The 10 Best Fruits for Weight Loss
Fruit is nature's ready made snack packed with vitamins, fiber, and other nutrients that support a healthy diet.
Fruit is also generally low in calories and high in fiber, which may help you lose weight.
In fact, eating fruit is linked to a lower body weight and a lower risk of diabetes, high blood pressure, cancer, and heart disease.
Here are 11 of the best fruits to eat for weight loss.
1. Grapefruit
Grapefruit is a cross between a pomelo and an orange and is commonly associated with dieting and weight loss.
Half a grape fruit contains just 39 calories but provides 65% of the reference daily intake (RDI) for of vitamin C. Red varieties also provide 28% of the RDI for vitamin A .
What's more, grapefruit has a low glycemic index (GI), which means it releases sugar into your bloodstream more slowly. A low GI diet may aid weight loss and weight maintenance, though evidence is limited
In a study in 85 obese people, eating grapefruit or drinking grapefruit juice before meals for 12 weeks resulted in a decrease in calorie intake, a 7.1% decrease in body weight, and improved cholesterol levels .
Additionally, a recent review found that grapefruit consumption reduced body fat, waist circumference, and blood pressure compared to control groups .
While grapefruit can be eaten on its own, it also makes a great addition to salads and other dishes.
2. Apple
Apples are low in calories and high in fiber, with 116 calories and 5.4 grams of fiber per large fruit (223 grams)
They have also been found to support weight loss.
In one study, women were given three apple three pears, or three oat cookies — with the same calorie value — per day for 10 weeks. The apple group lost 2 pounds (0.91 kg) and the pear group 1.6 pounds (0.84 kg), while the oat group’s weight did not change ).
Additionally, an observational study in 124,086 individuals determined that people who ate apples lost an average of 1.24 pounds (0.56 kg) per daily serving over a four-year period .
Because low-calorie fruits like apples are more filling, you may eat less of other foods during the course of the day. Notably, an apple is almost three times as filling as a chocolate bar
Research shows that apples are best eaten whole — rather than juiced — to reduce hunger and control appetite .
That said, two studies link apple juice to reductions in body fat compared to a control drink with the same number of calories. Apple polyphenol extract — made from one of the fruit’s natural compounds — has also been linked to reduced cholesterol levels .
Apples can be enjoyed in a variety of ways both cooked and raw. Try adding them to hot and cold cereals, yogurt, stews, and salads, or baking them on their own.
3. Berries
Berries are low calorie nutrient powerhouses.
For example, a 1/2 cup (74 grams) of blueberries contains just 42 calories but provides 12% of the RDI for vitamin C and manganese, as well as 18% for vitamin K .
One cup (152 grams) of strawberries contains under 50 calories and provides 3 grams of dietary fiber, as well as 150% of the RDI for vitamin C and almost 30% for manganese.
Berries have also been shown to be filling. One small study found that people given a 65-calorie berry snack ate less food at a subsequent meal than those given candy with the same number of calories
Additionally, eating berries may help decrease cholesterol levels, reduce blood pressure, and lower inflammation, which may be particularly helpful to people who are overweight .
Both fresh or frozen berries can be added to cereal or yogurt for breakfast, blended in a healthy smoothie, mixed into baked goods, or tossed in a salad.
4 Stone Fruits
Stone fruits, also known as drupes, are a group of seasonal fruits with a fleshy exterior and a stone, or pit, on the inside. They include peaches, nectarines, plums, cherries, and apricots.
Stone fruits are low-GI, low-calorie, and rich in nutrients like vitamins C and A — which make them great for people trying to lose weight .
For example, one medium peach (150 grams) contains 58 calories, while 1 cup (130 grams) of cherries provides 87 calories, and two small plums (120 grams) or four apricots (140 grams) have just 60 calories
Compared to unhealthy snack food like chips or cookies, stone fruits are a more nutrient dense, filling option.
Stone fruits can be eaten fresh, chopped up in fruit salads, mixed into a hearty porridge, or even grilled or added to savory dishes like stews.
5. Passion Fruits
Passion fruit, which originates in South America, grows on a beautiful, flowering vine. It has a tough outer rind — purple or yellow in color — with an edible, pulpy seed mass inside.
