Fruits
Fresh and dried fruits with carbs, sugar, fiber and glycemic index. Quick pre- and post-workout carbs that come with vitamins.
Most protein per calorie in this group: Peach (raw) (2.3 g per 100 kcal).
| # | Food | kcal | Protein | Carbs | Fat | Fiber | P / 100 kcal |
|---|---|---|---|---|---|---|---|
| 1 | Raisins, seedless | 299 | 3.1 | 79.2 | 0.5 | 3.7 | 1.0 |
| 2 | Dates, Medjool | 277 | 1.8 | 75 | 0.2 | 6.7 | 0.6 |
| 3 | Pomegranate arils (raw) | 83 | 1.7 | 18.7 | 1.2 | 4 | 2.0 |
| 4 | Raspberries (raw) | 52 | 1.2 | 11.9 | 0.7 | 6.5 | 2.3 |
| 5 | Banana (raw) | 89 | 1.1 | 22.8 | 0.3 | 2.6 | 1.2 |
| 6 | Kiwifruit, green (raw) | 61 | 1.1 | 14.7 | 0.5 | 3 | 1.8 |
| 7 | Cherries, sweet (raw) | 63 | 1.1 | 16 | 0.2 | 2.1 | 1.7 |
| 8 | Orange (raw) | 47 | 0.9 | 11.8 | 0.1 | 2.4 | 1.9 |
| 9 | Peach (raw) | 39 | 0.9 | 9.5 | 0.3 | 1.5 | 2.3 |
| 10 | Mango (raw) | 60 | 0.8 | 15 | 0.4 | 1.6 | 1.3 |
| 11 | Grapefruit, pink/red (raw) | 42 | 0.8 | 10.7 | 0.1 | 1.6 | 1.9 |
| 12 | Blueberries (raw) | 57 | 0.7 | 14.5 | 0.3 | 2.4 | 1.2 |
| 13 | Strawberries (raw) | 32 | 0.7 | 7.7 | 0.3 | 2 | 2.2 |
| 14 | Grapes, red or green (raw) | 69 | 0.7 | 18.1 | 0.2 | 0.9 | 1.0 |
| 15 | Watermelon (raw) | 30 | 0.6 | 7.6 | 0.2 | 0.4 | 2.0 |
| 16 | Pineapple (raw) | 50 | 0.5 | 13.1 | 0.1 | 1.4 | 1.0 |
| 17 | Pear (raw) | 57 | 0.4 | 15.2 | 0.1 | 3.1 | 0.7 |
| 18 | Apple, with skin (raw) | 52 | 0.3 | 13.8 | 0.2 | 2.4 | 0.6 |
Quick picks
Raisins, seedless
Calorie-dense and easy to add to oats or trail mix when bulking.
→Dates, Medjool
About 18 g of fast carbs per date, a natural pre- or intra-workout energy source.
→Pomegranate arils (raw)
Sprinkle the arils on yogurt or salads for crunch, fiber and polyphenols.
→Raspberries (raw)
Over half the carbs are fiber, which puts them among the most keto-friendly fruits.
→Banana (raw)
The go-to pre-workout fruit: about 27 g of easily digested carbs plus potassium.
→Kiwifruit, green (raw)
Exceptionally high in vitamin C; two kiwis cover more than a day's needs.
→Cherries, sweet (raw)
Low GI; tart cherry products are studied for exercise recovery and sleep.
→Orange (raw)
One orange covers most of your daily vitamin C needs.
→Peach (raw)
Juicy and low in calories; try it grilled with cottage cheese.