19 fruits for weight loss

Weight loss is a common syndrome among people around the world. 

While fruits are loved by people all around the world, they can also aid in weight loss. 

Today we will see the top 19 fruits that help to lose weight!

Here is our collection of fruits with fewer than 100 calories per serving. 

  • Apples

Apples have 32 calories each, and one counts as one of your five daily.

A daily apple helps you stay healthy and lose weight. Quercetin, a flavonoid found in nutrient-dense apples, is considered to reduce the risk of chronic illness. Additionally, a tiny apple has just about 32 calories.

One medium-sized apple qualifies as one of your recommended five servings per day, making this a pretty simple choice to make when you’re on the road. Apples provide a lot of antioxidants, vitamin C, and fiber.

In addition to being a delicious snack, apples may also be used to porridge or combined with homemade granola for breakfast.

With the sweetness of apple cider vinegar without the high-fat content, stewed apples might be a fantastic alternative for desserts if you’re trying to lose weight.

  • Blackberries

Blackberries have one calorie per, with a five-a-day serving size of nine blackberries.

In addition to being healthy, blackberries are low in calories. Blackberries are one of the finest sources of antioxidants and are high in fiber, which may lower your chance of developing a variety of ailments. And each fruit just has one calorie.

Nine blackberries have more than 30 mg in each serving, which is half the daily recommended value. Strengthening joints, promoting the healing of wounds, and forming collagen in bones, connective tissue, and blood vessels are all made possible by vitamin C.

Additionally, studies have shown that vitamin C can speed up iron absorption, shorten the duration of a cold, and even lower levels of free radicals in the body. They are also excellent. especially when made into a smoothie or into a coulis to drizzle over melon.

  • Blueberries

Four heaping tablespoons equals one serving of your five-a-day, which has eight calories per tablespoon.

One heaping tablespoon of blueberries has just eight calories, so you could have three tablespoons and not even reach 30 calories. Blueberries are renowned for being low in calories yet extraordinarily high in nutrients.

Blueberries provide a significant quantity of good fiber and are low in calories and fat.

Additionally, they are a great source of vitamin K1, which has been shown to help prevent blood clots, support bone health, and regulate blood calcium levels.

Along with vitamin C, which is essential for skin health and immunological function, blueberries are also rich in potassium, which is fantastic for lowering blood pressure and water retention. 

These little, yet potent berries also contain magnesium, which is excellent for people who struggle with stress and sleep issues. There is a reason why blueberries are frequently referred to as superfoods.

  • Cherries

10 cherries provide 43 calories, and 14 cherries equal one of your daily allowance of five.

The early summer season is limited for these delicious red stone fruits, so take advantage of them while you can since they are higher in potassium than apples or strawberries and high in fiber, antioxidants, and vitamin C.

Large amounts of fiber are included in fresh cherries, which are well known for supporting a healthy digestive tract, lowering cholesterol, and regulating blood sugar levels. 

Additionally, cherries include the vitamins C, A, and K, which support a number of bodily processes. 

They also include nutrients like choline, an essential vitamin, and antioxidants like beta-carotene, which are important for maintaining the health of your heart, lungs, and kidneys as well as for promoting cell development and neuron transmission. 

  • Dragon fruit

60 calories per fruit; one cup of dragon fruit counts as one of your five-a-day servings;

Each of these gorgeous-looking fruits has about 60 calories. It is a fantastic plant source of magnesium, which aids in converting food into energy, and is stuffed with dietary fiber, antioxidants, and other nutrients.

Dragon fruit is becoming more widely accessible in the UK and is rich in antioxidants such as flavonoids, which can lower the risk of heart disease, betalains, which can lower cholesterol, and hydroxycinnamates, which have anti-cancer qualities. 

It also includes a lot of fiber and magnesium. Additionally, they make a gorgeous addition to a fruit salad or smoothie bowl.

  • Grapefruit

Half a grapefruit has 52 calories, and one grapefruit counts as one of your five daily servings.

Although grapefruit’s sourness is not to everyone’s taste, this citrus fruit is low in calories and abundant in nutrients. It’s a great source of antioxidants, vitamins A and C, potassium, and other nutrients that help control blood pressure. Thought to reduce appetite, it can interact with several medications, including statins, so if you’re taking medicine, check with your doctor before eating.

Grapefruits are high in fiber, which supports a healthy digestive system and increases feelings of fullness. This is wonderful for weight reduction, especially given how few calories there are in a grapefruit. Additionally, grapefruits are rich in vitamin C, vitamin A, magnesium, thiamine, and folate, all of which help to elevate mood.

