These 21 lowest calorie fruits will help you choose the fruit with the least calories so you can still get all the nutrients you need while you drop the fat.
There are so many different ingredients you can put into a smoothie.
However, when you’re trying to lose weight, you want to regulate what you consume and keep tabs on your caloric intake for the day.
Calories can add up, but if you’re like me, you want to make smoothies that taste good.
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Most of the time, a lot of their delicious flavor, particularly green smoothies, comes from the fruit you put in the mix.
I share a lot of recipes and provide the total amount of calories for each beverage along with other nutrition facts.
Naturally, the fruits add sweetness, but are you wondering how many calories they add in contribution to the total?
Well, today, I will share a list with 21 of the lowest calorie fruits I’ve researched. I’ll list them in ascending order for you.
Of course, you might not blend all these fruits in whatever various smoothies you make.
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However, most fruits you get from the produce section at the supermarket don’t come with a “Nutrition Facts” label.
Therefore, knowing the fruits’ calorie count can help you make smart and fun choices when eating them, whether individually or in a blended creation.
This list of the lowest calorie fruits has been ordered from the lowest calorie fruit at the top of the list to the highest of the low-calorie fruits at the bottom of the list. All fruits in this list contain low calories.
I have also compared the calories per 150 grams of fruit. This is approximately 1 to 1.5 cups of fruit, just to give you an idea if you don’t want to get your kitchen scales out.
1) Watermelon
45 calories per 150 grams. Watermelon has vitamin A, C, B1, B5, and B6, potassium, magnesium, and carotenoids, including beta-carotene.
It helps you hydrate and has cucurbitacin E and lycopene which have shown potential for preventing cancer.
Watermelon has several heart-healthy components, including citrulline, which may also ease muscle soreness. It also has several nutrients that are good for skin and hair.
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48 calories per 150 grams. Strawberries improve immune functioning with 150 percent of the daily allowance for vitamin C.
The potassium in them reduces blood pressure. Strawberries have flavonoids, phenolic phytochemicals, and ellagic acid, which promote healthy eyesight.
They regulate blood sugar and treats symptoms of gout and arthritis. Strawberries protect against cancer and lower the risk of stroke.
{RELATED POST: Strawberry Chia High Protein Smoothie Bowl}
3) Cantaloupe Melon
51 calories per 150 grams. Cantaloupes have fiber, vitamin C, potassium, and choline which all support heart health.
They also have beta-carotene, which protects against asthma. Cantaloupes can prevent dehydration and reduce chronic inflammation.
They have 106 percent of the daily value for vitamin A.
4) Redcurrant
53 calories per 150 grams. Red currant boosts immunity and promotes good heart health.
It prevents anemia and strengthens bones. It also regulates blood sugar and aids in weight loss.
Red currant has nutrients that help with skin health and it relieves constipation.
5) Honeydew Melon
54 calories per 150 grams. Honeydew melons are an excellent source of potassium, with about 12 percent of the daily recommended intake, which may help reduce blood pressure.
A serving of honeydew has 6 percent of the RDI for vitamin K, which is essential for healthy bones.
They also have magnesium and folate which are vital for bone health. Honeydew melons have lots of water, but with electrolytes, they hydrate better.
6) Peach
59 calories per 150 grams. Peaches have phosphorous, which helps prevent some bone diseases.
The vitamin C and zinc in them are necessary for regular functioning of the immune system. The zinc also has anti-aging properties.
Peaches protect the nervous system and can decrease Alzheimer’s and reduce the risk of macular degeneration.
{RELATED POST: Peach Ice Cream Green Smoothie}
7) Satsuma
61 calories per 150 grams. Satsumas have high carotenoids, which help fight against liver cancer.
They improve the immune system with the natural antioxidant, vitamin C. Satsumas can lower blood pressure levels and combat conditions caused by hypertension.
The fiber in them keeps you from feeling hungry and helps to prevent overeating.
Satsumas also have anti-microbial properties to safeguard wounds and injuries. They also help in lowering LDL cholesterol levels and prevent the absorption of cholesterol in the gut.
8) Grapefruit
63 calories per 150 grams. Grapefruits may help your immune system with several vitamins and minerals known for preventing infection. The fiber in them can help control appetite and promote fullness.
Also, the water in grapefruits reduces calorie intake. Grapefruits may help to lower insulin resistance and reduce the risk of developing type 2 diabetes.
They provide around 5 percent of your daily potassium needs. Grapefruits have several kinds of antioxidants. They include lycopene, flavanones, and beta-carotene, which may help prevent heart disease and cancer.
9) Papaya
65 calories per 150 grams. Papayas are rich in vitamin A, which is great for the eyes. A single serving has more than 200 percent of your RDI for vitamin C.
An enzyme in papayas called, papain, helps ease flow during a menstrual period.
Papayas have vitamin E and beta-carotene, which protect your skin from the damage of free radicals to delay signs of aging.
10) Mulberry
65 calories per 150 grams. Mulberries contain fiber, which helps with digestion and also regulate cholesterol levels.
They have high levels of iron to boost red blood cell production for better distribution of oxygen throughout the body.
