Calorie content of fruits in descending order. The benefits of fruits and berries with a calorie table

When you start studying information on effective methods of losing weight, you always come across advice to enrich your diet with fruits. In particular, they are recommended to replace desserts. Moreover, if you do not study the issue thoroughly, you can make a grave mistake by starting to eat everything indiscriminately and in huge quantities. The result of such eating behavior can be even greater weight gain, because the calorie content of fruits in some cases really goes off scale. It increases even more if you consume them in cooked form. After all, the energy value and glycemic index vary greatly depending on how the dishes are prepared. It is also important to follow a special regime for eating such desserts, even if we are talking about low-calorie fruits that promote weight loss.

By spending just ten minutes studying the important information and then another hour creating a new diet, you can easily control the calories entering your body from these healthy gifts of nature. Moreover, you don’t need to think that in order to lose weight, you will need to limit yourself to a rigid list of fruits that you will certainly have to eat raw. There are a huge number of dishes and drinks that will also not harm your figure if you do not abuse them.

What determines the calorie content of fresh fruits?

Fruits have varying degrees of calorie content, which depends on the liquid and sugar content. For example, unlike fresh fruits, dried fruits have a higher number of calories. During the drying process, they begin to lose moisture, so they become a concentrated source of energy - raisins (1/4 cup) have the same number of calories as grapes (1 cup).

The caloric content of canned and frozen foods will also be different, depending on whether sugar or syrup was added during cooking. The lowest calorie content is found in fresh fruits; the greater the amount of liquid included in the fruit, the lower the number of calories. So how many calories are in a banana, apple, orange or grape? To determine dietary foods, you do not need to use a special table.

Lists

First of all, all those losing weight should take into account the list, which includes the lowest-calorie fruits (TOP-10):

1. Momordica - creeper gourd (Africa, Australia).
2. Syzygium - myrtle family (Malaysia, Australia).
3. Cherry plum.
4. Watermelons.
5. Araz - myrtle family (Brazil).
6. Capulin is a cherry-like fruit (Mexico, Guatemala).
7. Lime.
8. Carambola is a fruit in the shape of a five-pointed star (Sri Lanka, India, Indonesia).
9. Lucuma is a sweet but low-calorie tropical fruit (Peru, Chile, Ecuador).
10. Akebia is an Asian fruit that is stuffed with miso and chicken (China, Japan, Korea).

Since the leaders of this rating come from the tropics and cannot be found in a nearby store, the lowest-calorie fruit for our region is cherry plum (only 27 kcal). It is also the richest source of potassium, which is beneficial for the heart and blood vessels.

List of fruits with calorie content 34-40 kcal:

• bilimbi (cucumber tree) - oxalis family (Malaysia, Indonesia, Thailand, India);
• grapefruits;
• melons;
• cantaloupe - a type of melon (cultivated everywhere);
• lemons;
• tangerines;
• platonia - a huge fruit with aromatic and juicy pulp (Brazil, Paraguay, Colombia, Guyana);
• pomelo;
• santol - juicy, sweet, but at the same time low-calorie fruit (Vietnam, India, Cambodia, Indonesia, Southern Laos, Philippines, Malay Peninsula);
• Renet Semerenko apples are a winter variety, bright or light green, with a wine-sweet, spicy taste (widespread cultivation).

List of fruits with calorie content 41-49 kcal:

• apricots;
• oranges;
• pears of the varieties Bergamot, Bessemyanka, Duchess, Tyoma, Yuryevskaya;
• jaboticaba - tropical exotic with jelly-like juicy pulp (Brazil, Bolivia, Paraguay, Uruguay, Colombia, Philippines);
• Icaco - something between a plum and a grape (Africa, South America, Florida, Bahamas);
• kiwi;
• mineola;
• medlar is a sour fruit, but after long-term storage it becomes soft, sweet and tasty (widespread cultivation);
• nectarines;
• papaya - huge fruits with bright and tasty pulp (Mexico, USA);
• peaches;
• orange - citrus, a hybrid of tangerine and pomelo (widespread cultivation);
• sclerocaria - has juicy pulp, but a tart smell of turpentine (Africa);
• sour phyllanthus - pale yellow fruits with crispy juicy pulp (Madagascar, Vietnam, Laos, Indonesia, Malaysia, Hawaiian Islands);
• apples White filling, Granny Smith, Jonathan, McIntosh.

