Which fruit has 30 calories per 100 grams?

November 22, 2025 •

3 min read

According to the USDA, a 100-gram serving of watermelon contains approximately 30 calories, making it one of the most hydrating and nutrient-dense options available. This article explores not only which fruit has 30 calories but also several other low-calorie choices that support a healthy diet.

Quick Summary

This article examines low-calorie fruits, highlighting watermelon and grapefruit for their approximate 30-calorie count per 100 grams. It details their nutritional benefits, offers practical tips for incorporating them into a diet, and provides a comparison of various low-calorie fruits to aid in weight management and healthy eating.

Key Points

Watermelon is a 30-Calorie Fruit: A 100-gram serving of watermelon contains approximately 30 calories, making it a perfect low-calorie, high-volume snack.
Grapefruit Also Fits the Bill: Pink or red grapefruit also contains about 30-32 calories per 100 grams and is rich in Vitamin C.
Other Low-Calorie Options Exist: Fruits like strawberries (32 kcal/100g) and cantaloupe (34 kcal/100g) are also great choices for low-calorie eating.
Low Calorie Density Aids Weight Management: The high water and fiber content in fruits like watermelon helps you feel full on fewer calories, supporting weight loss.
Incorporate Variety for Optimal Nutrition: While focusing on low-calorie fruits is good, consuming a variety of different fruits ensures you receive a wider range of essential vitamins and antioxidants.
Mindful Portions are Key: Dried fruits and fruit juices concentrate calories and sugar, so it's best to stick to whole, fresh fruit for the lowest calorie option.

Understanding Low-Calorie Fruits

When focusing on weight management, understanding the caloric density of foods is a valuable tool. Fruits, being naturally sweet and high in water and fiber, are excellent choices for satisfying cravings while keeping calorie intake low. Many fruits fall into a low-calorie category, with some specific examples hovering very close to the 30-calorie mark per 100-gram serving. This makes them ideal for snacking or adding bulk to meals without significantly increasing your total calorie count.

Watermelon: The 30-Calorie Champion

Watermelon is a standout example of a fruit that has approximately 30 calories per 100-gram portion. Its high water content—over 90%—makes it incredibly hydrating and a very low-energy-density food. This means you can eat a large volume of watermelon to feel full without consuming many calories. Beyond its low-calorie nature, watermelon is a great source of lycopene, a powerful antioxidant that contributes to its red color and offers various health benefits, including supporting heart health. It also contains citrulline, an amino acid that may help improve blood flow.

Other Contenders in the Low-Calorie Ring

While watermelon is a key example, several other fruits offer similar low-calorie profiles, making them excellent additions to a healthy diet. Grapefruit, especially the pink or red variety, is another fruit noted for having about 30 calories per 100 grams. Grapefruit is also rich in vitamin C and antioxidants. Other fruits that are slightly higher but still very low in calories include:

Strawberries: With around 32 calories per 100 grams, these berries are packed with vitamin C and antioxidants.
Cantaloupe: This melon contains approximately 34 calories per 100 grams and is rich in vitamins A and C.
Honeydew Melon: Offering about 36 calories per 100 grams, it is another highly hydrating, low-calorie choice.
Papaya: At around 39 calories per 100 grams, papaya is a great source of fiber and vitamin C.

How to Incorporate Low-Calorie Fruits into Your Diet

Including these fruits in your daily meals is simple and delicious. Here are some ideas:

Snack Smart: Enjoy a bowl of fresh watermelon or a sliced grapefruit for a refreshing, low-calorie snack between meals.
Enhance Salads: Add diced watermelon, strawberries, or cantaloupe to a green salad for a touch of sweetness and extra nutrients.
Make Smoothies: Blend low-calorie fruits with a handful of spinach and a splash of water for a nutritious and hydrating drink. Berries, in particular, are excellent for this.
Prepare Fruit Infused Water: Add sliced fruits like watermelon, strawberries, or lemons to a pitcher of water for a flavorful, low-calorie drink alternative.
Create Healthy Desserts: Blend frozen melon into a sorbet-like consistency or top a bowl of yogurt with fresh berries for a naturally sweet treat.

Comparison of Low-Calorie Fruits (Per 100g)


Fruit	Calories (approx.)	Key Nutrients	Water Content	Best For...
Watermelon	30	Lycopene, Vitamin C	Very High	Hydration, Refreshing Snack
Grapefruit	30-32	Vitamin C, Antioxidants	High	Breakfast, Juice Alternative
Strawberries	32	Vitamin C, Fiber, Antioxidants	High	Snacking, Desserts, Smoothies
Cantaloupe	34	Vitamin A, Vitamin C	High	Salads, Snacks
Honeydew Melon	36	Vitamins, High Water	Very High	Hydrating, Adding to Fruit Bowls

The Importance of Variety

While focusing on low-calorie fruits is beneficial for weight management, it is crucial to maintain a variety of fruits in your diet. Different fruits offer different nutritional profiles, including unique vitamins, minerals, and antioxidants. For example, while not all fruits are as low as 30 calories per 100g, a wider variety ensures you get a broader spectrum of nutrients. Eating the rainbow—incorporating fruits of different colors—helps ensure you are getting a full range of health-promoting compounds. The key is mindful consumption and portion control, rather than fixating on a single fruit or calorie number.

Conclusion

For those seeking a nutritious and satisfying snack around the 30-calorie mark per 100 grams, watermelon and grapefruit are excellent choices. Their high water content and dense nutrient profiles make them incredibly filling and beneficial for weight management. By incorporating these fruits, along with other slightly higher but still low-calorie options like strawberries and melons, into a varied diet, you can enjoy delicious, healthy food while working towards your health goals.

This variety-driven approach to fruit consumption, combined with smart meal planning, offers a sustainable strategy for healthy eating. As demonstrated, there is more than just one answer to "Which fruit has 30 calories?", and exploring these different options can lead to a richer, healthier diet.

Frequently Asked Questions

Strawberries are a great option, providing around 32 calories per 100-gram serving while also being packed with antioxidants and vitamin C.

Dried fruits are not the best low-calorie option because the dehydration process concentrates their natural sugars and calories. You can eat a much smaller quantity for the same number of calories compared to fresh fruit.

Yes, low-calorie fruits can be very helpful for weight loss. Their high water and fiber content helps increase feelings of fullness, which can lead to eating fewer total calories throughout the day.

Whole fruits are a better choice than fruit juice. Juice removes the fruit's fiber, which helps you feel full. Juices can be concentrated sources of sugar and calories without the same satiating effect.

A fresh plum has around 30 calories, while prunes (dried plums) have significantly more calories due to the concentrated sugar. For instance, a half-cup of prunes can contain close to 200 calories.

Yes, fruits with a very high water content, like watermelon and melons, are typically lower in calories per gram because water adds volume without adding energy.

No, it is best to eat a variety of fruits. Different fruits offer different vitamins, minerals, and antioxidants. While focusing on low-calorie options is fine, consuming a broad range of fruits ensures a more balanced nutrient intake.