Top 10 Lowest Calorie Fruits, Ranked by Nutritionists
Discover the best low-calorie fruits to satisfy your sweet tooth while supporting your health and weight goals.
Choosing the right snacks is important for maintaining a healthy diet or achieving weight loss goals, and fruit offers a sweet, satisfying way to do it. But not all fruits are created equal when it comes to calorie content. Nutritionists have identified a handful of fruits that are especially low in calories and packed with health benefits. This article explores the lowest-calorie fruits, their nutritional advantages, and simple ideas to enjoy them more often.
Why Low-Calorie Fruits Are Great for Healthy Snacking
Fruits are naturally sweet, hydrating, and brimming with nutrients like fiber, vitamins, minerals, and antioxidants. Low-calorie fruits in particular can help:
- Manage weight by providing bulk and satiety for fewer calories.
- Support hydration due to high water content.
- Boost nutrient intake (vitamin C, potassium, fiber).
- Satisfy sugar cravings naturally, with added health perks.
Let’s look at expert-approved options that shine as low-calorie, high-nutrient fruits to add to your pantry and plate.
The 10 Lowest Calorie Fruits to Snack On
Nutrition experts recommend the following fruits for their low calorie content and abundant nutritional value. Calorie counts are typically based on a 1-cup serving unless otherwise noted.
| Fruit | Calories per Cup | Key Benefits |
|---|---|---|
| Strawberries | 47 | Rich in vitamin C, fiber, and antioxidants |
| Peaches | 50 (1 medium) | Carotenoids, anti-inflammatory, seasonal allergies |
| Cantaloupe | 60 | Hydration, vitamin A, immune support |
| Honeydew Melon | 61 | Potassium, rehydrates, skin health |
| Grapes | 62 | Antioxidants, resveratrol, heart health |
| Blackberries | 62 | Vitamin C, anthocyanins, fiber |
| Papaya | 62 | Vitamin C, lycopene, digestive enzymes |
| Apples | 65 | Fiber, satiety, heart health |
| Blueberries | 84 | Antioxidants, vitamin K, cognitive benefits |
| Oranges | 85 | Vitamin C, hydration, potassium |
Strawberries
Calories: 47 per cup (whole, fresh)
Strawberries are among the lowest-calorie fruits you can find and burst with nutrition. They deliver more than 100% of your daily vitamin C needs per cup, plus fiber, folate, manganese, and potassium. Their sweet flavor makes them ideal for smoothies, yogurt, oatmeal, and snacking all year round.
Tip: Top your morning cereal with sliced strawberries for a fresh vitamin boost.
Peaches
Calories: 50 per medium peach
Peaches are sweet, juicy, and refreshingly low in calories. Their colorful skins provide carotenoids—powerful plant nutrients with anti-cancer and anti-inflammatory properties. Peaches are also a delicious source of vitamin C, making them perfect for both eating fresh and adding to salsas, salads, or grilled as a dessert.
Cantaloupe
Calories: 60 per cup (cubed)
Cantaloupe is packed with water and vitamin A, which supports skin and immune health. With a subtle sweetness, it’s a summertime staple for fruit salads and smoothies. The orange flesh contains beta-carotene, known for its antioxidant roles and anti-inflammatory properties.
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- Blend cantaloupe with Greek yogurt for a hydrating snack.
- Add slices to breakfast bowls or desserts for color and flavor.
Honeydew Melon
Calories: 61 per cup (cubed)
Honeydew is roughly 90% water, making it one of the most hydrating fruits. It’s high in potassium—a mineral crucial for blood pressure management—and features antioxidants for skin health. Honeydew’s mild sweetness pairs well in fruit salads, chilled soups, or paired with prosciutto for a snack.
Grapes
Calories: 62 per cup
Grapes are bite-sized, easy to snack on, and lower in calories than you might expect. They are rich in resveratrol and other polyphenols, which help fight inflammation and support heart health. Their natural sweetness makes them a perfect substitute for high-sugar processed snacks.
- Freeze grapes for a refreshing snack during hot weather.
- Add to salads for a sweet and juicy contrast.
Blackberries
Calories: 62 per cup
Blackberries are loaded with fiber, vitamin C, and anthocyanins (potent antioxidants with anti-inflammatory and anti-cancer properties). Their deep purple color signals their nutritional density. Enjoy them on yogurt, in oatmeal, or blend them into smoothies for a healthy breakfast.
Papaya
Calories: 62 per cup
Papaya stands out for its tropical flavor and nutritional punch. It is rich in vitamin C, providing over 100% of your daily requirement per cup, and contains the antioxidant lycopene, along with digestive enzymes like papain. These compounds make papaya beneficial for gut health, immunity, and skin.