You can see the calorie content of each individual fruit in more detail at the end of the article in a special table.

High and low calorie fruits

Fruits that contain the least amount of calories include:

• raspberries – 100 g contains about 40 Kcal. These delicate berries are not only tasty, but also healthy, supplying the body with potassium, magnesium, vitamin C and folic acid. Help strengthen blood vessels, improve blood circulation, cleanse the blood, and have a positive effect on skin color;
• watermelon – 100 g contains 38 Kcal. This fruit consists of 80% water, so it perfectly quenches thirst, helps cleanse the kidneys and liver, and improves the functioning of the genitourinary system. Contains folic acid, lycopene, which slows down the aging process;
• grapefruit – 100 g contains 35 Kcal. Removes excess fluid from the body, reduces appetite, accelerates the process of fat breakdown, activates the liver, cleanses the body of toxins, increases skin elasticity;
• melon – 100 g contains 33 Kcal. Not only the taste, but also the beneficial properties of this melon crop make it indispensable for health - it has a positive effect on the digestive process, breaks down and removes toxins. Folic acid and silicon have a positive effect on the nervous system, hair, and skin;
• cranberry – 100 g contains 26 Kcal. This is a natural storehouse of powerful antioxidants, helps with colds, chronic inflammation of the genitourinary system, anemia, improves metabolism, relieves headaches, removes heavy metals from the body, increases vascular plasticity, and prevents the development of cancer.

High calorie content in avocados, figs, grapes, bananas, and all types of dried fruits. They should be avoided by those who are trying to watch their figure. Dried fruit compote is a healthy drink for the body, containing fewer calories and preventing sudden weight gain.

How to eat berries correctly? Berries for weight loss: dogwood, lingonberry

In the fight for a slim figure, all means that bring benefits are good. This also applies to berries. The fact is that berries are able to regulate digestion processes in the human body, as well as control the deposition of fat. In addition, berries are the worst enemy of cellulite.

Factors that often lead to weight gain include:

• slow metabolism
• poor metabolism
• lack of vitamins in the body

Berries are able to normalize all these processes, which means leading the body to proper and high-quality weight loss.

dogwood
Of course, all berries are useful for consumption and weight loss, but some should be eaten with caution. Probably everyone has heard about the benefits of goji berries for the figure, but not everyone will be able to find this “wonder” on store shelves. Dogwood can serve as a substitute for goji. Dogwood is a delicious dietary berry, useful both fresh and dried. It is customary to eat dogwood:

• separately as a snack
• add to yogurt
• add to porridge
• add to fruit salads

The norm for dogwood per day is about forty to fifty grams of berries. It’s not uncommon to make an infusion from dogwood and even add it to main courses. You should not eat dogwood in large quantities, as its excess provokes a strong appetite.

Another unique berry is lingonberry. This is a must-have menu item for those losing weight. The berry is so healthy and contains a huge amount of useful microelements that there is simply nothing like it in nature! The berries have a laxative effect and are able to remove all waste and toxins that have accumulated in the human body over the years. It has been noticed that even in the absence of physical activity, berries “take away” extra pounds and give health.

cowberry

Along with dogwood and lingonberry, each berry has its own unique properties. Berries:

• improve skin condition
• improve hair condition
• improve vision
• eliminate inflammatory processes in the body
• improves appetite and digestion

It is best to eat berries in the first half of the day: for lunch and breakfast. By adding berries to your oatmeal in the morning, you double the benefits of breakfast. Also combine berries with nuts, honey and yogurt. It is not only healthy, but also incredibly tasty!

How many calories are in dried fruits?

