Is Fruit Always Healthy? Beware of Excess Calories!

Summer brings a bounty of fresh, juicy fruits that are hard to resist. Most fruits are rich in vitamins, minerals, and dietary fiber, and they are relatively low in calories and fat. However, they are also high in sugar. For the sake of health, it is important to consume them in moderation.

According to the Department of Health, our daily sugar intake should be less than 10% of our total calorie intake. For instance, if you consume 2,000 calories a day, sugar should account for less than 50g.

Here are some common summer fruits, along with their sugar and calorie content:

Watermelon: As one of the most popular fruits in summer, watermelon is high in water content, which helps to quench thirst and replenish hydration. However, it is worth noting its sugar content - every 100g of watermelon contains about 6g of sugar and about 30 calories.

Mango: Many people love the sweet and delicious mangoes. Every 100g of mango contains about 15g of sugar and about 65 calories.

Lychee: Similar to mangoes, lychees are also sweet and juicy, with relatively high sugar content. Every 100g of lychee contains about 15g of sugar and 66 calories.

Papaya: Rich in vitamins A and C, papaya contains about 6g of sugar and about 39 calories per 100g.

Durian: Known as the “king of fruits”, durian has a strong aroma and a unique taste. Unlike most fruits, it is not only high in sugar but also rich in fat. Every 100g of durian contains about 5g of fat and as much as 147 calories!

The Department of Health recommends “2 plus 3 every day”, which means consuming 2 servings of fruit and 3 servings of vegetables daily. A serving of fruit is approximately equivalent to half a bowl of fruit chunks (such as watermelon) or half a bowl of mini-sized fruit (such as lychee) (while durian is an exception - it is best to eat no more than 2 pulps per day). A serving of vegetables is approximately equivalent to half a bowl of cooked vegetables. Blua Health's "Eat Green" feature helps you record your daily fruit and vegetable intake, making it easy to meet your goals and develop good eating habits to stay healthy!

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