Calorie traps in fruits and vegetables

Fruits and vegetables are healthy and contain few calories. At least that’s true for most strains. However, some fruits and vegetables turn out to be small calorie bombs. For example,  bananasavocados  , and lychees each contain between 76 and 217 kilocalories (kcal). Like all other types of fruit and vegetables, they are healthy, but if you watch your weight, you should only eat them in small amounts. We introduce you to 11 types of high-calorie vegetables and fruit.


As the name suggests, sweet corn contains a relatively large amount of sugar and is therefore also high in calories. 100 grams of fresh corn weigh in at almost 90 kilocalories (377 kilojoules). The corn tastes sweetest immediately after harvest, because the longer the yellow cobs lie, the more sugar is converted into starch. Sweetcorn is a good source of vitamins and minerals, including provitamin A and vitamin E, as well as potassium, calcium and  sodium .


Avocados are by far the biggest calorie bomb among the fruits and vegetables. 100 grams of avocado contain around 130 kilocalories (544 kilojoules) – that’s not much less than half a bar of chocolate. Nevertheless, avocados are extremely healthy: They contain hardly any sugar, but a lot of  vitamin C , calcium and iron as well as omega-3 fatty acids.

The high fat content of the avocado should not be underestimated. There is almost 25 grams of fat in 100 grams of an avocado fruit. However, these are mostly healthy, unsaturated fatty acids. Eating a little avocado every now and then is quite healthy, but the green fruit should not necessarily be on the menu every day.


Peas are considered extremely healthy because they contain little fat and carbohydrates, but a lot of protein. This makes them a good source of protein, especially for  vegetarians  or vegans. However, the more ripe the peas become, the more the proportion of fats and carbohydrates increases.

Because of their high fiber content, peas keep you full for a long time. They also ensure that the body is supplied with important essential amino acids. Despite everything, you should not lose sight of the calorie content when eating legumes: 100 grams of peas contain around 80 kilocalories (335 kilojoules).


Garlic is known as a medicinal plant that, among other things, is said to prevent the common disease  arteriosclerosis  . The sulfur compounds contained in garlic are responsible for the health effects of the small tuber, as they have a protective effect on the cardiovascular system.

With approximately 142 kilocalories (595 kilojoules) per 100 grams, garlic is a calorie-dense vegetable, but you will probably rarely consume such amounts. So continue to grab the garlic without worry.

sweet potatoes

Sweet potatoes originally come from South America and, as the name suggests, taste relatively sweet. They are very rich in carbohydrates and therefore provide a lot of energy. However, they also contain a relatively large number of calories. 100 grams of sweet potatoes contain 86 kilocalories (360 kilojoules). Normal  potatoes,  on the other hand, only contain around 70 kilocalories.

In principle, you can prepare sweet potatoes in the same way as regular potatoes. They can be boiled, fried or simmered. The sweet potatoes are good as an accompaniment to fish or meat, as a puree or in a soup.


Bananas are full of important  nutrients : they contain a lot of carbohydrates and are also rich in potassium and magnesium, which have a positive effect on our nerves and muscles.

However, the longer bananas are stored, the more sugar they contain. While the starch-to-sugar ratio is 20:1 in unripe green bananas, it is 1:20 in ripe yellow bananas. The more sugar there is in the banana, the more calories it also has: 100 grams of the sweet fruit have an average of almost 90 kilocalories (377 kilojoules).


Dates are mainly eaten in Germany during the Christmas season. In particular, people who do a lot of sport or want to avoid refined sugar use the sweet fruit all year round as a source of energy. They contain a relatively large amount of sugar and can therefore supply the muscles with energy quickly. However, the high sugar content is also reflected in the calorie content: 100 grams of fresh dates still have 114 kilocalories (477 kilojoules). Dried dates even contain 285 kilocalories (1,193 kilojoules) for the same amount due to the higher nutrient density.

However, dates are also rich in minerals such as  potassium , magnesium, calcium and phosphorus. Since the exotic fruits also contain a lot of  fiber  , they also have a positive effect on digestion.


Lychees may look a bit rough on the outside, but the inside of the skin hides tender flesh. The small fruits have a sweet and sour  taste  and are particularly recommended because of their high vitamin C content. Although they are mostly water, lychees are not exactly low in calories: 100 grams of lychee still contain 76 kilocalories (318 kilojoules). For comparison: 100 grams of strawberries have a mere 32 kilocalories.


Olives  are usually not to be enjoyed raw because they contain a lot of bitter substances. These can only be removed by soaking in oil or brine. However, the calorie content of the fruit also increases when it is soaked in oil: 100 grams of green olives contain 131 kilocalories (548 kilojoules), 100 grams of black olives even 351 kilocalories (1,470 kilojoules). Since olives are rich in valuable unsaturated fatty acids, you should still treat yourself to a few olives every now and then.

broad beans

Broad  beans  can be used in many ways: the seeds taste mildly nutty and are traditionally served with bacon. But broad beans are also good in soups and stews. Since they contain a lot of valuable fiber and are also rich in minerals such as calcium and magnesium, they also have a positive effect on our health.

The only catch: Broad beans are not absolute calorie bombs, but they are not exactly low in calories either: 100 grams bring it to around 64 kilocalories (268 kilojoules). For comparison, green beans only contain 25 kilocalories (104 kilojoules) so get yours here.


Grapes contain a lot of potassium, calcium and magnesium. The sweet fruits can also score with  vitamin B3  and vitamins E and C. The  berries thus  contribute to the healthy functioning of muscles and nerves and also have an antioxidant effect, with red grapes containing a slightly higher proportion of cell-protecting antioxidants.

However, 100 grams of grapes contain a fairly high proportion of fructose at 16 grams. Although this does not cause blood sugar to rise as quickly as refined sugar, it does contribute to the calorie content of the grapes: 100 grams contain around 67 kilocalories (281 kilojoules). Despite their healthy effects, grapes should be enjoyed in moderation or as a healthy alternative to dessert.


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