Watermelon – More Than Just Refreshment
Starting with one of the most hydrating fruits on the planet, watermelon often gets dismissed as just sugary water. However, many people think watermelon is high in sugar, but a cup of watermelon has less natural sugar than the same portion of many other fruits, including blueberries. Watermelon and 100% watermelon juice contain a compound called l-citrulline, which has been shown to reduce muscle soreness after exercising. Watermelon is also about 90% water, with each cup supplying about 5 ounces, so it can help you quickly rehydrate.
Apart from its attractive color range, the vitamin content in watermelon makes it a highly nutritious (and delicious) fruit. It’s rich in lycopene (a natural antioxidant), vitamin A, vitamin C, and other antioxidants, all of which help promote skin health. Studies show that the bioactive compounds found in watermelon render numerous other health benefits, including a decreased risk of heart-related diseases, diabetes, and more. Research also shows that because watermelon is packed with antioxidants, consuming it can help fight free radicals and slow down cell damage.
Bananas – The Energy Powerhouse
Bananas are well known for their high potassium content. One banana (126 g) contains 422 mg of potassium. Bananas are also a good source of energy, with one banana containing 112 calories and 28.8 g of carbohydrate. The 3.28 g of fiber in a banana can also help with regular bowel movements. This humble fruit truly delivers when it comes to providing sustained energy and supporting muscle function.
Bananas are one of the most cultivated fruits in the world and they make the perfect healthy snack for when you’re on-the-go. They’ve got several health-promoting and disease-preventing properties due to their bioactive compounds and they’re also rich in potassium which make them an important element of a heart-healthy diet. Bananas are richer in potassium, magnesium, manganese, vitamins C, B6, A, and folate. On the other hand, bananas are rich in potassium, magnesium, and manganese.
Grapes – The Antioxidant Surprise
Often overlooked in discussions about healthy fruits, grapes actually pack more nutritional punch than you might expect. And sadder than even that is a cup of green grapes, which, technically, are berries, but nutritionally, are the Wonder Bread of the fruit kingdom. However, this assessment mostly applies to green grapes specifically.
Red grapes, like the red wine they produce, may be beneficial thanks to one of their polyphenolic compounds. The difference between grape varieties is substantial when it comes to antioxidant content. Red and purple grapes contain significantly higher levels of beneficial compounds like resveratrol, which has been linked to heart health and longevity benefits.
Apples – The Classic Choice
Okay, so it may not keep the doctor away more than any other fruit, but there’s a good reason for the old adage. Fiber-rich apples promote healthy digestion, and it’s hard to find a more filling snack with fewer calories than a big, crisp apple. That fiber content can help stabilize your blood sugar and cholesterol, and since a large apple is so filling, they’re very helpful for cutting calorie intake without sacrificing energy or nutrients.
Apples have a lower glycemic index, calories, carbohydrates, and richer in vitamin K. Apples and bananas are considered low glycemic index foods. The glycemic index of apples is 38, and for bananas, the glycemic index is 51, thus making the glycemic index of apples lower than that of bananas. This makes apples an excellent choice for steady blood sugar management. Apples are relatively richer in dietary fiber, containing 40% more.
Oranges – The Vitamin C Champion
But it’s really vitamins that make oranges one of the healthiest fruits: almost no other fruit is as rich in vitamin C. Vitamin C-rich oranges are one of the best foods that boost the immune system. They’re also high in bone-building calcium, a rare find in the nutritional profiles of fruits. This citrus powerhouse truly lives up to its reputation as a winter wellness essential.
Oranges are a sweet, round citrus fruit packed with vitamins and minerals. Oranges are among the richest sources of vitamin C, with one medium orange providing vital nutrients. Vitamin C acts as a powerful antioxidant in the body. This vitamin is also essential for immune system function. It boosts immune function by helping the body absorb iron from plant-based foods. Oranges also contain B vitamins, including thiamin and folate, which help keep the nervous and reproductive systems healthy and help create red blood cells.
Mangoes – The Tropical Powerhouse
Munch on mango for a summery, delicious tropical treat filled with vitamin C, potassium and beta-carotene. The nutritionists we spoke to recommend making a big batch of mango-filled skewers and loading up the fridge or freezer, so they’re always on hand when you need a nosh. Diced mango is wonderful in salsa, on salads or frozen and thrown into smoothie recipes.
The ultimate winners in the vitamin comparison category are mangoes, which are especially great sources of vitamin C, vitamin A, vitamin B6, and folate. Mango contains about 8 times more vitamin C, 36.4mg per 100g, almost half of the recommended daily value. Mango is also a great source of vitamin A and vitamin E, as it contains 18 times more vitamin A than apples, about 1080 IU, and 5 times more vitamin E, 0.9mg per 100g. This tropical fruit can be eaten by itself or used to add great flavor to everything from salsas to salads. Mangoes are another great source of polyphenols like mangiferin with anti-inflammatory and antioxidant effects.
