What Fruit Is Under 50 Calories? A Guide to Guilt-Free Snacking

December 30, 2025 •

4 min read

According to a U.S. study, only 12% of adults consume adequate levels of fruit, yet incorporating fruit is a simple way to boost health and manage weight. If you're looking for an easy, nutritious snack that won't derail your diet, knowing what fruit is under 50 calories can be a game-changer. These hydrating, fiber-packed options are perfect for satisfying a sweet tooth while staying on track with your health goals.

Quick Summary

Several fruits offer exceptional nutrition and flavor for under 50 calories, aiding weight management and providing essential vitamins. This guide explores the best low-calorie fruits, their key health benefits, and how to incorporate them into your daily diet for healthier snacking.

Key Points

Low-Calorie Fruits Defined: Fruits with a high water and fiber content tend to be low in calories and ideal for weight management.
Top Low-Calorie Choices: Strawberries, watermelon, cantaloupe, grapefruit, and peaches are excellent fruit options under 50 calories per standard serving.
Rich in Nutrients: These fruits are not only low in calories but also packed with essential vitamins, antioxidants, and fiber.
Aids in Weight Management: The high water and fiber content promotes feelings of fullness, helping to reduce overall calorie intake.
Curbs Cravings Naturally: Low-calorie fruits provide a natural, sweet alternative to processed snacks, helping to manage sugar cravings.
Boosts Hydration: Many low-calorie fruits are high in water, aiding in proper hydration, which is vital for many bodily functions.
Versatile for Meals: Easily incorporate these fruits into your diet through snacks, smoothies, salads, or even as part of main dishes.

What Makes a Fruit Low in Calories?

Fruits are naturally low in calories and nutrient-dense, making them excellent additions to any balanced diet. The calorie content of fruit primarily comes from its carbohydrate content, mainly natural sugars like fructose. However, factors like high water content and fiber contribute significantly to keeping the overall calorie count low. Water adds bulk and hydration, helping you feel full, while fiber slows digestion, which also increases satiety.

For a fruit to be under 50 calories per serving, it must have a low-calorie density. This is often found in fruits with a higher water percentage and good fiber content, such as berries and melons.

Top Picks: A List of Fruits Under 50 Calories

There is a wide variety of delicious and nutrient-dense fruits that fit into a low-calorie diet. Here is a look at some of the best choices for under 50 calories per typical serving size:

Strawberries: A whole cup (about 150g) of fresh strawberries contains just under 50 calories. They are packed with vitamin C and antioxidants, making them great for immune and skin health.
Cantaloupe: This hydrating melon offers about 50 calories per one-cup serving of cubed fruit. It's a good source of vitamin A and C and can help with hydration due to its high water content.
Grapefruit: Half of a medium grapefruit contains around 42 calories. This tangy citrus fruit is known for its high vitamin C content and properties that can help support a healthy metabolism.
Peaches: A single medium peach has approximately 40 calories. They provide fiber, potassium, and vitamins A and C, supporting digestion and heart health.
Blackberries: With about 43 calories per one-cup serving, blackberries are surprisingly low in calories for their nutrient density. They are rich in fiber, vitamins C and K, and various antioxidants.
Plums: A single large plum typically has around 30 calories. They offer a sweet way to get fiber and antioxidants while staying within your calorie goals.
Watermelon: A one-cup serving of watermelon contains about 46 calories. Composed of 92% water, it is an incredibly hydrating and refreshing option.
Clementines: A single clementine is a sweet, easy-to-peel snack with about 35 calories. It's a great source of vitamin C.
Apricots: Two dried apricots contain roughly 50 calories, though it's important to be mindful of portion size due to the higher sugar concentration.

Beyond the Calorie Count: Key Health Benefits

Choosing low-calorie fruits is not just about weight management; it also provides significant health benefits. These fruits are packed with vitamins, minerals, and antioxidants that contribute to overall wellness.

Supports Weight Loss: The high fiber and water content in these fruits help increase feelings of fullness, reducing overall calorie intake and managing appetite.
Boosts Immune System: Many low-calorie fruits, especially citrus and berries, are excellent sources of Vitamin C, a powerful antioxidant that supports the immune system.
Enhances Hydration: Fruits like watermelon and cantaloupe are mostly water, helping you stay hydrated, which is crucial for metabolism and overall bodily functions.
Aids Digestion: The natural fiber in fruits supports a healthy digestive system, preventing constipation and maintaining gut health.
Provides Natural Sweetness: Low-calorie fruits can satisfy a sweet craving without the high sugar load of processed snacks, helping to manage blood sugar levels and curb sugar cravings over the long term.

