Which fruit has the highest calories per hundred grams of fruit?

November 19, 2025 •

3 min read

According to Alma Frutta, fresh coconut flesh contains approximately 354 calories per 100 grams, making it the fruit with the highest calories per hundred grams of fruit. While many might guess avocado or banana, coconut's exceptionally high-fat content is the reason for its energy density. This article explores the fruits that pack the most energy and what makes their calorie count so high.

Quick Summary

This article examines the most calorie-dense fruits, identifying the top contenders and explaining the nutritional factors behind their high energy content. It provides a detailed comparison of fresh and dried fruits.

Key Points

Fresh coconut is the highest-calorie fruit per 100g: Its flesh contains approximately 354 calories, mainly due to its high-fat content.
Calorie content is influenced by fat, sugar, and water: Fruits rich in fats or concentrated sugars have higher caloric density than water-rich fruits.
Dried fruits are significantly more calorie-dense: The drying process removes water, concentrating natural sugars and dramatically increasing calories per gram.
Avocado is a leader among fresh, non-dried fruits: It provides around 160 calories per 100g, mostly from healthy monounsaturated fats.
High-calorie fruits offer valuable nutrients: Despite their energy density, fruits like avocado and dates are packed with healthy fats, fiber, vitamins, and minerals.
Portion control is important for weight management: While high-calorie fruits are nutritious, monitoring portion size is key for those watching their calorie intake.

The Surprising Champion: Fresh Coconut

For many, the first guess for a high-calorie fruit would be the creamy avocado or the energy-rich banana. However, research reveals that fresh coconut meat is the definitive leader, containing around 354 calories per 100 grams. The primary reason for this is its high-fat content, which includes medium-chain fatty acids that the body can use efficiently for energy. This makes it a dense source of energy, far surpassing most other fruits.

Why Calorie Content Varies So Much in Fruits

Calorie density in fruit is largely determined by its composition of carbohydrates, fats, and water. Water-rich fruits like watermelon or strawberries have very few calories per 100g because water has zero calories. Conversely, fruits with high concentrations of natural sugars and, most importantly, healthy fats will naturally have a higher caloric value. The processing method also plays a significant role; for instance, drying a fruit removes its water, which concentrates its sugar content and dramatically increases its calories per gram.

Top Contenders for High Caloric Density

While fresh coconut holds the top spot, several other fruits and dried fruits are also notable for their high-calorie content. These include avocado, which is high in healthy monounsaturated fats, and dates, which become extremely calorie-dense once dried. Tropical fruits like durian and plantains also feature prominently on high-calorie lists.

Comparing the Highest Calorie Fruits

To better understand the differences in energy density, consider the following comparison of some of the most calorie-rich fruits per 100-gram serving.


Fruit (per 100g)	Calorie Count (approx.)	Primary Calorie Source	Notes
Fresh Coconut Flesh	354 kcal	High Fat Content	Rich in saturated fats (medium-chain fatty acids) and fiber.
Dried Dates	282 kcal	Concentrated Sugar	Water removal during drying concentrates natural sugars.
Avocado	160 kcal	Healthy Monounsaturated Fats	Also contains significant fiber and essential vitamins.
Durian	132 kcal	Carbohydrates and Fats	Known for its distinctive aroma and rich, creamy texture.
Plantain (cooked)	116 kcal	Starch (Complex Carbs)	Higher in calories when cooked due to reduced water content.

The Nutritional Context of High-Calorie Fruits

Understanding that high calories don't necessarily equate to an unhealthy choice is crucial. Avocados, for example, are a powerhouse of healthy monounsaturated fats and fiber, which promote satiety and heart health. While dates are high in sugar, they also provide substantial fiber and essential minerals like potassium and magnesium. For individuals seeking to gain weight or boost their energy, these fruits are excellent additions to a balanced diet. Conversely, those managing weight should be mindful of portion sizes to avoid excess calorie intake.

Incorporating Calorie-Dense Fruits Into Your Diet

Including high-calorie fruits can be a delicious way to boost nutrient and energy intake. For example, fresh coconut can be added to curries, smoothies, or used as a garnish on desserts. Avocado is incredibly versatile, working well in salads, on toast, or as the base for dips like guacamole. Dried fruits like dates can be used as a natural sweetener in baked goods or as a quick, portable snack for an energy boost. It is all about balance and aligning your fruit choices with your dietary goals.

Conclusion

While many fruits offer a healthy, low-calorie snack, fresh coconut stands out as the one with the highest calorie count per 100 grams, thanks to its rich fat content. However, other fruits like avocado and dried dates also offer significant energy in a small package. The key takeaway is that calorie density is influenced by a fruit's composition, and knowing these details helps in making informed and balanced dietary choices. Whether you are aiming for weight gain, energy management, or simply enjoying nature's bounty, these high-calorie fruits provide a nutrient-dense and delicious option.

Visit Healthline for more on healthy high-calorie fruits

Frequently Asked Questions

Yes, drying a fruit increases its calorie density because the water is removed, which concentrates the natural sugars and other nutrients into a smaller, lighter package. A 100g serving of dried fruit, like raisins or dates, will have far more calories than 100g of fresh fruit.

Not necessarily. A high-calorie fruit is not inherently bad; it depends on your overall dietary goals. For instance, avocados are high in calories but contain healthy fats and fiber that are beneficial for heart health and satiety. For those looking to gain weight or needing a quick energy source, they are excellent options.

Avocado is significantly higher in calories per 100 grams than a banana. A 100g serving of avocado contains about 160 calories, while a banana of the same weight has around 89 calories.

Fresh coconut's high caloric value comes primarily from its high content of fat, specifically medium-chain fatty acids. This fat content makes it a very energy-dense fruit compared to others that are primarily composed of water and carbohydrates.

Yes, other fresh fruits like durian and plantain are also noted for their high caloric density. Durian provides about 132 calories per 100g, while cooked plantain offers around 116 calories per 100g.

For weight gain, you can add high-calorie fruits to your diet in various ways. Blend avocado into a smoothie, add dried dates or shredded coconut to oatmeal, or mix them with nuts for a calorie-dense trail mix.

Yes, the calorie count can vary depending on the variety and ripeness of the fruit. For example, a ripe banana will have more readily available sugar and thus slightly more calories than an unripe one. The size and cultivation conditions also play a role.