Many fruits are low in calories yet rich in fiber, which may benefit weight loss. Some fruits, including apples, berries, and melons, may also increase feelings of fullness.
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.
Here are 11 of the best fruits to eat for weight loss.
Grapefruit is a cross between a pomelo and an orange and is commonly associated with dieting and weight loss.
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 (
Interestingly, 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.
Grapefruit is very low in calories and high in vitamin C. It may be a healthy snack before main meals to help reduce your overall food intake.
Apples are low in calories and high in fiber, with 116 calories and 5.4 g of fiber per large fruit (223 g) (
They have also been found to support weight loss.
The apple group lost 2.1 pounds (lbs), or 0.93 kilograms (kg), and the pear group 1.6 lbs (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 lbs (0.56 kg) per daily serving over a 4-year period (
That said, two older 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 improved HDL (good) cholesterol levels and decreased inflammation (
Apples can be enjoyed cooked or raw in a variety of ways. Try adding them to hot and cold cereals, yogurt, stews, and salads, or baking them on their own.
Apples are low in calories, high in fiber, and very filling. Studies indicate that they may support weight loss.
Berries are low calorie nutrient powerhouses.
For example, one cup (123 g) of raspberries contains just 64 calories but provides 36% of the DV for vitamin C and manganese, as well as 12% for vitamin K (
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 (
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.
Berries are low in calories and contain many important vitamins. They also may have positive effects on cholesterol levels, blood pressure, and inflammation.
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 g) contains 58 calories, while 1 cup (138 g) of cherries provides 87 calories, and two small plums (132 g) or four apricots (140 g) have less than 70 calories (
Compared to packaged snack foods 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.
Stone fruits like peaches, nectarines, and plums make for a low calorie, seasonal snack. They are a good alternative to chips, cookies, or other packaged foods.
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 purple passion fruit (18 g) contains just 18 calories and is a rich source of fiber, vitamin C, vitamin A, iron, and potassium (
Additionally, passion fruit seeds provide piceatannol, a substance linked to reductions in blood pressure and improved insulin sensitivity in males with overweight. 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.
Passion fruit is a low calorie, high fiber fruit that may benefit blood pressure and insulin sensitivity, potentially making it ideal for weight loss.
Rhubarb is actually a vegetable, but in Europe and North America, it is often prepared like a fruit.
Additionally, rhubarb fiber may help reduce high cholesterol.
In a 2007 study in 83 people with atherosclerosis — a disease of the arteries — those given 23 milligrams (mg) of dried rhubarb extract per lb of body weight (50 mg per kg) for 6 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.
Rhubarb, which is low in calories and high in fiber, may aid weight loss, and could help lower cholesterol
Kiwifruits are small, brown fruits with bright green or yellow flesh and tiny black seeds.
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-centimeter) reduction in waist circumference (
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.
Kiwifruits are highly nutritious and provide a range of health benefits. Their high fiber and low calorie content make them ideal for weight loss.
Melons are low in calories and have a high water content, which makes them great for weight control.
Moreover, consuming fruits with high water content may help you shed extra weight (
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.
Melons are very low in calories and have a high water content, which may help you lose weight and keep you hydrated.
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 lower 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.
Oranges are high in vitamin C and fiber. What’s more, they can help keep you feeling full.
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 B6 and C (
Additionally, one 2014 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 management plan.
Bananas can be enjoyed on their own as a convenient on-the-go snack or added either raw or cooked to a wide variety of dishes.
Bananas’ ample nutrients and fiber make them an ideal part of a healthy weight loss plan.
Avocados are a fatty, calorie-dense fruit grown in warm climates.
Half an avocado (100 g) contains 161 calories, making it one of the most calorie-dense fruits. The same amount provides 18% of the DV for vitamin K and 20% of the DV for folate (
Despite their high calorie and fat content, avocados may promote weight loss.
In one study, 51 people with overweight or obesity followed a low calorie diet, either with or without one avocado per day for 12 weeks. Both groups experienced significant weight loss, indicating that avocados are a smart choice for those looking to lose weight (
Avocados can be used as a replacement for butter or margarine on bread and toast. You can also add them to salads, smoothies, or dips.
People who eat avocados tend to weigh less than people who do not. Despite their high fat content, avocados may help promote weight loss and weight maintenance
Fruit is an essential part of a healthy diet — and may aid weight loss.
Most fruits are low in calories while high in nutrients and fiber, which can boost your fullness.
Keep in mind that it’s best to eat fruits whole rather than juiced.
What’s more, simply eating fruit is not the key to weight loss. You should also strive for a healthy, whole-foods-based diet alongside physical activity.