Table of ContentsView AllTable of ContentsBest FruitsLess-Ideal FruitsWays to Eat Fruit
Table of ContentsView All
View All
Table of Contents
Best Fruits
Less-Ideal Fruits
Ways to Eat Fruit
Fruitsprovide a high nutritional value, and research shows that eating fruit daily can help you lose weight.Because fruits are high infiberand water, they help you feel full, making you less likely to overeat. Grapefruit, apples, avocados, andwatermelonare some of the best fruits to support weight loss plans.This article discusses the best fruits for weight loss and how to incorporate them into your diet.Andrii Zastrozhnov/ Getty ImagesEating Fruit for Weight Loss: Which Are Best?Fruits are high inantioxidants, vitamins, minerals, and fiber, which are good for overall health. They are generally 80% to 90% water.The natural sugars in fruits can help satisfysweet cravings, while the fiber promotes digestive health. The high fiber and water content helps you feel full, so you’ll likely eat less.Many fruits are promoted as “superfoods,” or foods rich in nutrients, because they can affect health and illness prevention in positive ways.These foods should be part of a balanced diet that includes various fruits, vegetables, whole grains, dairy, and lean protein.Fruits Lower on the Glycemic IndexTheglycemic index(GI) measures how quickly carbohydrates break down and affect blood glucose (sugar) levels. High GI foods digest quickly and tend to spike blood sugar.Lower GI foods, such asfruits, digest slowly, which helps prevent those blood sugar spikes and keeps you feeling full longer. Lower GI fruits tend to be low in calories and high in fiber and water, which can help with weight management. Some of these are:Grapefruit: Half agrapefruithas 53 calories, 12 grams (g) of sugar, almost 2 g of fiber, and is 91% water.Research suggests eating fresh grapefruit can help with weight loss.Apples: A mediumapplehas 95 calories, 19 g of sugar, and 3 g of fiber.High-fiber, low-GI foods like apples can lessen blood sugar spikes and help manage weight.Avocados:A medium-sizedavocadohas about 240 calories.However, avocados have very little sugar, only about 0.4 g per fruit.Eating avocados regularly is associated with a lower prevalence of excess weight and helps reduce weight gain.Pears: A mediumpearhas 100 calories, 17 g of sugar, and 5.5 g of fiber.They are among the best high-fiber, low-GI foods to prevent blood sugar spikes and weight gain.Raspberries: A cup ofraspberrieshas about 64 calories, 5 g of sugar, 8 g of fiber, and about 86% water.The high-fiber, low-calorie combo helps control hunger and weight.Oranges: One orange has about 62 calories, 12 g of sugar, and 3 g of fiber. It’s also about 87% water.Citrusflavonoidscould be helpful in the management ofobesity.Strawberries: In a cup ofstrawberries, you’ll get about 53 calories, 8 g of sugar, and 3 g of fiber, with a water content of 91%.Bananas: One mediumbananahas about 105 calories, 14 g of sugar, and 3 g of fiber and is about 75% water.Research suggests that bananas are associated with less weight gain, but the association isn’t as strong as for apples, pears, and berries.Peaches: A medium peach has about 59 calories, 13 g of sugar, and 2 g of fiber, with a water content of 89%.Cantaloupe: One cup ofcantaloupehas approximately 60 calories, 14 g of sugar, and 2 g of fiber, and they’re over 90% water.Kiwi: In onekiwifruit, you’ll get about 42 calories, 6 g of sugar, and 2 g of fiber. It has a water content of 84%.Studies suggest that kiwifruit can be helpful in weight management.A Word From VerywellThough avocados are high in fiber, they are also high in fat, which packs a lot of calories and can hinder weight loss when eaten in excess. Be mindful that a serving of avocado is about one-third of a medium avocado or 50 grams.