The 10 Best Fruits for Weight Loss, Part Two

It’s National Nutrition Month!

Learning about proper nutrition is something we could all use … but sometimes with topics like this, you think, “This is all fine and well, but how does it apply to me right this moment?”

We’ve got your back! Here’s the continuation of our 10 Best Fruits for Weight Loss mini-series. If you haven’t already, check out Part One first, and then let’s get going!


Stone Fruits

Stone fruits are, simply, fruits with hard cores, or pits, such as:

  • peaches
  • nectarines
  • plums
  • cherries
  • and apricots

Stone fruits are low-glycemic index?a value used to measure how much specific foods increase blood sugar levels (GI), low-calorie, and rich in vitamins A and C—ideal for losing weight.

Peach One medium-sized peach 58 calories
Cherries One cup 87 calories
Plums Two small plums 60 calories
Apricots Four units 60 calories

Bonus cherry-related recipe

Cherry-Chicken Lettuce Wraps courtesy Taste of Home


  • 3/4 pound boneless skinless chicken breasts, cut into 3/4-inch cubes
  • 1 teaspoon ground ginger
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 2 teaspoons olive oil
  • 1-1/2 cups shredded carrots
  • 1-1/4 cups coarsely chopped pitted fresh sweet cherries
  • 4 green onions, chopped
  • 1/3 cup coarsely chopped almonds
  • 2 tablespoons rice vinegar
  • 2 tablespoons reduced-sodium teriyaki sauce
  • 1 tablespoon honey
  • 8 Bibb or Boston lettuce leaves


  1. Sprinkle chicken with ginger, salt and pepper. In a large nonstick skillet, heat oil over medium-high heat. Add chicken; cook and stir 3-5 minutes or until no longer pink.
  2. Remove from heat. Stir in carrots, cherries, green onions and almonds. In a small bowl, mix vinegar, teriyaki sauce and honey; stir into chicken mixture. Divide among lettuce leaves; fold lettuce over filling.

Stone fruits can be eaten fresh, chopped up in fruit salads, mixed into a hearty porridge, or even grilled or added to savory dishes like stews.


Passion Fruit

Passion fruit has a tough outer rind—purple or yellow in color—with an edible, pulpy seed mass inside.

One fruit contains just 17 calories and is rich in fiber, vitamin C, vitamin A, iron, and potassium. That’s a lotta stuff!

Dietary Fiber
42% Five small passion fruits Less than 100 calories

Fiber slows down your digestion, helping you feel fuller for longer and controlling your appetite.

Passion fruit seeds provide piceatannol, a substance linked to reductions in blood pressure and improved insulin sensitivity in overweight men. This is promising stuff, but more research is needed for this to be a definite.

For weight loss, passion fruit is best consumed whole. It can be eaten alone, used as a topping or filling for desserts, or added to drinks.



Very nutrient-dense, kiwis are an excellent source of vitamin C, vitamin E, folate, and fiber, and have significant health benefits.

In one study, 41 people with prediabetes ate two golden kiwis per day for 12 weeks. They experienced higher vitamin C levels, a reduction in blood pressure, and a 1.2-inch reduction in waist circumference (!).

Additional studies note that kiwi can help control blood sugar, improve cholesterol, and support gut health—all additional weight loss benefits.

Dietary Fiber
1 grams One small, peeled kiwi Kiwi skin alone provides 1 extra gram of fiber!

Kiwifruit is soft, sweet, and delicious when eaten raw, peeled, or unpeeled. It can also be juiced, used in salads, added to your morning cereal, or used in baked goods.



Melons are low in calories and have a high water content, which makes them very weight loss friendly.

Not only are melons low in calories, they’re rich in fiber, potassium, and antioxidants such as vitamin C, beta-carotene, and lycopene.

Honeydew or watermelon One cup 46 to 61 calories

But watch out: watermelon sports a high GI—between 47 and 55 GI, depending on the type of watermelon—so if your go-to melon is watermelon, it’s important to keep portion control in mind.

Melons can be enjoyed fresh, cubed, or balled to liven up a fruit salad. They’re also easily blended into fruit smoothies or frozen into fruit popsicles.

In Summary…

Fruit is super-duper-awesome for aiding weight loss. Tune in next week for the conclusion of our mini-series about 10 Best Fruits for Weight Loss.

  • Hope Griffin
    Posted at 19:09h, 21 March


  • Hope Griffin
    Posted at 19:08h, 21 March


  • Curtis S
    Posted at 12:33h, 21 March

    I have to ask..what about grapfruit??..cant that help u loose weight too?

  • Esperanza C. Andal
    Posted at 10:56h, 21 March

    Love those lettuce wrsps. Thank you

  • Melanie Irene Weldon
    Posted at 09:41h, 21 March

    Good info

  • Sherry Whitney
    Posted at 09:38h, 21 March

    Very good information thank you

  • Dwight Hubacher
    Posted at 09:24h, 21 March

    Good to know

  • Laronda K Melton
    Posted at 12:57h, 19 March


  • Grant girrens
    Posted at 11:15h, 19 March


  • Alma Trujillo Vazquez
    Posted at 19:48h, 18 March

    Thank you

  • Curtis S
    Posted at 17:29h, 18 March

    I do dried apercots…cherry some times..

  • Christina Wilson
    Posted at 14:35h, 18 March

    Love me some Kiwi

  • Sharon broome
    Posted at 13:06h, 18 March

    Thank you

  • Mary+Jeanne+Ampil+Alcid
    Posted at 11:07h, 18 March

    Thank you

  • Lona Franczak
    Posted at 23:23h, 17 March

    I’ve never used this nor do I want to

  • Cathy+Owens
    Posted at 16:11h, 17 March

    Good info. Thanks

  • Christy Fries
    Posted at 15:55h, 17 March

    Good information

  • steve steger
    Posted at 11:16h, 17 March

    good info

  • Lana Baker
    Posted at 10:58h, 17 March

    Watermelons are my favorite fruit besides pineapple and strawberries. Watching my portions. Thanks for the heads up.

  • Shirley Gregory
    Posted at 06:49h, 17 March

    Good information

  • Lisa Propst
    Posted at 20:26h, 16 March

    Thank you

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