Fruits provide various nutrients and supply the energy our bodies need. Thus, they are one of the popular diet choices for those who want to eat a healthy diet or control their weight. However, among fruits, there are types with high-calorie content, so it’s crucial to choose wisely. Here, we introduce ten kinds of fruits that offer nutritional benefits, such as vitamins and minerals. They contain less than 100 calories per 100g (about 3.5 ounces), allowing you to enjoy them without feeling guilty.
1. Watermelon
The cool and refreshing watermelon is one of the favorite fruits in the summer. It contains a low-calorie count of about 30-40 calories per 100g (about 3.5 ounces), making it a popular fruit for those on a diet or managing their weight. Its high water content helps cool down the heat and effectively replenishes body fluids, preventing dehydration during weight management and maintaining a healthy water balance. It also contains ample amounts of vitamin C and potassium, contributing significantly to our body by enhancing immunity and helping control blood pressure.
2. Grapefruit
With its refreshing and tangy taste, Grapefruit boasts a low-calorie count of 30-40 calories per 100g (about 3.5 ounces). It’s beneficial for suppressing appetite before meals and is also great for use in various dishes and drinks. Grapefruit is a good source of vitamin C and antioxidants, effectively promoting our body’s digestion and enhancing immunity for maintaining a healthy diet. Significantly, the antioxidant function of vitamin C helps promote skin health, aiding skin damaged by hormonal changes during weight control.
3. Melon
Melon, favored by many for its sweet scent and overflowing flesh that offers a smooth texture, contains about 38-40 calories per 100g (about 3.5 ounces). Despite its relatively high sugar content compared to other fruits, it falls on the lower end of the calorie scale. It contains vitamin C and beta-carotene, contributing significantly to antioxidant activity that boosts immunity. Thanks to its abundant dietary fiber, it can make you feel relatively full even with a small amount, making it a recommended fruit for dieters.
4. Peach
Peach, known for its juicy and sweet taste, contains 39 calories per 100g (about 3.5 ounces). In addition to its low-calorie content, it is rich in dietary fiber, promoting bowel movements and aiding digestion. It also contains pectin, which helps maintain digestive organ health. Utilizing these advantages, dieters suffering from constipation due to a changed diet often eat peaches with yogurt or make ‘Greek Momo’ with Greek yogurt to promote bowel activity.
5. Papaya
Papaya, a tropical fruit rich in nutrients, contains approximately 39 calories per 100g (about 3.5 ounces). It contains calcium and magnesium, which strengthen bones, effectively preventing osteoporosis. The papain compound found in papaya also aids in improving arthritis. However, papaya is somewhat cold, so those with a cold body or weak digestive organs should avoid excessive consumption and maintain a healthy diet by consuming an appropriate amount.
6. Blueberry
Blueberry has been named one of the top ten superfoods by Time magazine in the U.S. and is also called the “purple gift from God.” It contains about 56 calories per 100g (about 3.5 ounces), making it popular among those on a diet or managing their weight. It also has “anthocyanin,” which helps protect the eyes and improve the brain’s cognitive ability. Blueberries are delicious but can also be enjoyed in various ways, such as with yogurt or made into a smoothie.
7. Pineapple
With its tangy and sweet taste, pineapple contains 53 calories per 100g (about 3.5 ounces). The ‘bromelain’ contained in pineapple helps reduce inflammation and boost immunity, promoting digestion and metabolism, which aids in reducing body fat. Bromelain also has many protein-dissolving enzymes, making it good to eat with meat. Therefore, it’s a great fruit to eat with meals or as a dessert.
8. Orange
The tangy orange is a citrus fruit with a low-calorie count of 47 calories per 100g (about 3.5 ounces). It has a low-calorie count per size and a high water content, making it a filling food. Therefore, it’s an excellent fruit to eat when you feel hungry while dieting. Also, oranges are rich in vitamin C, so if you consume them regularly, you can get antioxidant effects and take care of your skin and gum health. Other fruits rich in vitamin C include grapefruit and lemon, which were previously mentioned.
9. Strawberry
Strawberry, the representative winter fruit, contains about 27-32 calories per 100g (about 3.5 ounces). The ‘flavonoid’ in strawberries helps break down fat, so consuming an appropriate amount can aid in dieting. It is one of the fruits that allows you to enjoy taste and nutrition. In addition to the abundant vitamin C, strawberries also contain an ‘ellagic acid’ component, which has antioxidant, antiviral, and anticancer functions and helps inhibit the activity of cancer cells in the breast and pancreas.
10. Fig
The fig, boasting a sweet taste and beautiful visuals, is a fruit often used when making desserts or jam. It contains 43 calories per 100g (about 3.5 ounces), making it possible to eat without burden when managing weight. Figs are rich in potassium, which promotes sodium excretion and helps lower blood pressure, thereby reducing blood cholesterol and preventing hypertension and cardiovascular diseases. This makes it a good fruit for people with salty eating habits to eat after meals.
By. Oh Hye-in (press@daily.co.kr)
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