Fruits Ranked by Nutritional Value from Lowest to Highest

Conventional Apples – The Sweet Illusion

Modern apples might be America’s sweetheart, but they’re one of the least nutritious fruits you can bite into. Bringing up the rear are apples and pears, which are bred for sweetness, not nutrients. Modern Apples and Pears are bred for sweetness, not nutrients. They’re popular because they taste like juicy, crunchy candy but have been marketed as health foods. The old saying about an apple a day keeping the doctor away? It was probably true centuries ago when apples were smaller, more bitter, and packed with nutrients. Today’s giant, sugar-filled versions are a far cry from their wild ancestors.

Traditional Pears – Another Sweet Disappointment

Like their apple cousins, modern pears have fallen victim to selective breeding for taste over nutrition. In addition to apples and pears, mangos, pineapples, bananas, grapes, and cherries are all fruits that are especially high in fructose sugar. While the high fiber content in pears promotes digestive health, blood sugar control, heart health and weight management. Plus, evidence suggests that eating two pears each day improves metrics of metabolic health among people with metabolic syndrome. However, their overall nutrient density remains disappointingly low compared to other fruits.

Grapes – Tiny Candy Balls in Nature’s Wrapper

Grapes are essentially nature’s candy, and their nutritional profile reflects this reality. For example, grapes have exceedingly high levels of manganese. Much more than navel oranges. But oranges have acceptable densities for calcium, iron, magnesium, phosphorus, and many others. Grapes are a natural grab-and-go snack. Their small size makes them portable, but they’re also a healthy choice. Grapes contain compounds with antioxidant properties, which may help reduce cellular damage, says London. While convenient, they’re loaded with natural sugars and offer limited nutritional breadth compared to powerhouse fruits.

Bananas – The Potassium Pretender

Everyone knows bananas for their potassium content, but this single nutrient doesn’t make them nutritional superstars. Bananas are well known for their high potassium content. One banana (126 g) … Bananas are also a good source of energy, with one banana containing 112 calories and 28.8 g of carbohydrate. You don’t have to worry about the carbs or sugar in bananas. Instead, I’d consider them among the healthiest fruits because they have a range of nutrients, including fiber, potassium, copper, magnesium and vitamin B6. Sure, they’re decent for quick energy, but their high sugar content and relatively narrow nutrient profile place them in the middle-low range.

Mangoes – Tropical Sugar Bombs

Mangoes taste like pure sunshine, but they’re essentially tropical sugar bombs with some vitamins thrown in. Mangos are highest in sugar. High-sugar fruits include mangoes, pears, grapes, cherries, bananas, figs, and watermelon. While they do provide vitamin A and some other nutrients, the sugar content is so high that you’d be better off choosing almost any other fruit for regular consumption. Think of mangoes as an occasional treat rather than a daily health food.

Watermelon – Mostly Water with a Sugar Rush

Watermelon is basically nature’s sports drink – lots of water with a hefty dose of sugar. Many people think watermelon is high in sugar, and they’re right – a cup of watermelon actually contains more natural sugar than 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. It’s great for hydration after a workout, but don’t expect much in terms of vitamins, minerals, or antioxidants. You’re basically drinking slightly nutritious water with a sweet kick.

Oranges – The Vitamin C One-Trick Pony

Oranges have built their reputation almost entirely on vitamin C content, but that’s about where their nutritional story ends. 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. You already know that oranges are packed with vitamin C, but get this: Citrus fruits have been shown to have anti-inflammatory, antioxidant and anti-cancer properties. Oranges are wonderful on their own, sliced into a salad, or used in cooking or baking. While vitamin C is important, relying on oranges for overall nutrition is like trying to fuel a car with just one type of gas additive.

