• One large orange can meet 163% of your daily needs for vitamin C, an essential component of immune health (34).


  • On the other hand, a medium banana provides 12% of the potassium you need in a day, which helps regulate the activity of your nerves, muscles and heart (56).


  •  one small apple contains just 77 calories, yet provides nearly 4 grams of fibre, which is up to 16% of the amount you need for the day (12).


  • Other fruits are similarly low in calories. For instance, a half cup (74 grams) of blueberries contains 42 calories, while a half cup (76 grams) of grapes provides 52 calories (1314).

Using low-calorie foods like fruit to replace higher-calorie foods can help create a calorie deficit, which is necessary for weight loss.

A calorie deficit occurs when you expend more calories than you take in. This forces your body to use up stored calories, mostly in the form of fat, which causes weight loss (15).

Snacking on whole fruits instead of high-calorie candies, cookies and chips can significantly reduce calorie intake and promote weight loss.