Fruits like berries, apples, and grapefruit have great nutritional value with few calories. We’ll discuss 20 of the best fruits for weight loss that can help support your health journey.

Disclaimer: If you have diabetes, kidney disease, or other medical conditions, speak with your healthcare provider before making major changes to your fruit intake. Some fruits may interact with medications or require portion adjustments based on your individual health needs.

Why fruit supports healthy weight management

Fruits have several advantages when you're working toward a healthier weight:

• High water and fiber content: Most fruits have high water content, which adds volume to meals without adding many calories. The fiber slows digestion and helps you feel satisfied longer
• Naturally low in fat and calories: Compared to processed snacks, fruit provides sweetness and satisfaction with fewer calories per bite
• Stabilizes post-meal blood sugar: The fiber in whole fruit slows sugar absorption, preventing the sharp blood sugar spikes you'd get from juice or candy
• Replaces ultra-processed foods: When fruit becomes your go-to snack or dessert, you naturally eat fewer chips, cookies, and other calorie-dense foods
• No tracking required: Whole fruits can help you feel full on fewer calories, which may make calorie tracking less necessary for some people.

That said, fruit alone won't cause weight loss. It works best when it's part of a balanced eating pattern that includes protein, healthy fats, and non-starchy vegetables.

20 best fruits for weight loss (ranked)

These fruits that help you lose weight are ranked based on fiber content, satiety, nutrient density, and how well they fit into sustainable weight management plans. Each one has a place in a balanced approach to eating.

Berries (blackberries, blueberries, raspberries, strawberries)

Why it helps with weight loss: Berries are high in fiber, low in calories, and packed with antioxidants that support metabolic health.

Nutrition highlights (per cup):

• Blackberries (1 cup, 144 g): 62 calories, 7.6 g fiber, 7 g sugar
• Raspberries (1 cup, 123 g): 64 calories, 8 g fiber, 5.4 g sugar
• Strawberries (1 cup, sliced, 166 g): 53.1 calories, 3.3 g fiber, 8.1 g sugar
• Blueberries (1 cup, 148 g): 84.4 calories, 3.6 g fiber, 14.7 g sugar

Weight loss support: Berries top this list because they deliver more fiber per calorie than most fruits. Raspberries and blackberries, in particular, provide almost one-third of your daily needs. That fiber slows digestion and keeps you feeling full. 

Berries also have a low glycemic load, so they won't spike your blood sugar the way other sweet foods do.

How to eat it: Add to Greek yogurt with a handful of nuts, blend into smoothies with protein powder, or eat plain as a snack.

Storage tip: Buy frozen berries in bulk, which can often be cheaper than fresh ones. They retain their nutrients and won't spoil before you use them.

Apples

Why it helps with weight loss: Apples are rich in soluble fiber that promotes satiety.

Nutrition highlights (per cup, quartered or chopped):

• 65 calories, 3 g fiber, 13 g sugar
• Good source of polyphenols

Weight loss support: Apples contain pectin, a type of soluble fiber that forms a gel in your stomach and slows digestion. Some research suggests that eating apples before meals may help reduce overall calorie intake. 

The crunch factor also matters, as eating something that requires chewing signals fullness to your brain more effectively than soft or liquid foods.

How to eat them: Pair sliced apple with a tablespoon of almond butter or a handful of walnuts. This healthy combination of fat and protein extends satiety even further. 

Portion tip: One medium apple is a serving. 

Grapefruit

Why it helps with weight loss: Grapefruit is high in water and low in calories, which can help you feel satisfied.

Nutrition highlights (per 100 g):

• 32 calories, 1.1 g fiber, 6.98 g sugar
• High in vitamin C and antioxidants

Weight loss support: One study found that eating grapefruit may support insulin sensitivity and contribute to about 1.6 kg of weight reduction in 12 weeks. But more research is needed. 