Cantaloupe – Sweet Water with Some Benefits

Cantaloupe falls into the “better than nothing” category of fruits. Fruits high in potassium include dried fruits, avocados, guavas, kiwifruit, cantaloupe, bananas, pomegranate, apricots, cherries, and oranges. These include strawberries, peaches, cantaloupe, honeydew melon, grapes, blackberries, and papaya. These include strawberries, peaches, cantaloupe, honeydew melon, grapes, blackberries, and papaya. These include strawberries, peaches, cantaloupe, honeydew melon, grapes, blackberries, and papaya. It provides some vitamin A and potassium, plus it’s relatively low in calories. However, like watermelon, it’s mostly water with sugar and lacks the nutrient density that makes other fruits true health powerhouses.

Peaches – Fuzzy Mediocrity

Peaches are pleasant enough, but they’re nutritional middle-of-the-roaders that don’t excel in any particular area. These include strawberries, peaches, cantaloupe, honeydew melon, grapes, blackberries, and papaya. Peaches + Add · Nutrition Facts for Yellow Peaches. They provide modest amounts of vitamins A and C, plus some fiber, but you won’t find the concentrated nutrition that makes other fruits worth prioritizing. Think of peaches as a tasty summer treat rather than a nutritional investment.

Cherries – Small but Mighty Sleep Aids

Cherries start climbing the nutritional ladder thanks to their unique compound profile and antioxidant content. 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. Cherries have some unique health benefits in terms of supporting sleep and an active lifestyle. Whether tart or sweet, cherries are rich in melatonin, a hormone that regulates your sleep-wake cycle, indicating that cherries may help you sleep better. Eating cherries may also reduce exercise-induced muscle soreness, helping you recover faster. Their natural melatonin content makes them particularly valuable for sleep support.

Apricots – Small Packages of Eye Protection

Fresh apricots pack impressive nutrition into tiny packages, especially when it comes to eye health. When it comes to apricots, the eyes have it. These small but mighty orange stone fruits make the list of healthiest fruits for several reasons, but one that is especially interesting is their eye-protecting properties: they’re rich in vitamin A, which is critical for healthy eye function. Plus, since they’re 85% water, apricots are great for hydration. They’re low in calories and sugar as well, making them a knockout on the fruit scene. Their high vitamin A content and low sugar make them a smart choice for regular consumption.

Strawberries – The Fiber and Vitamin C Champions

Strawberries represent where fruits start getting seriously nutritious. Blackberries, Raspberries, and Strawberries are the most well-rounded fruits, with very low sugar and high amounts of nutrients and antioxidants. Blackberries, raspberries, and strawberries are probably the most well-rounded fruits, with very low sugar and high amounts of nutrients and antioxidants. Strawberries: A fan-favorite fruit is the sweet strawberry, and they’re just as nutritious as they are delicious. Just one cup of plump red strawberries has almost all your daily vitamin C, making it beneficial for your immune system. Studies have linked strawberries with reduced risks of heart disease and inflammation and improved blood sugar levels. Their combination of high vitamin C, fiber, and low sugar content makes them nutritional winners.

Pineapple – The Anti-Inflammatory Powerhouse

Pineapple brings unique nutritional benefits to the table, thanks to its special enzyme content. Pineapple contains an active compound called bromelain, which many people take as a dietary supplement because of its potential health benefits. … National Center for Complementary and Integrative Health states that bromelain may help with reducing nasal inflammation or sinusitis, though more research is necessary. Pineapple has a compound that others don’t called bromelain. It has a potent anti-inflammatory effect, and it also functions as a digestive enzyme to break down protein,” explains Anderson-Haynes. “Research shows that bromelain may specifically help reduce inflammation in our joints and gastrointestinal tract. Pineapples are nutrient-dense, but high in sugar. Pineapples, while moderately high in sugar, are second in terms of nutrients, providing about 7% of your daily nutrient needs.

Blackberries – The Antioxidant Powerhouses

Blackberries are where we enter the realm of truly exceptional fruits. 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 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. Their anthocyanin content gives them serious disease-fighting power.

