What fruit is less than 100 calories? Your guide to guilt-free snacking

October 18, 2025 •

4 min read

According to the Centers for Disease Control and Prevention, eating low-calorie foods high in fiber and water can help manage weight by increasing feelings of fullness. For those wondering what fruit is less than 100 calories, the good news is that many popular and delicious fruits fit this criteria, offering a sweet and satisfying snack without the caloric load of processed foods.

Quick Summary

Several fruits are naturally low in calories and can be enjoyed in generous portions for fewer than 100 calories. These nutrient-dense options support weight loss and overall health by providing essential vitamins, fiber, and hydration.

Key Points

Low-Calorie Fruits are Nutrient-Dense: Many fruits under 100 calories, such as melons, berries, and citrus, are packed with essential vitamins, minerals, and antioxidants for minimal caloric impact.
Promotes Fullness and Weight Management: High water and fiber content in low-calorie fruits helps increase satiety, curb cravings, and support weight loss by filling you up on fewer calories.
Rich in Antioxidants: Berries and citrus fruits are particularly high in antioxidants like vitamin C and anthocyanins, which help protect against cellular damage and chronic disease.
Versatile for Meals and Snacks: These fruits can be easily added to breakfast, blended into smoothies, or used as toppings and additions to salads, making healthy eating more enjoyable.
Hydrates the Body: Fruits like watermelon and melons have a very high water content, which aids in hydration, especially after exercise or in warm weather.
Supports Digestive Health: The dietary fiber found in low-calorie fruits like apples, raspberries, and papayas is crucial for maintaining proper bowel function and gut health.
Beneficial for Heart Health: Regular consumption of a variety of fruits, including low-calorie options, is associated with a lower risk of heart disease.

The Power of Low-Calorie Fruits

Low-calorie fruits are an excellent addition to any healthy diet, particularly for those focused on weight management. The secret behind their effectiveness lies in their high water and fiber content, which helps increase satiety and keeps you feeling full longer. By satisfying your sweet tooth naturally, these fruits help reduce cravings for high-sugar processed snacks, making it easier to maintain a calorie deficit. Beyond weight control, low-calorie fruits are packed with essential vitamins, minerals, and antioxidants that contribute to overall well-being, supporting everything from immune function to heart health.

Melons: Refreshing and Hydrating

Melons are among the lowest-calorie fruits and are perfect for staying hydrated, especially in warm weather.

Watermelon: At just 30 calories per 100 grams, watermelon is over 90% water, making it incredibly refreshing and filling. It's a great source of vitamins A and C and contains the amino acid citrulline, which supports blood flow.
Cantaloupe: A cup of cubed cantaloupe contains about 50 calories. This melon is rich in vitamins C and A (from beta-carotene), which support immune function and vision.
Honeydew Melon: Similar to cantaloupe, honeydew provides roughly 61 calories per cup and has a high water content to aid hydration.

Berries: Antioxidant Powerhouses

Berries are small but mighty, delivering a powerful punch of antioxidants, vitamins, and fiber for a minimal calorie count.

Strawberries: A cup of fresh strawberries contains just 49 calories and provides nearly your full daily need for vitamin C. They are also high in fiber, which aids digestion and promotes fullness.
Raspberries: With about 64 calories per cup, raspberries offer a generous 8 grams of fiber. This makes them exceptionally filling and beneficial for digestive health.
Blueberries: A cup of blueberries contains approximately 85 calories and is loaded with antioxidants called anthocyanins, which benefit brain and heart health.
Blackberries: One cup of blackberries contains just 43 calories and provides a significant amount of fiber, along with vitamins C, K, and E.

Citrus and Stone Fruits: Flavorful and Nutritious

Citrus and stone fruits offer a variety of flavors and textures, making them a versatile option for low-calorie snacking.

Grapefruit: Half a grapefruit contains just 42 calories and a high amount of vitamin C. Its low glycemic index can help you feel fuller for longer.
Oranges: One medium orange has approximately 69 calories and is packed with vitamin C and fiber. Choosing the whole fruit over juice is more satiating and beneficial for blood sugar control.
Peaches: A medium peach has around 40 calories and is rich in fiber, potassium, and vitamin C. Their natural sweetness makes them a great dessert alternative.
Plums: Each plum contains only about 30 calories and is high in fiber and antioxidants. They can help curb sugar cravings with their natural sweetness.

