Nature provides us with many fruits and vegetables with particular characteristics. Among them, there are fruits that contain fewer calories and are very beneficial for people with blood glucose problems.
In the following article, we give you all the necessary information about fruits with fewer calories so that you can benefit from them.
Fruits with fewer calories
Below we mention a variety of fruits that offer fewer calories and contain very beneficial characteristics for the human organism:
1. Watermelon
Watermelon is one of the fruits with many benefits, among them is that it is very moisturizing, since its main composition is water (95% of its content) , and despite its low micronutrient content it contains lycopene, a chemical substance with antioxidant properties.
Regarding its caloric value, watermelon is one of the fruits with the least caloric load, since it contains less than 30 calories per 100 grams of edible fruit. (1)
Note: The watermelon fruit is one of the main sources of carotenoids , being considered one of the fruits with the highest contribution of this phytochemical.
2. Strawberries
Strawberries are part of the fruits with fewer calories. Thanks to its lower calorie intake (40 kcal/100 gr), it is ideal for weight loss regimens and also has chemical and nutritional compounds with antioxidant attributes , such as vitamin C, anthocyanins and other polyphenols. (two)
To highlight: Foods with low energy value are considered to be those that contain up to 40 calories per 100 grams of solid edible fruit. In liquid state they must be below 20 kcal per serving. (3)
3. Melon
Melon contains important micronutrients, which give it various characteristics for human health. It provides a large amount of water (92% of its composition) and a good fiber content that generates a satiating effect; It also stands out in vitamin C, potassium and folic acid.
Note: Its caloric intake is 28 kcal per 100 grams of edible portion, making it a very healthy food and ideal for losing body fat. (4)
4. Peach
This fruit stands out for its contribution of vitamin C, with antioxidant properties, and potassium, as well as for its vasodilator action and other carotenoid compounds such as b-carotene and cryptoxanthin, which prevent cell aging.
To highlight: The peach contains 41 calories per 100 grams of edible portion, making it a dietary alternative. (5)
5. Tangerine
The tangerine is considered another of the fruits that provide fewer calories, since its caloric density is 43 calories per 100 grams of edible fruit. It also has a vitamin content, highlighting vitamin C, vitamin A, water and potassium.
Note: This fruit has a high content of carotenoid substances with antioxidant properties, useful to prevent oxidative damage from free radicals. (6)
6. Plums
One of the benefits of plums is its high content of minerals such as potassium and a source of vitamins such as thiamine, vitamin A and vitamin C.
This fruit also provides an interesting content of dietary fiber and water, essential elements for the proper functioning of the digestive system.
Note: It is an ideal food for the daily diet, because it contains 51 calories per 100 grams of edible fruit. (7)
7. Apple
Apple consumption in the daily diet contributes to good digestive health. Its water and fiber content collaborates in the transit of food in the digestive tract.
This food provides significant amounts of healthy carbohydrates, ideal for people with diabetes, as well as vitamins and minerals.
The apple has a caloric contribution of 53 calories per 100 grams of edible pieces, making it a suitable food for weight loss regimens. (8)
Important: The apple has a significant vitamin C content, an essential micronutrient for the prevention of diseases of the circulatory system, such as arterial hypertension and hypercholesterolemia and is ideal for diets.
8. Pear
Eating pear helps in many digestive functions, due to its insoluble fiber content , essential to prevent constipation. It has other interesting nutrients such as vitamins, minerals and dietary fiber.
The presence of vitamin A and C stands out, with antioxidant properties , as well as minerals such as potassium that facilitate the work of the circulatory system. The pear provides 49 kcal per 100 gr portion. (9)
Note: In the prevention of oxidative damage, this fruit provides flavonoid compounds such as quercetin, kaempferol and catechins.
9.Kiwi
Kiwi has a very interesting vitamin and mineral content . It provides almost 100% of vitamin C, of the recommended daily intake for each serving of 100 grams of edible fruit. It also provides calcium, phosphorus and potassium that help in various metabolic functions.
This fruit provides water and a high fiber content , mainly of an insoluble type, indicated for certain intestinal ailments. The calorie content of this fruit reaches 55 kcal per 100 grams of edible portion, being an alternative for the daily diet and a source of healthy energy. (10)
To highlight: Eating Kiwi strengthens the immune system due to the presence of antioxidant compounds.
10. Blueberry
The blueberry provides 57 calories per 100 grams of edible portion, thanks to its low content of carbohydrates and sugar, it does not contain fat or cholesterol . Provides vitamin A, vitamin C, vitamin K and folic acid, potassium, calcium and phosphorus. (eleven)
In this sense, eating blueberries daily can stimulate people’s cognitive abilities and prevent degenerative diseases such as Alzheimer’s.
Tip: A good tip is to make sure that half of your plate contains fruits and vegetables so that you can consume the nutrients that your body requires daily.
Key Findings
- Fruits with fewer calories are ideal for starting diet regimens or treating dyslipidemia problems.
- These fruits provide antioxidants such as vitamin C , which help prevent hypercholesterolemia.
- The intake of low-calorie foods are ideal for the treatment or prevention of blood sugar problems.
- This type of fruit does not generate side effects due to excessive consumption, except for some of them that can cause glucose problems in people with diabetes.
- They provide many micronutrients that complement the benefits of their calorie content.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.