How to eat it: Eat half a grapefruit before breakfast or lunch. Sprinkle with a tiny bit of cinnamon if you prefer it less tart. You can also add segments to salads with leafy greens and grilled chicken.

Caution: Grapefruit interacts with several medications, including some statins, blood pressure drugs, and immunosuppressants. Always check with your care team before adding grapefruit to your routine if you take any prescription medications, as grapefruit can interfere with how your body processes certain drugs.

Pears

Why it helps with weight loss: Pears are exceptionally high in fiber, which supports digestive health and satiety.

Nutrition highlights (per 1 cup, 140 g):

• 80 calories, 4.3 g fiber, 13.7 g sugar
• Good source of potassium 

Weight loss support: Pears contain both soluble and insoluble fiber, supporting gut health and keeping you full. Pears also have a lower glycemic index than many other fruits, making them a good choice for blood sugar management.

How to eat them: Slice and add to oatmeal, pair with a small piece of cheese for a balanced snack, or roast with cinnamon as a naturally sweet dessert.

Storage tip: Buy firm pears and let them ripen on the counter. Once ripe, refrigerate to extend freshness.

Kiwi

Why it helps with weight loss: Kiwi is nutrient-dense, low in calories, and supports digestive health.

Nutrition highlights (per 1 fruit, 2” diameter):

• 42.1 calories, 2.07 g fiber, 6.2 g sugar
• Excellent source of vitamin C, vitamin K, and potassium

Weight loss support: Kiwi is one of the most nutrient-dense fruits available. It provides more vitamin C than an orange and contains actinidin, an enzyme that aids protein digestion. 

Some studies suggest kiwi may also support regular bowel movements, which can be helpful when adjusting eating patterns or taking weight loss medications.

How to eat it: Cut in half and scoop out with a spoon, add to fruit salads, or blend into smoothies. The skin is edible and adds extra fiber, though many people prefer to peel it.

Fun fact: Gold kiwis are sweeter and less tart than green kiwis, but both varieties have similar nutritional benefits.

Watermelon

Why it helps with weight loss: Watermelon has extremely high water content with very few calories per serving.

Nutrition highlights (per 1 cup, 154 g):

• 46 calories, 0.62 g fiber, 9.5 g sugar
• Good source of vitamins C and lycopene

Weight loss support: Watermelon is 92% water, making it one of the most hydrating and lowest-calorie fruits by volume. You can eat a large portion and still consume relatively few calories. The natural sweetness also satisfies cravings for sugary desserts. While it's lower in fiber than other fruits on this list, its sheer volume helps fill you up.

How to eat it: Enjoy chilled as a snack, add to salads with feta and mint, or freeze chunks for a refreshing treat on warm days.

Portion tip: Two cups is okay, though your ideal amount may vary based on your hunger and overall eating pattern.

Oranges (whole fruit, not juice)

Why it helps with weight loss: Oranges have high fiber (when eaten whole) and excellent vitamin C content.

Nutrition highlights (per 1 fruit, 2 - 5/8" diameter, 131 g):

• 61.6 calories, 3.14 g fiber, 12.2 g sugar
• About 75% of daily vitamin C needs

Weight loss support: Oranges provide fiber that juice doesn't, which is why whole oranges are vastly better for weight management than orange juice. Vitamin C also plays a role in fat metabolism during exercise.

How to eat them: Peel and eat the whole fruit as a snack, add segments to salads, or use the zest to flavor meals. 

Hydration boost: Oranges are about 87% water, making them a good hydrating choice in addition to being filling.

Avocado

Why it helps with weight loss: Avocado is high in healthy fats that promote satiety and reduce cravings.

Nutrition highlights (per 1 avocado):

• 322 calories, 13.5 g fiber, 1.33 g sugar
• Rich in monounsaturated fats, fiber, potassium, and folate

Weight loss support: Yes, avocado is technically a fruit. And yes, it's higher in calories than most fruits, but those calories come from heart-healthy fats that keep you full for hours. Avocados also support nutrient absorption, helping your body use the vitamins in the vegetables you eat alongside them.

