What Fruit is Healthiest For Calories, Fiber, Fat, Vitamins, Minerals

Fruits are a natural source of calories, protein, vitamins, fat, minerals, antioxidants, fiber and lots of other goodies. Fruits can be eaten raw as a snack, cooked for main meals, entrees, desserts, blended into smoothies, or juiced and consumed and an extract.

Most dieticians and health organisations recommend that people eat at least 3 cups or three portions of fruit a day, and have some fruit with every meal.

However, not all fruits are created equal in terms of nutrients and healthiness.

So given a wide choice what fruits are the healthiest and how can you determine this?

The answer to this question really depends on what you are looking for - fruits that are low in calories, high protein, low fat, rich in fiber, full of vitamins, rich in minerals and fruits which are good 'all rounders'.

This article is designed to answer these questions and provide comprehensive nutrient information on 100 fruits.

One of the problem with that data that are available for fruits is that the information is normally present as nutrients per serving, but the serving size varies, and so it is hard to make proper comparisons.

This article has solved this problem by presenting that data for nutrients in a standard serving of 100 g.

What is a Fruit?

In scientific terms, a fruit is the part of a flowering plant derived from the ovary of a plant and contains seeds. A fruit is a swollen or ripened ovary, encasing the seeds which are mature ovules.

Fruits can be formed from one carpel, or from many carpels fused together, or from many carpels in a bunch.

The term 'vegetable' normally refers to the leafy green, root, stem or even flower stalk part of an edible plant.

Fruits that are edible, are a seed dispersal mechanism. as the seed get spread when eaten by animals and humans.

Fruits are a major component of the world's agricultural output, and some (such as the apple and the pomegranate) have acquired extensive cultural and symbolic meanings.

Some fruit such as bananas do in fact have seeds, though they are tiny and hard to see.

Various seed-less varieties of fruits have been produced to make them more palatable for humans. But the original species all had seeds

Most other fruits, such as oranges, apples, peaches, pears, avocado, do produce viable seeds.

Why are Fruits Good for You?

Fruits can be regarded as flavoursome containers of carbohydrates, water, fiber, vitamins, minerals and many anti-oxidants and other healthy compounds. They generally have low calorie densitybecause they are mostly water.

For modern Western diets focused primarily on highly processed foods fruits and vegetables are the major source of fiber and nutrients that are lost when whole food are processed. For example white flour and white rice has had the bran removed. The wheat germ found naturally in unprocessed grains is also removed. This germ contains most of the nutrients in wheat. So there is increased reliance on fruit and vegetables to supply fiber and essential nutrients to keep the body functioning properly.

Some of the key points are:

The conclusion from this is that fruits are generally good for you but it pays to do your homework to choose fruits that will provide exactly what you are looking for. The tables below that summarize the key nutrients are designed to provide that advice. You can click on the table headings to sort for the various nutrients. many nutrients have been omitted because they are found in low concentrations, though they are nevertheless important (such as the phyto-nutrients associated with the colors of fruits and beta-carotenes).

What is the Healthiest Fruit?

In order to answer this question the nutrients in 100 fruits have been compiled into three tables. Various formulae have been used to combine the nutrients into three Groups:

Using the values in the table simply formulae have been applied to each of the components above are given an equal weight. So the best fruits for minerals are the best all rounders that have the highest amounts of Calcium, Iron, Magnesium, Phosphorus and Potassium taken together with equal weight in the formula. The same applies for the other groups. For the Macro nutrients Calories, Total Fat and Carbohydrates were included as negatives in the formula.

Below are the best fruits for various criteria and nutrients listed with the highest scoring fruits first, and then in order of decreasing score - the top 25 -35 fruits are shown.

Healthiest Fruit Overall

In this case the best fruit were the ones with the higher macro nutrient scores, Vitamin scores and Mineral scores with equal weight given to the three elements. The top 30 list of best overal fruits is shown below with the highest scoring fruits listed first. Many of these such as kiwi fruit, blackberries and mango have a reputation as 'super-fruit'. Others such as avocado are clearly a compromise because avocado has very high fat levels compared with other fruits, but is rich in nutrients.

