8 minutes read
Weight Loss
Evidence Based
An image of the Author and Top Nutrition Coaching nutritionist, Nicolette
Nicolette Star Maggiolo, RD, LDN

Best Fruits for Weight Loss: Our Top 8 Choices to Help You Reach Your Goals

Fruits can make a delicious and nutritious weight-loss alternative to sugary snacks. Here are our dietitian’s picks for healthy fruits.
8 minutes read
Weight Loss
Evidence Based
An image of the Author and Top Nutrition Coaching nutritionist, Nicolette
Nicolette Star Maggiolo, RD, LDN

Best Fruits for Weight Loss: Our Top 8 Choices to Help You Reach Your Goals

Fruits can make a delicious and nutritious weight-loss alternative to sugary snacks. Here are our dietitian’s picks for healthy fruits.
An image of the Author and Top Nutrition Coaching nutritionist, Nicolette
Nicolette Star Maggiolo, RD, LDN

Best Fruits for Weight Loss: Our Top 8 Choices to Help You Reach Your Goals

Fruits can make a delicious and nutritious weight-loss alternative to sugary snacks. Here are our dietitian’s picks for healthy fruits.
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Fruits aren’t just casual nutritional powerhouses; depending on how you approach dieting, they could also be the key to your success. Even better, they taste good, are easy to prepare, and come in endless varieties,  so it doesn't take much work to integrate them into your meal plans.

According to the CDC, eating fewer calories than your body uses can help you in losing weight, and fruits (and vegetables!) are an essential tool in that process. They can help you make up for the difference in your meal content by letting you consume the same amount without taking in as many calories, thanks to their high water content and low fat content.

Eating fruits lets you cut back without missing out on the essential vitamins and minerals that not only reduce your body weight but also promote sustained well-being. Some studies of dieters have even found that increased fruit consumption was associated with weight loss improvements, particularly in conjunction with plant-based or whole-food diets–and no fruit juices won’t cut it.

Here are some dietitian-recommended suggestions for the best fruits for weight loss.

8 Best Fruits for Weight Loss: Our Top Picks

You don’t need to cut out all fruits to lose weight. Everything is okay in moderation, but here are some of the best healthy fruits (and snacks) to add to your menu.

1. Bananas

Bananas provide potassium alongside other essential minerals like magnesium, potentially making them helpful for a number of potential benefits, such as regulating blood pressure levels and maintaining healthy digestion. This fruit's natural sweetness means no added sugars are necessary when preparing delicious treats.

It’s of note that bananas do have a higher calorie count compared to other fruits, and overripe bananas contain more natural sugar than those still greenish-yellow, making them less ideal for dieters sensitive to sugar.

Bottom Line: Packed with nutrients and antioxidants, bananas are a convenient and tasty snack. When enjoyed in moderation, bananas can support weight loss by helping to satisfy cravings and keep you feeling full, so be sure to have a few on hand before you start feeling hungry.

2. Dates With Nuts

Dates are naturally sweet but still relatively low in calories compared to other sugary snacks like candy bars or cookies. They’re also packed with antioxidants, vitamins, and minerals, such as potassium, copper, and magnesium. Dates are also known to promote healthy digestion and even brain health

Adding nuts (technically a fruit!) to this snack gives dates even more nutritional value while providing healthy fats and protein essential for energy. There are many different date varieties you can try this with. For instance, if you don't care for the common Medjool, pick a Bahri or a Deglet Noor.

Bottom Line: When enjoyed responsibly (they have a lot of natural sugar), dates combined with nuts can be a great source of nutrition without all the extra fat found in other snacks. The caramel-like flavor also makes dates a great substitute ingredient in baking.

3. Citrus Fruits

Citrus fruits like oranges and grapefruits offer plenty of vitamin C as well as dietary fiber, both of which promote digestive health. These tart treats make great additions to juices, smoothies, or even salads. 