How to eat it: Mash onto whole-grain toast, slice into salads, add to smoothies for creaminess, or eat with a sprinkle of salt and lime juice.

Portion tip: Whole avocados are fine, but since they're calorie-dense, it's worth being mindful.

Bananas (especially slightly underripe)

Why it helps with weight loss: A banana provides quick energy, supports satiety, and is rich in resistant starch when slightly underripe.

Nutrition highlights (per 1 cup, sliced, 150 g):

• 134 calories, 3.9 g fiber, 18.3 g sugar
• Excellent source of potassium and vitamin B6

Weight loss support: Bananas sometimes get criticized for their sugar content. In reality, they're a nutritious source of resistant starch, especially when they're still slightly green. Resistant starch acts like fiber, feeding beneficial gut bacteria and promoting fullness. 

How to eat them: Eat with a tablespoon of nut butter, slice onto oatmeal, freeze for smoothies, or bake into healthy treats with minimal added sugar.

Timing tip: Slightly underripe bananas have more resistant starch and a lower glycemic response. Ripe bananas are sweeter and better for quick energy.

Pomegranate

Why it helps with weight loss: Pomegranate is rich in antioxidants and polyphenols that support metabolic health.

Nutrition highlights (per 1 pomegranate, 4” diameter, 282 g):

• 234 calories, 11.3 g fiber, 38.5 g sugar
• Good source of fiber and rich in antioxidants, particularly polyphenols

Weight loss support: Pomegranate arils (the juicy seeds) are packed with fiber and antioxidants. Research suggests that pomegranate polyphenols may improve insulin sensitivity, which is important for metabolic health.

How to eat them: Eat only the red arils (the juicy seed pods). The white pith is bitter and not meant to be eaten.

Sprinkle over salads, yogurt, or oatmeal. Limit pomegranate juice to very small amounts (not more than ½ cup). It's high in sugar and lacks the fiber found in whole arils.

Prep tip: To easily extract arils, cut the pomegranate in half and tap the back with a wooden spoon over a bowl.

Cherries

Why it helps with weight loss: Cherries have a low glycemic index and anti-inflammatory compounds that may support recovery and sleep.

Nutrition highlights (per 1 sweet cherry, 8 g):

• 5 calories, 0.17 g fiber, 1.1 g sugar
• Good source of vitamin C and potassium

Weight loss support: Cherries have a low glycemic index, meaning they won't spike your blood sugar. They're also rich in anthocyanins, antioxidants that reduce inflammation and may support better sleep. Research has found connections between poor sleep, disrupted hunger hormones, and increased cravings.

How to eat them: Buy frozen for year-round use, or choose tart cherry juice in small amounts for its anti-inflammatory benefits.

Caution: Dried cherries are calorie-dense and often contain added sugar. Stick with fresh or frozen when possible.

Papaya

Why it helps with weight loss: Papaya supports digestion with natural enzymes and provides filling fiber.

Nutrition highlights (per 1 fruit small, 157 g):

• 68 calories, 2.7 g fiber, 12.3 g sugar
• Excellent source of vitamin C and vitamin A

Weight loss support: Papaya contains papain, an enzyme that helps break down protein and supports digestion. It's also low in calories and high in water, making it a filling, nutrient-rich choice. The vitamin C content supports immune function and may aid fat metabolism during physical activity.

How to eat it: Scoop and eat fresh, blend into smoothies, or add to fruit salads with lime juice. Pair with cottage cheese or Greek yogurt for added protein.

Digestive benefit: Papaya can be especially helpful if you experience bloating or digestive discomfort while adjusting your eating pattern.

Peaches

Why it helps with weight loss: Peaches are low in calories, naturally sweet, and rich in vitamins A and C.

