Fruits: Vitamins, Minerals, Macros & Health Benefits
A comprehensive, evidence-based reference covering macronutrients, vitamins, minerals, per-serving data, and key health benefits of 60+ common Indian and international fruits — sourced from USDA FoodData Central, NIN India, and IFCT 2017.
Accessing accurate Fruits Nutrition Facts is the best way to satisfy your sweet tooth while supporting your body. Our comprehensive Fruits Nutrition Facts guide provides a detailed breakdown of the nutritional value of fruits, from natural sugars to essential micronutrients. By tracking the vitamins and fiber in fruit, you can easily meet your daily wellness goals. Dive into our healthy fruits calories chart to find low-calorie options, and discover the powerful antioxidants in fresh fruits. With these complete Fruits Nutrition Facts, building a vibrant, balanced diet is easier than ever.
1. Introduction
Fruits are among the most nutrient-dense foods available, delivering essential vitamins, minerals, dietary fiber, and a vast array of phytochemicals — all in a naturally low-calorie, low-fat package. Across cultures, fruits have been part of the human diet for thousands of years, revered not only for their flavor but for their potent medicinal and health-promoting properties.
Modern nutrition science has confirmed what traditional medicine long understood: a diet rich in diverse fruits significantly reduces the risk of cardiovascular disease, type 2 diabetes, certain cancers, and metabolic disorders. The WHO and ICMR both recommend consuming at least 400 g of fruits and vegetables daily as part of a health-protective diet.
This article presents complete, accurate nutrition facts for fruits across every major category — from citrus and tropical to berries, stone fruits, melons, and uniquely Indian varieties like Amla, Jamun, Guava, Sitaphal, Sapota, Ber, and Kokum.
Key Insight: India accounts for the highest per-capita pulse and fruit diversity globally. Many Indian fruits — particularly Amla (Indian Gooseberry) with ~445 mg Vitamin C per 100 g — are nutritionally superior to widely marketed ‘superfoods’.
2. What Makes Fruits Nutritionally Unique?
Unlike most food groups, fruits combine macronutrients, micronutrients, and bioactive phytochemicals in a synergistic matrix. The key nutritional pillars of fruits are:
- Natural Sugars & Carbohydrates: Primary energy source. Most fruits contain fructose, glucose, and sucrose alongside dietary fiber, which moderates glycemic response.
- Dietary Fiber: Both soluble (pectin, beta-glucan) and insoluble fiber. Supports gut health, reduces cholesterol, and improves satiety. Passion fruit (10.4 g), Guava (5.4 g), and Avocado (6.7 g) are exceptional sources.
- Vitamins: Fruits are the primary dietary source of Vitamin C, Vitamin A (as beta-carotene), Folate (B9), and Vitamin K. Amla delivers 445 mg Vit C/100 g — 7× more than an orange.
- Minerals: Potassium (abundant in dates, banana, avocado), Iron (tamarind, mulberry, coconut), Magnesium (prickly pear, avocado), and Calcium (dried figs, tamarind).
- Phytochemicals & Antioxidants: Polyphenols, flavonoids, anthocyanins, lycopene, resveratrol, punicalagins, and quercetin. These compounds reduce oxidative stress and systemic inflammation.
- Water Content: Most fresh fruits are 80–92% water, contributing to hydration and creating volume with minimal calorie density.
3. Macronutrient & Fiber Profile (per 100 g)
All values are per 100 g of edible portion. Data sourced from USDA FoodData Central, NIN India, and IFCT 2017.
| Fruit | Category | Calories (kcal) | Carbohydrates (g) | Protein (g) | Total Fat (g) | Dietary Fiber (g) | Sugar (g) | Water (%) |
|---|---|---|---|---|---|---|---|---|
| Lemon | Citrus | 29 | 9.3 | 1.1 | 0.3 | 2.8 | 2.5 | 88.9 |
| Lime | Citrus | 30 | 10.5 | 0.7 | 0.2 | 2.8 | 1.7 | 88.3 |
| Watermelon | Melons | 30 | 7.6 | 0.6 | 0.2 | 0.4 | 6.2 | 91.5 |
| Starfruit (Carambola) | Tropical | 31 | 6.7 | 1 | 0.3 | 2.8 | 3.9 | 91.4 |
| Strawberry | Berries | 32 | 7.7 | 0.7 | 0.3 | 2 | 4.9 | 90.9 |
| Muskmelon/Cantaloupe | Melons | 34 | 8.2 | 0.8 | 0.2 | 0.9 | 7.9 | 90.2 |
| Honeydew Melon | Melons | 36 | 9.1 | 0.5 | 0.1 | 0.8 | 8.1 | 89.8 |
| Peach | Stone | 39 | 9.5 | 0.9 | 0.3 | 1.5 | 8.4 | 88.9 |
| Prickly Pear | Other | 41 | 9.6 | 0.7 | 0.5 | 3.6 | — | 87.6 |
| Grapefruit | Citrus | 42 | 10.7 | 0.8 | 0.1 | 1.6 | 6.9 | 88.1 |
| Karonda | Other | 42 | 9.1 | 1.1 | 1.4 | 2.9 | — | 86.6 |
| Sweet Lime (Mosambi) | Citrus | 43 | 9.3 | 0.8 | 0.3 | 0.5 | 8.4 | 88.4 |
| Papaya | Tropical | 43 | 10.8 | 0.5 | 0.3 | 1.7 | 7.8 | 88.1 |
| Blackberry | Berries | 43 | 9.6 | 1.4 | 0.5 | 5.3 | 4.9 | 88.2 |
| Mulberry | Berries | 43 | 9.8 | 1.4 | 0.4 | 1.7 | 8.1 | 87.7 |
| Gooseberry (Amla-like) | Berries | 44 | 10.2 | 0.9 | 0.6 | 4.3 | 6.1 | 88.2 |
| Nectarine | Stone | 44 | 10.6 | 1.1 | 0.3 | 1.7 | 7.7 | 87.6 |
| Kinnow | Citrus | 46 | 10.9 | 0.7 | 0.2 | 1.8 | 9.1 | 87.5 |
| Cranberry | Berries | 46 | 12.2 | 0.4 | 0.1 | 4.6 | 4 | 87.1 |
| Plum | Stone | 46 | 11.4 | 0.7 | 0.3 | 1.4 | 9.9 | 87.2 |
| Orange | Citrus | 47 | 11.8 | 0.9 | 0.1 | 2.4 | 9.4 | 86.8 |
| Apricot | Stone | 48 | 11.1 | 1.4 | 0.4 | 2 | 9.2 | 86.4 |
| Pineapple | Tropical | 50 | 13.1 | 0.5 | 0.1 | 1.4 | 9.9 | 86 |
