Understanding Low Calorie Fruits
When trying to lose weight or maintain a healthy diet, monitoring calorie intake is key. Fruits can seem tricky, as many are naturally high in sugar and calories. However, there are plenty of delicious low calorie fruits that align with weight loss goals.
What Defines a Low Calorie Fruit?
Generally, a low calorie fruit contains about 60 calories or less per standard serving. The serving size varies depending on the type of fruit. For example, a standard serving may be 12 a grapefruit or 12 cup of cubed melon.
Counting calories allows you to control portion sizes. It also helps strike a balance between nutrient-dense fruits and other foods in your diet. The key is moderation, even with low calorie options.
Benefits of Low Calorie Fruits
All fruits provide key vitamins, minerals, fiber and plant compounds vital for health. Choosing low calorie fruits allows you to reap these perks without overdoing calories or sugar.
Their high water and fiber contents are especially beneficial for weight loss. Both help increase feelings of fullness compared to other snacks equal in calories.
Fiber moves slowly through the intestines, controlling hunger and regulating blood sugar levels. And foods with high water content add bulk without adding calories.
The Best Low Calorie Fruits
Almost all fruits can fit into a healthy, low calorie diet. Some of the top picks include:
1. Strawberries
Strawberries are nutritious, delicious and very low in calories. One cup of sliced strawberries contains less than 50 calories.
Theyre also high in vitamin C and manganese along with decent amounts of folate (B9) and potassium.
Add them to yogurt, cereal and salads or eat them plain for a naturally sweet treat.
2. Lemons and Limes
Lemons and limes are citrus fruits perfect for flavoring water or squeezing over fresh fruit. They contain just over 20 calories per fruit.
The tart taste comes from citric acid, which has been shown to aid weight loss and improve cholesterol levels.
Whats more, these fruits are excellent sources of vitamin C, providing over 30% of the Reference Daily Intake (RDI) in just 1 ounce (30 grams).
3. Watermelon
Watermelon is made up of over 90% water, so a one-cup serving contains under 50 calories.
Its also packed with lycopene, an antioxidant linked to improvements in heart health.
Refreshing watermelon makes the perfect summer snack and mixes well with mint or feta cheese in salads.
4. Grapefruit
Some research shows that eating grapefruit may benefit blood sugar control and weight loss.
Half a grapefruit contains just 40 calories but over 100% of the RDI for vitamin C.
Red and pink varieties also boast lycopene. You can enjoy grapefruit plain, add it to a fruit salad or make it into a juice.
5. Kiwifruit
Two kiwifruits provide just 90 calories and over 100% of the RDI for vitamin C.
Theyre also rich in fiber and potassium, making them ideal for maintaining healthy blood pressure levels.
Enjoy kiwis plain, diced into fruit salads or blended into smoothies.
6. Berries
All types of berries are low in calories and high in nutrients. For instance, a cup (150 grams) of blueberries contains just 80 calories but over 25% of the RDI for vitamin C and manganese.
Berries are also rich in powerful antioxidants called anthocyanins, which protect your cells from damage by unstable molecules called free radicals.
Some of the most common low calorie berries are:
- Strawberries
- Raspberries
- Blackberries
- Blueberries
Choose them fresh, frozen or dried.
7. Apple Slices
One medium apple contains about 95 calories and loads of fiber around 4 grams.
Apples also pack vitamin C, potassium and polyphenol antioxidants credited with improving heart health factors like cholesterol and blood pressure.
Aim for unpeeled, whole apples over apple juice, which has less fiber and more calories per serving.
8. Bananas
At just over 100 calories each, bananas comprise nearly 75% water and are rich in vitamins and minerals like B6, manganese and fiber.
Avoid overripe bananas with dark spots, which spike sugar content and make them harder to digest.
9. Prunes
Though small, prunes pack a nutritious punch, providing fiber, potassium and vitamin K. Five prunes contain just 100 calories.
They also deliver boron, which supports bone health, and phenolic compounds with antioxidant effects.
Since theyre high in natural sugar, stick to a 1-ounce (28-gram) portion per day if weight loss is your goal.
10. Clementines
At just 3545 calories each, these tiny citrus fruits provide over 60% of the RDI for vitamin C. They also boast fiber, vitamin A and potassium.
Clementines make an easy, portable snack and add brightness and flavor to salads.
Healthy Serving Sizes
Even though the fruits on this list are low in calories, portion control is necessary for weight loss and maintenance.
Here are suggested serving sizes for some popular low cal fruits:
- Melons: 1 cup cubed (150 grams)
- Berries: 1 cup (150 grams)
- Grapefruit: 1/2 fruit or 1 cup sectioned (125 grams)
- Kiwis: 2 fruits (4 ounces or 120 grams)
- Apples: 1 small (4 ounces or 125 grams)
- Bananas: 1 small or 1/2 large (45 ounces or 125 grams)
Tips to Keep Portions in Check
To avoid overeating, implement these simple tips:
- Measure portion sizes using a food scale or measuring cups
- Pre-portion fruits to grab and go
- Limit fruit juice and dried fruit, which are calorically dense
- If having a fruit-based dessert, share it with friends
The Bottom Line
All fruits can be enjoyed as part of a healthy low calorie diet. Focus on fruits with the highest water and fiber contents, like melons, grapefruit and berries.
Control portions by measuring out servings. Avoid drinking excess fruit juice or overdoing dried fruits, which spike calorie and sugar intake.
Aim for a balance of fresh, whole fruits to maximize nutrient intake and support your weight loss goals.
FAQs
What are some examples of low calorie fruits?
Some of the best low calorie fruits include strawberries, lemons, limes, watermelon, grapefruit, kiwifruit, berries, apple slices, bananas, prunes and clementines.
How many calories are in a serving of low calorie fruit?
A serving of low calorie fruit contains about 60 calories or less. For example, 1 cup of strawberries or melon has under 50 calories.
Are bananas considered a low calorie fruit?
Yes, a small banana contains about 90-105 calories, so it is still considered a low calorie fruit option. Stick to a whole banana that is 6-7 inches for the lowest calorie and sugar amount.
What is the healthiest way to eat low calorie fruit?
The healthiest preparations include eating the whole, fresh fruit plain, adding it to salads, smoothies or yogurt, lightly baking into oatmeal or freezing for snacks. Limit dried fruit and fruit juices which spike calories.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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