Cherries – The Inflammation Fighter
Most people associate the health benefits of cherries unsentimentally with that gross-tasting medicine from their childhoods, but they really do deserve a better reputation. Their high antioxidant and potassium content make cherries one of the healthiest fruits. So if you stumble across a bag of cherries in-season, remind yourself that it won’t be like choking down that cough medicine – when eaten as nature intended, those health benefits come in a delicious package!
Cherries have some unique health benefits in terms of supporting sleep and an active lifestyle. Beyond their antioxidant properties, cherries contain natural compounds that may help reduce inflammation and support recovery after exercise. Plums have been shown to have anti-inflammatory benefits that may help boost cognition. Choose prunes (dried plum) for even more calcium and magnesium, which have been linked to decreasing your risk of osteoporosis.
Papaya – The Heart Helper
This one’s not as easy to find, but no list of the most nutritious fruits would be complete without it. Super fiber-rich and equally rich in both potassium (which is great for controlling blood pressure) and a compound called lycopene (which is linked to a lower risk of stroke and heart disease), papaya is a phenomenal choice for anyone who struggles to keep blood pressure or cholesterol down. Few other fruits are as good at either.
The unique enzyme profile in papaya also sets it apart from other fruits. These natural enzymes can aid in digestion and may help reduce inflammation throughout the body. For those dealing with digestive issues or looking to support their cardiovascular health naturally, papaya offers a delicious and effective solution.
Kiwi – The Vitamin Powerhouse
In addition to supplying more than 100% of your daily vitamin C requirement, kiwis may support better sleep, digestion and mood. A wide range of nutrients, antioxidants and bioactive substances are thought to be related to kiwi’s health benefits. This small, fuzzy fruit packs an incredible nutritional punch that often surprises people who haven’t explored its benefits.
The vitamin content in kiwi is particularly impressive when you consider its size. Beyond vitamin C, kiwis provide significant amounts of vitamin K, potassium, and fiber. The combination of these nutrients makes kiwi an excellent choice for supporting immune function and overall wellness.
Avocado – The Healthy Fat Champion
Some people refer to avocados as a superfood because of their healthful qualities. Avocados are high in monounsaturated fats. Monosaturated fats can help lower cholesterol levels. American Heart Association notes that maintaining healthy cholesterol levels with healthful fats could reduce the risk of heart disease and stroke. Avocados are rich in potassium. They also contain lutein, an antioxidant that is beneficial for eye health.
You may think of avocados as a fat (and you’d be right to consider them a fat if you’re counting your macros), but avocados are technically a fruit. Much of the fat in avocado is monounsaturated, the type found in extra virgin olive oil and a staple of the ultra-healthy Mediterranean diet. One study found that replacing some of the carbohydrates in a meal with either a half or whole avocado was associated with several improvements in markers of heart health among overweight and obese individuals. The ever-popular avocado is a nutritional powerhouse. Many vitamins and minerals, including folate, potassium, and magnesium, as well as B vitamins and vitamins C, E, and K. Omega-3 fatty acids that can help with inflammation
Strawberries – The Antioxidant Delight
Just eight strawberries provide a full day’s worth of vitamin C, an antioxidant that supports healthy immune functioning and collagen production for healthier skin and joints. There’s also evidence that strawberries may reduce markers of harmful inflammation and improve total and LDL cholesterol among people with high baseline levels. This makes strawberries not just delicious, but incredibly functional for health.
A 2021 study in adults with obesity suggests eating 2.5 servings of freeze-dried strawberries ground into a powder for 4 weeks can improve risk factors for cardiometabolic disease, including insulin resistance and LDL cholesterol. Eating one cup of strawberries a day provides well over your daily recommended intake of vitamin C, as well as manganese, folate, potassium and magnesium. Strawberry nutrition is also rich in antioxidants, including quercetin, tannins and polyphenols. Strawberries have been proven to help improve immune system function, fight cancer and heart disease, improve skin health, and benefit cognitive function.
Cranberries – The UTI Fighter
Cranberries contain one of the highest concentrations of antioxidants of any fruit, making them a powerhouse for protecting cells against free radical damage that can cause chronic disease. They are well-known as a natural remedy for urinary tract infections, which is due to the berries’ antibacterial properties. Cranberries also benefit the digestive tract, providing detoxifying effects that help eliminate toxins from the body. They can benefit cognitive function as well, according to research.
