Fruits provide your body with the nutrients it needs without excess fat or calories. However, they do contain carbohydrates. If you are watching carbs or counting calories, this calorie chart of fruits will help you choose the best fruit for your diet.
Try to eat 2 cups of fruit each day and vary the colors to get the best combinations of antioxidants and phytochemicals.
Apples are one of the most popular fruits around, renowned for their savory crunch and sweet taste. They contain plenty of fiber, vitamin C, potassium, and phytochemicals. Apples help prevent heart diseases, promote weight loss, and aid digestion. They also reduce bad cholesterol levels, and increase bone density.
A medium apple contains about 52 calories, with less than 1 gram of fat. Apples are a good source of fiber and potassium, which are important for healthy blood pressure, and they are rich in vitamins A and C. They are a healthy addition to any diet, including vegan and vegetarian ones, and they can be eaten fresh, raw or cooked in a variety of ways. They can be made into sauces, juiced or dried. They can also be grilled or fried, although this should be done with caution as it increases the calorie count and decreases the nutritional value of the fruit.
Bananas are naturally fat-free and a source of many vitamins and minerals. They are one of the most popular fruits in the world and a staple in the diets of millions of people around the world. One medium banana contains 110 calories, 0 grams of fat, 1 gram of protein and 28 grams of carbohydrates. They also provide the body with a significant amount of potassium and Vitamin C.
A banana’s carbohydrate content is almost entirely made up of sugar. They are low on the glycemic index, which means they do not spike blood sugar levels significantly compared to other foods that are higher on the GI scale.
Fruits are filled with antioxidants and nutrients, including fiber, which helps keep the digestive system in working order. They are also a source of energy, and help to reduce inflammation in the body. These are just a few of the reasons why it is important to include a variety of fruits in your daily meals.
Cherries are a delicious sweet snack and a versatile ingredient in savory dishes, salads, fruit pies and baked goods. You can eat them fresh, frozen, or dried, and they come in both sweet and tart varieties.
These little red beauties are a source of melatonin, which helps regulate the sleep cycle and improve sleep quality. Cherries may also help reduce oxidative stress and inflammation and alleviate pain from exercise, according to some studies.
You can sprinkle raw cherries on your oatmeal, yogurt parfait, chia pudding, or protein smoothie for a flavorful breakfast and snack. You can also add them to a homemade trail mix with granola, nuts, and salted almonds. Use them in a salad with chicken, sugar snap peas, and pineapple or toss them into pico de gallo or tacos. They can even be added to cocktails, like a Black Forest gateau. Cherries are available in the grocery store year round, in both light and dark colors.
A nutrient-rich tropical fruit, mango is sweet and available year-round. It’s best when it’s ripe, with a soft, juicy texture. It can be eaten raw or added to a variety of recipes. A one-cup serving provides 75% of your daily requirement for vitamin C. This nutrient helps your body produce disease-fighting white blood cells, and it may help boost your skin’s natural defenses. It also offers folate, thiamin, vitamin B6, niacin, potassium, copper and magnesium.
The antioxidants in mangoes, including beta-carotene and quercetin, may help fight oxidative stress that is associated with certain health conditions. The orange flesh of mango provides lutein and zeaxanthin, which promote eye health by protecting your eyes from harmful blue light that comes from digital devices. Mango nutrition includes a compound called gallo-tannin, which is believed to aid in healthy digestion and reduce inflammation in the colon. However, because it belongs to the same botanical family as poison ivy, mango may trigger allergic reactions in some people.
Peaches are a low-calorie fruit that contains a significant amount of dietary fiber. They are also a good source of potassium, vitamin C and vitamin A. A small peach contains 62 calories and less than half a gram of fat. The small amount of fat in peaches is made of heart-healthy monounsaturated and polyunsaturated fats.
Most of the calories in fruit come from carbohydrates, but some fruits contain small amounts of fat and protein as well. Most fruits are naturally sweet, but some have a more tart taste.
A cup of diced peaches provides 7.5% of a person’s daily requirement of vitamin C. This powerful antioxidant helps keep the skin healthy and may help reduce the risk of several harmful health conditions. Peaches are a good source of iron. A cup of diced peaches contains 0.42 mg of iron, which is 2.3% of an adult’s recommended daily intake.
Often called the ugly step-sister of apples, pears are packed with nutrients and flavor. They are an excellent source of fiber, potassium, copper and vitamin C. They also have antioxidants and phytochemicals, which help reduce the risk of heart disease, cancer and inflammation.
One pear has 84 calories and contains small amounts of fat and protein. The majority of the calories come from carbohydrates. Pears are low in saturated fat and contain no trans-fat or cholesterol.
Pears can be eaten raw, poached or baked. They can be added to salads or soups, or they can be made into a smoothie. They are a great snack on their own or with a piece of cheese or yogurt. They are high in quercetin, catechin and anthocyanins, which are plant compounds that offer many health benefits. They are a good source of fiber, which helps reduce the risk of colon cancer and constipation.