Fruit Nutrition Facts

Compare fruit nutrition facts in the fruit nutritional information table below. Fruit has always been an important part of the human diet.

The nutritional value of fruit is enormous and it is believed that as long as we eat the right fruit and add some nuts into the diet to get the protein we need, we can thrive on fruit alone because of the fruit nutritional values. If we eat 4-5 servings of fruit per day, the benefits of eating fruit are enormous. Research tells us that fruit can help to reduce the risk of cancer, stroke, heart disease, Alzheimer's disease, cataracts, and some of the functional declines associated with aging.




Nutritional Value of Fruit

The nutritional values of fruit vary in each different fruit. Select fruits for your diet that contain vitamins A, C, B1, B2, B6 and E. Also, fruit should contain natural sugar, protein, fiber, water and energy or calories.

The highest fat content fruit:  Most fruits contain less than 1 gram of fat per 100 grams. An Avocado though, contains 14.7 grams of fat per 100 grams but is a rich source of monounsaturated fat, minerals and vitamins which makes the foundation of a healthy diet.

The most nutritious fruit: Based on a fruits key nutrients such as vitamin C, carotenoids, folate, potassium, fiber calcium and iron – the guava is the most nutritious fruit followed by watermelon and pink or red grapefruit, according to research conducted by the CSPI (Center for Science in the Public Interest).

The highest energy fruit: Most of the fruits are low in energy or calories. Dates have the highest calorie content per serving of all fruits.

The most satisfying fruit: Overall, research has shown that berries leave us feeling the most satisfied, in terms of hunger and are ideal for healthy snacks.

Fruit Nutritional Information

Nutritional value of fruits per 100 g (3.5 oz)