Mulberries have resveratrol, which is a significant flavonoid that relaxes the blood vessels. It lowers the chances of forming blood clots or having heart attacks or strokes.
They have zeaxanthin, which can improve vision and prevent cataracts and macular degeneration. Mulberries reduce the appearance of age spots and blemishes.
11) Gooseberry
66 calories per 150 grams. Gooseberries have more vitamin C than lemons. They have 14 percent of RDI for vitamin A, which is good for the eyes.
Gooseberries have polyphenols and carotenoids to regulate blood pressure. They also have pectin fiber to promote heart health.
Gooseberries are high in calcium and phosphorous to make bones stronger.
They can lower blood sugar levels. In addition to being low in calories, gooseberries are also low in fat. They have anthocyanins, which prevent inflammation.
12) Nectarine
66 calories per 150 grams. Nectarines have a lot of antioxidant power with beta-carotene and other carotenoids, vitamin C, and polyphenols which neutralize the damage of oxygen free molecules.
They have fiber, which regulates bowel movements and prevents ulcers and constipation. Nectarines promote detoxification.
The vitamin C in them also helps increase iron absorption which can prevent anemia.
Nectarines have chlorogenic acid, which may help prevent different kinds of tumors and cancer. They also have lutein, which encourages eye health.
13) Orange
71 calories per 150 grams. Oranges have 116.2 percent of RDI for vitamin C, which is vital for the adequate function of the immune system.
They also keep blood pressure in check with magnesium. Oranges have simple sugars, which can keep blood sugar from rising too high.
They have D-limonene, which is compound linked to the prevention of lung, skin and breast cancer.
{RELATED POST: Pineapple and Frozen Orange Juice Smoothie}
14) Apricot
72 calories per 150 grams. Apricots have potassium, fiber, vitamin C, which all contribute to good cardiovascular health.
The potassium also helps maintain fluid balance and ensure proper distribution of energy to the muscles and organs.
Apricots have anti-inflammatory properties.
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15) Pineapple
75 calories per 150 grams. Pineapples have all the recommended RDI for vitamin C.
They contain 75 percent of the RDI for manganese, which is essential in developing strong bones.
Pineapples have bromelain, which can reduce inflammation and blood clots.
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16) Blackcurrant
77 calories per 150 grams. Blackcurrants have vitamin C, antioxidants, and anthocyanins to strengthen the immune system.
They can make skin smoother and increase heart blood flow.
Blackcurrants have antimicrobial, anticancer, anti-inflammatory, antiseptic, antitoxic, and antiviral properties.
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17) Raspberry
78 calories per 150 grams. Raspberries have antioxidants, such as gallic acid, quercetin, and vitamin C, which fight against cancer, circulatory, and heart disease and age-related decline.
They are also high with ellagic acid, which has anti-inflammatory properties.
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18) Apple
78 calories per 150 grams. Apples may be good for weight loss and good for your heart.
They have a connection with a lower risk of diabetes.
Apples have prebiotic effects and encourage good gut bacteria.
There are substances in apples that may help to prevent cancer.
{RELATED POST: Healthy Apple Pie Smoothie}
19) Blueberry
86 calories per 150 grams. Blueberries are considered the king of antioxidant foods. Flavonoids in them have the greatest impact.
They reduce DNA damage, which could protect against cancer and aging.
Antioxidants in blueberries have shown to prevent oxidative damage to bad LDL cholesterol.
They are good for your heart. Blueberries are rich in anthocyanins which connects them with a reduced risk of heart attacks. They are high in vitamin K and fiber.
{RELATED POST: Beautiful Banana And Blueberry Chia Pudding Recipe}
20) Kiwifruit
92 calories per 150 grams. Kiwifruits have more vitamin C than an orange.
They contain insoluble and soluble fiber. Kiwifruits have just as much potassium as a banana.
They are an excellent source of folate with a low glycemic index.
{RELATED POST: Pom’s Kiwi And Pomegranate Smoothie}
21) Pomegranate
125 calories per 150 grams. Pomegranates protect the memory. They reduce gut inflammation and improve digestion.
Pomegranates protect the arteries and heart. They may help lower systolic blood pressure.
Pomegranates have a lot of antioxidants. which can remove free radicals and protect cells from getting damaged.
Check out the video below showing you how to deseed a pomegranate by hand and extract its juice. Or you can use this handy pomegranate deseeder that will prevent you from making a huge mess.
6 Ways To Sneak Fruit Into Your Meals
Feel free to use this image but please link back to this post.
Conclusion
When you are trying to lose weight, you have to set limits and restrictions to what you eat.
Calorie counting is crucial to a successful weight loss plan.
I hope my comprehensive list helps you make smarter food choices.
There’s no reason you can’t enjoy all the fruit on this list and still maintain those healthy weight goals.
Related Resources You Will Love
Here are all the most popular resources that will help you take things to the next level:
- FREE Weight Loss Green Smoothie Recipe Card
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Sources
- https://www.ncbi.nlm.nih.gov/pubmed/23862566
- https://www.ncbi.nlm.nih.gov/pubmed/17352962
- https://www.ncbi.nlm.nih.gov/pubmed/25915611
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6040265/
- https://www.ncbi.nlm.nih.gov/pubmed/22935321
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