However, the acidity found within citrus fruits could cause upset stomachs in sensitive individuals, so proceed cautiously before consuming larger amounts than you're used to. 

Just because citrus fruits tend to be sour doesn't mean they don't include naturally occurring sugars, which you'll need to keep an eye on. Additionally, always opt for fresh fruit over store-bought orange juice, which can be loaded with sugars and additives.

Bottom Line: Citrus fruits are great all-around weight-loss snacks that pep you up, provide much-needed nutrition and an immunity boost, and help satisfy cravings in one go.

4. Apples With Nut Butter

Combine delicious apples with your favorite peanut butter (or other nut butter) for this classic weight-loss favorite. It offers plenty of protein thanks to the nuts, and apples give your body nutrients plus the extra fiber it needs to digest food well and keep blood sugar levels under control after a meal. 

This combo is extremely flexible and effortless to whip up. Peanut butter does contain saturated fat, so it’s important not to overdo it when snacking on this delicious duo—one tablespoon per serving should do the trick! 

Some peanut butter brands may also include additives like sugar, so avoid these. After all, you can make up for it by picking a sweeter type of apple.

Bottom Line: This classic combo makes for an easy, nutritious snack that’s great for the whole family! If you want quick fuel between meals without sacrificing taste, try natural peanut butter without any added sugars, or switch to almond or other kinds of seed butter.

5. Cherimoya

This tropical fruit is packed with antioxidants, fiber, and vitamin C. It’s low in calories, so you can enjoy a generous serving. It also has a creamy texture that makes it perfect for smoothies or desserts! 

Some people describe the taste as being like ice cream or a combo of pineapple, strawberry, and banana.

Cherimoyas are quite fragile and may be difficult to find depending on where you live, but if you do manage to get your hands on one, you’ll want to eat it quickly as they don’t last very long once ripe.

Note that you'll want to avoid the seeds, which are known to be toxic, as well as the unpalatable skin. Some people may experience an allergic reaction when eating this exotic treat, so always check with your nutritionist or doctor before indulging.

Bottom Line: If available in your area, cherimoyas are worth trying out. You might discover a new favorite fruit!

6. Melons

Melons like watermelon and cantaloupe offer plenty of hydration thanks to their high water content while providing essential vitamins such as A and C. They have a sweet, refreshing flavor that makes them great for snacking or healthier desserts. 

While melons are generally healthy snacks, a lot of sugar lurks inside certain varieties, which could impact your blood sugar. Combining melons with a protein source may limit this effect, which could prove helpful for people with diabetes. 

Melons aren’t very filling, so try mixing this snack with something else that’s healthy, like nuts or oatmeal.

Bottom Line: For those looking for something light yet satisfying, try munching on some fresh melon slices—or cube them and add them to salads or smoothies! If you freeze and blend them with ice and a touch of honey, any melons make a great weight-loss-friendly sorbet!

7. Avocados

Avocados (also a fruit!) contain heart-healthy fats, which can lower your risk of cardiovascular disease, alongside vitamins B6 and E, both important nutrients promoting overall well-being. The creamy texture makes this a perfect addition to any treat, whether savory or sweet! 

Avocados have a relatively higher fat content than most other foods, making them a healthy alternative to high-fat animal products like butter, cheese, and cream. 

Depending on where you live and what time of year it is, avocados can be expensive. Most varieties are in peak harvestable condition from late winter to early summer, so you might find them cheaper then.

Bottom Line: Avocados let you get your fats in a healthy way, complete with fiber and vitamins. They're a fantastic option for curbing hunger pangs and enriching typical weight-loss menu items, such as salads or cooked whole grains.

8. Guavas

Guavas are an excellent source of fiber, vitamins C and A, potassium, and folate. They also contain lycopene, an antioxidant that has been linked to heart health and cancer prevention

While guavas are nutrient-rich, they contain more sugar than some of the other options on this list. Those watching their blood sugar levels or seeking to lose weight fast should consume this fruit in moderation as part of a balanced diet.