Currants (black); tamarind; guava; melon (cantaloupe); passion-fruit; tangerine (mandarin); kiwifruit; apricot; plantain; dates; elderberries; mulberries; avocado; papaya; blackberries; mango; kumquats; loquats; raspberries; breadfruit; loganberries; grapefruit; sugar-apple; jackfruit; orange; pomegranate; strawberries; soursop; custard-apple; gooseberries; horned melon; durian; clementines; lemon; litchis; banana; longans; cherimoya; feijoa; peach; lime; figs; sapodilla; pineapple; plum; pummelo; grapes, red or green; blueberries; watermelon

Macro-Nutrients

Passion-fruit; guava; currants (black); loganberries; blackberries; raspberries; kumquats; feijoa; lemon; sugar-apple; elderberries; carambola (starfruit); cranberries; gooseberries; lime; melon (casaba); pear; Asian; mulberries; apricot; orange; soursop; strawberries; kiwifruit; green; peach

Combined Vitamins

Melon (cantaloupe); guava; currants (black); tangerine (mandarin); apricot; kiwifruit; green; avocado; mango; papaya; passion-fruit; plantain; loquats; grapefruit; blackberries; orange; elderberries; strawberries; kumquats; pomegranate; raspberries; litchis; loganberries; mulberries; clementines

Combined Minerals

Tamarind; dates; currants (black); passion-fruit; mulberries; tangerine (mandarin); elderberries; avocado; plantain; breadfruit; kumquats; custard-apple; durian; horned melon; guava; jackfruit; kiwifruit; green; sugar-apple; soursop; raspberries; blackberries; loganberries; banana; figs

Least Calories

Melon (casaba); lemon; lime; watermelon; carambola (starfruit); strawberries; melon (cantaloupe); melon (honeydew); pummelo; peach; grapefruit; pear; Asian; papaya; blackberries; mulberries; gooseberries; horned melon; cranberries; plum; orange; clementines; loquats; apricot; pineapple

Most Protein

Tamarind; guava; dates; passion-fruit; sugar-apple; avocado; kumquats; horned melon; jackfruit; custard-apple; tangerine (mandarin); pomegranate; cherimoya; loganberries ; durian; mulberries; apricot; blackberries; currants (black); longans; plantain; raspberries; kiwifruit; green; melon (casaba)

Least Total Fat

Pummelo; longans; quinces; melon (casaba); orange; pineapple; pear; grapefruit; melon (honeydew); cranberries; clementines; watermelon; grapes, red or green; apple (with skin); melon (cantaloupe); lime; cherries; sweet; loquats; breadfruit; pear (Asian); peach; papaya; plum; sugar-apple

Least Carbohydrate

Melon (casaba); carambola (starfruit); watermelon; horned melon; strawberries; melon (cantaloupe); avocado; melon (honeydew); lemon; peach; blackberries; pummelo; mulberries; gooseberries; lime; pear; Asian; grapefruit; papaya; apricot; plum; orange; raspberries; clementines; loquats

Most Vitamin C

Guava; currants (black); kiwifruit; green; longans; litchis; pummelo; papaya; strawberries; tangerine (mandarin); orange; lemon; clementines; pineapple; kumquats; melon (cantaloupe); mulberries; sugar-apple; mango; elderberries; carambola (starfruit); feijoa; grapefruit; passion-fruit; lime

Most Vitamin A

Melon (cantaloupe); apricot; loquats; tangerine (mandarin); passion-fruit; grapefruit; plantain; mango; papaya; guava; elderberries; watermelon; plum; peach; gooseberries; kumquats; currants (black); orange; blackberries; horned melon; avocado; figs; jackfruit; kiwifruit

