Which fruits and vegetables are less nutritious. What fruits are the most nutritious? High-calorie fruits

Fruits contain sugars of natural origin, they contain a minimum of fats and many useful vitamins and minerals that the human body needs. Diets exclude confectionery and baked goods from the diet of a losing weight person, but fruit is a great alternative and satisfies the need for sweets. Fresh apples contain a minimum amount of calories and a lot of fiber, which cleanses the intestines of harmful substances and toxins.

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What fruits can you eat while losing weight?

The lowest calorie fruits are lime and lemon. These fruits contain about 30 calories per 100 grams. Their use contributes to the rapid burning of the subcutaneous fat layer. For weight loss, it is recommended to drink a glass of water with fresh citrus juice daily. It is advisable to do this in the morning, before breakfast.

People who want to get rid of excess weight, it is recommended to include in your diet the following fruits:

Name	Useful action	How to use
Grapefruits and oranges	Citrus fruits are a source of vitamin C. They also contain bioflavonoids and enzymes that effectively fight extra pounds. Fruits stimulate the digestive system and accelerate metabolic processes in the body	Grapefruits and oranges go well with stew chicken breast... They can be used not only in fruit salads, but also in vegetable salads, complement seafood dishes with citrus
Avocado	Most high-calorie fruit but this exotic fruit is a product diet food as it contains easily digestible fatty acids and relieves hunger for a long time. This unique fruit contains practically no sugar, but contains vitamins of all groups and mineral salts (potassium, sodium, phosphorus, calcium and magnesium)	Avocado goes great with: fish dishes; meat; seafood; fresh vegetables and fruits
Kiwi	It has a mild laxative effect and contributes to the normal functioning of the gastrointestinal tract. This fruit has a lot of fiber and does not a large number of Sahara	Nutritionists recommend eating one ripe kiwi half an hour before the main meal.
Apples	They are the most affordable fruit with a low calorie content (about 35 kcal / 100 g). It is better to choose sour varieties as they contain less sugar.	You need to eat apples together with the peel - both fresh and baked.

It is undesirable to eat bananas and grapes during the diet, since these products are high in fructose and high in calories.

Fruit calorie table

Ascending list of fruit calories and their the nutritional value(БЖУ) are presented in the table:

The product's name	Calorie content per 100 grams	BZHU, g per 100 g
Lime	27	0,85/0,12/10,6
Lemon	32	0,93/0/3
Grapefruit	34	1,11/0,13/11
Watermelon	37	0,65/0,12/8,9
Melon	37	0,65/0/9
Pomelo	38	0,92/0/10
Orange	39	0,91/0,24/8,2
Mandarin	42	0,63/0,25/8
Apricot	43	1,4/0,11/9
Peach	44	1,2/0/9,4
Plum	45	0,85/0/9,7
Pear	46	0,52/0,33/9,6
Apple	47	0,14/0,12/8
A pineapple	48	0,43/0,22/12
Nectarine	51	1,25/0,22/11,1
Papaya	52	0,63/0,14/11
Fig	53	0,74/0,1/11,4
Persimmon	54	0,53/0/13
Feijoa	56	1,6/0,52/13,2
Quince	56	0,54/0,12/15
Mango	58	0,53/0,22/11,6
Kiwi	62	1,14/0,6/4
Grape	66	0,73/0,23/15,1
Garnet	75	1/0/11,3
Banana	91	1,41/0,14/20
Avocado	183	2,4/9/15,2

The daily norm of fruit for an adult is 250-300 grams.

And a little about secrets ...

The story of one of our readers Alina R .:

My weight was especially depressing for me. I gained a lot, after pregnancy I weighed like 3 sumo wrestlers together, namely 92 kg with an increase of 165. I thought my stomach would come off after giving birth, but no, on the contrary, I began to gain weight. How to cope with hormonal changes and obesity? But nothing disfigures or makes a person younger than his figure. In my 20s, I first learned that overweight girls called "WOMAN", and that "this size is not sewn." Then at 29, divorce from her husband and depression ...