Bottom Line: Guavas can complement any weight loss plan thanks to their impressive nutritional value. Just remember that the small portion sizes and high sugar content mean it's best as an addition, not a main staple, especially if you’re buying canned instead of fresh.

How Top Nutrition Coaching Can Help

Eating fruits can make dieting fun, but it's not some magical weight-loss solution. Fruits work best as part of a balanced diet, so it's helpful to chat with an expert before making major changes.

At Top Nutrition Coaching, you'll find registered weight-loss dietitians with the skills and passion to help you make smarter dietary choices. 

We match every one of our clients with a specialist who actually takes the time to understand their needs and goals, so why settle for stabbing in the dark? Reach out to a Top Nutrition Coaching matching specialist today and get started on your weight loss journey.

Final Thoughts

There are many paths to healthy weight loss. While whole fruits are one of the most accessible options (they’re cheap and enjoyable), you need to remember the need for balance.

Building a sustainable menu plan is integral to a good weight loss experience. Take our quiz to get started on the right track.

Frequently Asked Questions

Here are the common questions we get about fruit and weight loss: 

Can I lose weight by eating only fruits?

While different people have different results with different weight-loss programs, it's usually best to avoid restrictive meal plans. Exclusively eating fruit, especially if you're not used to it, probably isn't wise, and our experts don’t recommend going on a juice cleanse. Even fruitarians have to eat other things to get the nutrition they need.

How much fruit should I have per day?

Researchers and medical professionals recommend aiming for five servings of fruit per day to achieve optimal health benefits.

Which fruits should I avoid for weight loss?

Steer clear of higher-sugar fruits, like pineapple and mangos, as they may make it tougher to lose weight despite their water content and fiber.

What weight-loss fruits burn the most calories?

Fruits that are high in fiber make your body work a little harder to digest them, which may aid weight loss as well as digestion.

Our top choice 👑
Live it Up Super Greens
Price per serving: $1.33
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Runner-up 🏃
Athletic Greens
Price per serving: $2.67
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Third place🥉
Bloom Greens and Superfoods
Price per serving: $1.20
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An image of the Author and Top Nutrition Coaching nutritionist, Nicolette
Nicolette Star Maggiolo, RD, LDN
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Top Nutrition Coaching’s Annual Heroes’ Legacy Scholarship

Scholarship award: $1000
The Top Nutrition Coaching First-Gen Futures Scholarship is a quarterly recurring scholarship open to all first-generation students whose parents did not receive a four-year bachelor’s degree. The next deadline to apply is October  1, and winners will be announced on October 31.
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About the first-gen futures scholarship

Scholarship award available for both college and high school students
Being the first in your family to attend college is an inspiring feat, often with its own unique challenges. First-generation students may not have the same guidance in navigating parts of the higher education system as other students, such as the application process, obtaining financial aid, and even what to expect in college itself.

Financial constraints can also be a significant roadblock for such students, which may limit their choices, force them to balance jobs, family responsibilities, and school work all at once, and make the college experience much more stressful.

Despite these struggles, first-generation college students have proven time and again to be extremely resilient, determined, and hard-working. They embody a spirit of ambition and perseverance as they work toward creating the future they want for themselves and their families.

The First-Gen Futures Scholarship aims to recognize and support exceptional students who are overcoming the barriers of being the first in their families to attend college. By providing financial assistance to deserving individuals, we seek to alleviate some financial stress so that these students can focus more on their studies.