Papaya – The Digestive Health Superstar

Papaya deserves recognition as one of the most underrated nutritional superstars. 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. Papaya is rich in vitamin C and vitamin A, nutrients that support immune health and promote vibrant skin. Papaya also contains folate, potassium and magnesium, which contribute to heart health and help maintain healthy blood pressure. However, what truly sets papaya apart is its enzyme content. Papain, a digestive enzyme found in papaya, aids in breaking down proteins and can support healthy digestion.

Pomegranates – The Ancient Antioxidant Kings

Pomegranates have earned their superfood status through centuries of providing exceptional nutrition. You may have heard pomegranates called a superfood before, and it’s true: they’re one of the healthiest fruits for their antioxidants. Thanks to their anti-inflammatory properties, antioxidant-rich foods have been linked to lower risks of cognitive decline, cholesterol buildup and certain cancers. Pomegranates may even give you an endurance boost if you eat them ahead of a workout. Chemical compounds in this pomegranate act as an internal sunscreen, protecting you from UVB rays. Other potential benefits from consuming pomegranate and its juice include improved memory, protection against cancer, reduced blood pressure and less post-workout muscle soreness and fatigue. One pomegranate also contains 46.2 micrograms (mcg) of vitamin K. This vitamin is essential for strong bones and healthy blood cells.

Blueberries – The Brain Food Champions

Blueberries have rightfully earned their place as America’s favorite superfood. Blueberries are highest in antioxidants. While there’s no guarantee that blueberries will help you age gracefully, it’s unquestionable that they are one of the healthiest fruits to eat. Blueberries: Aside from being delightfully easy to eat, blueberries offer many nutritional benefits. One cup of blueberries offers 24% of your daily value (DV) of vitamin K and 22% of your manganese. These little pockets of flavor are great for your heart health and insulin sensitivity. Blueberries, while not being especially full of nutrients, are incredibly high in antioxidants. You can’t really go wrong with a berry, and may want to mix it up between different berries to get a variety of different antioxidants.

Avocados – The Healthy Fat Champions

Avocados break every rule about what we think fruits should be – and that’s exactly why they’re nutritional champions. 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. Avocado is a unique fruit (yep, it’s a fruit!) because of its low sugar content. 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.

Raspberries – The Ultimate Nutritional Champions

At the pinnacle of fruit nutrition, we find raspberries reigning supreme. So what is the most nutritious fruit? Raspberries! Yep. Calorie-per-calorie, those little, red, delicious berries top our list of the healthiest fruits. 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. Berries, once again, rank high on the list of low calorie fruits with high fiber density. Their perfect balance of high nutrients, low calories, exceptional fiber content, and powerful antioxidants makes them the undisputed champions of the fruit world.

Kiwis – The Vitamin Density Kings

When it comes to pure nutrient density, kiwis stand alone at the very top. Kiwis are the most nutritious fruit. As you can see, kiwis are the most nutritious fruit gram-for-gram, with 100 grams (one large kiwi) providing over 9% of your entire day’s micronutrient needs… The skin contains even more beneficial fiber and Vitamin C (and tastes great), making kiwis far and away the leader in nutrition. 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 fuzzy super-fruit is notable for its high concentration of vitamin K. That’s the one that’s responsible for the health of your bones, so if you’re worried about osteoporosis, do yourself a favor and reach for a kiwi next time you need a snack. They may look odd, but they’re one of the healthiest fruits around. Like many of the other healthiest fruits on this list, they’re also high in fiber, which promotes gut health and weight control, and they’re one of the only fruits that contains a significant amount of vitamin E.

Looking at this nutritional hierarchy, it’s clear that the smallest fruits often pack the biggest nutritional punch. While those giant, sweet fruits might satisfy our taste buds, the tiny powerhouses like berries and kiwis deliver the goods our bodies actually need. The next time you’re choosing between a sugar-packed mango and a handful of raspberries, remember that sometimes the best things really do come in small packages. The most nutritious fruit has 9 times as many vitamins and minerals as the least nutritious, the most polyphenol-rich fruit has over 60 times the antioxidants compared to the least polyphenol-rich, and the sweetest fruit has about 5 times as much fructose sugar as the least sweet.