The question of how many calories are in vegetables and fruits arises during many diets. Having fresh foods in your diet is healthy and well-liked by most dieters]]>

Calorie content of vegetables

The table contains the calorie content of the most popular vegetables. In the process of preparing dishes, it can change both in the smaller and in the larger direction. Some vegetables absorb a lot of water during cooking. In this case, the number of calories per 100 grams of the product is reduced.

Calorie content of fruits

The table contains the calorie content of popular fruits. The most nutritious of them is avocado.

Seasonal berries contain many nutrients. The table confirms that their use in moderation will not harm the figure and metabolism. The most nutritious berries are sweet grapes and rose hips. Fresh rose hips are rarely consumed in large quantities. When added to compotes, the total calorie content of the drink increases by a small amount.

Calorie content of dishes

Vegetables are the basis of human summer nutrition. In winter, the choice of food is limited by the characteristics of their storage, but some vegetables are cooked all year round.

The table includes the calorie content of popular vegetable-based dishes.

When following a diet, a calorie table is not always necessary. In most cases, limiting the amount of carbohydrates in the diet is required. The high energy value of some foods is provided not by carbohydrates, but by fats and proteins.

Among the protein-rich plant foods are popular:

beans;
soy asparagus (Chinese fuju);
nuts (walnuts and brazil nuts, almonds, hazelnuts);
whole grains;
brown rice;
bananas;
spinach;
sunflower seeds;
soya beans;
avocado.

All nuts and vegetable oils are rich in fats.

Carbohydrates can be obtained from foods such as:

pumpkin;
dried beans, peas;
corn;
White rice;
buckwheat;
potatoes, Jerusalem artichoke and sweet potato;
rye, oats.

Classification

The variety of vegetables makes it difficult to calculate calories. Based on the classification, you can calculate the approximate calorie content of a dish if there is no accurate information about the calorie content of its ingredients.

Tubers

potato;
sweet potato;
Jerusalem artichoke.

Dishes made from these foods are considered to be high in calories, so they are best suited for lunch. The approximate number of calories in them is from 60 to 77 kcal, with regular potatoes being the highest in calories.

Roots

Root crops include:

beet;
carrot;
turnip;
radish;
swede;
roots of parsnip, parsley, celery.

Onion

Calorie content of onions different varieties ranges from 36 kcal for leeks to 72 kcal for charlottes. More calories can be obtained from garlic. It contains 149 calories, but eating 100 grams of this product is a difficult task.

Fruit

tomatoes;
cucumbers;
eggplant;
squash;
peppers;
zucchini;
pumpkin;
artichokes and other vegetables.

The calorie content of these products ranges from 16 to 35 kcal.

Harm

Harm to health when eating vegetables and fruits for healthy person unlikely. The main thing is to control the quality and quantity of food consumed.

Individual restrictions exist in the presence of serious illnesses. People with certain stomach ailments are unable to eat tomatoes and sour fruits. Many people are allergic to citrus fruits and strawberries. People with this problem know for sure which products should be treated with caution.

All vegetables have some characteristics. For example, eating a lot of potatoes puts a strain on the pancreas, while beets are laxative.

The presence of vegetables and fruits in the daily diet is good for human health. The low calorie content of dishes made from them allows you not to feel hunger during diets.

Low-calorie and high-calorie fruits

Fruits are high in calories and low in calories, depending on the amount of sugars. The "wateriness" is also taken into account: the more water, the lower the energy value. On this basis, you can approximately determine the calorie content: the sour and juicier the product, the lower this indicator.

Low-calorie fruits that are included in diets and daily weight loss meals include:

citrus;
a pineapple;
watermelon;
kiwi;
Garnet.

At the same time, nutritionists advise to use carefully:

avocado;
grape;
banana.