Most Folate

Avocado; guava; mango; pomegranate; papaya; durian; tangerine (mandarin); orange; loganberries ; blackberries; kiwifruit; clementines; jackfruit; feijoa; strawberries; cherimoya; plantain; melon (cantaloupe); raspberries; banana; dates; melon (honeydew); pineapple; kumquats

Most Vitamin K

Kiwifruit; currants (black); avocado; blackberries; blueberries; pomegranate; grapes, red or green; raspberries; loganberries ; mulberries; plum; cranberries; figs; pear (Asian); pear; mango; feijoa; apricot; tamarind; melon (honeydew); dates; peach; guava; papaya

Most Vitamin E

Currants (black); avocado; kiwifruit; cranberries; blackberries; mango; apricot; raspberries; mulberries; loganberries ; peach; guava; pomegranate; blueberries; tangerine (mandarin); gooseberries; jackfruit; papaya; strawberries; cherimoya; plum; lime; clementines; grapes, red or green;

Most Calcium

Tangerine (mandarin); tamarind; kumquats; currants (black); mulberries; orange; dates; elderberries; figs; kiwifruit; lime; custard-apple; clementines; blackberries; raspberries; lemon; loganberries ; gooseberries; jackfruit; sugar-apple; grapefruit; sapodilla; papaya; guava

Most Iron

Tamarind; mulberries; elderberries; passion-fruit; currants (black); horned melon; dates; kumquats; sapodilla; custard-apple; quinces; raspberries; loganberries ; blackberries; lime; lemon; sugar-apple; soursop; plantain; avocado; breadfruit; durian; strawberries; apricot

Most Potassium

Dates; tamarind; plantain; breadfruit; avocado; jackfruit; durian; guava; custard-apple; banana; passion-fruit; tangerine (mandarin); currants (black); persimmon, native; kiwifruit, green; cherimoya; soursop; elderberries; melon (cantaloupe); loquats; longans; apricot; jujube; sugar-apple

Most Phosphorus

Tamarind; passion-fruit; dates; currants (black); avocado; tangerine (mandarin); guava; durian; elderberries; horned melon; mulberries; pomegranate; plantain; kiwifruit, green; sugar-apple; litchis; breadfruit; raspberries; loquats; soursop; gooseberries; cherimoya; loganberries; persimmon, native

