Best Fruits for Weight Loss and How Much You Should Eat

Fruits taste delicious but are generally high in sugar. In our opinion, it is best to avoid all fruits when you are trying to lose weight. Sometimes it is easier to not eat it at all than limit your fruit intake to a small serving each time because they can be delicious and tempting and result in overeating.

We also think that the carnivore diet is the best diet for weight loss because its food is nutrient dense, highly bioavailable and most are very low in carbs which helps facilitate fat burning.

However, we understand that the carnivore diet may not be for everyone. If this is your case, going animal based, making animal-sourced food the center of your diet and adding a small amount of seasonal and low sugar fruit can also be an effective way to lose weight.

In this post, we cover the best fruits to eat and how much to eat to help with your weight loss goals.

1. Lemons
2. Limes
3. Strawberries
4. Blackberries
5. Mulberries
6. Starfruits
7. Raspberries
8. Blueberries
9. Currants
10. Kiwi fruits
11. Avocados
12. Watermelons
13. Honeydew melons
14. Grapefruits
15. Oranges
16. Mandarins
17. Apples
Conclusion
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1. Lemons

Lemons are very low in sugar, fat, and proteins. They are, however, rich in vitamin C and have a very small amount of other vitamins and minerals such as folate, vitamin B6, thiamine, potassium, magnesium, calcium, and copper. [1]

100 grams of lemon juice have only 22 calories and 7 grams of carbohydrates.

One wedge of lemon has only 1.3 calories and 0.4 grams of carbohydrates.

If you’re trying to lose weight, adding lemon juice to your water can create a refreshing and nearly zero-calorie beverage.

Lemons can also be a great addition to various dishes, enhancing flavors without significantly impacting your total calorie intake.

However, consuming too much lemon juice just because it is low in calories is not a good thing. Lemon juice is naturally acidic and drinking it too much and too often will cause tooth erosion.

A study in 2015 looked at the loss of enamel and dentin after exposure to different non-alcoholic drinks including Coca-Cola, Coca-Cola light, Sprite, apple juice, Red Bull, orange juice, bonaqua fruits, tap water, chlorinated swimming pool water, and lemon juice. [2]

It was found that lemon juice showed statistically significant higher erosivity than all other drinks while Cola and Cola light showed the least erosivity.

A case study also reported a woman in her 30s who had a severe erosion of the enamel, dentinal hypersensitivity, and excessive pigmentation of eroded areas due to excessive consumption of lemon juice for about one year. She drank lemon juice with water in the morning, had it at lunch and dinner and during snacks, used lemon and vinegar juice on salads and fruits, and drank lemon juice frequently after meals. [3]

In summary, though lemons are low in sugar and calories, it’s best to consume only occasionally and in moderation to protect your dental health.

2. Limes

Limes are very similar to lemons in nutrition. They are rich in vitamin C and have a trace amount of many vitamins and minerals. Limes’ vitamin C content is less than that of lemons, however. [4]

100 grams of lime juice have only 25 calories and 8.4 grams of carbohydrates which are almost identical to lemon juice. However, lemon juice tastes a little better than lime juice, it is not as bitter.

Similar to lemons, limes should be consumed occasionally and in moderation only due to their high acidity nature.

There was also a published case of a woman in her late forty whose inappropriate use of lime juice to lose weight had resulted in extensive dental erosion. [5]

3. Strawberries

Despite tasting pretty sweet, strawberries are very low in sugar. They are also low in calories, 100 grams of strawberries have only 32 calories, 7.7 grams of carbs, and 4.9 grams of sugar. [6]

Strawberries are a great source of vitamin C, a 100-gram serving will deliver the daily recommended vitamin C.

Strawberries also contain a wide range of vitamins and minerals but only in small amounts, except for manganese and folate. A 100-gram serving will deliver 19% of the daily recommended manganese intake and 6% of the daily recommended folate intake.

However, unfortunately, strawberries are one of the most sprayed fruits you can eat.