| Raspberry | Berries | 52 | 11.9 | 1.2 | 0.7 | 6.5 | 4.4 | 85.8 |
| Apple | Pome | 52 | 13.8 | 0.3 | 0.2 | 2.4 | 10.4 | 85.6 |
| Tangerine/Mandarin | Citrus | 53 | 13.3 | 0.8 | 0.3 | 1.8 | 10.6 | 85.2 |
| Kokum | Other | 54 | 13.3 | 0.5 | 0.1 | 1.6 | — | 83.9 |
| Mango (Totapuri) | Stone | 56 | 14.2 | 0.5 | 0.3 | 1.6 | — | 83.7 |
| Blueberry | Berries | 57 | 14.5 | 0.7 | 0.3 | 2.4 | 10 | 84.2 |
| Pear | Pome | 57 | 15.2 | 0.4 | 0.1 | 3.1 | 9.8 | 83.7 |
| Quince | Pome | 57 | 15.3 | 0.4 | 0.1 | 1.9 | — | 83.8 |
| Amla (Indian Gooseberry) | Tropical | 58 | 14.1 | 0.9 | 0.6 | 4.3 | 7 | 81.2 |
| Mango | Tropical | 60 | 15 | 0.8 | 0.4 | 1.6 | 13.7 | 83.5 |
| Dragon Fruit (Pitaya) | Tropical | 60 | 13 | 1.2 | 0.4 | 3 | 8 | 84 |
| Jamun (Java Plum) | Tropical | 60 | 14 | 0.7 | 0.2 | 0.6 | 13.1 | 84.8 |
| Kiwi | Other | 61 | 14.7 | 1.1 | 0.5 | 3 | 9 | 83.1 |
| Cherry (Sweet) | Stone | 63 | 16 | 1.1 | 0.2 | 2.1 | 12.8 | 82.2 |
| Lychee | Tropical | 66 | 16.5 | 0.8 | 0.4 | 1.3 | 15.2 | 81.8 |
| Litchi (Lychee) | Stone | 66 | 16.5 | 0.8 | 0.4 | 1.3 | 15.2 | 81.8 |
| Grapes (Black/Concord) | Grapes | 67 | 17.1 | 0.6 | 0.4 | 0.8 | 14.6 | 81.3 |
| Guava | Tropical | 68 | 14.3 | 2.6 | 1 | 5.4 | 8.9 | 80.8 |
| Grapes (Green) | Grapes | 69 | 18.1 | 0.7 | 0.2 | 0.9 | 15.5 | 80.5 |
| Persimmon | Other | 70 | 18.6 | 0.6 | 0.2 | 3.6 | 12.5 | 80.3 |
| Falsa (Phalsa) | Berries | 72 | 14.7 | 1.5 | 0.9 | 5 | — | 81.1 |
| Fig (Fresh) | Figs & Dates | 74 | 19.2 | 0.8 | 0.3 | 2.9 | 16.3 | 79.1 |
| Ber (Indian Jujube) | Other | 79 | 20.2 | 0.8 | 0.1 | 0.6 | — | 78.5 |
| Pomegranate | Other | 83 | 18.7 | 1.7 | 1.2 | 4 | 13.7 | 77.9 |
| Sapota (Chikoo) | Other | 83 | 19.9 | 0.4 | 1.1 | 5.3 | — | 78 |
| Banana | Tropical | 89 | 22.8 | 1.1 | 0.3 | 2.6 | 12.2 | 74.9 |
| Custard Apple (Sitaphal) | Tropical | 94 | 23.6 | 2.1 | 0.5 | 4.4 | 16.8 | 72.4 |
| Jackfruit | Tropical | 95 | 23.2 | 1.7 | 0.6 | 1.5 | 19.1 | 73.5 |
| Passion Fruit | Tropical | 97 | 23.4 | 2.2 | 0.7 | 10.4 | 11.2 | 72.9 |
| Jackfruit (Seed) | Other | 98 | 18.4 | 6.6 | 0.4 | 1.5 | — | 72.5 |
| Mahua | Other | 111 | 27.3 | 1.7 | 0.6 | 1.6 | — | 69.1 |
| Plantain (Raw) | Other | 122 | 31.9 | 1.3 | 0.4 | 2.3 | 15 | 65.3 |
| Wood Apple (Bel) | Tropical | 134 | 31.8 | 7.1 | 3.7 | 3 | — | 60.5 |
| Bael | Tropical | 137 | 31.8 | 1.8 | 0.3 | 2.9 | — | 61.5 |
| Avocado | Fat-Rich | 160 | 8.5 | 2 | 14.7 | 6.7 | 0.7 | 73.2 |
| Tamarind | Tropical | 239 | 62.5 | 2.8 | 0.6 | 5.1 | 57.4 | 31.4 |
| Fig (Dried) | Figs & Dates | 249 | 63.9 | 3.3 | 0.9 | 9.8 | 47.9 | 30.1 |
| Dates (Medjool) | Figs & Dates | 277 | 75 | 1.8 | 0.2 | 6.7 | 63.4 | 21.3 |
| Dates (Deglet) | Figs & Dates | 282 | 75 | 2.5 | 0.4 | 8 | 64.2 | 20.5 |
| Raisins | Grapes | 299 | 79.2 | 3.1 | 0.5 | 3.7 | 59.2 | 15.5 |
| Coconut (fresh) | Tropical | 354 | 15.2 | 3.3 | 33.5 | 9 | 6.2 | 47 |
Notable observations from macronutrient data:
- Avocado is the only common fruit with high fat content (14.7 g/100 g), dominated by heart-healthy monounsaturated fatty acids (MUFA).
- Dates are the most calorie-dense fresh fruit (277 kcal/100 g) due to their concentrated natural sugars (~75 g carbs/100 g).
- Guava leads most fruits in protein content (2.6 g/100 g) and is one of the highest-fiber fruits globally.
- Watermelon is one of the lowest-calorie fruits at just 30 kcal/100 g with 91% water content — ideal for weight management and hydration.
- Passion fruit has the highest fiber content (10.4 g/100 g) among commonly consumed fruits, making it exceptional for digestive and cardiovascular health.
3.1 Low-Calorie Fruits (< 50 kcal per 100 g)
For weight management, low-calorie fruits provide maximum volume and nutrition with minimal energy intake:
- Watermelon — 30 kcal | Lemon — 29 kcal | Strawberry — 32 kcal
- Papaya — 43 kcal | Cantaloupe — 34 kcal | Lime — 30 kcal | Honeydew — 36 kcal
3.2 High-Fiber Fruits (≥ 4 g per 100 g)
Dietary fiber supports gut microbiome diversity, reduces LDL cholesterol, and improves glycemic control:
- Passion Fruit: 10.4 g | Guava: 5.4 g | Avocado: 6.7 g
- Raspberry: 6.5 g | Blackberry: 5.3 g | Dried Figs: 9.8 g | Sapota (Chikoo): 5.3 g
- Amla: 4.3 g | Custard Apple: 4.4 g | Dried Dates: 6.7–8.0 g
4. Vitamin Content of Fruits (per 100 g)
Fruits are the richest natural dietary source of Vitamin C, Vitamin A (as beta-carotene), and Folate. The table below highlights the top vitamin-rich fruits:
| Fruit | Category | Vit A (µg RAE) | Vit B1 Thiamine (mg) | Vit B2 Riboflavin (mg) | Vit B3 Niacin (mg) | Vit B5 Pantothenic (mg) | Vit B6 (mg) | Vit B9 Folate (µg) | Vit B12 (µg) | Vit C (mg) | Vit E (mg) | Vit K (µg) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Passion Fruit | Tropical | 64 | 0 | 0.13 | 1.5 | 0.59 | 0.1 | 14 | 0 | 30 | 0.02 | 0.7 |
| Lychee | Tropical | 0 | 0.01 | 0.07 | 0.6 | 0.4 | 0.1 | 14 | 0 | 71.5 | 0.07 | 0.4 |
| Starfruit | Tropical | 3 | 0.01 | 0.02 | 0.38 | 0.39 | 0.02 | 12 | 0 | 34.4 | 0.15 | 14.5 |
| Bael | Tropical | 55 | 0.01 | 0.03 | 0.4 | — | 0.05 | — | 0 | 8 | — | — |
| Cranberry | Berries | 3 | 0.01 | 0.02 | 0.1 | 0.22 | 0.06 | 1 | 0 | 13.3 | 1.2 | 5.1 |
| Litchi | Stone | 0 | 0.01 | 0.07 | 0.6 | 0.4 | 0.1 | 14 | 0 | 71.5 | 0.07 | 0.4 |
