Best low in calories fruits for weight loss to keep appetite under control – Snacking on fruits which are low in calories and low in sugar, will stop you from over eating and help you lose weight. The one thing that everyone knows about weight loss is that you need to watch what you eat. The more calories you consume in your day, the faster you gain weight on your body. Of course, it’s not as simple as that but for the majority of us watching our waistline can come down to calorie counting.
14 Best Low Calorie Fruits, According to Nutritionists
Got a sweet tooth but want to stay healthy? These are the best low calorie fruits to satiate your cravings.
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Calories matter when it comes to losing weight. And if you’re trying to stay in a calorie deficit, fruit is a great addition to your diet if you’re looking to shed some pounds (or simply trying to eat healthier)—especially low calorie fruits.
“Yes, fruits are naturally rich in sugar (some more so than others), but research has consistently shown that fruit intake has an anti-obesity effect,” says Charlotte Martin, MS, RDN, CSOWN, CPT, registered dietitian nutritionist and author of The Plant-Forward Solution. “Although it is true that your body can’t distinguish between the added sugar in a candy bar and the sugar found naturally in fruit, the sugar in fruit is packaged alongside another carbohydrate type: fiber.”
She explains that fiber helps slow the absorption of the sugar in the fruit into the bloodstream, so it lessens the blood sugar impact, providing you with a steadier supply of energy.
“Plus, fruit is an excellent source of disease-fighting vitamins, minerals and phytochemicals, too,” she says. “In fact, these phytochemicals may be partly responsible for the anti-obesity effects of fruit, along with fiber.”
But if you’re specifically trying to lose weight, fruit is also a great choice because it’s packed with water to give you extra hydration, as well as other nutrients.
“Most fruits are pretty low-calorie because of their high water content,” says Antonette Hardie, MS, RDN, LD, a registered dietician at The Ohio State University Wexner Medical Center. “Vitamins and minerals in fruit help with overall energy levels (major mood boosters!), and fiber helps keep our bodies satisfied (fuller, longer).”
Best low calorie fruits
Looking to add more low calorie, filling fruits to your diet? Here are 14 of the best to pick up on your next grocery haul.
1. Raspberries
Calories per serving: 65 calories per 1 cup
“Not only are raspberries low in calories, but they are also the fiber MVP, packing in 8 grams fiber per cup,” says Martin.
2. Mango
Calories per serving: 99 calories per 1 cup
“Besides having an incredibly delicious flavor, mango provides a whopping 67% daily value for vitamin C,” says Bonnie Taub-Dix, RDN, registered dietitian nutritionist and author of Read It Before You Eat It—Taking You from Label to Table. “Mangos also contain powerful antioxidants that help fight inflammation.”
3. Cherries
Calories per serving: about 80 calories per 1 cup without pits
“Cherries are a great source of fiber (promotes satiety), vitamin C (immune-boosting), potassium (promotes healthy blood pressure) and antioxidants (fight cancer),” says Hardie.
4. Strawberries
Calories per serving: 47 calories per 1 cup (whole)
“Strawberries are one of the lowest-calorie fruits available, and are also one of the best sources of vitamin C, providing well over 100% of your daily needs per cup,” says Martin. “Vitamin C is involved in many body functions, from supporting immune health to producing collagen.”
“They also provide manganese, folate and potassium (a nutrient most of us don’t get enough of) as well as fiber,” says Taub-Dix. “Whether frozen or fresh…you should add this fruit to your shopping list.”
5. Cantaloupe
Calories per serving: 54 calories per 1 cup (cubed)
“Like strawberries, cantaloupe is also an excellent source of vitamin C,” says Martin. “Plus, it’s about 90% water, making it a great choice for helping to fill you up and keep you hydrated.”
Adds Taub-Dix, “Cantaloupe is an excellent source of beta-carotene, a precursor to vitamin A, important for the health of your eyes, your skin, and your immune system.”
6. Grapes
Calories per serving: 62 calories per 1 cup
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“Grapes contain the potent phytonutrient resveratrol, which research suggests may improve insulin sensitivity and aid weight management,” says Martin.
7. Oranges
Calories per serving: about 90 calories per large (3” diameter) orange
“Oranges are a good source of dietary fiber which helps keep you full, and are an excellent source in vitamin C (immune boosting),” says Hardie.
