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9 of the Best Fruits for Weight Loss, According to a Dietitian
Reviewed on January 28, 2026A
Apples
Apples are a source of antioxidants called polyphenols, which may have anti-obesity effects. A review of studies found that eating apples regularly can help with weight loss. Just make sure you eat the peel too, as most of the fiber and polyphenols are in the peel or just below it.
In 1 small apple (149 g) there are:
77 calories
0 g fat
20 g carbohydrate
3.6 g fiber
Less than 1 g protein
For a satiating snack, slice an apple and have it with 1 tbsp of peanut butter or 1 oz of cheddar cheese. The combination of nutrients will keep you full for hours.
2. Blueberries
One study on the health benefits of blueberries, partially funded by the Highbush Blueberry Council, found that blueberries are high in antioxidants called anthocyanins. Anthocyanins are linked to lower rates of obesity and heart disease. High anthocyanin intake was associated with 3% to 9% lower fat mass and less central belly fat.
Another study, also partially funded by the Highbush Blueberry Council, found that people who ate the most blueberries had less weight gain compared to those who ate other fruits.
A cup of blueberries (148 g) contains:
84 calories
0 g fat
21 g carbohydrate
3.6 g fiber
1 g protein
Blueberries are a perfect addition to smoothies or green salads. You can also freeze them for a cool snack.
3. Grapefruit
Many people associate grapefruit with weight loss because of the “Grapefruit Diet,” an eating plan popularized in the 1920s. This very low-calorie diet (500 calories per day), is too restrictive to support human health. Most people need closer to 2,000 calories per day. While you shouldn’t try the Grapefruit Diet, you can certainly enjoy this low-calorie fruit as part of a balanced eating plan.
Half of a large grapefruit (166 g) contains:
53 calories
0 g fat
13 g carbohydrate
2 g fiber
1 g protein
Enjoy grapefruit raw, or slice it in half and broil it for 5 minutes to caramelize the natural sugars. You can also cut it into segments to toss into salads or add to plain water for a boost of flavor.
Note: Grapefruit interacts with a long list of prescription medications. So, check with your pharmacist before adding it to your diet.
4. Guava
Guava has more fiber than most other fruits and is very high in vitamin C. Vitamin C is an important antioxidant that protects cells from damage and supports a healthy immune system.
A cup of guava (165 g) contains:
112 calories
1.5 fat
24 g carbohydrate
9 g fiber
4.2 g protein
Guava skin and seeds are edible, so you can eat it whole. But some people find guava tough and choose to eat only the flesh. You can also purée guava and add it to smoothies, salad dressings, and sauces.
5. Passion fruit
Passion fruit, also known as granadilla, has more fiber than any other fruit. It also contains the antioxidant piceatannol, which may help improve insulin sensitivity in people with excess weight.
In ½ cup of passion fruit (118 g) there is:
114 calories
0 fat
27.5 g carbohydrate
12 g fiber
2.5 g protein
Slice passion fruit in half to reveal pulp and sweet seeds on the inside — these are the edible parts. Use a spoon to scoop them out and enjoy it as is, or add them to yogurt, sauces, or baked goods.
6. Pears
Crunchy and sweet, pears are a fiber-rich fruit that leave you feeling full and satisfied. One study, partially funded by Pear Bureau Northwest, found that people who regularly consume pears have better nutrient intake and lower rates of obesity. (Of course, this is a correlation, not cause-and-effect). Pears also provide a moderate amount of vitamin C and potassium, which help keep your nerves, muscles, and heart working well.
A small pear (148 g) contains:
84 calories
0 g fat
22.5 g carbohydrate
4.6 g fiber
Less than 1 g protein
Pears are versatile — you can eat them raw, poached, or grilled. They go well with cheeses, like bleu cheese or goat cheese. Or, you can use pears to add a touch of sweetness to blended squash or pumpkin soup.
7. Raspberries
All berries are nutritious and loaded with antioxidants. But raspberries have more fiber than other berries. And they’re high in vitamin C.
In 1 cup of raspberries (123 g) there are:
64 calories
0 g fat
15 g carbohydrate
8 g fiber
1.5 g protein
Raspberries are highly perishable, so eat them quickly. You can also buy them frozen to avoid worrying about their short shelf life. Snack on plain raspberries or add them to yogurt, oatmeal, salads, and smoothies.
8. Strawberries
Like the other fruits on this list, strawberries are low in calories and high in water content (91%). One study, partially funded by the California Strawberry Commission, found that strawberries contain bioactive compounds that can help lower insulin resistance in adults with obesity and high cholesterol.
A cup of strawberries (166 g) contains:
53 calories
0 g fat
13 g carbohydrates
3 g fiber
1 g protein
Dip strawberries in yogurt, mix them into oatmeal, or blend them into smoothies. You can also use them in a salad with balsamic vinegar and fresh basil.
9. Watermelon
True to its name, watermelon contains a lot of water (92%). One study, partially funded by the National Watermelon Promotion Board, suggests that watermelon may have anti-inflammatory properties that can help lower body fat and body weight. Watermelon is also high in lycopene, an antioxidant that may help protect against prostate cancer, Type 2 diabetes, heart disease, and stroke.
A cup of watermelon (154 g) contains:
46 calories
0 g fat
12 g carbohydrates
1 g fiber
1 g protein
Try making a salad with watermelon, feta cheese, and mint. Watermelon can also be grilled or barbecued and served as dessert.
Tips to add more fruit to your diet
Here are some easy, quick ways to add more fruit to your diet:
Include fruit at breakfast. Try apples diced in oatmeal, or berries on top of yogurt or cold cereal.
Blend fruit into smoothies. The most nutritious fruit smoothies include berries or other fruit of your choice, veggies, and protein. When adding protein to smoothies, try Greek yogurt, nut butter, or protein powder.
Make fruit your snack food. Keep fruit on hand to satisfy your hunger between meals.
Add fruit to savory dishes: Try mango salsa, add berries or pears to salads, or drop pomegranate seeds into rice dishes.
Make fruit visible. Leave a fruit bowl on the counter or table. Seeing it makes you more likely to eat it.
Stock up on frozen fruit. It’s fresh when you defrost it and won’t spoil or wilt.
Blend fruit into soups. Do you know what’s better than butternut squash soup? Butternut-apple-pear soup!
Enjoy fruit as dessert. Try grilled peaches, baked apples, or poached pears. Grilling or barbecuing fruit caramelizes the sugars and intensifies their sweetness.
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