Previous Top Nutrition Coaching scholarship winners

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Mayci H.
Awarded:
$500
On:
October 12, 2022
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Jordan C.
Awarded:
$500
On:
December 20, 2022
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Bethanie S.
Awarded:
$500
On:
December 27, 2022
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Romeo G.
Awarded:
$500
On:
February 8, 2023
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Ian C.
Awarded:
$500
On:
December 28, 2022
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Kristopher W.
Awarded:
$500
On:
December 14, 2022
Scholarship details:
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Amount: $1,000
Winner Announcement Date: October 31
Recurring: Quarterly
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6
Scholarships Awarded
6
Winners
$6,000
Total Awards
Eligibility requirements:
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To qualify for this scholarship, please review the following eligibility criteria carefully. Ensure you meet these requirements prior to submitting your application.
A first-generation college student (meaning neither of their parents has obtained a four-year college degree)
A high school senior, undergraduate, or graduate student
Applicant must be a current U.S. citizen or permanent legal resident
How to Apply:
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You can apply for this scholarship on the Bold.org scholarship platform. Follow the directions and submit your application for the First-Gen Futures Scholarship, along with a short essay answering the following prompts:
Why have you chosen to pursue higher education?
How have you prepared yourself for college as a first-generation student?
Scholarship frequently asked questions:
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When is the scholarship deadline?
The application will be open through October 1.
What is the scholarship prize? 
The scholarship award is $1,000.
When will the winner be chosen and notified?
Prior to the announcement date, we may contact finalists with additional questions about their application. Recipients will be chosen based on the merit of their application. 
How will the scholarship be paid?
The prize check will be sent to the scholarship winner’s college institution in their name and in the name of their institution (depending on the school’s requirements).
Is this a recurring scholarship?
Yes, the First-Gen Futures Scholarship is a quarterly scholarship.
How will my scholarship application be verified?
A high school senior, undergraduate, or graduate student
How can I get in touch with questions?
If you have any questions about this scholarship, please email hello@topnutritioncoaching.com, and we will get back to you as quickly as we can.
How will my application information be used?
Top Nutrition Coaching manages this scholarship with the support of the Bold.org scholarship platform. Bold.org takes student confidentiality and privacy incredibly seriously. Please refer to the application page on Bold.org for full details.

Top Nutrition Coaching’s Annual Heroes’ Legacy Scholarship

Scholarship award: $1000
The Top Nutrition Coaching Annual Hero's Legacy Scholarship is open to any high school senior, undergraduate, or graduate student who is a U.S. citizen or permanent legal resident and the child of at least one parent who has served in the U.S. military. The next deadline to apply is April 1st, 2025, and winners will be announced on May 1st, 2025.
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About the Annual Hero's Legacy Scholarship

Scholarship award available for both college and high school students
Military families embody resilience, strength, and unwavering support for their loved ones in uniform. There are many overlooked sacrifices they make that should be recognized and rewarded. Military families endure extended deployments, adjust to new environments, and face uncertainty on a frequent basis.

The children of military families often adapt to new schools and environments, embodying the values of adaptability and perseverance, and experience the emotional toll of their loved one being deployed in dangerous situations.

The Heroes' Legacy Scholarship is a tribute to the extraordinary dedication and sacrifice of military families who stand alongside their loved ones in service to our country. Unfortunately, there are many struggles that military families endure while a parent or guardian serves in the armed forces.

In recognition of the burden higher education can place on military families, this scholarship seeks to give back to these dedicated families to honor their sacrifices.

Any high school senior, undergraduate, or graduate student who is a U.S. citizen or permanent legal resident and the child of at least one parent who has served in the U.S. military may apply for this scholarship.

To apply, tell us about your experience as the child of a military parent.

