What is the lowest calorie fruit you can eat?

November 14, 2025 •

4 min read

According to the Centers for Disease Control and Prevention (CDC), most fruits and vegetables are naturally low in fat and calories, making them excellent choices for managing weight. For those specifically seeking minimal calories, the quest to find out what is the lowest calorie fruit you can eat is a common one, and the answer lies among high-water, high-fiber options.

Quick Summary

The lowest calorie fruits are typically those with high water content, like casaba melon, watermelon, and various berries. This guide highlights these top contenders, explains their nutritional benefits, and offers practical tips for integrating them into a weight-loss diet to boost satiety and nutrient intake. It also compares the calorie density of different fruit types.

Key Points

Top Contenders: The lowest calorie fruits are typically high in water content, with casaba melon (28 kcal/100g) and watermelon (30 kcal/100g) often ranking at the very top.
High Satiety Value: The high water and fiber content in low-calorie fruits helps you feel full on fewer calories, making them excellent for weight management.
Nutrient-Dense Choices: Berries like strawberries (32 kcal/100g) and blackberries (43 kcal/100g) are rich in fiber, vitamins, and antioxidants, offering significant nutritional benefits.
Avoid Juice and Dried Fruit: Fruit juice and dried fruit are more calorie-dense and lack the beneficial fiber of whole, fresh fruit, which can lead to consuming excess calories.
Flavorful Diet Inclusion: Low-calorie fruits can be easily added to smoothies, salads, oatmeal, or enjoyed as a refreshing standalone snack to boost flavor and nutrition.
Curb Cravings Naturally: The natural sweetness of fruits like peaches, plums, and berries can help satisfy sweet cravings and reduce the desire for processed, sugary snacks.
Support Overall Health: Beyond weight loss, these fruits provide essential vitamins, minerals, and antioxidants that support immune function, digestion, and heart health.

The Surprising Contenders for Lowest Calorie Fruit

While many people assume a small berry holds the title, the true lowest-calorie champion is found in the melon family. Water content is the primary factor influencing a fruit's calorie density; the higher the water content, the fewer the calories per gram. This is why fruits like watermelon and casaba melon consistently rank at the top of the list for lowest-calorie options. Berries, while also very low in calories, are slightly denser in comparison.

Watermelon, for instance, contains a remarkably high water percentage and provides only around 30 calories per 100 grams. Casaba melon is even lower, at approximately 28 calories per 100 grams. These fruits allow you to consume a larger volume of food, which helps promote a feeling of fullness without a high caloric cost, a key strategy for weight management.

Top Low-Calorie Fruits by Type

Berries:

Strawberries: At just 32 calories per 100 grams, strawberries are a fantastic source of vitamin C and antioxidants. Their low glycemic index helps moderate blood sugar levels.
Raspberries: With approximately 52 calories per 100 grams, raspberries are exceptionally high in fiber, which aids digestion and promotes satiety. They also provide vitamins C and K.
Blackberries: Offering about 43 calories per 100 grams, blackberries are loaded with fiber and contain beneficial anti-inflammatory nutrients.

Melons:

Casaba Melon: This is one of the lowest-calorie fruits available, at just 28 calories per 100 grams.
Watermelon: At roughly 30 calories per 100 grams, watermelon is not only low in calories but also excellent for hydration.
Cantaloupe: A cup of cubed cantaloupe has around 50 calories, and per 100 grams, it is about 34 calories. It is also high in vitamins A and C.

Citrus Fruits:

Grapefruit: Known for its weight management properties, half a grapefruit has around 42 calories. Per 100 grams, it is about 32 calories and packed with vitamin C.
Lemons and Limes: While not typically eaten whole, the juice is extremely low in calories, with one fluid ounce containing only 7 calories.

How Water and Fiber Impact Calorie Density

Water and fiber are crucial for making low-calorie fruits so effective for dieting. Foods high in these components have a low energy density, meaning they provide fewer calories for a greater volume. The high water content in fruits like watermelon and melons fills you up faster, while the dietary fiber found in berries slows down digestion, helping you feel full longer and preventing overeating. This feeling of satiety reduces the urge to snack on higher-calorie processed foods, which can have a significant impact on weight loss goals.

