Did you think that all fruits were your slimming allies? Think again: some, although excellent for health, can contribute to weight gain if consumed incorrectly.
Here we reveal the 11 fruits richest in sugars or calories … and above all, how to intelligently integrate them into your diet.
Can a piece of fruit really make you gain weight?
Fruits are primarily composed of natural carbohydrates , including fructose, as well as fiber, vitamins, and minerals. When eaten whole, they are beneficial to health .
However, excessive consumption of certain fruits , especially in the form of juice or dried fruit, can lead to a significant calorie intake and potentially weight gain .
The problem often lies in the excess of fructose and the lack of fiber , which slows down its absorption.
This is where the concepts of glycemic index (GI), which measures the rate at which a food raises blood sugar levels, and glycemic load, which takes into account the amount of carbohydrates ingested, come into play.
Frequent spikes in blood sugar can promote fat storage.
Our top 11 fruits that can make you gain weight
Here is a list of fruits to consume in moderation if you are watching your weight, due to their high sugar content, calories or glycemic index.
1. Banana
Particularly popular with athletes, bananas are rich in carbohydrates . An average banana (approximately 120g) contains nearly 109 calories.
Its glycemic index increases with ripeness : a ripe banana, with black spots, will have a higher GI than a banana that is still a little green.
2. Grape
Juicy and sweet, grapes are also very high in carbohydrates. 100g of grapes provide approximately 79 calories and nearly 17g of sugar. Their low fiber content relative to their sugar concentration makes them a fruit that doesn't provide much satiety, encouraging people to eat large quantities.
3. Fresh and dried figs
The fig is a delicious but very sweet fruit. Fresh, it's already rich in carbohydrates, but dried, its sugar and calorie content skyrockets. It's one of the most calorie-dense dried fruits.
4. Mango
This sweet-tasting exotic fruit has a high energy density. Half a medium mango (104g) contains approximately 67 calories and 15g of sugars. While it is an excellent source of vitamins, its consumption should be moderate.
5. Passion fruit
Despite its unassuming appearance, passion fruit is more calorie-dense than you might think. It's among the relatively high-calorie fruits, with approximately 101 kcal per 100g. However, it stands out for its high fiber content.
6. Cherry
We tend to eat them one after another without thinking, but cherries have a fairly high glycemic index. They cause a rapid spike in blood sugar , which can stimulate fat storage if consumed in excess.
7. Date
Highly concentrated in energy, the date is a veritable natural candy. A single Medjool date can contain approximately 66 calories and 16g of sugar. When dried, its sugar content is even higher, making it a very high-calorie fruit .
8. Lychee
This small Asian fruit is very sweet. A serving of 10 lychees (about 96g) provides 63 calories and 15g of sugar. As with cherries, it's easy to overindulge without realizing it.
9. Coconut (flesh)
Unlike the other fruits on this list, the coconut's richness comes not from sugar, but from fats. Its flesh is very high in calories (approximately 365 kcal/100g) and rich in saturated fatty acids. It should therefore be consumed in moderation.
10. Lawyer
The avocado is a special case. It's a fruit, but its composition is dominated by lipids, not carbohydrates. It is therefore very high in calories (approximately 160 to 205 kcal per 100g). However, these are "good" fats (monounsaturated fatty acids), beneficial for cardiovascular health.
11. Fruit juice (even homemade)
Drinking fruit juice is not the same as eating a whole piece of fruit. Juices lack the fiber that promotes satiety and slows down sugar absorption. This results in a large amount of liquid sugar being consumed, which can easily contribute to weight gain.
Does that mean we should ban these fruits?
Absolutely not. It's not about demonizing these fruits, which all possess valuable nutritional qualities. The key lies in moderation and mindful consumption.
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Be mindful of the quantity: A reasonable portion is recommended.
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The right time: Consume sweeter fruits before physical activity to use their energy.
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The right way: Always choose whole, fresh fruit over juices, industrial compotes and dried fruit.
- The smart combination: Eating these fruits with a source of fiber (oatmeal), good fats (oilseeds) or protein (plain yogurt) helps to lower the overall glycemic load of the meal and increase satiety.
Fruits and weight gain: the real factors to watch out for
Weight gain is rarely due to a single food. What really matters is the overall balance of diet and lifestyle.
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Sugar is still sugar: Even natural fructose in excess is stored by the body if it is not used as energy.
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Unconscious snacking: Eating fruit, even healthy fruit, without being hungry and in front of a screen can lead to a calorie surplus.
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Unlimited fruit: a myth: The idea that you can eat fruit without limit is not always true, especially for those that are calorie-dense.
- Key factors: A fruit's calorie density, its satiating power, and the frequency of consumption are the most important elements to consider.
The best alternatives for staying slim
For a healthy snack that won't affect your weight, choose fruits that are high in water and fiber, with a low glycemic index.
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Low GI fruits: Strawberries, raspberries, blueberries, as well as apples, pears, oranges and kiwis are excellent choices.
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Rich in fiber and water: These fruits provide a natural appetite-suppressing effect and help with satiety.
- The smart snack: For a complete and balanced snack, combine a piece of fruit with a handful of nuts (almonds, walnuts), kefir or plain yogurt .
Conclusion: Fruits to be consumed with common sense
In short, fruit is not your enemy. No fruit makes you gain weight on its own; it's excess that can be a problem.
Knowing the characteristics of the fruits richest in sugars and calories allows you to make more informed choices on a daily basis.
Focus on moderation, variety, and take the time to chew thoroughly to enjoy all their benefits without any unpleasant surprises on the scale.
FAQ – Fruits & Weight Gain
Which fruit makes you gain the most weight?
The most calorie-dense fruits are dried fruits such as dates or dried figs, due to their high sugar concentration, as well as coconut flesh and avocado, which are rich in lipids.
Does eating a banana a day make you gain weight?
No, a banana a day will not make you gain weight if it is part of a balanced overall diet and the total daily calorie intake is controlled.
Do fruit juices make you gain weight?
Yes, they can contribute to that. Fruit juices, even 100% pure juice, contain a lot of sugar without the fiber of the whole fruit, which reduces satiety and can lead to excessive calorie consumption.
Is it better to have fruit as a snack or as a dessert?
It depends on your metabolism and activity level. Eaten as a snack, fruit can satisfy hunger and provide energy. As a dessert after a full meal, it adds calories and sugars. An afternoon snack is often a more strategic time.
Is it okay to eat fruit in the evening?
Yes, it's perfectly fine to eat fruit in the evening. Opt for those with a low glycemic index and high fiber content, such as apples or berries, and consume them in moderation.
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