According to the Environmental Working Group’s 2023 Shopper’s Guide to Pesticides in Produce, strawberries top their Dirty Dozen list, a list of foods with the most pesticides. Other fruits in the Dirty Dozen list include nectarines, apples, grapes, cherries, peaches, and pears. [7]

If you can’t afford to buy organic strawberries, try to grow your own to eat with seasons or limit the consumption of commercially grown strawberries.

4. Blackberries

Blackberries are low in sugar, calories, fat, and proteins. They are a good source of vitamin C, vitamin K, folate, manganese, potassium, and trace amounts of some other vitamins and minerals. [8]

100 grams of blackberries have only 43 calories with 9.6 grams of carbs and 4.9 grams of sugar.

A half-cup serving has 31 calories, 7 grams of carbs, and 3.5 grams of sugar.

When you are trying to lose weight, it is important to keep the total carbohydrate intake down to less than 50 grams a day so that your body stays in ketosis and burns fat for fuel. [9]

Everything you eat adds up, so it’s best to stay with a small serving like half of a cup of blackberries.

In addition, some sources consider blackberries to be moderate to high oxalate fruits. Oxalates or oxalate acids are anti-nutrients that plants produce to protect themselves. Oxalates bind with calcium and other minerals to form oxalate crystals, the main ingredient in kidney stones. In addition, oxalates can contribute to a variety of other health problems including inflammation, autoimmunity, mitochondrial dysfunction, mineral balance, connective tissue integrity, urinary tract issues, and poor gut function. [10, 11]

Therefore, it is even more important to have blackberries only occasionally and in moderation, especially if you have kidney issues.

5. Mulberries

Similar to the above berries, mulberries are low in calories, sugar, fat, and proteins. They are a good source of vitamin C, vitamin K, and iron and have trace amounts of many vitamins and minerals. [12]

100 grams of mulberries have only 43 calories, 9.8 grams of carbs, and 8.1 grams of sugar.

A half-cup serving of mulberries has only 30 calories, 6.8 grams of carbs, and 5.6 grams of sugar.

Though I haven’t found any research on the anti-nutrient content of mulberries, it’s safe to assume that there are some and moderate consumption is recommended.

Plants are stuck to the ground and, to protect themselves, they resort to chemical warfare and they are very good at it. Natural pesticides can be found in abundance in ordinary edible plant food you buy in supermarkets.

In the landmark article “Dietary pesticides (99.99% all natural)“, Dr. Ames and his team estimate that:

Americans eat about 1.5 g of natural pesticides per person per day, which is about 10,000 times more than they eat of synthetic pesticide residues…

Even though only a tiny proportion of the plant toxins in our diet have been tested so far, the 27 natural pesticides that are rodent carcinogens are present in the following foods: anise, apple, apricot, banana, basil, broccoli, brussels sprouts, cabbage, cantaloupe, caraway, carrot, cauliflower, celery, cherries, cinnamon, cloves, cocoa, coffee, collard greens, comfrey herb tea, currants, dill, eggplant, endive, fennel, grapefruit juice, grapes, guava, honey, honeydew melon, horseradish, kale, lentils, lettuce, mango, mushrooms, mustard, nutmeg, orange juice, parsley, parsnip, peach, pear, peas, black pepper, pineapple, plum, potato, radish, raspberries, rosemary, sesame seeds, tarragon, tea, tomato, and turnip.

Thus, it is probable that almost every fruit and vegetable in the supermarket contains natural plant pesticides that are rodent carcinogens. The levels of these 27 rodent carcinogens in the above plants are commonly thousands of times higher than the levels of synthetic pesticides.Ames et al (1990) [13]

6. Starfruits

Starfruits, also known as carambola, are a sweet and sour fruit native to South East Asia and not very common in Western supermarkets.

With only 31 calories and 4 grams of sugar per 100 grams, they are a good choice if you are trying to lose weight. [14]

They are also a good source of vitamin C and have trace amounts of several vitamins and minerals.

One medium starfruit has only 28 calories and 3.6 grams of sugar. But when you are trying to lose weight, it’s best to stay with just one fruit at a time.