Comparison Table: Fruits Under 50 Calories (per standard serving)

To help you compare your options, here is a table of some popular low-calorie fruits and their typical nutritional values. Note that serving sizes can vary, so always check packaging or nutritional information if precise tracking is necessary.


Fruit (Serving Size)	Approx. Calories	Water Content (%)	Key Nutrients
Strawberries (1 cup)	49	92	Vitamin C, Fiber, Antioxidants
Watermelon (1 cup cubed)	46	92	Vitamin A, Vitamin C, Lycopene
Cantaloupe (1 cup cubed)	50	90	Vitamin A, Vitamin C, Beta Carotene
Peach (1 medium)	40	88	Vitamin A, Vitamin C, Fiber
Blackberries (1 cup)	43	88	Fiber, Vitamin K, Antioxidants
Plum (1 large)	30	87	Fiber, Vitamin C, Antioxidants
Clementine (1 fruit)	35	~87	Vitamin C, Antioxidants
Grapefruit (1/2 medium)	42	91	Vitamin C, Fiber

How to Incorporate Low-Calorie Fruits into Your Diet

Including more low-calorie fruits into your meals is easy and can significantly boost your nutrient intake. Here are a few simple strategies:

As a Morning Boost

Add to Oatmeal or Cereal: Top your morning oatmeal or whole-grain cereal with a handful of fresh berries or sliced peaches for natural sweetness and extra fiber.
Blend into Smoothies: Mix frozen berries, watermelon, or cantaloupe with a scoop of yogurt and a handful of spinach for a quick and nutritious breakfast or snack.

For Satisfying Snacks

On-the-Go Packs: Pre-pack washed strawberries, blackberries, or melon cubes in small containers for easy, guilt-free snacking throughout the day.
Pair with Protein: Enjoy a side of melon or a few plums with a small handful of nuts or a spoonful of plain yogurt to stabilize blood sugar and increase satiety.

In Salads and Main Dishes

Enhance Salads: Mix orange segments, sliced peaches, or fresh berries into your salads for a burst of flavor and vitamins. They pair well with leafy greens and light dressings.
Add to Savory Dishes: Consider adding cantaloupe cubes to a salad with cucumber and mint or grilling peaches to serve alongside grilled chicken for a unique, flavorful meal.

Conclusion: Savoring Sweetness Without the Calories

Including low-calorie fruits in your diet is a simple yet effective way to manage your weight and improve your overall health. These options offer natural sweetness, essential vitamins, and hydrating properties without significantly impacting your daily calorie count. By choosing a variety of fruits like strawberries, watermelon, peaches, and blackberries, you can enjoy a wide range of flavors and textures while supporting your wellness goals. Whether you snack on them fresh, blend them into smoothies, or add them to your salads, these delicious fruits prove that healthy eating can also be incredibly satisfying.

For further information on the nutritional benefits of fruit for weight loss, you can consult sources like this blog post from New Beauty, which highlights the nutritional density of several low-calorie fruits.

Frequently Asked Questions

Fruits with the highest water content are typically the lowest in calories. This includes watermelon, strawberries, cantaloupe, and grapefruit, all of which are excellent low-calorie options.

Yes, many low-calorie fruits like berries and melons can be enjoyed in moderation on a low-carb diet. Their fiber content helps to balance the natural sugars, and they provide vital nutrients.

Yes, frozen fruits are an equally nutritious and low-calorie option, especially when a fruit is out of season. They retain their vitamins and can be easily added to smoothies or yogurt.

No, dried fruits are not considered low-calorie because the drying process removes water, concentrating the sugar and calories. They should be eaten in small portions.

Their high fiber and water content help increase satiety, so you feel full longer and consume fewer total calories. They also provide healthy nutrients that support overall metabolic function.

It is better to eat whole, fresh fruit rather than juice. Whole fruit retains its natural fiber, which helps with digestion and blood sugar control. Juice, especially commercial juice, often contains added sugar and lacks fiber.

A great idea is to pre-cut and portion out low-calorie fruits like watermelon, strawberries, or cantaloupe. For a more satisfying snack, pair a handful of berries with a small portion of nuts or yogurt.

Watermelon is one of the most hydrating low-calorie fruits, with a water content of approximately 92%. Other high-water-content fruits include strawberries and grapefruit.