9 of the Best Fruits for Weight Loss, According to a Dietitian

Many people who are trying to lose weight cut fruit from their diets. They think of fruit as high in sugar and assume it’s bad for their health and waistline. 

While fruit does contain natural sugars, it can support weight management. That’s because fruit is low in calories but high in filling fluid and fiber. And if you feel fuller and satisfied, you may consume fewer calories overall. 

Of course, weight loss is complex. Eating fruit isn’t the only answer to managing your weight. But it can be part of a balanced weight-loss plan while providing lots of health-protective nutrients. 

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Read on for a guide to the best fruits for weight loss. 

Why is fruit good for weight loss?

Studies show that eating fruit before a meal may help reduce calorie intake at that meal by about 18%. This is likely due to a combination of things.

Source of fiber

Many fruits contain fiber, a nutrient known to help with weight management. Fiber may help you find a comfortable weight in several ways, including: 

• Making you feel full after eating

• Helping you stay full longer

• Changing how you absorb food so you take in fewer calories

• Encouraging the growth of gut bacteria that support weight loss

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Some studies suggest that consuming foods that promote satiety (feeling of fullness) or reduce hunger can help with weight loss. Fruits with the highest fiber content include passion fruit, guava, and raspberries. 

High in fluid

Many fruits are made up largely of water. Water takes up space in your stomach, helping you feel fuller. Fruits with the highest water content include watermelon, strawberries, and grapefruit.

Low in calories

Fruits are naturally low in calories because they’re filled with calorie-free water. This means you can eat a filling portion for relatively few calories. The U.S. Department of Agriculture (USDA) recommends filling half of your plate with fruit and vegetables at meals. 

But remember, weight management is about more than just calories. Eating fruit can support weight loss, but it shouldn’t be the only strategy. If weight loss is your goal, a dietitian can help create a personalized plan.

Can replace ultra-processed foods

Research suggests that in the U.S., 58% of people’s calories come from ultra-processed foods, such as chips, candy, and baked goods. Meanwhile, only 12.3% of adults say they meet the recommended daily fruit intake (1.5 to 2 cups, or 2 to 5 servings). Replacing ultra-processed foods with whole foods, like fruits and vegetables, is better for weight loss and your overall health. 

Best fruits for weight loss

Here’s a list of nine of the best fruits for weight loss. Each is low in calories and high in fiber and/or fluids. 

Note that most studies on specific fruit are sponsored by organizations that would profit from selling them. That doesn’t mean the studies are untrue. But it does mean that there’s some risk that results could be biased. Other large-scale, independent studies have shown that fruit in general can help with weight loss.

1. Apples

Apples are a source of antioxidants called polyphenols, which may have anti-obesity effects. A review of studies found that eating apples regularly can help with weight loss. Just make sure you eat the peel too, as most of the fiber and polyphenols are in the peel or just below it. 

In 1 small apple (149 g) there are: 

• 77 calories

• 0 g fat

• 20 g carbohydrate

• 3.6 g fiber

• Less than 1 g protein 

For a satiating snack, slice an apple and have it with 1 tbsp of peanut butter or 1 oz of cheddar cheese. The combination of nutrients will keep you full for hours. 

2. Blueberries

One study on the health benefits of blueberries, partially funded by the Highbush Blueberry Council, found that blueberries are high in antioxidants called anthocyanins. Anthocyanins are linked to lower rates of obesity and heart disease. High anthocyanin intake was associated with 3% to 9% lower fat mass and less central belly fat. 

Another study, also partially funded by the Highbush Blueberry Council, found that people who ate the most blueberries had less weight gain compared to those who ate other fruits. 

A cup of blueberries (148 g) contains: 

• 84 calories

• 0 g fat

• 21 g carbohydrate

• 3.6 g fiber

• 1 g protein 

Blueberries are a perfect addition to smoothies or green salads. You can also freeze them for a cool snack.

3. Grapefruit

Many people associate grapefruit with weight loss because of the “Grapefruit Diet,” an eating plan popularized in the 1920s. This very low-calorie diet (500 calories per day), is too restrictive to support human health. Most people need closer to 2,000 calories per day. While you shouldn’t try the Grapefruit Diet, you can certainly enjoy this low-calorie fruit as part of a balanced eating plan. 

Half of a large grapefruit (166 g) contains: 

• 53 calories

• 0 g fat

• 13 g carbohydrate

• 2 g fiber

• 1 g protein 

Enjoy grapefruit raw, or slice it in half and broil it for 5 minutes to caramelize the natural sugars. You can also cut it into segments to toss into salads or add to plain water for a boost of flavor. 

Note: Grapefruit interacts with a long list of prescription medications. So, check with your pharmacist before adding it to your diet.