Cranberries: Many women know they’re helpful in warding off urinary tract infections; they’re also the berries lowest in sugar (4 grams per cup). Eat them whole, rather than as juice, which has all of the sugar (and often, more), none of the fiber and half the phytonutrients. The key to getting cranberries’ benefits is consuming them in their whole form rather than as heavily sweetened juices or dried versions with added sugar.
Pomegranate – The Ancient Superfruit
Pomegranate seeds and their juice-filled compartments are phytonutrient giants, with two to three times as much antioxidant activity as green tea or red wine, according to the U.C.–Berkeley School of Nutrition. Pomegranate seeds and their juice-filled compartments are phytonutrient giants, with two to three times as much antioxidant activity as green tea or red wine, according to the U.C.–Berkeley School of Nutrition. Not surprisingly, there is tantalizing preliminary research that suggests pomegranates can help protect against cancer, lower blood pressure, improve cholesterol levels, and improve cognitive function. In one small study, a group of older subjects who drank 8 ounces of pomegranate juice daily for four weeks scored higher on memory tests than a control group.
This ancient fruit has been revered across cultures for thousands of years, and modern research is validating many traditional beliefs about its health benefits. The concentration of antioxidants in pomegranates is truly remarkable, making them one of the most potent anti-inflammatory foods available in nature.
Raspberries – The Fiber Champion
So what is the most nutritious fruit? Raspberries! Calorie-per-calorie, those little, red, delicious berries top our list of the healthiest fruits. This might surprise many people who automatically think of blueberries when discussing superfruits, but raspberries truly deserve this top ranking.
Raspberries: Raspberries are a very good source of fiber, helping you reach daily recommendations in a tasty way. They offer 8 grams of fiber per one-cup serving. They also have 36% of your daily vitamin C and manganese to keep your immune system and other bodily processes working well. The raspberry is another antioxidant powerhouse, and it’s high in micronutrients, including vitamin C, manganese, vitamin K and magnesium. Research suggests that adding raspberries to a well-balanced diet may help with weight loss by boosting metabolism and aiding digestion. Raspberry nutrition may also help with the management of diabetes because it has a low glycemic index and little impact on blood sugar levels, while being high in fiber.
Blackberries – The Nutrient Dense Winner
Rich in vitamins C and K, manganese, fiber and heart-healthy compounds called anthocyanins, blackberries are one of the most nutritious fruits you can eat. Like all the healthiest fruits, they’re low in calories and sugar, but their high fiber content will keep you feeling full. In season, few healthy snacks can beat juicy and nutrient-rich blackberries.
Rich in vitamin C, vitamin K and manganese, blackberries support immune system function, reduce inflammation and promote a healthy cardiovascular system. Blackberries also have a ORAC (Oxygen Radical Absorbance Capacity) score of 5,905, making them one of the highest antioxidant foods that has been shown to exhibit anticancer effects. A raspberry cousin with a deeper color, they provide very high antioxidant levels along with fiber and relatively little natural sugar. “They’re the most nutrient dense of all the berries,” she says.
Blueberries – The Brain Booster
My top pick for the healthiest fruit is probably unsurprising, given blueberries’ super-fruit status, which is well-earned. The anthocyanin compound in blueberries (which causes their vibrant blue color) is an antioxidant believed to be responsible for their numerous health benefits, such as a lower risk of heart disease and Type 2 diabetes, and improvements in cognitive performance. Another interesting benefit: Blueberries may help you maintain a healthy weight, and it’s not because of their low calorie count. A study among healthy female twins found that, despite having the same genetic makeup, the twin who ate more blueberries had lower body fat compared to the twin who ate less.
Blueberries are popular berries that serve as a source of vitamin K. One cup (148 grams) of blueberries provides the following nutrients: Blueberries also contain antioxidant polyphenols called anthocyanins, which may reduce oxidative stress. This can lower the risk of heart disease, type 2 diabetes, and neurological decline. A 2024 review that explored the possible benefits of blueberries on the brain suggests that they may support brain health during aging by protecting against cognitive decline. Blueberries are considered one of the healthiest berries due to their concentration of antioxidants, notably anthocyanins, which contributes to their deep blue hue and health benefits. These antioxidants reduce oxidative stress, bolstering the body’s defense systems. Blueberries boast an impressive array of vitamins and minerals, like vitamin C, small levels of vitamin K, and manganese. Their low calorie, high fiber content makes them a weight loss friendly snack while promoting digestive health. Last but certainly not least, they may support cognitive function, making them “berry” good for your brain!
When you look at the complete nutritional picture, it becomes clear that berries dominate the top tier of healthy fruits. Cranberries, blueberries, and blackberries ranked highest among the fruits studied. Apples ran a close second, and dried fruits were also leading contenders. The concentration of antioxidants, fiber content, and overall nutrient density make these small fruits nutritional powerhouses that can significantly impact your health when consumed regularly.
