Best Fruit for Weight Loss

Fruit has been recommended as an ideal food for people who are dieting to lose weight or to control their weight gain. But there are so many wonderful varieties of fruit to choose from that it is hard to know where to start to make the right choices.

The first consideration is calories, but simply looking at calorie charts for fruit can be misleading because the serving sizes are not standardized.

The key aspect to consider is what is called the calorie density of foods.

This is simply the number of calories for the same volume of food (generally expressed as calories for 100 ml volume).

The concept of negative calorie foods, that is food that required more energy to digest than the calories they contain, has been shown to be a myth.

The better concept is to choose foods with a low calorie density. This means that the food has a high bulk and contains very few calories.

The other aspects to consider are the amount of protein in fruits, which is especially important for vegetarians. The amount of fiber in foods is also very important, as well as the amount of vitamins the fruit contains.

This article contains ranked lists of fruits that meet these various criteria.

This provides a very convenient way to help you choose the fruit for your weight loss program.

There is so many varieties of fruit to choose from. See the Tables for fruits listed for various criteria important for weight loss programs.
There is so many varieties of fruit to choose from. See the Tables for fruits listed for various criteria important for weight loss programs. | Source

Fruits Ranked by Calorie Density

The table below shows a list of foods ranked by calorie density. The ones listed first have the lowest number in a standard volume of 100 ml. The calories in 100 g of these foods is also shown. Carrot has been included because many people eat fresh carrots as fruits.

The best fruits for this category are:

  • Rhubarb
  • Tomato, ripe red
  • Strawberries - fresh
  • Cranberries, Fresh
  • Lime
  • Watermelon
  • Oranges - fresh
  • Honeydew melon
  • Melon
  • Peach, fresh
  • Gooseberry
  • Papaya
  • Apples, fresh
  • Carrots, raw
  • Lemon
  • Cantaloupe

Fruits Ranked for Lowest Calorie Density - Calories per Volume (100 ml)

Food
Cal/100g
Cal/100ml
Rhubarb
16
13
Tomato, ripe red
22
15
Strawberries - fresh
32
19
Cranberries, Fresh
45
19
Lime
28
25
Watermelon
26
26
Oranges - fresh
32
29
Honeydew melon
33
30
Melon
27
30
Peach, fresh
38
30
Gooseberry
39
31
Papaya
39
31
Apples, fresh
53
32
Carrots, raw
46
32
Lemon
27
32
Cantaloupe
30
33
Grapefruit
41
33
Apricot, fresh
51
39
Cranberry
46
41
Tangerine
46
41
Black currant
54
43
Japanese Plum
48
43
Quince
57
46
Pineapple
52
47
Guava
62
50
Blackberry
62
56
Black raspberry
73
58
Lychee, fresh
64
58
Nectarine
64
58
Kumquat
65
59
Mango
66
59
Damson plum
66
59

Fruits with Lowest Calories per 100g Serve

The second table shown below lists the best fruits for various other criteria.

The Best 10 fruits with the lowest calories per 100g are:

  • raspberries
  • cucumber
  • java-plum
  • peach
  • rose-apple
  • apricot
  • melon
  • lemon
  • pear
  • lime

Fruits with the Highest Ratio of Protein to Fat

The Best 10 fruits with the highest ration of protein to fat are:

  • pummelo
  • currants
  • longans
  • dates
  • melon
  • cherries; sweet
  • orange
  • raisins; golden
  • sugar-apple
  • grapefruit


Fruits with the Best Overall Combination of Macro Nutrients

This list has been made by using a formula that gave a positive weighting for fiber and protein, but a negative weighting for calories, fat and carbohydrate. The contribution of each of these was standardized.

The best 15 fruits for Overall Macro Nutrients were:

  • lemon peel
  • passion-fruit
  • boysenberries
  • cranberries
  • loganberries
  • currants
  • blueberries; wild
  • orange
  • blackberries
  • pear; Asian
  • lime
  • sugar-apple
  • strawberries
  • pear
  • elderberries

Fruits Containing the Best Combination of Vitamins

The contents of all the major vitamins were used, giving equal weightings to each. The list is for the best overall result rather than for an individual vitamin.