8. Pears
Calories per serving: 101 calories per medium pear
“Pears provides a whopping 6 grams of fiber—both soluble and insoluble types—per pear,” says Taub-Dix. “Fiber is a nutrient that helps to fuel our healthy bacteria to support gut health and it’s a nutrient that we all need and that most of us don’t get enough of. Pears are one of the most delicious ways to get fiber and a medley of important nutrients.”
Best Fruits for Weight Loss – How and Why They Can Help You Lose Weight
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There is no doubt that fruits are essential for a healthy life. But some people still wonder if some fruit is bad for weight loss since they contain various amounts of natural sugar.
Fruits belong to the carbohydrate group, and some contain less sugar, whereas others have a little more. And although they are generally high in fiber, some have slightly lower levels of it. If you are trying to lose weight, your best bet is to choose fruits with high fiber and low sugar content.
Below, you can find the list of fruits for weight loss. Naturally, some of these are the lowest calorie fruits around.
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Weight Loss Fruits
1. Pineapple
This bright yellow exotic fruit gives you a boost of vitamin C (79 grams) and provides only 83 kcal in one cup, which makes it a perfect filling snack for your weight loss program.
Moreover, it has a high water content of 86%. Studies show that reducing the energy density of the diet by adding fruits and vegetables that are high in water content helps with weight loss.
2. Stone fruits
Plums, apricots, peaches, nectarines, and cherries belong to this group. Stone fruits are usually low in calories and high in water content.
Two small plums or four apricots contain around 60 calories; one medium peach or nectarine provides 58 calories, and 1 cup of cherries has 87 calories.
Other great news is that a study has shown that the bioactive compounds found in stone fruits potentially fight off obesity, reduce inflammation, and the risk of diabetes.
3. Kiwifruit
This small tropical one is full of nutrients such as vitamin C, folate, and fiber. One medium kiwifruit provides 42 kcal and 2.1 g of fiber.
A small study revealed that consuming two kiwis per day for 12 weeks showed a significant reduction in waist circumference and waist-to-hip ratio.
Although more studies are needed to back up these findings, this one shows promising results for kiwi being helpful in weight loss.
4. Avocados
You may not have known this, but avocados are technically a fruit, and a very fatty fruit at that! One medium avocado provides 227 kcal, 21 grams of fat, and 9.3 grams of fiber. Don’t worry; the high-fat and caloric content doesn’t mean gaining weight after eating avocados.
But avocados may keep you full for longer and stop you from eating more or binging during the day. Studies found that people who consumed avocados regularly gained less weight than those who did not.
To find out more about avocado’s benefits on weight loss, check out our recent article on the benefits of avocados.
5. Papaya
A tropical fibrous gem, one small papaya provides 67.5 calories and 2.7 grams of fiber. It is also high in vitamin C (95.6 mg) and has an 88% water content.
The high fiber and water content help to increase satiety, so you may end up consuming fewer calories throughout the day.
Moreover, they may help in reducing bloating and with regular bowel movements.
6. Grapefruit
This sour and juicy fruit has had a high reputation in the weight loss industry for many years. Half a grapefruit provides 37 kcal, 1.4 g of fiber, and 92% water content.
Studies showed that people who were given grapefruit before each meal for 12 weeks had a decreased body weight, and improved insulin levels and lipid profiles.
7. Apples
Another well-known fruit in weight loss programs – apples are low in calories and high in fiber, with 95 kcal and 4.4 g of fiber per one medium fruit. They not only keep the doctor away but also keep the weight off.
One study showed that women who added three apples per day to their diet for ten weeks reduced their energy consumption during the day and lost weight.
Apples make a great portable snack and can be found year-round.
8. Berries
This delicious fruit group includes raspberries, blackberries, blueberries, and strawberries. These nutrient powerhouses are low calorie and have high fiber and water content.
So, it makes them a wise food choice when trying to lose weight. One small study showed that people who snack on berries in the afternoon ate less food at dinner. Their sweetness can help satisfy sugar cravings as well.
One cup of each provides the following:
Raspberries: 64 kcal, 8 g of fiber, 86% water
Blackberries: 62 kcal, 7.7 g of fiber, 88% water
Blueberries: 84 kcal, 3.6 g of fiber, 84% water
Strawberries: 49 kcal, 3 g of fiber, 91% water
They’ll help you satisfy those sweet cravings.
