All fruits tend to be nutritious and good for health but some fruits are relatively sweetened and that made them the worst fruits for weight loss.

Eating fruits are always an excellent way to live healthily. Some fruits are loaded with several minerals, vitamins, fiber, and antioxidants which makes them an anytime snack.

Although fruits are tasty and healthy, even they can fight various diseases like

  1. Diabetes
  2. Reduce heart disease
  3. Inflammation
  4. Cancer

Fruits are great for developing overall well-being, but in terms of losing weight, some fruits may not be desired because of their sugar nature, which is why they turn out to be a barrier to weight loss.

Fruits that are high in sugar compounds are not the right fruit you should eat while losing weight

In this article, I will be pointing out some of the fruits that keep you away from your weight loss accomplishment & some you should eat during weight loss.

Worst fruits for weight loss - Infographic

Let’s get started,

Worst Fruits for Weight Loss

1. Mango

Mangoes - Worst fruits for weight loss

Tastier than most fruits, even the world’s most commonly consumed fruits.

Mangos are rich in vitamins A & C, which are suitable for perfect skin and hair, even have anti-aging quality, and also help lower the chances of breast cancer.

According to nutritionists, mangos are not directly linked with weight gain because it is cholesterol and salt-free, but consuming more than enough can lead to weight gain. 

Unfortunately, mangos are also high in sugar, nearly 14 grams, which makes them one of the bad fruits for weight loss.

Mango Nutrition facts per 100gram

  • Sugar – 14 gram
  • Calories – 107
  • Fiber – 3 gram
  • Protein – 1 gram

Mango is a house of sugar. Mango would not support weight loss, but it can increase the fat cells if consumed regularly.

A 200-gram of mango contains almost 150 calories and a meager amount of protein and carbohydrates.

Also Read: The Ten Most Important Foods That Burn Fat Like Crazy

2. Banana

Boy eating a banana - Worst fruits for weight loss

Fruit like a banana is abundant; it’s an excellent energy source, and is mainly consumed as a pre-workout; This is why many athletes or sportspeople eat them before and during their workouts.

Bananas are high in calories which makes them a no good source for weight loss.

Bananas do not help you lose weight, but an unripe green banana may do the job by suppressing your appetite for longer.  

When on a journey to losing weight, do not go with a banana, as a banana is high in sugar, and carbohydrates, and relatively low in fiber.

Banana Nutrition facts

  • Sugar – 15 gram
  • Calories – 110
  • Fiber – 3 gram
  • Protein – 1 gram

Disadvantages of Eating too many bananas

  • Weight gain
  • Nutrient imbalance
  • Constipation
  • Digestive problem
  • Sleeplessness

Bananas tend to have more sugar, whether small or medium.

Bananas are high-calorie and high-sugar fruits, which shouldn’t be consumed when losing weight.

Also Read: Top Best Low-Carb Foods for Weight Loss

3. Grapes

Grapes - Worst fruits for weight loss

Although, grapes are very significant for overall well-being and also help prevent many health diseases.

Despite upgrading overall health, regular eating of grapes could cause weight gain.

Grapes are loaded with sugar and excessive sugar can enforce insulin levels that can be the reason for obesity and weight gain.

But while losing weight, avoiding eating grapes is a great idea.

Grapes Nutrition facts per 100gram

  • Sugar – 12 gram
  • Calories – 104
  • Fiber – 1.4 gram
  • Protein – 1.1 gram

Disadvantages of Eating too much pineapple

  1. May cause weight gain
  2. May cause allergies

Natural sugar from fruits is tremendous and can be consumed regularly. But, avoiding eating unwanted calories helps you to achieve weight loss faster.

4. Pomegranate

Pomegranate - Worst fruits for weight loss

Pomegranate helps with various diseases and even lowers the risk of heart cancer. Many studies found that munching pomegranates before physical exercise can boost performance.

But in a journey of weight loss, pomegranates are slipping off because of their sugar quantity.

Pomegranate Nutrition facts per 100gram

  • Sugar – 14 gram
  • Calories – 83
  • Fiber – 4 gram
  • Protein – 1.7 gram

Disadvantages of Eating too much pineapple

  • High in sugar
  • May cause weight gain

If you want to eat a pomegranate, eat it before the workout as it helps muscles to recover faster.

Drinking juice from pomegranate before a workout can help reduce muscle soreness and improve body muscle strength. 

Also Read: Homemade Special Juices are Best Juices for Weight Loss

5. Pineapple

Pineapple - Worst fruits for weight loss

Good source of fiber. And if eaten in moderate amounts can be beneficial for health. Pineapples contain many nutrients, including diseases-fighting antioxidants, aid in digestion, boost, immunity, and can lower inflammations.

But you should not have to consider this fruit in your weight loss journey.

Pineapple Nutrition facts per 100gram

  • Sugar – 12.78 gram
  • Calories – 50
  • Fiber – 1.4 gram
  • Protein – 0.5 gram

Disadvantages of Eating too much pineapple – Worst Fruits for Weight Loss

  • This may lead to diarrhea
  • Vomiting
  • Nausea

Eating a few slices of melon can be good and can fight various harmful diseases. But eating in excess may be a hurdle for weight loss. 

Also Read: Easy Ab Workouts for Beginners

6. Watermelon

A watermelon is the Worst fruits for weight loss

A watermelon is 90% filled with water, has few carbs, and is low in calories, plus almost no protein. However, watermelon can help you with weight loss.

But, it contains 6 grams of sugar which sadly does not befit your weight loss regime.

Watermelon Nutrition facts per 100gram

  • Sugar – 6 gram
  • Calories – 30
  • Fiber – 0.4 gram
  • Protein – 0.6 gram

Disadvantages of Eating too many watermelons – Worst Fruits for Weight Loss

  • Spike glucose level
  • May cause diarrhea 
  • Digestive problem
  • Can over-hydrate

Watermelon can consume before the workout as it helps you with hydration, prevents muscle soreness, and also provides enough energy to start the workout.

Also Read: All You Need to Know About Water Fasting & its Benefits

7. Dried fruits

Dried fruits are everyone’s all-time favorite snack to consume.  

Although dried fruits like raisins, cashew, etc., are the worst fruit for weight loss as they contain many calories and no water.

Fruits like dried fruits are highly nutritious as it is loaded with antioxidants, fiber, and micronutrients.

Eating dried fruits can give you energy; gym-goers tend to consume these as pre-workout snacks.

But if consumed in moderate amounts, it can be a healthy source of protein and healthy fats. But overeating can lead to weight gain.

Dried fruits Nutrition facts per 100gram

  • Sugar – 58 gram
  • Calories – 359
  • Fiber – 0 gram
  • Protein – 1 gram

Disadvantages of Eating too many dried fruits

  • This may lead to weight gain
  • This can result in health problems

Dried fruits like raisins and apricots are filled with fiber, antioxidants, and other essential nutrients.

However, dried fruits are nutritious and luscious and can be consumed in moderation.

Also Read: A List of Best Low-Calorie Weight Loss Foods

8. Coconut

Coconut - Worst fruits for weight loss

There is no need to acknowledge the benefits of coconut water.

The white flesh inside the coconut is high in calories and fat thus It may add a bit of body mass.

Due to its high in calories and fats, it is good to avoid eating this fruit for a while.

If you want it to add to your diet as coconut is rich in antioxidants and comes with many other fruitful benefits make sure to eat it in moderation and suppress your low-fat diet.

Coconut Nutrition facts per 100gram

  • Fat – 27
  • Calories – 283
  • Fiber – 7 gram
  • Protein – 3 gram

Disadvantages of Eating too many coconuts

  • This may lead to weight gain
  • Increase blood cholesterol levels

9. Avocado – Worst Fruits for Weight Loss

Avocado - Worst fruits for weight loss

Avocado is a superfruit as one avocado hold more than 20 essential vitamin, minerals, and fiber.

Although containing a lot of essential vitamins, minerals, and fiber it also holds a ton of high fat and high calories.

Nearly 130 calories in 1 piece of avocado.

Avocado is a good source of monosaturated fat which is considered a good fat. But eating avocado in moderation is the best way to be in calorie deficit otherwise eating excessively can add more fat storage.

Avocado Nutrition facts per 100gram

  • Fat – 30 gram
  • Calories – 322
  • Fiber – 14 gram
  • Protein – 4 gram

Disadvantages of Eating too much avocado

  • You might gain weight
  • Inflammation
  • Type-2 Diabetes

Best Fruits for Weight Loss

1. Berries

A bunch of berries - Best fruits for weight loss

A superfood that contains low calories.

Eating berries while losing weight can be a smart way to consume fewer calories.

Berries help promote a healthy gut by providing magnesium, potassium, Vitamins C, K, and fiber.

Also, consuming berries helps lower cholesterol levels in people who are obese.

A study shows that consuming berries in afternoon snacks result in consuming 133 fewer calories at dinner.1

Benefits of Berries

  • Weight management
  • Lower cholesterol levels
  • Good source of soluble fiber

Blueberries Nutrition Facts 100gram

  • Calories – 57
  • Fat – 0.3 gram
  • Protein – 0.7 gram

2. Orange

A orange - Best fruits for weight loss

Oranges are the best fruit for weight loss but avoid drinking orange juice and eat a whole or cut-up orange instead.

Oranges contain several nutrients like vitamin C, vitamin B, vitamin A fiber, copper, potassium, calcium, and other vital nutrients.

Benefits of Oranges

  • Weight loss
  • Reduce the risk of stroke, cancer, liver disease
  • Lower high blood pressure
  • Prevent skin-related issues

A study shows people who consume whole oranges or slices instead of drinking orange juice result in less hunger, lower calorie intake, and increased satiety and feeling of fullness.2

Orange Nutrition facts per 100gram

  • Calories – 47
  • Protein – 0.9 gram
  • Fat – 0.1 gram

3. Apple

An Apple - Best fruits for weight loss

Apple is a great fruit for weight loss that carries low calories and high fiber.

Apple undoubtedly helps in weight loss. One study shows that a person who eats 3 apples a day tends to lose greater weight.3

Apples are loaded with fiber content that helps in slow digestion which results in a feeling of fullness for a longer period of time.

Benefits of Apple

  • Helps in Weight Management
  • Increase the feeling of satiety and fullness
  • Decreased inflammation
  • Improved HDL Cholesterol levels

Research show eating a whole apple reduces hunger more than juice.4

Apple Nutrition facts per 100gram

  • Calories – 52
  • Protein – 0.3 gram
  • Fat – 0.2 gram

4. Papaya

Papaya - Best fruits for weight loss

Papaya is a great fruit for losing weight that helps burn fat like crazy. It is a superfood that can be eaten as a pre-workout.

Papaya is good fruit that promotes a feeling of fullness and promotes satiety and you can munch on them as a pre-workout snack, afternoon snack, or in breakfast.

The water content in papaya can keep you hydrated and energized.

Papaya contains approx 2.6 grams of fiber in a 100-gram serving which is optimal for digestion.

Benefits of Papaya

  • Source of Energy
  • Improve digestion
  • Fight inflammation
  • Improved heart health
  • Weight management

Papaya Nutrition facts per 100gram

  • Calories – 32
  • Protein – 0.6 gram
  • Fat – 0.1 gram

5. Guava

Guava - Best fruits for weight loss

Guava is known for its fiber content which is 5 grams in 100 grams of serving.

Not only high in fiber guava has fewer calories which means fiber content helps you keep full for longer which may aid weight loss.

Benefits of Guava

  • Weight management
  • Lower diabetes risk
  • Reduce cancer risk
  • Improves skin tone
  • Improved eyesight
  • Heart healthy

Guava Nutrition facts per 100gram

  • Calories – 68
  • Protein – 2.6 gram
  • Fat – 1 gram


These are the fruits you must avoid and eat during weight loss. Any fruits filled with sugar should be avoided.

While losing weight, you have to be in a calorie deficit and burn more calories than you eat, so knowing which fruits are low in fiber and high in sugar content is necessary.

Fruits contain natural sugar, which can be consumed if one craves sweets, but rather than eating artificial sugar, you must go with natural sugar.

Eating whole fruits is constantly more remarkable than drinking fruit juice because whole fruit contains more healthy fiber than juicing.

To maintain the desired body weight, you can eat all the fruits. Natural sugar is far better than processed sugar.

But if you are keen to lose weight faster and want to get shredded, you must know about the best and the worst fruits for weight loss.

Thank You


Fitness Blogger | Fitness Trainer | Weight Loss Nutritionist

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