- Fruits contain both fiber and water, making them filling snacks with low calorie density.
- Fruits can satisfy your cravings for sweets without compromising weight loss goals.
- There are many nutrients in fruits that support your overall well-being.
If you’re familiar with Noom, you know we believe that eating fruit can help you lose weight. In fact, we’ve busted the myth that you shouldn’t eat fruit because it’s high in sugar.
Sure, fruit does contain the simple carbs fructose and glucose—but many fruits also contain complex carbohydrates like fiber. And fiber is great for weight loss because it can help you feel full longer and keep blood sugar levels under control.
In fact, research suggests that boosting your daily fruit intake can actually reduce the likelihood of weight gain.
But which fruits should you eat for weight loss?
The best fruits for weight loss are the ones that you love—so feel free to enjoy all the colors of the rainbow. Read on for our 10 favorite fruits that help you reach your wellness and weight loss goals.
Disclaimer: Please consult with your health care provider before making any dietary changes.
1. Grapes
At Noom Weight, we consider grapes a “green” food in our three-color system. That means they’re one of the best fruits for a balanced diet aimed at weight loss!
Each color in our system represents a level of calorie density, with green being the lowest. Grapes are largely made up of water—and a high water content lowers their caloric density.
And because grapes contain fiber, they’re still going to fill you up (while allowing you to manage how many calories you take in).
Even better? According to a Harvard study, eating grapes may help reduce your risk of type 2 diabetes.
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If you haven’t tried sour patch grapes yet, you’ll thank us later. Use sugar-free gelatin mix instead of regular, and you’ll conquer any candy craving, pronto.
Nutrition info (from the USDA):
- Serving size: 1 cup
- Calories per serving: 104 kcal
- Fiber per serving: 1.35 grams
- Sugar per serving: 23.2 grams
2. Watermelon
Believe it or not, watermelon is 92% water—hello, hydration! When foods contain a lot of water, it helps keep the calorie density in check, which is the amount of calories in a given weight or volume of food.
Why does calorie density matter? Munching on low-calorie-density fruits like watermelon helps you maintain the calorie deficit you need to lose weight, while feeling satisfied.
Watermelon is also packed with vitamins, minerals, antioxidants, and oh-so-satisfying sweetness. Serve yourself some plain watermelon slices, juice it, or even grill it!
Nutrition info (from the USDA):
- Serving size: 1 cup
- Calories per serving: 45.6 kcal
- Fiber per serving: 0.61 gram
- Sugar per serving: 9.42 grams
3. Raspberries
Like most berries, raspberries have fewer calories than many sugary snacks. They also have a high fiber content with a low sugar content per serving.
Raspberries are also very nutrient-dense. They deliver body-nourishing antioxidants and minerals like magnesium, calcium, and iron, which help you feel your best.
There are so many ways to eat them, so be sure to change it up and have fun! Raspberries in oatmeal? Sure! In yogurt? Yup! Smoothies? Yum! Salads & sandwiches? Heck yeah!
Nutrition info (from the USDA):
- Serving size: 1 cup
- Calories per serving: 64 kcal
- Fiber per serving: 8 grams
- Sugar per serving: 5.44 grams
4. Apples
Okay, so “an apple a day” won’t actually keep the doctor away. But apples are packed with the filling fiber and crunchy goodness needed to keep you energized and satisfied throughout the day.
Apples are low in caloric density and a good source of vitamin C and beta-carotene. They’re also packed with cancer-fighting phytochemicals.
Apples with cinnamon? Or apples with a tablespoon of sugar-free nut butter? Yes, please!
Nutrition info (from the USDA):
- Serving size: 1 cup
- Calories per serving: 76.2 kcal
- Fiber per serving: 2.62 grams
- Sugar per serving: 15.1 grams
5. Pomegranates
Pomegranates’ high fiber content and low caloric density make them a great fruit for weight loss.
It takes some work to separate the seeds from the husk, which slows you down and helps you pay attention to hunger and fullness cues.
Pomegranates also wear the cape of an antioxidant superhero. Antioxidants in the fruit (like polyphenols and flavonoids) protect us from molecules that harm our bodies.
Fruits like pomegranates have compounds called phytochemicals, which may have anti-obesity effects.