—JAMIE JOHNSON, RDN, MEDICAL EXPERT BOARDFruits Higher on Glycemic IndexSome fruits are higher on the glycemic index but can still support weight management if eaten in moderation.A one-cup serving ofwatermelonhas about 46 calories and 9 g of sugar. It’s also about 92% water but has less than a gram of fiber.That high water content can help curb hunger for several hours, and watermelon is a healthy alternative to processed snacks. Eating watermelon instead of low-fat cookies daily for four weeks was associated with lower body weight, blood pressure, waist-to-hip ratio, andbody mass index(BMI).A one-cup serving ofpineapplehas about 83 calories, 16 g of sugar, and 2 g of fiber, plus it’s 86% water.It may be higher on the GI, but it is effective in helping you feel full and is a healthy alternative to processed sweet snacks.BMI is a dated, flawed measure. It does not take into account factors such asbody composition, ethnicity, sex, race, and age. Even though it is a biased measure, BMI is still widely used in the medical community because it’s an inexpensive and quick way to analyze a person’s potential health status and outcomes.BMI, Waist Circumference, or Waist-To-Hip Ratio?Are Some Fruits Less Ideal for Weight Loss?Some fruits are fine in small portions but less than ideal for weight loss. For example:Dried fruitwithout added sugars is a healthy snack. But they pack many more calories and much more natural sugars into a much smaller portion. It’s easy to overeat dried fruit, interfering with weight loss plans. And some dried fruit contains added sugars.Fruit juicesusually have higher sugar concentrations than whole fruits, which can spike yourblood glucose levels.It’s easy to take in a lot of extra calories through juices.Canned or frozen fruitmakes a healthy snack, but those packed in heavy syrup or with added sugars can sabotage weight management.How to Eat Fruit for Weight LossIf weight loss is your goal, simply adding fruit won’t be helpful. Instead, use fruit as a substitute for sweets and other high-calorie foods with little nutritional value. Weight loss depends on taking in fewer calories than you burn. Most adults should aim for 1.5 to 2.5 cups of fruit daily.There’s no evidence that eating fruit at a particular time of day helps with weight loss. But whole fruit is the most likely to satisfy hunger and keep blood sugar from spiking. Here are some ways to enjoy these fruits:Eat whole, fresh fruit as a snack.Try unsweetened canned or frozen fruit.Add a side of fruit with meals (a healthy substitute for fries).Add fruit to foods such as cereal, oatmeal, yogurt, and muffins.Makefruit smoothies, ideally with whole fruits, and be mindful of other high-calorie ingredients.It’s usually best not to overeat any food, but it’s hard for most people to overdo fruit. On the other hand,too much fibercan lead to gastrointestinal discomfort. And an all-fruit diet can leave you withnutritional deficiencies.Fruit should be part of an overallbalanced dietrich in vegetables, whole grains, dairy, lean protein, and regular exercise. No single food alone can help you target weight loss in a specific body area.Loquat: Benefits and Tips on Finding ThemSummaryMost fruits are nutrient-dense and good for overall health. Because they’re high in water and fiber but low in fat and calories, they can help you manage your weight. Fruit alone won’t help you lose weight, though. If the goal is to lose weight, choose fruit to replacecalorie-densesweets and processed foods.Fruit should be part of a varied diet that includes vegetables, whole grains, lean proteins, and dairy.
Fruitsprovide a high nutritional value, and research shows that eating fruit daily can help you lose weight.
Because fruits are high infiberand water, they help you feel full, making you less likely to overeat. Grapefruit, apples, avocados, andwatermelonare some of the best fruits to support weight loss plans.
This article discusses the best fruits for weight loss and how to incorporate them into your diet.
Andrii Zastrozhnov/ Getty Images
Eating Fruit for Weight Loss: Which Are Best?
Fruits are high inantioxidants, vitamins, minerals, and fiber, which are good for overall health. They are generally 80% to 90% water.The natural sugars in fruits can help satisfysweet cravings, while the fiber promotes digestive health. The high fiber and water content helps you feel full, so you’ll likely eat less.
Many fruits are promoted as “superfoods,” or foods rich in nutrients, because they can affect health and illness prevention in positive ways.These foods should be part of a balanced diet that includes various fruits, vegetables, whole grains, dairy, and lean protein.
