What is the lowest calorie fruit? Finding the Best Choices for Your Diet

October 11, 2025 •

2 min read

According to nutrition data, some fruits are significantly lower in calories than others due to a higher water content. While many people wonder what is the lowest calorie fruit, the answer often depends on the variety and ripeness, with plums and watermelon consistently ranking among the lowest.

Quick Summary

This article explores the fruits with the fewest calories, detailing top contenders like plums, watermelon, and strawberries. It covers their nutritional benefits, discusses how high water content aids in fullness, and offers practical tips for incorporating them into a healthy diet.

Key Points

High water content: The lowest-calorie fruits, like watermelon and cucumber, have a high water content which aids in hydration and promotes a feeling of fullness.
Plums are a top contender: Plums are frequently cited as the lowest-calorie fruit per 100g, with some varieties having as few as 20 calories.
Nutrient-dense options: Beyond low calories, fruits like strawberries and grapefruit offer high levels of vitamin C and antioxidants for overall health.
Excellent for weight management: High fiber and water content help curb cravings and reduce overall calorie intake, making low-calorie fruits ideal for weight loss.
Versatile for meals: Low-calorie fruits can be easily incorporated into salads, smoothies, and infused water, offering natural sweetness without added sugars.

The Science Behind Low-Calorie Fruits

Choosing fruits with low calorie density is key for weight management. These fruits typically have high water and fiber content, allowing for larger portion sizes with fewer calories. Fruits with more water and less sugar promote satiety and hydration. For instance, watermelon is mostly water, helping you feel full without consuming excess calories. Dried fruits, in contrast, are more calorie-dense because their water has been removed.

Top Contenders for the Lowest Calorie Title

While the exact lowest calorie fruit can vary, several fruits consistently rank low in calories per 100 grams:

Plums: Often considered among the lowest, plums contain approximately 20-46 calories per 100g, depending on the type and ripeness. They are also a good source of dietary fiber.
Cucumber: Although commonly used as a vegetable, cucumbers are botanically fruits and are exceptionally low in calories (8-16 calories per 100g) due to their very high water content (up to 96%).
Watermelon: Providing around 30 calories per 100g, watermelon is both hydrating and satisfying. It also contains vitamins A and C and the antioxidant lycopene.
Strawberries: These berries are another excellent low-calorie choice, offering about 32 calories per 100g along with vitamin C and antioxidants.
Grapefruit: With about 32 calories per 100g, grapefruit is a refreshing, vitamin C-rich fruit that can support the immune system.

Low-Calorie Fruit Comparison: At a Glance


Fruit (per 100g)	Calories	Key Nutrients	Water Content	Benefits
Plums	~20-46 kcal	Vitamin C, K, dietary fiber	~87%	High fiber promotes digestion and satiety.
Watermelon	~30 kcal	Vitamin A, C, Lycopene	~92%	Excellent for hydration and appetite control.
Strawberries	~32 kcal	Vitamin C, manganese, antioxidants	~91%	Supports immune function and heart health.
Grapefruit	~32 kcal	Vitamin C, A, fiber	~91%	High in antioxidants; helps boost immunity.
Cantaloupe	~34 kcal	Vitamin A, C, Beta-carotene	~90%	Supports immune function and vision.
Honeydew Melon	~36 kcal	Vitamin C, B vitamins, fiber	~90%	High water content aids hydration.

The Broader Health Benefits of High-Water Fruits

Beyond calorie counting, high-water fruits offer significant health advantages. Fruits like watermelon and citrus options aid in hydration, vital for metabolism and energy. The fiber in fruits such as strawberries and plums supports digestive health and increases satiety, helping to prevent overeating. These low-calorie fruits also provide essential vitamins, minerals, and antioxidants that protect against damage, reduce inflammation, and enhance overall health.

How to Incorporate Low-Calorie Fruits into Your Diet

Adding these fruits to your daily meals is easy and enjoyable. To learn more about incorporating low-calorie fruits into your diet, visit {Link: Ripe London https://ripe.london/blog/what-fruit-is-the-lowest-in-calories/}.

Conclusion

While the absolute lowest calorie fruit can vary, options like plums, watermelon, and strawberries are consistently low in calories due to their high water content and lower sugar per serving. These fruits offer more than just a low-calorie count; they provide vital nutrients, fiber, and hydration crucial for a healthy diet and effective weight management. Including a variety of these fruits is a simple step towards better health. For further dietary advice, refer to resources from organizations such as the Centers for Disease Control and Prevention.

Frequently Asked Questions

Cucumber is the most water-rich and lowest in calories among fruits, containing about 96% water and very few calories. Watermelon is another excellent choice with over 90% water and about 30 calories per 100g.

Per 100 grams, watermelon (30 kcal) is slightly lower in calories than strawberries (32 kcal). Both are excellent low-calorie choices for snacking.

Yes, low-calorie fruits are beneficial for weight loss because their high water and fiber content promote a feeling of fullness, which helps reduce overall calorie intake. They also provide natural sweetness without the high calorie load of processed snacks.

Fresh fruit is recommended over dried fruit for lower-calorie diets because dried fruit has had its water removed, concentrating its sugars and calories significantly. A small portion of dried fruit has a much higher calorie density than fresh fruit.

A ripe fruit generally contains more natural sugars, and thus more calories, than an unripe fruit. However, the difference is typically small, and ripeness also impacts flavor and juiciness.

Most berries, including strawberries, raspberries, and blackberries, are low in calories and high in fiber and antioxidants. Blueberries are slightly higher in calories but remain a healthy choice.

While low-calorie fruits are healthy, it is still recommended to eat them in moderation as part of a balanced diet. They still contain natural sugars, and consuming a variety of different fruits is best for getting a range of vitamins and minerals.