7. Raspberries

Raspberries are another fruit that is low in calories, carbs, and sugar.

100 grams of raspberries have only 52 calories, 12 grams of carbs, and 4.4 grams of sugar. Raspberries are a good source of vitamin C, vitamin K, manganese and have trace amounts of many other nutrients. [15]

However, raspberries are also known as a high oxalate fruit. [16]

As mentioned above, high oxalate intake from dietary sources can have some serious health implications.

It is, therefore, best to consume in moderation especially if you have kidney problems.

A good overall guide is to eat them when they are in season and only a small serving each time.

A half-cup serving will deliver 32 calories, 7.3 grams of carbs, and 2.7 grams of sugar.

8. Blueberries

Blueberries are low in calories, carbs, and sugar but tasty. They can be a good choice when you are trying to lose weight.

100 grams of blueberries have 57 calories, 14.5 grams of carbs, and 10 grams of sugar. Blueberries’ sugar content, however, is higher than other types of berries like strawberries, mulberries, and raspberries. [17]

Blueberries are a good source of vitamin C, vitamin K, and manganese and have trace amounts of other vitamins and minerals.

If you like blueberries, a small serving of half a cup or a third of a cup at a time is recommended to support your weight loss goal.

As previously mentioned, it’s important to keep your carbohydrate intake low so that your body keeps burning fat for fuel rather than burning sugar.

The goal is less than 50 grams of carbs a day and 50 grams of carbs are not very much. Just a punnet of blueberries and an apple will almost reach the 50-gram carb threshold. [18]

9. Currants

Currants are a type of grape. They are low in calories, carbs, and sugar and are a good fruit to eat to support your weight loss goal.

100 grams of fresh currants have only 56 calories, 13.8 grams of carbs, and 7.4 grams of sugar. [19]

Currants are a good source of vitamin C, vitamin K, potassium, and manganese and have trace amounts of some other vitamins and minerals.

However, though dry currants are available all year round in supermarkets, please stick with fresh currants only.

Dry currants or any other dry fruits should best be avoided when you are trying to lose weight. With water content significantly reduced, what is left is mostly concentrated sugar.

For example, 1/4 cup of fresh currants has only 2.1 grams of sugar but 1/4 cup of dry currants has whopping 24 grams of sugar. [20]

10. Kiwi fruits

Kiwi fruits, also known as Chinese gooseberries, are low in calories, carbs, and sugar and can be a good choice if you like them.

100 grams of kiwi fruits have 61 calories, 15 grams of carbs, and 9 grams of sugar. [21]

Kiwi fruits are a great source of vitamin C. Gram per gram, they have double the amount of vitamin C in lemons. They are also a good source of vitamin E, vitamin K, folate, magnesium, potassium and copper, and have trace amounts of some other nutrients. [22]

However, kiwi fruits are one of those with a high oxalate content. [23, 24]

As mentioned above, oxalates are plant anti-nutrients that can interfere with calcium and other mineral absorption and cause serious health problems in humans.

If you enjoy them, try to limit the consumption. Stay with a serving of one medium fruit at a time which has only 42 calories and 6 grams of sugar.

11. Avocados

Avocado is actually high in calories due to its high-fat content but it is very low in sugar.

100 grams of avocado flesh have 160 calories, 14.7 grams of fat, 8.5 grams of carbs, 0.7 grams of sugar. [25]

Avocado is also a good source of vitamin K, niacin, vitamin B6, folate, pantothenic acid, potassium, copper, and manganese. [26]

Avocado is also amongst the safest fruits to eat.

According to the Environmental Working Group’s 2023 Shopper’s Guide to Pesticides in Produce, avocado is ranked number one in the Clean 15 list which is a list of foods with the least amount of pesticides. [27]

When you are trying to lose weight, low carb is important. If you can do low fat, you will accelerate weight loss further but you still can lose weight very successfully on a high-fat diet. That is why avocado is included in this list.

Due to their high-calorie content, try to limit to a small serving such as a quarter of an avocado at a time, which has 57 calories only.