Fruits Lower on the Glycemic Index
Theglycemic index(GI) measures how quickly carbohydrates break down and affect blood glucose (sugar) levels. High GI foods digest quickly and tend to spike blood sugar.Lower GI foods, such asfruits, digest slowly, which helps prevent those blood sugar spikes and keeps you feeling full longer. Lower GI fruits tend to be low in calories and high in fiber and water, which can help with weight management. Some of these are:
A Word From VerywellThough avocados are high in fiber, they are also high in fat, which packs a lot of calories and can hinder weight loss when eaten in excess. Be mindful that a serving of avocado is about one-third of a medium avocado or 50 grams.—JAMIE JOHNSON, RDN, MEDICAL EXPERT BOARD
A Word From Verywell
Though avocados are high in fiber, they are also high in fat, which packs a lot of calories and can hinder weight loss when eaten in excess. Be mindful that a serving of avocado is about one-third of a medium avocado or 50 grams.—JAMIE JOHNSON, RDN, MEDICAL EXPERT BOARD
Though avocados are high in fiber, they are also high in fat, which packs a lot of calories and can hinder weight loss when eaten in excess. Be mindful that a serving of avocado is about one-third of a medium avocado or 50 grams.
—JAMIE JOHNSON, RDN, MEDICAL EXPERT BOARD
Fruits Higher on Glycemic Index
Some fruits are higher on the glycemic index but can still support weight management if eaten in moderation.
A one-cup serving ofwatermelonhas about 46 calories and 9 g of sugar. It’s also about 92% water but has less than a gram of fiber.That high water content can help curb hunger for several hours, and watermelon is a healthy alternative to processed snacks. Eating watermelon instead of low-fat cookies daily for four weeks was associated with lower body weight, blood pressure, waist-to-hip ratio, andbody mass index(BMI).
A one-cup serving ofpineapplehas about 83 calories, 16 g of sugar, and 2 g of fiber, plus it’s 86% water.It may be higher on the GI, but it is effective in helping you feel full and is a healthy alternative to processed sweet snacks.
BMI is a dated, flawed measure. It does not take into account factors such asbody composition, ethnicity, sex, race, and age. Even though it is a biased measure, BMI is still widely used in the medical community because it’s an inexpensive and quick way to analyze a person’s potential health status and outcomes.
BMI, Waist Circumference, or Waist-To-Hip Ratio?
Are Some Fruits Less Ideal for Weight Loss?
Some fruits are fine in small portions but less than ideal for weight loss. For example:
How to Eat Fruit for Weight Loss
If weight loss is your goal, simply adding fruit won’t be helpful. Instead, use fruit as a substitute for sweets and other high-calorie foods with little nutritional value. Weight loss depends on taking in fewer calories than you burn. Most adults should aim for 1.5 to 2.5 cups of fruit daily.
There’s no evidence that eating fruit at a particular time of day helps with weight loss. But whole fruit is the most likely to satisfy hunger and keep blood sugar from spiking. Here are some ways to enjoy these fruits:
It’s usually best not to overeat any food, but it’s hard for most people to overdo fruit. On the other hand,too much fibercan lead to gastrointestinal discomfort. And an all-fruit diet can leave you withnutritional deficiencies.
Fruit should be part of an overallbalanced dietrich in vegetables, whole grains, dairy, lean protein, and regular exercise. No single food alone can help you target weight loss in a specific body area.
Loquat: Benefits and Tips on Finding Them
Summary
Most fruits are nutrient-dense and good for overall health. Because they’re high in water and fiber but low in fat and calories, they can help you manage your weight. Fruit alone won’t help you lose weight, though. If the goal is to lose weight, choose fruit to replacecalorie-densesweets and processed foods.
Fruit should be part of a varied diet that includes vegetables, whole grains, lean proteins, and dairy.