Macro Nutrients in 100 g of Various Fruits

(click column header to sort results)
Fruit (Serving 100 g) Calories (Cal) Protein (g) Total Fat (g) Total Carbohydrates (g) Dietary Fiber (g)
apple 52 0.26 0.17 13.81 2.42
apricot 49 1.4 0.39 11.11 2
avocado 158 1.97 14.47 8.42 6.58
banana 89 1.09 0.33 22.84 2.63
blackberries 43 1.39 0.49 9.61 5.28
blueberries 57 0.74 0.32 14.49 2.43
breadfruit 103 1.07 0.23 27.12 4.91
carambola (starfruit) 31 1.04 0.33 6.73 2.75
cherimoya 75 1.56 0.68 17.64 2.97
cherries, sweet 63 1.06 0.2 15.98 2.09
clementines 47 0.85 0.15 12.02 1.69
crabapples 76 0.4 0.3 19.95
cranberries 46 0.4 0.14 12.2 4.6
currants (black) 64 1.39 0.39 15.39 6.78
custard-apple 101 1.7 0.6 25.2 2.43
dates 278 2.42 0.39 74 7.78
durian 148 1.48 5.36 27.2 3.8
elderberries 73 0.66 0.49 18.27 6.99
feijoa 55 0.98 0.6 12.93 6.43
figs 74 0.75 0.3 19.18 2.9
gooseberries 44 0.88 0.57 10.17 4.27
grapefruit 42 0.77 0.14 10.66 1.63
grapes, red or green 69 0.72 0.16 17.97 0.95
guava 67 2.55 0.95 14.33 5.45
horned melon 44 1.78 1.26 7.56
jackfruit 94 1.71 0.64 23.11 1.45
kiwifruit, green 61 1.14 0.52 14.67 3.04
kumquats 71 1.88 0.86 15.89 6.45
lemon 29 1.1 0.3 9.32 2.86
lime 30 0.7 0.19 10.54 2.84
litchis 66 0.83 0.44 16.53 1.25
loganberries 54 1.51 0.31 12.93 5.27
longans 59 1.31 0.09 15.13 1.25
loquats 48 0.43 0.2 12.14 1.75
mango 60 0.82 0.37 14.89 1.57
melon (cantaloupe) 34 0.84 0.19 8.16 0.88
melon (casaba) 28 1.11 0.11 6.58 0.94
melon (honeydew) 36 0.54 0.14 9.09 0.82
mulberries 43 1.43 0.4 9.8 1.67
orange 47 0.94 0.12 11.75 2.37
papaya 43 0.47 0.25 10.75 1.65
passion-fruit 96 2.2 0.7 23.39 10.37
peach 39 0.91 0.25 9.54 1.47
pear 58 0.38 0.12 15.46 3.09
pear, Asian 42 0.5 0.23 10.65 3.6
pineapple 49 0.54 0.12 13.04 1.45
plantain 122 1.3 0.36 31.89 2.3
plum 46 0.7 0.28 11.42 1.36
pomegranate 83 1.67 1.17 18.7 3.97
pummelo 38 0.76 0.04 9.62 0.95
quinces 57 0.4 0.1 15.3 1.85
raspberries 53 1.21 0.66 11.95 6.58
sapodilla 83 0.44 1.1 19.96 5.29
soursop 66 1 0.3 16.87 3.33
strawberries 32 0.67 0.31 7.68 1.94
sugar-apple 94 2.06 0.29 23.64 4.39
tamarind 240 2.8 0.6 62.5 5
tangerine (mandarin) 111 1.7 0.65 27.95 3.81
watermelon 30 0.61 0.15 7.55 0.39

Vitamins in 100 g of Various Fruits

(click column header to sort results)
Fruit (Serving 100 g) Vitamin C (mg) Niacin (mg) Folate (mcg) Vitamin A (IU) Vitamin E (mg) Vitamin K (mcg)
apple 4.62 0.09 2.75 54 0.18 2.2
apricot 10 0.6 8.57 1926 0.89 3.29
avocado 10 1.72 78.95 145 2.05 20.79
banana 8.73 0.67 20.34 64 0.1 0.51
blackberries 20.97 0.65 25 214 1.17 19.86
blueberries 9.73 0.42 5.41 54 0.57 19.32
breadfruit 29 0.9 13.64 0 0.1 0.55
carambola (starfruit) 34.4 0.37 12.09 62 0.15 0
cherimoya 12.54 0.64 22.88 5 0.27
cherries, sweet 6.96 0.15 4.35 63 0.07 2.09
clementines 48.78 0.64 24.32 0.2 0
crabapples 8 0.1 0 40
cranberries 13.4 0.1 0 60 1.2 5
currants (black) 181.07 0.3 8.8 229 2.7 30
custard-apple 19.14 0.5 33
dates 0.28 1.26 19.44 11 0.06 2.78
durian 19.75 1.08 36.36 44
elderberries 35.75 0.5 5.48 596
feijoa 32.86 0.3 23.81 7 0.17 3.57
figs 2 0.4 6 142 0.11 4.7
gooseberries 27.73 0.3 5.33 291 0.37
grapefruit 31.22 0.2 13.01 1150 0.13 0
grapes, red or green 10.68 0.19 1.35 66 0.19 14.46
guava 228.36 1.08 49.09 624 0.73 2.55
horned melon 5.31 0.57 2.87 147
jackfruit 13.61 0.91 24.1 110 0.34
kiwifruit, green 92.75 0.34 24.64 87 1.46 40.29
kumquats 43.95 0.43 17.11 289 0.14 0
lemon 52.98 0.1 10.71 21 0.15 0
lime 29.1 0.2 7.46 51 0.22 0.6
litchis 71.46 0.6 13.54 0 0.07 0.42
loganberries 15.14 0.83 25.68 35 0.86 7.7
longans 84.06 0.3
loquats 1 0.18 13.75 1528 0
mango 36.14 0.67 42.17 1076 0.89 4.22
melon (cantaloupe) 36.75 0.73 21.25 3383 0.05 2.5
melon (casaba) 21.76 0.23 8.24 0 0.05 2.47
melon (honeydew) 18 0.42 18.82 49 0.02 2.94
mulberries 36.33 0.62 6.67 27 0.87 7.67
orange 53.21 0.28 29.77 225 0.18 0
papaya 60.51 0.35 36.71 944 0.3 2.53
passion-fruit 30 1.5 14.81 1272 0.02 0.74
peach 6.6 0.81 4 326 0.73 2.6
pear 4.21 0.16 6.74 23 0.12 4.49
pear, Asian 3.78 0.22 8 0 0.12 4.51
pineapple 47.47 0.5 18.07 58 0.02 0.72
plantain 18.38 0.69 21.62 1127 0.14 0.68
plum 9.47 0.42 5.3 345 0.26 6.36
pomegranate 10.21 0.29 38.3 0 0.6 16.38
pummelo 61.05 0.22 8
quinces 15 0.2 3.26 40
raspberries 26.32 0.6 21.05 34 0.87 7.89
sapodilla 14.71 0.2 14.12 60
soursop 20.64 0.9 14.1 2 0.08 0.38
strawberries 58.75 0.39 23.61 13 0.29 2.22
sugar-apple 36.32 0.88 14.19 6
tamarind 3.5 1.94 15 30 0.1 3
tangerine (mandarin) 55.95 0.79 33.33 1427 0.42 0
watermelon 8.09 0.18 3.29 569 0.05 0.13

