Which fruits have high calories? A guide to calorie-dense fruits

November 19, 2025 •

4 min read

A medium avocado can pack up to 240 calories, making it a surprising source of energy for many. This highlights that not all fruits are low-calorie, and knowing which fruits have high calories is key for managing your diet and health goals, especially when trying to gain or maintain weight.

Quick Summary

This article details fresh and dried fruits that are high in calories, such as avocados, bananas, and figs. It explores how these energy-dense options can benefit nutrition and diet plans, focusing on healthy fat and sugar sources.

Key Points

Avocado is Calorie-Dense: A medium avocado contains approximately 240 calories, primarily from healthy monounsaturated fats.
Dried Fruits Concentrate Calories: Removing water from fruits like dates, figs, and raisins significantly increases their calorie density compared to fresh versions.
Bananas Provide Carbohydrates: As a great source of carbohydrates and potassium, a medium banana offers around 105 calories and is a perfect energy-boosting snack.
Coconut Adds Healthy Fats: Coconut meat is high in calories and healthy fats, providing valuable nutrients like manganese and fiber.
High-Calorie Fruits Offer Nutrients: Beyond calories, these fruits deliver essential vitamins, minerals, and antioxidants, supporting overall health.
Incorporate into Various Dishes: These fruits are versatile and can be added to smoothies, salads, oatmeal, or consumed as standalone snacks.

Fresh fruits with a high-calorie count

While many people associate fruits with being low in calories, some fresh varieties contain significant energy, primarily from healthy fats or carbohydrates. These can be excellent additions to a balanced diet for those needing to increase their caloric intake for weight maintenance, weight gain, or an energy boost.

Avocado

Often mistaken for a vegetable, the avocado is a fruit that stands out for its high-calorie content, derived mainly from heart-healthy monounsaturated fats. A single medium-sized avocado contains approximately 240 calories. This creamy fruit is also rich in essential nutrients like potassium, vitamin K, vitamin C, and folate, which contribute to overall well-being. It is incredibly versatile, working well in salads, on toast, or blended into smoothies.

Coconut Meat

Found inside the shell of a coconut, the meat is a dense source of calories, healthy fats, and fiber. One ounce (28 grams) of coconut meat can provide close to 100 calories, with a high fat content. It also provides minerals like manganese and selenium. Fresh coconut can be shredded and added to fruit salads, stir-fries, or blended into creamy soups and smoothies. Coconut oil is also a very calorie-dense byproduct, containing about 120 calories per tablespoon.

Banana

Bananas are well-known for being a good source of energy, especially for athletes. A medium-sized banana contains around 105 calories, mostly from carbohydrates. They provide a quick and easily digestible source of energy and are packed with potassium, vitamin B6, and fiber. Bananas are a convenient, portable snack and can be blended into high-calorie smoothies with ingredients like nuts or full-fat yogurt.

Mango

This sweet tropical fruit contains a notable amount of calories and carbohydrates. A one-cup serving of chopped mango offers approximately 99 calories and is an excellent source of vitamins A and C. The natural sugars in mangoes provide a quick energy boost, making them a delicious addition to fruit salads, smoothies, or enjoyed on their own.

Dried fruits: Concentrated energy sources

Dried fruits are essentially fresh fruits with their water content removed, a process that concentrates their sugars and calories significantly. This makes them very calorie-dense and a convenient, shelf-stable option for increasing calorie intake. It is important to note that because of the concentrated sugars, they should be consumed in moderation, especially if watching sugar intake.

Dates

Dates are exceptionally high in calories due to their natural sugars. A single Medjool date, which is larger, can contain about 66 calories. They are also a good source of fiber, vitamins, and minerals like potassium and iron. Dates can be enjoyed as a standalone snack, stuffed with nuts or nut butter for extra calories, or used as a natural sweetener in baked goods.

Dried Figs

Dried figs are another calorie-dense option, providing about 249 calories per 100 grams. They are rich in natural sugars, fiber, and essential minerals like calcium, magnesium, and potassium. Dried figs are delicious on their own, added to oatmeal or yogurt, or paired with cheese for a balanced snack.

