Summer is the perfect time to enjoy the abundance of fresh fruits available. And whether you’re snacking on them as a healthy treat or adding them to your meals, summer fruits are packed with nutrients and flavor.

But, if you’re counting calories or watching your sugar intake, it’s important to know which fruits pack the biggest nutritional punch. Let’s dive into the calorie and nutrition breakdown of some popular summer fruits.

Watermelon

Watermelon is a classic summer fruit that’s both refreshing and hydrating. A one-cup serving of diced watermelon contains just 46 calories and is packed with vitamins A and C.

Watermelon also contains lycopene, a powerful antioxidant that may help protect against sun damage and certain types of cancer.

Peaches

Peaches are a sweet and juicy summer fruit that provides a good source of fiber, vitamin A, and potassium. One medium-sized peach contains around 60 calories and is a great option for a sweet, low-calorie snack.

Peaches also contain beta-carotene, which promotes healthy skin and eyes.

Strawberries

Strawberries are a low-calorie fruit that’s rich in vitamin C, folate, and antioxidants. One cup of strawberries contains just 49 calories and is a great source of fiber.

Strawberries also contain anthocyanins, which give them their bright red color and may help boost brain function.

Mangoes

Mangoes are a tropical fruit that’s high in vitamin C, beta-carotene, and fiber. One cup of diced mango contains around 100 calories but provides a sweet and satisfying treat.

Mangoes also contain digestive enzymes that may help improve gut health and reduce inflammation.

Blueberries

Blueberries are a superfood packed with antioxidants, fiber, and vitamins C and K. One cup of blueberries contains just 84 calories and is a great addition to your morning smoothie or yogurt bowl.

Blueberries also contain flavonoids, which have been shown to improve cognitive function and reduce the risk of heart disease.

Pineapple

Pineapple is a tropical fruit that’s sweet and juicy, but also low in calories and high in nutrients. One cup of diced pineapple contains just 82 calories and is a great source of vitamin C and manganese.

Pineapple also contains bromelain, an enzyme that may help reduce inflammation and improve digestion.

Raspberries

Raspberries are a low-calorie fruit that’s packed with fiber, antioxidants, and vitamins C and K. One cup of raspberries contains just 65 calories and can be added to your morning oatmeal or salad for a sweet and tangy twist.

Raspberries also contain ellagic acid, which has been shown to have anti-cancer properties.

Cherries

Cherries are a sweet and tart summer fruit that’s high in fiber, potassium, and antioxidants. One cup of cherries contains around 90 calories and is a great source of vitamin C.

Cherries also contain anthocyanins, which may help reduce inflammation in the body and improve exercise recovery.

Grapes

Grapes are a sweet and juicy fruit that’s high in sugar but also low in calories. One cup of grapes contains around 104 calories but also provides a good source of vitamin K and antioxidants.

Grapes also contain resveratrol, a compound that may help protect against heart disease and certain types of cancer.

Apricots

Apricots are a sweet and tangy summer fruit that’s rich in fiber, vitamin C, and potassium. One medium-sized apricot contains around 17 calories and can be eaten as a low-calorie snack.

Apricots also contain beta-carotene, which may help protect against sun damage and promote healthy skin.

The Bottom Line

Summer fruits are not only delicious but also packed with vitamins, fiber, and antioxidants. While some fruits are higher in sugar and calories than others, they can still be enjoyed as part of a healthy and balanced diet.

So, stock up on your favorite summer fruits and enjoy the taste of summer!.