Minerals in 100 g of Various Fruits

(click column header to sort results)
Fruit (Serving 100 g) Calcium (mg) Iron (mg) Magnesium (mg) Phosphorus (mg) Potassium (mg)
apple 6.04 0.12 4.95 10.99 107.14
apricot 12.86 0.39 10 22.86 258.57
avocado 10.53 0.55 28.95 52.63 478.95
banana 5.08 0.26 27.12 22.03 357.63
blackberries 29.17 0.63 19.44 22.22 162.5
blueberries 5.41 0.28 5.41 12.16 77.03
breadfruit 17.27 0.54 25.45 30 490
carambola (starfruit) 3.3 0.08 9.89 12.09 132.97
cherimoya 10.17 0.27 16.95 26.27 285.59
cherries, sweet 13.04 0.36 11.3 20.87 221.74
clementines 29.73 0.14 10.14 20.95 177.03
crabapples 18.18 0.36 7.27 14.55 193.64
cranberries 8 0.24 6 12 84
currants (black) 53.57 1.54 25 60.71 321.43
custard-apple 30 0.71 18.57 21.43 381.43
dates 38.89 1 41.67 61.11 647.22
durian 5.79 0.43 29.75 38.84 438.02
elderberries 38.36 1.59 5.48 38.36 278.08
feijoa 16.67 0.14 9.52 19.05 171.43
figs 35 0.37 17 14 232
gooseberries 25.33 0.31 10.67 26.67 197.33
grapefruit 21.95 0.08 8.94 17.89 134.96
grapes, red or green 9.46 0.35 6.76 20.27 189.19
guava 18.18 0.25 21.82 40 416.36
horned melon 12.92 1.13 40.19 36.84 122.97
jackfruit 24.1 0.23 28.92 20.48 445.78
kiwifruit, green 33.33 0.3 17.39 33.33 311.59
kumquats 61.84 0.86 19.74 18.42 185.53
lemon 26.19 0.6 8.33 15.48 138.1
lime 32.84 0.6 5.97 17.91 101.49
litchis 5.21 0.31 10.42 31.25 170.83
loganberries 25.68 0.64 20.27 25.68 144.59
longans 0 0.13 9.38 21.88 265.63
loquats 16.25 0.28 12.5 27.5 266.25
mango 10.84 0.16 9.64 14.46 167.47
melon (cantaloupe) 8.75 0.21 12.5 15 267.5
melon (casaba) 10.59 0.34 10.59 4.71 182.35
melon (honeydew) 5.88 0.16 9.41 10.59 228.24
mulberries 40 1.87 16.67 36.67 193.33
orange 39.69 0.1 9.92 13.74 180.92
papaya 20.25 0.25 20.25 10.13 181.01
passion-fruit 11.11 1.59 29.63 68.52 348.15
peach 6 0.25 9.33 20 190
pear 8.99 0.17 6.74 11.24 119.1
pear, Asian 4 0 8 10.91 121.09
pineapple 13.25 0.29 12.05 8.43 108.43
plantain 2.7 0.59 36.49 33.78 498.65
plum 6.06 0.17 6.82 15.91 156.82
pomegranate 9.93 0.3 12.06 36.17 236.17
pummelo 4.21 0.11 6.32 16.84 215.79
quinces 10.87 0.7 7.61 17.39 196.74
raspberries 26.32 0.68 21.05 28.95 150
sapodilla 21.18 0.8 11.76 11.76 192.94
soursop 14.1 0.6 21.15 26.92 278.21
strawberries 16.67 0.42 12.5 23.61 152.78
sugar-apple 23.87 0.6 21.29 32.26 247.1
tamarind 75 2.8 90 115 630
tangerine (mandarin) 77.38 0.31 25 41.67 347.62
watermelon 7.24 0.24 9.87 11.18 111.84




