Which Fruit Has the Least Calories? A Guide to Low-Calorie Choices

October 25, 2025 •

3 min read

While no fruit is truly zero-calorie, certain varieties stand out for their exceptionally low-calorie density, packing a nutritional punch for minimal energy cost. If you're wondering which fruit has the least calories, the answer often points to those with a high water and fiber content, like watermelon and lemons.

Quick Summary

Several fruits offer the lowest calorie counts per 100 grams, including lemons, plums, watermelon, and various berries, which are high in water and fiber. These options aid weight management and provide essential vitamins and antioxidants, making them excellent choices for mindful snacking.

Key Points

Lemons and watermelon top the list: Per 100g, lemons (approx. 29 kcal) and watermelon (approx. 30 kcal) are among the fruits with the least calories.
High water content equals low calories: Fruits with a high water percentage, like melons and berries, naturally have a lower calorie density and are great for hydration.
Berries are nutrient-dense and low-calorie: Strawberries, blackberries, and raspberries provide a significant amount of fiber and antioxidants for a minimal calorie count.
Choose whole fruits over processed versions: Fresh or frozen fruit is superior to juices or canned varieties with added sugar, which concentrate calories and strip away fiber.
Fiber promotes fullness for weight management: The fiber in low-calorie fruits helps you feel full longer, which can naturally reduce overall calorie intake throughout the day.
Enjoy variety for maximum benefits: Rather than focusing on just one fruit, consuming a diverse range of low-calorie options ensures a broader spectrum of vitamins and antioxidants.

Unveiling the Champion of Low-Calorie Fruits

When searching for the lowest-calorie fruit, a few contenders consistently rise to the top, typically those with the highest water content. Based on a standard serving of 100 grams, fresh lemons often vie for the lowest spot, containing roughly 29 calories. However, plums and watermelon are not far behind, with plums offering around 20 kcal and watermelon around 30 kcal per 100g, depending on the source and variety. The ultimate winner can fluctuate slightly based on ripeness and specific variety, but these options consistently represent the lowest end of the spectrum. It is important to note that the overall nutritional value, including vitamins, minerals, and fiber, is also a crucial factor to consider when choosing a healthy option.

The Superstars of Low-Calorie Fruit

Beyond the single lowest entry, a whole cast of low-calorie fruits offers fantastic nutritional benefits. Their high water content and natural sweetness make them ideal for hydration and satisfying cravings without derailing a diet. High-fiber content in many of these fruits also helps to promote feelings of fullness, which is a powerful tool for weight management.

Berries: Strawberries, blackberries, and raspberries are low-calorie powerhouses, rich in antioxidants and fiber.
- Strawberries: Approximately 32 calories per 100g.
- Blackberries: About 43 calories per 100g.
- Raspberries: Around 52 calories per 100g, with exceptional fiber content.
Melons: Known for their refreshing, high water content, melons are excellent low-calorie choices.
- Watermelon: Roughly 30 calories per 100g.
- Cantaloupe: Approximately 34 calories per 100g.
- Honeydew: About 36 calories per 100g.
Citrus Fruits: High in vitamin C and water, citrus fruits are a staple for low-calorie snacking.
- Grapefruit: Around 32 calories per 100g.
- Lemons: Approximately 29 calories per 100g.
Stone Fruits: Peaches and plums are naturally sweet and low in calories.
- Peaches: Roughly 39 calories per 100g.
- Plums: About 46 calories per 100g.

Comparison of Common Low-Calorie Fruits (per 100g)


Fruit	Calories (kcal)	Key Nutrients	Benefits
Lemon	~29	Vitamin C, Antioxidants	Boosts immunity, aids iron absorption
Watermelon	~30	Vitamin C, Lycopene	High hydration, supports heart health
Strawberries	~32	Vitamin C, Manganese, Fiber	High in antioxidants, supports heart health
Grapefruit	~32	Vitamin C, Vitamin A	Supports weight loss, rich in antioxidants
Cantaloupe	~34	Vitamin A, Vitamin C	Hydrating, supports eye health
Peaches	~39	Fiber, Vitamin C, Potassium	Aids digestion, supports heart health

Incorporating Low-Calorie Fruits into Your Diet

Including these fruits into your daily routine is simple and delicious. They can serve as a guilt-free way to satisfy a sweet tooth and add essential nutrients. The key is to consume them in their natural form as much as possible, avoiding fruit juices or canned fruit with added sugars, which can significantly increase calorie and sugar content.

Breakfast: Add a handful of mixed berries to oatmeal or plain yogurt for a flavorful, low-calorie start to your day.
Snacks: Keep pre-washed and cut melon or berries in the fridge for an easy grab-and-go snack. A whole apple is also a classic, filling option.
Smoothies: Blend frozen berries with a small amount of low-fat yogurt or a splash of water for a refreshing, low-calorie smoothie.
Salads: Add citrus segments, watermelon chunks, or berries to a green salad for a sweet and tangy contrast.
Dessert: Grill peaches or pineapple slices for a warm, caramelized treat without excess added sugar.

Conclusion: A Sweet and Healthy Choice

While lemons and watermelon are often cited as having the least calories per 100g, the real takeaway is that many fruits offer low-calorie, high-nutrient benefits. Focusing on variety and moderation is the most effective strategy, allowing you to enjoy a wide range of flavors while supporting your health and weight management goals. By incorporating different low-calorie fruits into your diet, you can boost your intake of vitamins, fiber, and antioxidants without worrying about a calorie overload. For further nutritional information, sources like the USDA's FoodData Central are an excellent resource for detailed nutrient breakdowns.

Remember, the best fruit for you isn't necessarily the single lowest-calorie one, but the one you will consistently eat and enjoy as part of a balanced, healthy diet.

Frequently Asked Questions

While multiple contenders exist, fresh lemons are often cited as having the lowest calories, with approximately 29 kcal per 100 grams. Other extremely low-calorie options include plums (20-46 kcal) and watermelon (30-46 kcal).

No, not all fruits are low in calories. Fruits higher in natural sugars or fat, such as avocados, mangoes, and dried fruits like dates, contain more calories per serving. Dried fruits are especially calorie-dense due to the removal of water.

A fruit's calorie count is heavily influenced by its water content. Fruits with a higher percentage of water, such as melons and berries, naturally have fewer calories per gram compared to denser, more sugary fruits.

Yes, incorporating low-calorie, high-fiber fruits into your diet can support weight loss. The high fiber content helps you feel full and satisfied, which can reduce overall calorie consumption.

Both fresh and frozen low-calorie fruits are excellent choices. Frozen fruits are often picked and flash-frozen at peak ripeness, preserving their nutrients. The key is to avoid fruit with added sugars, whether fresh, canned, or frozen.

Beyond weight management, low-calorie fruits are packed with essential nutrients like vitamins, minerals, and antioxidants. They can boost hydration, support heart health, improve digestion, and strengthen the immune system.

You can add berries to your morning oatmeal, mix melon into a salad, blend frozen fruit into a smoothie, or simply snack on pre-cut fruit. Keeping washed, ready-to-eat fruit visible in your kitchen makes it an easy, convenient choice.