Table "Energy value of fruits" (descending)

Product	kcal
Avocado	204
Rosehip fresh	102
Passion fruit	97
Jackfruit (breadfruit)	95
Bananas	91
Banana baby	90
Ziziphus (unabi)	71
Kumquat	71
Fresh grapes	70
Tangelo	70
Guava	68
Kiwi	66
Chinese lychees	66
Persimmon	65
Mango	63
Blueberry	62
Longan	60
Fresh figs	58
Sweetie	58
A pineapple	57
Black currant	57
Rowan red	55
Rowan chokeberry	54
Thorn	54
Cherry	52
Cherries	52
Mulberry	52
Apricots	49
Feijoa	49
Blackberry	48
Strawberry	48
Gooseberry	48
Clementin	47
Peaches	47
Fresh plum	47
Fresh red apples	47
Apricots	45
Red currant	45
Irga	45
Pear	44
Raspberries	44
Nectarine	44
Red currants	44
Cowberry	43
Papaya	43
Black currant	43
Dogwood	42
White currant	42
Raspberries	40
Stone berry	40
Quince	38
Oranges	38
Melon	38
Tangerines	38
Pomelo	38
Blueberry	38
Strawberry	36
Strawberry	36
Bergamot	36
Fresh green apples	35
Blueberry	34
Garnet	32
Grapefruit	32
Cranberry	32
Carambola	31
Lemon	31
Cherry plum	30
Lime	30
Cloudberry	30
Honeysuckle	30
Physalis strawberry	29
Barberry	29
Viburnum	26
The prince	26
Watermelon	25
Sea buckthorn	25

Frozen products

It is believed that when frozen, the fruits fully retain their properties, nutritional and energy value. Therefore, you can calculate the calorie content according to the table above, but only if home freezing is carried out. The fact is that enterprises that supply such products to supermarkets can pre-process fruits and berries with sweet syrups. Therefore, when buying, they carefully study the composition of the product.

Dried fruits and candied fruits

Fruits are sold not only fresh, but also dried. Dried and sun-dried fruits are often consumed in the intervals between the main meals - the so-called snacks.

Dried fruits are higher in calories than raw ones. This is due to the fact that water evaporates during drying and the sugar concentration increases several times. Despite this, nutritionists insist: it is impossible to exclude "drying" from the diet, because it contains more fructose and glucose, less sucrose. And the drier the fruit, the more useful sugars it contains.

This is a salvation for those with a sweet tooth who find it difficult to give up desserts. But, unlike confectionery, dried fruits do not contain artificial, often harmful, additives. Also, with proper processing and storage, the vitamin and mineral complex remains the same.

Table "How many calories are in dried fruits?"

Dried fruits also satisfy hunger. When they are hungry, they eat a few fruits, chew them thoroughly and wash them down with a glass of clean water. Candied fruits are a completely different matter. This is the name of the dried fruit pulp, boiled in sugar syrup. The calorie content of candied fruits is 216 kcal. You might think that this product is useful too. But this is not the case, since they are prepared with big amount sugar, which is already harmful. And sometimes candied fruits contain nutritional supplements- gelatin, synthetic flavors, dyes.

Jams, canned food

To prepare food for the winter, fruits, like vegetables, are canned. It is not always possible to freeze the required number of fruits due to a lack of free space in freezer... "Twists" solve the problem, and they are stored longer - on average, 2-3 years.

However, sugar, when used as a sweetener or preservative, significantly increases the calorie content of the finished meal.

Jam and canned food table

Product	Jam, jam (kcal)	Canned food / compote (kcal)
Rowanberry (black-fruited variety)	387	35
Plum	288	96
Strawberry	272	73
Orange	268	67
Peach	258	78
Currant (black-fruited variety)	248	58
Apple	245	85
Apricot	242	85
Cherry	226	99

Fruits and berries are constant ingredients healthy eating person. You need to use them regularly, every day. Some varieties of fruits are capable of giving health and youth.

Fruit is practically one of the most important foods in the entire diet. They should not be abandoned even during the period of weight loss, since they are full of vitamins. fiber and other nutrients. Of course, in order to get the maximum benefit from fruits, you need to follow certain rules for their use. These rules are not complex and easy to remember:

