If you're watching your weight, add these under-50-calorie fruits to your plate.
Image Credit: Creative-Family/iStock/GettyImages Summer may be over, but that doesn’t mean it’s time to ditch fruits. In addition to providing essential vitamins, fruits are a great, low-calorie alternative to sugary snacks.
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Even with something as healthy as fruit, however, portion control is still important.
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"You have to listen to your body's hunger and satiety signals before diving in for the second handful — even when it comes to fruits," dietitian Rebecca Guterman, RD, tells LIVESTRONG.com.
“But the natural fiber in fruit will keep you full longer than other more processed or refined snacks.”
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When choosing fruit, Guterman says that “the more colorful, the better,” and variety is key. Here are the best low-calorie fruits to add to your diet.
Strawberries
Strawberries are high in vitamin C. Image Credit: Sanny11/iStock/GettyImages 49 calories per cup, halved While they’re delicious on their own, strawberries are also great in breakfast cereals and parfaits. If you coat them in yogurt, kefir or sour cream, they make for a great low-calorie and healthy dessert option as well.
Advertisement Additionally, they’re “a great source of vitamin C to ward off colds that often accompany the change in weather,” Guterman says. Tip Look for the dark red strawberries, as those are usually the sweetest.
Kiwi
Did you know the peel of the kiwi is edible? Image Credit: nata_vkusidey/iStock/GettyImages 42 calories per one fruit This tangy fruit is best to eat by cutting in half and scooping out the flesh. However, while most people prefer peeling away the fuzzy brown skin, Guterman says that it’s safe to eat.
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Advertisement “Plus, it makes the kiwi an even quicker, portable snack.” Kiwi also contains some fiber, which is good for keeping us fuller for longer.
Oranges
Vitamin C is a nutrient we could all use more of. Image Credit: wundervisuals/E+/GettyImages 45 calories per one small fruit No surprise here: Oranges are a great source of vitamin C, which can help boost your immune system and heart health.
Advertisement But Guterman recommends skipping the OJ and eating oranges instead to avoid concentrating all of the natural sugars and losing out on the belly-filling fiber.
Clementines
This easy-to-peel fruit delivers almost half your daily vitamin C needs. Image Credit: MmeEmil/E+/GettyImages 35 calories per fruit Just one clementine packs 40 percent of your daily recommended amount of vitamin C.
Advertisement Guterman recommends “slicing them thin and adding them to sandwiches or salads for a new burst of flavor to change up your usual routine.”
Blackberries
Blackberries are a great source of gut-benefitting fiber. Image Credit: ValentynVolkov/iStock/GettyImages 41 calories per 2/3 cup According to Guterman, these tiny berries are “little nutrition powerhouses.”
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Advertisement They’re high in antioxidants, fiber and vitamin K — a fat-soluble vitamin that’s crucial for blood clotting and beneficial for bone health, per an October 2015 report in Open Heart. Tip Add blackberries to your overnight oats for a pop of flavor and to stay full all morning long.
Lychee
This underrated fruit is a source of vitamin C. Image Credit: tashka2000/iStock/GettyImages 20 calories per fruit These tropical, red-skinned fruits are native to China and often overlooked. If you can find them, grab a bag because lychees are rich in vitamin C, antioxidants and dietary fiber.
Advertisement Unlike many other fruits, the leathery skin of lychees is inedible. But once you peel it away, you can enjoy the burst of flavor that comes with this highly portable fruit.
Pomegranate
A third-cup of these juicy arils pack just 7 grams of sugar. Image Credit: fcafotodigital/E+/GettyImages 43 calories per 1/3 cup “Sweet and tart, these antioxidant powerhouses are a great snack,” Guterman says. “And if you eat them individually, the slow pace of your snacking will leave you feeling satisfied with this natural treat.” Pomegranate seeds get their deep, red color from polyphenols, which are powerful antioxidants.