Fruits and vegetables that have high fiber and low levels of fructose (sugar) are the healthiest. For example, blackberry, raspberry, fig, orange and strawberry. Grapes have high suagr levels.
Fruits and vegetables that have high fiber and low levels of fructose (sugar) are the healthiest. For example, blackberry, raspberry, fig, orange and strawberry. Grapes have high suagr levels.
        Source: Public Domain CC0
Citrus, kiwi fruit and many berries are amongst the healthiest fruit you can buy
Citrus, kiwi fruit and many berries are amongst the healthiest fruit you can buy
        Source: Public Domain CC0
Graph shows vitamin C is on the X axis and Potassium (K) on the Y axis. The size of the 'spot' is related to the amount of fiber. Oranges and bananas have the most fiber. Berries are rich in Vitamin C.
Graph shows vitamin C is on the X axis and Potassium (K) on the Y axis. The size of the 'spot' is related to the amount of fiber. Oranges and bananas have the most fiber. Berries are rich in Vitamin C.
        Source: Original Graphic - John Anderson 2016
Fruit tends to have more fructose (sugar) than vegetables. So choose your fruit wisely
Fruit tends to have more fructose (sugar) than vegetables. So choose your fruit wisely
        Source: Public Domain CC0
Dried fruit tends to have very high fiber levels, but the sugar and calories are also highly concentrated. So dried fruit shown be consumed in moderation.
Dried fruit tends to have very high fiber levels, but the sugar and calories are also highly concentrated. So dried fruit shown be consumed in moderation.
        Source: Public Domain CC0
Kiwi Fruits are one of the healthiest fruits
Kiwi Fruits are one of the healthiest fruits
        Source: AndrĂ© Karwath aka Aka (Own work) [CC-BY-SA-2.5], via Wikimedia Commons
Fruit is wonderful but beware of the high sugar content and high calories. Choose your fruit carefully.
Fruit is wonderful but beware of the high sugar content and high calories. Choose your fruit carefully.
        Source: Public Domain CC0 pexels.com
Fresh fruit makes an ideal snack and healthy party food
Fresh fruit makes an ideal snack and healthy party food
        Source: Manfred & Barbara Aulbach [CC BY-SA 3.0], via Wikimedia Commons