High-calorie fruits are best consumed in the morning or in the morning. If in the evening you really want fruit, you can afford not sweet varieties of apples or pears, as well as some citrus fruits
Often eaten fruit only makes you feel more hungry. You can avoid this by combining the fruit with wholemeal bread and bran. Such bread is very healthy and does not favor fullness.
There are fruits that can be consumed only in strictly limited quantities for diseases or for weight loss. This applies to bananas and grapes.
There are modern fruit diets that allow you to lose weight quickly and enjoyably. However, doctors do not really like such radical methods and advise replacing diets with fasting days.
For a variety of meals, you can make fresh juices and smoothies from a variety of berries and fruits. A glass of this drink is very useful to drink every day.
It is believed that if you replace ordinary sweets with dried fruits, you can achieve not only better health, but also weight loss.
Daily consumption of berries and fruits normalizes stool and relieves constipation
Half a kilogram of fresh fruits and berries will help to supplement your diet with useful trace elements and vitamins every day.

benefits of fruit for everyone

Of course, while on a diet or just watching your forms, you need to carefully study the calorie content of each fruit. This will help keep you from gaining excess weight.

Calorie table of fruits per 100 grams:

*Fruit name*	*Squirrels*	*Fats*	*Carbohydrates*	*Calories per 100 grams (kcal)*
Orange	0,9	0,2	8,3	38
grape	0,6	0,2	16	64
pear	0,4	0,3	9,5	42
Apple	0,4	0,4	9,8	44
melon	0,6	—	9,1	39
grapefruit	0,7	0,2	6,5	35
mandarin	0,8	0,3	8,1	38
banana	1,5	0,1	21	91
mango	0,5	0,3	13,5	67
Garnet	0,9	—	13	52
prunes	2,3	—	58,4	242
dried apricots	5,2	—	55	240
raisin	1,8	—	66	271
persimmon	0,5	—	13,2	55
date fruit	2	0,5	72,3	306
a pineapple	0,5	0,2	11,6	49
apricot	0,9	0,1	9	40
figs	3,1	0,8	57,9	257
peach	0,9	0,1	9,5	42
kiwi	0,4	0,2	11,5	49
avocado	2	20	7,4	208
quince	0,6	0,5	9,8	40
papaya	0,6	0,3	9,2	48
plum	0,8	0,2	9,6	43
pomelo	0,6	0,2	6,7	32
lemon	0,9	0,1	3,3	16

Video: “Fruit. Benefit and harm "

Citrus benefits: orange, tangerine, lemon, grapefruit

Citrus fruits are the most unique fruits. these fruits contain:

sugar (glucose)
pectin substances
minerals
vitamin A
B vitamins
a lot of vitamin C
vitamin P and PP

In citrus fruits, you can use not only the pulp, but also the peel, it is also full of trace elements. Essential oil citrus fruits are very healthy and aromatic. Citrus fruits are able to strengthen the immune system and even fight colds. Citrus fruits are low in calories and that is why they are an excellent product for losing weight.

Orange rich in vitamin C. It contains a large amount of antioxidants that have a beneficial effect on the human body. It is indispensable for those who want to improve stool, lower blood pressure and even lift their mood.

benefits of an orange

Another famous citrus fruit - lemon. It is often used to combat colds and viral diseases due to the high content of vitamin C. Lemon is able to satisfy hunger and relieve thirst, even on the hottest day.

benefits of lemon

Grapefruit - fruit giving youth and health. It is a storehouse of antioxidants and beneficial acids. The fruit perfectly blocks the feeling of hunger, normalizes the intestines, speeds up metabolism and improves metabolism. Thanks to these processes, high-quality weight loss occurs.

benefits of grapefruit

Mandarin - everyone's favorite fruit, capable of restoring the level of vitamins in the human body in the autumn-winter period. There are many useful substances in tangerine that have a beneficial effect on the digestion process. The fruit helps fight seasonal diseases.

benefits of mandarin

Video: " Citrus fruits: features of citrus fruits; the harm and benefits of using citrus fruits "

The benefits of exotic fruits for humans

Exotic fruits are interesting and tasty. Often, unusual fruits have a lot of useful substances and often cause an allergic reaction. You need to eat such fruits with care and in moderation.

Avocado- one of the most nutritious fruits. This fruit does not taste sweet and is often combined with other foods in salads and appetizers. It contains a large amount fatty acids and has a positive effect on the digestive tract and the condition of the human skin.

