Fruit has long been recognized as a nutritious component of a balanced diet. When hunger strikes, turning to your fruit bowl is a wise choice. The items you find there are typically healthier options than the snacks you might find in your pantry. However, not all fruits are created equal, and some may be more beneficial for weight loss than others. Below, we’ll explore some of the top fruits to consider if you’re looking to shed some pounds.
Apples are a common favorite. They’re the ultimate snack: filling, juicy, crunchy, and portable. A review published in 2017 suggests that including apples in your diet could help with weight loss1 —not surprising, considering they’re chock-full of fiber, a nutrient that’s known to boost feelings of fullness and ward off hunger pangs.
There are plenty of ways to get your daily dose of apple: Chow down on a whole Fuji (apples are such a packable snack), add pieces to your oatmeal, throw slices into a salad, bake some with your chicken, or cook up a low-cal dessert.
1 large apple: 116 calories, 5g fiber
Watermelon is a double whammy: It’s low in calories with a high water content. This means you can eat two entire cups of watermelon for less than 100 calories and your stomach will feel like you’ve eaten more because the fruit is more than 90 percent water. Staying hydrated helps you feel full.
If you’re looking to lower your daily calorie intake, incorporating watermelon into your diet is a smart move. Munch on it whenever you feel the urge to snack. This way, you’ll avoid higher-calorie foods and satisfy your sweet tooth.
2 cups diced watermelon: 90 calories, 1g fiber
Raspberries are small but mighty! These babies are low in calories, and even lower when you consider that they’re high in insoluble (indigestible) fiber.2
When you eat a 52-calorie cup of raspberries, you’re really only digesting about 32 calories. Put that together with the fact that raspberries have the highest fiber content of any fruit (1 cup = 7g fiber), and we’ve got a weight-loss winner.
1 cup raspberries: 64 calories, 8g fiber
Grapefruit gives you a lot of bang for your calorie buck. Half of a medium grapefruit has only 60 calories, and, like watermelon, it’s more than 90 percent water.
Plus, a study published in 2014 showed that a compound in grapefruit called naringin could lower blood sugar and ultimately lead to weight loss. So enjoy some grapefruit at every opportunity—squeeze it into your water, throw some wedges into your salad, or use it like lemon to flavor your food.
1/2 of a medium grapefruit: 40 calories, 1.5g fiber
If grapefruit isn’t your go-to citrus pick, you’re in luck. Oranges are an amazing weight-loss fruit too. High in fiber and water content, they’ll help you feel full.
Another great thing about oranges? There is almost always a variety in season and there’s no shortage of ways to add the fruit to your diet. Eat a whole orange as a snack or use mandarin orange segments in salads.
1 medium orange: 61 calories, 3g fiber