What Fruit Has the Least Calories? A Guide to Low-Calorie Fruits

October 2, 2025 •

5 min read

Fact: Over 90% of a watermelon's weight is water, making it one of the most hydrating low-calorie fruits available. For those focusing on mindful eating and weight management, figuring out what fruit has the least calories? is a key step towards making nutritious and satisfying choices.

Quick Summary

This article explores several fruits with low caloric density, detailing their nutritional benefits and how they aid in weight management. It compares top contenders like lemons, berries, and melons to help you make informed dietary choices.

Key Points

Lemons are the lowest-calorie fruit per 100g: At approximately 28-29 calories, lemons are often cited as the lowest, though primarily used for flavoring rather than eating whole.
Watermelon is a low-calorie, hydrating choice: With around 30 calories per 100g and over 90% water content, watermelon is highly effective for hydration and satiety.
Low-calorie fruits are rich in nutrients: Beyond being low in calories, fruits like strawberries, grapefruit, and berries provide essential vitamins, fiber, and antioxidants that support overall health.
Calorie density is key for weight management: Choosing low-calorie-dense foods high in water and fiber, like most fruits, helps you feel full on fewer calories, aiding in weight loss efforts.
Incorporating low-calorie fruit is easy: Add fresh or frozen fruits to breakfast, salads, smoothies, or infused water for a simple boost of flavor and nutrition.
Frozen fruits retain their nutrition: Using frozen berries and other low-calorie fruits is a convenient and affordable way to get nutrients year-round without a loss of quality.

Understanding Low-Calorie Fruits and Calorie Density

When seeking out low-calorie options, it's helpful to understand the concept of calorie density. Calorie density is the number of calories in a specific weight of food. Foods with high water and fiber content tend to have a lower calorie density because they are less concentrated with energy for their volume. This is why fruits, in general, are a great choice for weight management; they fill you up with fewer calories compared to many processed snack foods. For example, you could eat a large quantity of a low-calorie fruit and feel more full and satisfied than if you ate a small portion of a calorie-dense snack.

The Top Contenders: What Fruit Has the Least Calories?

While it is challenging to name one single fruit as having the absolute fewest calories, some are consistently at the top of the list for their remarkably low caloric content. The answer to what fruit has the least calories? often comes down to fresh options like lemons, watermelon, and certain berries. Calorie counts can vary based on ripeness, variety, and growing conditions, but here are some of the most calorie-efficient choices based on a 100-gram serving.

Lemons: Typically the lowest, coming in at approximately 28-29 calories per 100g. While not a fruit you would eat whole, its juice and zest are fantastic for adding low-calorie flavor.
Watermelon: With about 30 calories per 100g, this refreshing fruit is famous for its high water content, which makes it incredibly filling and hydrating.
Strawberries: These berries contain around 32 calories per 100g. They are also packed with Vitamin C and fiber.
Grapefruit: This citrus fruit has around 32 calories per 100g and is rich in Vitamin C and fiber.
Cantaloupe: A hydrating melon that provides about 34 calories per 100g.
Papaya: Offers a tropical flavor for around 32-43 calories per 100g, depending on the source.

A Closer Look at Lowest Calorie Fruits

Exploring these options further reveals why they are such healthy choices:

Lemons and Limes: These citrus fruits contain minimal calories and are a fantastic source of vitamin C. A squeeze of lemon or lime juice can enhance the flavor of dishes, dressings, and water without adding significant calories. The citric acid also assists in iron absorption.

Watermelon: A summertime staple, watermelon is a great way to stay hydrated due to its over 90% water content. It also provides vitamins A and C and contains lycopene, an antioxidant that gives it its red color. The high water volume makes it particularly effective for curbing hunger between meals.

Berries (Strawberries, Raspberries, Blackberries): Berries are nutritional powerhouses. Strawberries are exceptionally low-calorie, while raspberries and blackberries are slightly higher but also provide more fiber, which is excellent for digestive health and satiety. They are all loaded with antioxidants and vitamins.

Grapefruit: Known for its tart flavor, grapefruit is low in calories and a fantastic source of vitamin C. It contains a bioactive compound called naringenin, which has been linked to better blood sugar balance. Note that grapefruit can interact with certain medications, so it's wise to consult a doctor if you are on any prescriptions.

