You Won't Believe How Many Calories Summer Fruits Add to Your Diet: An In-Depth Guide

Summer is already here, along with its sweet-tasting fruits. Before you make a blessing and take a bite, be aware of the following facts:

Let's start with the benefits - Summer fruits are indeed rich in vitamins and minerals, they help enhance the feeling of fullness, and curb the desire for sweets and carbohydrates.

Dietary fibers and water - All summer fruits contain a significant amount of water, thus helping balance the body's fluids. When it comes to plums and peaches, they are also rich in dietary fibers.

How much sugar do summer fruits have? The average fruit contains about two teaspoons of sugar. If it is large, the sugar content can reach up to four teaspoons. It's true that sometimes a fruit tastes sour, but that doesn't prove it has less sugar, as the sourness results from organic acids that mask the sugar taste.

And how much sugar is in fruit juice? A glass of juice contains at least three fruits. A simple calculation will lead you to the result... yes, yes, it's true.

So how many fruits should be consumed? The general recommendation for healthy individuals is three servings of fruit per day. This recommendation usually applies even to those on a diet. In cases of overweight, diabetes, blood fats, fatty liver, and fructose intolerance, excessive consumption should be avoided.

With or without the peel? The peel of fruits is rich in vitamins and dietary fibers, so it is recommended to eat the fruit without peeling it. A whole fruit is also preferable to fruit juice because it contains more dietary fibers.

Ripe or unripe? Try to eat fruits when they are ripe. They are healthier that way.

Which fruit is the winner? Peaches, apricots, and plums have a low glycemic index, so they are recommended over others. For those on a diet, it's better to prefer berries, apples, and pears, which contain fewer calories.

The color matters - It's advisable to consume fruits of all colors and to vary. This is because each color contributes something different and unique to our health.

And the main question - how many calories do they contain?

We gathered for you the most common fruits, their benefits, and the number of calories they contain:

Watermelon: A cup of watermelon cubes has 60 calories. Watermelon contains 93% water and is rich in beta-carotene, vitamin B, and vitamin C. It helps reduce the risk of cancer and heart disease and slows down the aging process

(Photo: Shutterstock)

Melon: A cup of melon cubes has 60 calories. The orange melon is rich in antioxidants, vitamins, and folic acid. The yellow melon is mainly rich in minerals. Melons contain about 90% water.

Grapes: A cup of grapes (about 12 pieces) has about 60 calories. Grapes are rich in antioxidants and help prevent arteriosclerosis, heart diseases, and malignant diseases. They also contain magnesium and potassium.

Peach: A medium peach has about 45 calories. It contains vitamins, minerals, iron, calcium, and potassium, and is low in sodium.

Apricot: One apricot has about 15 calories. It contains antioxidants as well as minerals, potassium, magnesium, and dietary fibers.

Plum: Three small plums have about 60 calories. Plums are rich in minerals, calcium, potassium, and iron. Thanks to its dietary fibers, it helps with digestion issues and prevents constipation.