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    The 25 Best & Worst Fruits for Weight Loss

    Jun 13, 2022 The Diet Chef

    If you’re wondering what the best and worst fruits are for weight loss, you’re in luck! This handy guide is a rundown of what fruits you should eat and avoid if you want to burn fat and keep it off.

    A compilation of the best and worst fruit for weight loss.

    Table of Contents

    • The Best & Worst Fruits For Weight Loss
      • TOP 20 BEST Fruits For Weight Loss
        • 1. Strawberries
        • 2. Watermelon
        • 3. Cantaloupe
        • 4. Honeydew
        • 5. Papaya
        • 6. Lemons
        • 7. Blackberries
        • 8. Raspberries
        • 9. Peaches
        • 10. Apples
        • 11. Grapefruit
        • 12. Apricot
        • 13. Cherries
        • 14. Pineapple
        • 15. Blueberries
        • 16. Oranges
        • 17. Pears
        • 18. Mango
        • 19. Grapes
        • 20. Kiwi
      • THE 5 WORST FRUITS FOR WEIGHT LOSS
        • 1. Coconut
        • 2. Passion Fruit
        • 3. Avocado
        • 4. Banana
        • 5. Pomegranate
      • WRAPPING IT ALL UP

    The Best & Worst Fruits For Weight Loss

    When it comes to fat-burning foods and foods that are good for weight loss, fruits are probably one of the first things we turn to for replacing sugary treats.

    They’re healthy, naturally sweet, and are usually the perfect size for snacking.

    However, some fruits are more calorie-dense than others, which means you’ll want to limit your intake of them if your goal is to lose weight.

    So, I compiled this handy list of the best and worst fruits you can eat for weight loss, arranged by calorie count - all of which were verified using the USDA's FoodData Central.

    TOP 20 BEST Fruits For Weight Loss

    We're going to start with the best fruits for weight loss - the fruits with the lowest calories - and end with the worst fruits for weight loss - the fruits with the highest calories!

    1. Strawberries

    A bunch of strawberries.

    Nutritional information per cup: Calories: 46, Carbs: 11.1g, Sugar: 7g, Fiber: 2.9g, Protein: 1g, Fat: 0.4g

    Berries, in general, are great for weight loss and strawberries are one of the best you can eat.

    A whole cup has less than 50 calories and they’re also low glycemic fruits. Feel free to pack a handful into your yogurt bowl with granola!

    2. Watermelon

    A triangle of watermelon standing straight up, a quarter of a watermelon, and another half of a.

    Nutritional information per cup: Calories: 46, Carbs: 11.5g, Sugar: 9.4g, Fiber: 0.6g, Protein: 0.9g, Fat: 0.2g

    Besides being low in calories and carbs, watermelons also supply your body with L-arginine, an essential amino acid that’s said to help you build muscle.

    The high water content in watermelons will also help you stay full and satiated for hours after you eat them. And that's a huge plus when you're trying to limit your calorie intake, and lose weight.

    Be careful about eating too much though, they’re pretty high up on the glycemic index (GI) and can potentially spike your blood sugar. And that might lead to a sugar crash, making you feel tired and sluggish.

    3. Cantaloupe

    Half of a cantaloupe next to another half of a cantaloupe that is facedown.

    Nutritional information per cup: Calories: 53, Carbs: 13g, Sugar: 12g, Fiber: 1.2g, Protein: 1.3g, Fat: 0.3g

    Just like their cousin watermelons, cantaloupes are a great snack to fill you up without packing on the calories and carbs.

    So it's definitely one of the best fruits for weight loss.

    4. Honeydew

    A honeydew that is cut in half of the inside facing up.

    Nutritional information per cup: Calories: 56, Carbs: 14g, Sugar: 13g, Fiber: 1.2g, Protein: 0.8g, Fat: 0.2g

    Another member of the melon family, honeydew, has a high water content, and one of the lowest calorie - and carb - counts you can find in fruit. And the high water content will keep you satiated for hours after you eat it.

