Low calorie fruits
The least calories per serving among fruits is in apricot (15 calories per 1 apricot), then lemon (17 calories per 1 fruit) and passion fruit (17 calories per 1 fruit). 8 of the 44 fruits we compared meet FDA's “low calorie” cut-off of 40 calories or less per serving.
Low calorie fruits, ranked per serving
| # | Food | Serving | Calories | Calories per 3.5 oz (100 g) | FDA label term |
|---|---|---|---|---|---|
| 1 | Apricot | 1 apricot (1.2 oz, 35 g) | 15 calories | 43 calories | Low |
| 2 | Lemon | 1 fruit (2 oz, 58 g) | 17 calories | 29 calories | Low |
| 3 | Passion fruit | 1 fruit (18 g) | 17 calories | 97 calories | Low |
| 4 | Lime | 1 fruit (2.3 oz, 65 g) | 20 calories | 30 calories | Low |
| 5 | Rhubarb | 1 cup, diced (4.3 oz, 122 g) | 26 calories | 21 calories | Low |
| 6 | Plum | 1 fruit (2.3 oz, 66 g) | 30 calories | 46 calories | Low |
| 7 | Fig | 1 medium (1.8 oz, 50 g) | 37 calories | 74 calories | Low |
| 8 | Guava | 1 fruit (1.9 oz, 55 g) | 37 calories | 68 calories | Low |
| 9 | Clementine | 1 fruit (3 oz, 85 g) | 45 calories | 53 calories | |
| 10 | Watermelon | 1 cup, balls (5.4 oz, 154 g) | 46 calories | 30 calories | |
| 11 | Tangerine | 1 medium (3.1 oz, 88 g) | 47 calories | 53 calories | |
| 12 | Kiwi | 1 fruit (2.6 oz, 75 g) | 48 calories | 64 calories | |
| 13 | Cranberry | 1 cup, chopped (3.9 oz, 110 g) | 51 calories | 46 calories | |
| 14 | Dragon fruit | 1 fruit (2.6 oz, 75 g) | 51 calories | 68 calories | |
| 15 | Strawberries | 1 cup (5.3 oz, 150 g) | 54 calories | 36 calories | |
| 16 | Cantaloupe | 1 cup cubes (5.6 oz, 160 g) | 54 calories | 34 calories | |
| 17 | Nectarine | 1 medium (5 oz, 142 g) | 55 calories | 39 calories | |
| 18 | Honeydew melon | 1 cup (5.5 oz, 155 g) | 56 calories | 36 calories | |
| 19 | Papaya | 1 cup 1" pieces (5.1 oz, 145 g) | 62 calories | 43 calories | |
| 20 | Blackberries | 1 cup (5.3 oz, 150 g) | 64 calories | 43 calories |
Per 3.5 oz (100 g) the order changes: rhubarb has 21 calories, but a usual serving is 1 cup, diced (4.3 oz, 122 g), which puts it at number 5 per serving. We rank by serving because that is what you eat.
Dried fruit, per 1/4 cup or 1 oz
Drying removes water, so a small handful of dried fruit holds what a whole piece of fresh fruit does, with the sugar and calories to match. We list it separately so fresh and dried fruit are compared fairly.
| # | Food | Serving | Calories | Calories per 3.5 oz (100 g) | FDA label term |
|---|---|---|---|---|---|
| 1 | Dates | 1 oz (28 g) | 79 calories | 277 calories | |
| 2 | Prune | 1/4 cup (1.4 oz, 40 g) | 96 calories | 240 calories | |
| 3 | Goji berries | 1 oz (28 g) | 99 calories | 349 calories | |
| 4 | Raisins | 1/4 cup (1.3 oz, 36 g) | 109 calories | 301 calories |
What changes the number
The same food can rank very differently raw, cooked or dried, because water leaves or is added and the serving changes size, and reduced-fat or lower-sodium versions change it again.