| Pear | Pome | 1 | 0.01 | 0.03 | 0.16 | 0.05 | 0.03 | 7 | 0 | 4.3 | 0.12 | 4.4 |
| Prickly Pear | Other | 2 | 0.01 | 0.06 | 0.46 | 0.06 | 0.06 | 6 | 0 | 14 | 0.02 | 0 |
| Sapota (Chikoo) | Other | 3 | 0.01 | 0.02 | 0.2 | 0.25 | 0.04 | 14 | 0 | 14.7 | 0.64 | — |
| Papaya | Tropical | 47 | 0.02 | 0.03 | 0.36 | 0.22 | 0.04 | 37 | 0 | 61.8 | 0.3 | 2.6 |
| Jamun | Tropical | 3 | 0.02 | 0.01 | 0.26 | 0.16 | 0.04 | 5 | 0 | 18 | 0.23 | 0 |
| Wood Apple | Tropical | — | 0.02 | 0.04 | 0.6 | — | 0.06 | — | 0 | 5 | — | — |
| Strawberry | Berries | 1 | 0.02 | 0.02 | 0.39 | 0.13 | 0.05 | 24 | 0 | 58.8 | 0.29 | 2.2 |
| Blackberry | Berries | 11 | 0.02 | 0.03 | 0.65 | 0.28 | 0.03 | 25 | 0 | 21 | 1.17 | 19.8 |
| Gooseberry | Berries | 15 | 0.02 | 0.02 | 0.3 | 0.28 | 0.07 | 6 | 0 | 27.7 | 0.37 | 0 |
| Falsa | Berries | — | 0.02 | 0.02 | 0.3 | — | 0.04 | — | 0 | 15 | — | — |
| Peach | Stone | 16 | 0.02 | 0.03 | 0.81 | 0.15 | 0.02 | 4 | 0 | 6.6 | 0.73 | 2.6 |
| Apple | Pome | 3 | 0.02 | 0.03 | 0.09 | 0.06 | 0.04 | 3 | 0 | 4.6 | 0.18 | 2.2 |
| Quince | Pome | 2 | 0.02 | 0.03 | 0.2 | 0.1 | 0.04 | 3 | 0 | 15 | 0.4 | 4.5 |
| Kokum | Other | — | 0.02 | 0.01 | 0.2 | — | 0.03 | — | 0 | 5 | — | — |
| Lime | Citrus | 2 | 0.03 | 0.02 | 0.2 | 0.22 | 0.04 | 8 | 0 | 29.1 | 0.22 | 0.6 |
| Mango | Tropical | 54 | 0.03 | 0.04 | 0.67 | 0.2 | 0.12 | 43 | 0 | 36.4 | 0.9 | 4.2 |
| Banana | Tropical | 3 | 0.03 | 0.07 | 0.67 | 0.33 | 0.37 | 20 | 0 | 8.7 | 0.1 | 0.5 |
| Amla | Tropical | 3 | 0.03 | 0.02 | 0.3 | 0.22 | 0.07 | 6 | 0 | 445 | 0.37 | 0 |
| Raspberry | Berries | 2 | 0.03 | 0.04 | 0.6 | 0.33 | 0.06 | 21 | 0 | 26.2 | 0.87 | 7.8 |
| Mulberry | Berries | 1 | 0.03 | 0.1 | 0.62 | 0.06 | 0.05 | 6 | 0 | 36.4 | 0.87 | 7.8 |
| Plum | Stone | 17 | 0.03 | 0.03 | 0.42 | 0.14 | 0.03 | 5 | 0 | 9.5 | 0.26 | 6.4 |
| Cherry (Sweet) | Stone | 3 | 0.03 | 0.04 | 0.15 | 0.2 | 0.05 | 4 | 0 | 7 | 0.07 | 2.1 |
| Apricot | Stone | 96 | 0.03 | 0.04 | 0.6 | 0.24 | 0.05 | 9 | 0 | 10 | 0.89 | 3.3 |
| Nectarine | Stone | 17 | 0.03 | 0.03 | 1.12 | 0.17 | 0.03 | 5 | 0 | 5.4 | 0.77 | 2.2 |
| Watermelon | Melons | 28 | 0.03 | 0.02 | 0.18 | 0.22 | 0.05 | 3 | 0 | 8.1 | 0.05 | 0.1 |
| Kiwi | Other | 4 | 0.03 | 0.02 | 0.34 | 0.18 | 0.06 | 25 | 0 | 92.7 | 1.46 | 40.3 |
| Persimmon | Other | 81 | 0.03 | 0.02 | 0.1 | 0.1 | 0.1 | 8 | 0 | 7.5 | 0.73 | 2.6 |
| Karonda | Other | — | 0.03 | 0.03 | 0.3 | — | 0.04 | — | 0 | 180 | — | — |
| Ber (Indian Jujube) | Other | 9 | 0.03 | 0.04 | 0.9 | 0.09 | 0.08 | — | 0 | 69 | 0 | — |
| Mahua | Other | — | 0.03 | 0.05 | 0.5 | — | 0.04 | — | 0 | 4 | — | — |
| Sweet Lime (Mosambi) | Citrus | 7 | 0.04 | 0.03 | 0.2 | 0.15 | 0.04 | 24 | 0 | 50 | 0.15 | 0 |
| Lemon | Citrus | 3 | 0.04 | 0.02 | 0.1 | 0.19 | 0.08 | 11 | 0 | 53 | 0.15 | 0 |
| Grapefruit | Citrus | 23 | 0.04 | 0.02 | 0.2 | 0.28 | 0.04 | 10 | 0 | 31.2 | 0.13 | 0 |
| Dragon Fruit | Tropical | 0 | 0.04 | 0.05 | 0.43 | 0.22 | 0.04 | 6 | 0 | 9 | 0.12 | 0 |
| Blueberry | Berries | 3 | 0.04 | 0.04 | 0.42 | 0.12 | 0.05 | 6 | 0 | 9.7 | 0.57 | 19.3 |
| Muskmelon/Cantaloupe | Melons | 169 | 0.04 | 0.02 | 0.73 | 0.16 | 0.07 | 21 | 0 | 36.7 | 0.05 | 2.5 |
| Honeydew Melon | Melons | 3 | 0.04 | 0.01 | 0.42 | 0.16 | 0.09 | 19 | 0 | 18 | 0.02 | 2.9 |
| Dates (Medjool) | Figs & Dates | 7 | 0.05 | 0.06 | 1.61 | 0.81 | 0.24 | 15 | 0 | 0 | 0.05 | 2.7 |
| Dates (Deglet) | Figs & Dates | 2 | 0.05 | 0.07 | 1.27 | 0.59 | 0.17 | 9 | 0 | 0.4 | 0.04 | 2.7 |
| Plantain (Raw) | Other | 56 | 0.05 | 0.05 | 0.69 | 0.26 | 0.3 | 22 | 0 | 18.4 | 0.14 | 0.7 |
| Tangerine/Mandarin | Citrus | 34 | 0.06 | 0.04 | 0.38 | 0.22 | 0.08 | 16 | 0 | 26.7 | 0.2 | 0 |
| Fig (Fresh) | Figs & Dates | 7 | 0.06 | 0.05 | 0.4 | 0.3 | 0.11 | 6 | 0 | 2 | 0.11 | 4.7 |
| Kinnow | Citrus | 29 | 0.07 | 0.03 | 0.3 | 0.2 | 0.06 | 22 | 0 | 48 | 0.18 | 0 |
| Coconut (fresh) | Tropical | 0 | 0.07 | 0.02 | 0.54 | 0.3 | 0.05 | 26 | 0 | 3.3 | 0.24 | 0.2 |
| Guava | Tropical | 31 | 0.07 | 0.04 | 1.08 | 0.45 | 0.11 | 49 | 0 | 228.3 | 0.73 | 2.6 |
| Grapes (Green) | Grapes | 3 | 0.07 | 0.07 | 0.19 | 0.05 | 0.09 | 2 | 0 | 10.8 | 0.19 | 14.6 |
| Grapes (Black) | Grapes | 3 | 0.07 | 0.07 | 0.18 | 0.05 | 0.09 | 3 | 0 | 3.2 | 0.19 | 14.6 |
| Avocado | Fat-Rich | 7 | 0.07 | 0.13 | 1.74 | 1.39 | 0.26 | 81 | 0 | 10 | 2.07 | 21 |
| Pomegranate | Other | 0 | 0.07 | 0.05 | 0.29 | 0.38 | 0.08 | 38 | 0 | 10.2 | 0.6 | 16.4 |
| Pineapple | Tropical | 3 | 0.08 | 0.03 | 0.49 | 0.21 | 0.11 | 18 | 0 | 47.8 | 0.02 | 0.7 |
| Orange | Citrus | 11 | 0.09 | 0.04 | 0.28 | 0.25 | 0.06 | 30 | 0 | 53.2 | 0.18 | 0 |
| Fig (Dried) | Figs & Dates | 0 | 0.09 | 0.08 | 0.62 | 0.43 | 0.11 | 9 | 0 | 1.2 | 0.35 | 15.6 |
| Jackfruit | Tropical | 5 | 0.11 | 0.11 | 0.92 | 0.24 | 0.33 | 24 | 0 | 13.7 | 0.34 | 10 |
| Custard Apple | Tropical | 2 | 0.11 | 0.1 | 0.88 | 0.35 | 0.22 | 27 | 0 | 19.2 | 0.27 | 0 |
| Raisins | Grapes | 0 | 0.11 | 0.13 | 1.14 | 0.11 | 0.17 | 5 | 0 | 3 | 0.12 | 3.5 |
| Tamarind | Tropical | 2 | 0.43 | 0.15 | 1.94 | 0.14 | 0.07 | 14 | 0 | 3.5 | 0.1 | 2.8 |
4.1 Vitamin C — The Immunity Powerhouse
Vitamin C (ascorbic acid) is essential for collagen synthesis, immune function, and non-heme iron absorption. It is a powerful antioxidant that protects cells from oxidative damage. The RDA is 65–90 mg/day for adults.
