CALORIES IN FRUITS AND DRY FRUITS

Fruits including dry fruits are good source of minerals specially trace elements. Still certain food provide great amount of calories. While dates seems highest in count but mango is more risky as taking 100 grams of dates at a time would rather, be difficult but taking one or even more mangoes at one go is quite possible. They may be used to substitute the foods provide more calories. Whole fruit should be used as a filler to reduce calorie intake but juices or concentrated extracts must be avoided as they contain more calories.

  ITEMS                                 AMOUNT                       CALORIES

·         Fruits

Apple                                   one 3” diameter                         90

Banana                                     one 6”                                 100

Black grapes                           100 gm                                  45

Grapes                                 30 medium size                       75

Chickoo                                   100 gm                                  94

Cherries                                  100 gm                                  70

Dates                                      100 gm                                 281

Guava                                      100 gm                                  66

Leechies                                 100 gm                                   61

Mango                                  one medium                            180     

Orange                                   100 gm                                   62

Papaya                                   100 gm                                   32

Pears                                   one medium                           100

Pine apple                              100 gm                                   46

Plum                                      100 gm                                   56

Pomegranate                         100 gm                                   77

Water melon                          100 gm                                   40

     

·         Salted nuts

Almond                                      10                                      130

Cashews                                   10                                        60

Peanuts                                     10                                        60

Dr. M. K. Tyagi

D.H.M.S., Dip. N.I.H.

Research Officer, Sewa Mandir.

Mobile" 09829157926

Email: 1.sewamandir@usa.net, 2.manju_mkt2003@yahoo.co.in