What fruits and veggies are highest in calories?

October 14, 2025 •

4 min read

According to Healthline, a 1/2 cup of starchy vegetables like potatoes can pack around 57 calories, while non-starchy alternatives offer significantly less, demonstrating that not all produce is created equal in terms of energy density. This article explores what fruits and veggies are highest in calories and how to include these nutritious, energy-dense options in your diet for a variety of health goals.

Quick Summary

This guide details the fruits and vegetables with the highest calorie content, focusing on avocados, dried fruits, and starchy root vegetables. It covers their specific nutritional profiles and offers healthy ways to incorporate them into your meal plan for sustained energy or weight management.

Key Points

Avocado is a High-Calorie Fruit: A medium avocado provides a high-calorie count (~240-320 kcal) due to its abundance of heart-healthy monounsaturated fats.
Dried Fruits Are Calorie-Dense: The removal of water during the drying process concentrates a fruit's sugars and calories, making options like dates and raisins very energy-dense.
Starchy Vegetables Contain More Calories: Starchy vegetables like potatoes, sweet potatoes, and corn are higher in calories than non-starchy ones because of their complex carbohydrate content.
Durian is Exceptionally Energy-Dense: Known as the 'king of fruits,' durian is very high in calories, fats, and carbohydrates, with a 100g portion containing up to 180 kcal.
Calorie Source Matters: The source of calories (healthy fats in avocado vs. concentrated sugars in dried fruit) provides different nutritional benefits, making a balanced approach key.
High-Calorie Produce Aids Weight Gain: Individuals looking to gain weight can healthily incorporate calorie-dense fruits and vegetables into their diet, such as adding avocado to meals or using dried fruit in trail mix.
Preparation Affects Calorie Count: Cooking methods can impact the final calorie content. For instance, baking or boiling potatoes retains more nutrients than frying.
Legumes Are Calorie-Rich Vegetables: Chickpeas and lentils, often used as vegetables, are high in both calories and nutrients, providing a mix of carbohydrates, protein, and fiber.

Navigating the world of nutrition requires understanding that not all fruits and vegetables are low-calorie. For individuals seeking to increase their energy intake, manage their weight, or simply diversify their diet with nutrient-rich foods, knowing which produce items are the most calorie-dense is key. Many of these items get their high caloric value from healthy fats, concentrated sugars, or complex carbohydrates.

The most calorie-dense fruits

Some fruits are surprisingly high in calories, primarily due to their fat content or the concentration of natural sugars that results from dehydration. These energy-dense options are excellent for boosting your nutrient intake.

Avocado

Often mistaken for a vegetable, the avocado is a berry renowned for its high-fat content. A single medium-sized avocado contains approximately 240-320 calories, making it one of the most calorie-dense fresh fruits available. The majority of these calories come from heart-healthy monounsaturated fats. This unique nutritional profile also makes it a rich source of fiber, potassium, and vitamins K, C, E, and several B vitamins.

Dried fruits

When fruits are dried, the water is removed, concentrating the sugars and, consequently, the calories. A cup of raisins, for instance, contains over 400 calories, compared to about 62 calories in a cup of fresh grapes.

Dates: A cup of dates can contain over 400 calories. A single Medjool date alone has around 66 calories.
Dried apricots: These are another calorie-dense option, with a half-cup providing around 157 calories.
Dried mango and coconut: Shredded coconut is exceptionally high in calories due to its fat content, with around 283 calories per cup, while dried mango is also very energy-dense.

Durian

Known as the "king of fruits," durian is a tropical fruit with a famously pungent aroma and rich, custardy flesh. A 100-gram portion of durian can contain between 130 and 180 kcal, with a whole average-sized fruit exceeding 1000 calories. It is an excellent source of healthy fats, fiber, vitamins, and minerals.

The most calorie-dense vegetables

Starchy vegetables are the primary sources of high caloric intake in the vegetable family. Their energy density comes from complex carbohydrates, which provide sustained energy.

Potatoes

Potatoes are perhaps the most well-known starchy vegetable, providing about 87 calories per 100g when boiled with the skin on. A medium-sized potato contains about 110 calories. Potatoes are also a great source of vitamin C, potassium, and vitamin B6.

Sweet potatoes and yams

These root vegetables are both excellent sources of complex carbs and calories. One cup of cooked sweet potato can contain around 180-249 calories, while yams provide 146 calories per cup of cubes. They also offer significant amounts of vitamins A and C.