Dried fruits retain all the calories, so it is not recommended to consume them in large quantities. 100 g of product contains about 150-300 Kcal, which is 5 times more than fresh fruit. During a diet, dried fruits are beneficial because they contain glucose, but they should be consumed in small portions. Therefore, sugar is completely excluded from the daily diet - dried fruits are an excellent substitute.

A certain category of nutritionists argue that dried fruits are necessary when following a diet, since they contain an insufficient amount of calories for rapid weight gain, and they perfectly satisfy the feeling of hunger. If you know how many calories foods contain, you can independently control the amount you eat.

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Table of caloric content of fresh fruits in descending order

Calorie table for dried fruits

Canned fruits

Recipes for dietary fruit dishes

Those losing weight will not have to starve, because today nutritionists and specialists have developed many different salads and recipes with fruits for weight loss:

1. Classic option. Cut banana, kiwi, pear, apple, tangerine 1 piece each. Stir, season with yogurt (4 tbsp), lemon juice (1 tsp).
2. With mozzarella as an excellent dish for breakfast or dessert. The benefits of fresh fruits will be fully preserved. Chop and mix apple, banana, orange, lemon in a salad bowl. Add mozzarella (30 g), honey (0.5 tsp), cinnamon (1 tsp), sprinkle with lemon juice. Mix.
3. Puff pastry with a pleasant taste and beautiful presentation. Cut pomegranate, kiwi, banana, orange, apple, strawberries into slices, add lemon juice (1 and 1 tbsp), honey (0.5 tsp). You can sprinkle with citrus juice.
4. Tropical salad with an original taste and pronounced fat-burning properties. Chop pineapple (100 g), mango, grapefruit and kiwi (1 piece each), mix. Sprinkle with lemon juice (2 tbsp). Sprinkle coconut flakes on top.

It is not true when those losing weight think that it is impossible to lose weight at the holiday table. What if you prepare a sweet, delicious dessert as a treat for those who are on a diet:

1. Winter salad. 1 apple, 2 oranges, 0.5 pineapple cut into cubes or slices. Squeeze juice from 1/2 orange. Mix. Sprinkle with raisins (8 -10 pcs). Pour over orange juice (2 tbsp.). Garnish with mint leaves.
2. Baked pear in the oven with honey. Calorie content - no more than 131 kcal. To prepare: Divide 80g pears in half. Scoop out the pulp and seeds from the center to make a pocket. Add the filling by mixing ricotta cheese (25g) with honey (10g). Place the contents in a pear, place in a preheated oven (t+220 degrees), bake for 15-25 minutes.

Fruits are beneficial for health and weight loss, a source of fiber, vitamins, microelements and fructose. If you want to get rid of excess weight, it is important to know which ones you can consume and which ones you should avoid. Nutritionists recommend including unsweetened fruits with low fructose content and a low glycemic index (citrus fruits, kiwi, apples) in your diet. If you adhere to a fruit mono-diet, the duration should not exceed 5 days. If you wait longer, you should gradually introduce protein products.

Fruit for breakfast is a good alternative to oatmeal, scrambled eggs, and omelet. Suitable for people who count the calories they eat and adhere to a moderate diet. Of course, you can’t get enough of fruits alone. You have to endure hunger. However, with the right choice and proper consumption of low-calorie unsweetened fruits, you will definitely be able to lose excess weight.

What foods are prohibited for those losing weight?

The list of prohibited foods is much more extensive than the list of permitted foods.

• You should give up sweets. The simple carbohydrates that they consist of do not bring any benefit to a person, but they diligently make you gain weight. If a person cannot imagine life without sweets, you can replace them with substitutes and dark chocolate.
• Also, any baking will not add any benefits. Baked goods are especially harmful if they contain a lot of yeast. In this case, metabolic disorders cannot be avoided.
• You will have to give up packaged juices and sweet soda. You can drink plain water instead.
• You can't eat fatty fish and meat.

By correctly planning your daily menu, you can easily lose weight.

By giving up junk food and starting to eat healthy food, a person can lose weight.

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