Previous Top Nutrition Coaching scholarship winners

The image features a profile icon of a young Caucasian woman with long blonde hair, styled in loose waves. She is wearing makeup with prominent lipstick and is smiling. She has a badge overlay indicating that she is a scholarship recipient, marked by a medal symbol to denote achievement or honor.
Mayci H.
Awarded:
$500
On:
October 12, 2022
The image features a profile icon of a young Caucasian woman with long blonde hair, styled in loose waves. She is wearing makeup with prominent lipstick and is smiling. She has a badge overlay indicating that she is a scholarship recipient, marked by a medal symbol to denote achievement or honor.
Jordan C.
Awarded:
$500
On:
December 20, 2022
The image features a profile icon of a young Caucasian woman with long blonde hair, styled in loose waves. She is wearing makeup with prominent lipstick and is smiling. She has a badge overlay indicating that she is a scholarship recipient, marked by a medal symbol to denote achievement or honor.
Bethanie S.
Awarded:
$500
On:
December 27, 2022
The image features a profile icon of a young Caucasian woman with long blonde hair, styled in loose waves. She is wearing makeup with prominent lipstick and is smiling. She has a badge overlay indicating that she is a scholarship recipient, marked by a medal symbol to denote achievement or honor.
Romeo G.
Awarded:
$500
On:
February 8, 2023
The image features a profile icon of a young Caucasian woman with long blonde hair, styled in loose waves. She is wearing makeup with prominent lipstick and is smiling. She has a badge overlay indicating that she is a scholarship recipient, marked by a medal symbol to denote achievement or honor.
Ian C.
Awarded:
$500
On:
December 28, 2022
The image features a profile icon of a young Caucasian woman with long blonde hair, styled in loose waves. She is wearing makeup with prominent lipstick and is smiling. She has a badge overlay indicating that she is a scholarship recipient, marked by a medal symbol to denote achievement or honor.
Kristopher W.
Awarded:
$500
On:
December 14, 2022
Scholarship details:
A white icon of a plus sign within a circle, used as a button to expand content.
Amount: $1,000
Winner Announcement Date: May 1st, 2025
Recurring: Quarterly
Read FAQ
6
Scholarships Awarded
6
Winners
$6,000
Total Awards
Eligibility requirements:
A white icon of a plus sign within a circle, used as a button to expand content.
To qualify for this scholarship, please review the following eligibility criteria carefully. Ensure you meet these requirements prior to submitting your application.
Family Background: At least one parent has served in the U.S. military
A high school senior, undergraduate, or graduate student
Applicant must be a current U.S. citizen or permanent legal resident
How to Apply:
A white icon of a plus sign within a circle, used as a button to expand content.
You can apply for this scholarship on the Bold.org scholarship platform. Follow the directions and submit your application for the Heroes’ Legacy Scholarship, along with a short essay answering the following prompt:
Tell us about your experience as the child of a parent in the military.
Scholarship frequently asked questions:
A white icon of a plus sign within a circle, used as a button to expand content.
When is the scholarship deadline?
The application deadline is April 1st, 2025. Winners will be announced on May 1st, 2025.
What is the scholarship prize? 
The scholarship award is $1,000.
When will the winner be chosen and notified?
Your privacy is a top priority on the Bold.org platform, and you can find our privacy policy in full here. You may opt out of communications from Bold.org at any time, and unless we’ve first notified you and gotten your consent, you’ll never receive communication from any third parties related to personal information you give us.
How will the scholarship be paid?
Award checks will be sent to the financial aid office of the winner's academic institution or future academic institution in their name to be applied to their tuition, and in the name of their institution (depending on the school's requirements). If the award is for a qualified educational non-tuition expense, we will work with the winner directly to distribute the award and make sure it goes towards qualified expenses.
Is this a recurring scholarship?
Yes, the Hero's Legacy Scholarship is a  Annual scholarship.
How will my scholarship application be verified?
Before we award the scholarship, the winner will be required to confirm their academic enrollment status. Depending on the circumstances, verification of Student ID and/or their most recent transcript will be required.
How can I get in touch with questions?
If you have any questions about this scholarship, please email hello@topnutritioncoaching.com, and we will get back to you as quickly as we can.
How will my application information be used?
Top Nutrition Coaching manages this scholarship with the support of the Bold.org scholarship platform. Bold.org takes student confidentiality and privacy incredibly seriously. Please refer to the application page on Bold.org for full details.