- Eat papaya fresh with lime for a zesty snack.
- Blend into smoothies or use in fruit salsas.
Apples
Calories: 65 per cup (sliced)
Classic, crisp, and easily portable, apples are naturally low in calories and high in fiber, which helps you stay fuller for longer. Most of their beneficial phytonutrients are found in the skin. Apples are great on their own or with a touch of nut butter for extra protein.
Blueberries
Calories: 84 per cup
Blueberries are slightly higher in calories but compensate with their dense nutrients and potent antioxidants. They are rich in vitamin K and plant compounds that may support brain health and protect against oxidative stress.
- Stir blueberries into yogurt or oatmeal.
- Scatter over pancakes or salads for a nutrient boost.
Oranges
Calories: 85 per cup (segments)
Oranges are famous for their vitamin C content, hydrating qualities, and gentle natural sweetness. Their high water and fiber content can keep you full and refreshed between meals. Enjoy oranges as a snack, in fresh salads, or as part of a breakfast spread.
Other Worthy Low-Calorie Fruits
While the above 10 are particularly noteworthy, other fruits with low to moderate calorie counts include:
- Grapefruit: About 74 calories per cup. High in vitamin C, promotes satiety.
- Apricots: About 74 calories per cup. Good source of vitamin A and C.
- Plums: Roughly 76 calories per cup. Offers antioxidants and fiber.
- Watermelon: About 46 calories per cup. Ultra-hydrating, rich in lycopene.
- Kiwi: About 61 calories per cup. High in vitamin C, fiber, and potassium.
Health Benefits of Low-Calorie Fruits
The benefits of including low-calorie fruit in your diet extend well beyond calorie control. Here are key ways these fruits support health:
- Weight management: High water and fiber content helps you feel full longer.
- Digestive health: Fiber aids in healthy digestion and regularity.
- Heart health: Potassium, polyphenols, and low sodium levels support healthy blood pressure and cholesterol.
- Immunity boost: Vitamin C strengthens immune defenses and aids in tissue repair.
- Skin and vision: Antioxidants help fight signs of aging and oxidative stress.
Tips for Enjoying More Low-Calorie Fruits
- Add fresh or frozen berries to smoothies, yogurt, or whole-grain cereal.
- Blend melons or tropical fruits into fruit-infused waters or sorbets for cooling treats.
- Snack on grapes, apples, or orange segments instead of sweets between meals.
- Top salads with diced peaches, strawberries, or blueberries for flavor and color.
- Bake apples or peaches with cinnamon for a healthy dessert.
Frequently Asked Questions (FAQs)
Q: Are low-calorie fruits good for weight loss?
A: Yes. Low-calorie fruits provide bulk from fiber and water, helping you feel satisfied while consuming fewer calories than other snacks. They also offer important nutrients that support energy and metabolism.
Q: Which fruit has the fewest calories?
A: Strawberries are among the very lowest, with about 47 calories per cup, followed closely by peaches, cantaloupe, and watermelon.
Q: Can eating fruit help reduce sugar cravings?
A: Absolutely. The natural sugars in fruit can satisfy your sweet tooth far better than processed sweets, while supplying vitamins and antioxidants.
Q: Is it possible to eat too much fruit when dieting?
A: Moderation is key. While most fruits are low in calories, eating large quantities can increase your overall sugar and calorie intake, potentially affecting your goals. Balance fruit with vegetables, lean protein, and whole grains.
Q: What’s the healthiest way to eat these fruits?
A: Fresh, whole, and with skins or seeds (when edible) for maximum fiber and nutrients. Avoid sugar-laden preserves and canned varieties in syrup.
Summary
Low-calorie fruits such as strawberries, peaches, cantaloupe, honeydew, grapes, apples, and blueberries are delicious, satisfying, and loaded with essential nutrients. Regularly swapping higher-calorie snacks for these fruits can help with weight management, hydration, and overall health, while keeping your diet fresh and enjoyable. Mix and match your favorites for colorful, nutrient-dense eating every day.
References
- https://www.myfooddata.com/articles/low-calorie-fruits.php
- https://islandhospital.com/fruits-with-low-calories/
- https://parade.com/1323584/emilyshiffer/low-calorie-fruits/
- https://www.prevention.com/food-nutrition/healthy-eating/g61038660/lowest-calorie-fruit/
- https://www.calories.info/food/fruit
- https://www.fda.gov/food/nutrition-food-labeling-and-critical-foods/raw-fruits-poster-text-version-accessible-version
- https://www.healthline.com/nutrition/zero-calorie-foods
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