13 Fruits That Help You Lose Weight Naturally

Fruits provide a high nutritional value, and research shows that eating fruit daily can help you lose weight. Because fruits are high in fiber and water (generally 80% to 90% water), they help you feel full, making you less likely to overeat.

Grapefruit, apples, avocados, and watermelon are some of the best fruits to support weight loss efforts.

1. Grapefruit

A half a grapefruit has:

• 53 calories
• 12 grams (g) sugar
• 2 g fiber
• 91% water

Research suggests eating fresh grapefruit can help with weight loss.

2. Apples

A medium apple has:

• 95 calories
• 19 g sugar
• 3 g of fiber

High-fiber foods like apples can lessen blood sugar spikes and help manage weight.

A cup of raspberries has about:

• 64 calories
• 5 g sugar
• 8 g fiber
• 86% water

The high-fiber, low-calorie combo helps control hunger and weight.

One orange has about:

• 62 calories
• 12 g sugar
• 3 g fiber
• 87% water

Citrus flavonoids could be helpful in the management of obesity.

7. Strawberries

In a cup of strawberries, you’ll get about:

• 53 calories
• 8 g sugar
• 3 g fiber
• 91% water

8. Bananas

One medium banana has about:

• 105 calories
• 14 g sugar
• 3 g fiber
• 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.

9. Peaches

A medium peach has about:

• 59 calories
• 13 g sugar
• 2 g fiber
• 89% water

10. Cantaloupe

One cup of cantaloupe has approximately:

• 60 calories
• 14 g sugar
• 2 g fiber
• 90% water

11. Kiwi

In one kiwifruit, you’ll get about:

• 42 calories
• 6 g sugar
• 2 g fiber
• 84% water

Studies suggest that kiwifruit can be helpful in weight management.

12. Watermelon

A one-cup serving of watermelon has about:

• 46 calories
• 9 g of sugar
• 92% water

Watermelon may have less than a gram of fiber, but the high water content can help curb hunger for several hours. Eating watermelon instead of low-fat cookies daily for four weeks was associated with lower body weight, blood pressure, waist-to-hip ratio, and body mass index (BMI).

13. Pineapple

A one-cup serving of pineapple has about:

• 83 calories
• 16 g sugar
• 2 g fiber
• 86% water

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.

Are Some Fruits Bad for Weight Loss?

Some fruits are fine in small portions but less than ideal for weight loss. For example:

• Dried fruit without 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 juices usually have higher sugar concentrations than whole fruits, which can spike your blood glucose levels. It’s easy to take in a lot of extra calories through juices.
• Canned or frozen fruit makes a healthy snack, but those packed in heavy syrup or with added sugars can sabotage weight management.

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:

• 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.
• Make fruit 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 fiber can lead to gastrointestinal discomfort. And an all-fruit diet can leave you with nutritional deficiencies.

Fruit should be part of an overall balanced diet rich 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.

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 replace calorie-dense sweets and processed foods.

Fruit should be part of a varied diet that includes vegetables, whole grains, lean proteins, and dairy.

By Ann Pietrangelo
Pietrangelo is a health writer who has authored two books: one focused on multiple sclerosis and the other on triple-negative breast cancer.