16 fruits for weight loss (low in calories)

Some fruits that help you lose weight are strawberries, apples, pears and kiwis, for example, as they are rich in fiber and antioxidants, helping you lose weight as long as they are included in a healthy and balanced diet.

A good strategy for losing weight and reducing accumulated fat is to eat fruits every day that promote weight loss, whether because of their low calorie content, their high fiber content or their low glycemic index.

Fruits are generally low in calories, but should be consumed in moderation and can be included in snacks or desserts. The recommended portion is 2 to 3 different fruits per day, and it is important to include them in a healthy, low-calorie diet, combined with regular physical activity, to promote weight loss.

1. Strawberry

Calories in 100 g : 30 calories and 2 grams of fiber.

Recommended serving: 1/4 cup whole fresh strawberries.

Strawberries help you lose weight because they contain negative calories and are also rich in bioactive compounds due to their high amount of vitamin C, folate and phenolic compounds, which provide antioxidant and anti-inflammatory effects.

Strawberries are also rich in fiber, which helps control blood sugar levels by increasing the feeling of fullness, reducing calories consumed and promoting weight loss. They are also rich in potassium, which helps regulate blood pressure.

2. Apple

Calories in 100 g: 56 calories and 1.3 grams of fiber.

Recommended portion: 1 medium unit of 110 g.

Apples help you lose weight because they are rich in antioxidants such as catechins and chlorogenic acid, and they also contain fibers such as quercetin, which helps regulate blood sugar levels, improve digestion and reduce cholesterol and triglyceride levels. In addition, regular apple consumption can help reduce a person’s risk of heart disease, cancer and asthma.

Baked apples with cinnamon or cloves are low in calories and are a delicious and nutritious dessert. Discover  all the benefits of apples.

3. Pear

Calories in 100 grams: about 53 calories and 3 grams of fiber.

Recommended portion: 1/2 unit or 110 grams.

Pears help you lose weight because they are rich in fiber, which helps improve intestinal transit and suppress hunger, as well as helping to regulate blood cholesterol levels. To get the most out of your weight loss, it is recommended to eat this fruit 20 minutes before lunch or dinner, as this will ensure you feel full and eat less during the meal.

4. Kiwi

Calories in 100 g: 50 calories and 2.7 grams of fiber.

Recommended portion: 1 medium unit or 100 grams.

Kiwi has a laxative effect and is rich in vitamin C and fiber, helping to improve intestinal function, increase the feeling of satiety and promote the activity of the immune system. In addition, because it contains chlorophyll in its composition, it also has a detoxifying effect.

5. Papaya

Calories in 100 g : 55 calories and 1.8 grams of fiber.

Recommended serving: 1 cup of diced papaya or 100 grams

Papaya is low in calories and rich in fiber, helping to improve bowel function. In addition, because it is rich in vitamin C and water, it also helps to reduce water retention, relieving the feeling of a bloated belly, for example. See other benefits of papaya .

Papaya is also good for helping control diabetes and relieving the symptoms of gastritis. A slice of chopped papaya with a small pot of natural yogurt or nuts is a great option for a morning snack.

6. Lemon

Calories in 100 grams: 14 calories and 2.1 grams of fiber.

It is a diuretic, rich in vitamin C and a powerful antioxidant, helping to eliminate toxins and leave the skin more radiant. Drinking a cup of lemon peel tea daily is a great way to consume lemon without sugar and enjoy all its benefits.

In addition, lemon also helps reduce cholesterol and blood sugar. Learn how lemon can help you lose weight.

7. Tangerine

Calories in 100 g : 44 calories and 1.7 grams of fiber.

Recommended serving: 2 small units or 225 grams.

Tangerines help you lose weight because they are rich in water and fiber, and they are low in calories. This fruit is rich in vitamin C, which helps with the absorption of iron in the intestine and strengthens the immune system. Its fibers improve intestinal transit, reduce fat absorption and help control blood sugar levels. Learn about  the health benefits of tangerines.

8. Cambuci

Calories in 100 g: 38 calories and 4.5 g of fiber.

Recommended portion: 2 units, or 100 g.

Cambuci is a low-calorie fruit and is therefore a great option for weight loss. In addition, cambuci is also rich in fiber, which prolongs food digestion, increasing satiety throughout the day and reducing food intake.

9. Blueberry

Calories in 100 g : 57 calories and 2.4 grams of fiber.

Recommended serving : 3/4 cup.

Blueberries are a fruit that has several health benefits, as they are not only low in calories but also have a high concentration of fiber, helping to control blood sugar levels and reduce LDL cholesterol.

Furthermore, blueberries are rich in antioxidants, reducing inflammation in the body and damage caused by free radicals.

10. Melon

Calories in 100 g : 29 calories and 0.9 g of fiber.

Recommended serving : 1 cup of cubed melon.

Melon helps you lose weight due to its diuretic properties, which help reduce fluid retention as it is rich in water. It is also rich in potassium, fiber and antioxidants such as vitamin C, beta-carotene and lycopene.

11. Dragon fruit

Calories in 100 g : 50 calories and 3 grams of fiber.

Recommended portion : 1 medium unit.

Dragon fruit is low in calories and rich in antioxidants, such as betalains and flavonoids. It also contains vitamin C, iron and fiber, among other compounds that promote weight loss, improve the immune system, control blood sugar levels and reduce fat accumulation in the liver. Learn about  other benefits of dragon fruit.

12. Grapefruit

Calories in 100 g:  42 calories and 1.6 g of fiber.

Recommended portion: 1 medium unit or 200 grams.

Grapefruit is a citrus fruit that is low in calories and rich in fiber and water, which helps increase the feeling of satiety, reducing food intake. In addition, this fruit has good amounts of vitamin A and vitamin C, carotenoids and flavonoids, with antioxidant and anti-inflammatory properties. Check out all the benefits of grapefruit .

13. Tomato

Calories in 100 g: 15 calories and 1.2 g of fiber.

Recommended portion: 1 medium unit or 150 grams.

Tomatoes are a fruit rich in vitamins C, A and K, potassium and lycopene, a powerful antioxidant. In addition, tomatoes have diuretic and anti-inflammatory properties, are low in calories and rich in fiber, helping to reduce body weight.

14. Peach

Calories in 100 g: 44 calories and 2.3 grams of fiber.

Recommended portion: 1 medical unit or 180 g.

Peaches are rich in antioxidants, such as carotenoids, polyphenols and vitamins C and E. Due to their bioactive components, peaches help improve intestinal function, reduce fluid retention, helping to eliminate toxins from the body, and promote weight loss, as they increase the feeling of satiety.

15. Plum

Calories in 100 g: 46 calories and 1.4 grams of fiber.

Recommended portion: 1 and a half units or 100 grams.

Plums can help you lose weight because they are rich in fiber, reducing digestion time and increasing the feeling of fullness after eating, reducing your appetite. In addition, this fruit contains polyphenols, which have an anti-adipogenic effect, meaning they help reduce the formation of adipose tissue in the body.

16. Raspberry

Calories in 100 g: 49 calories and 6.7 g of fiber.

Recommended serving: 1 cup or 120 g, approximately.

Raspberries are a fruit rich in several bioactive compounds, such as anthocyanins, quercetin, vitamin C and ellagitannins, which help prevent chronic diseases such as diabetes and obesity.

Raspberries are also rich in fiber and low in calories, making them a great fruit to help with weight loss.