    That means you'll be less likely to overindulge and overeat. 

    Melons also provide electrolytes, which makes them a better substitute for sugary electrolyte drinks.

    5. Papaya

    Two halves of a papaya in front of a whole papaya.

    Nutritional information per cup: Calories: 60.2, Carbs: 15.1g, Sugar: 10.9g, Fiber: 2.4g, Protein: 0.7g, Fat: 0.4g

    This tropical fruit is a great snack for weight loss. Its low calorie count means you can indulge in a whole papaya without worrying too much about your intake.

    6. Lemons

    A slice of a lemon in front of another half of a lemon and a whole lemon.

    Nutritional information per cup: Calories: 61.5, Carbs: 19.8g, Sugar: 5.3g, Fiber: 5.9g, Protein: 2.3g, Fat: 0.6g

    Adding lemon to your water is a great way to make it taste better without adding much by way of calories and carbs.

    Of course, it goes without saying that sugary lemonade won’t be quite as good for you though - because of all the added sugar.

    By the way, if you're trying to keep your sugar intake to a minimum, this low carb lemon bars recipe is completely sugar free.

    7. Blackberries

    Eleven blackberries.

    Nutritional information per cup: Calories: 62, Carbs: 14g, Sugar: 8g, Fiber: 7g, Protein: 2g, Fat: 0.7g

    Not only are blackberries low in calories, but they’re also rich in catechins, an antioxidant that’s been scientifically proven to burn body fat and boost metabolism, helping aid in weight loss.

    So, you should definitely add these to your grocery shopping list of fat burning foods.

    8. Raspberries

    Nutritional information per cup: Calories: 64, Carbs: 14.7g, Sugar: 5.4g, Fiber: 8g, Protein: 1.5g, Fat: 0.8g

    In addition to being low calorie, raspberries have about 3 times more fiber than strawberries, making them an especially filling little treat that’ll keep you satisfied for longer.

    9. Peaches

    A peach.

    Nutritional information per cup: Calories: 65, Carbs: 16g, Sugar: 13g, Fiber: 2.3g, Protein: 1.4g, Fat: 0.4g

    Like berries, stone fruits - such as peaches, apricots, and plums - are low in calories, rich in nutrients, and have a low GI. In other words, the perfect weight loss snack!

    10. Apples

    One Apple.

    Nutritional information per cup: Calories: 65, Carbs: 17.3g, Sugar: 13g, Fiber: 3g, Protein: 0.3g, Fat: 0.2g

    Apples are great for weight loss thanks to their high water content and low calorie count.

    All apples are generally in the same ballpark when it comes to nutritional value, but if you’re curious which apple has the least sugar, it’s the Granny Smiths (by about 3 grams).

    11. Grapefruit

    Half of a grapefruit in front of the whole grapefruit.

    Nutritional information per cup: Calories: 73.6, Carbs: 18.6g, Sugar: 16.1g, Fiber: 2.5g, Protein: 1.5g, Fat: 0.2g

    Grapefruit contributes to weight loss in more ways than one.

    Aside from its low calorie count, grapefruit can also help maintain blood glucose levels and keep you feeling energized all day long. And that means you'll be ready for a workout at a moment's notice.

    It also means you'll be able to avoid the mid-afternoon slump most of us feel during a day's work.

    12. Apricot

    A slice of apricot in front of to whole apricots.

    Nutritional information per cup: Calories: 75, Carbs: 17g, Sugar: 14g, Fiber: 3.1g, Protein: 2.2g, Fat: 0.6g

    Like peaches, apricots are a low calorie, low carb, and a low GI fruit, so they’re a great choice if you feel like indulging in more than one.

    13. Cherries

    A bunch of cherries.

    Nutritional information per cup: Calories: 77, Carbs: 19g, Sugar: 13g, Fiber: 2.5g, Protein: 1.6g, Fat: 0.5g

    If you work out a lot, consider adding tart cherries to your regular diet.

