Not all fruits are equal when it comes to calories. While all fruits are nutritious, some are significantly lower in calories than others — making them ideal for weight loss, low-calorie snacking, and high-volume eating. Here are the lowest calorie fruits ranked per 100g serving.
Lowest Calorie Fruits Ranked (per 100g)
- 1. Watermelon — 30 calories — The lowest calorie major fruit, approximately 92% water. A generous 2-cup serving contains only about 90 calories. See watermelon nutrition
- 2. Strawberries — 32 calories — One of the best low-calorie fruits, packed with vitamin C. A full cup contains just 49 calories. See strawberry nutrition
- 3. Cantaloupe — 34 calories — High in beta-carotene and vitamin A, very low in calories. A cup of cubed cantaloupe has about 54 calories. See cantaloupe nutrition
- 4. Raspberries — 52 calories — Exceptionally high in fibre (6.5g per 100g) relative to their calorie content. See raspberry nutrition
- 5. Blackberries — 43 calories — High in antioxidants, fibre, and vitamin C with minimal calories. See blackberry nutrition
- 6. Peach — 39 calories — A medium peach contains approximately 58 calories with 2g of fibre. See peach nutrition
- 7. Orange — 47 calories — A medium orange has approximately 62 calories and provides a full day's vitamin C. See orange nutrition
- 8. Grapefruit — 42 calories — Half a grapefruit contains only about 52 calories and is high in vitamin C. See grapefruit nutrition
- 9. Kiwi — 61 calories — A single kiwi contains about 42 calories and more vitamin C than an orange. See kiwi nutrition
- 10. Apple — 52 calories — A medium apple has approximately 95 calories and is high in pectin fibre. See apple nutrition
Lowest Calorie Fruits by Typical Serving Size
Calories per 100g is useful for comparison, but typical portion sizes vary. Here's what a standard serving of each fruit actually contains:
- Strawberries (1 cup / 152g): 49 calories
- Watermelon (1 cup cubed / 152g): 46 calories
- Raspberries (1 cup / 123g): 64 calories
- Blackberries (1 cup / 144g): 62 calories
- Cantaloupe (1 cup cubed / 160g): 54 calories
- Grapefruit (half / 123g): 52 calories
- Kiwi (1 medium / 69g): 42 calories
- Peach (1 medium / 150g): 58 calories
Why Low Calorie Fruits Are Great for Weight Loss
The lowest calorie fruits share a common trait — high water content. Watermelon, strawberries, cantaloupe, and peaches are all over 85% water by weight, which means you can eat large volumes without consuming many calories. This supports satiety and reduces overall calorie intake. The fibre in berries and apples further enhances fullness by slowing digestion.
The Best Strategy: High Volume, Low Calorie
For weight loss, prioritising high-volume low-calorie fruits like watermelon, strawberries, and raspberries allows you to eat satisfying portion sizes while staying within your calorie budget. A 300g bowl of strawberries contains only 96 calories — far more filling than a 100-calorie processed snack.
Track your fruit intake with our Food Tracker and use our Calorie Deficit Calculator to set your daily targets. See our complete guide to fruits ranked by calories.
References
- USDA FoodData Central — Reference database for nutrient content of foods
- American Heart Association — Losing Weight — Evidence-based weight loss guidance
- CDC — Healthy Eating for a Healthy Weight — Federal guidance on weight management
- Harvard T.H. Chan — Vegetables and Fruits — Evidence-based overview of fruits and vegetables
- Academy of Nutrition and Dietetics — Fruits — Professional dietitian guidance on fruit consumption
- USDA MyPlate — Fruits — Federal dietary planning resource on fruits