Lowest Calorie Fruit

· March 5, 2015

If you are on a low-calorie diet to lose weight and the dietary plan says that you can eat fruit at midday or however much you want at dinner, be very careful because there are some types of fruit that are not as ‘slimming’ as others. Read about the lowest calorie fruit in this article!

Fruits Allowed in Diets

Most diets (or most of the effective and healthy ones) allow you to eat a large amount of fruit during the day. It is important to know which ones are ideal so that you can achieve your goals. How? According to the calories that each one gives you. Below you’ll find a table showing the lowest calorie fruit as well as the nutritional value of each fruit so you can choose the ones that are most appropriate for your personal diet. 


Besides being low calorie, fruit has other advantages like offering fiber, antioxidants, minerals, and vitamins. You should eat between three and five portions of fruit a day, divided between breakfast, lunch, dinner, and snacks.

In general, they all have weight loss properties because they have few calories in relation to their volume or weight. They give you a satisfied feeling (especially when you eat them with the skin). They are body cleansers because of the fiber, which helps get rid of harmful substances in your body. They improve intestinal movement and prevent constipation. Lastly, they act like antioxidants, or in other words, reduce the formation of free radicals, improve cellular metabolism, and facilitate the breakdown of fats (or lipolysis).


Keeping in mind the properties of each fruit makes it easier to choose one or more to eat everyday. Although they are all beneficial, it is also true that each one has sometime different than the others. A diet rich in fruits and also vegetables will help you lose weight healthily and above all, not feel a lack of strength, tired, or weak.

Some people say that fruit should be eaten outside of your main meals, because if you have it as a dessert, you “lose” most of their nutrients and vitamins during the digestion process of your meals. They ferment in the stomach and make the process slower. That is why many people don’t feel good about eating fruit for dessert. In that case, we suggest doing it outside of meals, like at mid morning or mid afternoon, at least 2 or 3 hours before or after lunch or dinner.


On the other hand, it is good to know that fruit has a substance known as “fructose” that the body turns into glucose (in other words, energy). This glucose needs to be eaten so that it does not accumulate as fat in the body. So they say that the best time to eat fruit is during the morning because metabolism is at its “best moment”. So, the digestive process will let you burn the glucose that builds up and also satisfy your appetite for several hours.

The best fruits for losing weight or the ones with the least calories are pears, apples, kiwi, mandarines. Related to this are also other ingredients like proteins, lipids, and carbohydrates. The good part is that you can always have access to them at any time of the year.

A List of the Calories in Fruit

You should keep this list where you can see so that you can figure out which to eat more and which to eat less or to count the calories that you eat everyday. The value is an approximate amount of 100 grams of fruit.

  • Watermelon: 15 calories
  • Grapefruit: 26 calories
  • Strawberries: 27 calories
  • Medlar: 28 calories
  • Raspberry: 30 calories
  • Peach: 30 calories
  • Melon: 30 calories
  • Blackberry: 35 calories
  • Plum: 36 calories
  • Redcurrant: 37 calories
  • Pear: 38 calories
  • Cranberry: 41 calories
  • Mandarin: 41 calories
  • Apple: 45 calories
  • Fig: 47 calories
  • Cherry: 48 calories
  • Apricot: 52 calories
  • Orange: 53 calories
  • Pineapple: 55 calories
  • Kiwi: 56 calories
  • Grape: 61 calories
  • Pomegranate: 62 calories
  • Mango: 73 calories
  • Banana: 85 calories
  • Avocado: 232 calories


What About Dried Fruits?

If you are looking for a protein-rich diet, dried fruits are the best option. The difference with these is that they have a lot of calories but the good news is that their ability to satisfy tends to be much higher. This is the table with the caloric amount in the dried fruits group (the amount is the same as fruit, 100 grams):

  • Prune: 177 calories
  • Dried date: 256 calories
  • Dried fig: 270 calories
  • Raisin: 301 calories
  • Chestnut: 349 calories
  • Peanut: 452 calories
  • Almond: 499 calories
  • Pine nut: 568 calories
  • Pistachio: 600 calories
  • Hazelnut: 625 calories
  • Walnut: 670 calories

You might think that it is too much for such a little amount of food, however their fatty acids and nutrients turn it into a healthier alternative and recommended instead of some plates. For example, 100 grams of cream or fresh cheese has more than 300 calories, a strip of steak more than 400, cold cuts are no lower than 300 calories, and legumes are around 350. The vegetables that are less fattening are lettuce, cucumber, radish, and squash.

Images courtesy of Sean McEntee, Kim Lowton, Clare Bell, Mario Diogo, Victor, Championship catering, bogoni and Steve Parker.