Mango- one of the most useful fruits. It contains a lot of vitamins that a person needs so much. Mango perfectly improves the functioning of the immune system and is even able to improve mood due to its high content of vitamin C. Mango is very useful for women's health, another property of the fetus is to increase libido.

benefits of mango

Owns and unique properties papaya, which contains many useful trace elements that have a beneficial effect on the work of the heart and blood vessels. Moreover, the fruit is recommended during the fight against excess weight.

benefits of papaya

Fig - unique in its useful properties... It is quite high in calories, but it is able to have a beneficial effect on the human gastrointestinal tract, improving digestion, eliminating constipation and even curing inflammatory intestinal diseases. Fig "inhibits" the division of cancer cells, which means it prevents cancer.

benefits of figs

Video: "The benefits and harms of exotic fruits"

What are the benefits of dried fruits?

Since ancient times, folk healers have regularly used dried fruits to give people health, longevity and beauty. These treats are packed with essential trace minerals and vitamins. That is why they become so useful to humans. Why do dried fruits have beneficial substances? - It all lies in the way they are dried. Indeed, in fact, dried fruit is a concentrate of fresh fruit.

In the off-season, namely in winter, dried fruits are an invariable part of the diet. During drying, fruits completely retain their substances, and sometimes even double them, and that is why they are relevant and necessary for a balanced diet.

Dried fruits are not only healthy, but also very tasty! They contain many biologically active substances:

potassium
sodium
magnesium
calcium
iron

There are much more of these substances in dried fruits than in ordinary fresh fruits. In addition, they are able to positively influence work:

stomach
intestines

Therefore, they are able to remove toxins and toxins, which heals and rejuvenates the body. Potassium, which is abundant in dried fruits, has a positive effect on the heart organ, strengthening its walls, and magnesium on the state and work of blood vessels. Also, not everyone knows that the regular use of dried fruits mixed with nuts and honey gives women's health and even slows down the growth of cancer cells and prevents oncology.

dried fruits

For those who want to lose weight, doctors recommend eating dried fruits every day. The norm is 100 grams of various dried fruits. they are low in sugar and high in fiber.

Video: "The benefits and harms of dried fruits"

Calorie content of berries. Calorie table per 100 grams

With the first appearance of berries, a person just wants to taste them, and this is not accidental. This is because during the cold period the body is depleted and requires useful trace elements, which are very abundant in a variety of berries. This is not only healthy, but also incredibly tasty treat. Berries are incredibly popular fresh, and some even dried.

vitamins
fiber
antioxidants
minerals

The uniqueness of the effect of berries on the human body is that they are able to reduce all oxidation processes. It is the waiting processes that destroy human body wearing it out and making it age. Berries give youth and freshness.

Berries must be an important part of the human diet. It is useful to eat them only fresh, and some dried berries are an excellent substitute for desserts. Berries are perfectly combined with fermented milk products, as well as in fruit salads and in combination with granola.

benefits of berries

Of course, the most delicious berries can be called just picked from the bush. It is not uncommon for berries to be frozen to enjoy them all year round. Frozen berries are also tasty, but they lose half of their beneficial properties.

As already mentioned, berries are the real antioxidants. And all this is due to the presence in their composition:

vitamin C - responsible for the production of collagen
anthocyanin - reduces inflammation
quercetin - slows down the aging process

There is a secret that allows you to find out how many nutrients and antioxidants are in a berry - this is its color. The brighter the berry, the richer its taste and vitamin composition.

Calorie table of berries per 100 grams:

Berry name	Squirrels	Fats	Carbohydrates	Calorie content per 100 grams
Watermelon	0,7	0,2	8,8	40
Cherry	0,8	0,5	10,3	49
Strawberry	0,8	0,4	6,3	32
Raspberries	0,8	0,3	8,3	39
Currant	1	0,2	7,3	35
Blueberry	1,1	0,6	8,4	41
Cherries	1,2	0,4	10,6	50
Gooseberry	0,7	0,2	9,1	41
Cranberry	0,5	—	6,3	34
Blueberry	1	0,1	7,7	34
Sea buckthorn	0,9	—	5	52
Rowan	1.4	—	8,6	46
Rose hip	1,6	—	24	101
dogwood	0,9	0,1	46	209
	1	—	10	43
Strawberry	1	—	11	34
Blackberry	2	—	6	31
Mulberry	1	—	14	52

Berries are a source of folate, which is essential for women's health. In addition, she takes care of cardiovascular system person. Fiber, which is abundant in berries, improves stool and improves the functioning of the gastrointestinal tract. And also, folic acid- This is what is responsible for the production of serotonin in the body - the hormone "happiness". Regular consumption of berries prevents depression.

