Top 10 Low-Calorie Fruits to Help You Shed Pounds

Whether you’re adding berries to yogurt, snacking on apple slices with peanut butter, or enjoying peaches for dessert, fruit is a naturally sweet, nutritious addition to any meal. Research also shows that eating fruit can support sustainable weight loss and weight control. While all fruit is healthy, some low-calorie options can help you stay in a calorie deficit if it’s part of your weight loss plan.

For those who choose to count calories as part of their weight loss journey, incorporating low-calorie fruits into your diet can be a useful strategy. Although calorie counting is not necessary for everyone, it can be an effective weight loss method. Having a variety of lower-calorie foods, such as certain fruits, can help you stay on track while enjoying naturally sweet and satisfying snacks.

Most fruits are already lower in calories compared to many other foods, but some varieties are especially light on calories, making them ideal for a calorie-conscious eating plan. Along with being low in calories, fruits are rich in fiber, which supports gut health and increases satiety—Two important factors in achieving sustainable weight loss.

Keep reading to discover 10 of the best low-calorie fruits, ranked from highest to lowest in calories. For more, check out the 30 Best Foods for Weight Loss.

Apples

A medium sized apple makes a satisfying snack for under 100 calories, and offers plenty of health benefits beyond its low calorie count. In fact, a study published in American Journal of Clinical Nutrition found that apples can help reduce appetite and hunger, making them a useful addition to your weight loss plan.

Not only that, this crunchy fruit can also help lower blood pressure, reduce the risk of diabetesand improve gut health.

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Blueberry

Blueberries are one of the healthiest fruits you can eat. A cup of blueberries contains only 85 calories, along with powerful antioxidants which supports heart and brain health. Research also shows that blueberries can help glucose management and reduce blood pressure levels. With so many health benefits, this low-calorie fruit is a great addition to your diet and can support your wellness goals.

Raspberry

Raspberries are quite remarkable when you consider what is packed into each little red berry. A cup contains only 64 calories, yet delivers an impressive 8 grams of fiber – a nutrient that supports gut health, aids digestion and helps you feel full. Research also shows that this low-calorie berry can help lower cholesterol and improve blood sugar levels after meals, making it a nutritious choice for your health.

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Peaches

Peaches are usually a summer fruit, but you can enjoy their health benefits any time of the year. In a peachyou only get 63 calories, but you also get just over 2 grams of gut-healthy fiber. Plus, research shows that the natural pigments found in peaches (as well as pears, apples and plums) can help lower “bad” cholesterol levels. If you need a healthy, low-calorie fruit on the go, grab a peach and enjoy this healthy treat.

Peaches may be a summer favorite, but their health benefits can be enjoyed year-round. With just 63 calories per peachyou also get over 2 grams of gut-healthy fibre. Plus, research shows that the natural pigments in peaches called flavonoids can help lower “bad” cholesterol levels. For a healthy, low-calorie snack on the go, a peach is the perfect treat.

Papaya

Grab some diced papaya and enjoy this tropical fruit for only 63 calories. Papaya contains beta-carotene, a plant pigment with antioxidant properties which can help slow down aging and reduce the risk of cell damage. This fruit also contains compounds which can help improve digestionespecially for those with IBS (Irritable Bowel Syndrome) symptoms.

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Blackberry

Another low-calorie powerhouse, blackberries almost deliver 8 grams of fiber per cup and only 62 calories. According to USDApeople should aim for about 14 grams of fiber per 1,000 calories. So, that’s about 28 grams of fiber on a 2,000-calorie diet. One serving of blackberries can provide about 27% of your daily fiber intake, and getting enough of this nutrient can help increase saturation and improve gut health– two factors which can help lose weight.

Honeydew melon

Honeydew is often seen as just a filler in fruit salads, but this low-calorie fruit makes a great snack on its own, especially if you’re aiming for healthy weight loss. With only 61 calories per cup and 1.4 grams of fiber helps honeydew keep you satisfied. Plus, it provides 30% of your daily value of vitamin C, a key nutrient to support immunity, heart health and eye health.

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Cantaloupe

Like honeydew, cantaloupe is often associated as a fruit salad base, but its health benefits are worth highlighting. With only 54 calories in a cup of cantaloupe and 1.4 grams of fiber, cantaloupe is also packed with antioxidants and important nutrients like vitamin C and potassium. In fact, a single cup provides nearly 60% of your daily recommended intake of vitamin C.

Strawberries

Strawberries are more than just a low-calorie fruit. Packed with antioxidants, vitamins and minerals, they can be a super nutritious part of your weight loss plans. For only 48.6 calories per cupthese berries provide 3 grams of fiber, potassium, folate and a full day’s worth of vitamin C!

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Watermelon

On 46 calories per cupwatermelon wins for the lowest calorie fruit on our list! This may not surprise you, since this type of melon consists of so much water. In addition to being a low-calorie, hydrating fruit to enjoy on a hot day, watermelon also provides vitamins A, B6 and C and is lower in sugar than many other fruits. Watermelon is also extremely high in lycopene, a red plant pigment that acts as an antioxidant. Take a bite of this low-calorie fruit and enjoy its many benefits.

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