What fruits are good for weight loss?

Medically reviewed by Jared Meacham, Ph.D., RD, CSCS— Written by Elise Mandl, BSc, Msc, APD — Updated on October 10, 2023

From http://www.healthline.com

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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.

Eating fruit is linked to a lower body weight and a lower risk of diabetes, high blood pressure, cancer, and heart disease (1Trusted Source, 2Trusted Source).

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) of vitamin C. Red varieties also provide a small amount of vitamin A (3Trusted Source).

Grapefruit also 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 maintenance, though the evidence is limited (4, 5Trusted Source, 6).

Plus, grapefruit is high in naringenin, a flavonoid with antioxidant and anti-inflammatory properties that may protect against diabetes and heart disease (7Trusted Source).

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) (8Trusted Source).

They have also been found to support weight loss. 

Apples contain polyphenols that may help prevent visceral fat accumulation in people with varied BMI and weights, according to a review of research (9Trusted Source).

Research from 2022 noted that apple peels contain antioxidants and beneficial compounds that may reduce the risk of obesity (10Trusted Source).

Research shows that apples are best eaten whole — rather than juiced — to reduce hunger and appetite (11Trusted Source, 12).

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 (13Trusted Source).

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.

SUMMARY

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, manganese, and 12% for vitamin K (14Trusted Source).

One cup (152 g) of strawberries contains under 50 calories and provides 3 g of dietary fiber and 99% of the DV for vitamin C and 26% for manganese(15Trusted Source).

Berries are also filling. One small 2015 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 (16Trusted Source).

Additionally, eating berries may help decrease cholesterol levels, reduce blood pressure, and lower inflammation, which may be particularly helpful for people with overweight (17Trusted Source, 18Trusted Source).

Both fresh or frozen berries can be added to oatmeal 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

Tracey Kusiewicz/Foodie Photography/Getty Images

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 a healthful choice for people trying to lose weight (4Trusted Source).

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 (19Trusted Source, 20Trusted Source, 21Trusted Source, 22Trusted Source).

Stone fruits are a more filling, nutrient-dense option than packaged snack foods like chips or cookies.

Stone fruits can be eaten fresh, chopped 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 originates in South America and grows on a flowering vine. It has a tough outer rind — purple or yellow — with an edible, pulpy seed mass inside (23Trusted Source).

One purple passion fruit (18 g) contains just 18 calories and is a rich source of fiber, vitamin C, vitamin A, iron, and potassium (24Trusted Source).

For such a small fruit, passion fruit has ample dietary fiber. Five of these fruits provide 33% of the DV for less than 100 calories (24Trusted Source).

Fiber slows your digestion, helping you feel fuller for longer and controlling your appetite (25Trusted Source).

Additionally, passion fruit seeds provide piceatannol, a substance linked to reduced blood pressure and improved insulin sensitivity in males with overweight. However, more research is needed (26Trusted Source).

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 a vegetable, but it is often prepared like a fruit in Europe and North America.

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 (27Trusted Source).

Additionally, rhubarb fiber may help reduce high cholesterol.

A 2022 review notes that rhubarb contains compounds that may support glucose regulation and fat metabolism, which may support cardiovascular health (28Trusted Source).

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. 

SUMMARY

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 (29Trusted Source, 30Trusted Source).

In one study, 41 people with prediabetes ate two golden kiwis daily for 12 weeks. They experienced higher vitamin C levels, reduced blood pressure, and a 1.2-inch (3.1-centimeter) reduction in waist circumference (31Trusted Source). 

Additional studies note that kiwi can help control blood sugar, improve cholesterol, and support gut health — all additional weight loss benefits (32Trusted Source, 33Trusted Source, 34Trusted Source, 35Trusted Source).

Kiwis have a low GI, so while they contain sugar, it is released more slowly, resulting in smaller blood sugar spikes (32Trusted Source, 3Trusted Source6Trusted Source).

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 (29Trusted Source, 3Trusted Source7Trusted Source).

Diets high in fiber from fruits and vegetables have been shown to promote weight loss, increase fullness, and improve gut health (38Trusted Source). 

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.

SUMMARY

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

Link to original article below.

https://www.healthline.com/nutrition/best-weight-loss-fruits