Video: "The health benefits of berries"

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

In the struggle for a slender figure, all means are good that are beneficial. 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, and therefore lead the body to correct and high-quality weight loss.

dogwood

Of course, all berries are useful for eating and losing weight, but some should be eaten with caution. Probably everyone has heard about the benefits of goji berries for the figure, but not everyone can find this "curiosity" on store shelves. Dogwood can serve as a substitute for goji. Cornel 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 of dogwood per day is about forty to fifty grams (zhmen) of berries. It is not uncommon to make an infusion from dogwood and even add it to the second courses. You should not eat large quantities of dogwood, as its excess provokes a strong appetite.

Another unique berry is lingonberry. it required element slimming menu. The berry is so useful and contains a huge amount of useful microelements that there is simply no such thing in nature! Berries have a laxative effect and are able to remove all toxins and toxins that have accumulated in the human body for years. It is 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
improve appetite and digestion

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

Video: "Goji berries are dogwood"

Fresh fruits, vegetables and greens are among the top foods in most diets. They are rich in vitamins, trace elements and fiber. They contain a minimum of calories. It would seem that you eat as much as you want and lose weight. But it's not that simple.

Fresh fruits, vegetables, and greens top the food list for most diets. They are rich in vitamins, trace elements and fiber, while containing a minimum of calories. But it’s not that simple.

Low calorie content - the most important indicator?

The dietary menu has its own nuances. Important indicators are the glycemic index (GI) and glycemic load (GL). They show how quickly carbohydrates are broken down and absorbed by the body. The lower the GI and GN, the less calories will be deposited in the form of extra pounds.

If we talk about vegetables, then among them you can find real enemies of a thin waist, for example, potatoes. And almost all fruits can surprise with their sky-high sugar levels, as they all contain a fast source of carbohydrates - fructose.

There are two more factors that negate the benefits of fruits and vegetables.:

The rate of energy breakdown from carbohydrates after heat treatment increases significantly

The fact is that fiber is destroyed during cooking. Carbohydrates are converted from complex to simple. And in order to process vegetables in their raw form, the body spends more energy and, accordingly, calories.

Advice: Vegetables are best eaten raw. They completely retain vitamins and slowly saturate the body.
The smaller you cut vegetables or fruits, the faster they are absorbed by the body..

When minced, the fiber, which slows down the breakdown of carbohydrates, is destroyed. This is especially true for the preparation of juices and smoothies. Some vegetables and almost all fruits become worst enemies for health and shape.

Advice: Before eating, eat vegetables and fruits whole or cut into large pieces.

Calorie content of vegetables and herbs

Vegetables and greens are not bad for your figure. Carrots are considered the most useful for girls. It makes our skin beautiful. Tomatoes are perfect for men in this regard. They take care of men's health.

But still, you should know how many calories are hidden in vegetables. After all, potatoes contain a large number of calories and have a high glycemic index, which grows strongly when cooked. Therefore, refer to it useful products it is forbidden.

You can include greens and other vegetables in your diet in almost unlimited quantities. The table below will help you to calculate calories. It also contains information about BZHU, GI and GN products.

All data is for raw food and does not include heat treatment, which significantly increases the GI. Those. boiled carrots will have a much higher GI than fresh carrots.

