Fruit is absolutely healthy and can help you reach your goals – in the right quantities.
They're full of nutrients, packed with fiber, and can make for a great snack or part of a protein-focused breakfast!
Personally, I blend up frozen mixed berries in my post-workout smoothie.
Just remember that fruit, like every other food, obeys the laws of thermodynamics.
So, simply be aware of the calories (and carb and fiber content if you’re following a lower-carb diet):
- Apple: 95 cal, 25g carbs, 4.4g fiber.
- Banana: 105 cal, 27g carbs, 3.1g fiber.
- Orange: 45 cal, 11g carbs, 2.3g fiber.
- Pear: 100 cal, 28g carbs, 3g fiber.
- Peach: 59 cal, 14g carbs, 2.3g fiber.
- Strawberries (1 cup): 47 cal, 11g carbs, 3g fiber.
- Pineapple (1 cup): 82 cal, 22g carbs, 2.3g fiber.
- Grapes (1 cup): 62 cal, 16g carbs, 0.8g fiber.
- Raspberries (1 cup): 65 cal, 15g carbs, 8 fiber.
Where fruit can get you in trouble is if you start to move in the direction of “fruit-like”:
#1) Fruit juices (cranberry juice, orange juice, grape juice): these are high calorie, sugar-filled beverages.
For example, here are the calories in one 8 oz serving of:
- Apple Juice: 103 calories, 22 g of sugar
- Orange Juice: 103 calories, 18 g of sugar
- Grape Juice: 136 calories, 32 g of sugar
#2) Dried fruit: notoriously easy to overeat because they are so small. Since the water has been taken out, all that’s left is the sugar and fiber.
Here’s 1 serving of raisins, which is 108 calories and 21 g of sugar: