What fruit has less than 50 calories?

October 18, 2025 •

3 min read

According to the Centers for Disease Control and Prevention, incorporating more fruits and vegetables is a healthy and effective way to manage or lose weight. Learning what fruit has less than 50 calories per serving can be a game-changer for those seeking to satisfy their sweet cravings without derailing their health goals. These vibrant, nutrient-dense options can help keep you feeling full and energized throughout the day.

Quick Summary

An exploration of low-calorie fruits, outlining various options that contain under 50 calories per serving. Discusses the nutritional benefits, practical ways to incorporate them into a diet, and provides a comparative table to aid in making informed, healthy snack choices.

Key Points

Hydrating and Filling: Watermelon (46 calories/cup) is mostly water, promoting fullness and hydration.
Fiber-Rich Berry Power: Blackberries (43 calories/cup) are high in fiber, aiding hunger management and digestion.
Satisfy Sweet Cravings Naturally: Peaches (around 40 calories each) offer natural sweetness and fiber to curb sugar cravings.
Appetite Control with Citrus: Half a grapefruit (42 calories) is high in fiber, helping promote fullness.
Easy and Versatile Snacks: Low-calorie fruits like strawberries and cantaloupe can be enjoyed alone or added to other foods.
Nutrient-Dense Choices: Fruits under 50 calories are rich in vitamins, minerals, and antioxidants.
Prioritize Whole Fruit: Eating whole fruit instead of juice is better for weight management due to fiber content.

The Appeal of Low-Calorie Fruits

While fruits contain natural sugars, they are also packed with fiber, vitamins, and water, making them a nutritious option for a low-calorie diet. Focusing on fruits with under 50 calories per serving allows for satisfying hunger and sweet cravings without a high-calorie cost. Choosing fresh or frozen over dried or juiced versions helps maximize these benefits.

Top Fruits Under 50 Calories per Serving

Many common and delicious fruits contain under 50 calories per standard serving (typically 1 cup or one piece). Enjoying a variety of these ensures a diverse intake of essential nutrients and antioxidants.

Strawberries: One cup has about 49 calories and is rich in vitamin C, antioxidants, and fiber.
Watermelon: Around 46 calories per cup, this fruit's high water content promotes fullness. It also offers vitamin C and beta carotene.
Peaches: A medium peach contains about 40 calories and is a good source of fiber, potassium, and vitamin C.
Plums: One plum has roughly 30 calories and provides dietary fiber and antioxidants.
Blackberries: A cup contains approximately 43 calories, offering substantial fiber, vitamins C and K, and antioxidants.
Cantaloupe: A cup of this fruit has around 50 calories and is rich in vitamins C and A, with high water content aiding hydration and appetite control.
Grapefruit: Half a medium grapefruit contains about 42 calories and is high in vitamin C and fiber.
Papaya: 100 grams of papaya has about 39 calories and is a good source of vitamin C, fiber, and the digestive enzyme papain.

How to Incorporate Low-Calorie Fruits into Your Diet

These nutritious fruits can be easily integrated into your daily meals and snacks through simple substitutions and creative combinations.

Snacks and Desserts:

Enjoy mixed berries or frozen grapes as a simple treat.
Top yogurt or cottage cheese with fresh peaches or plums.
Blend frozen berries for a low-calorie smoothie.
Grill peaches or pineapple for a warm dessert option.

Breakfast Ideas:

Add sliced strawberries or blackberries to oatmeal or cereal.
Blend berries into a breakfast smoothie.
Serve half a grapefruit with your morning meal.

Salads and Savory Dishes:

Add peaches, cantaloupe, or grapefruit segments to green salads.
Create a fresh salsa with papaya for grilled meats or fish.

Comparison of Common Low-Calorie Fruits


Fruit (per 100g)	Approx. Calories	Key Nutrients	Benefits
Strawberries	32 kcal	Vitamin C, Fiber, Antioxidants	Supports immunity, digestion, and provides a low glycemic index.
Watermelon	30 kcal	Vitamin C, Beta Carotene, Water	Highly hydrating, helps with satiety due to high water content.
Grapefruit	32 kcal	Vitamin C, Fiber, Antioxidants	Aids in appetite control and promotes fullness.
Cantaloupe	34 kcal	Vitamin A, Vitamin C, Water	Supports hydration, vision health, and immune function.
Blackberries	43 kcal	Vitamin C, K, Fiber	Rich in fiber for digestion and promotes fullness.
Papaya	39 kcal	Vitamin C, Fiber, Papain	Contains an enzyme that aids digestion and supports gut health.
Peaches	39 kcal	Fiber, Potassium, Vitamin C	Supports heart health, digestion, and curbs sugar cravings.
Plums	46 kcal	Fiber, Antioxidants	Aids digestion and provides natural sweetness.

The Importance of Variety and Mindful Eating

A balanced diet and mindful eating are essential alongside focusing on low-calorie fruits. Different fruits offer unique nutrient profiles, so variety is key to getting a wide range of vitamins, minerals, and antioxidants. Whole fruits, rather than juice, are recommended for their fiber content. Pairing fruit with protein or healthy fat can help stabilize blood sugar and increase satiety.

Conclusion

Incorporating fruits with less than 50 calories into your diet is a flavorful and effective strategy for weight management. These natural, whole foods, from hydrating watermelon to antioxidant-rich berries, offer a satisfying way to manage cravings and support overall health. By making diverse and mindful choices, you can enjoy these sweet treats while working towards your nutritional goals.

Visit the CDC's website for more tips on incorporating fruits and vegetables into your diet.

Frequently Asked Questions

Some of the lowest-calorie fruits include watermelon and grapefruit (around 30-32 calories per 100g) and plums (approximately 46 calories per 100g).

While healthy, moderation is important. Aim for a balanced diet with variety. The CDC suggests 1.5 to 2.5 cups of fruit daily for adults.

Yes, frozen fruits are often frozen at peak ripeness, preserving nutrients. Choose options without added sugar.

Their high water and fiber content help you feel full, reducing overall calorie intake. They also provide nutrients and satisfy sweet cravings.

Papaya, peaches, plums, and grapefruit are good options. A medium peach has around 40 calories, and a single plum is about 30 calories.

Whole fruit is preferable to juice because it contains fiber, which aids fullness, and juice can be more calorie-dense.

Yes, the fiber in whole fruits helps regulate blood sugar absorption. Some fruits, like grapefruit, have a low glycemic index.