Calling all people with a sweet tooth! One of the hardest parts of any diet is fighting back against cravings for sweet, sugary foods, amiright? But when it comes to dieting, not all sugar is created equal. While your diet may have strict rules against the refined sugars found in treats like cupcakes and cookies, natural sugars (like the ones found in fruits) usually aren’t off limits.
“[Fruit] is a nutritious item to enjoy during a weight-loss journey as a treat and to decrease your cravings for other less healthy sweet foods,” says Amy Shapiro, RD, founder of Real Nutrition. Fruit can also help you feel fuller for longer, due to the fiber content in many kinds. But that doesn’t mean you shouldn’t track your sugar intake when eating fruit. Too much sugar of any kind could still thwart your weight-loss goals, and lots of fruits pack a ton of it.
If you’re trying to lose weight, Shapiro recommends having no more than two servings of fruit a day, or three if you’re active. One serving of fruit can either be a whole fruit that fits in your hand, like an apple or orange, or one cup of cut fruit, like a fruit salad. You should stick to eating fresh fruit; Shapiro advises against eating a ton of dried fruit if you’re trying to lose weight, as the dried fruit’s sugar becomes more concentrated as it loses volume. “The servings of dried fruit are very small, very sweet, and very high in sugar,” she says. “For example, dried mango contains 29 grams of sugar for four slices.” Shapiro also says that people tend to typically overeat dried fruit because of the small serving sizes.
But if you eat fresh fruit, and you take stock of your servings, fruits can keep you on track for your weight-loss goals. If you’re curious which fruits are the best when it comes to weight loss, try this list of 11 recommendations from Shapiro. They have the highest fiber content, the lowest sugar, and are the healthiest options for weight loss.
1
Berries
Shapiro says she loves recommending berries because they have such high fiber content. “Berries are my favorite fruit to recommend since they are the highest in fiber and lowest in sugar and are packed with antioxidants so they are optimal for health.” Raspberries, blueberries and strawberries all make great weight-loss fruit options.
Per serving:
Strawberries: 46 cal, 11.1g carbs, 7g sugar, 1g protein, 0.4g fat, 1.4g sodium, 2.9g fiber
Blueberries: 84 cals, 21g carbs, 14.7g sugar, 1g protein, 0.5g fat, 1.5g sodium, 3.6g fiber
Raspberries: 64 cals, 14.7g carbs, 5.4g sugar, 1.5g protein, 0.8g fat, 1.2g sodium, 8g fiber
2
Kiwi
If you enjoy something sweet, yet equally tart, consider kiwi. “It’s loaded with vitamin C and not too sweet, but still juicy and refreshing,” says Shapiro.
Per serving: 108 cals, 26g carbs, 16g sugar, 2g protein, 0.9g fat, 5.3g sodium, 5.3g fiber
3
Watermelon
Watermelon is about 9o percent water, so not only does it help you stay hydrated, but it also aids in helping you feel fuller for longer too.
Per serving: 46 cals, 11.5g carbs, 9.4g sugar, 0.9 protein, 0.2g fat, 1.5g sodium, 0.6g fiber
4
Apples
Apples high in fiber, making your belly feel full, and they leave you mentally satisfied too, says Shapiro. “Apples have a great crunch and texture so they satisfy your craving to chew.” If you’re looking for a yummy and healthy dessert, Shapiro recommends throwing your apples in the oven and baking them.
Per serving: 65 cals, 17.3 carbs, 13g sugar, 0.3g protein, 0.2g fat, 1.2g sodium, 3g fiber
5
Papaya
Shapiro says papaya is rich in enzymes that can ease distress in the gastrointestinal tract and reduce bloating. The fruit is also low-calorie and full of fiber. It’s tasty on its own, but she says it also pairs well with some fresh lime juice and a little sea salt.
Per serving: 60.2 cals, 15.1g carbs, 10.9g sugar, 0.7g protein, 0.4g fat, 11.2g sodium, 2.4g fiber
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6
Lemons
Getting enough water is crucial to any diet, and adding lemon to water makes it tastier, so you’re bound to drink more of it, says Shapiro.
