Nutrition Diet: Which Fruit Has 50 Calories and What Are Its Benefits?

October 19, 2025 •

4 min read

According to agricultural data, one medium-sized, raw peach contains just 50 calories, making it a delicious, nutrient-packed snack. If you’re curious about which fruit has 50 calories, this guide explores several such options that can be easily incorporated into a healthy eating plan to support weight management and boost your overall health.

Quick Summary

This guide details several fruits that contain around 50 calories per serving. It covers their nutritional profiles, including vitamins, fiber, and water content, and provides practical advice for incorporating these low-calorie, nutrient-dense fruits into a balanced diet to promote fullness and support wellness.

Key Points

Small Peaches and Kiwis: Both offer approximately 50 calories per fruit, making them excellent low-calorie snack options.
High in Water and Fiber: Fruits like cantaloupe and strawberries are rich in water and fiber, which promote fullness and aid in weight management.
Immune-Boosting Nutrients: Low-calorie fruits such as kiwis, strawberries, and citrus fruits are packed with vitamins, including high amounts of vitamin C, essential for a strong immune system.
Easy to Incorporate: These fruits can be easily added to your diet through smoothies, salads, or enjoyed on their own as a healthy, naturally sweet treat.
Prioritize Whole Fruit: For optimal nutrition and satiety, choose whole fruit over juice to benefit from the dietary fiber and avoid rapid blood sugar spikes.

The Delicious and Nutritious World of Low-Calorie Fruits

Eating fruit is a cornerstone of a healthy diet, providing essential vitamins, minerals, and fiber. For those monitoring their calorie intake, finding satisfying, low-calorie snacks can be a game-changer. Fortunately, several fruits fit the bill, offering a sweet treat without derailing your nutritional goals. Understanding the calorie density of different fruits allows for smarter snacking and more effective weight management.

Which Fruit Has 50 Calories (or Close to It)?

Many fruits offer approximately 50 calories per serving, but serving sizes vary. Here’s a closer look at some popular options:

Small Peach: A single medium-sized peach (about 147 grams) contains approximately 50 calories. This summer fruit is not only low in calories but also a good source of vitamins A and C, and contains beneficial fiber.
Kiwifruit: A single Zespri Green kiwifruit contains an average of 49 calories, while a SunGold kiwifruit is around 48.4 calories. These small fruits are surprisingly rich in flavor and nutrients, particularly vitamins C and E.
Cantaloupe: A one-cup serving of cubed cantaloupe provides about 50 calories. Its high water content helps with hydration, while vitamins A and C support immune function and skin health.
Small Apple: According to the USDA, one extra-small apple (about 2.5 inches in diameter) contains approximately 53 calories. Apples are well-known for their high fiber content, which promotes a feeling of fullness.
Strawberries: One cup of fresh, sliced strawberries has just 49 calories. Strawberries are an excellent source of vitamin C and antioxidants.
Small Plum: One medium-sized plum contains around 30-35 calories, so two small plums can easily fall into the 50-calorie range. Plums are rich in fiber and antioxidants.
Clementine: A single clementine has around 35 calories, making it another ideal two-fruit snack for the 50-70 calorie range. They are a great source of vitamin C.

The Nutritional Power of Low-Calorie Fruits

Beyond their low energy count, these fruits are nutritional powerhouses. They are rich in essential vitamins and minerals that support various bodily functions. For example, the high vitamin C content in kiwis, strawberries, and citrus fruits helps boost the immune system and support skin health. The dietary fiber found in apples and plums aids in digestion, promotes a feeling of fullness, and helps regulate blood sugar levels, which is crucial for weight management. These fruits also contain antioxidants that protect the body's cells from damage caused by free radicals. For more information on the benefits of incorporating fruits into your diet, visit MyPlate.gov.

