation but may also assist in preventing colds.
6. Fresh Sapodilla
100 grams of fresh sapodilla provides up to 125 calories, a valuable energy source for the body. Additionally, fresh sapodilla is rich in nutrients, especially vitamins, offering nourishing benefits, particularly for women.
7. Dried Fruits
Dried fruits like dates, dried apricots, raisins, etc., are renowned for their significant caloric content. For instance, 28 grams of dried apricots and dates provide 67 calories, while 28 grams of raisins provide 85 calories. However, caution is needed when consuming dried fruits due to their high sugar content. Control the portion sizes to avoid adverse effects on blood sugar levels.
Dried fruits contain high sugar content
Target Audience for Fruits with High Caloric Content
Fruits with high caloric content are generally suitable for the following groups:
- Individuals requiring high energy: Athletes, individuals engaged in intense physical activities, or those with high energy expenditure in their occupations benefit from high-calorie fruits.
- Weight gain seekers: If aiming to gain weight or increase calorie intake to achieve desired weight goals, high-calorie fruits can be beneficial.
- Children and adolescents: Those in developmental stages require higher energy for body growth; hence, high-calorie fruits can be an essential part of their diet.
In summary, fruits with high caloric content can provide abundant energy to the body. However, to maintain a balanced diet and avoid weight gain, it’s crucial to consume them in moderation.
Note that consuming excessive amounts of fruits with high caloric content in a day may lead to undesired weight gain. To ensure nutritional balance, combine these fruits with low-calorie fruits and maintain a healthy dietary lifestyle.
Kiểm Duyệt Nội Dung
More than 10 years of marketing communications experience in the medical and health field.
Successfully deployed marketing communication activities, content development and social networking channels for hospital partners, clinics, doctors and medical professionals across the country.
More than 6 years of experience in organizing and producing leading prestigious medical programs in Vietnam, in collaboration with Ho Chi Minh City Television (HTV). Typical programs include Nhật Ký Blouse Trắng, Bác Sĩ Nói Gì, Alo Bác Sĩ Nghe, Nhật Ký Hạnh Phúc, Vui Khỏe Cùng Con, Bác Sỹ Mẹ, v.v.
Comprehensive cooperation with hundreds of hospitals and clinics, thousands of doctors and medical experts to join hands in building a medical content and service platform on the Doctor Network application.