    Not only are they good for weight loss, but they can also improve muscle recovery and reduce pain from exercising. 

    14. Pineapple

    A pineapple that is cut in half in front of a whole pineapple.

    Nutritional information per cup: Calories: 82.5, Carbs: 21.6g, Sugar: 16.3g, Fiber: 2.3g, Protein: 0.9g, Fat: 0.2g

    Despite tasting really sweet, pineapples are actually relatively low in calories, with a whole cup of pineapple chunks coming out to just under 83 calories.

    However, it does have a pretty high glycemic index, so try not to binge on too many at once.

    15. Blueberries

    A bunch of blueberries on a wood surface surrounding a small bowl filled with blueberries.

    Nutritional information per cup: Calories: 84, Carbs: 21g, Sugar: 14.7g, Fiber: 3.6g, Protein: 1g, Fat: 0.5g

    Besides their low calorie count, blueberries are also rich in anthocyanins, a flavonoid that can help reduce weight gain and body fat.

    Some studies have even shown that blueberries may be able to reduce belly fat specifically. Talk about one of the best fat burning foods!

    They're also delicious in these low carb pancakes!

    16. Oranges

    A bunch of oranges.

    Nutritional information per cup: Calories: 85, Carbs: 21g, Sugar: 17g, Fiber: 4.3g, Protein: 1.7g, Fat: 0.2g

    The humble orange is a lot better for you than you think! Oranges are low in calories, high in fiber, and packed with vitamin C and other essential antioxidants that can help you maintain a healthy weight. However, these benefits mostly apply to the whole fruits rather than just the juice.

    17. Pears

    A pear on its side and two pears standing straight up.

    Nutritional information per cup: Calories: 85.5, Carbs: 22.8g, Sugar: 14.6g, Fiber: 4.7g, Protein: 0.5g, Fat: 0.2g

    Pears have one of the highest amounts of fiber on this list, making them a fantastic fruit to snack on if you want to stay full for as long as possible. And unlike other high fiber fruits, pears have less than 90 calories per cup.

    18. Mango

    Two mangoes.

    Nutritional information per cup: Calories: 99, Carbs: 25g, Sugar: 23g, Fiber: 2.6g, Protein: 1.4g, Fat: 0.6g

    Are mangoes good for you? The answer is yes. Mangoes can help you satisfy your craving for sweets without adding too much sugar to your daily calorie intake, as long as you don’t eat too many. And of course, they’re also rich in essential vitamins and minerals.

    19. Grapes

    A bunch of green grapes.

    Nutritional information per cup: Calories: 104, Carbs: 27g, Sugar: 23g, Fiber: 1.4g, Protein: 1.1g, Fat: 0.2g

    Moving onto another controversial fruit - are grapes good for you? Yes! Though they’re sweet, they’re low in calories and aren’t fattening if you’re aware of your serving size. Grapes also contain resveratrol, an antioxidant that can help maintain your metabolism as well as reduce weight and fat.

    20. Kiwi

    Half of a kiwi in front of to haul keyways.

    Nutritional information per cup: Calories: 108, Carbs: 26g, Sugar: 16g, Fiber: 5.3g, Protein: 2g, Fat: 0.9g

    Kiwis are another fruit that’s satisfyingly sweet but doesn’t go overboard in the calorie department.

    They’re also really high in fiber, making them a great choice if you want to eat less without getting hungry too quickly.

    THE 5 WORST FRUITS FOR WEIGHT LOSS

    Ok, so now we're going to go over a few of the worst foods for weight loss.

    As I mentioned earlier, this isn't to say these fruits are somehow bad for you, it's just to point out that these are higher in calories than most other fruits. And, as research shows, being in a calorie deficit is a sure-fire way to lose weight.

    So, if you're planning on incorporating these fruits into your weight loss plan, just keep an eye on the portion sizes of them.

    1. Coconut

    Half of a coconut in front of another half of a coconut in a whole coconut.

