While I’m continuing to keep weight under control, I do notice I need to be careful of certain things. For example, bananas have about the same calorie density as potatoes! But they are not nearly as satiating. Here’s a little fruit chart for comparison of ones that are good and ones that you need to be more careful of if you are watching your weight.

Some fruits, like watermelon and strawberries, are very low in calorie density (they’re mostly water). They aren’t satiating, but might make for a good snack if you feel you just need something cool and sweet on a summery day.

Maybe apples are a good middle calories + good satiety choice.

I also added potatoes, which aren’t a fruit, but have a lower calorie density than bananas and are more satiating. They are my go-to main course for one or two meals each day.

Bananas themselves are higher calorie than potatoes, and are very sweet tasting, and not really satiating at all.

Fruit and Starch Hierarchy (per 100 g) – “Scale Jump” Risk refers to those items which might cause a temporary scale jump because of water retention, or a longer-term weight change because you simply eat more over time, they have a lot of calories per 100 g, and are less satiating. The obvious culprit in that category is bananas. You can gobble-gobble-gobble them down and barely notice you ate them.