How to Incorporate 50-Calorie Fruits into Your Diet

Adding these low-calorie fruits to your daily meals is simple and delicious. Here are a few ideas:

For breakfast: Add sliced peaches or strawberries to your morning oatmeal or yogurt. Create a colorful fruit salad with cantaloupe and berries to serve alongside a protein-rich meal.
For snacks: Enjoy a single kiwi or apple as a convenient, on-the-go snack. A handful of plums or a cup of strawberries can satisfy your sweet tooth without excess calories.
In salads: Incorporate sliced peaches or clementine segments into a green salad for a tangy, sweet flavor. The juicy burst of fruit adds a new dimension to your meal.
As desserts: Grill peaches for a warm, caramelized treat or freeze sliced fruit for a refreshing and guilt-free frozen dessert.

Low-Calorie Fruit Comparison Table


Fruit (Serving)	Approx. Calories	Fiber (g)	Vitamin C (% DV)	Water Content	Benefits
1 Medium Peach	~50	2	15%	High	Hydration, rich in vitamins A and C
1 Kiwifruit	~49	2.3	~70-154%	High	Vitamins C & E, digestion support
1 cup Cantaloupe	~50	1	Varies	Very High	Hydrating, vitamins A & C
1 cup Strawberries	~49	3	~97%	Very High	Fiber-rich, antioxidants, immune support
2 Small Plums	~60	~2	Varies	High	Fiber for digestion, weight management

Tips for Smart Snacking with Low-Calorie Fruits

Portion Control is Key: Even with low-calorie fruits, portion size matters. A large apple, for instance, has more calories than a small one. Using a measuring cup for berries or melon cubes can help you stay on track.
Frozen is Just as Nutritious: Frozen fruits are a great option, especially when fresh varieties are out of season. They are typically frozen soon after harvesting, locking in their nutrients and making them convenient for smoothies and frozen treats.
Pair with Protein or Fat: For a more satiating snack, pair your low-calorie fruit with a source of protein or healthy fat, like a handful of nuts or a dollop of Greek yogurt. This combination helps stabilize blood sugar and keeps you feeling full longer.
Prioritize Whole Fruit Over Juice: While fruit juice contains some nutrients, it lacks the fiber of whole fruit. Drinking juice can lead to a quicker blood sugar spike and provides less satiety, making whole fruit a better choice for weight management.

Conclusion: Sweet, Satisfying, and Smart Choices

Incorporating low-calorie fruits into your diet is a simple and effective strategy for healthy eating and weight management. By knowing which fruit has 50 calories per serving, such as a medium peach, a kiwi, or a cup of strawberries, you can make informed choices that satisfy your cravings without compromising your health goals. These fruits offer a wealth of essential vitamins, minerals, and fiber, contributing to everything from improved digestion to enhanced immunity. Make these delicious, nutrient-dense options a staple in your daily routine for a healthier and happier you.

Frequently Asked Questions

Several fruits contain around 50 calories per serving, including a medium-sized peach, a cup of sliced strawberries, one kiwifruit, and an extra-small apple.

No, dried fruit is not typically low in calories. The drying process removes water, which concentrates the natural sugars and calories, making the calorie density much higher than fresh fruit.

Yes, low-calorie fruits are beneficial for weight loss because they are high in fiber and water, which help promote a feeling of fullness and reduce overall calorie intake.

Dietary fiber in fruits aids in digestion, slows down the absorption of sugar, and helps you feel full for longer, which can help control appetite and manage weight.

Yes, frozen fruits are often just as healthy as fresh ones. They are usually frozen at the peak of ripeness, which helps to preserve their vitamins and nutrients, and they are a convenient and affordable option.

Grapefruit can aid weight loss because it is low in calories, high in vitamin C, and takes longer to eat, which can naturally help curb appetite. However, it is not a magic solution and should be part of an overall healthy diet.

For low-calorie fruit snacks, you can try a small apple, a kiwi, a cup of strawberries, or a medium peach. You can also add fruit to yogurt or blend it into a smoothie.