Calorie table of vegetables and herbs per 100 grams

Vegetables and greens	GI	GB	B	F	Have	Kcal
Artichokes	20	1,2	1	0	6	28
Eggplant	20	1,1	1	0	7	24
Broccoli	15	0,7	4	2	5	33
Ginger	15	2,1	2	1	16	80
Zucchini	15	0,8	1	0	5	19
White cabbage	15	0,6	2	0	5	28
Brussels sprouts	15	0,9	5	0	8	43
Cauliflower	15	0,6	2	0	5	28
Cabbage	15	0,4	1	0	3	16
Potatoes (boiled)	65	10,9	2	0	18	80
Corn (boiled)	70	15,7	4	2	24	123
Green onion	15	1,1	1	0	5	19
Onion	15	1,4	1	0	10	41
Olives	15	0,8	2	16	5	166
Fresh carrots	30	1,8	1	0	4	33
Cucumber	15	0,3	1	0	2	15
Olives	15	0,9	1	11	6	115
Sweet pepper	15	0,8	1	0	6	27
Chilli	15	1,2	2	0	10	40
Parsley	5	0,4	4	0	8	45
Tomatoes	30	1,3	1	0	4	23
Radish	15	0,5	1	0	3	20
Leaf salad	10	0,3	1	0	2	14
Beet	30	2,7	2	0	9	40
Celery	15	0,3	1	0	2	12
Asparagus	15	0,6	2	0	3	20
Pumpkin	65	3,4	1	0	8	29
Dill	5	0,4	2	0	6	38
Zucchini	15	0,8	2	0	2	17
Garlic	30	9	6	0	30	146
Spinach	15	0,4	3	0	2	22

Calorie content of fruits and berries

It has been proven that the denser the consistency of the fruit pulp, the more calories it contains. For comparison, you can take a watermelon and a banana. It's easy to guess that a banana is higher in calories than a watermelon.

By taste, it is also easy to determine the amount of harmful kilojoules in a product. The riper and sweeter the fruit, the more sugar and calories it contains. Therefore, choose fruits that are slightly unripe - they have less sugar and more fiber.

Eat fruits and berries. But no more than 2 pieces or 2 cups per day, respectively. Choose fruits that are not too sweet with a loose flesh. And don't forget to count your calories using the table below.

Calorie table of fruits and berries per 100 grams

Fruits and berries	GI	GB	B	F	Have	Kcal
Apricot	35	2,5	1	0	11	46
Avocado	10	0,2	2	20	7	208
Cherry plum	25	1,6	0	0	8	34
A pineapple	50	7	0	0	11	49
Orange	30	3	1	0	8	36
Watermelon	75	6,6	0	0	8	27
Banana	55	11	2	0	22	89
Cowberry	35	2,9	1	0	8	43
Grape	45	6,8	1	0	17	65
Cherry, sweet cherry	25	2,8	1	0	12	52
Garnet	33	6,5	1	0	14	52
Grapefruit	25	2,4	1	0	10	29
Pear	30	4	0	0	11	42
Melon	65	4	0	0	7	38
Fig	35	6,9	1	0	14	49
Kiwi	50	5,5	1	0	10	48
Strawberry wild-strawberry	25	2	1	0	7	30
Cranberry	45	3,1	0	0	4	28
Coconut	45	2,8	3	34	30	380
Gooseberry	25	4	1	0	12	43
Lemon	20	20,6	1	0	3	16
Raspberry, blackberry	25	2,9	1	0	11	42
Mandarin	30	3	1	0	8	33
Mango	50	7	0	0	12	67
Nectarine	35	3	1	0	12	48
Peach	35	3,2	1	0	11	46
Plum	30	2,4	1	0	10	42
Red currants	25	1,9	1	0	8	39
Black currant	15	1,1	1	0	7	36
Persimmon	50	8	0	0	17	53
Blueberry	25	6	1	0	11	44
Apple	35	4	0	0	10	47

The table shows that 100 grams of watermelon has a very high glycemic index ( 75 ). Is this product worth avoiding due to its high GI? Given that watermelon is almost entirely water, it has a low glycemic load ( 6,6 ). Therefore, in small quantities, watermelon will not harm the figure. But if you are used to eating half a watermelon at a time, then keep in mind that 500 grams of this product will cause a load equal to 33 .

As you can see, calorie content is far from the main indicator. Glycemic index and the glycemic load is a much more accurate indicator of how useful a product will be. Use the above tables of calorie content of vegetables and fruits, and you will always correctly compose your daily menu.

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