Best Fruits For Weight Loss: What To Look For

Packed with essential nutrients, fiber, and natural sugars, fruit can offer a delicious and nutritious way to support your weight loss goals. This comprehensive guide delves into the world of fruits, uncovering the top contenders known for their ability to shed those stubborn pounds. 

From metabolism-boosting berries to more tropical fruits packed with fiber, discover the best fruits to incorporate into your weight loss journey one juicy bite at a time. 

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Can Eating Fruit Help You Lose Weight?

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Eating fruit can aid in weight loss when consumed as part of a balanced diet (1). An extensive systematic review from 2015 analyzed data from 17 studies involving over 550,000 participants and found that consuming fruits was linked to a decrease in body weight and waist circumference and a 17% lower risk of developing obesity (2). 

These are some of the attributes of fruit that contribute to its helpful role in managing weight: 

1. Low caloric density: Fruit is comprised largely of water and fiber, which add volume while contributing minimal to no calories. 
2. High fiber content: Fruits are packed full of fiber which, among many other health benefits, can help you feel fuller for longer (3).
3. Antioxidants, essential vitamins, and minerals: The nutrients found in fruit are critical to a healthy metabolism and overall health. 

It’s still important to be mindful of portion sizes for fruit. While whole fruits are undoubtedly nutritious, they still contain natural sugars. Eating them in excess could have the opposite effect and contribute to weight gain. In addition to fruit, incorporate a balance of vegetables, lean proteins, whole grains, and healthy fats into your diet. Maintaining a calorie deficit is crucial for weight loss regardless of the specific foods you eat. 

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How Do Fruits Support Weight Loss?

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High Fiber Content Adds Volume And Increases Satiety  

Dietary fiber is found in plant-based foods like fruits, vegetables, whole grains, legumes, nuts, and seeds. Fiber is a carbohydrate that cannot be digested by the body. It adds bulk to meals, supports digestive health, and contributes to a feeling of fullness which can ultimately reduce calorie consumption.  

Low-Glycemic Index Curbs Cravings Without The Blood Sugar Spike

The natural sugars found in fruits provide energy and reduce the likelihood of cravings for unhealthy snacking and late-night overeating. Fruits high in fiber are known for their low glycemic index, which means they’re less likely to cause blood sugar spikes and subsequent crashes (4).

Fruity Flavors Make High-Satiety Foods More Enticing

High-protein sources like low-fat Greek yogurt, cottage cheese, almond butter, or cheese slices are healthy snack options but can be bland by themselves. Similarly, whole grains can be filling but flavorless. Adding fruit to the mix is a great way to elevate flavor, texture, and sweetness. 

For example, adding a handful of fresh berries to your morning yogurt or cottage cheese instantly makes your meal more well-rounded with protein, fiber, antioxidants, and other micronutrients. Oatmeal topped with an assortment of banana, mango, or guava can be a fun and colorful way to start your morning while packing in tons of flavor and nutrients. Snack on apple slices with almond butter or cheese to tide you over until your next meal. 

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Which Fruits Are Best For Weight Loss?

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Fruits and vegetables are some of the primary sources of natural fiber. Fiber offers numerous health advantages from protecting against heart disease, stroke, and type 2 diabetes to promoting regular bowel movements and assisting in weight loss, especially in those contending with obesity (3). This is primarily because fiber-rich foods keep you feeling full for longer.

‍The recommended fiber intake is around 30–35 g per day for men and between 25–32 g per day for women, though experts say most Americans aren’t getting nearly enough fiber in their diets (5, 6). 

The Dietary Guidelines provide a helpful ranking of fruits that are highest in fiber per standard portion (7). Here’s a list of the some of the top fruits and their calorie content, ranked by grams of fiber per standard serving:

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Guava

1 cup contains 112 calories and 9g of fiber.

Nance

1 cup contains 82 calories and 8.4g of fiber.

Raspberries

1 cup contains 64 calories and 8.0g of fiber.

Loganberries

1 cup contains 81 calories and 7.8g of fiber.

Blackberries

1 cup contains 62 calories and 7.6g of fiber.

Soursop

1 cup contains 148 calories and 7.4g of fiber.

Boysenberries

1 cup contains 66 calories and 7.0g of fiber.

Gooseberries

1 cup contains 66 calories and 6.5g of fiber.

Asian Pear

1 medium contains 75 calories and 6.5g of fiber.

Passion fruit

1/4 cup contains 57 calories and 6.1g of fiber.

Wild Blueberries

1 cup contains 80 calories and 6.2g of fiber.

Persimmon

1 fruit contains 118 calories and 6.0g of fiber.

Pear

1 medium fruit contains 103 calories and 5.5g of fiber.

Kiwifruit

1 cup contains 110 calories and 5.4g of fiber.

