Two fiber-packed fruits, one weight-loss question. Which is the winner?
Reviewed by Dietitian Madeline Peck, RDN, CDN
Key Points
- Both apples and blueberries are nutrient-dense, fiber-rich fruits that support weight management.
- Choose the fruits you enjoy and will eat consistently.
- Other snacks that can support weight loss include high-protein options such as Greek-style yogurt.
There is no one food that can cause weight loss. Weight loss requires a variety of small sustainable changes, including what you put on your plate. Choosing foods that are nutrient-dense and satisfying—especially high-volume, fiber-rich options like fruit—is an important aspect of weight management.
Blueberries and apples, specifically, are nutrition all-stars. They’re hydrating, fiber-rich and full of essential nutrients. But if you’re focused on weight management, does it actually matter which one you reach for? They share a lot of the same benefits, but there are a few nutritional differences and practical considerations worth knowing before you choose.
How Blueberries Can Support Weight Loss
One cup of blueberries has about 4 grams of fiber and just 90 calories. Blueberries are a high-volume food, meaning you can eat a generous amount for a relatively low number of calories. That makes them a great addition when you’re working toward weight loss, because they allow you to build out your meals and snacks to be more satisfying without too many additional calories.
Blueberries are rich in anthocyanins, polyphenols known for their ability to combat oxidative stress in the body. Polyphenols are associated with a reduced risk of cardiovascular disease and cancer, as well as reduced inflammation. While blueberries are rich in polyphenols, there’s no strong evidence that blueberries themselves directly cause meaningful weight loss, shares Johannah Katz, M.A., RD. Some observational research has linked greater berry intake with less long-term weight gain, but more research is needed to confirm these findings.
Katz emphasizes that fruit alone is not a magic weight-loss tool. Rather, she explains that if you typically reach for a high-calorie, low-nutrient snack and swap it for fruit instead, you’re much more likely to see results.
How Apples Can Support Weight Loss
Similar to blueberries, apples are nutrient-dense fruits that are low in calories and rich in polyphenols. One medium apple gives you 3 grams of fiber and just 90 calories. “Apples are a rich source of polyphenols and fiber, especially when you eat them with the skin on,” shares Kelsey Kunik, RDN.
The fiber in apples is mostly soluble fiber, which provides its own unique gut-health benefits. Soluble fiber supports the beneficial bacteria that live in our digestive tract, which can in turn promote overall health. In fact, research suggests that fiber intake alone may be able to predict weight-loss results. This could be due to fiber’s ability to sustain satisfaction between meals and snacks, which makes it easier to stay on track with weight-management goals.
Another potential weight-management advantage of apples is that they require plenty of chewing. Research suggests that chewing may help people feel more satiated. That doesn’t necessarily make apples the “best” food for weight loss, but if you like something with texture that’s going to keep your jaw (and your appetite cues) busy, an apple can be a suitable option.
Apples are also highly portable and versatile, which means you can enjoy them on the go or in a wide array of fun variations to easily meet your daily fruit intake goals. “One of my favorite filling, nutrient-dense snacks is an apple with a homemade fruit dip made from Greek yogurt, peanut butter, cinnamon and a little drizzle of honey,” Kunik offers.
Blueberries vs. Apples—Which Is Better for Weight Loss?
There is no clear winner: Both apples and blueberries can be valuable foods for weight management. Both can support weight loss, but neither is a weight-loss food in isolation, explains Katz. “Both apples and blueberries are nutrient- and antioxidant-rich, high-fiber fruits that can help support weight loss. You could easily enjoy both blueberries and apples regularly while losing weight,” says Kunik.
Eating more fruits and vegetables overall is associated with better long-term weight outcomes, so finding a variety of produce to enjoy can promote better weight management. If you’re trying to choose between apples and blueberries, pick the one you enjoy and will eat consistently, or choose both to incorporate into your routine.
Other Snacks That Support Weight Management
- Cottage cheese: A high-protein, low-calorie snack, cottage cheese is rich in casein, a slow-digesting protein that helps you feel satisfied for longer. Pair cottage cheese with berries and a sprinkle of cinnamon for a filling, balanced snack option.
- Boiled eggs: Portable, protein-packed and satisfying, thanks to their combination of protein and healthy fats, one or two hard-boiled eggs make an easy grab-and-go snack that will also help keep blood sugar steady.
- Canned salmon: An affordable source of protein and omega-3 fatty acids, canned salmon is easy to keep in the pantry and pairs well with whole-grain crackers for a savory snack that satisfies hunger.
- Deli turkey: Protein is key to supporting weight loss because it helps maintain muscle mass. Lean and protein-forward, a few rolled-up slices of turkey deliver staying power without a lot of extra calories.
- Greek-style yogurt: Thick, creamy and loaded with protein, Greek-style yogurt is one of the most versatile weight-management snacks around. Enjoy it plain, with fruit or as a base for a savory dip.
Our Expert Take
Both apples and blueberries can be valuable additions to your fruit intake, especially for weight loss. They are rich in essential micronutrients and polyphenols that can have anti-inflammatory effects. They also serve as sources of fiber, which can support satiety and weight loss. Fruit is a nutritious option for supporting overall health and weight management, so the “best” choice comes down to personal preference and what you’ll eat consistently.