![]() Very nutrient-dense, kiwis are an excellent source of vitamin C, vitamin K, folate, and fiber and have significant health benefits ( 29, 30). Kiwifruits are small, brown fruits with bright green or yellow flesh and tiny black seeds. Share on Pinterest Westend61/Getty Images Passion fruit is a low calorie, high fiber fruit that may benefit blood pressure and insulin sensitivity, potentially making it ideal for weight loss. It can be eaten alone, used as a topping or filling for desserts, or added to drinks. However, more research is needed ( 26).įor weight loss, passion fruit is best consumed whole. Five of these fruits provide 33% of the DV for less than 100 calories ( 24).įiber slows your digestion, helping you feel fuller for longer and controlling your appetite ( 25).Īdditionally, passion fruit seeds provide piceatannol, a substance linked to reduced blood pressure and improved insulin sensitivity in males with overweight. One purple passion fruit (18 g) contains just 18 calories and is a rich source of fiber, vitamin C, vitamin A, iron, and potassium ( 24).įor such a small fruit, passion fruit has ample dietary fiber. It has a tough outer rind - purple or yellow - with an edible, pulpy seed mass inside ( 23). Passion fruit originates in South America and grows on a flowering vine. They are a good alternative to chips, cookies, or other packaged foods. Stone fruits like peaches, nectarines, and plums make for a low calorie, seasonal snack. Stone fruits can be eaten fresh, chopped in fruit salads, mixed into a hearty porridge, or even grilled or added to savory dishes like stews. Stone fruits are a more filling, nutrient-dense option than packaged snack foods like chips or cookies. Stone fruits are low GI, low calorie, and rich in nutrients like vitamins C and A, which make them a healthful choice for people trying to lose weight ( 4).įor example, one medium peach (150 g) contains 58 calories, while 1 cup (138 g) of cherries provides 87 calories, and two small plums (132 g) or four apricots (140 g) have less than 70 calories ( 19, 20, 21, 22). ![]() They include peaches, nectarines, plums, cherries, and apricots. Stone fruits, also known as drupes, are a group of seasonal fruits with a fleshy exterior and a stone, or pit, on the inside. ![]() Share on Pinterest Tracey Kusiewicz/Foodie Photography/Getty Images They also may have positive effects on cholesterol levels, blood pressure, and inflammation. summaryīerries are low in calories and contain many important vitamins. One small 2015 study found that people given a 65-calorie berry snack ate less food at a subsequent meal than those given candy with the same number of calories ( 16).Īdditionally, eating berries may help decrease cholesterol levels, reduce blood pressure, and lower inflammation, which may be particularly helpful for people with overweight ( 17, 18).īoth fresh or frozen berries can be added to oatmeal or yogurt for breakfast, blended in a healthy smoothie, mixed into baked goods, or tossed in a salad. One cup (152 g) of strawberries contains under 50 calories and provides 3 g of dietary fiber and 99% of the DV for vitamin C and 26% for manganese ( 15).īerries are also filling. Studies indicate that they may support weight loss.īerries are low calorie nutrient powerhouses.įor example, one cup (123 g) of raspberries contains just 64 calories but provides 36% of the DV for vitamin C, manganese, and 12% for vitamin K ( 14). summaryĪpples are low in calories, high in fiber, and very filling. Try adding them to hot and cold cereals, yogurt, stews, and salads or baking them on their own. Research shows that apples are best eaten whole - rather than juiced - to reduce hunger and appetite ( 11, 12).Īpple polyphenol extract - made from one of the fruit’s natural compounds - has also been linked to improved HDL (good) cholesterol levels and decreased inflammation ( 13).Īpples can be enjoyed cooked or raw in a variety of ways. Research from 2022 noted that apple peels contain antioxidants and beneficial compounds that may reduce the risk of obesity ( 10). They have also been found to support weight loss.Īpples contain polyphenols that may help prevent visceral fat accumulation in people with varied BMI and weights, according to a review of research ( 9). Apples are low in calories and high in fiber, with 116 calories and 5.4 g of fiber per large fruit (223 g) ( 8).
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