27 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Sharma SP, Chung HJ, Kim HJ, Hong ST.Paradoxical effects of fruit on obesity.Nutrients.2016 Oct 14;8(10):633. doi:10.3390/nu8100633Park HA.Fruit intake to prevent and control hypertension and diabetes.Korean J Fam Med.2021 Jan;42(1):9-16. doi:10.4082/kjfm.20.0225Cobos Á, Díaz O. ‘Superfoods’:Reliability of the information for consumers available on the web.Foods. 2023 Jan 26;12(3):546. doi:10.3390/foods12030546Academy of Nutrition and Dietetics.What is glycemic index?.MyFoodData.Grapefruit.Fujioka K, Greenway F, Sheard J, Ying Y.The effects of grapefruit on weight and insulin resistance: Relationship to the metabolic syndrome.Journal of Medicinal Food.Mar 2006.49-54. doi:10.1089/jmf.2006.9.49Harvard T.H. Chan School of Public Health.Apples.Bertoia ML, Mukamal KJ, Cahill LE, et al.Changes in intake of fruits and vegetables and weight change in United States men and women followed for up to 24 years: analysis from three prospective cohort studies.PLoS Medicine. doi:10.1371/journal.pmed.1001878Harvard T.H. Chan School of public Health.Avocados.Dreher ML, Davenport AJ.Hass avocado composition and potential health effects.Crit Rev Food Sci Nutr. 2013;53(7):738-750. doi:10.1080/10408398.2011.556759Heskey C, Oda K, Sabaté J.Avocado intake, and longitudinal weight and body mass index changes in an adult cohort.Nutrients.2019 Mar 23;11(3):691. doi:10.3390/nu11030691U.S. Department of Agriculture. FoodData Central.Pears, raw.MyFoodData.Raspberries, raw.MyFoodData.Oranges.Nakajima VM, Macedo GA, Macedo JA.Citrus bioactive phenolics: Role in the obesity treatment.LWT - Food Science and Technology.2014;59(2):1205-1212. doi:10.1016/j.lwt.2014.02.060MyFoodData.Strawberries.MyFoodData.Bananas.MyFoodData.Yellow peaches.MyFoodData.Cantaloupe melons.MyFoodData.Kiwifruit.Richardson DP, Ansell J, Drummond LN.The nutritional and health attributes of kiwifruit: A review.Eur J Nutr.2018;57(8):2659-2676. doi:10.1007/s00394-018-1627-zMyFoodData.Watermelon.Lum T, Connolly M, Marx A, Beidler J, Hooshmand S, Kern M, Liu C, Hong MY.Effects of fresh watermelon consumption on the acute satiety response and cardiometabolic risk factors in overweight and obese adults.Nutrients.2019 Mar 12;11(3):595. doi:10.3390/nu11030595MyFoodData.Pineapple.Harvard Health Publishing.Is eating dried fruit healthy?.Johns Hopkins Medicine.Grapefruit benefits.U.S. Department of Agriculture.Fruits.Additional ReadingMedlinePlus.Glycemic index and diabetes.Oregon State University. Linus Pauling Institute.Glycemic index and glycemic load.
27 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Sharma SP, Chung HJ, Kim HJ, Hong ST.Paradoxical effects of fruit on obesity.Nutrients.2016 Oct 14;8(10):633. doi:10.3390/nu8100633Park HA.Fruit intake to prevent and control hypertension and diabetes.Korean J Fam Med.2021 Jan;42(1):9-16. doi:10.4082/kjfm.20.0225Cobos Á, Díaz O. ‘Superfoods’:Reliability of the information for consumers available on the web.Foods. 2023 Jan 26;12(3):546. doi:10.3390/foods12030546Academy of Nutrition and Dietetics.What is glycemic index?.MyFoodData.Grapefruit.Fujioka K, Greenway F, Sheard J, Ying Y.The effects of grapefruit on weight and insulin resistance: Relationship to the metabolic syndrome.Journal of Medicinal Food.Mar 2006.49-54. doi:10.1089/jmf.2006.9.49Harvard T.H. Chan School of Public Health.Apples.Bertoia ML, Mukamal KJ, Cahill LE, et al.Changes in intake of fruits and vegetables and weight change in United States men and women followed for up to 24 years: analysis from three prospective cohort studies.PLoS Medicine. doi:10.1371/journal.pmed.1001878Harvard T.H. Chan School of public Health.Avocados.Dreher ML, Davenport AJ.Hass avocado composition and potential health effects.Crit Rev Food Sci Nutr. 