The list below shows some of the most popular fruit and vegetables by the number of calories per 100g, with the low-calorie fruit and vegetables at the top of the list.
List of Low-calorie Fruit and Vegetables
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100g of Fruit and Vegetables | Energy (kcal) | Water | Protein | Fat | Carbohydrate | Fibre |
| Celery | 9 | 94.8 | 0.5 | 0.1 | 1.4 | 1.1 |
| Marrow, boiled | 9 | 95.9 | 0.4 | 0.2 | 1.6 | 0.6 |
| Watercress | 10 | 94.8 | 1.9 | 0.3 | 0 | 1.5 |
| Lettuce | 11 | 96.1 | 1.2 | 0.1 | 1.4 | 1.3 |
| Fennel | 12 | 94.2 | 0.9 | 0.2 | 1.8 | 2.4 |
| Turnip, boiled | 12 | 93.1 | 0.6 | 0.2 | 2.0 | 1.9 |
| Pumpkin, boiled | 12 | 94.9 | 0.6 | 0.3 | 1.9 | 1.1 |
| Radish | 12 | 96.5 | 0.7 | 0.4 | 1.4 | 0.9 |
| Raddiccio | 14 | 92.9 | 1.4 | 0.2 | 1.7 | 1.8 |
| Tomatoes | 14 | 94.6 | 0.5 | 0.1 | 3.0 | 1.0 |
| Cucumber | 14 | 96.5 | 1.0 | 0.6 | 1.2 | 0.7 |
| Pak choi, steamed | 14 | 94.8 | 1.5 | 0.1 | 1.9 | 0 |
| Celeriac, boiled | 15 | 90.3 | 0.9 | 0.5 | 1.9 | 3.2 |
| Cabbage, Red, boiled | 15 | 92.6 | 0.8 | 0.3 | 2.3 | 2.0 |
| Green Pepper | 15 | 93.3 | 0.8 | 0.3 | 2.6 | 1.6 |
| Runner Beans, boiled | 16 | 94.2 | 1.1 | 0.5 | 1.9 | 1.9 |
| Leeks, boiled | 16 | 92.4 | 1.2 | 0.2 | 2.5 | 1.7 |
| Spinach, baby | 16 | 93.5 | 2.6 | 0.6 | 0.2 | 1.2 |
| Courgette | 16 | 95.0 | 1.3 | 0.2 | 2.3 | 0.9 |
| Loganberries | 17 | 85.0 | 1.1 | 0 | 3.4 | 2.5 |
| Rocket | 18 | 93.1 | 3.6 | 0.4 | 0 | 1.3 |
| Purple Sprouting Broccoli, boiled | 19 | 91.9 | 2.1 | 0.6 | 1.3 | 2.3 |
| Tinned Tomatoes | 19 | 92.9 | 1.1 | 0.1 | 3.8 | 0.7 |
| Canteloupe Melon | 19 | 92.1 | 0.6 | 0.1 | 4.2 | 1.0 |
| Spring greens, boiled | 20 | 92.2 | 1.9 | 0.7 | 1.6 | 2.6 |
| Swiss Chard, boiled | 20 | 92.7 | 1.9 | 0.1 | 3.2 | 0 |
| Cabbage, Red | 21 | 90.7 | 1.1 | 0.3 | 3.7 | 2.5 |
| Spinach, frozen, boiled | 21 | 91.6 | 3.1 | 0.8 | 0.5 | 2.1 |
| Asparagus, steamed | 21 | 92.4 | 2.9 | 0.4 | 1.6 | 1.4 |
| Red Pepper | 21 | 92.9 | 0.8 | 0.2 | 4.3 | 1.0 |
| Redcurrants | 21 | 82.8 | 1.1 | 0 | 4.4 | 3.4 |
| Cherry Tomatoes | 22 | 91.4 | 1.1 | 0.5 | 3.6 | 1.2 |
| Spring onions | 23 | 92.2 | 2.0 | 0.5 | 3.0 | 1.5 |
| Yellow Pepper | 23 | 92.8 | 0.8 | 0.2 | 4.6 | 1.0 |
| Raspberries | 25 | 87.7 | 0.8 | 0.3 | 5.1 | 2.5 |
| Green Beans, boiled | 26 | 89.6 | 2.1 | 0.3 | 4.0 | 2.5 |
| Swede, boiled | 26 | 88.5 | 0.7 | 0.1 | 5.8 | 0.7 |
| Guava | 26 | 84.7 | 0.8 | 0.5 | 5.0 | 3.7 |
| Blackberries | 27 | 87.5 | 1.1 | 0.2 | 5.6 | 3.1 |
| Blackcurrants | 28 | 77.4 | 0.9 | 0 | 6.6 | 3.6 |
| Carrots, boiled | 29 | 90.0 | 0.5 | 0.5 | 6.0 | 2.1 |
| Cauliflower, boiled | 29 | 92.3 | 1.9 | 0.9 | 3.5 | 1.6 |
| Strawberries | 30 | 91.6 | 0.6 | 0.5 | 6.1 | 1.0 |
| Baby Sweetcorn, boiled | 31 | 90.0 | 2.2 | 0.6 | 4.6 | 2.0 |
| Apricot | 31 | 87.2 | 0.9 | 0.1 | 7.2 | 1.7 |
| Watermelon | 31 | 92.3 | 0.5 | 0.3 | 7.1 | 0.1 |
| Brussels Sprouts, boiled | 32 | 85.8 | 3.1 | 0.4 | 4.2 | 3.1 |
| Mange-tout | 32 | 88.7 | 3.6 | 0.2 | 4.2 | 2.3 |
| Star fruit | 32 | 91.4 | 0.5 | 0.3 | 7.3 | 1.3 |