Comparison of Popular Low-Calorie Fruits


Fruit (per 100g)	Approx. Calories (kcal)	Water Content (%)	Dietary Fiber (g)	Key Vitamins/Nutrients
Lemon	29	~91	2.8	Vitamin C, Potassium
Watermelon	30	~91	0.4	Vitamin A, C
Strawberries	32	~91	2	Vitamin C, Manganese, Folate
Grapefruit	32	~90	1.1	Vitamin C, A, Fiber
Cantaloupe	34	~90	0.9	Vitamin A, C, Potassium
Peach	39	~89	2.3	Vitamin C, E, K, Potassium
Blackberries	43	~88	8	Fiber, Vitamin C, K
Raspberries	52	~86	8	Fiber, Vitamin C, K, Manganese
Apples	52	~86	5.4	Fiber, Vitamin C, Antioxidants
Blueberries	57	~84	3.6	Antioxidants, Fiber, Vitamin C, K

Health Benefits Beyond Calorie Counting

Choosing low-calorie fruits offers a wealth of health benefits that go far beyond just managing your weight.

Excellent Source of Nutrients: These fruits are often rich in essential vitamins like Vitamin C, which is crucial for immune function and skin health. They also contain important minerals like potassium, which helps regulate blood pressure.
High in Antioxidants: Many low-calorie fruits, especially berries, are packed with antioxidants. These compounds help combat harmful free radicals in the body, reducing oxidative stress and lowering the risk of chronic diseases like heart disease and cancer.
Promote Digestive Health: The fiber found in these fruits is vital for a healthy digestive system. Fiber adds bulk to your diet and aids in proper bowel function.
Boost Hydration: Fruits with high water content, such as watermelon and melons, are a delicious way to help meet your daily hydration needs, which is essential for overall health.
Support Disease Prevention: A diet rich in fruits is linked to a lower risk of various chronic diseases, including heart disease and certain cancers.

Creative Ways to Incorporate Low-Calorie Fruits

Making low-calorie fruits a regular part of your diet is simple and can be done in many delicious ways:

Snack on Fresh Fruit: Keep a bowl of washed and ready-to-eat fruits like strawberries, grapes, and berries easily accessible for a quick, healthy snack.
Add to Breakfast: Mix sliced peaches, berries, or diced cantaloupe into your morning oatmeal, cereal, or yogurt for extra flavor and nutrients.
Blend into Smoothies: Combine frozen low-calorie fruits like berries with plain yogurt or a liquid base for a quick and nutritious meal or snack. Frozen fruits are just as nutritious as fresh ones.
Toss into Salads: Add a burst of flavor and color to a green salad by mixing in sliced strawberries, mandarin orange segments, or berries.
Use as Toppings: Sprinkle berries or add sliced fruit as a natural sweetener for pancakes, cottage cheese, or Greek yogurt.
Make Fruit-Infused Water: Add slices of lemon, lime, or strawberries to your water to add flavor and encourage hydration throughout the day.
Freeze for Healthy Treats: Freeze grapes or watermelon chunks for a refreshing and healthy dessert during warmer weather.

Conclusion: Making Smart Choices for Your Diet

For individuals mindful of their calorie intake, prioritizing fruits like lemons, watermelon, and strawberries is a strategic move. These options allow for satisfying, nutrient-dense consumption without significantly impacting daily calorie goals. The key is to focus on fruits with low caloric density—those high in water and fiber—which helps promote a feeling of fullness. By incorporating a variety of these low-calorie fruits into your meals and snacks, you can enjoy a flavorful diet that supports weight management and overall wellness. Making small, consistent choices to include more of these healthy options is a simple yet powerful way to improve your nutritional habits.

For more information on balancing your diet with nutritious options, visit the official MyPlate.gov website.

Frequently Asked Questions

Lemons are typically cited as the lowest-calorie fruit on a per-100g basis, with about 28-29 calories. Other fruits like watermelon (30 kcal) and strawberries (32 kcal) are also extremely low and are more commonly consumed in larger portions.

No, no fruits have zero calories. All fruits contain natural sugars and therefore have some caloric value, though some, like lemons, are very low in calories.

Fresh fruit is generally better for weight loss. The drying process removes water, which concentrates the natural sugar and calories. This makes dried fruit much more calorie-dense, while the high water content of fresh fruit promotes fullness.

There are many simple ways. Try adding berries to your morning oatmeal, mixing diced cantaloupe into a salad, blending frozen fruits into a smoothie, or infusing your water with slices of lemon or cucumber.

No, frozen fruits are an excellent option. They are often frozen shortly after being picked, which helps preserve their essential vitamins and antioxidants. They are just as nutritious as fresh fruits.

In addition to supporting weight management, low-calorie fruits provide essential vitamins, minerals, and antioxidants. They are high in fiber, which aids digestion and promotes feelings of fullness, and their high water content helps with hydration.

Yes, fruit can be part of a balanced diet for people with diabetes. However, mindful consumption is key due to natural sugars. Fruits rich in fiber and water, such as berries, can be good choices. It is always recommended to consult a healthcare professional for personalized dietary advice.