The 11 Best Fruits 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 grapefruit, or 123 grams (g), contains just 37 calories but provides 51% of the Daily Value (DV) for of vitamin C. Red varieties also provide a small amount of vitamin A (4).

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 (5, 6, 7).

Interestingly, a recent review found that grapefruit consumption reduced body fat, waist circumference, and blood pressure compared to control groups (8).

Plus, grapefruit is high in naringenin, a type of flavonoid with antioxidant and anti-inflammatory properties that may protect against diabetes and heart disease (9, 10, 11).

While grapefruit can be eaten on its own, it also makes a great addition to salads and other dishes.

summary

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.

2. Apples

Apples are low in calories and high in fiber, with 116 calories and 5.4 g of fiber per large fruit (223 g) (12).

They have also been found to support weight loss.

In one 2008 study, females were given three apples, three pears, or three oat cookies — with the same calorie value — per day for 10 weeks (13).

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 (13).

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 (14).

Research shows that apples are best eaten whole — rather than juiced — to reduce hunger and appetite (15, 16).

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 (17, 18, 19).

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.

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Apples are low in calories, high in fiber, and very filling. Studies indicate that they may support weight loss.

3. Berries

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 (20).

One cup (152 g) of strawberries contains under 50 calories and provides 3 g of dietary fiber, as well as 99% of the DV for vitamin C and 26% for manganese (21).

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 (22).

Additionally, eating berries may help decrease cholesterol levels, reduce blood pressure, and lower inflammation, which may be particularly helpful for people with overweight (23, 24).

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.

summary

Berries are low in calories and contain many important vitamins. They also may have positive effects on cholesterol levels, blood pressure, and inflammation.

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 (5).

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 (25, 26, 27, 28).

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.

summary

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.

5. Passion fruit

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 (29).

One purple passion fruit (18 g) contains just 18 calories and is a rich source of fiber, vitamin C, vitamin A, iron, and potassium (30).

For such a small fruit, passion fruit holds ample amounts of dietary fiber. In fact, five of these fruits provide 33% of the DV for less than 100 calories (30).

Fiber slows down your digestion, helping you feel fuller for longer and controlling your appetite (31).

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 (32).

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.

summary

Passion fruit is a low calorie, high fiber fruit that may benefit blood pressure and insulin sensitivity, potentially making it ideal for weight loss.

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 g of fiber and almost 12% of the DV for vitamin K (33).

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 (34).

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.

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Rhubarb, which is low in calories and high in fiber, may aid weight loss, and could help lower cholesterol

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 K, folate, and fiber, and have significant health benefits (35, 36).

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 (37).

Additional studies note that kiwi can help control blood sugar, improve cholesterol, and support gut health — all additional weight loss benefits (38, 39, 40, 41).

Kiwis have a low GI, so while they do contain sugar, it is released more slowly, resulting in smaller blood sugar spikes (38, 42).

Furthermore, kiwis are rich in dietary fiber. One small, peeled fruit (69 g) has over 2 g of fiber, while the skin alone provides 1 g of additional fiber (35, 43).

Diets high in fiber from fruits and vegetables have been shown to promote weight loss, increase fullness, and improve gut health (44).

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.

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Kiwifruits are highly nutritious and provide a range of health benefits. Their high fiber and low calorie content make them ideal for weight loss.

8. Melons

Melons are low in calories and have a high water content, which makes them great for weight control.

Just 1 cup (150–170 g) of melon, such as honeydew or watermelon, provides a modest 46–61 calories (45, 46).

Though low in calories, melons are rich in fiber, potassium, and antioxidants, such as vitamin C (45, 46).

Moreover, consuming fruits with high water content may help you shed extra weight (47).

However, watermelon does have a high GI, so portion control is important (48).

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.

summary

Melons are very low in calories and have a high water content, which may help you lose weight and keep you hydrated.

9. Oranges

Like all citrus fruits, oranges are low in calories while high in vitamin C and fiber. They are also very filling (49).

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 (15, 50).

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.

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Oranges are high in vitamin C and fiber. What’s more, they can help keep you feeling full.

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 B6 and C (51, 52, 53).

Their low to medium GI may help control blood sugar levels and regulate weight — particularly for people who have diabetes (5, 6, 7).

Additionally, one 2014 study illustrated that eating a banana per day reduced both blood sugar and cholesterol in people with high cholesterol (54).

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.

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Bananas’ ample nutrients and fiber make them an ideal part of a healthy weight loss plan.

11. Avocados

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 (55).

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 (56).

Other studies have found that eating avocados can increase feelings of fullness, decrease appetite, and improve cholesterol levels (57, 58).

Some research also suggests that regular consumption of avocados may be associated with improved diet quality and a reduced risk of heart disease (59, 60).

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.

summary

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

The bottom line

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.