2013;53(7):738-750. doi:10.1080/10408398.2011.556759Heskey C, Oda K, Sabaté J.Avocado intake, and longitudinal weight and body mass index changes in an adult cohort.Nutrients.2019 Mar 23;11(3):691. doi:10.3390/nu11030691U.S. Department of Agriculture. FoodData Central.Pears, raw.MyFoodData.Raspberries, raw.MyFoodData.Oranges.Nakajima VM, Macedo GA, Macedo JA.Citrus bioactive phenolics: Role in the obesity treatment.LWT - Food Science and Technology.2014;59(2):1205-1212. doi:10.1016/j.lwt.2014.02.060MyFoodData.Strawberries.MyFoodData.Bananas.MyFoodData.Yellow peaches.MyFoodData.Cantaloupe melons.MyFoodData.Kiwifruit.Richardson DP, Ansell J, Drummond LN.The nutritional and health attributes of kiwifruit: A review.Eur J Nutr.2018;57(8):2659-2676. doi:10.1007/s00394-018-1627-zMyFoodData.Watermelon.Lum T, Connolly M, Marx A, Beidler J, Hooshmand S, Kern M, Liu C, Hong MY.Effects of fresh watermelon consumption on the acute satiety response and cardiometabolic risk factors in overweight and obese adults.Nutrients.2019 Mar 12;11(3):595. doi:10.3390/nu11030595MyFoodData.Pineapple.Harvard Health Publishing.Is eating dried fruit healthy?.Johns Hopkins Medicine.Grapefruit benefits.U.S. Department of Agriculture.Fruits.Additional ReadingMedlinePlus.Glycemic index and diabetes.Oregon State University. Linus Pauling Institute.Glycemic index and glycemic load.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Sharma SP, Chung HJ, Kim HJ, Hong ST.Paradoxical effects of fruit on obesity.Nutrients.2016 Oct 14;8(10):633. doi:10.3390/nu8100633Park HA.Fruit intake to prevent and control hypertension and diabetes.Korean J Fam Med.2021 Jan;42(1):9-16. doi:10.4082/kjfm.20.0225Cobos Á, Díaz O. ‘Superfoods’:Reliability of the information for consumers available on the web.Foods. 2023 Jan 26;12(3):546. doi:10.3390/foods12030546Academy of Nutrition and Dietetics.What is glycemic index?.MyFoodData.Grapefruit.Fujioka K, Greenway F, Sheard J, Ying Y.The effects of grapefruit on weight and insulin resistance: Relationship to the metabolic syndrome.Journal of Medicinal Food.Mar 2006.49-54. doi:10.1089/jmf.2006.9.49Harvard T.H. Chan School of Public Health.Apples.Bertoia ML, Mukamal KJ, Cahill LE, et al.Changes in intake of fruits and vegetables and weight change in United States men and women followed for up to 24 years: analysis from three prospective cohort studies.PLoS Medicine. doi:10.1371/journal.pmed.1001878Harvard T.H. Chan School of public Health.Avocados.Dreher ML, Davenport AJ.Hass avocado composition and potential health effects.Crit Rev Food Sci Nutr. 2013;53(7):738-750. doi:10.1080/10408398.2011.556759Heskey C, Oda K, Sabaté J.Avocado intake, and longitudinal weight and body mass index changes in an adult cohort.Nutrients.2019 Mar 23;11(3):691. doi:10.3390/nu11030691U.S. Department of Agriculture. FoodData Central.Pears, raw.MyFoodData.Raspberries, raw.MyFoodData.Oranges.Nakajima VM, Macedo GA, Macedo JA.Citrus bioactive phenolics: Role in the obesity treatment.LWT - Food Science and Technology.2014;59(2):1205-1212. doi:10.1016/j.lwt.2014.02.060MyFoodData.Strawberries.MyFoodData.Bananas.MyFoodData.Yellow peaches.MyFoodData.Cantaloupe melons.MyFoodData.Kiwifruit.Richardson DP, Ansell J, Drummond LN.The nutritional and health attributes of kiwifruit: A review.Eur J Nutr.2018;57(8):2659-2676. doi:10.1007/s00394-018-1627-zMyFoodData.Watermelon.Lum T, Connolly M, Marx A, Beidler J, Hooshmand S, Kern M, Liu C, Hong MY.Effects of fresh watermelon consumption on the acute satiety response and cardiometabolic risk factors in overweight and obese adults.Nutrients.2019 Mar 12;11(3):595. doi:10.3390/nu11030595MyFoodData.Pineapple.Harvard Health Publishing.Is eating dried fruit healthy?.Johns Hopkins Medicine.Grapefruit benefits.U.S. Department of Agriculture.Fruits.