The best 22 fruits for overall content of Vitamins were:

  • avocado
  • boysenberries
  • guava
  • mango
  • pomegranate
  • papaya
  • durian
  • orange peel
  • tangerine
  • blackberries
  • kiwifruit; gold
  • blueberries; wild
  • acerola
  • orange
  • loganberries
  • blackberries
  • kiwifruit; green
  • jackfruit
  • melon
  • clementines
  • strawberries

Fruits Containing the Highest Dietary Fiber for a 100g Serving

The final table shown the fruits with the highest amounts of fiber per100g.

The top 20 fruits for Fiber were:

  • persimmon; Japanese; dried
  • passion-fruit
  • orange peel
  • lemon peel
  • bananas; dehydrated
  • figs; dried
  • apple; dried
  • peach; dried
  • dates; deglet noor
  • pear; dried
  • nance; frozen
  • apricot; dried
  • prune
  • elderberries
  • raisins; seeded
  • currants; zante
  • dates; medjool
  • avocado
  • kumquats

How to Use Fruit to Help You Lose Weight

Losing weight is very hard, almost as hard as stopping smoking - it is mostly will power rather than fancy diets. You need to change your eating habits and lifestyle for the longer term. This includes eating one third less food and having regular exercise. Most diets fail because people lose weight on the diet, but don't make permanent lifestyle changes and so put it all back on again, plus some.

The keys to success are:

Skip lunch or one meal a day to eat one third less
Track your weight loss progress using a good online tool - it provides a 'scare graph' to avoid slip-ups and back-tracking
Eat Only the Better Half - Substitute whole fresh foods to eliminate processed food
You simply eat too much - not deliberately, and its not your fault. The modern Western Diet contains highly processed foods that are too rich in calories and fat. So when you eat 'normally' you are simply eating 'too much'.

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Best Fruit for Various Weight Loss Criteria

Serving 100 g
Calories
Best Protein vs Fat Level
Protein to fat ratio
Best Macro Nutrients
Best Vitamins
raspberries
8
pummelo
19
lemon peel
avocado
cucumber
12
currants
15
passion-fruit
boysenberries
java-plum
21
longans
15
boysenberries
guava
peach
24
dates
12
cranberries
mango
rose-apple
25
melon
11
loganberries
pomegranate
apricot
27
cherries; sweet
9
currants
papaya
melon
28
orange
8
blueberries; wild
durian
lemon
29
raisins; golden
7
orange
orange peel
pear
29
sugar-apple
7
blackberries
tangerine
lime
30
grapefruit
7
pear; Asian
blackberries
watermelon
30
currants
7
lime
kiwifruit; gold
carambola
31
raisins
7
sugar-apple
blueberries; wild
pineapple
32
apricot
7
strawberries
acerola
strawberries
32
dates
6
pear
orange
acerola
33
jujube
6
elderberries
loganberries
grapefruit
33
prune
6
melon
blackberries
melon
34
clementines
6
persimmon; Japanese
kiwifruit; green
strawberries
35
grapefruit
6
pummelo
jackfruit
cherries; sour
36
cucumber
5
breadfruit
melon
melon
36
cherries; sweet
5
raspberries
clementines
pummelo
38
loganberries
5
blackberries
strawberries
peach
39
peach
5
lemon
feijoa
tamarind
40
peach
5
persimmon; Japanese
cherimoya
prickly pear
41
tamarind
5
grapefruit
plantain
applesauce
42
breadfruit
5
feijoa
nectarine
grapefruit
42
pineapple
5
longans
banana
pear; Asian
42
raisins
5
cucumber
dates
blackberries
43
lemon peel
5
grapefruit
bananas
mulberries
43
grapes; red or green
5
carambola
melon
papaya
43
melon
4
clementines
pineapple
gooseberries
44
plantain
4
cucumber
lemon peel
horned melon
44
boysenberries
4
quinces
kumquats
cherries; sour
46
watermelon
4
apple
strawberries
cherries; sweet
46
quinces
4
pineapple
passion-fruit
cranberries
46
strawberries
4
soursop
litchis
plum
46
melon
4
cherries; sweet
dates
clementines
47
lime
4
tamarind
apricot
orange
47
lemon
4
cherries; sweet
sugar-apple
apple
48
peach
4
java-plum; jambolan
soursop
loquats
48
plantain
4
melon
loquats
apricot
49
apricot
4
peach
breadfruit
boysenberries
50
mulberries
4
apple
mammy-apple
cherries; sour
50
currants
4
loquats
grapefruit
lemon peel
50
figs
4
watermelon
litchis
pineapple
50
cucumber
3
strawberries
sapodilla
blueberries; wild
51
nectarine
3
papaya
peach
mammy-apple
51
jujube
3
grapes; muscadine
cucumber
apple
52
soursop
3
gooseberries
currants
blackberries; wild
52
cherries; sour
3
figs
carambola
blueberries
52
banana
3
blueberries
blackberries; wild
groundcherries
53
pear
3
apricot
lemon