  • Kiwi fruit

42 calories per kiwi; two kiwis equal one of your five-a-day requirements

A kiwi fruit that has been peeled has just 42 calories. In addition to having dietary fiber, kiwis have a higher vitamin C content than oranges.

Kiwis have a far higher vitamin C content than is advised for daily consumption. They are a great snack option to fuel your day because they are also high in fiber and low in calories. Kiwis include antioxidants that support a robust, healthy immune system. 

Therefore, frequently consuming kiwi may help ward off the emergence of viruses, colds, and other common ailments.

  • Oranges

Oranges provide 62 calories each, counting as one of your five a day.

A medium-sized orange that can quench your thirst has around 62 calories and is a rich source of calcium, fiber, and vitamins A and C.

One orange contains 100% of the necessary daily amount of vitamin C, making oranges another excellent source of this nutrient. Additionally, they contain a lot of potassium, which has been shown to help regulate blood pressure and even lessen the signs of stress and anxiety. If you like oranges.

Instead of pressing them to create a juice or smoothie, I would advise eating them whole.

This is due to the fact that they are very easy to overeat when blended, as one glass of freshly squeezed orange juice can contain four or five oranges. 

This obviously means you are consuming four or five times as many calories and sugar without experiencing the same feelings of fullness you would experience from eating the fruit whole.

  • Peaches

50 calories per peach; one peach equals one of your five-a-day requirements

Approximately 50 calories may be found in one medium peach. Peaches, like many other fruits, are a wonderful source of antioxidants, including vitamins A and C, caffeic acid, and carotenoids, which are known to have cancer-preventing effects.

Vitamins C, A, E, and K, potassium, copper, and manganese, are all present in peaches.

Numerous health advantages of these vitamins include improved digestion, blood pressure, and skin health. A feta and peach salad is one of my favorite ways to prepare peaches. 

Simply combine some lettuce, spinach, or rocket with some feta cheese crumbles and top with thinly sliced peaches. It’s one of the tastiest salads you’ll ever taste, despite seeming straightforward.

  • Pears

85 calories per pear; five-a-day allowance: one pear.

85 calories are included in a tiny pear. Like apples, they include copper, which aids in the production of red blood cells, and pectin, a form of plant fiber beneficial to gut flora.

Pears contain trace amounts of niacin, provitamin A, and folate.

Niacin and folate are crucial for cellular energy generation, while provitamin A promotes healthy skin and wound healing. Copper and potassium are also found in pears.

While potassium enhances muscular contractions and cardiac function, copper increases immunity, cholesterol metabolism, and neuron function. 

Pears that have been poached in the honey mix well with thick, natural yogurt and are a terrific dessert option if you’re trying to watch your weight.

  • Pineapple

Two thick slices have 84 calories each, and one large slice equals one of your five-a-day.

Even though this wonderful exotic fruit has a few more calories than other fruits, two fat slices of fresh pineapple only have 84 calories. Additionally, its enzymes aid with digestion.

Numerous vitamins and minerals are included in pineapples. They are particularly high in manganese and vitamin C, both of which promote a number of vital bodily processes. 

The antioxidants included in pineapples can lower the chance of developing chronic illnesses including diabetes, heart disease, and some types of cancer. Pineapples may be cooked in various ways, such as on the grill with a dash of cinnamon or blended into a smoothie.

  • Plums

Calories per plum: 35; five-a-day serving size: two plums equals one

One plum has around 35 calories, so you can treat yourself to two and still consume far under 100 calories.

Plums include certain important minerals, such as calcium, magnesium, and potassium, as well as the vitamins A, C, and K.

Significant levels of sorbitol, a sugar alcohol that acts as a natural laxative in the body, are present in plums. For people who have constipation or other digestive problems, plums might be an excellent option. 

Healthy plum crumbles are a filling dessert choice and are quite simple to create. A bowl of stewed plums can be topped with oats, honey, and cinnamon that have been baked in your choice of oil on a baking sheet.

  • Pomegranate

One-half of a pomegranate contains 39 calories, and one cup of pomegranate seeds counts as one of your five daily servings.

Pomegranates are considered to be one of the healthiest fruits on the planet, really a feast of the gods.

The juice is incredibly rich in antioxidants, which defend your cells from potentially dangerous free radicals.

Pomegranate seeds are a rich source of fiber, vitamins, minerals, and bioactive plant chemicals that also have a number of anti-inflammatory and antifungal effects, as well as activities that brighten the skin and improve memory. 

