2023-07-25 08:24:00
Fruit is healthy and contains many vitamins. But did you know that the sweetness in some fruits comes from a high sugar content? We’ll tell you which fruits contain a particularly large amount of fructose and glucose and are therefore real calorie bombs and which have hardly any carbohydrates. The table on the sugar content of fruit gives quick answers.
Pure fruit is healthy and basically good for the body. Still, it’s important to keep an eye on the sugar content of fruit. The table shows how much sugar and calories are in 100 grams of different types of fresh fruit. You can find out here how the values can change if the fruit is processed further.
Calories and Sugar Content of Fruit: Table of Fruit Types
Ananas: 58,9 Kcal / 13,1 g Zucker pro 100g Apfel: 51,9 Kcal / 11,4 gAprikose: 42,3 Kcal / 8,5 gBanane: 95,2 Kcal / 21,4 gBirne: 52,4 Kcal / 12,4 gBrombeere: 29,9 Kcal / 2,7 gErdbeere: 32,1 Kcal / 5,5 gFeige: 63,2 Kcal / 12,9 gGranatapfel: 78 Kcal / 16,7 gGrapefruit: 50 Kcal / 8,9 gHeidelbeere: 42,1 Kcal / 7,4 gHimbeere: 34 Kcal / 4,8 gJohannisbeere (rot): 43,3 Kcal / 7,3 gJohannisbeere (schwarz): 57,2 Kcal / 10,3 gKiwi: 61 Kcal / 10,8 gMandarine: 50,2 Kcal / 10,1 gMango: 60,3 Kcal / 12,8 gMaracuja: 80,1 Kcal / 13,4 gMirabelle: 64,4 Kcal / 14,0 gNektarine: 56,9 Kcal / 12,4 gOrange: 47,1 Kcal / 9,2 gPapaya: 12,9 Kcal / 2,4 gPfirsich: 40,7 Kcal / 8,9 gPflaume: 47,1 Kcal / 10,2 gSauerkirsche: 57,7 Kcal / 11,0 gStachelbeere: 44 Kcal / 8,5 gSüßkirsche: 63,4 Kcal / 13,3 gWassermelone: 38,3 Kcal / 8,3 gWeintraube: 71,1 Kcal / 15,6 gZwetschge: 43,3 Kcal / 8,8 g
Data: University of Hohenheim, Institute for Biological Chemistry and Nutritional Sciences
Also interesting: sugar trap drinks. And: birch sugar as a sugar substitute: does xylitol help with weight loss?
Dried fruit concentrates the calories in the fruit
In Turkey and Arabic countries in particular, dates, figs and grapes are often dried. The fruit can be preserved in this way. But at the end of the day, you might be wondering, “Why don’t I lose weight?” The answer: drying removes up to 80 percent of the moisture from the fruit. But what increases is the sugar content in the fruit. The comparison makes it clear: 100 grams of fresh figs have 63 calories, 100 grams of dried figs have a whopping 248 calories. So the calories in the fruit are quadrupled for the same weight.
On the way to the dream figure? Then stay away from grapes!
No wonder that grapes are considered the fruit of late Roman decadence. Because the fruit only allows the pounds to grow and encourages lazing around. 16 grams of sugar per 100 grams – this is the value of the American grape. That means second place in the sugar content of the fruit varieties.
Fruits high in sugar: mango and pomegranate
Sometimes it makes sense to let your taste buds decide what is healthy and what is unhealthy. Best proof: mangoes. They don’t taste sweet without a reason. The proportion of sugar in 100 grams is a proud 12.8 percent. It’s the same with pomegranate. At 78 calories, it’s a fruit that has a little more sugar, yet pomegranate seeds are among the healthiest foods in the world.
Low in calories: fruit for a slim figure
Please do not be put off by the sugar bombs mentioned above, because of course there is also sweet fruit that is not a calorie trap. Our recommendation if you want to pay attention to the calories in fruit: the kiwano, also known as the horned cucumber. This fruit is low in sugar and calories and contains vitamins A and B6 as well as iron and a lot of magnesium.
The Kiwano looks pretty crazy. It is yellow and prickly on the outside, light green and fleshy on the inside. That’s why it got its nickname horn cucumber. To the untrained eye, it is easily confused with the pitahaya. However, this is not yellow. It is pink on the outside and has more of a whitish flesh. The same applies to the rambutan, a type of fruit from the lychee family.
They are nice to look at, but are these specimens also healthy fruit? Calories and vitamin content together provide the answer.
The Kiwano Fruit© Brent Hofacker – stock.adobe.com
Fattening or healthy fruit? calories and vitamins
The sour-tasting kiwano actually contains a lot of good things: vitamins, minerals and especially magnesium. In addition, healthy fruit like this stimulates digestion and makes you alert, which is perfect for a diet breakfast. If you like it sweeter, you should reach for another fruit: the pitahaya, a fruit that contains a lot of calcium and zinc and strengthens the immune system. However, the exotic fruit also has a very laxative effect. You should therefore not eat more than two pitahayas a day.
You shouldn’t eat the rambutan in bulk either, but for a different reason: the sugar-sweet lychee variant is not fattening fruit, but the calories and sugar content are not quite as ideal for a diet. It is only conditionally suitable for weight loss.
Drinks with fruit: Sugar and calories are well hidden
The many drinks that seem to contain few calories but large amounts of fruit usually sound harmless. Drinks from the refrigerated section with 0.1 percent fat shouldn’t pose too much of a risk for your stomach, legs and bottom, should they? A whey drink with pineapple, for example, looks light, but turns out to be a real fattener, because a look at the ingredients reveals almost 30 grams of sugar. There is fruit in such drinks, but in this case you will also find the equivalent of eleven sugar cubes.
However, this can be topped with a strawberry-flavored yoghurt drink. Although it says 0.1 percent fat on the front, if you take a closer look, you will see that the sugar content is beyond good and bad, because the drink contains almost 60 grams of it: illustrated in sugar cubes, you quickly get to 23. With the calorie content, the 0.1 percent fat is put into perspective in no time.
Also interesting: lose weight with the yoghurt diet
Low-calorie fruit drinks with no added sugar
Milkshakes are known as calorie bombs – rightly so? SAT.1 tested strawberry-flavored milkshakes and quickly found that the assumption was correct. All shakes have a low fruit content but a high sugar content. In truth, fruit does not play a major role in the recipe.
How much fruit is still healthy? You can find out in the clip:
Instead of buying high-calorie ready-made shakes, you can also make a light weight loss shake yourself. Simply mix fresh, low-calorie fruit with soy milk and the ideal summer drink is ready. The advantage of the self-prepared fitness drink is the soy milk, because this food is “low carb”, i.e. it contains little of its own sugar. You can save up to two thirds of sugar, which means that the shake with fruit contains hardly any calories.
Exotic fruits: tips for buying and storing
But how do you recognize from the outside whether exotic fruits also taste aromatic and delicious? There’s a trick: Ripe melons sound hollow when you tap them. If you can easily peel off the inner leaves of the pineapple and black spots appear on the mango, the fruit is ripe.
You should always store fruit that ripens later, such as apples, bananas, kiwis, peaches and papaya individually, so that the other fruits do not rot so quickly. It is best to put the fruit in the refrigerator and only take it out two to three hours before eating, so that it can slowly warm up to room temperature. This is how healthy fruit tastes best.
Also interesting: Strawberries in the Öko-Test. And: If there is no sun: these foods contain vitamin D
1690274343
#Enjoy #highsugar #fruits #caution