Cherries
Combine pitted cherries, figs and raspberries with a banana and protein powder for a delicious smoothie. Image Credit: ansonmiao/iStock/GettyImages 48 calories per 1/2 cup “Having to eat around the center pit will slow you down when sitting to snack on cherries,” Guterman says. “This makes your snack last longer, leaving your body time to listen to its hunger and satiety cues.”
Advertisement Plus, cherries are linked to a reduced risk of inflammatory diseases including, arthritis, cardiovascular disease, diabetes and cancer, per a March 2018 review in Nutrients.
Pineapple
They may be hard to cut, but the effort is well worth it. Image Credit: Olesia Shadrina/iStock/GettyImages 41 calories per 1/2 cup “Slightly higher in natural sugars than other fruits, this makes pineapple the perfect swap for higher-calorie and fat-containing desserts,” Guterman says. In addition to feeling like an actual treat, pineapples are a rich source of vitamin C and dietary fiber. And since they’re up to 86 percent water, they’ll also keep you hydrated.
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references
USDA: "Strawberries" USDA: "Kiwi" USDA: "Oranges" USDA: "Clementines" USDA: "Peaches" USDA: "Blackberries" USDA: "Lychee" USDA: "Pomegranate" USDA: "Cherries" USDA: "Pineapple"references
USDA: "Strawberries" USDA: "Kiwi" USDA: "Oranges" USDA: "Clementines" USDA: "Peaches" USDA: "Blackberries" USDA: "Lychee" USDA: "Pomegranate" USDA: "Cherries" USDA: "Pineapple"If you’re watching your weight, add these under-50-calorie fruits to your plate. Image Credit: Creative-Family/iStock/GettyImages
Image Credit: Creative-Family/iStock/GettyImages
Are You Eating Too Much Sugar?
Track your daily nutrients by logging your meals on the MyPlate app. Download now to fine-tune your diet today!
Strawberries are high in vitamin C.
Image Credit: Sanny11/iStock/GettyImages
Image Credit: Sanny11/iStock/GettyImages
49 calories per cup, halved
Look for the dark red strawberries, as those are usually the sweetest.
Did you know the peel of the kiwi is edible?
Image Credit: nata_vkusidey/iStock/GettyImages
Image Credit: nata_vkusidey/iStock/GettyImages
42 calories per one fruit
Vitamin C is a nutrient we could all use more of.
Image Credit: wundervisuals/E+/GettyImages
Image Credit: wundervisuals/E+/GettyImages
45 calories per one small fruit
This easy-to-peel fruit delivers almost half your daily vitamin C needs.
Image Credit: MmeEmil/E+/GettyImages
Image Credit: MmeEmil/E+/GettyImages
35 calories per fruit
Blackberries are a great source of gut-benefitting fiber.
Image Credit: ValentynVolkov/iStock/GettyImages
Image Credit: ValentynVolkov/iStock/GettyImages
41 calories per 2/3 cup
Add blackberries to your overnight oats for a pop of flavor and to stay full all morning long.
This underrated fruit is a source of vitamin C.
Image Credit: tashka2000/iStock/GettyImages
Image Credit: tashka2000/iStock/GettyImages
20 calories per fruit
A third-cup of these juicy arils pack just 7 grams of sugar.
Image Credit: fcafotodigital/E+/GettyImages
Image Credit: fcafotodigital/E+/GettyImages
43 calories per 1/3 cup
Combine pitted cherries, figs and raspberries with a banana and protein powder for a delicious smoothie.
Image Credit: ansonmiao/iStock/GettyImages
Image Credit: ansonmiao/iStock/GettyImages
48 calories per 1/2 cup
They may be hard to cut, but the effort is well worth it.
Image Credit: Olesia Shadrina/iStock/GettyImages
Image Credit: Olesia Shadrina/iStock/GettyImages
41 calories per 1/2 cup
USDA: "Strawberries"
USDA: "Kiwi"
USDA: "Oranges"
USDA: "Clementines"
USDA: "Peaches"
USDA: "Blackberries"
USDA: "Lychee"
USDA: "Pomegranate"
USDA: "Cherries"
USDA: "Pineapple"
