The 7 Lowest-Kilojoule Fruits You Can Find In Any Supermarket
If there’s one thing we love about fruit, it’s that you can’t go wrong. No matter what you reach for in the supermarket, chances are it’s chock-full of essential nutrients and really, really good for you. But not all fruits are created equal, since some have the added benefit of being lower in kilojoules than others.
However, it’s not always the calorie count you should fixate on, but serving sizes. Amy Goodson, 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 kilojoules need to be accounted for.” She recommends reaching for fruits with higher fibre 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 kilojoule budget,” she says. She also wants you to banish the myth that you can go nuts on eating certain low-kilojoule fruits as a way to avoid spin class (the thinking being that the effort expended on eating the fruits cancels out their low kilojoule count). But “negative kilojoules” are not a thing, says Goodson. “Fruits with edible skin do contain fibre and fibre does not digest, but rather pushes ‘stuff’ through your gastrointestinal tract,” she says. “Technically this means that you do not reap the kilojoules from the fibre, however as a rule of thumb, we still recommend individuals look at the total carbohydrate count and use that toward total kilojoule counting.”
And while not everyone is looking to (or wants to!) count kilojoules, folks who have particular nutrition needs or weight-loss goals might be particularly interested in knowing the exact kilojoules of the fruits and veggies they’re eating. Here, the fruits with the lowest kilojoules to add to your diet.
Kilojoule count: 58 calories in a medium fruit
Peachy keen, indeed. With over two grams of fibre per serving and a moderate amount of vitamins A and C, it’s the perfect snack and salad garnish.
Kilojoule count: 242 kilojoules 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 fibre.
3/ Sweet Melon
Kilojoule count: 221 kilojoules 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 fibre.
Kilojoule count: 154 kilojoules 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 fibre per serving.
Kilojoule count: 259 kilojoules in one cup diced
This tropical fruit packs three grams of fibre, tons of vitamin C, folate and potassium, and a sweet-yet-creamy taste in minimal kilojoule.
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