The low calories in fruit can help keep you slim and trim.
If you want super-healthy food with the lowest calories, it doesn’t get any better than fresh fruits and vegetables (except for super-healthy green tea calories at 2 calories a cup).
Fresh fruits are loaded with goodies like vitamins, minerals, enzymes, phytonutrients, and antioxidants.
Check out kiwi for high vitamin C, bananas for high potassium, pineapple for bromelain, berries for polyphenols, and red grapes for resveratrol (here’s a Resveratrol article at LifeExtension.com).
For your lowest calorie fruit choices, check the charts below.
Get the 5-9 a day habit
Choose 5-9 servings of fruits and vegetables daily as part of a healthy diet according to the 2005 USDA My Pyramid.
These choices appear to be an effective strategy to reduce the risk of cancers and heart diseases.
Each serving is only ˝ cup. You should concentrate on the brightly colored fruits and vegetables including legumes.
Consider adding 5 cups green tea daily for unique catechins like EGCG: tea research shows benefits with 5 cups of tea daily. It’s easy with meals, snacks, and special relaxing moments throughout the day.
Choosing a low calorie lifestyle
We all need to watch our calorie intake–not only to manage weight, but to prevent many diseases and for anti-aging benefits.
Along with daily exercise and stopping smoking, low calories in fruit can help you achieve your health goals.
To help you separate the low calorie choices from the high calorie fruits, these charts are ranked low to high.
Calories in fruit: Ranked from low to high
Fruit
Portion
Calories
Starfruit
1/2 cup
16
Apricot
1/2 cup
17
Lemon, no peel
1/2 cup
17
Watermelon
1/2 cup
23
Strawberries
1/2 cup
26
Apple
1/2 cup
26
Papaya
1/2 cup
27
Cantaloup
1/2 cup
27
Plums
1/2 cup
30
Honeydew melon
1/2 cup
30
Quince
1/2 cup
30
Blackberries
1/2 cup
31
Raspberries
1/2 cup
32
Peach
1/2 cup
33
Pineapple
1/2 cup
37
Grapefruit, white
1/2 grapefruit
39
Apricots, dried
5 halves
42
Blueberries
1/2 cup
42
Cherries, sweet
10 cherries
43
Cherries, sour, canned
1/2 cup
44
Tangerine
1/2 cup
45
Kiwi
1/2 cup
46
Pear
1/2 cup
48
Pear, asian
1/2 cup
51
Pomegranate
1/2 cup
52
Mango
1/2 cup
53
Peaches, canned, juice
1/2 cup
54
Grapes
1/2 cup
55
Fruit cocktail, juice
1/2 cup
55
Orange
1/2 cup
56
Apricots, canned, juice
1/2 cup
58
Nectarine
1/2 cup
60
Pears, canned, juice
1/2 cup
62
Banana
1/2 cup
67
Plums, canned, juice
1/2 cup
73
Pineapple, canned, juice
1/2 cup
74
Grapefruit, canned, sweetened
1/2 cup
76
Mandarin orange, canned, sweetened
1/2 cup
77
Apple, dried
5 rings
78
Peach, canned, syrup
1/2 cup
87
Plantains
1/2 cup
90
Fruit cocktail, syrup
1/2 cup
91
Figs, dried
2 figs
95
Pears, canned, syrup
1/2 cup
98
Pineapple, canned, syrup
1/2 cup
99
Apricots, canned, syrup
1/2 cup
107
Plums, canned, syrup
1/2 cup
115
Strawberries, frozen, sweetened
1/2 cup
122
Fruit, frozen, mixed
1/2 cup
123
Raspberries, frozen, sweetened
1/2 cup
129
Prunes
1/2 cup
132
Blueberries, sweetened
1/2 cup
193
Raisins
1/2 cup
217
Dates
1/2 cup
251
Source: USDA, all measurements approximate.
Calories in fruit juices: Ranked from low to high
Juice
Portion
Calories
Lemon juice
1 tablespoon
3
Lime juice
1 tablespoon
3
Orange, canned
1 cup
52
Orange
1 cup
66
Orange, frozen, diluted
1 cup
66
Grapefruit, unsweetened
1 cup
94
Grapefruit, frozen, diluted
1 cup
101
Lemonade, powder, diluted
1 cup
112
Grapefruit, sweetened
1 cup
115
Cranberry, unsweetened
1 cup
116
Apple, plain
1 cup
117
Fruit punch drink
1 cup
117
Grape, frozen, diluted
1 cup
128
Lemonade, frozen, diluted
1 cup
131
Pineapple, canned, unsweetened
1 cup
133
Apricot nectar
1 cup
141
Grape drink, canned
1 cup
153
Grape, bottled
1 cup
154
Prune
1 cup
182
Source: USDA, all measurements approximate.
"Learn how to use low calorie fruit to lose weight here"
Calories in fruit sauces, jams, and other: Ranked from low to high