| Curly kale | 33 | 88.4 | 3.4 | 1.6 | 1.4 | 3.1 |
| Peaches | 33 | 88.9 | 1.0 | 0.1 | 7.6 | 1.5 |
| Broccoli, steamed | 34 | 88.4 | 4.1 | 0.5 | 3.5 | 2.6 |
| Carrots | 34 | 89.0 | 0.5 | 0.4 | 7.7 | 2.1 |
| Sugar-snap peas | 34 | 87.1 | 3.4 | 0.2 | 5.0 | 1.5 |
| Grapefruit | 34 | 88.6 | 0.9 | 0.5 | 6.9 | 1.3 |
| Elderberries | 35 | 80.3 | 0.7 | 0.5 | 7.4 | 0 |
| Passion fruit | 36 | 74.9 | 2.6 | 0.4 | 5.8 | 3.3 |
| Oranges | 36 | 87.0 | 0.8 | 0.2 | 8.2 | 1.7 |
| Damsons | 38 | 77.5 | 0.5 | 0 | 9.6 | 1.8 |
| Butternut Squash, baked | 39 | 85.2 | 1.4 | 0.2 | 8.4 | 1.4 |
| Blueberries | 40 | 85.7 | 0.9 | 0.2 | 9.1 | 1.5 |
| Artichoke, boiled | 41 | 80.2 | 1.6 | 0.1 | 10.6 | 3.5 |
| Greengages | 41 | 82.0 | 0.8 | 0.1 | 9.7 | 2.1 |
| Plums | 41 | 87.1 | 0.6 | 0.3 | 9.7 | 1.6 |
| Onions, baked | 43 | 86.4 | 1.2 | 0.2 | 9.9 | 1.4 |
| Fresh figs | 43 | 84.6 | 1.3 | 0.3 | 9.5 | 1.5 |
| Nectarines | 43 | 86.1 | 1.0 | 0.3 | 9.8 | 1.2 |
| Papaya | 44 | 87.6 | 0.7 | 0.6 | 9.5 | 2.2 |
| Kiwi fruit | 44 | 85.4 | 0.8 | 0.9 | 8.6 | 1.9 |
| Pears | 44 | 85.2 | 0.3 | 0.1 | 11.3 | 1.6 |
| Pineapple | 45 | 86.4 | 0.5 | 0.1 | 11.4 | 1.2 |
| Mangoes | 48 | 86.0 | 0.7 | 0.6 | 10.7 | 2.6 |
| Pomegranate | 51 | 80.0 | 1.3 | 0.2 | 11.8 | 3.4 |
| Apple | 51 | 86.2 | 0.6 | 0.5 | 11.6 | 1.3 |
| Beetroot, boiled | 53 | 85.3 | 1.6 | 0.3 | 11.6 | 1.9 |
| Physalis | 53 | 82.9 | 1.8 | 0.2 | 11.1 | 0 |
| Lychees | 58 | 81.1 | 0.9 | 0.1 | 14.3 | 0.7 |
| Aubergine, roasted with oil | 62 | 83.9 | 2.1 | 3.8 | 5.2 | 5.7 |
| Green Grapes | 62 | 82.7 | 0.7 | 0.2 | 15.2 | 0.7 |
| Cherries | 63 | 81.1 | 1.2 | 0.4 | 14.6 | 0.9 |
| Parsnip, boiled | 66 | 80.5 | 1.2 | 0.7 | 14.7 | 4.7 |
| Red Grapes | 67 | 81.1 | 0.6 | 0.1 | 17.0 | 0.6 |
| Sharon fruit | 73 | 79.9 | 0.8 | 0 | 18.6 | 1.6 |
| Peas, boiled | 79 | 75.6 | 6.7 | 1.6 | 10.0 | 4.5 |
| Bananas | 81 | 75.0 | 1.2 | 0.1 | 20.3 | 0.8 |
| Jackfruit | 88 | 73.2 | 1.3 | 0.3 | 21.4 | 0 |
| Broad Beans, boiled | 91 | 70.2 | 9.0 | 1.0 | 12.3 | 5.4 |
| Sweet Potato, baked | 115 | 65.6 | 1.6 | 0.4 | 27.9 | 3.3 |
| Edamame, boiled | 142 | 68.3 | 12.2 | 7.6 | 6.5 | 0 |
| Avocado, Hass | 171 | 71.5 | 1.8 | 17.4 | 1.8 | 3.4 |
Free Seasonal Fruit and Vegetable Chart
If you would like a copy of our free annual Seasonal Fruit and Vegetable Chart, please click here or the image below. This chart has been produced using the wholesale prices of fruit and vegetables that are grown in England And Wales. It shows the produce that is available and being sold on the wholesale markets each month.
If you have any questions about the guide, please get in touch at [email protected].
What counts as 5-a-day?
We all know we should eat more fruit and vegetables. To help you understand what counts as one of your ‘5-a-day’ the NHS website has published the following recommendations:
- 80g of fruit and veg (not including potatoes or coconut)
- 30g dried fruit
- 80g pulses (only one portion a day)
- 150ml fruit juice/smoothie (only one portion a day)