    Nutritional information per cup: Calories: 301, Carbs: 13g, Sugar: 5.3g, Fiber: 7.7g, Protein: 2.8g, Fat: 28g

    Coconut meat is incredibly high in fat and calories. But here’s some good news for the coconut lovers - a cup of coconut water comes out to just 45 calories, lower than any of the fruits on this list. Steer clear of coconut milk with added sugars though, it can have as much as 550 calories per cup.

    2. Passion Fruit

    A cut passion fruit in front of a whole passion fruit.

    Nutritional information per cup: Calories: 229, Carbs: 55g, Sugar: 26g, Fiber: 25g, Protein: 5.2g, Fat: 1.7g

    Passion fruit is pretty high in carbs and calories as far as fruits go.

    However, you’ll need about 12 passion fruits to fill a cup, which is way more than you’ll probably want to eat in one sitting.

    If you limit yourself to just one passion fruit a day, you’ll only be consuming about 17 calories and 4.2g carbs.

    3. Avocado

    Two halves of an avocado resting on one another.

    Nutritional information per cup: Calories: 218, Carbs: 11.6g, Sugar: 0.9g, Fiber: 9.1g, Protein: 2.7g, Fat: 19.9g

    Don’t toss your avocado toast just yet.

    Plenty of studies actually point to avocado being good for weight loss because it’s so high in fiber, meaning it’ll keep you fuller for longer.

    That being said, you don’t want to consume too much avocado per day because it’s pretty high up there in terms of calorie count.

    By the way, one thing I like to make with these is my famous low carb protein shake recipe - it tastes like an oreo. It's so good, and I definitely recommend giving it a try.

    4. Banana

    A bunch of bananas.

    Nutritional information per cup: Calories: 200, Carbs: 51g, Sugar: 28g, Fiber: 5.9g, Protein: 2.5g, Fat: 0.7g

    Banana is great for weight gain because it’s high in calories and carbs, which is why it’s such a popular ingredient in protein shakes.

    But just like avocados, bananas are high-fiber fruits and can aid in weight loss if you don’t eat too many of them.

    5. Pomegranate

    A row of three pomegranates that are cut in half.

    Nutritional information per cup: Calories: 145, Carbs: 33g, Sugar: 24g, Fiber: 7g, Protein: 2.9g, Fat: 2g

    Although pomegranates are high-calorie and high-carb fruits, a cup of pomegranate seeds or juice won’t set back your weight loss journey if you’re maintaining your calorie count in other ways. And since they have a high amount of fiber, they can actually help you stay full and eat less.

    WRAPPING IT ALL UP

    Well, that is my rundown of the best and worst fruits for weight loss according to their calorie content!

    As I mentioned earlier, all these fruits are good for you in the right amounts and contain essential vitamins, minerals, and amino acids you need to maintain a healthy lifestyle and weight. It’s all in how you manage your serving size.

    Anyway, I hope you found this guide to fruits for weight loss helpful!

    Leave a comment below to let me know what you think and how your favorite fruit ranked on the list!

    Oh, and if you're looking for more low calorie lists, check these out next: low calorie wine, low calorie Starbucks drinks, and healthy cereals.

    You might even like this list of the best pre workouts for weight loss as well.

    More Recipes

    • Weight Loss Protein Shake That Tastes Like An Oreo
    • Keto Overnight Oats | Healthy, Protein Packed, & Low Carb
    • Keto Chicken Nuggets With Only 1 CARB
    • Keto Creme Brulee Made With 3 Ingredients

    About The Diet Chef

    Comments

    1. John says

      April 28, 2022 at 6:29 pm

      This list was so eye opening. Thanks!

      Reply

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    Hey there! I'm Joe Duff - The Diet Chef, and I've been creating low carb keto recipes for over 15 years. Initally, I started making these recipes to help myself lose weight - I lost over 75 pounds doing so - but now I make recipes for the entire low carb keto community!
    About The Diet Chef →

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