Top Vitamin C Sources in Fruits:
- Amla (Indian Gooseberry): 445 mg/100 g — the world’s richest natural source
- Karonda: ~180 mg/100 g — a highly underrated Indian berry
- Guava: 228 mg/100 g — far exceeds oranges (53 mg)
- Kiwi: 92.7 mg/100 g | Ber (Indian Jujube): 69 mg/100 g
- Orange: 53 mg | Papaya: 62 mg | Strawberry: 59 mg | Lychee: 72 mg
Did you know? A single 60 g Amla provides over 250 mg of Vitamin C — nearly 3× the daily recommended intake. Amla also retains its Vitamin C even after cooking or drying, unlike most fruits. |
4.2 Vitamin A & Beta-Carotene — Vision and Immunity
Vitamin A (as provitamin A carotenoids) supports vision, immune function, and skin health. The RDA is 700–900 µg RAE/day for adults.
- Cantaloupe/Muskmelon: 169 µg RAE/100 g — exceptionally high
- Persimmon: 81 µg | Apricot: 96 µg | Mango: 54 µg | Papaya: 47 µg
- Passion Fruit: 64 µg | Bael: 55 µg | Plantain: 56 µg
4.3 Folate (Vitamin B9) — Critical for Cell Division
Folate is essential for DNA synthesis, cell division, and is particularly crucial during pregnancy to prevent neural tube defects. RDA: 400 µg/day (600 µg for pregnant women).
- Avocado: 81 µg/100 g — the top fruit source of folate
- Guava: 49 µg | Papaya: 37 µg | Orange: 30 µg | Pomegranate: 38 µg
5. Mineral Content of Fruits (per 100 g)
While fruits are not primary sources of most minerals, several provide meaningful contributions to daily requirements — particularly potassium, iron, magnesium, and calcium.
| Fruit | Category | Calcium Ca (mg) | Iron Fe (mg) | Magnesium Mg (mg) | Phosphorus P (mg) | Potassium K (mg) | Sodium Na (mg) | Zinc Zn (mg) | Copper Cu (mg) | Manganese Mn (mg) | Selenium Se (µg) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| Kokum | Other | — | 0.5 | — | — | — | — | — | — | — | — |
| Starfruit | Tropical | 3 | 0.08 | 10 | 12 | 133 | 2 | 0.12 | 0.14 | 0.04 | 0.6 |
| Plantain (Raw) | Other | 3 | 0.6 | 37 | 34 | 499 | 4 | 0.14 | 0.08 | 0.15 | 1.5 |
| Banana | Tropical | 5 | 0.26 | 27 | 22 | 358 | 1 | 0.15 | 0.08 | 0.27 | 1 |
| Lychee | Tropical | 5 | 0.31 | 10 | 31 | 171 | 1 | 0.07 | 0.15 | 0.06 | 0.6 |
| Litchi | Stone | 5 | 0.31 | 10 | 31 | 171 | 1 | 0.07 | 0.15 | 0.06 | 0.6 |
| Blueberry | Berries | 6 | 0.28 | 6 | 12 | 77 | 1 | 0.16 | 0.06 | 0.34 | 0.1 |
| Peach | Stone | 6 | 0.25 | 9 | 20 | 190 | 0 | 0.17 | 0.07 | 0.06 | 0.1 |
| Plum | Stone | 6 | 0.17 | 7 | 16 | 157 | 0 | 0.1 | 0.06 | 0.05 | 0 |
| Nectarine | Stone | 6 | 0.28 | 9 | 26 | 201 | 0 | 0.17 | 0.09 | 0.05 | 0 |
| Apple | Pome | 6 | 0.12 | 5 | 11 | 107 | 1 | 0.04 | 0.03 | 0.04 | 0 |
| Honeydew Melon | Melons | 6 | 0.17 | 10 | 11 | 228 | 18 | 0.09 | 0.03 | 0.03 | 0.7 |
| Watermelon | Melons | 7 | 0.24 | 10 | 11 | 112 | 1 | 0.1 | 0.04 | 0.04 | 0.4 |
| Persimmon | Other | 7 | 0.15 | 9 | 17 | 161 | 1 | 0.11 | 0.11 | 0.36 | 0.6 |
| Dragon Fruit | Tropical | 8 | 1.9 | 40 | 20 | 272 | 39 | 0.35 | 0.05 | 0.06 | 0.6 |
| Cranberry | Berries | 8 | 0.25 | 6 | 11 | 85 | 2 | 0.1 | 0.06 | 0.36 | 0.1 |
| Pear | Pome | 9 | 0.18 | 7 | 12 | 116 | 1 | 0.1 | 0.08 | 0.05 | 0.1 |
| Muskmelon/Cantaloupe | Melons | 9 | 0.21 | 12 | 15 | 267 | 16 | 0.18 | 0.04 | 0.04 | 0.4 |
| Grapes (Green) | Grapes | 10 | 0.36 | 7 | 20 | 191 | 2 | 0.07 | 0.13 | 0.07 | 0.1 |
| Grapes (Black) | Grapes | 10 | 0.29 | 5 | 20 | 188 | 2 | 0.07 | 0.13 | 0.07 | 0.1 |
| Pomegranate | Other | 10 | 0.3 | 12 | 36 | 236 | 3 | 0.35 | 0.16 | 0.12 | 0.5 |
| Mango | Tropical | 11 | 0.16 | 10 | 14 | 168 | 1 | 0.09 | 0.11 | 0.06 | 0.6 |
| Quince | Pome | 11 | 0.7 | 8 | 17 | 197 | 4 | 0.04 | 0.13 | 0.06 | 0.6 |
| Passion Fruit | Tropical | 12 | 1.6 | 29 | 68 | 348 | 28 | 0.1 | 0.09 | 0.1 | 0.6 |
| Avocado | Fat-Rich | 12 | 0.55 | 29 | 52 | 485 | 7 | 0.64 | 0.19 | 0.14 | 0.4 |
| Pineapple | Tropical | 13 | 0.29 | 12 | 8 | 109 | 1 | 0.12 | 0.11 | 0.93 | 0.1 |
| Cherry (Sweet) | Stone | 13 | 0.36 | 11 | 21 | 222 | 0 | 0.07 | 0.06 | 0.07 | 0 |
| Apricot | Stone | 13 | 0.39 | 10 | 23 | 259 | 1 | 0.2 | 0.08 | 0.08 | 0.1 |
| Coconut (fresh) | Tropical | 14 | 2.43 | 32 | 113 | 356 | 20 | 1.1 | 0.43 | 1.5 | 10.1 |
| Mahua | Other | 14 | 1.4 | 25 | 50 | 250 | — | — | — | — | — |
| Strawberry | Berries | 16 | 0.41 | 13 | 24 | 153 | 1 | 0.14 | 0.05 | 0.39 | 0.4 |
| Guava | Tropical | 18 | 0.26 | 22 | 40 | 417 | 2 | 0.23 | 0.23 | 0.15 | 0.6 |
| Jamun | Tropical | 19 | 0.19 | 15 | 15 | 79 | 26 | 0.19 | 0.02 | 0.12 | 0.6 |
| Papaya | Tropical | 20 | 0.25 | 21 | 10 | 182 | 8 | 0.08 | 0.02 | 0.04 | 0.6 |
| Sapota (Chikoo) | Other | 21 | 0.8 | 12 | 12 | 193 | 12 | 0.1 | 0.08 | 0.1 | 0.6 |
| Karonda | Other | 21 | 1.3 | 16 | 28 | — | — | — | — | — | — |
| Ber (Indian Jujube) | Other | 21 | 0.48 | 10 | 23 | 250 | 3 | 0.05 | 0.07 | 0.08 | — |
| Grapefruit | Citrus | 22 | 0.08 | 9 | 18 | 135 | 0 | 0.07 | 0.03 | 0.01 | 0.1 |
| Jackfruit | Tropical | 24 | 0.23 | 29 | 21 | 448 | 2 | 0.13 | 0.08 | 0.04 | 0.6 |
| Raspberry | Berries | 25 | 0.69 | 22 | 29 | 151 | 1 | 0.42 | 0.09 | 0.67 | 0.2 |
| Gooseberry | Berries | 25 | 0.31 | 10 | 27 | 198 | 1 | 0.12 | 0.07 | 0.14 | 0.6 |
| Lemon | Citrus | 26 | 0.6 | 8 | 16 | 138 | 2 | 0.06 | 0.04 | 0.03 | 0.4 |
| Blackberry | Berries | 29 | 0.62 | 20 | 22 | 162 | 1 | 0.53 | 0.17 | 0.65 | 0.4 |
| Custard Apple | Tropical | 30 | 0.6 | 18 | 21 | 247 | 7 | 0.15 | 0.07 | 0.09 | 0.6 |
| Lime | Citrus | 33 | 0.6 | 6 | 18 | 102 | 2 | 0.11 | 0.07 | 0.01 | 0.4 |
| Kiwi | Other | 34 | 0.31 | 17 | 34 | 312 | 3 | 0.14 | 0.13 | 0.1 | 0.2 |
| Kinnow | Citrus | 35 | 0.3 | 10 | 17 | 160 | 1 | 0.06 | 0.04 | 0.02 | 0.4 |
| Fig (Fresh) | Figs & Dates | 35 | 0.37 | 17 | 14 | 232 | 1 | 0.15 | 0.07 | 0.13 | 0.2 |
| Falsa | Berries | 36 | 1.08 | 14 | 26 | — | 8 | 0.1 | — | — | — |
| Tangerine/Mandarin | Citrus | 37 | 0.15 | 12 | 20 | 166 | 2 | 0.07 | 0.04 | 0.03 | 0.1 |
| Mulberry | Berries | 39 | 1.85 | 18 | 38 | 194 | 10 | 0.12 | 0.06 | 1.85 | 0.6 |
| Dates (Deglet) | Figs & Dates | 39 | 1.02 | 43 | 62 | 656 | 2 | 0.29 | 0.24 | 0.3 | 3 |
| Orange | Citrus | 40 | 0.1 | 10 | 14 | 181 | 0 | 0.07 | 0.05 | 0.03 | 0.5 |
| Sweet Lime (Mosambi) | Citrus | 40 | 0.7 | 11 | 14 | 177 | 1 | 0.05 | 0.04 | 0.02 | 0.4 |
| Amla | Tropical | 50 | 1.2 | 10 | 27 | 198 | 1 | 0.12 | 0.07 | 0.09 | 0.6 |
| Raisins | Grapes | 50 | 1.88 | 32 | 101 | 749 | 11 | 0.22 | 0.32 | 0.3 | 0.6 |
| Prickly Pear | Other | 56 | 0.3 | 85 | 24 | 220 | 5 | 0.12 | 0.08 | 0.38 | 0.6 |
| Wood Apple | Tropical | 62 | 0.6 | 28 | 90 | — | — | — | — | — | — |
| Dates (Medjool) | Figs & Dates | 64 | 0.9 | 54 | 62 | 696 | 1 | 0.44 | 0.36 | 0.3 | 3 |
| Tamarind | Tropical | 74 | 2.8 | 92 | 113 | 628 | 28 | 0.1 | 0.09 | 0.1 | 1.3 |
| Bael | Tropical | 85 | 0.6 | 40 | 50 | 600 | — | 0.2 | — | — | — |
| Fig (Dried) | Figs & Dates | 162 | 2.03 | 68 | 67 | 680 | 10 | 0.55 | 0.29 | 0.51 | 0.6 |
5.1 Potassium — Heart & Blood Pressure
Potassium is a critical electrolyte for maintaining healthy blood pressure, nerve function, and muscle contraction. Most adults require 2,600–3,400 mg/day.
- Tamarind: 628 mg/100 g | Dates (Medjool): 696 mg | Avocado: 485 mg
- Jackfruit: 448 mg | Guava: 417 mg | Dried Figs: 680 mg
- Banana: 358 mg — the most commonly known potassium source, though not the highest
5.2 Iron — Oxygen Transport & Energy
Non-heme iron in fruits has lower bioavailability than heme iron from meat, but Vitamin C in the same meal significantly enhances absorption. RDA: 8–18 mg/day.
- Tamarind: 2.80 mg/100 g | Coconut (fresh): 2.43 mg | Mulberry: 1.85 mg
- Dried Figs: 2.03 mg | Dried Dates: 0.90–1.02 mg | Amla: 1.20 mg
- Dragon Fruit: 1.90 mg — an excellent iron source among fresh fruits
5.3 Calcium — Bone Health
While dairy dominates calcium intake, certain fruits provide meaningful amounts. RDA: 1,000–1,200 mg/day.
- Dried Figs: 162 mg/100 g — highest among fruits
- Tamarind: 74 mg | Dates: 39–64 mg | Bael: 85 mg | Amla: 50 mg
Orange: 40 mg | Mulberry: 39 mg | Prickly Pear: 56 mg
6. Nutrition Per Serving — Real-World Intake
Nutrition databases present data per 100 g, but real consumption varies by fruit size. Below is a practical per-serving reference using standard household measures.
| Fruit | Category | Typical Serving | Serving Weight (g) | Calories (kcal) | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) | Sugar (g) | Calories /100g | Nutritional Remark |
|---|---|---|---|---|---|---|---|---|---|---|---|
| Kokum | Other | 2 pieces (~15 g) | 15 | 8.1 | 2 | 0.1 | 0 | 0.2 | — | 54 | Hydroxycitric acid aids fat metabolism; cooling; anti-obesity traditional use. |
| Tamarind | Tropical | 1 tbsp (pulp) | 20 | 47.8 | 12.5 | 0.6 | 0.1 | 1 | 11.5 | 239 | Very high iron & potassium; used medicinally; dense calorie in small serving. |
| Coconut (fresh) | Tropical | 1 oz (shredded) | 28 | 99.1 | 4.3 | 0.9 | 9.4 | 2.5 | 1.7 | 354 | High in MCT fats (lauric acid); calorie-dense; antimicrobial properties. |
| Mahua | Other | 1 oz (~28 g) | 28 | 31.1 | 7.6 | 0.5 | 0.2 | 0.4 | — | 111 | High natural sugar & fat; calorie-dense; traditionally fermented; tribal staple. |
| Dates (Deglet) | Figs & Dates | 5 dates (pitted) | 35 | 98.7 | 26.2 | 0.9 | 0.1 | 2.8 | 22.5 | 282 | Rich in fiber & potassium; lower moisture than Medjool; high sugar content. |
| Passion Fruit | Tropical | 2 fruits (pulp) | 36 | 34.9 | 8.4 | 0.8 | 0.3 | 3.7 | 4 | 97 | Outstanding fiber (10g/100g) & Vit A; antioxidant-rich; seeds edible. |
| Fig (Dried) | Figs & Dates | 3 figs (~38 g) | 38 | 94.6 | 24.3 | 1.3 | 0.3 | 3.7 | 18.2 | 249 | Very high calcium & iron; dense fiber; calorie-dense — small servings. |
| Raisins | Grapes | ¼ cup (~40 g) | 40 | 119.6 | 31.7 | 1.2 | 0.2 | 1.5 | 23.7 | 299 | Concentrated iron & potassium; calorie-dense — portion control critical. |
| Lime | Citrus | 1 medium (juice+pulp) | 44 | 13.2 | 4.6 | 0.3 | 0.1 | 1.2 | 0.7 | 30 | Good Vit C source; alkalizing effect; low sugar, suits weight management. |
| Dates (Medjool) | Figs & Dates | 2 dates (pitted) | 48 | 133 | 36 | 0.9 | 0.1 | 3.2 | 30.4 | 277 | High potassium, magnesium & iron; natural energy booster; very high sugar. |
| Lemon | Citrus | 1 medium (juice+pulp) | 58 | 16.8 | 5.4 | 0.6 | 0.2 | 1.6 | 1.4 | 29 | High Vit C & citric acid; aids iron absorption; minimal calories per serving. |
| Amla | Tropical | 2 fruits (~60 g) | 60 | 34.8 | 8.5 | 0.5 | 0.4 | 2.6 | 4.2 | 58 | Highest natural Vit C (~445 mg/100g); potent antioxidant; supports liver. |
| Plum | Stone | 1 medium (whole) | 66 | 30.4 | 7.5 | 0.5 | 0.2 | 0.9 | 6.5 | 46 | Contains sorbitol & neochlorogenic acid; natural mild laxative effect. |
| Plantain (Raw) | Other | ½ medium (~75 g) | 75 | 91.5 | 23.9 | 1 | 0.3 | 1.7 | 11.2 | 122 | High resistant starch & potassium; good prebiotic; must be cooked. |
| Kiwi | Other | 1 medium (peeled) | 76 | 46.4 | 11.2 | 0.8 | 0.4 | 2.3 | 6.8 | 61 | Highest Vit C & Vit K among common fruits; actinidin enzyme aids protein digestion. |
| Falsa | Berries | ½ cup (~80 g) | 80 | 57.6 | 11.8 | 1.2 | 0.7 | 4 | — | 72 | High fiber & Vit C; cooling effect; traditional Indian summer remedy. |
| Fig (Fresh) | Figs & Dates | 2 medium figs | 80 | 59.2 | 15.4 | 0.6 | 0.2 | 2.3 | 13 | 74 | Good calcium & potassium; natural laxative effect; moderate sugar. |
| Karonda | Other | ½ cup (~80 g) | 80 | 33.6 | 7.3 | 0.9 | 1.1 | 2.3 | — | 42 | Very high Vit C (~180 mg) & iron; used in pickles; antioxidant-rich. |
| Ber (Indian Jujube) | Other | 10 fruits (~80 g) | 80 | 63.2 | 16.2 | 0.6 | 0.1 | 0.5 | — | 79 | Good Vit C & calcium; saponins help immunity; low calorie Indian fruit. |
| Pomegranate | Other | ½ medium (arils) | 87 | 72.2 | 16.3 | 1.5 | 1 | 3.5 | 11.9 | 83 | Punicalagins & anthocyanins; reduces oxidative stress & inflammation. |
| Tangerine/Mandarin | Citrus | 1 medium (peeled) | 88 | 46.6 | 11.7 | 0.7 | 0.3 | 1.6 | 9.3 | 53 | Good beta-carotene & Vit C; easy to eat; moderate natural sugar content. |
| Quince | Pome | 1 medium (whole) | 92 | 52.4 | 14.1 | 0.4 | 0.1 | 1.7 | — | 57 | Very high pectin; usually cooked; antibacterial & anti-inflammatory. |
| Guava | Tropical | 1 medium (whole) | 100 | 68 | 14.3 | 2.6 | 1 | 5.4 | 8.9 | 68 | Exceptionally high Vit C (~228 mg/100g); high fiber; low GI superfood. |
| Lychee | Tropical | 10 fruits (peeled) | 100 | 66 | 16.5 | 0.8 | 0.4 | 1.3 | 15.2 | 66 | Very high Vit C; low fat; high natural sugar; limit in diabetes. |
| Jamun | Tropical | 20 fruits (~100 g) | 100 | 60 | 14 | 0.7 | 0.2 | 0.6 | 13.1 | 60 | Low GI; anthocyanins help blood sugar regulation; good for diabetics. |
| Bael | Tropical | ½ cup pulp | 100 | 137 | 31.8 | 1.8 | 0.3 | 2.9 | — | 137 | Rich in beta-carotene & calcium; traditional digestive & anti-inflammatory. |
| Wood Apple | Tropical | ½ cup pulp | 100 | 134 | 31.8 | 7.1 | 3.7 | 3 | — | 134 | High protein for a fruit; calcium-rich; used in Ayurveda for gut health. |
| Cranberry | Berries | 1 cup whole | 100 | 46 | 12.2 | 0.4 | 0.1 | 4.6 | 4 | 46 | High proanthocyanidins; prevents UTIs; very tart — usually consumed sweetened. |
| Litchi | Stone | 10 fruits (peeled) | 100 | 66 | 16.5 | 0.8 | 0.4 | 1.3 | 15.2 | 66 | Very high Vit C; high sugar — moderate intake advised; rich antioxidants. |
| Avocado | Fat-Rich | ½ medium (flesh) | 100 | 160 | 8.5 | 2 | 14.7 | 6.7 | 0.7 | 160 | Highest healthy fat (MUFA); excellent folate, potassium & Vit E source. |
| Sapota (Chikoo) | Other | 1 medium (~100 g) | 100 | 83 | 19.9 | 0.4 | 1.1 | 5.3 | — | 83 | Good fiber & iron; high natural sugar — limit in diabetes; energy-dense. |
| Prickly Pear | Other | 1 medium (peeled) | 103 | 42.2 | 9.9 | 0.7 | 0.5 | 3.7 | — | 41 | Exceptionally high magnesium & calcium; anti-inflammatory betalains. |
| Apricot | Stone | 3 medium (whole) | 105 | 50.4 | 11.7 | 1.5 | 0.4 | 2.1 | 9.7 | 48 | Excellent beta-carotene & Vit E source; high fiber; supports eye health. |
| Banana | Tropical | 1 medium (peeled) | 118 | 105 | 26.9 | 1.3 | 0.4 | 3.1 | 14.4 | 89 | High potassium & B6; quick energy; good pre-workout carb source. |
| Sweet Lime (Mosambi) | Citrus | 1 medium (peeled) | 120 | 51.6 | 11.2 | 1 | 0.4 | 0.6 | 10.1 | 43 | Rich in Vit C & flavonoids; supports digestion and hydration. Very low fat. |
| Kinnow | Citrus | 1 medium (peeled) | 120 | 55.2 | 13.1 | 0.8 | 0.2 | 2.2 | 10.9 | 46 | High Vit C & flavonoids; popular Indian winter citrus; moderate sugar. |
| Custard Apple | Tropical | 1 medium (pulp only) | 120 | 112.8 | 28.3 | 2.5 | 0.6 | 5.3 | 20.2 | 94 | Good Vit B6 & magnesium; high natural sugar; rich creamy texture. |
| Raspberry | Berries | 1 cup | 123 | 64 | 14.6 | 1.5 | 0.9 | 8 | 5.4 | 52 | Highest fiber among berries (6.5g/100g); low sugar; antioxidant-dense. |
| Starfruit | Tropical | 1 medium (whole) | 130 | 40.3 | 8.7 | 1.3 | 0.4 | 3.6 | 5.1 | 31 | Rich in Vit C & oxalates; caution in kidney disease; very low calorie. |
| Orange | Citrus | 1 medium (peeled) | 131 | 61.6 | 15.5 | 1.2 | 0.1 | 3.1 | 12.3 | 47 | Excellent Vit C source; boosts immunity & collagen synthesis. Low calorie. |
| Mulberry | Berries | 1 cup | 140 | 60.2 | 13.7 | 2 | 0.6 | 2.4 | 11.3 | 43 | Highest iron among berries; good resveratrol content; mild sweet flavor. |
| Nectarine | Stone | 1 medium (whole) | 142 | 62.5 | 15.1 | 1.6 | 0.4 | 2.4 | 10.9 | 44 | Similar to peach; good niacin & Vit C; no fuzzy skin — higher bioavailability. |
| Blackberry | Berries | 1 cup | 144 | 61.9 | 13.8 | 2 | 0.7 | 7.6 | 7.1 | 43 | Excellent Vit K & manganese; very high fiber; low glycemic index. |
| Papaya | Tropical | 1 cup cubed | 145 | 62.4 | 15.7 | 0.7 | 0.4 | 2.5 | 11.3 | 43 | Rich in Vit A, C & papain; excellent digestive aid; very low calorie. |
| Blueberry | Berries | 1 cup | 148 | 84.4 | 21.5 | 1 | 0.4 | 3.6 | 14.8 | 57 | Richest berry in anthocyanins; supports brain & cardiovascular health. |
| Dragon Fruit | Tropical | ½ medium (flesh) | 150 | 90 | 19.5 | 1.8 | 0.6 | 4.5 | 12 | 60 | Good fiber & iron (esp. red variety); prebiotic benefits; low calorie. |
| Gooseberry | Berries | 1 cup | 150 | 66 | 15.3 | 1.4 | 0.9 | 6.5 | 9.2 | 44 | Good Vit C & fiber; low calorie; antioxidant-rich European variety. |
| Peach | Stone | 1 medium (whole) | 150 | 58.5 | 14.2 | 1.4 | 0.5 | 2.2 | 12.6 | 39 | Good Vit A & niacin; low calorie; high water content aids hydration. |
| Grapes (Green) | Grapes | 1 cup (whole) | 151 | 104.2 | 27.3 | 1.1 | 0.3 | 1.4 | 23.4 | 69 | Contains resveratrol & quercetin; moderate sugar; supports heart health. |
| Grapes (Black) | Grapes | 1 cup (whole) | 151 | 101.2 | 25.8 | 0.9 | 0.6 | 1.2 | 22 | 67 | Higher anthocyanins than green; resveratrol-rich; moderate natural sugar. |
| Strawberry | Berries | 1 cup whole | 152 | 48.6 | 11.7 | 1.1 | 0.5 | 3 | 7.4 | 32 | High Vit C & anthocyanins; low sugar among berries; anti-inflammatory. |
| Grapefruit | Citrus | ½ medium (peeled) | 154 | 64.7 | 16.5 | 1.2 | 0.2 | 2.5 | 10.6 | 42 | Contains naringenin; may interact with certain medications. Low GI fruit. |
| Cherry (Sweet) | Stone | 1 cup (pitted) | 154 | 97 | 24.6 | 1.7 | 0.3 | 3.2 | 19.7 | 63 | Melatonin content aids sleep; anti-inflammatory anthocyanins; low fat. |
| Watermelon | Melons | 1 cup diced | 154 | 46.2 | 11.7 | 0.9 | 0.3 | 0.6 | 9.5 | 30 | Rich in lycopene & citrulline; supports muscle recovery; 91% water. |
| Muskmelon/Cantaloupe | Melons | 1 cup diced | 160 | 54.4 | 13.1 | 1.3 | 0.3 | 1.4 | 12.6 | 34 | Excellent beta-carotene & Vit C; hydrating; supports eye & skin health. |
| Mango | Tropical | 1 cup sliced | 165 | 99 | 24.8 | 1.3 | 0.7 | 2.6 | 22.6 | 60 | Rich in beta-carotene, Vit C & folate; higher sugar; excellent in season. |
| Pineapple | Tropical | 1 cup chunks | 165 | 82.5 | 21.6 | 0.8 | 0.2 | 2.3 | 16.3 | 50 | Contains bromelain enzyme aiding digestion; good Vit C & manganese. |
| Jackfruit | Tropical | 1 cup (raw) | 165 | 156.8 | 38.3 | 2.8 | 1 | 2.5 | 31.5 | 95 | Highest potassium among common fruits; moderate protein for a fruit. |
| Persimmon | Other | 1 medium (whole) | 168 | 117.6 | 31.2 | 1 | 0.3 | 6 | 21 | 70 | Rich in beta-carotene & Vit A; high tannins when unripe cause astringency. |
| Honeydew Melon | Melons | 1 cup diced | 170 | 61.2 | 15.5 | 0.8 | 0.2 | 1.4 | 13.8 | 36 | High potassium & Vit C; very hydrating; suitable for low-calorie diets. |
| Pear | Pome | 1 medium (whole) | 178 | 101.5 | 27.1 | 0.7 | 0.2 | 5.5 | 17.4 | 57 | High pectin fiber aids cholesterol; low sodium; gentle on digestion. |
| Apple | Pome | 1 medium (with skin) | 182 | 94.6 | 25.1 | 0.5 | 0.4 | 4.4 | 18.9 | 52 | High quercetin & pectin; 'eat with skin' for max fiber; low GI staple. |
Important notes on serving size and nutrition:
- A medium banana (118 g) provides 105 kcal, 27 g carbs, and 422 mg potassium — making it an efficient pre-workout snack.
- One cup of strawberries (152 g) provides only 49 kcal but ~90 mg Vitamin C — exceeding the daily requirement.
- Half an avocado (100 g) provides 160 kcal and 14.7 g of heart-healthy MUFA — calorie-dense but nutritionally exceptional.
- 2 Medjool dates (48 g) deliver 133 kcal with 3.2 g fiber and ~340 mg potassium — a dense natural energy source.
7. Health Benefits by Fruit Category
7.1 Citrus Fruits — Immunity & Anti-Inflammation
Oranges, lemons, limes, grapefruit, and mandarins are rich in Vitamin C, flavonoids (hesperidin, naringenin), and limonoids. These compounds exhibit antioxidant, anti-inflammatory, and antimicrobial properties. Regular citrus consumption is associated with reduced risk of kidney stones, lower blood pressure, and improved iron absorption. Grapefruit contains naringenin which may interact with certain medications (statins, calcium channel blockers) — consult a healthcare provider if on long-term medication.
7.2 Tropical Fruits — Digestive Health & Micronutrients
Papaya contains papain, a proteolytic enzyme that aids protein digestion and reduces bloating. Pineapple contains bromelain with similar properties. Mango is rich in mangiferin, a polyphenol with anti-inflammatory and antidiabetic effects. Jackfruit provides the highest potassium among common tropical fruits and moderate protein. Guava is arguably the most nutritionally dense tropical fruit — combining exceptional Vitamin C, fiber, folate, and potassium in a low-calorie package.
7.3 Indian Fruits — The Underrated Nutritional Powerhouses
Several uniquely Indian fruits rank among the most nutrient-dense foods globally but remain largely absent from international nutrition literature:
- Amla (Indian Gooseberry): 445 mg Vitamin C/100 g. Potent hepatoprotective, antioxidant, and anti-aging properties. Bioavailability of its Vitamin C is retained even after drying and cooking.
- Jamun (Java Plum): Low glycemic index with anthocyanins that help regulate blood glucose. Traditionally used in Ayurveda for diabetes management. Contains jamboline which inhibits starch-to-sugar conversion.
- Guava: Highest Vitamin C, lowest GI among tropical fruits. Superior to many exotic ‘superfoods’ in antioxidant capacity. Every part of the plant — leaves, bark, fruit — has documented medicinal use.
- Bael: Rich in beta-carotene, calcium, and riboflavin. Strong antidiarrheal and anti-inflammatory properties. Used in Ayurvedic medicine for over 5,000 years.
- Sapota (Chikoo): Good fiber and iron. Contains polyphenols with antioxidant activity. Traditional use for treating diarrhea and controlling inflammation.
- Karonda: ~180 mg Vitamin C per 100 g with significant iron content. Antioxidant-rich and used in traditional medicine for fever reduction and improving iron status.
7.4 Berries — The Antioxidant Champions
Berries consistently rank at the top of ORAC (Oxygen Radical Absorbance Capacity) measurements. Blueberries are particularly rich in anthocyanins linked to improved cognitive function, reduced cardiovascular risk, and lower cancer incidence. Raspberries provide the highest fiber among all berries (6.5 g/100 g). Strawberries deliver Vitamin C, folate, and ellagic acid — a polyphenol with anti-cancer properties. Regular berry consumption (even ½ cup/day) is associated with a 20–25% reduction in cardiovascular events in large prospective cohort studies.
7.5 Stone Fruits — Antioxidants & Anti-Inflammatory
Cherries contain melatonin — supporting sleep — alongside anthocyanins that reduce uric acid levels (relevant for gout). Apricots are excellent sources of beta-carotene and Vitamin E. Plums contain sorbitol and neochlorogenic acid with documented laxative effects useful in managing constipation. Peaches provide niacin and Vitamin A in a low-calorie package.
7.6 Melons — Hydration & Lycopene
Watermelon provides lycopene (4.5 mg/100 g of red flesh) — one of the most potent antioxidants known, linked to reduced prostate cancer risk. It also contains citrulline, which the body converts to arginine, an amino acid that improves blood flow and reduces exercise-induced muscle soreness. Cantaloupe delivers exceptional beta-carotene (Vitamin A precursor) at 169 µg RAE/100 g. All melons are highly hydrating (88–92% water) and ideal for summer consumption.
8. Glycemic Index & Glycemic Load of Fruits
The Glycemic Index (GI) measures how quickly a food raises blood glucose. The Glycemic Load (GL) accounts for actual serving size, making it more clinically relevant.
| Fruit | GI | GL per serving | Implication |
|---|---|---|---|
| Watermelon | 72 (High) | ~5 (Low) | High GI but very low GL — safe in normal portions |
| Dates (Medjool) | 103 (High) | ~18 (High) | High GL — limit to 1–2 dates in diabetes |
| Banana | 51 (Medium) | ~12 (Medium) | Good pre-workout; ripeness increases GI |
| Apple | 36 (Low) | ~7 (Low) | Excellent for diabetics; pectin slows digestion |
| Jamun | 25 (Low) | ~4 (Low) | Best fruit for blood glucose management |
| Mango | 51 (Medium) | ~11 (Medium) | Moderate — limit portions in diabetes |
| Cherries | 20 (Low) | ~3 (Low) | One of the lowest GI fruits |
| Guava | 12 (Low) | ~2 (Low) | Exceptional for diabetics; very low GI |
Diabetes Note: The GL (glycemic load) is far more useful than GI alone. Most whole fruits — even those with moderate GI — have low GL when eaten in standard portions because their fiber, water, and bulk significantly dilute the glycemic effect. Fruit juice, however, removes this protective matrix and should be limited.
9. Special Dietary Considerations
9.1 Fruits for Weight Management
High-volume, low-calorie fruits create satiety with minimal energy intake. Best choices include:
- Watermelon (30 kcal/100 g), Strawberry (32 kcal), Papaya (43 kcal), Honeydew (36 kcal)
- High-fiber fruits like Guava, Passion Fruit, Raspberry, and Avocado slow gastric emptying, extending satiety
- Avoid excessive dried fruit consumption — raisins, dates, and dried figs are 3–4× more calorie-dense than their fresh equivalents
9.2 Fruits for Athletic Performance
Specific fruits offer evidence-based ergogenic benefits:
- Banana: Rapid carbohydrate delivery (27 g/serving) plus potassium for muscle function — the original sports fruit
- Watermelon / Watermelon Juice: Citrulline reduces exercise-induced muscle soreness by ~40% in studies
- Cherry (Tart): Anthocyanins accelerate muscle recovery and reduce post-exercise inflammation
- Pineapple / Papaya: Bromelain and papain enzymes reduce post-exercise muscle damage
9.3 Fruits in Pregnancy
During pregnancy, certain fruits are particularly important:
- Avocado: Highest folate content (81 µg/100 g) — critical for neural tube development
- Orange, Guava, Kiwi: High Vitamin C supports iron absorption from plant foods
- Papaya (fully ripe): Good source of folate and Vitamin C; unripe papaya should be avoided
- Amla: Exceptional Vitamin C and iron; used in traditional Indian prenatal care
- Dates: 6–8 dates daily in the final trimester are associated with favorable labor outcomes in multiple RCTs
10. Frequently Asked Questions (FAQs)
Q1. How many fruits should I eat per day?
Most health authorities — including WHO, ICMR (India), and the Dietary Guidelines for Americans — recommend at least 2–4 servings of fruit daily as part of 400+ g combined fruit and vegetable intake. Each serving is approximately one medium fruit or 1 cup of cut fruit.
Q2. Are fruits high in sugar? Should diabetics avoid them?
Whole fruits contain natural sugars alongside fiber, water, and phytochemicals that moderate blood glucose response. Most whole fruits have a low to moderate glycemic load. Diabetics can safely consume most fruits in appropriate portions. Jamun, Guava, Apple, and Berries are particularly favorable for blood sugar management. Fruit juice — which removes fiber — should be limited.
Q3. Which fruit has the highest Vitamin C content?
Amla (Indian Gooseberry) contains approximately 445 mg of Vitamin C per 100 g — the highest of any commonly available fruit globally. This is 7–8× more than an orange and 2× more than kiwi. Guava (228 mg) and Karonda (~180 mg) also rank exceptionally high.
Q4. Is eating fruit at night unhealthy?
There is no evidence that eating fruit at night is harmful. Fruit calories are no different metabolically based on time of day. However, very high-sugar fruits may temporarily raise blood glucose, so individuals with diabetes may prefer earlier consumption. For most people, a piece of fruit is far preferable to processed snacks at any hour.
Q5. What is the best fruit for the gut?
Passion fruit (10.4 g fiber/100 g), Guava (5.4 g), Avocado (6.7 g), and Raspberries (6.5 g) are highest in dietary fiber supporting gut motility and microbiome diversity. Papaya and Pineapple specifically aid protein digestion via their digestive enzymes. Kiwi has been shown in clinical studies to relieve constipation comparably to psyllium supplementation.
Q6. Are dried fruits as nutritious as fresh fruits?
Dried fruits concentrate most nutrients — particularly minerals, fiber, and polyphenols — but also concentrate sugar and calories. They lack water-soluble vitamins like Vitamin C which degrade significantly during drying. Dried fruits are excellent for iron, calcium (dried figs), potassium (raisins, dates), and fiber, but should be consumed in smaller portions (typically ¼ of the fresh serving size) due to caloric density.
11. Nutritional Highlights & Quick Reference
🏆 Best Fruit for…
- Highest Vitamin C: Amla (445 mg/100g) → Karonda (~180 mg) → Guava (228 mg)
- Highest Fiber: Passion Fruit (10.4 g) → Avocado (6.7 g) → Raspberry (6.5 g)
- Highest Potassium: Dried Figs (680 mg) → Dates (696 mg) → Avocado (485 mg)
- Highest Iron: Tamarind (2.80 mg) → Coconut (2.43 mg) → Dried Figs (2.03 mg)
- Lowest Calorie: Watermelon (30 kcal) → Lemon (29 kcal) → Lime (30 kcal)
- Best for Diabetics: Jamun (GI: 25) → Guava (GI: 12) → Cherries (GI: 20)
- Best for Heart Health: Avocado (MUFA) → Pomegranate (punicalagins) → Berries (anthocyanins)
- Best for Gut Health: Passion Fruit (fiber) → Papaya (papain) → Kiwi (actinidin)
- Best for Bone Health: Dried Figs (162 mg Ca) → Tamarind (74 mg Ca) → Bael (85 mg Ca)
- Best Indian Superfruit: Amla — Vitamin C, antioxidants, hepatoprotective, anti-aging
Perhaps the most important takeaway is diversity. No single fruit provides everything — the synergy of different colors, textures, and plant families ensures coverage across all micronutrients and phytochemical classes. Aim for at least 2–3 servings daily, prioritize whole fruit over juice, and lean into locally available varieties which are often nutritionally superior to imported alternatives and far more affordable.
12. Data Sources & References
All nutritional data in this article is derived from the following authoritative databases:
- USDA FoodData Central (FDC) — fdc.nal.usda.gov — Primary reference for international fruits
- National Institute of Nutrition (NIN) India — Nutritive Value of Indian Foods (2017 edition)
- Indian Food Composition Tables (IFCT 2017) — Brahm Dutt Chattopadhyay et al.
- FAO/INFOODS — International Network of Food Data Systems — fao.org/infoods
- Harvard T.H. Chan School of Public Health — The Nutrition Source — nutritionsource.hsph.harvard.edu
- Glycemic Index Research — University of Sydney GI Database — glycemicindex.com
Disclaimer: This article is intended for informational purposes only. Nutritional values may vary by variety, ripeness, growing conditions, and preparation method. Consult a registered dietitian for personalized nutritional guidance.
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