One fruit (18 grams) contains just 17 calories and is a rich source of fiber, vitamin C, vitamin A, iron, and potassium.
For such a small fruit, passion fruit holds ample dietary fiber. In fact, five of them give 42% of the RDI for fewer than 100 calories .
Fiber slows down your digestion, helping you feel fuller for longer and controlling your appetite
Additionally, passion fruit seeds provide piceatannol, a substance linked to reductions in blood pressure and improved insulin sensitivity in overweight men. However, more research is needed .
For weight loss, passion fruit is best consumed whole. It can be eaten alone, used as a topping or filling for desserts, or added to drinks.
6. Rhubarb
Rhubarb is actually a vegetable, but in Europe and North America, it is often prepared like a fruit.
While it has only 11 calories per stalk, it still packs almost 1 gram of fiber and almost 20% of the RDI for vitamin K.
Additionally, rhubarb fiber may help reduce high cholesterol, which is a common problem for people who struggle with their weight.
In a study in 83 people with atherosclerosis — a disease of the arteries — those given 23 mg of dried rhubarb extract per pound of body weight (50 mg per kg) for six months experienced a significant decrease in cholesterol and improved blood vessel function .
Rhubarb stalks can be stewed and served with porridge or your favorite cereal. Although it can be used in many ways, including in desserts, it’s best to stick to low sugar rhubarb dishes when trying to lose weight.
7. Kiwifruit
Kiwifruits are small, brown fruits with bright green or yellow flesh and tiny black seeds.
Very nutrient dense, kiwis are an excellent source of vitamin C, vitamin E, folate, and fiber, and have significant health benefits
In one study, 41 people with prediabetes ate two golden kiwis per day for 12 weeks. They experienced higher vitamin C levels, a reduction in blood pressure, and a 1.2-inch (3.1-cm) reduction in waist circumference
Additional studies note that kiwi can help control blood sugar, improve cholesterol, and support gut health — all additional weight loss benefits .
Kiwis have a low GI, so while they do contain sugar, it is released more slowly — resulting in smaller blood sugar spikes.
Furthermore, kiwis are rich in dietary fiber. One small, peeled fruit (69 grams) has over 2 grams of fiber, while the skin alone provides 1 extra gram of fiber .
Diets high in fiber from fruits and vegetables have been shown to promote weight loss, increase fullness and improve gut health.
Kiwifruit is soft, sweet, and delicious when eaten raw, peeled, or unpeeled It can also be juiced, used in salads, added to your morning cereal, or used in baked goods.
8. Melon
Melons are low in calories and have a high water content, which makes them very weight loss friendly.
Just 1 cup (150—160 grams) of melon, such as honeydew or watermelon, provides a modest 46—61 calories .
Though low in calories, melons are rich in fiber, potassium, and antioxidants, such as vitamin C, beta-carotene, and lycopene .
Moreover, consuming fruits with high water content may help you shed extra weight .
However, watermelon does have a high GI, so portion control is important.
Melons can be enjoyed fresh, cubed, or balled to liven up a fruit salad. They’re also easily blended into fruit smoothies or frozen into fruit popsicles.
9. Oranges
Like all citrus fruits oranges are low in calories while high in vitamin C and fiber. They are also very filling.
In fact, oranges are four times more filling than a croissant and twice as filling as a muesli bar.
While many people consume orange juice instead of orange slices, studies have found that eating whole fruits — rather than drinking fruit juices — not only results in less hunger and calorie intake but also increased feelings of fullness .
Therefore, if you are trying to lose weight, it may be better to eat oranges rather than drink orange juice. The fruit can be eaten alone or added to your favorite salad or dessert.
10. Bananas
When trying to lose weight, some people avoid bananas due to their high sugar and calorie content.
While bananas are more calorie dense than many other fruits, they are also more nutrient dense, supplying potassium magnesium, manganese, fiber, numerous antioxidants, and vitamins A, B6, and C
Their low to medium GI may help control insulin levels and regulate weight — particularly for people who have diabetes.
Additionally, one study illustrated that eating a banana per day reduced both blood sugar and cholesterol in people with high cholesterol .
High quality, nutrient dense, and low calorie foods like bananas are vital to any healthy weight loss plan.