Raisins and Currants

Raisins (dried grapes) and currants (dried grapes of a specific variety) are small but mighty in their calorie contribution. A one-ounce serving of raisins contains around 85 calories. They are a great source of iron and potassium. Their versatility allows them to be mixed into salads, oatmeal, or enjoyed as a quick snack.

Dried Apricots and Prunes

Dried apricots and prunes (dried plums) also provide a concentrated source of calories, fiber, and vitamins. They are particularly useful for those needing an energy-dense, portable snack. Prunes are also well-known for their laxative properties due to their high fiber content.

Comparison table: High-calorie fruits (per 100g)


Fruit Type	Calories (kcal)	Fat (g)	Carbohydrates (g)	Fiber (g)
Avocado	160	15	8.5	6.7
Coconut (fresh)	358	33	15	9
Banana	105	0.4	26.9	3.1
Dried Figs	249	0.9	64	9.8
Dates (dried)	282	0.1	75	8

How to incorporate high-calorie fruits into your diet

Integrating high-calorie fruits into your diet is simple and can be done in many delicious ways. For those aiming to gain weight, increasing your calorie intake with nutrient-dense options is key. You can find more tips on healthy weight gain from reputable sources like Healthline.

For smoothies: Blend bananas, mangoes, or avocado with full-fat dairy, protein powder, and nut butter for a creamy, calorie-dense shake.

For snacks: Stuff dried dates with almonds or top whole-wheat toast with mashed avocado. A handful of mixed dried fruit can be a perfect mid-day energy boost.

For meals: Add chopped mango or pineapple to your salads for a sweet and nutritious touch. Shredded coconut can be sprinkled over stir-fries or added to curries.

Making informed fruit choices

While these fruits are higher in calories, they are also packed with essential vitamins, minerals, and dietary fiber that offer significant health benefits. Choosing fresh or dried high-calorie fruits as part of a balanced diet provides clean energy for building tissues and muscles, rather than relying on processed foods with empty calories. Remember that balance and moderation are essential, regardless of your health goals. By understanding the nutritional value of different fruits, you can make informed choices that best support your dietary needs.

Conclusion: Fueling your body smartly

High-calorie fruits, both fresh and dried, are powerful additions to any diet, whether you're trying to gain weight, fuel an active lifestyle, or simply boost your overall nutrient intake. Unlike many processed, high-calorie foods, these fruits provide beneficial fiber, vitamins, and minerals alongside their energy content. From the healthy fats in avocados to the concentrated sugars in dried dates, these options allow for a delicious and natural way to increase your daily calories. By incorporating a variety of these energy-dense fruits into your meals and snacks, you can make smarter choices to effectively meet your dietary goals.

Frequently Asked Questions

Among fresh fruits, avocado is one of the most calorie-dense, with a medium fruit containing around 240 calories. However, per 100 grams, fresh coconut meat has a higher caloric value due to its fat content.

Dried fruits are more calorie-dense than fresh fruits because their water content has been removed, concentrating the calories and sugars. This can make them an efficient way to increase calorie intake for weight gain, but it's important to consume them in moderation due to their higher sugar content.

You can add high-calorie fruits to your diet by blending them into smoothies with ingredients like nuts or full-fat yogurt, adding dried fruit to oatmeal, or stuffing dates with nut butter. These methods can help boost your calorie intake effectively.

Yes, avocados are an excellent choice for weight gain. They are high in calories and healthy fats, which promote satiety and provide essential nutrients like potassium and various vitamins.

While all high-calorie fruits are healthy, it's wise to practice portion control, especially with dried fruits like raisins and dates, as their concentrated sugar can add up quickly. Fresh coconut is also very high in fat, and its consumption should be monitored.

Yes, high-calorie fruits like bananas and avocados can still be part of a weight-loss diet when consumed in moderation. Their fiber and healthy fats can increase satiety, helping to manage appetite and reduce overall calorie consumption.

No, not all tropical fruits are high in calories. While mangoes and coconuts have higher calorie counts, other tropical fruits like papaya are relatively low in calories. The calorie content varies greatly depending on the fruit's sugar and fat content.