Nutrition highlights (per 1 medium yellow peach, 2 - 2/3" diameter, 150 g):

• 59 calories, 2.3 g fiber, 12.6 g sugar
• Good source of vitamin C and beta-carotene

Weight loss support: Peaches are a low-calorie fruit that satisfies sweet cravings without derailing your goals. They also contain polyphenols that may support metabolic health. The natural sweetness makes them an excellent dessert alternative.

How to eat them: Eat fresh in season, grill for a caramelized flavor, slice onto oatmeal, or bake with cinnamon as a warm dessert.

Frozen option: Frozen peaches work well in smoothies and retain most of their nutritional value.

Plums

Why it helps with weight loss: Plums have a low glycemic index and compounds that may support bone and metabolic health.

Nutrition highlights (per 1 fruit, 2 - 1/8" diameter, 66 g):

• 30 calories, 0.92 g fiber, 6.5 g sugar
• Rich in antioxidants, including vitamin C 

Weight loss support: Plums are one of the lowest-calorie fruits available. They contain sorbitol, a natural sugar alcohol that has a mild laxative effect and may support digestive regularity. 

Research also suggests that plums (especially prunes, or dried plums) may help prevent bone loss, which is important during significant weight changes.

How to eat them: Eat fresh as a snack, slice into salads, or bake into healthy crisps with minimal added sugar.

Dried plums note: Prunes are nutritious but calorie-dense. Stick to a small handful (about 5 prunes) if you choose the dried version.

Apricots

Why it helps with weight loss: Apricots are low in calories, high in beta-carotene, and support eye and skin health.

Nutrition highlights (per 1 apricot, 35 g):

• 17 calories, 0.7 g fiber, 3.2 g sugar
• Excellent source of vitamin A and potassium

Weight loss support: Fresh apricots are light, slightly tart, and very low in calories. They provide vitamin A in the form of beta-carotene, which supports skin health and immune function. The fiber content, although modest, still contributes to satiety when eaten as part of a balanced snack.

How to eat them: Enjoy fresh in season, add to yogurt or cottage cheese, or grill and serve with lean protein for a sweet-savory combination.

Caution: Dried apricots are much higher in calories and sugar. If you choose dried, limit to a small handful and check for added sugar on the label.

Guava

Why it helps with weight loss: One of the highest-fiber fruits available, guava also has exceptional vitamin C content.

Nutrition highlights (per 1 fruit, without the peel, 55 g):

• 37 calories, 3 g fiber, 4.9 g sugar
• Excellent source of vitamin C

Weight loss support: Guava is incredibly rich in antioxidants that support immune function and metabolic health. The seeds are edible and add extra fiber.

How to eat it: Slice and eat fresh, blend into smoothies, or add to fruit salads. Pair with a protein source for a balanced snack.

Clementines

Why it helps with weight loss: Convenient, portion-controlled, and low in calories.

Nutrition highlights (per 1 fruit, 74 g):

• 35 calories, 1.3 g fiber, 6.8 g sugar
• Good source of vitamin C

Weight loss support: One clementine fruit is about 35 calories, making it perfect for mindful snacking. They're sweet enough to satisfy cravings but won't derail your calorie goals. 

How to eat them: Pack in lunch boxes, keep a bowl on the counter for easy snacking, or add segments to salads.

Kid-friendly: Clementines are great for families because kids can peel them independently.

Cranberries (fresh, not dried)

Why it helps with weight loss: Very low in sugar and calories when eaten fresh. They are also rich in polyphenols.

Nutrition highlights (per 1 cup, chopped, 110 g):

• 51 calories, 4 g fiber, 4.7 g sugar
• High in vitamin C and manganese

Weight loss support: Fresh cranberries are tart and low in natural sugar, making them one of the best choices for blood sugar management. They're rich in proanthocyanidins, antioxidants that support urinary tract health and may reduce inflammation. 

How to eat them: Blend into smoothies with sweeter fruits like banana or apple, cook into sugar-free sauces with cinnamon and orange zest, or bake into oatmeal muffins.

