Top Fruits to Support Weight Loss

Fruit tends to be high in fiber and low in calories. Because of the fiber, fruit can give you that fullness, making it a great food for weight loss or maintenance. Some of these fruits include the following:

Apples

Apples are high in fiber but low in calories.  The high fiber can help slow digestion and keep you feeling satiated for longer periods of time. For optimal satiety and fiber intake, keep the skin on.

One medium-sized apple provides 4.37 grams (g) of fiber, which offers 16 percent of the daily value (DV), along with 96.4 calories, according to the U.S. Department of Agriculture (USDA).

Raspberries

Because of their sweetness, raspberries can help satisfy a sugar craving. These offer fiber as well as antioxidants, which combat harmful substances called free radicals in the body. 

According to the USDA, 1 cup of raspberries has 8 g of fiber, offering 28 percent of the DV.

Berries are often categorized as superfoods because their high levels of vitamin C and vitamin E, which are antioxidants that help fend off chronic disease. A cup of raspberries gives you 32 mg of vitamin C — 35 percent of your DV — and 1.07 mg of vitamin E, 7 percent of your DV, according to the USDA.

Whole oranges

A medium-sized orange provides 3.14 g of fiber, or 11 percent of your DV, per the USDA.

When eating oranges, avoid drinking orange juice only and try to eat a whole or cut-up orange instead. Also, oranges are packed with vitamin C, which offer several health benefits, like boosting your immune system, helping your body make collagen, and aiding with iron absorption.

According to the USDA, a medium-sized orange has 69.7 mg of vitamin C, 77 percent of your DV.

Mangoes

Mangoes offer that no-sugar fix you want, and they can even help improve your metabolism and lower inflammation. 

A small, short-term study published in April 2017 in The FASEB Journal found that mango lowered blood pressure and helped with blood sugar regulation, both of which play a role in metabolism. It also improved inflammation markers.

In one mango, you get 3.31 g of fiber, which is about 12 percent of the DV, per the USDA.

Avocados

Avocados can be a top addition when it comes to weight loss goals.  About 77 percent of an avocado's calories come from fat — the good kind.

The monounsaturated and polyunsaturated fatty acids in avocados have been linked to better heart health, and they increase your satiation level by a large degree. Fiber also contributes to avocados’ satiating effect: one-half an avocado provides 4.55 g fiber, or nearly 16 percent of the DV, notes the USDA.

A study published in April 2019 in Nutrients showed that overweight and obese participants who ate avocados as part of a meal felt less hungry after six hours compared with those who had eaten a low-fat, high-carb meal.

Bananas

Part of the carbohydrates from bananas are in the form of the fibers pectin and resistant starch. Both of these can actually help regulate blood sugars. This type of starch earns that label because it is resistant to digestion. It functions like fiber and slows digestion — which keeps you full for longer, and also keeps blood sugar steady so you maintain energy. That can keep you from a blood sugar slump that has you reaching for a sweet treat to perk back up.

Pineapple

In addition to vitamin C, one cup of chunks provides 78.9 mg, or about 88 percent of the DV, notes the USDA. Pineapple has a high water content and hydration has been shown in numerous studies to help with weight loss.