Grapefruit

1 fruit contains 130 calories and 5g of fiber.

Apple with Skin

1 medium fruit contains 104 calories and 4.8g of fiber.

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Fruits To Avoid For Weight Loss

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As long as fruit is consumed in moderation alongside a balanced diet, no specific fruit would hinder weight loss. However, processed fruit forms have a different nutritional profile that may not contribute to weight management goals as well as whole fruit. Here are some examples:

Juice

Fruit juice has been controversial in the nutritional world. While whole fruits offer an excellent source of dietary fiber, fruit juice doesn’t necessarily have the same benefits. For example, one raw apple with skin provides around 4 grams of fiber whereas a cup of store-bought apple juice contains no fiber (6). Furthermore, juice is full of added sugars and empty calories, which can contribute to weight gain (8). 

If you’re looking for the best option for fruit juice, reach for fresh-squeezed juice without added sugars. 

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Dried fruit

Dried fruit is another sneaky source of sugar. While you may think snacking on dried fruits throughout the day is healthy, it may actually harm your weight loss efforts.

For example, 100 grams of dried apricots contain 53 grams of sugar, compared with 100 grams of fresh apricots, which contain only 9 grams of sugar. While snacking on dried fruits occasionally will not harm your health, stick to the fresh stuff if you want to prioritize blood sugar control and weight management.

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Key Takeaways

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Fruit can be an excellent source of fiber and nutrients. To get the maximum benefits, stick to whole and fresh fruits, control portion size, and eat a well-balanced diet full of vegetables, lean proteins, and whole grains. 

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A balanced diet rich in fiber and protein is key in any weight loss journey. With many genetic, environmental, and physiological factors at play, medication-based therapies like GLP-1 receptor agonists are safe and effective ways to address obesity and its related conditions.

Mochi Health is here to support you on your weight loss journey. See if you’re eligible for our holistic care plan that includes 1-on-1 provider visits, nutrition consultations, 24/7 customer support, and affordable medications delivered to your home.

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Sources

1. Dreher, M. L., & Ford, N. A. (2020). A Comprehensive Critical Assessment of Increased Fruit and Vegetable Intake on Weight Loss in Women. Nutrients, 12(7), 1919. https://doi-org.offcampus.lib.washington.edu/10.3390/nu12071919
2. Schwingshackl, L., Hoffmann, G., Kalle-Uhlmann, T., Arregui, M., Buijsse, B., & Boeing, H. (2015). Fruit and Vegetable Consumption and Changes in Anthropometric Variables in Adult Populations: A Systematic Review and Meta-Analysis of Prospective Cohort Studies. PloS one, 10(10), e0140846. https://doi-org.offcampus.lib.washington.edu/10.1371/journal.pone.0140846
3. Anderson, J. W., Baird, P., Davis, R. H., Jr, Ferreri, S., Knudtson, M., Koraym, A., Waters, V., & Williams, C. L. (2009). Health benefits of dietary fiber. Nutrition reviews, 67(4), 188–205. https://doi.org/10.1111/j.1753-4887.2009.00189.x
4. Giacco, R., Parillo, M., Rivellese, A. A., Lasorella, G., Giacco, A., D'Episcopo, L., & Riccardi, G. (2000). Long-term dietary treatment with increased amounts of fiber-rich low-glycemic index natural foods improves blood glucose control and reduces the number of hypoglycemic events in type 1 diabetic patients. Diabetes care, 23(10), 1461–1466. https://doi.org/10.2337/diacare.23.10.1461
5. Barber, T. M., Kabisch, S., Pfeiffer, A. F. H., & Weickert, M. O. (2020). The Health Benefits of Dietary Fibre. Nutrients, 12(10), 3209. https://doi-org.offcampus.lib.washington.edu/10.3390/nu12103209
6. Hoy, M. K., & Goldman, J. D. (2014). Retrieved from https://www.ars.usda.gov/arsuserfiles/80400530/pdf/dbrief/12_fiber_intake_0910.pdf
7. Current dietary guidelines. Food Sources of Dietary Fiber | Dietary Guidelines for Americans. (n.d.). https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials/food-sources-select-nutrients/food-0 
8. Nguyen, M., Jarvis, S. E., Chiavaroli, L., Mejia, S. B., Zurbau, A., Khan, T. A., Tobias, D. K., Willett, W. C., Hu, F. B., Hanley, A. J., Birken, C. S., Sievenpiper, J. L., & Malik, V. S. (2024). Consumption of 100% Fruit Juice and Body Weight in Children and Adults: A Systematic Review and Meta-Analysis. JAMA pediatrics, 178(3), 237–246. https://doi-org.offcampus.lib.washington.edu/10.1001/jamapediatrics.2023.6124