12 Best Fruits for Weight Loss

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.

Don’t listen to these people.

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.

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.

“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.

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.

Apples

To get the most out of what apples offer, don’t skip the skin.

That’s where most of their fiber is found. Having an apple at the same time you eat hard-boiled eggs or a meat stick makes for a good snack that contains protein and fiber. The combination can fill you up and prevent you from snacking on unhealthy things as you’re trying to lose weight.

Mango

“Mangoes are another good low-calorie fruit to add to your diet when trying to lose weight since they contain fiber, vitamin C, and folate,” Michalczyk says. Add one to a post-workout smoothie or have as a snack with a source of protein for a satiating and nutrient-dense snack.

Starfruit

They’re tart, tangy and loaded with antioxidants.

Slice them into stars and pop them into a fruit or greens salad. They’re awesome cubed into a bowl of oatmeal too.

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