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High-Calorie Fruits & Vegetables

by
author image Jessica Bruso
Based in Massachusetts, Jessica Bruso has been writing since 2008. She holds a master of science degree in food policy and applied nutrition and a bachelor of arts degree in international relations, both from Tufts University.
High-Calorie Fruits & Vegetables
Dried fruit is a very concentrated source of calories. Photo Credit Michael Blann/Photodisc/Getty Images

While fruits and vegetables generally tend to be among the lower-calorie foods, some are surprisingly high in calories. Eating these foods can be a good thing if you are looking for a healthy way to gain weight. However, if you're trying to lose weight, you may want to save these fruits and vegetables for an occasional treat, instead of adding them to your plate on a daily basis.

Dried Fruit

Because dried fruit has had most of its water removed, it packs a lot of calories and nutrients into a small amount of food. Eat a cup of raisins and you'll be getting almost 500 calories. Prunes provide 447 calories per cup, dates have 415 calories per cup, and dried currants contain 408 calories per cup. Other dried fruits, including figs, apricots and cranberries, are also high in calories per cup.

Other High-Calorie Fruits

Another high-calorie fruit is the avocado, because of the large amount of fat it contains. A cup of pureed avocado has 384 calories. Other fruits that are high in calories because of their high carbohydrate content include the stinky but flavorful durian fruit, popular in Southeast Asia. It provides 357 calories per cup. Tamarind, with 287 calories per cup of pulp, and sweetsop -- or sugar apples -- each contain 235 calories per cup.

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Starchy Vegetables and Legumes

When it comes to vegetables, starchy vegetables and legumes pack the largest calories punch. A cup of mashed sweet potato contains 249 calories, taro root has 187 calories per cup, and boiled yellow corn has 185 calories per cup of whole kernels. Potatoes greatly add to your caloric intake as well. Each microwaved potato with skin contains 212 calories, and French fries, mashed potatoes made with butter and fried potatoes contain even more calories because of the fat added during their preparation. Eat a cup of boiled green soybeans and you'll be consuming 254 calories, and lima beans contain 209 calories per cup.

Other Considerations

Just because fruits and vegetables are high in calories doesn't mean you should totally avoid them. They are often filled with essential nutrients as well, making them healthy options as long as you consume them in moderation. For example, the fat in avocados is the heart-healthy monounsaturated type, and they are also a good source of vitamin E. Corn, meanwhile, provides you with fiber, a small amount of iron and vitamins B-6 and C.

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References

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