10 High-Calorie Fruits (to Consume in Moderation)

Updated in October 2023

High-calorie fruits tend to be high in sugar, like grapes and persimmons, and high in gat, like avocados. They should be consumed in small quanties when you are adhering to a weight loss diet. 

Nonetheless, fruit is a healthy option for anyone looking to lose weight. They are especially ideal for anyone looking to replace high-calorie snacks with nutrient-dense options. 

The fruits mentioned below (with the exception of canned fruit in syrup) can be included in a balanced diet with anyne looking to lose, gain or maintain weight, as long as they are consumed in moderation. Any fruit consumed in excess quantities can lead to weight gain. 

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1. Avocado

Avocados are rich in good monounsaturated fats, vitamins C, E and K and minerals such as potassium and magnesium. Four tablespoons of this fruit are equivalent to about 90 calories.

This fruit has many health benefits, as it helps to promote optimal bowel functioning, control sugar levels, maintain heart health and contribute to healthy skin and hair. They can be apart of weight loss diet, when consumed in small quantities. 

Learn more about the benefits of avocado for your health.

How to eat: To consume avocado without gaining weight, your daily amount should not surpass 2 tablespoons a day. It can be included in salads, eaten in the form of guacamole, or added to smoothies or desserts. If your goal is to gain weight, you can combine it with other fruits and eat it more often and in greater quantities.

2. Coconut

Coconut pulp, that is the white innards of the coconut, is rich in fat. Coconut water is rich in carbohydrates and minerals, making it a natural isotonic. Coconuts are considered to be a high-calorie fruit, as 100 grams of pulp contain around 406 calories, which are almost a quarter of the total calories that should be consumed every day. Calculate the total number of calories you should consume per day using our online calculator.

This fruit has many health benefits and is rich in fiber, which keeps you full and improves intestinal function. Coconut also helps maintain heart health, strengthen the immune system and helps replenish the body's minerals. Read about the benefits of coconut and how it can contribute to your health.

How to eat: Coconut should be consumed in moderation and in small portions. It is recommended to consume a maximum of 2 tablespoons (30 mL) of coconut oil or 2 tablespoons of coconut shavings or 1/2 cup of coconut milk or 30 g of coconut pulp a day to obtain its benefits and avoid weight gain. If you want to gain weight, the portions can be increased for a higher calorie intake.

3. Açaí

Açaí is an antioxidant fruit that helps to boost immunity, prevent aging and provide energy. However, it is also quite caloric, especially when its pulp is consumed with sugar, guarana syrup or other products used to improve its taste.

About 100 grams of frozen açaí pulp without added sugar contains about 58 calories and 6.2 grams of carbohydrates.

How to eat: Açaí should be consumed in small quantities, without any added processed products, like condensed milk. Although these improve the taste of this fruit, they also increase blood sugar levels and promote weight gain.

4. Grapes

Grapes are a fruit that are rich in carbohydrates. They have a moderate glycemic index, especially red grapes, which means that consuming too many can lead to an increase in blood sugar. As for calories, 100 grams of grapes are equivalent to about 50 calories.

This fruit is rich in resveratrol, a powerful antioxidant that is found in its peel. This antioxidant can help prevent cancer and cardiovascular disease.

How to eat: Grapes should be consumed in small portions, and the daily recommended amount is 17 small units or 12 large units with with the peel to ensure adequate fiber intake. Eating a whole bunch can be very high in calories and may lead to weight gain. In addition, you should avoid consuming grapes in juice form, which is equivalent to 166 calories and 28 grams of carbohydrates or about two slices of white bread.

5. Banana

Bananas are high in carbohydrates, with 100 g containing around 21.8 grams of carbohydrates and 104 calories. This fruit is rich in potassium and magnesium, which can help to prevent muscle cramps and reduce blood pressure. They can also help to improve mood, as they are naturally rich in tryptophan, and regulate bowel movements, due to their high fiber content. 

How to eat: In order to consume bananas without gaining weight, the recommended portion is 1 small banana per day, or 1/2 of a large banana. You can also consume it in different ways, by sprinkling cinnamon on it for example, which acts as a thermogenic, or with 1 spoonful of oats, which increases the amount of fiber consumed and helps control weight gain.

In addition, bananas can also be combined with good fats, such as 1 tablespoon of peanut butter, chia seeds, flaxseeds, or nuts, to be eaten as a dessert, or combined with protein.

6. Persimmon

An average unit of persimmon has around 80 calories and 20 g of carbohydrates. Its high carb content can impede weight loss if eaten in large quantities regularly.

How to eat: To obtain the benefits of of persimmons, you should opt for small to medium sizes of the fruit, eaten with the peel. The peel is high in fiber, which can help to regulate blood sugar levels and reduce fat production.

7. Figs

Figs are a fruit with excellent digestive properties, as they contain a large amount of fiber. This can improve bowel movements, due to the presence of cradin. However, 100 grams of this fruit contains 10.2 grams of carbohydrates and 41 calories, which is why consuming too many can lead to weight gain.

How to eat: The ideal amount of figs to consume is 2 medium-sized units per day. You should opt for their fresh form and avoid eating dry figs.

8. Mango

Mango is a fruit that is high in carbohydrates, with 15 grams of carbohydrates and 60 calories in 100 grams. It is also rich in vitamins, minerals and antioxidants. Mangos provide a number of health benefits, including improving intestinal health, boosting the immune system, and promoting eye, skin and hair health.

How to eat: The recommended serving size of this fruit is 1/2 cup, 1/2 of a small mango or 1/4 of a large mango.

9. Dried fruit

It's also important to be mindful of the amounts of dried fruit consumed. Raisins, dates, and dried apricots, for example have a higher glycemic index do to their dehydration process. They are high in calories and promote sugar spikes.

Despite this, some studies indicate that dried fruit can contain 3 times more micronutrients than fresh fruit. They are also rich in insoluble fiber, which helps to promote intestinal functioning.

How to eat: Dried fruit consumption should be moderated, and eaten in combination with good fats or proteins, such as yogurt or milk, for example, to prevent blood sugar levels from rising.

10. Canned fruit in syrup

Canned fruit in syrup usually has double or triple the calories of fresh fruit. The syrup is usually made with sugar, which greatly increases the calories of the food. This type of fruit should be eliminated completely from a weight loss diet.

It is important to consume at least 2 or 3 pieces of fresh fruit a day, preferably varying the fruit consumed so that different nutrients are absorbed. Learn more about the best fruit for weight loss that are low in calories and keep you full.