Corn and peas

These popular starchy vegetables are more calorie-dense than their leafy green counterparts. A cup of corn contains approximately 125 calories, and a cup of green peas has about 117 calories. Corn is also a source of B vitamins, magnesium, and potassium, while peas provide protein and fiber.

Lentils and chickpeas

Though technically legumes, these are often prepared as vegetables and are highly calorie-dense due to their carbohydrate and protein content. A cooked half-cup serving of chickpeas provides about 135 calories, and the same amount of lentils offers around 115 calories.

Calorie comparison of fruits vs. starchy vegetables

While both categories offer high-calorie options, their nutritional composition and overall calorie density can differ significantly. Understanding these differences can help you make informed choices based on your dietary needs.


Food Item (per 100g)	Primary Calorie Source	Calories (Approximate)	Key Nutrients
Avocado	Monounsaturated Fat	160 kcal	Vitamin K, B vitamins, Potassium, Fiber
Dried Apricots	Concentrated Sugar	241 kcal	Iron, Potassium, Beta-carotene
Durian	Fat, Carbohydrates	130-180 kcal	Vitamin C, B vitamins, Fiber, Fat
Potato (boiled)	Carbohydrates (Starch)	87 kcal	Vitamin C, Potassium, B6
Sweet Potato (cooked)	Carbohydrates (Starch)	90 kcal	Vitamin A, Vitamin C, Fiber, Potassium
Corn (cooked)	Carbohydrates (Starch)	96 kcal	B vitamins, Magnesium, Potassium

As the table illustrates, the high fat content of some fruits like avocados and durian can result in a higher calorie density per 100 grams than most starchy vegetables. However, dried fruits, due to concentrated sugars, can be the most calorie-dense of all. Starchy vegetables provide energy primarily from complex carbohydrates, making them a cornerstone of many balanced diets.

How to incorporate high-calorie produce healthily

For those needing to gain weight or simply looking for nutrient-dense additions to their diet, these high-calorie foods can be incredibly beneficial. For example, a healthy weight-gain diet can include adding avocados to salads or spreading avocado on sandwiches as a source of healthy fats. Dried fruits can be used as a concentrated energy boost in trail mix or oatmeal. A baked sweet potato topped with a pat of butter or olive oil is a classic high-calorie, nutrient-dense meal.

Conclusion

While many fruits and vegetables are known for being low in calories, several options offer a significant energy boost. Avocados, dried fruits, and starchy vegetables are the leaders in this category, with calories primarily derived from healthy fats and complex carbohydrates. Whether you're an athlete needing to fuel your performance, or someone aiming for healthy weight gain, incorporating these nutrient-dense foods can be a valuable part of a balanced Nutrition Diet plan.

Beyond just calories

It is important to remember that calorie count is only one part of the nutritional picture. The quality of those calories, derived from fats versus sugar, is essential for overall health. The best approach is to include a variety of these calorie-rich foods alongside a diverse selection of lower-calorie produce to ensure a broad spectrum of vitamins, minerals, and other beneficial plant compounds. For personalized nutritional advice, consult a healthcare provider or a registered dietitian.

Frequently Asked Questions

The avocado is one of the highest-calorie fresh fruits due to its high healthy fat content, with a medium fruit containing approximately 240-320 calories. Dried fruits like coconut and dates, however, are even more calorie-dense per gram because their water content has been removed.

Starchy vegetables like potatoes and corn contain more complex carbohydrates and less water than leafy greens like spinach or lettuce. This higher concentration of carbohydrates and lower water content results in a greater calorie count per serving.

Yes, if consumed in excess, high-calorie fruits and vegetables can contribute to weight gain, especially dried fruits and nuts due to their high energy density. However, when consumed in moderation as part of a balanced diet, they provide essential nutrients and can support healthy weight management.

You can add high-calorie vegetables by baking sweet potatoes, adding corn to salads, or incorporating legumes like chickpeas into stews. You can also boost the calorie count by adding healthy fats, such as a drizzle of olive oil or a pat of butter, to cooked vegetables.

The primary difference is the concentration of nutrients. Dried fruit is more calorie-dense because the water has been removed, concentrating the sugars and resulting in a higher calorie count per gram. For example, raisins have significantly more calories per cup than fresh grapes.

Potatoes generally have a high glycemic index (GI), but this can vary by variety and cooking method. Cooking and then cooling potatoes can actually lower their GI, making them more suitable for people with diabetes.

Yes, high-calorie fruits and vegetables are healthy and nutrient-dense. The calories come from beneficial sources like healthy fats and complex carbohydrates, along with essential vitamins, minerals, and fiber. The key is balance and moderation within a healthy diet.