However, it’s not always the calorie count you should fixate on, but serving sizes. Amy Goodson, R.D., says “as registered dietitians, we say you can eat as many vegetables as you want, but the same is not true with fruit because it is a sugar and those calories need to be accounted for.” She recommends reaching for fruits with higher fiber counts (such as fruits with skin like apples, peaches, and berries) to help you feel full faster—and thus be less likely to overeat.
Not sure what a serving looks like? Here’s a cheat sheet, courtesy of Goodson:
- 1 serving of a single fruit = apple, peach or other small base-ball sized fruit
- 1 serving of berries = 3/4 cups berries
- 1serving chopped fruit = 1/2 cup chopped
- 1 serving of a banana = 1/2 banana
- 1 serving of dried fruit = 1/4 cup dried fruit
- 1 serving of bite-size fruits = 15 grapes or cherries
As a guide, limit yourself to around four servings of fruit per day, according to Goodson. “While it comes from the ground, it is a sugar, and must be counted accordingly in your caloric budget,” she says. She also wants you to banish the myth that you can go nuts on eating certain low-calorie fruits as a way to avoid spin class (the thinking being that the effort expended on eating the fruits cancels out their low calorie count). But “negative calories” are not a thing, says Goodson. “Fruits with edible skin do contain fiber and fiber does not digest, but rather pushes ‘stuff’ through your gastrointestinal tract,” she says. “Technically this means that you do not reap the calories from the fiber, however as a rule of thumb, we still recommend individuals look at the total carbohydrate count and use that toward total calorie counting.”
And while not everyone is looking to (or wants to!) count calories, folks who have particular nutrition needs or weight-loss goals might be particularly interested in knowing the exact calories of the fruits and veggies they’re eating. Here, the fruits with the lowest calories to add to your diet.
*All calorie counts provided by the USDA
Calorie count: 58 calories in a medium fruit
Peachy keen, indeed. With over two grams of fiber per serving and a moderate amount of vitamins A and C, it’s the perfect snack and salad garnish.
Calorie count: 52 calories for half
Grapefruit halves have become the defacto breakfast fruit for good reason: they add an extra pep to your morning, packing over half of your daily recommended intake of vitamin C and two grams of fiber.
Calorie count: 53 calories in one cup diced
Protect your immune system and eyesight with this vitamin A- and C-packed melon that also offers one and a half grams of fiber.
Calorie count: 37 calories in one cup diced
The poolside fruit was a hit well before Beyonce declared she was drunk in love for it, but the endorsement sure didn’t hurt. At 92 percent water, it contributes towards your eight cups of water a day, packs tons of disease-fighting antioxidant lycopene and half a gram of fiber per serving.
Calorie count: 62 calories in one cup diced
This tropical fruit packs three grams of fiber, tons of vitamin C, folate and potassium, and a sweet-yet-creamy taste in minimal calories.
Calorie count: 49 calories in one cup halved
Fun fact: These berries aren’t actually berries since their seeds are on the outside. You’ll get three grams of fiber and a healthy dose of vitamin C and manganese.
Calorie count: 59 calories in three-quarters cup sliced
We’re used to them dried, but raw, you get more bang for your bite: Loads of vitamin C and A, plus a refreshing and tart juice.