Don’t Miss a Single Update or New Release! Sign up Today

7 Best Fruits for Weight Loss

7 Best Fruits for Weight Loss
Dr. Constance Odom, MD Picture of Dr. Constance Odom, MD

Medically reviewed by

Written by our editorial team.

Last Edited 4 min read

When you're trying to lose weight every little bit helps, and there are several fruits that make a perfect weight loss snack. These 7 best fruits for weight loss are low in calories, portable and a perfect choice for a quick boost of energy. The snacks that you choose to eat can make a significant difference in your daily calorie intake and every little bit adds up. Don't rely on packaged "€œsmart"€Â snacks which are all too often just nicely packaged high carbohydrate snacks, and instead try some of these natural and delicious fruit choices even when you aren't dieting. These weight loss fruits are delicious and will definitely help you maintain a healthy weight or lose weight.


Weight loss fruit #1 - Apples

Apples are without a doubt one of the best weight loss fruits because of their high fiber content and low calories. Apples are proven to lower visceral fat, or the dangerous type of fat that is primarily located around the midsection and that covers your internal organs. Carrying extra visceral fat can lead to a wide range of different negative health effects including a higher risk of diabetes, heart disease and other illnesses. Apples help to reduce fat levels by lowering your hunger and controlling your insulin response, making it more difficult to gain weight and lowering your insulin resistance. They are also very low in calories and they are higher in fiber than most other fruits.


Weight loss fruit #2 - Nectarines

Nectarines and peaches are another great weight loss food and research has proven that they can help to ward off metabolic syndrome. A study by Texas AgriLife Research found that nectarines can reduce belly fat which is associated with obesity related diseases and metabolic syndrome [1]. The effect is thought to be due to phenolic compounds that can apparently affect the expression of fat genes. Pitted fruits are also among the lowest in sugar and high in fiber. One nectarine contains just 62 calories which is lower than a lot of other fruits, and certainly better for you than packaged weight loss snacks. Just be sure that you don't add any extra sugar to them and they are a definitely a great option for weight loss.


Weight loss fruit #3 - Blueberries

Blueberries are another high fiber low sugar weight loss fruit that works perfectly as a quick snack. Plenty of research has shown that blueberries are a great choice for weight loss for numerous reasons including their high antioxidant content which helps to reduce inflammation. The natural sweetness of blueberries is usually enough to hold you over and you don't need to usually add any extra sugar to them. Blueberries can help to protect against the development of metabolic syndrome in the same way as nectarines. Blueberries also go perfectly with Greek yogurt which is a great weight loss food by itself, and blueberries are low in calories per serving like the other fruits mentioned in this article.


Weight loss fruit #4 - Watermelon

Watermelon is a great weight loss fruit because it has a high water content while being low in calories. It takes up more space in your stomach which in turn helps to increase feelings of satiety. Watermelon is also high in soluble fiber and is a great source of the powerful antioxidant lycopene which can help to reduce inflammation levels and has a wide range of protective benefits against disease. It's also a great source of vitamin C and A. Most importantly, watermelon contains a low amount of calories per serving, at just 30 calories per 100 gram serving, among the lowest for all fruits, so feel free to indulge in watermelon without guilt!


Weight loss fruit #5 - Oranges

Oranges are excellent for weight loss and they are a very convenient and portable snack. Oranges and other citrus fruits are a perfect choice for any weight loss diet because of their low calorie content. Vitamin C is one of the most potent antioxidant and it can help reduce inflammation levels. A study published in the American Journal of Clinical Nutrition in May of 2009 found that people who ate more oranges and other citrus fruits were more likely to lose weight than others [2]. The natural sweetness of oranges makes them appealing and their high water and fiber content will hold you over between meals. Because they're so portable they also work perfectly for a lunch snack or accompaniment, and they don't spoil easily as well so you can carry them just about everywhere.


Weight loss fruit #6 - Grapefruit

We've mentioned it several times on this blog but grapefruit is one of the best weight loss fruits available. Grapefruit has a high water and fiber content which helps to reduce your appetite. Grapefruit has a compound that can help your body burn fat and other compounds that help to reduce your insulin levels. Grapefruits can curb your cravings significantly because of their high water and fiber content, and as a result you are much less likely to overeat later in the day. They are a great low calorie substitution for your salads or as a pre-meal appetizer, and although they are low in calories they are also naturally sweet and can work as a great healthy dessert.


Weight loss fruit #7 - Pears

Pears are similar to apples in that they contain a low number of calories per serving and they are rich in fiber, which helps to control your appetite. Pears are also a great source of potassium as a side benefit and they can help with heart health, lowering blood pressure, and even lowering cholesterol. Eating a pear before a meal can help to reduce the amount of calories that you consume during it, and each pear contain approximately 20% of the daily recommendation of fiber. Although pears are sweet they are a low glycemic index food, meaning that you can eat them without having to worry about your blood sugar spiking up or your insulin sensitivity decreasing. This also means that pears are a great snack for diabetics and pre-diabetics and contain less than 60 calories per fruit for many varieties.




[1] -


[2] -

This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your physician about the risks and benefits of any treatment. Nu Image Medical may not offer the medications or services mentioned in this article.