All whole fruits fit a healthy diet, but some are much lighter than others. These are the fruits with the fewest calories per 100 g, the easiest to eat in generous portions while losing weight. Top pick: Star Gooseberry, with 28 kcal per 100 g.
| # | Food | Calories / 100 g | Typical serving |
|---|---|---|---|
| 1 | Star Gooseberry | 28 kcal | 1 katori (100 g): 28 kcal |
| 2 | Watermelon | 30 kcal | 1 katori (150 g): 45 kcal |
| 3 | Star Fruit (Carambola) | 31 kcal | 1 fruit (91 g): 28 kcal |
| 4 | Strawberry | 32 kcal | 1 katori (100 g): 32 kcal |
| 5 | Muskmelon | 34 kcal | 1 katori (150 g): 51 kcal |
| 6 | Peach | 39 kcal | 1 peach (150 g): 59 kcal |
| 7 | Blackberry | 43 kcal | 1 katori (100 g): 43 kcal |
| 8 | Ice Apple / Tadgola | 43 kcal | 3-4 pieces (100 g): 43 kcal |
| 9 | Mulberry / Shahtoot | 43 kcal | 1 katori (100 g): 43 kcal |
| 10 | Papaya | 43 kcal | 1 katori (140 g): 60 kcal |
| 11 | Sweet Lime (Mosambi) | 43 kcal | 1 mosambi (120 g): 52 kcal |
| 12 | Amla (Indian Gooseberry) | 44 kcal | 1 amla (40 g): 18 kcal |
| 13 | Fresh Cranberries | 46 kcal | 1 katori (100 g): 46 kcal |
| 14 | Plum | 46 kcal | 1 plum (65 g): 30 kcal |
| 15 | Orange | 47 kcal | 1 orange (130 g): 61 kcal |
| 16 | Apricot (fresh) | 48 kcal | 1 apricot (35 g): 17 kcal |
| 17 | Pineapple | 50 kcal | 1 katori (150 g): 75 kcal |
| 18 | Apple | 52 kcal | 1 apple (180 g): 94 kcal |
| 19 | Raspberry | 52 kcal | 1 katori (100 g): 52 kcal |
| 20 | Kinnow | 53 kcal | 1 medium (100 g): 53 kcal |
| 21 | Blueberries | 57 kcal | 1 katori (100 g): 57 kcal |
| 22 | Pear | 57 kcal | 1 pear (180 g): 103 kcal |
| 23 | Dragon Fruit | 60 kcal | 1 cup (150 g): 90 kcal |
| 24 | Jamun (Java Plum) | 60 kcal | 1 katori (100 g): 60 kcal |
| 25 | Longan | 60 kcal | 10 pieces (60 g): 36 kcal |
Per 100 g of the ready-to-eat form. Sources: INDB, IFCT 2017 (NIN-ICMR) and USDA FoodData Central. Values vary with recipe and portion.
Water-rich fruits like watermelon, papaya, muskmelon and berries give you volume for very few calories. Eat fruit whole rather than as juice to keep the fibre, and pair sweeter fruits like mango or chikoo with curd or nuts.
Per 100 g, the top five are Star Gooseberry (28 kcal), Watermelon (30 kcal), Star Fruit (Carambola) (31 kcal), Strawberry (32 kcal), Muskmelon (34 kcal). Values are from INDB, IFCT 2017 (NIN-ICMR) and USDA FoodData Central.
Yes. The time of day doesn’t matter; your total daily calories do. Two to three servings of whole fruit a day fit comfortably into a weight-loss diet, especially the lower-calorie ones on this list.
Knowing the right foods is step one. Get an Indian diet plan with your exact portions and targets, built by NASM-certified Coach Himanshu.