Note that you can also lose weight on a high-carbs, low-fat diet, but high carb intake is associated with an increased risk of metabolic syndromes and it is not a healthy way to lose weight.

12. Watermelons

Watermelons are mostly water and are very low in calories and sugar.

100 grams of watermelons have only 30 calories, 7.5 grams of carbs, and 6.2 grams of sugar. [28]

Their nutritional content is, however, inferior compared to most fruits listed above.

The main problem with watermelons is it is very easy to overeat. One wedge (1/16 of a melon) has 86 calories and 18 grams of sugar. On a hot summer day, you can finish a few wedges without any problem and they can add up to a lot of calories. [29]

So, again it is important to be mindful of their sugary content and limit to one serving at a time.

If you find yourself overeating certain fruits, it may be best to avoid them or even avoid all fruits. It is sometimes easier to not eat at all than to eat just a small amount. You definitely can get sufficient nutrients from a diet that is rich in good quality animal proteins.

13. Honeydew melons

Similar to watermelons, honeydew melons are very low in calories and sugar.

100 grams of honeydew melons have only 36 calories, 9.1 grams of carbs, and 8.1 grams of sugar. [30]

Honeydew melons are also one of the foods with the least amount of pesticides according to the Environmental Working Group’s 2023 Shopper’s Guide to Pesticides in Produce. [31]

Similar to watermelons, the nutritional content of honeydew melons is not as good as that of berries and avocados.

As discussed above, please exercise portion control as you would with watermelons.

14. Grapefruits

Grapefruits are very low in calories and sugar.

100 grams of grapefruits have 42 calories, 10.7 grams of carbohydrates, and 6.9 grams of sugar. [32]

They are also a good source of vitamin A, vitamin C, and have trace amounts of some other vitamins and minerals.

However, it’s best to limit to a serving of half of a grapefruit (52 calories with 8.5 grams of sugar) at a time.

As mentioned above, the carbs and sugar can add up very quickly and you really need to maintain an overall low carb intake to have better success at burning off the unwanted stored fat.

Grapefruits are also acidic and regular consumption is not recommended because it can affect tooth enamel and dental health in general.

15. Oranges

Oranges are another one from the citrus family that is low in calories and sugar.

100 grams of oranges have only 47 calories, 11.8 grams of carbs, and 9.3 grams of sugar. [33]

For oranges, half to one whole orange at a time should be the maximum. One whole orange has 62 calories, 16 grams of carbs, and 12 grams of sugar.

Also, note the acidic content in oranges and limit consumption accordingly to protect your teeth.

16. Mandarins

Mandarins, also known as tangerines, are relatively low in calories and sugar.

100 grams of mandarins have 53 calories, 13.3 grams of carbs, and 10.6 grams of sugar. [34]

Mandarins are rich in vitamin C and have small amounts of other vitamins and minerals.

One medium mandarin has 46.6 calories, 11.7 grams of carbs, and 9.3 grams of sugar, so a serving of one mandarin is probably all you should have at one time.

17. Apples

Apples are relatively low in calories and sugar with 100-gram serving has only 52 calories, 13.8 grams of carbs, and 10.4 grams of sugar. [35]

Their vitamin C content is modest and they have only trace amounts of a few other vitamins and minerals.

One medium apple has 104 calories, 28 grams of carbs, and 21 grams of sugar. Therefore, keep your serving to just half of an apple to help maintain an overall low carb intake.

Conclusion

The above are the fruits that are low in calories and low in sugar.

If you enjoy fruits, they can be good choices to accompany your weight loss journey.

However, it is very easy to overeat fruits so you do need to be mindful and exercise portion control.

A good rule of thumb is to commit yourself to just one serving at a time, one mandarin, one kiwi fruit, a handful of berries, or one wedge of watermelon.

The best time to eat fruits is probably after you have eaten a nutritious and protein-rich meal which will make you feel full and satisfied. Hence, you will reduce the change of overeating sweet fruits.

Also, some of the fruits have high oxalate content which can cause health problems in susceptible people. If you are one of those, it’s best to have them very sparingly or avoid them altogether.