Obesity
Health risks of excess weight, management options and a structured diet plan.
Obesity Food Guide — search rice, roti, dal and 200 more foods, rated Green / Amber / Red for calories.
Open the Food GuideFruits · Obesity
Whole fruit is part of a healthy diet — choose whole over juice and watch portions.
Educational guidance only — not a personal diet prescription. Content is medically reviewed and based on recognised clinical guidelines — see references. If you have feedback or a suggestion to improve this website, .
Apple
mansanas, seb, tuffah
Light and filling (about 78 kcal per portion) — a good everyday choice.
Portion: 1 small (about 150 g)
Avocado
abukado, butter fruit
Light and filling (about 80 kcal per portion) — a good everyday choice.
Portion: ¼ fruit (about 50 g)
Banana
kela, mauz, saging
Light and filling (about 89 kcal per portion) — a good everyday choice.
Portion: 1 small (about 100 g)
Boiled saba banana
nilagang saging
Light and filling (about 100 kcal per portion) — a good everyday choice.
Portion: 1 piece (about 80 g)
Chikoo (sapodilla)
chico, sapota
Light and filling (about 83 kcal per portion) — a good everyday choice.
Portion: 1 small (about 100 g)
Dates
khajoor, khalas, sukkari, tamr
Light and filling (about 56 kcal per portion) — a good everyday choice.
Portion: 2 dates (about 20 g)
Fresh figs
anjeer, teen
Light and filling (about 59 kcal per portion) — a good everyday choice.
Portion: 2 small (about 80 g)
Grapes
angoor, inab, ubas
Light and filling (about 52 kcal per portion) — a good everyday choice.
Portion: 15 grapes (about 75 g)
Guava
amrood, bayabas, peru
Light and filling (about 68 kcal per portion) — a good everyday choice.
Portion: 1 medium (about 100 g)
Jackfruit
chakka, kathal, langka
Light and filling (about 76 kcal per portion) — a good everyday choice.
Portion: ½ cup (about 80 g)
Kiwi fruit
kiwi
Light and filling (about 46 kcal per portion) — a good everyday choice.
Portion: 1 medium (about 75 g)
Mango
aam, manga, mangga
Light and filling (about 48 kcal per portion) — a good everyday choice.
Portion: ½ cup cubes (about 80 g)
Orange / kinnow
burtuqal, dalandan, kinnow, malta
Light and filling (about 61 kcal per portion) — a good everyday choice.
Portion: 1 medium (about 130 g)
Papaya
papaya, papita
Light and filling (about 62 kcal per portion) — a good everyday choice.
Portion: 1 cup cubes (about 145 g)
Pear
kummathra, nashpati, peras
Light and filling (about 86 kcal per portion) — a good everyday choice.
Portion: 1 small (about 150 g)
Pomegranate
anar, rumman
Light and filling (about 72 kcal per portion) — a good everyday choice.
Portion: ½ cup seeds (about 87 g)
Strawberries
berries, farawla
Light and filling (about 48 kcal per portion) — a good everyday choice.
Portion: 1 cup (about 150 g)
Watermelon
batikh, pakwan, tarbooz
Light and filling (about 45 kcal per portion) — a good everyday choice.
Portion: 1 cup cubes (about 150 g)
Fresh coconut meat (buko)
coconut flesh, thengai
About 140 kcal per portion — measure the portion and fill up on vegetables.
Portion: 2 tablespoons (about 40 g)
Medical disclaimer: All content on this website is for general educational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment, and reading it does not establish a doctor–patient relationship. Always consult a qualified clinician about your own health. Content is medically reviewed and based on recognised clinical guidelines — see references. If you have feedback or a suggestion to improve this website, .