4. Guava

Guava has more fiber than most other fruits and is very high in vitamin C. Vitamin C is an important antioxidant that protects cells from damage and supports a healthy immune system.

A cup of guava (165 g) contains: 

• 112 calories

• 1.5 fat

• 24 g carbohydrate

• 9 g fiber

• 4.2 g protein 

Guava skin and seeds are edible, so you can eat it whole. But some people find guava tough and choose to eat only the flesh. You can also purée guava and add it to smoothies, salad dressings, and sauces. 

5. Passion fruit

Passion fruit, also known as granadilla, has more fiber than any other fruit. It also contains the antioxidant piceatannol, which may help improve insulin sensitivity in people with excess weight. 

In ½ cup of passion fruit (118 g) there is: 

• 114 calories

• 0 fat

• 27.5 g carbohydrate

• 12 g fiber

• 2.5 g protein 

Slice passion fruit in half to reveal pulp and sweet seeds on the inside — these are the edible parts. Use a spoon to scoop them out and enjoy it as is, or add them to yogurt, sauces, or baked goods. 

6. Pears

Crunchy and sweet, pears are a fiber-rich fruit that leave you feeling full and satisfied. One study, partially funded by Pear Bureau Northwest, found that people who regularly consume pears have better nutrient intake and lower rates of obesity. (Of course, this is a correlation, not cause-and-effect). Pears also provide a moderate amount of vitamin C and potassium, which help keep your nerves, muscles, and heart working well. 

A small pear (148 g) contains: 

• 84 calories

• 0 g fat

• 22.5 g carbohydrate

• 4.6 g fiber

• Less than 1 g protein 

Pears are versatile — you can eat them raw, poached, or grilled. They go well with cheeses, like bleu cheese or goat cheese. Or, you can use pears to add a touch of sweetness to blended squash or pumpkin soup. 

7. Raspberries

All berries are nutritious and loaded with antioxidants. But raspberries have more fiber than other berries. And they’re high in vitamin C. 

In 1 cup of raspberries (123 g) there are: 

• 64 calories

• 0 g fat

• 15 g carbohydrate

• 8 g fiber

• 1.5 g protein 

Raspberries are highly perishable, so eat them quickly. You can also buy them frozen to avoid worrying about their short shelf life. Snack on plain raspberries or add them to yogurt, oatmeal, salads, and smoothies.

8. Strawberries

Like the other fruits on this list, strawberries are low in calories and high in water content (91%). One study, partially funded by the California Strawberry Commission, found that strawberries contain bioactive compounds that can help lower insulin resistance in adults with obesity and high cholesterol. 

A cup of strawberries (166 g) contains: 

• 53 calories

• 0 g fat

• 13 g carbohydrates

• 3 g fiber

• 1 g protein 

Dip strawberries in yogurt, mix them into oatmeal, or blend them into smoothies. You can also use them in a salad with balsamic vinegar and fresh basil. 

9. Watermelon

True to its name, watermelon contains a lot of water (92%). One study, partially funded by the National Watermelon Promotion Board, suggests that watermelon may have anti-inflammatory properties that can help lower body fat and body weight. Watermelon is also high in lycopene, an antioxidant that may help protect against prostate cancer, Type 2 diabetes, heart disease, and stroke.

A cup of watermelon (154 g) contains: 

• 46 calories

• 0 g fat

• 12 g carbohydrates

• 1 g fiber

• 1 g protein 

Try making a salad with watermelon, feta cheese, and mint. Watermelon can also be grilled or barbecued and served as dessert. 

Tips to add more fruit to your diet

Here are some easy, quick ways to add more fruit to your diet:

• Include fruit at breakfast: Try apples diced in oatmeal, or berries on top of yogurt or cold cereal.

• Blend fruit into smoothies: The most nutritious fruit smoothies include berries or other fruit of your choice, veggies, and protein. When adding protein to smoothies, try Greek yogurt, nut butter, or protein powder.

• Make fruit your snack food: Keep fruit on hand to satisfy your hunger between meals.

• Add fruit to savory dishes: Try mango salsa, add berries or pears to salads, or drop pomegranate seeds into rice dishes.

• Make fruit visible: Leave a fruit bowl on the counter or table. Seeing it makes you more likely to eat it.

• Keep frozen fruit on hand: It’s fresh when you defrost it and won’t spoil or wilt. 

• Blend it into soups: Do you know what’s better than butternut squash soup? Butternut-apple-pear soup! 

• Enjoy fruit as dessert: Try grilled peaches, baked apples, or poached pears. Grilling or barbecuing fruit caramelizes the sugars and intensifies their sweetness.

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Written by:

Cara Rosenbloom, RD

Cara Rosenbloom, RD, has been a registered dietitian for 22 years. She began her career working as a dietitian at Toronto's Hospital for Sick Children (SickKids).

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician in a variety of clinical settings. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

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