At Ripe London, we love fruit. Fruit's one of the best food groups in terms of fibre, vitamins, and - usually - calories per gram. But in the realm of healthy eating, not all fruits are created equal. Understanding which produce ranks among the lowest calorie fruits, and which fruits might hold you back from your weight loss goals or controlling blood sugar, is essential.
Discovering the bounty of the lowest-calorie fruits can be a game-changer. If you're looking to start a healthy diet or reduce your calorie intake, the health benefits of these low-calorie fruits can't be overstated. But what fruit is the lowest in calories? Well, find out on the list below!
20 Low-Calorie Fruits: Calories Per Gram
The following low-calorie fruits can be a useful tool if you're looking to lose weight, get more essential nutrients, or just snack healthier in the office:
- Grapes calories: ~67 calories per 100g (contains resveratrol, useful protection against diabetes, cancer, and Alzheimer's)
- Kiwi calories: ~61 calories per 100g (high in vitamin C and amino acid, linked to a lowered risk of cancer and heart disease)
- Dragon fruit calories: ~60 calories per 100g (the pulp contains betalains, thought to reduce cholesterol and LDL)
- Pears calories: ~57 calories per 100g (also offers dietary fibre, which has bowel and gut health benefits)
- Blueberries calories: ~57 calories per 100g (contains vitamin C and manganese, helpful in processing cholesterol)
- Raspberries calories: ~52 calories per 100g (extremely high in vitamin C)
- Apples calories: ~52 calories per 100g (contains antioxidants, which have been shown to improve skin health and reduce ageing signs)
- Cherries calories: ~50 calories per 100g (cherries also come with potassium and polyphenol antioxidants, believed to protect the heart)
- Pineapple calories: ~50 calories per 100g (contains bromelain, which might aid with protein absorption)
- Apricots calories: ~48 calories per 100g (contains vitamin A and vitamin E, thought to boost vision and eye health)
- Oranges calories: ~47 calories per 100g (a great source of vitamin C)
- Plums calories: ~46 calories per 100g (extremely high in dietary fibre)
- Blackberries calories: ~43 calories per 100g (thought to help oral health, containing anti-bacterial and anti-inflammatory nutrients)
- Papaya calories: ~43 calories per 100g (100g also contains around 69% of your daily vitamin C intake)
- Peaches calories: ~39 calories per 100g (containing dietary fibre for improved digestion and gut health)
- Honeydew melon calories: ~36 calories per 100g (very high water content, helping prevent dehydration)
- Cantaloupe calories: 34 calories per 100g (contains vitamin A, important for healthy red blood cells and healthy immune function)
- Strawberries calories: 32 calories per 100g (strawberries have a low glycaemic index, helping them moderate blood sugar levels)
- Grapefruit calories: 32 calories per 100g (grapefruit contains high levels of vitamin C)
- Watermelon calories: 30 calories per 100g (the white rind of watermelon also contains citrulline, which helps regulate blood pressure)
How to Include the Best Low-calorie Fruits in Your Diet
We spend a lot of our week at work, and being in the office is usually an excuse to have quick - and usually unhealthy, high-calorie - snacks and meals. Having some of these low-calorie fruits at work is a great way to introduce parts of a healthy diet into your life!
Unless you feel like biting into half a grapefruit during your lunch hour, here's a quick low-calorie treat to help you enjoy a balanced diet at work. It's a delicious, nutrient-dense fruit salad to get the juices flowing:
Low-calorie Fruit Salad
Ingredients:
- 1 cup of strawberries, sliced
- 1 cup of blueberries
- 1 cup of raspberries
- 1 grapefruit, peeled and segmented
- 1 apple, diced
- 1 cup, pineapple chunks
Instructions:
Combine all the low-calorie fruits in a large bowl. Gently mix and toss the fruits together until evenly mixed. Throw in some honey, chopped nuts, or some fresh lemon juice over the salad for an extra zest of flavour. Pack into airtight containers and enjoy your deliciously nutritious fruit salad while at work!
Alternatively, a more convenient way to get the best low-calorie fruits into your diet is through an office fruit box delivery. With a delivery service like Ripe London, you can find anything from apples to zucchini on your office doorstep. Whether for making a healthy smoothie in the office kitchen or for snacking on kiwi fruit throughout the day, office fruit boxes are the way to go.
The Health Benefits of Including Low-calorie Fruits in Your Diet
No matter how you choose to get these fruits into your diet, you'll certainly feel the benefits. You may lose weight and see improvements in your skin health, for example. It will benefit things that you can't see too. Like bone health and your digestion! Mixing up your diet and including some dietary fibre is a surefire way of feeling better, and it can support weight loss and you may have a reduced risk of chronic disease too, which is always nice! Plus, if you have a sweet tooth (don't we all) you can still enjoy a sweet snack, but one that contains the nutritional benefits you need!
With the low calories per gram and the heaps of other health benefits, low-calorie fruits are ideal for weight loss. Apples, berries, and fruits with high water content help increase hydration and feelings of fullness. Loads of fruits can reduce blood pressure, boost your immune system, help with wound healing and even muscle soreness! Fruit is great! Eat enough of it and you could just turn into Wolverine from X-Men!
Many of these low-calorie fruits are rich in essential vitamins, minerals, and antioxidants. This means anything from pineapple slices to orange segments provides health benefits without adding excess calories. Plus, the extra fibre from low-calorie fruits like peaches and pears contributes to digestion and gut health. Blackberries, cherries, and citrus fruits are also rich in flavonoids and phytochemicals, which carry anti-inflammatory properties and are thought to lower the risk of developing cancer cells and Alzheimer's.
To recap
Out of the low-calorie fruits we've covered, fruits including strawberries, grapefruit, and watermelon are three of the healthiest. With a tasty 30 calories per 100g, watermelon is one of the lowest-calorie fruits you can find. But there are plenty of other fruits that are low in calories, from apples to apricots, that you can integrate into your work lunches or pre-prepared breakfasts! So, if you ever fancy a high-calorie fruit, don't feel bad, it's not the end of your healthy eating kick!
Get Low-Calorie Fruits at Work: Office Fruit Box Deliveries
If you're looking for convenient ways to get your calorie count and fruit intake up, nothing beats an office fruit box!
If you're an employer, healthy eating habits at work can improve productivity and inspire innovation. So, taking care of employee health and boosting productivity can potentially do wonders for the business! If you’re searching for ways for everyone to eat healthier in the office, an office fruit box delivery from Ripe London holds the key!
From fresh, crunchy apples to juicy cantaloupes (with a range of nuts and snacks, dairy products, and drinks), Ripe London delivers fresh, local produce to offices and workplaces across the capital. Check out one of our office fruit boxes for fresh, low-calorie fruits hand-delivered straight to your door!
