Whether you're mixing berries into yogurt, enjoying apple slices with peanut butter, or savoring peaches for dessert, fruit is a naturally sweet and nutrient-rich addition to any meal. Research shows that incorporating fruit into your diet can promote sustainable weight loss and support healthy weight management. While all fruits offer health benefits, some lower-calorie options may help you maintain a calorie deficit if that's part of your weight loss approach.
For those who prefer to track calories as part of their weight loss strategy, including low-calorie fruits can be a valuable tool. While calorie counting isn't essential for everyone, it can be an effective method for some. Having a variety of lower-calorie fruits in your diet allows you to stay on track while enjoying naturally sweet, satisfying snacks.
Most fruits are naturally lower in calories compared to many other foods, but certain varieties are especially low, making them perfect for a calorie-conscious eating plan. In addition to being low in calories, fruits are packed with fiber, which promotes gut health and enhances feelings of fullness—both crucial for sustainable weight loss.
Read on to discover 10 of the best low-calorie fruits, ranked from highest to lowest in calories. For more tips, take a look at the 30 Best Foods for Weight Loss.
Apples
Nutrition (Per medium apple):
- Calories: 94.6
- Carbs: 25.1 g (Fiber: 4.4 g, Sugar: 18.9 g)
- Protein: 0.5 g
A medium-sized apple is a satisfying snack with under 100 calories, offering a variety of health benefits beyond its low calorie content. According to a study published in the American Journal of Clinical Nutrition, apples can help reduce appetite and curb hunger, making them a valuable addition to a weight loss plan.
In addition to their appetite-suppressing effects, apples can help lower blood pressure, reduce the risk of diabetes, and improve gut health.
Blueberries
Nutrition (Per cup):
- Calories: 84.4
- Carbs: 21.5 g (Fiber: 3.6 g, Sugar: 14.7 g)
- Protein: 1.1 g
Blueberries are among the healthiest fruits you can enjoy. With just 85 calories per cup, they are packed with antioxidants that promote heart and brain health. Research has also shown that blueberries can aid in glucose management and help lower blood pressure. With these numerous health benefits, this low-calorie fruit is an excellent addition to your diet, supporting both your wellness and weight loss goals.
Raspberries
Nutrition (Per cup):
- Calories: 64
- Carbs: 14.6 g (Fiber: 8 g, Sugar: 5.4 g)
- Protein: 1.5 g
Raspberries are truly impressive, considering the nutrition packed into each small berry. With only 64 calories per cup, they offer a remarkable 8 grams of fiber, which supports gut health, aids digestion, and helps maintain fullness. Research also suggests that these low-calorie berries can help lower cholesterol and improve blood sugar levels after meals, making them a nutritious and beneficial choice for your overall health.
Peaches
Nutrition (Per peach):
- Calories: 63
- Carbs: 15.2 g (Fiber: 2.3 g, Sugar: 12.6 g)
- Protein: 1.4 g
Peaches may be a summer favorite, but their health benefits can be enjoyed all year long. With just 63 calories per peach, you'll also get over 2 grams of gut-friendly fiber. Research shows that the natural pigments in peaches, known as flavonoids, can help lower "bad" cholesterol levels. If you're looking for a healthy, low-calorie snack on the go, a peach is the perfect choice.
Papaya
Nutrition (Per cup, 1-inch pieces):
- Calories: 62.4
- Carbs: 15.7 g (Fiber: 2.5 g, Sugar: 11.3 g)
- Protein: 0.7 g
Treat yourself to some diced papaya, a tropical fruit that comes in at just 63 calories per cup. Papaya is rich in beta-carotene, a powerful antioxidant that can help slow the aging process and protect against cellular damage. Additionally, papaya contains compounds that support digestion, making it especially beneficial for those with IBS (Irritable Bowel Syndrome) symptoms.
Blackberries
Nutrition (Per cup):
- Calories: 61.9
- Carbs: 13.8 g (Fiber: 7.6 g, Sugar: 7 g)
- Protein: 2 g
Blackberries are another low-calorie powerhouse, offering nearly 8 grams of fiber per cup for just 62 calories. According to the USDA, people should aim for about 14 grams of fiber per 1,000 calories consumed, which equates to roughly 28 grams on a 2,000-calorie diet. A serving of blackberries provides about 27% of your daily fiber needs, making them an excellent choice for promoting fullness and improving gut health—both key factors that can support weight loss efforts.
Honeydew Melon
Nutrition (Per cup, diced):
- Calories: 61.2
- Carbs: 15.5 g (Fiber: 1.4 g, Sugar: 13.8 g)
- Protein: 0.9 g
Often considered just a filler in fruit salads, honeydew is actually a great low-calorie snack on its own, especially for those focused on healthy weight loss. With just 61 calories per cup and 1.4 grams of fiber, honeydew can help keep you feeling full. Additionally, it provides 30% of your daily recommended intake of vitamin C, which supports immunity, heart health, and eye health.
Cantaloupe
Nutrition (Per cup, cubes):
- Calories: 54.4
- Carbs: 13.1 g (Fiber: 1.4 g, Sugar: 12.6 g)
- Protein: 1.3 g
Like honeydew, cantaloupe is often seen as a fruit salad staple, but its health benefits deserve attention on their own. With just 54 calories per cup and 1.4 grams of fiber, cantaloupe is also rich in antioxidants and essential nutrients such as vitamin C and potassium. In fact, one cup provides nearly 60% of your daily recommended intake of vitamin C, making it a nutritious, low-calorie option.
Strawberries
Nutrition (Per cup, diced):
- Calories: 48.6
- Carbs: 11.7 g (Fiber: 3 g, Sugar: 7.4 g)
- Protein: 1 g
Strawberries are more than just a low-calorie snack—they're packed with antioxidants, vitamins, and minerals, making them a highly nutritious addition to your weight loss plan. With only 48.6 calories per cup, these berries deliver 3 grams of fiber, along with potassium, folate, and a full day's worth of vitamin C!
Watermelon
Nutrition (Per cup, diced):
- Calories: 45.6
- Carbs: 11.5 g (Fiber: 0.6 g, Sugar: 9.4 g)
- Protein: 0.9 g
At just 46 calories per cup, watermelon takes the crown as the lowest-calorie fruit on our list! This might not be surprising, considering watermelon is mostly water. Along with being a hydrating, low-calorie treat perfect for warm days, it also offers vitamins A, B6, and C, while containing less sugar than many other fruits. Watermelon is also packed with lycopene, a powerful antioxidant found in red plant pigments. Enjoy a slice of this refreshing fruit and reap its many health benefits.