Fruit is an essential part of your daily diet, they provide plenty of nutrients and antioxidants. They are also high in fiber as well! But which fruit is best for dieting?
Fruit that is lower in calories and high in vitamins such as grapefruit, apples, kiwi or avocado is best for dieting, generally speaking. These fruits have low impact on your daily calorie intake while also keeping you satiated and helping you not develop nutrient deficiencies.
But those fruits are just a few options to throw into your diet. Keep reading to learn about 12 fruits you can
Why is fruit best for dieting?
Fruit is essential to getting all the nutrients you need on a daily basis. It gives you that benefit while being packaged in a usually sweet and easy to eat form.
When it comes to dieting, there are a lot of factors that help make them great, which makes the question which fruit is best for dieting even more important.
Make sure to include fruit in a meal plan to make things a little easier.
(Read: Meal Prep Guide For Beginners. Step By Step.)
Low calorie
Most fruits tend to be lower in calories, making them an ideal snack.
A regular candybar like a Snickers can net you 250 calories alone!
A banana, similar in size, would only be somewhere between 90 and 100 calories.
Generally, you have a huge variety of different low calorie fruits to choose from over typical less healthy snacks.
Nutrients and Vitamins
Fruits pack a lot of nutrients and vitamins, protecting you from all sorts of deficiencies.
They are a great source of Vitamin C, an antioxidant which helps with several normal body functions.
Fruit is also good for supplementing Vitamin B, although not nearly as good as proteins or veggies. Vitamin B helps form red blood cells and keep your energy levels up.
Low glycemic index
Another benefit of finding which fruit is best for dieting, is providing yourself with foods that have a low glycemic index.
This index measures the impact of foods on your blood sugar levels. Lower on the index means a smaller impact.
Fiber
Not surprising, fruit is a great source of fiber.
Fiber helps your bowel movements, lowers your cholesterol, and keeps you feeling fuller.
Fun fact: your body gets all of these benefits, and it can’t even digest fiber!
Water content
Having trouble staying hydrated? Fruits typically are made up of mostly water.
So if you don’t really enjoy drinking a lot of water throughout your day, throw a slice of watermelon into your lunch box.
1. Apples
Apples are great fast snack foods. They are durable and have no waste, if you eat the core.
These fruits are lower in calories and provide good fiber.
Nutrients per 100 grams
Calories: 52
Fiber: 2.42 grams
Vitamin C: 7.7% daily needs
Vitamin B: 2.75% daily needs
Snacks to try
Sliced apples with easy peanut butter cups.
2. Grapefruit
Grapefruit is really low in calories while packing a big dose of vitamin C.
Nutrients per 100 grams
Calories: 42
Fiber: 1.62 grams
Vitamin C: 52% daily needs
Vitamin B: 5% daily needs
Magnesium: 2%
Calcium: 2%
Snacks to try
Grapefruit smoothie
Grapefruit with a small amount of sugar on top
3. Blueberries
Blueberries are easy to eat by themselves or tossed into various items like yogurt.
These berries also have plenty of antioxidants.
Nutrients per 100 grams
Calories: 56
Fiber: 1.7 grams
Vitamin C: 10.65% daily needs
Snacks to try
Smoothies
By themselves
Yogurts
4. Kiwi. Highest in Vitamin C
Kiwis. These things are extremely high in vitamin C and low in calories. Because of the super high vitamin c content, stick to the recommended serving.
Nutrients per 100 grams
Calories: 61
Fiber: 3 grams
Vitamin C: 154% daily needs
Iron: 1% daily needs
Vitamin B: 5% daily needs
Magnesium: 4% daily needs
Calcium: 3% daily needs
Snacks to try
Kiwis with applesauce
5. Water melons: Lowest calories
Watermelon is the go to fruit for a hot day. They have a very high water content and are also have the lowest calories on this list.
Extremely refreshing and satisfying.
Nutrients per 100 grams
Calories: 31
Fiber: 0.6 grams
Vitamin C: 13.3% daily needs
Iron: 1% daily needs
Magnesium: 2.5% daily needs
Snacks to try
Watermelon slice with tajin
6. Orange, highest calcium
Oranges have the reputation of giving you energy and protecting you from being sick.
They have a high vitamin c value and are good in vitamin B. They also have the highest calcium content on this list.
Of course, oranges also make a great snack for sports.
Nutrients per 100 grams
Calories: 47
Fiber: 2.4 grams
Vitamin C: 88% daily needs
Vitamin B: 5.2% daily needs
Magnesium: 2% daily needs
Calcium: 4% daily needs
Snacks to try
Try oranges with tajin too!
7. Bananas. Highest in Vitamin B
Bananas help keep your energy level up, they have the highest amount of vitamin B out of all the fruits on this list.
Bananas also are a good source of magnesium.
Nutrients per 100 grams
Calories: 89
Fiber: 2.63 grams
Vitamin C: 14.5% daily needs
Iron: 1% daily needs
Vitamin B: 20% daily needs
Magnesium: 6.8% daily needs
Snacks to try
Dipped in low calorie chocolate melts
8. Avocado, healthy fats, high magnesium
Avocados. Some love them, some hate them.
For those that love them, you have a great super food on your hands.
Avocados are high in fiber, healthy fats, vitamin B and magnesium.
Just be careful because the calories are high too!
Nutrients per 100 grams
Calories:159
Fiber: 7 grams
Vitamin C: 16.3% daily needs
Iron: 3% daily needs
Vitamin b: 15% daily needs
Magnesium: 7%
Calcium: 1%
Snacks to try
Of course I’m going to suggest eating avocado toast. Its delicious!
9. Pears
Pears are another good fruit to try. They have a good amount of fiber and give your a alternative to apples as they can be snacked similarly and packed the same too.
Nutrients per 100 grams
Calories: 57
Fiber: 3.1 grams
Vitamin C: 7% daily needs
Iron: 1% daily needs
Magnesium: 1% daily needs
Snacks to try
Pears dipped in almond butter
10. Strawberries
Strawberries are a nice treat. They are very sweet and can be implemented into most desserts.
These berries also are low calorie and high in vitamin C.
You can have your dessert and eat it too!
Nutrients per 100 grams
Calories: 33
Fiber: 2 grams
Vitamin C: 97%
Iron: 2% Daily needs
Magnesium: 3% daily needs
Calcium: 1% daily needs
Snacks to try
Strawberries with whipped cream or cream cheese
11. Pineapple
Pineapple is an interesting fruit. It is used to give meats extra flavor, can be tossed in sweets, or just eaten by themselves.
They have high vitamin C, and a nice balance of other nutrients.
Nutrients per 100 grams
Calories: 50
Fiber: 1.4 grams
Vitamin C: 79% daily needs
Iron: 1.5% daily needs
Vitamin B: 5.5% daily needs
Magnesium: 3% daily needs
Calcium: 1.2% daily needs
Snacks to try
Add pineapple to your main dishes like Ham
12. Raspberries. High Fiber
The last item on this list to help you find which fruit is best for dieting is raspberries.
These berries have a third of the calories as avocado, yet they are tied with them as having the highest amount of fiber on this list.
Toss them in smoothies or yogurt. Eat them by themselves.
Just know that these are great if you lack fiber in your diet.
Nutrients per 100 grams
Calories: 53
Fiber: 7 grams
Vitamin C: 43% daily needs
Iron: 3% daily needs
Vitamin B: 5% daily needs
Magnesium: 5% daily needs
Calcium: 2% daily needs
Snacks to try
Smoothies
Yogurt
Almond butter
Now that you know which fruits are best to add into your diet, try addign a exercise plan too.
You can get my free beginners workout plan here.