Pomegranate seeds are incredibly adaptable in addition to offering all of these great health advantages. Pomegranate seeds are a terrific complement to a broad range of foods, including salads, seafood, smoothies, and sauces.

  • Raspberries

12 raspberries equal one serving of your five-a-day or one calorie per raspberry.

Since each of these colorful small berries only has one calorie, you can eat them all without exceeding 100 calories.

Additionally, raspberries include potent antioxidants that may help to reduce inflammation in the body.

Raspberries provide significant levels of fiber and vitamin C, as well as several other essential vitamins and minerals in lower amounts. They work well as daytime snacks, ingredients in healthy cookie recipes, or toppings for breakfast. One of the most potent fruits you can eat is the raspberry, whose extracts have been shown to slow the development of certain cancer cells.

  • Strawberries

Calories per strawberry: three; five-a-day serving size: seven strawberries equal one

A perennial favorite, these berries are rich in fiber, high amounts of polyphenols, antioxidants that help lower your risk of heart disease and lower blood sugar, as well as vitamins C and B9 (folate), manganese, and potassium. They are very hydrating.

In addition to being a great source of manganese and vitamin C, strawberries also provide significant levels of potassium and folate (vitamin B9). 

Antioxidants and plant chemicals found in strawberries may help keep blood sugar levels under control and promote heart health. 

Delicious healthy dessert alternatives include strawberries dipped in dark chocolate or homemade strawberry frozen yogurt.

  • Watermelon

One wedge of watermelon has 87 calories and counts as one of your five-a-day because it is 5 cm wide.

Due to its high water content, a big wedge of juicy watermelon (about 1/16th of a whole melon) is extremely hydrating and low in calories. 

Additionally, it’s an excellent source of potassium, magnesium, and certain B vitamins, as well as vitamins A and C.

Vitamins A and C, are present in reasonable amounts in one slice of watermelon. The majority of a watermelon, or 91% of it, is water. 

This fruit is low in calories and a great method to remain hydrated, especially for people who have trouble with their recommended daily water intake.

For remaining on track and in control of your calorie consumption throughout the summer, try making watermelon salads, sorbets, and ice pops.

  • Cherry tomatoes

Three calories per tomato; seven cherry tomatoes equal one of your five-a-day requirements.

Cherry tomatoes are tasty spheres that are technically fruits. They include lycopene, which shields the skin from UV damage and maintains heart health. 

A huge handful of 10 cherry tomatoes only has 30 calories or three calories per cherry tomato.

Lycopene, an antioxidant found in tomatoes, has been linked to a number of health advantages, including a decreased risk of cancer and heart disease. 

Additionally, they’re a fantastic source of vitamin C, potassium, folate, and vitamin K, all of which work together to increase energy and leave you feeling renewed.

Cooking tomatoes are also a great way to increase the availability of the nutrients they provide, so throwing a handful into tomato pasta sauce, or curry, or serving them on toasted bruschetta, will not only help boost your intake of essential vitamins and minerals but also give your dish some natural sweetness and flavor.

  1. Figs 

Figs are an excellent provider of potassium and calcium. Together, these minerals may increase bone density, hence reducing the risk of diseases like osteoporosis. Studies indicate that a diet high in potassium, in particular, can enhance bone health and lower bone turnover.

They facilitate weight loss by lowering calorie consumption. They make you feel full easily and hence make you eat less. 

  1. Apricot

Calories per apricot: 75 calories, 17g of carbs, 

Similar to peaches, apricots are a low-calorie, low-carb, and low-GI fruit, making them a wonderful option if you feel like indulging in multiple servings.

Although they help with weight reduction, they are abundant in other nutritional qualities.


Hope these fruits will aid in weight loss and help you stay fit and healthy!

Let us know in the comment section what your thoughts are about these fruits.

Eat healthily and stay healthy.


Sarwar Abdullah

Content Developer at Healthy Natural Diet

Author Bio

Content writing is my passion. And I believe in following my dreams to achieve my goal in life! I am a full-time entrepreneur who believes in investing his time in his profession and passion equally.

Most Popular

A healthy lifestyle increases your willpower to do something better in life.

A solid way of life keeps up with and works on individuals' well-being and prosperity and conquers numerous stressors. Numerous legislatures and non-administrative associations...

Tips to focus on your daily activity for a healthy life.

A sound way of life is a lifestyle that diminishes the danger of genuine disease or unexpected passing. Not all sicknesses are preventable, but...

Why should you maintain your health?

You know the conspicuous conduct that depicts a solid and caring individual. A solid individual doesn't smoke, attempts to keep a good weight, eats...

Expose your thoughts


Please enter your comment!
Please enter your name here