Fruit with the Highest Content of Dietary Fiber (g)

Fiber per 100g serve
Fiber ( g )
persimmon; Japanese; dried
14.71
passion-fruit
10.37
orange peel
10
lemon peel
10
figs; dried
9.76
apple; dried
8.84
peach; dried
8.25
dates; deglet noor
7.89
pear; dried
7.56
nance; frozen
7.55
apricot; dried
7.38
prune
7.16
elderberries
7.03
raisins; seeded
6.9
currants; zante
6.67
dates; medjool
6.67
avocado
6.67
kumquats
6.45
feijoa
6.43
nectarine
5.71
guava
5.45
mamey sapote
5.37
loganberries; frozen
5.31
boysenberries; frozen
5.3
sapodilla
5.29
blackberries
5.28
blackberries; frozen
5.03
breadfruit
4.91
cranberries
4.6
blueberries; wild; frozen
4.43
litchis; dried
4.4
sugar-apple
4.39
currants; red and white
4.29
gooseberries
4.27
pomegranate
3.97
grapes; muscadine
3.89
raisins; golden; seedless
3.86
tangerine; mandarin
3.81
durian
3.79
pear; Asian
3.6
prickly pear
3.59
raisins; seedless
3.59
persimmon; Japanese
3.57
soursop
3.33
blackberries; wild
3.2
olives; ripe; canned
3.13
pear
3.09
kiwifruit; green
3.04

© 2012 Dr. John Anderson

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Comments 5 comments

carol7777 profile image

carol7777 4 years ago from Arizona

Lots of good information here. What I learned of course is that all fruit has tremendous value in our diet in the fiber, vitamins and minerals. Well presented and great job. Voted up and shared.


Doodlehead profile image

Doodlehead 4 years ago from Northern California

Wow strawberries have low calorie density, eh? Interesting. Is rhubarb a fruit? Don't fruits have to have a "fruiting part" and seeds inside? I don't know the answer; it just occurred to me.


janderson99 profile image

janderson99 4 years ago from Australia on Planet Water Author

What we eat as fruit is fruit. Botanists can say what they like about what is really a fruit. The proof is in the pudding! I have included carrots as well. Tomatoes are a fruit but everyone regards them as a vegetable. Tomatoes are a great fruit for dieting. Thanks for your interest.


Angela Blair profile image

Angela Blair 4 years ago from Central Texas

Those who love fruits are fortunate indeed as fruit is a great way to not only lose weight but improve one's overall health. I particularly found the tables and lists interesting in your Hub -- great work -- I read it twice! Best/Sis


renee21 profile image

renee21 16 months ago

I love all berries! They are so yummy! Great hub! Voted up.

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