Caution: Dried cranberries are typically loaded with added sugar. Read labels carefully and choose unsweetened versions if possible, or skip them entirely.

Starfruit (carambola)

Why it helps with weight loss: Very low in calories and uniquely shaped for visual appeal.

Nutrition highlights (per 1 medium 3 - 5/8" long, 91 g):

• 28 calories, 2.5 g fiber, 3.6 g sugar
• Good source of vitamin C and copper

Weight loss support: Starfruit is crunchy, mildly sweet, and hydrating. The unique star shape also makes meals more visually appealing, which can improve your eating experience.

How to eat it: Slice and eat fresh, add to fruit salads, or use as an edible garnish for water or meals.

Caution: Starfruit contains caramboxin, a neurotoxin particularly dangerous for people with impaired kidney function. Always limit starfruit if you have any kidney problems or are on dialysis.

Cantaloupe

Why it helps with weight loss: Cantaloupe is extremely high in water content and low in calories, making it filling and hydrating.

Nutrition highlights (per 1 cup, cubed, 160 g):

• 54 calories, 1.4 g fiber, 12.6 g sugar
• Excellent source of vitamins A and C

Weight loss support: Cantaloupe is about 90% water, which means you can eat a generous portion for very few calories. The high vitamin A content (in the form of beta-carotene) supports immune function and skin health. 

How to eat it: Cube and eat fresh, add to fruit salads, wrap with prosciutto for a savory-sweet snack, or blend into smoothies.

Selection tip: Choose a cantaloupe that feels heavy for its size and has a sweet aroma at the stem end. Avoid any with soft spots or an overly strong smell.

Fruits that may slow weight loss if overeaten

Not all fruit affects weight loss the same way. These options aren't "bad," but they require more mindful portioning:

• Dried fruits: Drying removes water and concentrates sugar and calories. A handful of dried mango or raisins can pack 200+ calories. If you enjoy dried fruit, measure out a small portion and pair it with nuts or seeds.
• Fruit juices: Juice strips away fiber, concentrating sugar into a liquid that your body absorbs quickly. Even 100% juice causes blood sugar spikes similar to soda. Choose whole fruit instead.
• High-sugar tropical fruits: Mango, pineapple, and bananas are nutritious but higher in natural sugar. Just be aware of portion sizes and pair them with protein or fat for balance.
• Canned fruit in syrup: The added sugar in syrup turns a healthy food into a less helpful one. Choose fruit canned in water or juice, and rinse before eating.

Keep in mind that these foods aren't forbidden. They're just easier to overconsume, so awareness is important.

Tips for eating healthy fruits for weight loss

Here are some tips for eating fruits in a way that supports your health goals:

Eat fruit in its whole form. Prioritize whole fruit over juices, dried versions, and “fruit-flavored” snacks. Whole fruit gives you fiber, water, and nutrients in the right balance.

Pair fruit with protein or healthy fat. For example, try an apple with almond butter, berries with Greek yogurt, or a pear with a piece of cheese. This combination slows digestion and extends satiety.

You can use fruit as a snack or dessert replacement too. Swap chips or cookies for fruit. You'll satisfy cravings with fewer calories and more nutrients.

Some people feel great eating fruit throughout the day. Others find that limiting fruit to certain times (like mornings or post-workout) helps them manage hunger better. There's no universal rule. You just have to pay attention to your body.

If you're taking GLP-1 medications like Zepbound, you may find that smaller portions of fruit satisfy you more than before. That's normal. Adjust your portions based on your appetite, not what you used to eat.