Per serving: 61.5 cals, 19.8g carbs, 5.3g sugar, 2.3g protein, 0.6g fat, 4.2g sodium, 5.9g fiber
7
Grapefruit
Grapefruit is low in sugar and high in fiber, and one serving size is pretty large, so chances are you’ll feel satisfied for a while after eating it. People reported losing 7.1 percent of their body weight on average after eating grapefruit or drinking grapefruit juice before their meals for 12 weeks, according to a study in Nutrition & Metabolism.
Per serving: 73.6 cals, 18.6g carbs, 16.1 sugar, 1.5g protein, 0.2g fat, 0g sodium, 2.5g fiber
These Are the 12 Best Fruits for Weight Loss
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If you’re trying to find and maintain your healthiest weight, you likely already know the satisfying powers of protein and the filling properties of fiber.
That’s why you’re eating all that grilled chicken and seared tuna. It’s why you’ve been steaming up crunchy broccolini and roasting all that cauliflower. That’s good stuff.
But maybe you’ve even heard internet “experts” telling you that you should stick to those lean proteins and vegetables and you should avoid fruit because fruit houses massive amounts of calorie-laden, waist-expanding, totally toxic sugar.
Fruit is great for weight loss and maintenance—as well as a healthy diet overall. In fact, “most have a high water content which also helps with satiety and fullness,” says Maggie Michalczyk, M.S., R.D.
Yes, fruit does contain sugar, but it’s not added sugar, the type that you’d find in so many processed foods. Fruit’s naturally occurring sugar also comes paired with fiber, and that nutrient helps regulate your blood sugar response to that sugar. Fruit is also not all that easy to overdose on—like you can with processed foods with lots of added sugar. (Honestly, when’s the last time you scarfed down a whole bowl of pears?)
Fruit is also loaded with nutrients your body needs: disease-fighting antioxidants, essential vitamins, and necessary minerals.
And if you’re worried about calories, compare a handful of fruit slices to a handful of store-bought refined snacks or desserts. The two don’t even come close.
The point is, just eat fruit.
So now that you’re ready to bring fruit into your weight loss plan, which to eat? Look, all fruit is great. Aim for a wide variety—from mangos to starfruit to coconut to bananas to berries to you get the point.
But here are 12 great ones to start with.
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Pineapple
Pineapple is bursting with many vitamins and minerals and is a great fruit to satisfy your sweet tooth.
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Snack on pineapple for more vitamin C, manganese, and antioxidant power. Add it to smoothies or make a pineapple granita for a cold treat.
Watermelon
“Watermelon is 92 percent water. Its water helps to fill you up, plus you’re getting the antioxidant lycopene, which can be protective of prostate cancer in men,” Michalczyk
says. Plus, watermelon is refreshing during the warmer months and goes well in pretty much any dish. Make a simple salad with mint and feta, topped with a drizzle of olive oil.
Grapefruit
“You often hear about the grapefruit diet as a means to lose weight, but is it effective? While grapefruit won’t suddenly melt fat away, the water content of grapefruit can help you to feel fuller,” she says. Eat half a grapefruit for breakfast with a bit of honey and Greek yogurt.
Pears
One pear contains six grams of fiber, making pears a great fruit to help keep you full, help you to eat less.
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“Pears are also a good source of potassium, an important mineral for active muscles,” Michalczyk says, so enjoy them after a tough workout in a salad or with some nut butter.
Avocado
Technically a fruit, avocados are great for weight loss because they contain healthy fat. That fat can help keep you fuller for longer. “While it’s not a low-calorie fruit, its fat content, along with healthy monounsaturated fat, is great for your heart and avocado contains vitamin E and potassium,” she says. Try some a post-workout smoothie.
Blueberries
Blueberries are a good source of fiber—it’s that fullness thing. And they’re easy to snack on and handy—no peeling or chopping needed—to add to foods like oatmeal or a smoothie.
Raspberries
These berries are a great source of fiber.
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They contain eight grams of fiber per cup, which will help to keep you full, especially if you pair them with a source of protein like nuts, or nut butter, she says.
Strawberries
Low in calories, and high in nutrients, strawberries are a great addition to your diet if you’re trying to lose weight—their natural sweetness will help satisfy your desire for something sweet.
Oranges
Oranges are a low-calorie fruit that contain lots of vitamins. “They’re hydrating, tart, and make for a good snack paired with a source of protein that will fill you up,” she says. Pair them with chicken in a salad.