Low-Calorie Fruit Comparison Table


Fruit (Per 100g)	Calories	Key Nutrients	Water Content	Notes
Watermelon	~30 kcal	Vitamins A, C, Citrulline	Very High (~92%)	Excellent for hydration; aids muscle recovery.
Strawberries	~32 kcal	Vitamin C, Manganese, Antioxidants	High	Supports heart and skin health; reduces inflammation.
Grapefruit	~32 kcal	Vitamin C, Fiber	High	Supports appetite control; potential medication interactions.
Papaya	~43 kcal	Vitamin C, Fiber, Papain	High	Aids digestion; boosts skin health.
Peaches	~39 kcal	Vitamins C, A, Potassium	High	Supports digestion; good source of antioxidants.
Blueberries	~57 kcal	Vitamin C, K, Manganese, Anthocyanins	Moderate	Great for brain and heart health; powerful antioxidant.
Apples	~52 kcal	Fiber, Vitamin C, Pectin	Moderate	Promotes fullness and gut health; eat with skin for most benefits.
Kiwi	~61 kcal	Vitamin C, K, E, Fiber	Moderate	Supports digestion and immunity; high antioxidant content.

How to Incorporate Low-Calorie Fruits into Your Diet

Integrating these fruits into your daily routine is simple and delicious. The key is to keep them visible and readily available to encourage healthy snacking.

Breakfast Boosters

Start your day with a nutritious boost by adding low-calorie fruits to your morning meal.

Slice strawberries or peaches over your morning oatmeal or yogurt.
Blend a handful of frozen berries or kiwi into a breakfast smoothie.
Add a handful of blueberries to your breakfast cereal for extra antioxidants.

Smart Snacking

Replace high-calorie processed snacks with fresh, low-calorie fruit options.

Keep washed and cut cantaloupe or watermelon cubes in the fridge for easy access.
Pair apple slices with a tablespoon of peanut butter for a balanced snack with healthy fats and protein.
Snack on fresh berries when a sweet craving hits, or freeze grapes for a refreshing, sorbet-like treat.

Flavorful Additions to Meals

Low-calorie fruits can enhance both sweet and savory dishes.

Toss mandarin orange segments or sliced peaches into a green salad for a touch of sweetness.
Make a fresh, zesty salsa with diced pineapple, onion, and cilantro to serve with grilled chicken or fish.
Grill peach or pineapple slices for a warm, naturally sweet dessert.

Conclusion: Making Smart Choices for a Healthier You

Incorporating a variety of fruits with fewer than 100 calories into your diet is a simple yet powerful strategy for managing weight and boosting your overall health. These vibrant, flavorful options are not only low in calories but also rich in the essential nutrients, fiber, and water your body needs. By replacing high-calorie snacks with these naturally sweet and satisfying fruits, you can effectively curb cravings, support digestion, and stay hydrated, all while enjoying a delicious array of flavors. Ultimately, making low-calorie fruits a regular part of your routine is an easy, enjoyable, and sustainable way to achieve your health and wellness goals.

Frequently Asked Questions

Watermelon is one of the lowest-calorie fruits, containing only about 30 calories per 100 grams due to its high water content.

You can eat generous portions of fruits like watermelon, strawberries, cantaloupe, and blackberries, as they are all very low in calories per serving and have a high water and fiber content that helps with fullness.

No, dried fruits are significantly higher in calories than fresh fruits. The drying process removes water, concentrating the natural sugars and calories. Portion control is essential when consuming dried fruit.

Fruits aid weight management by being naturally low in calories but high in fiber and water, which helps you feel full longer and reduces overall calorie intake. They also satisfy sweet cravings with natural sugars, reducing the need for processed sweets.

No, it is better to consume whole fruit rather than fruit juice. Juicing removes the beneficial fiber, resulting in a concentrated, higher-calorie, and higher-sugar drink that can cause blood sugar spikes.

Yes, many low-calorie fruits, particularly those with a lower glycemic index, can be part of a diabetic-friendly diet. Examples include berries, cherries, and apples. Always consult a healthcare professional for personalized dietary advice.

The natural sugar in whole fruit is released slowly into the bloodstream due to the fiber content, preventing significant blood sugar spikes. It's a healthier alternative to the refined sugar found in many processed snacks.