Incorporating fruits into your diet can be a delicious and effective way to support weight loss. These naturally sweet options are packed with fiber, water, and essential vitamins while being low in calories. Here are ten of the best low-calorie fruits to consider for your weight loss journey, ranked from highest to lowest in calories.
1. Apples
- Calories: 94.6 per medium apple
- Carbs: 25.1 g (Fiber: 4.4 g, Sugar: 18.9 g)
- Protein: 0.5 g
Apples are a satisfying snack under 100 calories and can help manage appetite and hunger. They also provide benefits like improved gut health, reduced diabetes risk, and lower blood pressure.
2. Blueberries
- Calories: 84.4 per cup
- Carbs: 21.5 g (Fiber: 3.6 g, Sugar: 14.7 g)
- Protein: 1.1 g
With powerful antioxidants and only 85 calories per cup, blueberries support heart and brain health. They may also aid in glucose management and blood pressure reduction.
3. Raspberries
- Calories: 64 per cup
- Carbs: 14.6 g (Fiber: 8 g, Sugar: 5.4 g)
- Protein: 1.5 g
Raspberries are low in calories and high in fiber, making them great for gut health and satiety. They may also help lower cholesterol and improve blood sugar levels.
4. Peaches
- Calories: 63 per peach
- Carbs: 15.2 g (Fiber: 2.3 g, Sugar: 12.6 g)
- Protein: 1.4 g
Peaches provide a refreshing treat with just 63 calories each. They contain fiber and flavonoids, which may help lower “bad” cholesterol levels.
5. Papaya
- Calories: 62.4 per cup (1-inch pieces)
- Carbs: 15.7 g (Fiber: 2.5 g, Sugar: 11.3 g)
- Protein: 0.7 g
Papaya offers a tropical taste with only 63 calories per cup. It contains beta-carotene, which has antioxidant properties and aids digestion.
6. Blackberries
- Calories: 61.9 per cup
- Carbs: 13.8 g (Fiber: 7.6 g, Sugar: 7 g)
- Protein: 2 g
Blackberries are rich in fiber and antioxidants. With only 62 calories per cup, they contribute to a high-fiber diet and support weight management.
7. Honeydew Melon
- Calories: 61.2 per cup (diced)
- Carbs: 15.5 g (Fiber: 1.4 g, Sugar: 13.8 g)
- Protein: 0.9 g
Honeydew melon is a hydrating, low-calorie fruit with 61 calories per cup. It provides a significant amount of vitamin C, beneficial for immunity and overall health.
8. Cantaloupe
- Calories: 54.4 per cup (cubes)
- Carbs: 13.1 g (Fiber: 1.4 g, Sugar: 12.6 g)
- Protein: 1.3 g
Cantaloupe is another low-calorie option at 54 calories per cup. It’s rich in antioxidants and vitamin C, supporting various health functions.
9. Strawberries
- Calories: 48.6 per cup (diced)
- Carbs: 11.7 g (Fiber: 3 g, Sugar: 7.4 g)
- Protein: 1 g
Strawberries offer 48.6 calories per cup and are packed with vitamins and antioxidants. They provide fiber and a full day’s worth of vitamin C.
10. Watermelon
- Calories: 45.6 per cup (diced)
- Carbs: 11.5 g (Fiber: 0.6 g, Sugar: 9.4 g)
- Protein: 0.9 g
Watermelon is the lowest-calorie fruit on this list at just 46 calories per cup. It’s hydrating, provides essential vitamins, and contains lycopene, an antioxidant.
Incorporating these low-calorie fruits into your diet can help you enjoy delicious snacks while staying within your calorie goals. They provide essential nutrients, support weight loss, and contribute to overall health.
Related Topics:
