21 Healthiest Fruits To Eat in 2025
When trying to eat more healthily, discovering the healthiest fruits is a must. With some containing a lot of sugar, are they healthy at all? Luckily, "nature's candy" is a healthy treat that you can enjoy daily.
As Harvard Health explains, as long as you eat the whole fruit, there isn't much for most people to be worried about in regards to eating fruit every day. The National Heart, Lung and Blood Institute additionally ranks fruits as some of the best foods to eat for heart health. Fruits contain fiber, antioxidants and vitamins, such as vitamin C, as well, further highlighting just how much of a nutrition powerhouse they are.
While pretty much any fruit you pick up will be a healthy snack, knowing which are the healthiest fruits is always helpful when trying to eat the most optimal diet. In this guide, we'll cover the 21 healthiest fruits, including those best for different dietary needs, such as increased intake of fiber or certain vitamins.
From classic apples, pears and oranges to tropical delights like papaya, mango and açaí, get ready to delve into the delicious world of healthy fruits!
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How We Choose the Healthiest Fruits
Before we get to answering the question: “What is the best fruit to eat?”, let’s take a look at the research process that was followed to create this guide.
With over 10 years of experience in the culinary industry, the team at Cozymeal has an in-depth knowledge of various food-related topics, including nutrition. The editorial team has also created a range of articles around these subjects that are valuable to readers and include well-researched, trustworthy and accurate information.
This experience set the foundation for creating this guide to the healthiest fruits. Specifically, we undertook thorough research to find fruits with the best nutritional profile, which includes being high in fiber, vitamins and minerals.
We additionally made sure to include readily available fruits, such as apples and oranges, and more unique options like papayas for those looking to try something new. This selection of the healthiest fruits also features fruits in a range of colors and those with various benefits, including the lowest calorie fruits, those with the most vitamin C and fruits with some iron and calcium.
To make this content as valuable and informative as possible, we provide a nutritional overview of each healthy fruit and highlight the vitamins and nutrients it's rich in as well.
We also offer some recipe suggestions. However, it’s important to note that eating fresh fruits as they come is generally best for health. Additionally, not all of the recipe ideas are the most healthy, yet they still offer a great way to incorporate some extra fruits into your treat foods.
Finally, this guide is reviewed by a registered nutritionist, ensuring that every fruit we recommend is healthy and the benefits associated with each fruit are scientifically accurate.
21 Most Healthy Fruits to Eat
1. Pomegranates
You may have heard pomegranates called a superfood before, and it’s true! As Harvard Health outlines, they’re one of the healthiest fruits for antioxidants and resulting anti-inflammatory properties. Thanks to these anti-inflammatory properties, antioxidant-rich foods have been linked to lower risks of cognitive decline, cholesterol buildup and certain cancers.
According to UCLA Health, this healthy fruit also has antimicrobial properties that can help fight germs that cause bad breath and gum disease. Pomegranates may even give you an endurance boost if you eat them ahead of a workout, and they can help with skin health and urinary tract health.
In terms of uses, eating healthy fruits as they come is always best. You can enjoy pomegranate seeds as a snack or sprinkle them over salads. If drinking pomegranate juice, remember to go for 100% pure juice and note that the fiber content will be lower than if you consume the fruit as is.
Pomegranate Nutritional Info (per 282-gram fruit)
- Calories: 234
- Total Fat: 3.3 grams
- Carbohydrates: 29 grams
- Dietary Fiber: 11.3 grams
- Total Sugar: 38.6 grams
- Protein: 4.7 grams
Pomegranates Are a Good Source Of:
- Iron
- Potassium
- Magnesium
- Folate
- Vitamin C
- Vitamin K
- Vitamin E
Recipes With Pomegranate:
2. Blueberries
What’s low in calories and sugar but might just stave off dementia? Blueberries, of course! They’re often cited by sources such as the National Library of Medicine as one of the healthiest fruits for those reasons, but that's not the only benefit of this healthy fruit. Blueberries also have an ample amount of fiber and antioxidants.
Being high in antioxidants means that blueberries are often highlighted as a food that relieves stress because the anti-inflammatory properties connected with antioxidants help combat oxidative damage in the body.
Blueberries have even been found to protect against age-related damage to your DNA, which is responsible for all kinds of health problems. 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 are additionally rich in vitamins E and C, as well as folate.
Plus, there are many ways to incorporate this healthy fruit into your diet. From snacking on them as they come to adding to salads and smoothies, there's no shortage of ways to enjoy blueberries.
Blueberries Nutritional Info (per 100-gram serving)
- Calories: 57
- Total Fat: <1 gram
- Carbohydrates: 14.5 grams
- Dietary Fiber: 2.4 grams
- Total Sugar: 10 grams
- Protein: <1 gram
Blueberries Are a Good Source Of:
- Folate
- Vitamin C
- Vitamin E
Recipes With Blueberries:
3. Blackberries
Rich in vitamins C and K, manganese and fiber, among other nutrients, blackberries are one of the most nutritious fruits you can eat.
As News Medical Life Sciences explains, heart-healthy compounds called anthocyanins are also present in blackberries. Anthocyanins have antioxidants and anti-inflammatory properties, which can help protect against cardiovascular disease, as well as Type 2 diabetes and certain types of cancers.
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.
They can also be enjoyed with both sweet and savory dishes, such as in a salad with goat cheese, therefore making them easy to incorporate into your daily meal plans.
Blackberries Nutritional Info (per 100-gram serving)
- Calories: 43
- Total Fat: <1 gram
- Carbohydrates: 9.61 grams
- Dietary Fiber: 5.3 grams
- Total Sugar: 4.9 grams
- Protein: 1.5 grams
Blackberries Are a Good Source Of:
- Magnesium
- Potassium
- Zinc
- Folate
- Vitamin C
- Vitamin A
- Vitamin K
- Vitamin E
4. Apples
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. This also means they are one of the healthiest fruits for weight loss, keeping you full between meals without putting too much of a dent in your daily caloric intake.
As WebMD explains, apples have even been linked to improved brain health and function, better gut health, increased immune system strength and even improved bone health.
As with other options on this list of the healthiest fruits, there are also many ways to enjoy apples. You can eat them as a snack, alone or with healthy peanut butter, add them to savory dishes like salads and stew or bake them with a natural sweetener like honey, maple syrup or agave.
Their wide availability and portability make them one of the healthiest gas station snacks as well; perfect for getting some nutrients during a long road trip.
Apple Nutritional Info (per medium 182-gram fruit with skin)
- Calories: 95
- Total Fat: <1 gram
- Carbohydrates: 25.1 grams
- Dietary Fiber: 4.4 grams
- Total Sugar: 19 grams
- Protein: <1 gram
Apples Are a Good Source Of:
- Vitamin C
- Potassium
Recipes With Apples:
5. Papaya
This one’s not quite as easy to find as most of the other options on this list of the healthiest fruits, 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 cardiovascular 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.
According to sources like the Mayo Clinic, papaya is also one of the most folate-rich fruits. Folic acid (folate) helps the body produce red blood cells and is needed for healthy cell function and growth. It is especially important during pregnancy (especially early pregnancy), but everyone can benefit from eating folate-rich foods.
So, if that all sounds appealing and you've found papaya at the store, how can you incorporate it into your diet? It's great plain as a snack or with a little fresh lime juice squeezed over it. It's also a delicious inclusion in fruit salads and smoothies.
For savory dishes, making popular Thai food papaya salad (which uses unripe, green papaya) is an excellent choice. Just note that unripe papaya is generally not recommended to eat during pregnancy.
Therefore, you should go for ripe, orange papaya or other healthy fruits like oranges, bananas or melons when trying to increase folic acid consumption during pregnancy. If this is of concern, avoid all types of papaya and consult with your doctor about the best healthy fruit choices.
Papaya Nutritional Info (per 100-gram serving)
- Calories: 43
- Total Fat: <1 gram
- Carbohydrates: 10.8 grams
- Dietary Fiber: 1.7 grams
- Total Sugar: 7.8 grams
- Protein: <1 gram
Papayas Are a Good Source Of:
- Magnesium
- Potassium
- Folate
- Vitamin C
- Vitamin A
- Vitamin K
- Vitamin E
- Lycopene
Recipes With Papaya:
6. Cherries
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, and one of the tastiest too, if you can get past any issues connected to the artificial-tasting equivalent!
Cherries even have a small amount of iron, along with magnesium, folate and vitamins A, C and E. As the Cleveland Clinic explains, the nutrient make-up of cherries leads to many health benefits, such as fighting off inflammation and disease, improving blood sugar levels, helping ease muscle pain and even promoting better sleep.
The best way to enjoy cherries is generally fresh without any added ingredients. However, they can also be added to salads and smoothies. While not the healthiest option, you can also make them into jams or use them in desserts, adding a little extra nutrition to a sweet treat.
Cherries Nutritional Info (per 100-gram serving)
- Calories: 63
- Total Fat: <1 gram
- Carbohydrates: 16.2 grams
- Dietary Fiber: 1.6 grams
- Total Sugar: 14 grams
- Protein: 1 gram
Cherries Are a Good Source Of:
- Iron
- Magnesium
- Potassium
- Folate
- Vitamin C
- Vitamin A
- Vitamin E
Recipes With Cherries:
7. Strawberries
Did you know that strawberries are similarly rich in vitamin C as oranges? In fact, some data points to 100 grams of strawberries containing slightly more vitamin C than 100 grams of orange. And that, among other things, makes strawberries one of the healthiest fruits you can eat.
Along with having around 59 milligrams (~65% DV) of vitamin C per 100 grams, strawberries are low in sugar and calories and are packed with antioxidants, vitamins and minerals.
On top of that, they’re probably the most delicious fruit on the planet if you eat them in peak season. And the good news? With all those health benefits, no one can tell you not to eat the entire carton at once!
Strawberries Nutritional Info (per 100-gram serving)
- Calories: 32
- Total Fat: <1 gram
- Carbohydrates: 8 grams
- Dietary Fiber: 2 grams
- Total Sugar: 5 grams
- Protein: <1 gram
Strawberries Are a Good Source Of:
- Iron
- Folate
- Vitamin C
- Vitamin E
Recipes With Strawberries:
8. Peaches
Thanks to their richness in antioxidants, peaches are not only one of the healthiest fruits but also one of the best for protecting your skin from the oxidizing effects of UV radiation.
They’re additionally filling and fiber-packed; in fact, in traditional Chinese medicine, peaches are used to treat digestive problems. And, this benefit is backed up by modern science, with sources like WebMD highlighting how peaches benefit digestion. Just make sure they’re unpeeled because much of the fiber is in a peach’s skin.
Peaches can also help keep your eyes healthy and promote healing, among other benefits. What's best about this healthy fruit is that it's delicious when in season and can be used in many recipes, along with being eaten as is. Whether you add peach slices to a salad or use them as a topping with some of the healthiest ice cream, you'll get a tasty meal with added nutrition.
Peaches Nutritional Info (per 147-gram fruit)
- Calories: 62
- Total Fat: <1 gram
- Carbohydrates: 14.5 grams
- Dietary Fiber: 2.2 grams
- Total Sugar: 12.3 grams
- Protein: 1.3 grams
Peaches Are a Good Source Of:
- Iron
- Magnesium
- Potassium
- Folate
- Vitamin C
- Vitamin A
- Vitamin E
Recipes With Peaches:
9. Oranges
Oranges offer many health benefits, along with being one of the most popular options on this list of the healthiest fruits. Notably, vitamins are one of the things that make oranges one of the healthiest fruits.
Oranges are especially rich in vitamin C, making them one of the best foods that boost the immune system, and they have some vitamin E, magnesium, potassium and folate.
These healthy fruits are also high in bone-building calcium, with the International Osteoporosis Foundation highlighting oranges as one of the best fruits to eat to increase calcium intake.
Oranges Nutritional Info (per 140-gram fruit)
- Calories: 65
- Total Fat: <1 gram
- Carbohydrates: 16.5 grams
- Dietary Fiber: 2.8 grams
- Total Sugar: 12 grams
- Protein: 1.3 grams
Oranges Are a Good Source Of:
- Calcium
- Magnesium
- Potassium
- Folate
- Vitamin C
- Vitamin E
Recipes With Oranges:
10. Apricots
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.
As the American Academy of Ophthalmology states, most orange colored fruits and vegetables are rich in vitamin A, mentioning apricots as well as cantaloupe as top fruits to eat to get more of this nutrient.
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.
Apricots Nutritional Info (per 50-gram fruit)
- Calories: 24
- Total Fat: <1 gram
- Carbohydrates: 5 grams
- Dietary Fiber: 1 gram
- Total Sugar: 3 grams
- Protein: <1 gram
Apricots Are a Good Source Of:
- Calcium
- Iron
- Magnesium
- Potassium
- Vitamin C
- Vitamin A
- Vitamin K
- Vitamin E
11. Raspberries
Sick of turning to salmon for heart-healthy omega-3 fatty acids? Try raspberries instead. While we recognize that they aren't as rich in omega-3 as the likes of fish or some nuts and seeds, these small but mighty berries are still worth adding to your diet if you're looking to increase your omega-3 intake a little. On top of that, they have a high amount of fiber.
Additionally, WebMD highlights that, along with having omega-3 fatty acids that can help prevent heart disease and stroke, raspberries have a decent amount of manganese. This helps regulate blood sugar and is needed for healthy bones and skin.
As if they needed more reasons to be one of the healthiest fruits, they’re full of antioxidants and vitamin C, too. Snack away guilt-free, knowing that you’re protecting your heart, skin and waistline.
Raspberries Nutritional Info (per 100-gram serving)
- Calories: 55
- Total Fat: <1 gram
- Carbohydrates: 13 grams
- Dietary Fiber: 6.5 grams
- Total Sugar: 2.7 grams
- Protein: 1 gram
Raspberries Are a Good Source Of:
- Iron
- Magnesium
- Potassium
- Folate
- Biotin
- Vitamin C
- Vitamin A
- Vitamin E
Recipes With Raspberries:
12. Açaí
Açaí is one of the trendiest foods out there right now, with the much-loved superfood making constant appearances in smoothie bowls nationwide, but the hype it gets as one of the world’s healthiest fruits isn’t unwarranted.
Sure, you might kill the low-calorie idea a little by throwing a huge bowl of the stuff together with all kinds of toppings and sweeteners, but the humble açaí berry is a powerhouse. It's a little higher in healthy fats than most fruits, which will keep you satiated, but low in sugar and crazy high in antioxidants.
Since açaí berries don’t travel well, they’re sold in frozen pulp or juice forms in the U.S., but that won’t change any of the properties that make them one of the healthiest fruits.
Açaí Nutritional Info (per 100-gram serving)
- Calories: 75
- Total Fat: 6.3 grams
- Carbohydrates: 5.4 grams
- Dietary Fiber: 3.8 grams
- Total Sugar: 1.1 grams
- Protein: 1 gram
Açaí Is a Good Source Of:
- Magnesium
- Potassium
- Zinc
- Vitamin C
- Vitamin A
- Vitamin E
13. Grapes
You may hear “grapes” and think “wine,” or even “raisins,” but there’s much more to their raw form than you might assume. Grapes are one of the healthiest fruits for their richness in copper, vitamin K and B vitamins. What’s more, they’ll help you stay hydrated with their high water content.
As explained by Medical News Today, other benefits of grapes include them being a good source of fiber and possibly helping to manage blood pressure. They may even protect against eye problems, cardiovascular disease, cancer and other health conditions.
While grapes are high in sugar compared to some of the other healthiest fruits on this list, their glycemic index is fairly low, which means they won’t cause your blood sugar to spike.
Ever been tempted to grab a whole bundle of grapes and eat them one by one while luxuriating on the couch like some ancient Greek philosopher? Live your time-travel dreams, friend. A long breakfast of one of the healthiest fruits around might just make you that much healthier.
Grapes Nutritional Info (per 100-gram serving)
- Calories: 80
- Total Fat: <1 gram
- Carbohydrates: 18-20 grams
- Dietary Fiber: 1 gram
- Total Sugar: 16-17 grams
- Protein: <1 gram
Grapes Are a Good Source Of:
- Potassium
- Folate
- Vitamin C
- Vitamin A
- Vitamin K
- Vitamin E
Recipes With Grapes:
14. Dates
The sophisticated older cousin of prunes, dates have just as much fiber as their famously fiber-rich counterparts, but they also pack a hefty dose of inflammation-preventing flavonoids into a very small package.
All of this makes dates one of the healthiest fruits for the brain, with their anti-inflammatory properties promoting cognitive health and memory. If you’re worried about staying sharp as you age, eating dates would be a great choice — they’re even portable for snacking.
Dates are also an excellent fruit for naturally sweetening smoothies, desserts and baked goods. However, you can easily enjoy them on their own or dipped in a healthy dark chocolate. Just remember to watch portion control as they are quite high in calories.
Dates Nutritional Info (per 50-gram serving)
- Calories: 141
- Total Fat: <1 gram
- Carbohydrates: 37.5 grams
- Dietary Fiber: 4 grams
- Total Sugar: 35.1 grams
- Protein: 1.3 grams
Dates Are a Good Source Of:
- Iron
- Magnesium
- Potassium
- Folate
- Vitamin C
- Vitamin A
- Vitamin K
Recipes With Dates:
15. Grapefruit
Grapefruit has a sour reputation as…well, a health food. The kind your grandma would eat for breakfast before a brisk walk, probably with cottage cheese and a boiled egg. Dare to overlook the icky childhood connotations, though, and you’ll find that grandma was sort of right: grapefruit really is one of the healthiest fruits.
Though it’s most notably rich in vitamin C — as sources like Johns Hopkins Medicine state, a whole medium grapefruit provides approximately 100% of your daily vitamin C — it’s also high in fiber, low in calories and water-rich for hydration. Whether you like how it tastes is anyone’s guess, but if you can learn to like it, you’ll have a healthy breakfast ally for the ages.
Grapefruit Nutritional Info (per half a fruit)
- Calories: 52
- Total Fat: <1 gram
- Carbohydrates: 13.2 grams
- Dietary Fiber: 2 grams
- Total Sugar: 8.5 grams
- Protein: 1 gram
Grapefruit Is a Good Source Of:
- Magnesium
- Potassium
- Folate
- Vitamin C
- Vitamin A
Recipes With Grapefruit:
16. Pineapple
Did you know that when you eat pineapple, it eats you back? It’s true! Pineapples have powerful enzymes that break down just about everything, which is why they sting a little when you eat them. But, perhaps paradoxically, they’re also one of the healthiest fruits out there.
As The Nutrition Source points out, they’re one of the best sources of manganese you’ll ever find, and those same enzymes we mentioned earlier are actually helpful for your digestion, as they help you break down food. Additionally, their vitamin content gives you an immunity boost, making pineapple one of the healthiest fruits to eat when something is going around at work.
Pineapple Nutritional Info (per 100-gram serving)
- Calories: 60
- Total Fat: <1 gram
- Carbohydrates: 14.1 grams
- Dietary Fiber: 1 gram
- Total Sugar: 11.4 grams
- Protein: <1 gram
Pineapple Is a Good Source Of:
- Magnesium
- Potassium
- Folate
- Vitamin C
- Vitamin A
- Vitamin E
Recipes With Pineapple:
17. Watermelon
Watermelon is many people's favorite fruit, but is watermelon healthy? As you probably guessed, it is!
It should be no surprise that watermelon is a hydration superstar among the healthiest fruits around. Along with its high water content, this summer staple has some fiber to aid in healthy digestion. It's also full of hard-to-get nutrients like lycopene and B vitamins.
All of those things make watermelon not just a worthy summer BBQ favorite, but also one of the healthiest fruits you can eat. If you’re adding a new exercise routine to your health plans, watermelon (specifically watermelon juice, as stated in a study published on the National Library of Medicine) has also been found to reduce muscle soreness and aid in exercise recovery.
Watermelon Nutritional Info (per 286-gram wedge)
- Calories: 86
- Total Fat: <1 gram
- Carbohydrates: 22 grams
- Dietary Fiber: 1.1 grams
- Total Sugar: 18 grams
- Protein: 1.7 grams
Watermelon Is a Good Source Of:
- Magnesium
- Potassium
- Folate
- Lycopene
- Vitamin C
- Vitamin A
- Vitamin B6
- Vitamin B5
- Vitamin B1
18. Banana
You’ve definitely heard that bananas are one of the healthiest fruits around — likely because they’re so well-known for being high in potassium. And that’s true: there’s no better food to reach for when you find yourself cramping up in the middle of a workout. But are bananas healthy beyond that?
Bananas are also rich in both fiber and carbs, a balance that’ll give you energy without spiking your blood sugar. All of those benefits conspire to make the humble banana an absolutely ideal pre- or post-workout food. Pair them with some of the best natural peanut butter, and you also have a balanced and healthy snack for kids and adults alike.
Bananas Nutritional Info (per 1 medium 118-gram fruit)
- Calories: 105
- Total Fat: <1 gram
- Carbohydrates: 27 grams
- Dietary Fiber: 3.1 grams
- Total Sugar: 14 grams
- Protein: 1.3 grams
Bananas Are Also a Good Source Of:
- Magnesium
- Potassium
- Folate
- Bitoin
- Vitamin C
Recipes With Banana:
- Banana Popsicles
- Banana Zucchini Bread
- Almond Flour Banana Muffins
- Gluten-Free Banana Muffins
- Chia Seed Smoothie
19. Mango
If you’re looking for one of the healthiest fruits that’ll keep you feeling full, make it mango. As the American Heart Association explains, mango keeps you full due to its fiber content and can be a great healthy fruit to add to your diet if you're trying to lose weight.
This fruit will not only satisfy your hunger but also provide an impressive amount of vitamin C, as well as smaller doses of dozens of other necessary nutrients. They’re rich in antioxidants as well, making mangoes a good choice for reducing inflammation and improving digestion.
Additionally, according to the Cleveland Clinic, eating mango can improve gut health, help lower cholesterol, and even boost skin and hair health. And, at around 60 calories per 100 grams, you can enjoy this fruit daily if desired without worrying about making a big dent in your daily calorie intake.
Mango Nutritional Info (per 100-gram serving)
- Calories: 60
- Total Fat: <1 gram
- Carbohydrates: 15 grams
- Dietary Fiber: 1.6 grams
- Total Sugar: 14 grams
- Protein: <1 gram
Mango Is Also a Good Source Of:
- Iron
- Magnesium
- Potassium
- Folate
- Vitamin C
- Vitamin A
- Vitamin K
- Vitamin E
Recipes With Mango:
20. Pears
Pears are a meatier fruit than most, so you might’ve found yourself reaching for one on an empty stomach. If you have, that was a good impulse: their antioxidant richness and fiber make pears one of the healthiest fruits you could choose when you want a filling and healthy snack.
Green-skinned pears even include hard-to-get compounds that promote eye health. Additionally, Medical News Today explains that pears contain high levels of antioxidants, which can help the body fight free radicals.
Eating pears may also aid with detoxification due to their fiber content and can reduce the risk of cardiovascular disease. Plus, there are many different varieties of pears to choose from, allowing you to eat this fruit frequently without getting bored with it.
Pear Nutritional Info (per 166-gram fruit)
- Calories: 95
- Total Fat: <1 gram
- Carbohydrates: 25 grams
- Dietary Fiber: 5.1 grams
- Total Sugar: 16.3 grams
- Protein: <1 gram
Pears Are Also a Good Source Of:
- Magnesium
- Potassium
- Vitamin C
- Vitamin K
- Vitamin E
- Folate (specifically Asian pears)
Recipes With Pears:
21. Kiwi
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.
Other health benefits of kiwi include providing a good amount of vitamin E, which helps with immune system and heart health, and being a good source of potassium needed to help your muscles, nerves, kidneys and heart function correctly.
Kiwis also rank among the top 10 most healthy fruits to eat for those looking to get more vitamin C. While relatively small in size, these tasty, healthy fruits pack a big nutritional punch!
Kiwi Nutritional Info (per 100-gram fruit)
- Calories: 60
- Total Fat: <1 gram
- Carbohydrates: 15 grams
- Dietary Fiber: 2.5 grams
- Total Sugar: 9 grams
- Protein: 1.1 grams
Kiwis Are Also a Good Source Of:
- Calcium
- Magnesium
- Potassium
- Folate
- Vitamin C
- Vitamin K
- Vitamin E
Recipes With Kiwi:
What Is the Healthiest Fruit?
Okay, so there are tons of healthy fruits out there — got that. But what is the healthiest fruit? Ultimately, the most beneficial fruit to eat depends on various factors, including what vitamins and nutrients you're looking to gain.
In general, fruits with the lowest calories, highest fiber content and lowest natural sugar content could be considered the best fruits to eat. While there’s no clear winner, superfoods like blueberries and açaí rank high due to their low calories, high water and fiber content and abundant vitamins and minerals, making them a good choice when searching for the most nutrient-dense fruit.
If you're looking to boost your intake of certain vitamins and nutrients, this will play a role as well in determining which is the healthiest fruit for you. For example, if you want to increase your vitamin C intake, oranges or strawberries are a good choice. Alternatively, if you would like some extra omegas in your diet, turn to raspberries.
The following can be used as a guide if trying to increase intake of certain vitamins and minerals commonly found in healthy fruits, with these being the best sources:
Vitamin C
- Citrus Fruits
- Strawberries
- Kiwi
Vitamin A
- Mango
- Papaya
- Cantoloupe
- Dried Apricots
Potassium
- Oranges
- Pomegrantes
- Bananas
- Cherries
- Raspberries
Folate
- Mango
- Oranges
- Papaya
- Strawberries
- Kiwi
With so many great options offering a range of health benefits, if you’re looking to work the most nutritious fruits into your diet, the smartest strategy is to eat a variety of them. We find this is the tastiest method as well!
While you don't have to watch fresh fruit consumption too much, aim for around two cups or equivalent per day and eat a variety of types and colors of fruits where possible. Just remember that the whole fruit is always best. Fruit juices have much more sugar than whole fruits and less fiber, reducing the health benefits associated with the fruits.
When it comes to eating healthy, adding more fruit to your diet is one of the best things you can do. While you should generally eat fruits in moderation to avoid consuming too much natural sugar, a serving or two a day is a delicious way to get added vitamins and nutrients.
This list of the healthiest fruits should have helped you find the best options for your dietary goals. However, whichever fruit you end up enjoying, you're guaranteed to gain a whole host of health benefits!
For more ways to explore your favorite foods, check out other experiences happening on Cozymeal.
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