The Best and Worst Fruits for Weight Loss, According to a Dietitian

Fruit is a staple in any healthy diet, but if your goal is to lose weight, not all fruits are equal. Some are packed with fiber and water to keep you full, while others sneak in extra sugar and calories that can slow your progress. Knowing which fruits help support your goals and which do not can make a big difference in your results!

Best: Berries

Berries like strawberries, blueberries, raspberries, and blackberries are among the best fruits for weight loss. They’re low in calories, high in fiber, and loaded with antioxidants that help reduce inflammation. Their natural sweetness also makes them a satisfying alternative to sugary snacks. Blueberries are commonly considered the best fruit for weight loss by dieticians for being high in antioxidants and low in calories.

Best: Apples

An apple a day really can keep the doctor away and help manage your weight. Apples are rich in fiber and water, both of which help you feel more full prevent over-consuming calories. Eating them whole, rather than as juice or sauce, helps you get the most benefit.

Best: Grapefruit

Grapefruit can stabilize blood sugar and help curb your appetite, so it has long been linked to weight management. It’s also low in calories and provides a refreshing boost of vitamin C. Not to mention, its sweet flavor can help satisfy those sugar cravings!

Best: Watermelon

Despite its sweetness, watermelon is a surprisingly good fruit for weight loss. It’s over 90% water, helping you stay hydrated and full with minimal calories. Eating a few cubes before meals can even help control portion sizes naturally and prevent you from overeating.

Worst: Bananas

Bananas are nutritious but can be tricky for those trying to lose weight. They’re higher in calories and natural sugars compared to other fruits, so portion control is key. That being said, their high potassium content can make for a great pre-workout snack or run.

Worst: Mangoes

Mangoes are delicious and rich in vitamins, but their high sugar content can quickly add up. A single serving can contain over 20 grams of sugar, which may spike blood sugar levels and trigger cravings. They’re better to enjoy occasionally, but not as a staple of your diet if weight loss is your goal.

Worst: Cherries

Cherries offer plenty of antioxidants, but they also pack more sugar per serving than many people realize. A cup of cherries can rival a soda’s sugar content, especially when eaten dried or canned. Fresh cherries are better than the alternative, but moderation still matters.

Worst: Grapes

Grapes are bite-sized and easy to overeat, which can be a problem for weight loss. They’re high in natural sugars and low in fiber, meaning they don’t keep you full for long. Freezing a small handful can help slow down your snacking and reduce portions.

Worst: Dried Fruit

Dried fruits like raisins, dates, and apricots are concentrated sources of calories and sugar. While they offer nutrients, most of the water and fiber are removed during drying, making it easy to consume large amounts quickly. Stick with fresh fruit whenever possible for better weight management.