Sharma SP, Chung HJ, Kim HJ, Hong ST.Paradoxical effects of fruit on obesity.Nutrients.2016 Oct 14;8(10):633. doi:10.3390/nu8100633
Park HA.Fruit intake to prevent and control hypertension and diabetes.Korean J Fam Med.2021 Jan;42(1):9-16. doi:10.4082/kjfm.20.0225
Cobos Á, Díaz O. ‘Superfoods’:Reliability of the information for consumers available on the web.Foods. 2023 Jan 26;12(3):546. doi:10.3390/foods12030546
Academy of Nutrition and Dietetics.What is glycemic index?.
MyFoodData.Grapefruit.
Fujioka K, Greenway F, Sheard J, Ying Y.The effects of grapefruit on weight and insulin resistance: Relationship to the metabolic syndrome.Journal of Medicinal Food.Mar 2006.49-54. doi:10.1089/jmf.2006.9.49
Harvard T.H. Chan School of Public Health.Apples.
Bertoia ML, Mukamal KJ, Cahill LE, et al.Changes in intake of fruits and vegetables and weight change in United States men and women followed for up to 24 years: analysis from three prospective cohort studies.PLoS Medicine. doi:10.1371/journal.pmed.1001878
Harvard T.H. Chan School of public Health.Avocados.
Dreher ML, Davenport AJ.Hass avocado composition and potential health effects.Crit Rev Food Sci Nutr. 2013;53(7):738-750. doi:10.1080/10408398.2011.556759
Heskey C, Oda K, Sabaté J.Avocado intake, and longitudinal weight and body mass index changes in an adult cohort.Nutrients.2019 Mar 23;11(3):691. doi:10.3390/nu11030691
U.S. Department of Agriculture. FoodData Central.Pears, raw.
MyFoodData.Raspberries, raw.
MyFoodData.Oranges.
Nakajima VM, Macedo GA, Macedo JA.Citrus bioactive phenolics: Role in the obesity treatment.LWT - Food Science and Technology.2014;59(2):1205-1212. doi:10.1016/j.lwt.2014.02.060
MyFoodData.Strawberries.
MyFoodData.Bananas.
MyFoodData.Yellow peaches.
MyFoodData.Cantaloupe melons.
MyFoodData.Kiwifruit.
Richardson DP, Ansell J, Drummond LN.The nutritional and health attributes of kiwifruit: A review.Eur J Nutr.2018;57(8):2659-2676. doi:10.1007/s00394-018-1627-z
MyFoodData.Watermelon.
Lum T, Connolly M, Marx A, Beidler J, Hooshmand S, Kern M, Liu C, Hong MY.Effects of fresh watermelon consumption on the acute satiety response and cardiometabolic risk factors in overweight and obese adults.Nutrients.2019 Mar 12;11(3):595. doi:10.3390/nu11030595
MyFoodData.Pineapple.
Harvard Health Publishing.Is eating dried fruit healthy?.
Johns Hopkins Medicine.Grapefruit benefits.
U.S. Department of Agriculture.Fruits.
MedlinePlus.Glycemic index and diabetes.Oregon State University. Linus Pauling Institute.Glycemic index and glycemic load.
MedlinePlus.Glycemic index and diabetes.
Oregon State University. Linus Pauling Institute.Glycemic index and glycemic load.
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