What Fruit is 35 Calories and Its Nutrients
While no single fruit consistently contains exactly 35 calories in a standard serving, several options come very close. A medium clementine, weighing approximately 74 grams, contains about 35 calories. A medium peach contains around 35-40 calories, depending on its size. Furthermore, a cooking apple can also have approximately 35 calories, according to some charts. These examples highlight that serving size is a crucial factor when counting fruit calories. Choosing these fruits offers not just a low-calorie snack, but also a source of essential vitamins and fiber, contributing to overall health and satiety.
Comparing Low-Calorie Fruit Options
Different fruits offer unique nutritional profiles, even at a similar low-calorie count. Comparing a medium clementine and a medium peach provides a clear example.
| Feature | Clementine (approx. 35 calories) | Peach (approx. 35-40 calories) |
|---|---|---|
| Calories | ~35 per 74g fruit | ~35-40 per medium fruit |
| Key Vitamins | High in Vitamin C | Good source of Vitamin C and A |
| Antioxidants | Provides antioxidant protection | Contains flavonoids, quercetin, and kaempferol |
| Fiber | Contains dietary fiber | Source of dietary fiber |
| Water Content | High water content contributes to hydration | High water content contributes to hydration |
| Usage | Easy, peel-and-eat snack | Can be eaten fresh, grilled, or added to dishes |
Other Fantastic Low-Calorie Fruit Selections
Beyond the 35-calorie benchmark, many other fruits offer low-calorie benefits. These are excellent additions to a balanced diet for smart, guilt-free snacking.
- Watermelon (approx. 30 calories per 100g): This hydrating fruit is 92% water and packed with vitamins A and C. It's a fantastic choice for a refreshing, filling snack on a hot day.
- Strawberries (approx. 32 calories per 100g): Rich in vitamin C and antioxidants, strawberries are versatile and can be added to cereals, yogurt, or salads.
- Cantaloupe (approx. 34 calories per 100g): With high water content, cantaloupe supports hydration and provides vitamins C and A, thanks to its beta carotene content.
- Apricots (approx. 17-30 calories each): This small, nutrient-dense fruit offers a sweet taste along with fiber and vitamins, making it a great low-calorie choice.
- Blackberries (approx. 43 calories per 100g): Providing a significant amount of fiber, blackberries help you feel full and satisfied for longer, aiding in appetite control.
- Plums (approx. 30 calories per fruit): Naturally sweet and with a good dose of fiber, plums can help curb sugar cravings healthily.
- Grapefruit (approx. 42 calories per 100g): Known for its ability to help with appetite control, grapefruit is loaded with vitamin C.
Integrating Low-Calorie Fruits into Your Diet
There are numerous ways to enjoy low-calorie fruits without getting bored. Incorporating them creatively can make healthy eating more sustainable and enjoyable. Here are some simple ideas:
- Start your day with a fruit-topped breakfast. Add sliced strawberries, peaches, or blackberries to your oatmeal, yogurt, or cereal for natural sweetness and extra fiber.
- Make hydrating fruit-infused water. Drop slices of watermelon, cantaloupe, or citrus fruits like clementines into your water bottle for a refreshing, flavorful drink.
- Create a vibrant fruit salad. Combine various low-calorie fruits like berries, melon chunks, and peeled clementine segments for a colorful and nutrient-packed snack.
- Blend a healthy smoothie. Mix frozen berries or peach slices with plain yogurt and a handful of spinach for a quick, balanced, and filling smoothie.
- Enjoy fruit as a healthy dessert. Grill peach or pineapple slices for a warm, caramelized treat, or simply eat a chilled apricot or plum as a naturally sweet finish to a meal.
- Pair with protein for a balanced snack. Have a few berries or a clementine alongside a handful of nuts or seeds to help stabilize blood sugar levels and stay full longer.
The Importance of Variety and Nutrients
While focusing on low-calorie options is beneficial, it is equally important to consume a wide variety of fruits. Each fruit offers a different mix of vitamins, minerals, and antioxidants that are crucial for optimal health. For instance, while a clementine provides plenty of vitamin C, an apricot offers a good dose of vitamin A. Eating a rainbow of fruits ensures you get a broader spectrum of nutrients, supporting everything from immune function to skin health and digestion. For more detailed nutritional information on many fruits, you can refer to resources from the Food and Drug Administration (FDA).
Conclusion
While a specific fruit with precisely 35 calories is difficult to name without a specific serving size, fruits like a medium clementine, small peaches, and cooking apples are excellent examples that fit this low-calorie profile. More broadly, a wide range of low-calorie fruits, including watermelon, strawberries, and apricots, are readily available. These options provide essential nutrients, hydration, and fiber, making them ideal for smart snacking and weight management. By incorporating a variety of these fruits into your diet, you can enjoy delicious, filling, and healthy snacks that support your overall wellness goals.
