Nutrition Diet: Is strawberry the lowest calorie fruit?

October 14, 2025 •

4 min read

At approximately 32 calories per 100 grams, strawberries are a popular low-calorie choice, but the question remains: Is strawberry the lowest calorie fruit? While exceptionally low in energy density, strawberries are rivaled by other fruits that contain an even lower calorie count per serving.

Quick Summary

This article examines the nutritional profile of strawberries and compares their calorie content with other common fruits. Learn which fruits are the lowest in calories and explore how incorporating these nutrient-dense foods can support your overall health and weight management goals.

Key Points

Strawberry isn't the absolute lowest-calorie fruit: Other fruits like watermelon, lemon, and casaba melon have slightly fewer calories per 100g.
Strawberries are still an excellent low-calorie option: At ~32 calories per 100g, they are packed with vitamins, fiber, and antioxidants, making them great for weight management.
A high water and fiber content promotes satiety: Low-calorie fruits help you feel full, reducing overall calorie intake.
Variety is more important than finding the 'lowest': Eating a diverse range of fruits ensures a wider spectrum of nutrients.
Choose whole fruits over juices: Whole fruits provide more fiber and less sugar, making them a more filling and healthier option.
Beware of sweetened fruit products: To reap the low-calorie benefits, stick to fresh or unsweetened frozen berries and avoid sugary syrups.

Unpacking the Myth: Are Strawberries Truly the Lowest Calorie Fruit?

While many people consider strawberries to be the go-to fruit for low-calorie snacking, data shows they are not the absolute lowest. Strawberries typically contain around 32 calories per 100 grams, making them an excellent choice for a healthy diet. However, other fruits with higher water content, like watermelon and lemons, have an even lower caloric density. Casaba melon and watermelon, for example, can have as few as 28-30 calories per 100 grams. This distinction doesn't diminish the nutritional value of strawberries but provides context for those strictly tracking their calorie intake.

The Nutritional Powerhouse of Strawberries

Beyond their modest calorie count, strawberries are loaded with essential nutrients. A 100-gram serving offers a significant portion of your daily vitamin C needs, along with manganese, folate, and potassium. These berries are also rich in antioxidants, such as anthocyanins, which contribute to their vibrant red color and have anti-inflammatory properties. The fiber content in strawberries, around 2 grams per 100 grams, helps promote feelings of fullness, aiding in weight management by curbing appetite.

The benefits of strawberry consumption include:

Rich in antioxidants: Supports cellular health and reduces inflammation.
High in vitamin C: Boosts the immune system and aids in iron absorption.
Good source of fiber: Promotes digestive health and satiety.
Low glycemic index: Helps maintain stable blood sugar levels.
Supports metabolic health: Bioactive compounds may improve insulin sensitivity.

Other Low-Calorie Fruit Champions

Many other fruits offer a low-calorie alternative or addition to strawberries. Including a variety of these options in your diet ensures you get a broader spectrum of vitamins and minerals.

A list of some of the lowest calorie fruits (per 100g):

Watermelon (approx. 30 kcal): Mostly water, making it incredibly hydrating.
Lemon (approx. 29 kcal): Often used for flavor, but is exceptionally low in calories.
Grapefruit (approx. 32 kcal): Contains a good amount of vitamin C and antioxidants.
Cantaloupe (approx. 34 kcal): A good source of vitamins A and C.
Peaches (approx. 39 kcal): Provide fiber and essential vitamins.
Papaya (approx. 43 kcal): Rich in vitamin C and contains digestive enzymes.

Comparing Calorie Counts: Strawberry vs. Other Fruits

To illustrate where strawberries stand, here is a comparison of common fruits based on their average calorie content per 100g, according to various nutrition sources.


Fruit	Average Calories (per 100g)	Notes
Strawberries	32	Rich in Vitamin C and antioxidants; good fiber content.
Watermelon	30	Extremely high water content, very hydrating.
Lemon	29	Used for flavoring; contains a good dose of vitamin C.
Grapefruit	32	A classic low-calorie choice; high in vitamin C.
Blackberries	43	Higher in fiber than strawberries, with a slightly higher calorie count.
Raspberries	52	Significantly higher in fiber compared to strawberries.
Apple (with skin)	52	Good source of fiber; provides different antioxidants than berries.
Blueberries	57	Higher antioxidant content, but also higher in calories.
Banana	89	Higher in calories and carbs, but rich in potassium and nutrients.

Tips for Incorporating Low-Calorie Fruits into a Healthy Diet

To get the most out of your fruit consumption, focus on whole fruits rather than juices, which contain more sugar and less fiber. Portion control is key, but with low-calorie fruits, you can enjoy a larger volume for fewer calories, which can be very satisfying. Frozen fruits are also a great option as they retain their nutrients and are available year-round.

Easy ways to add low-calorie fruits to your diet:

Snacks: Enjoy a bowl of fresh strawberries, a slice of watermelon, or a grapefruit half. They make for a sweet, satisfying, and low-calorie snack.
Smoothies: Blend low-calorie options like strawberries, berries, and cantaloupe with Greek yogurt or a plant-based protein for a filling, nutrient-dense drink.
Salads: Add berries or sliced peaches to a green salad for a touch of sweetness and antioxidants.
Desserts: Create a healthy dessert by topping fresh fruit with a dollop of yogurt or a sprinkle of cinnamon instead of higher-calorie options.
Flavor Water: Infuse your water with sliced lemons or strawberries for a refreshing, calorie-free beverage that helps with hydration.

Conclusion

Ultimately, the quest for the single lowest-calorie fruit is less important than incorporating a diverse range of fruits into your Nutrition Diet. While strawberries are a fantastic, nutrient-rich, and low-calorie choice, they are not the absolute lowest. Watermelon and lemons, for example, have a slight edge in caloric density. The key takeaway is that all these low-calorie fruits are excellent for health and weight management due to their high water and fiber content, which promotes satiety. By focusing on a variety of fruits and whole food options, you can maintain a balanced and sustainable diet without getting hung up on which fruit has the absolute lowest calorie count.

For more comprehensive information on healthy eating and weight management, consult authoritative sources like the FDA's resources on nutrition.

Frequently Asked Questions

While it can vary slightly, some of the lowest calorie fruits include casaba melon and watermelon, which often have around 28-30 calories per 100 grams.

Yes, watermelon is typically lower in calories than strawberries. Watermelon contains approximately 30 calories per 100 grams, while strawberries have around 32 calories per 100 grams.

Yes, berries are an excellent choice for weight loss. Their low-calorie, high-fiber, and high-water content helps you feel full and satisfied, making it easier to maintain a calorie deficit.

No, freezing fruit does not typically harm its nutritional value. In fact, fruits are often flash-frozen at peak ripeness, preserving most of their vitamins and minerals.

Eating whole fruit is unlikely to cause weight gain when consumed in moderation as part of a balanced diet. The high fiber and water content help promote fullness. Weight gain is more often linked to overconsumption of sugary fruit juices or dried fruits with high sugar content.

You can add more low-calorie fruit by snacking on fresh berries, blending them into smoothies, adding them to oatmeal or yogurt, or mixing them into salads for natural sweetness.

Strawberries are rich in antioxidants, especially vitamin C, which boosts the immune system. They also contain fiber for digestion and have anti-inflammatory properties that support overall metabolic health.