Comparison of Low-Calorie Fruits (per 100g)


Fruit	Calories (approx.)	Key Nutrients	Water Content	Fiber Content	Benefits for Weight Loss
Casaba Melon	28 kcal	Vitamin C	Very high	Low	High water content promotes hydration and fullness with very low caloric intake.
Watermelon	30 kcal	Vitamin C, Vitamin A	Very high	Low	Exceptionally hydrating, helps flush out bloating, and keeps you feeling full.
Strawberries	32 kcal	Vitamin C, Manganese	High	Moderate	Low glycemic index, satisfies sweet cravings, and provides antioxidants.
Grapefruit	32 kcal	Vitamin C, Potassium	High	Moderate	High in fiber, helps regulate appetite, and supports blood pressure.
Cantaloupe	34 kcal	Vitamin A, Vitamin C	High	Moderate	Supports hydration and metabolism with a high vitamin content.
Peaches	39 kcal	Vitamin C, Potassium	High	Moderate	Contains fiber to aid digestion and keep you full; offers natural sweetness.
Blackberries	43 kcal	Fiber, Vitamin C, Vitamin K	Moderate	High	High fiber content is excellent for managing hunger and digestion.

How to Incorporate Low-Calorie Fruit into Your Diet

Integrating these fruits into your daily meals is simple and delicious. Here are a few ways to get started:

Morning Boost: Add a handful of mixed berries to your morning oatmeal, yogurt, or cereal for a flavorful, nutrient-dense start to the day.
Hydrating Snacks: Keep pre-cut chunks of watermelon, cantaloupe, or casaba melon in the fridge for a quick, refreshing, and hydrating snack.
Flavorful Salads: Incorporate citrus segments, like grapefruit or orange, into green salads to add a tangy, sweet flavor without significant calories.
Frozen Treats: Freeze berries or cubed melon for a cool, guilt-free dessert or blend them into a low-calorie smoothie.
Savory Pairings: Use fruit to complement savory dishes. For example, add sliced peaches to whole-grain toast or mix chopped pineapple into a salsa for grilled chicken.

Potential Pitfalls to Avoid

While fresh, whole fruits are ideal, it's important to be mindful of how they are consumed. Fruit juices and dried fruits, for example, have a much higher calorie density because the water has been removed. A small box of raisins can contain the same amount of calories as a large cup of grapes, but you feel less full after eating the dried version. Always choose whole, fresh fruit whenever possible to maximize nutritional benefits and satiety. For specific health concerns, such as diabetes, consulting a healthcare professional is always recommended before making significant dietary changes, especially with fruits that may affect blood sugar.

Conclusion

For those wondering what is the lowest calorie fruit you can eat, the clear winners are casaba melon and watermelon, due to their exceptionally high water content. However, the true benefit of low-calorie fruits, including berries and citrus, is their high nutrient density coupled with a low-calorie count. By prioritizing whole, fresh fruits and being mindful of portion sizes, you can effectively manage calorie intake, boost satiety, and improve overall health. Integrating a variety of these options into your daily meals provides essential vitamins, minerals, and fiber while curbing cravings for less healthy snacks. Choosing low-calorie fruits is a simple yet powerful strategy for anyone on a weight management journey.

Mayo Clinic - Weight loss: Feel full on fewer calories

Frequently Asked Questions

Casaba melon, a type of winter melon, is one of the lowest-calorie fruits available, containing approximately 28 calories per 100 grams, largely due to its very high water content.

Watermelon is one of the lowest-calorie fruits, providing around 30 calories per 100 grams. While very close, certain melons like casaba have a slightly lower count, but watermelon is still an excellent hydrating, low-calorie choice.

Yes, berries like strawberries (32 kcal/100g) and blackberries (43 kcal/100g) are fantastic for weight loss. They are low in calories and rich in fiber, which helps you feel full and satisfied for longer periods.

Whole fruit is better because it contains fiber that juice lacks. This fiber promotes satiety, regulates digestion, and prevents rapid blood sugar spikes. Juices are concentrated sources of sugar and calories without the filling fiber.

Dried fruit can be included, but portion control is essential. Because the water is removed, dried fruit is much more calorie-dense. A small serving can contain as many calories as a larger portion of fresh fruit, and it's less filling.

You can add berries to oatmeal or yogurt, mix melon chunks into salads, create fruit-infused water, or make smoothies with frozen fruit. Keeping pre-cut fruit visible in your fridge can also encourage healthier snacking.

Grapefruit is a low-calorie, hydrating fruit rich in fiber and vitamin C. Eating it can help control appetite due to its high water and fiber content, making it a supportive addition to a weight management plan.