Discovering the Lowest Calorie Fruits
Fruits are nutritious, delicious, and most are naturally low in calories. When trying to cut calories for weight loss or maintenance, fruits make ideal snacks and additions to meals.
Benefits of Low Calorie Fruits
Choosing low calorie fruits provide many perks like:
- Fewer calories per serving
- High water and fiber content for satiety
- Pack in vitamins, minerals and antioxidants
- Aid weight management when substituting higher calorie items
Understanding the lowest calorie fruits allows you to incorporate more of their nutrients and fullness into your diet without overdoing calories.
The 10 Lowest Calorie Fruits
All fruits boast relatively low calorie density thanks to high water content. But these selections contain the fewest calories per typical serving size:
1. Strawberries
Serving Size: 8 medium (1 cup)
Calories: 49
Juicy, red strawberries shine nutritionally with plenty of vitamin C, manganese, and antioxidants. Enjoy their sweetness solo or paired with Greek yogurt.
2. Grapefruit
Serving Size: 1/2 medium
Calories: 52
Tart, tangy grapefruit wake up your taste buds and supply key nutrients like vitamin C, potassium, lycopene, and choline to boost immunity, heart health, and metabolism.
3. Honeydew Melon
Serving Size: 1 cup diced
Calories: 58
Refreshing, hydrating honeydew melon is rich in vitamin C, potassium, and folate. These nutrients support immunity, circulation, energy production and more.
4. Cantaloupe Melon
Serving Size: 1 cup diced
Calories: 60
Like other melons, juicy cantaloupe contains key vitamins and minerals plus antioxidants like beta carotene that may lower risk for certain cancers and eye disease.
5. Blueberries
Serving Size: 1 cup
Calories: 84
Hailed as a superfood, blueberries pack the most antioxidants of all common fruits. They also provide vitamin K, manganese and some fiber, aiding bone, brain and heart health.
6. Blackberries
Serving Size: 1 cup
Calories: 62
Small but mighty blackberries contain vitamin C, vitamin K, folate, manganese along with fiber to nourish your body. They make tasty, low calorie additions to yogurt, oatmeal and salads.
7. Raspberries
Serving Size: 1 cup
Calories: 65
Like their relative the blackberry, raspberries overflow with antioxidants including ellagic acid, plus manganese, vitamin C, fiber and other essential vitamins and minerals to protect your health.
8. Watermelon
Serving Size: 1 cup diced
Calories: 80
Watermelon is one of the most hydrating fruits, making it perfect to beat the heat. It also supplies key nutrients like vitamin A, vitamin C, potassium, lycopene and arginine to boost immunity, heart health and workout recovery.
9. Pineapple
Serving Size: 1 cup chunks
Calories: 82
Vitamin C and manganese rich pineapple offers anti-inflammatory benefits to ease joint pain and swelling. Its unique enzyme bromelain aids digestion as well.
10. Oranges & Clementines
Serving Size: 1 medium orange or clementine
Calories: 62
Juicy, sweet oranges and their small cousins clementines both supply immune-strengthening vitamin C. Enjoy solo or blend into smoothies and salads.
Fruit Calorie Counts by Serving Size
To help guide fruit intake, reference this approximate calorie list organized from lowest to highest:
Low Calorie Fruits (Under 100 calories per serving)
- Strawberries: 49 calories (1 cup)
- Grapefruit: 52 calories (1/2 medium)
- Honeydew: 58 calories (1 cup)
- Cantaloupe: 60 calories (1 cup)
- Blackberries: 62 calories (1 cup)
- Raspberries: 65 calories (1 cup)
- Watermelon: 80 calories (1 cup)
- Pineapple: 82 calories (1 cup)
- Oranges: 62 calories (1 medium)
- Clementines: 62 calories (1 medium)
- Tangerines: 63 calories (1 medium)
- Plums: 68 calories (1 whole)
- Apricots: 74 calories (4 whole)
- Grapes: 80 calories (20 seedless grapes)
- Cherries: 87 calories (1 cup)
- Pears: 98 calories (1 medium)
Medium Calorie Fruits (100-150 calories)
- Nectarines: 63 calories (1 medium)
- Peaches: 60 calories (1 medium)
- Kiwifruit: 90 calories (2 medium)
- Mango: 107 calories (1 cup)
- Papaya: 117 calories (1 cup)
- Apple: 116 calories (1 large)
- Banana: 105 calories (1 medium)
- Guava: 112 calories (1 fruit)
Higher Calorie Fruits (Over 150 calories)
- Avocado: 322 calories (1 medium)
- Raisins: 446 calories (1 cup)
- Dates: 421 calories (1 cup)
- Dried figs: 372 calories (1 cup)
- Dried apricots: 313 calories (1 cup packed)
- Dried mango: 250 calories (1 cup)
In most cases, 1 cup chopped or small fruits equates to 1 medium whole fruit or berry. Enjoy an abundance of Mother Nature’s sweet nutrient-dense gifts!
FAQs
Which fruits have the fewest calories?
The top 10 lowest calorie fruits are strawberries, grapefruit, honeydew melon, cantaloupe, blueberries, blackberries, raspberries, watermelon, pineapple, and oranges/clementines.
Do all fruits have low calories?
Most fruits are low calorie, providing less than 100 calories per serving. However, some like avocados, raisins, dates and dried fruits contain over 300 calories per serving.
What nutrients do low calorie fruits provide?
Low calorie fruits supply important vitamins, minerals, antioxidants, fiber and more. Key nutrients include vitamin C, potassium, folate, manganese, and anti-inflammatory compounds.
How can you add more low calorie fruits?
Enjoy low calorie fruits whole for snacks and desserts, sliced onto salads, diced into yogurt, blended into smoothies, paired with nut butters, or infused into waters. Get creative!
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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