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.
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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.
This list was so eye opening. Thanks!