We enjoy pomegranate seeds as a topping on main dishes like salads and roasted squash. You can even pop them in your mouth, just as you would with popcorn.
Nutrition info (from the USDA):
- Serving size: ½ cup of seeds
- Calories per serving: 72.2 kcal
- Fiber per serving: 3.48 grams
- Sugar per serving: 11.9 grams
6. Citrus fruits
When life gives you citrus, you’re sure to get a refreshing dose of vitamin C!
Like many other fruits, citrus fruits (including oranges, lemons, limes, and grapefruit) are weight loss friendly because they’re high in fiber and low in calorie density.
While we enjoy citrus on its own, we also like to get creative by adding fresh-squeezed juice to dressings and marinades. We also love concocting our own water infusions. All citrus fruits make water tastier, so you’ll be sure to reach your water goals with confidence!
Nutrition info for oranges (from the USDA):
- Serving size: 1 cup
- Calories per serving: 90 kcal
- Fiber per serving: 3.96 grams
- Sugar per serving: 16.1 grams
7. Peaches
Peaches are a nutrient-dense and fiber-filled seasonal option that’s also low in caloric density.
Like many fruits with pits, peaches are a great option to eat quick, cold, and raw— but they’re also delicious when stewed or grilled! Whip up a sweet-and-tangy peach salsa, muddle peaches in seltzer water, or toss a few slices into your favorite smoothie. The peachy possibilities are endless!
Nutrition info (from the USDA):
- Serving size: 1 cup
- Calories per serving: 70.8 kcal
- Fiber per serving: 2.31 grams
- Sugar per serving: 12.9 grams
8. Kiwi
This little guy can be easily forgotten, but we urge you not to forget!
Kiwi is low in calorie density and low sugar, and it provides a rich source of vitamin C. Kiwi offers a sweet and tart treat that’s perfect while trying to lose weight.
With kiwis, great things do come in small packages. If peeling sounds like a pain, just cut your kiwifruit in half and spoon out the good stuff. If you don’t mind the skin, you can also eat your kiwis whole!
Nutrition info (from the USDA):
- Serving size: 1 cup
- Calories per serving: 115 kcal
- Fiber per serving: 5.4 grams
- Sugar per serving: 16.2 grams
9. Avocados
As a yellow food in Noom’s 3-color system, this fruit (yes, avocado is a fruit!) has a higher calorie density than other fruit options.
But don’t dismiss avocados! No foods are “good” or “bad”—everything is welcome in moderation. And avocados have a lot to offer.
Avocado is rich in potassium, vitamin C, vitamin B6, folate, and fiber to keep you feeling energized and satisfied as you lose weight.
Low in sugar and rich in healthy fats, avocados are also a great choice for diabetics or people looking to reduce their cholesterol levels.
Try using avocado as a replacement for butter or margarine. You can also add it to dressings, dips, and smoothies.
Nutrition info (from the USDA):
- Serving size: 1 cup
- Calories per serving: 240 kcal
- Fiber per serving: 10 grams
- Sugar per serving: 0.99 gram
10. Bananas
Bananas are an easy weight loss snack that’s low in calorie density and rich in potassium and fiber. They also include plenty of vitamins, like vitamin C and B6.
Prefer your bananas on the green side? Unripe bananas contain starches that your body digests slowly, preventing spikes in blood sugar (and the inevitable energy crash that follows).
Simply peel and eat your bananas on the go, or try substituting bananas for butter in equal portions when whipping up baked goods.
Nutrition info (from the USDA):
- Serving size: 1 banana
- Calories per serving: 101 kcal
- Fiber per serving: 1.96 grams
- Sugar per serving: 18.2 grams
Reflection exercise:
Think about the fruits that you love (or something new you want to try—cotton candy grapes, anyone?). How might you incorporate more of them into your diet?
Whether that looks like packing fruit in your lunch or leaving fresh fruit on your counter, come up with one strategy to try this week.
Satisfy your sweet tooth with fruit
In the mood for something sweet (with health benefits, to boot)?
You don’t have to deprive yourself just because you’re losing weight. Indulging in a sweet treat from time to time makes your weight loss plan sustainable.
Take our best fruits for weight loss for a spin with these delicious fruit recipes.
These seriously satisfying treats will help you stay on track with your weight loss goals and tame that sweet tooth. Try one today!
