In an age of mindful eating and nutrition tracking, not all fruits are created equal—especially when it comes to calorie count. If you’ve ever wondered which fruits you can eat in generous portions without tipping the scale, you’re in the right place. Using data from Calories.info, here are top 90 lowest calorie fruits per 100g.
Fruits Ranked by Lowest Calories per 100g
Fruit | Calories (per 100g) | Calories per Gram |
---|---|---|
Chayote | 19 Cal | 0.19 |
Rhubarb | 20 Cal | 0.20 |
Winter Melon | 30 Cal | 0.30 |
Yellow Melon | 30 Cal | 0.30 |
Star Fruit | 30 Cal | 0.30 |
Prickly Pear | 31 Cal | 0.31 |
Tomatillo | 32 Cal | 0.32 |
Soursop | 33 Cal | 0.33 |
Papaya | 35 Cal | 0.35 |
Maraschino Cherries | 35 Cal | 0.35 |
Strawberries | 36 Cal | 0.36 |
Lemon | 38 Cal | 0.38 |
Watermelon | 38 Cal | 0.38 |
Currant | 40 Cal | 0.40 |
Asian Pear | 42 Cal | 0.42 |
Blackberries | 43 Cal | 0.43 |
Blood Orange | 43 Cal | 0.43 |
Gooseberries | 43 Cal | 0.43 |
Raspberries | 43 Cal | 0.43 |
Guava | 44 Cal | 0.44 |
Peach | 44 Cal | 0.44 |
Apricot | 45 Cal | 0.45 |
Blueberries | 46 Cal | 0.46 |
Cactus Pear | 46 Cal | 0.46 |
Grapefruit | 47 Cal | 0.47 |
Mulberries | 47 Cal | 0.47 |
Orange | 47 Cal | 0.47 |
Pink Grapefruit | 47 Cal | 0.47 |
Pomelo | 47 Cal | 0.47 |
Satsuma | 47 Cal | 0.47 |
Lime | 48 Cal | 0.48 |
Plum | 48 Cal | 0.48 |
Prunes | 48 Cal | 0.48 |
Clementine | 49 Cal | 0.49 |
Quince | 50 Cal | 0.50 |
Mandarin Orange | 53 Cal | 0.53 |
Tangelo | 53 Cal | 0.53 |
Sour Cherries | 54 Cal | 0.54 |
Bartlett Pear | 55 Cal | 0.55 |
Cantaloupe | 56 Cal | 0.56 |
Galia Melon | 56 Cal | 0.56 |
Honeydew Melon | 56 Cal | 0.56 |
Musk Melon | 56 Cal | 0.56 |
Pear | 57 Cal | 0.57 |
Pineapple | 58 Cal | 0.58 |
Acai Berry | 59 Cal | 0.59 |
Nectarine | 59 Cal | 0.59 |
Dragon Fruit | 60 Cal | 0.60 |
Kiwi | 61 Cal | 0.61 |
Mango | 61 Cal | 0.61 |
Fruit Salad | 63 Cal | 0.63 |
Apple | 64 Cal | 0.64 |
Cherries | 64 Cal | 0.64 |
Rambutan | 69 Cal | 0.69 |
Jackfruit | 80 Cal | 0.80 |
Pawpaw | 80 Cal | 0.80 |
Grapes | 72 Cal | 0.72 |
Longan | 74 Cal | 0.74 |
Persimmon (Khaki) | 75 Cal | 0.75 |
Kumquat | 75 Cal | 0.75 |
Mangosteen | 76 Cal | 0.76 |
Cranberries | 76 Cal | 0.76 |
Lychee | 78 Cal | 0.78 |
Pomegranate | 79 Cal | 0.79 |
Banana, small | 89 Cal | 0.89 |
Banana | 92 Cal | 0.92 |
Breadfruit | 103 Cal | 1.03 |
Jujube | 115 Cal | 1.15 |
Plantain | 125 Cal | 1.25 |
Olive, green | 141 Cal | 1.41 |
Durian | 151 Cal | 1.51 |
Avocado (Hass) | 161 Cal | 1.61 |
Rose Hips | 162 Cal | 1.62 |
Carob | 188 Cal | 1.88 |
Ackee | 224 Cal | 2.24 |
Prunes, dried | 250 Cal | 2.50 |
Dried Fruit Mix | 258 Cal | 2.58 |
Apricot, dried | 269 Cal | 2.69 |
Fig, dried | 270 Cal | 2.70 |
Dates (Medjool) | 277 Cal | 2.77 |
Dates | 294 Cal | 2.94 |
Tamarind | 290 Cal | 2.90 |
Plantain, fried | 309 Cal | 3.09 |
Raisin | 310 Cal | 3.10 |
Cranberries, dried | 315 Cal | 3.15 |
Olive, black | 320 Cal | 3.20 |
Nopal | 321 Cal | 3.21 |
Goji Berry | 325 Cal | 3.25 |
Elderberries | 348 Cal | 3.48 |
Coconut | 384 Cal | 3.84 |
Poha | 379 Cal | 3.79 |
Huckleberry | 429 Cal | 4.29 |
Why Calories per 100g Matters
Measuring fruit calories by 100 grams offers a reliable, apples-to-apples comparison—literally. This standardization helps remove the confusion that often comes with serving sizes. For example, a small banana and a large apple vary wildly in weight and volume, but 100 grams of each provides a clear-cut comparison.
What Counts as Low-Calorie?
Generally, fruits with fewer than 70 calories per 100 grams are considered low-calorie. These fruits are often high in water and fiber, making them ideal for weight loss, snacking, or adding bulk to your meals without adding bulk to your waistline.
Why Low-Calorie Fruits Deserve a Spot on Your Plate
Low-calorie fruits not only provide a guilt-free way to satisfy a sweet craving, but they’re also nutrition powerhouses. Many are rich in:
- Fiber: Boosts satiety and helps regulate blood sugar.
- Water: Keeps you hydrated and full.
- Antioxidants & vitamins: Support immune function and skin health.
Fruits like chayote, watermelon, and berries let you enjoy volume without calorie overload—an effective strategy if you’re aiming for weight loss or calorie control.
Dried Fruits and Hidden Calories
While dried fruits like raisins, dates, and apricots are nutrient-dense and convenient, they can pack a surprisingly high calorie punch. For instance:
- Dried apricots: 269 calories/100g
- Medjool dates: 277 calories/100g
- Raisins: 310 calories/100g
These values are 5–10 times higher than their fresh counterparts. That’s not to say dried fruits are bad—they’re just concentrated. Enjoy them in moderation, especially if you’re watching calories.
Smart Tips for Enjoying Fruits on a Low-Calorie Diet
- Go fresh: Fresh fruits often have fewer calories per gram than processed or dried versions.
- Check your labels: Canned fruits in syrup add unnecessary sugar. Look for “in natural juice” or “no sugar added.”
- Portion dried fruits: A handful is great. A bowl? Not so much.
- Get creative: Blend low-calorie fruits like strawberries, papaya, and watermelon into smoothies. Top your yogurt or oatmeal for added flavor without added sugar.
Low-calorie fruits offer a perfect balance between nutrition and indulgence. Whether you’re meal planning, managing your weight, or just looking for healthy snacks, choosing fruits under 70 calories per 100 grams is a smart and tasty strategy. From chayote at 19 calories to prickly pear at 31, the variety is vast—and delicious.