- Fig: 37 calories per 1 medium as listed (raw), 69 calories per 1/4 cup cooked (USDA FDC 174666).
The fruits with the most calories
- Durian: 357 calories per 1 cup, chopped or diced (8.6 oz, 243 g)
- Plantain: 332 calories per 1 plantain (9.5 oz, 270 g)
- Tamarind: 287 calories per 1 cup, pulp (4.2 oz, 120 g)
- Pomegranate: 234 calories per 1 pomegranate (9.9 oz, 282 g)
- Avocado: 227 calories per 1 fruit (4.8 oz, 136 g)
What counts as high or low
- Low calorie: 40 calories or less per serving (21 CFR 101.60). For foods with a reference amount of 30 g or less, such as cheese, nuts and sliced meats, FDA also requires the same limit per 50 g, and so do we for those foods.
FDA applies these terms to the reference amount on a food label. We apply them to the serving shown, which is usually the same size or close to it.
Keep exploring
Sources
Nutrients and household weights: USDA FoodData Central (FoodData Central, April 2026 release, accessed 2026-10-14). One USDA entry per food, as it is usually eaten and without added salt where USDA has such an entry:
- Apricot: Apricot, with skin, raw, FDC ID 2710815
- Lemon: Lemons, raw, without peel, FDC ID 167746
- Passion fruit: Passion-fruit, (granadilla), purple, raw, FDC ID 169108
- Lime: Lime, raw, FDC ID 2709170
- Rhubarb: Rhubarb, raw, FDC ID 167758
- Plum: Plums, raw, FDC ID 169949
- Fig: Figs, raw, FDC ID 173021
- Guava: Guavas, common, raw, FDC ID 173044
- Clementine: Clementine, raw, FDC ID 2709164
- Watermelon: Watermelon, raw, FDC ID 167765
- Tangerine: Tangerines, (mandarin oranges), raw, FDC ID 169105
- Kiwi: Kiwi fruit, raw, FDC ID 2709239
- Cranberry: Cranberries, raw, FDC ID 171722
- Dragon fruit: Dragon fruit, FDC ID 2709234
- Strawberries: Strawberries, raw, FDC ID 2709283
- Cantaloupe: Melons, cantaloupe, raw, FDC ID 746770
- Nectarine: Nectarines, raw, FDC ID 327357
- Honeydew melon: Honeydew melon, raw, FDC ID 2709241
- Papaya: Papayas, raw, FDC ID 169926
- Blackberries: Blackberries, raw, FDC ID 2709273
- Dates: Dates, medjool, FDC ID 168191
- Prune: Prune, dried, FDC ID 2709211
- Goji berries: Goji berries, dried, FDC ID 173032
- Raisins: Raisins, golden, seedless, FDC ID 168164
- Durian: Durian, raw or frozen, FDC ID 168192
- Plantain: Plantains, ripe, raw, FDC ID 2710817
- Tamarind: Tamarinds, raw, FDC ID 167763
- Pomegranate: Pomegranates, raw, FDC ID 169134
- Avocado: Avocados, raw, California, FDC ID 171706
% Daily Value: FDA, Daily Value on the Nutrition and Supplement Facts Labels, adults and children 4 and older (FDA, page updated 2024-03-05, checked 2026-09-15).
- 21 CFR 101.60, nutrient content claims for the calorie content of foods. https://www.ecfr.gov/current/title-21/section-101.60 (eCFR text as of 2026-09-16)
How we build the list: each food's nutrients per 3.5 oz (100 g) from USDA, scaled to a usual US serving that USDA weighed for that food (nuts and cheese 1 oz, cottage cheese and ricotta 1/2 cup, meat and fish 4 oz or one slice or link for bacon and sausages, cooked beans and grains 1 cup, fruit one medium piece or 1 cup, dried fruit 1/4 cup or 1 oz). Mixed dishes, brands and sweetened or salted versions are left out. How we verify.