A word on fruit sugar

Whole fruit is fundamentally different from refined sugar, and the science shows it supports, rather than harms, your metabolic health in these ways:

• Whole fruit contains fiber: That fiber slows sugar absorption, preventing the sharp blood sugar spikes you'd get from refined sugar. Your body processes fruit sugar gradually, which is why whole fruit has a low glycemic load.
• Do fruits cause blood sugar problems? Whole fruit, eaten in recommended portions, provides stable energy. For people without diabetes or blood sugar disorders, whole fruit supports stable blood sugar.
• Natural sugar isn't the same as added sugar: Research shows sugary solutions cause higher blood sugar spikes and lower antioxidant capacity compared to fruit with the same sugar content. Added sugars lack the fiber and nutrients that slow absorption and support health.
• For most people, there's no clinical reason to eliminate fruit: Exceptions include fructose malabsorption. Unless your care team has given you specific guidance to limit fruit, there's no evidence that cutting it out improves weight loss outcomes. In fact, restrictive rules often backfire.

How fruit fits into a real-world weight care plan

At knownwell, we don't believe in drastic dietary changes like cutting out entire food groups, especially not any of the best fruits for weight loss. Our care team will help you build eating patterns that work for your body, your lifestyle, and your goals.

If you're exploring weight loss medications, working with a registered dietitian on personalized nutrition guidance, or simply looking for a healthcare partner who provides judgment-free, compassionate care.

Connect with knownwell through a virtual or in-person visit at one of our clinics to discuss nutrition, medications, and sustainable habits that fit your life.

Frequently asked questions

Which fruit burns the most fat?

No single fruit causes you to burn fat. However, some fruits like berries, grapefruit, and apples are particularly filling due to their fiber content, which may help you eat less overall.

Burning fat happens when you consistently consume fewer calories than your body uses, and fruit can help by adding volume, fiber, and nutrients to meals without adding excessive calories. Also, beware of false marketing because the label “low-fat” applies to most fruits, not any special one type.

Is a banana good for weight loss, or is it too high in sugar?

Bananas are a healthy choice for weight loss. A medium banana has about 105 calories and 3 grams of fiber, plus resistant starch (especially when slightly underripe) that supports satiety and gut health. The sugar in bananas comes with fiber, so it doesn't spike blood sugar the way refined sugar does. 

How many servings of fruit should I eat per day to lose weight?

Most health guidelines say you should eat 2-3 servings of fruit per day, where a serving is about one medium fruit or one cup of berries. However, the ideal amount depends on your individual needs, activity level, and how fruit fits into your overall eating pattern. 

Which fruits are best for reducing belly fat?

No specific fruit is best for reducing belly fat. The truth is that fat loss happens across your whole body based on genetics, hormones, and overall calorie balance. You can't choose where you lose fat first. 

That said, high-fiber fruits like berries, apples, and pears support satiety and help you manage your overall calorie intake, which leads to fat loss over time (including from your midsection).

Are dried fruits good or bad for weight loss?

Dried fruits aren't bad for weight loss, but they're calorie-dense and easy to overconsume. Drying removes water and concentrates sugar and calories into a small volume. A quarter-cup of dried mango, for example, can have the same calories as a whole fresh mango.

If you enjoy dried fruit, measure out a small portion and pair it with nuts or seeds to slow digestion and increase satisfaction.

Is it okay to eat fruit at night while trying to lose weight?

Yes, it’s okay to eat fruit at night while trying to lose weight. What matters is your overall calorie and nutrient intake throughout the day, not the specific timing of fruit consumption.

If eating fruit in the evening helps you limit less nutritious late-night snacks, then do it. Listen to your hunger cues and choose what works for your schedule.

Is fruit still recommended if I'm on GLP-1 medications like Zepbound?

Yes, fruit is still recommended if you’re on GLP-1 medications. These medications reduce appetite, so you may find that you're satisfied with smaller portions of fruit than before. That's normal and fine. 

Fruit remains an important source of fiber, vitamins, and antioxidants. Focus on eating until you feel comfortably satisfied, not forcing yourself to finish a certain amount. Speak with your knownwell care team about any concerns regarding nutrition while taking weight management medications.

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