Fruit Nutrition Facts
Fruit Nutrition Facts Energy, Calories, kcal/kJ Water, g Protein, g Total Fat (g) Carbohydrates Fiber, g Sugars, g Calcium (mg) Iron (mg) Magnessium (mg) Phosphorus (mg) Potassium (mg) Sodium (mg) Vitamins :
Vitamin A (IU) Vitamin C (mg) Vitamin B1 or Thiamin (mg) Vitamin B2 or Riboflavin (mg) Vitamin B3 or Niacin (mg) Vitamin B5 or Pantothenic Acid (mg) Vitamin B6 (mg) Vitamin E (mg)
Fruit Nutrition Facts:
Apple nutrition facts 48/200 86.7 0.27 0.13 12.7 1.3 10.1 5 0.07 4 11 90 0 38 4 0.019 0.028 0.091 0.071 0.037 0.05
Apricot nutrition facts 48/201 86.4 1.4 0.39 11.12 2 9.24 13 0.39 10 23 259 1 1926 10 0.03 0.04 0.6 0.24 0.054 0.89
Avocado nutrition 160/670 73.23 2 14.7 8.53 6.7 0.66 12 0.55 29 52 485 7 146 10 0.067 0.130 1.738 1.389 0.257 2.07
Banana nutrition facts 89/371 74.91 1.09 0.33 22.84 2.6 12.23 5 0.26 27 22 358 1 64 8.7 0.031 0.073 0.665 0.334 0.367 0.10
Blackberries nutrition 43/181 88.15 1.39 0.49 9.61 5.3 4.88 29 0.62 20 22 162 1 214 21 0.02 0.026 0.646 0.276 0.030 1.17
Blueberry nutrition facts 57/240 84.21 0.74 0.33 14.49 2.4 9.96 6 0.28 6 12 77 1 54 9.7 0.037 0.041 0.418 0.124 0.052 0.57
Carambola or Starfruit 31/128 91.38 1.04 0.33 6.73 2.8 3.98 3 0.08 10 12 133 2 61 34.4 0.014 0.016 0.367 0.391 0.017 0.15
Cherimoya fruit nutrition 75/313 79.39 1.57 0.68 17.71 3 12.87 10 0.27 17 26 287 7 5 12.6 0.101 0.131 0.644 0.345 0.257 0.27
Cherry fruit nutrition facts 63/263 82.25 1.06 0.20 16.01 2.1 12.82 13 0.36 11 21 222 0 64 7.0 0.027 0.033 0.154 0.199 0.049 0.07
Clementine 47/198 86.58 0.85 0.15 12.02 1.7 9.18 30 0.14 10 21 177 1 - 48.8 0.086 0.030 0.636 0.151 0.075 0.20
Cranberries 46/194 87.13 0.39 0.13 12.20 4.6 4.04 8 0.25 6 13 85 2 60 13.3 0.012 0.020 0.101 0.295 0.057 1.20
Currants Black 63/264 81.96 1.40 0.41 15.38 - - 55 1.54 24 59 322 2 230 181 0.050 0.050 0.300 0.398 0.066 -
Currants, Red and White 56/234 83.95 1.40 0.20 13.80 4.3 7.37 33 1.00 13 44 275 1 42 41 0.040 0.050 0.100 0.064 0.070 0.10
Fruit Nutrition Facts Energy, Calories, kcal/kJ Water, g Protein, g Total Fat (g) Carbohydrates Fiber, g Sugars, g Calcium (mg) Iron (mg) Magnessium (mg) Phosphorus (mg) Potassium (mg) Sodium (mg) Vitamins :
Vitamin A (IU) Vitamin C (mg) Vitamin B1 or Thiamin (mg) Vitamin B2 or Riboflavin (mg) Vitamin B3 or Niacin (mg) Vitamin B5 or Pantothenic Acid (mg) Vitamin B6 (mg) Vitamin E (mg)
Date nutrition: Dates, deglet noor 282/1178 20.53 2.45 0.39 75.03 8 63.35 39 1.02 43 62 656 2 10 0.4 0.052 0.066 1.274 0.589 0.165 0.05
Dates, medjool 277/1160 21.32 1.81 0.15 74.97 6.7 66.47 64 0.90 54 62 696 1 149 0.0 0.050 0.060 1.610 0.805 0.249 -
Durian nutrition 147/615 64.99 1.47 5.33 27.09 3.8 - 6 0.43 30 39 436 2 44 19.7 0.374 0.200 1.074 0.230 0.316 -
Fig nutrition: Figs, raw 74/310 79.11 0.75 0.30 19.18 2.9 16.26 35 0.37 17 14 232 1 142 2.0 0.060 0.050 0.400 0.300 0.113 0.11
Grapefruit, pink and red 42/176 88.06 0.77 0.14 10.66 1.6 6.89 22 0.08 9 18 135 0 1150 31.2 0.043 0.031 0.204 0.262 0.053 0.13
Grapefruit, white 33/138 90.48 0.69 0.10 8.41 1.1 7.31 12 0.06 9 8 148 0 33 33.3 0.037 0.020 0.269 0.283 0.043 0.13
Grape nutrition: Grapes, red or green 69/288 80.54 0.72 0.16 18.10 0.9 15.48 10 0.36 7 20 191 2 66 10.8 0.069 0.070 0.188 0.050 0.086 0.19
Groundcherries or Cape Gooseberries 53/222 85.4 1.9 0.7 11.20 - - 9 1.00 - 40 - - 720 11 0.11 0.04 2.8 - - -
Guava nutrition facts 68/285 80.80 2.55 0.95 14.32 5.4 8.92 18 0.26 22 40 417 2 624 228.3 0.067 0.040 1.084 0.451 0.110 0.73
Gooseberries 44/184 87.87 0.88 0.58 10.18 4.3 - 25 0.31 10 27 198 1 290 27.7 0.040 0.030 0.300 0.286 0.080 0.37
Jackfruit nutrition 94/393 73.23 1.47 0.30 24.01 1.6 - 34 0.60 37 36 303 3 297 6.7 0.030 0.110 0.400 - 0.108 -
Kiwi nutriion: Kiwifruit, gold 60/251 83.22 1.23 0.56 14.23 2.0 10.98 20 0.29 14 29 316 3 72 105.4 0.024 0.046 0.280 0.500 0.057 1.49
Kiwi nutriion: Kiwifruit, green 61/255 83.07 1.14 0.52 14.66 3 8.99 34 0.31 17 34 312 3 87 92.7 0.027 0.025 0.341 0.183 0.063 1.46
Fruit Nutrition Facts Energy, Calories, kcal/kJ Water, g Protein, g Total Fat (g) Carbohydrates Fiber, g Sugars, g Calcium (mg) Iron (mg) Magnessium (mg) Phosphorus (mg) Potassium (mg) Sodium (mg) Vitamins :
Vitamin A (IU) Vitamin C (mg) Vitamin B1 or Thiamin (mg) Vitamin B2 or Riboflavin (mg) Vitamin B3 or Niacin (mg) Vitamin B5 or Pantothenic Acid (mg) Vitamin B6 (mg) Vitamin E (mg)
Kumquat nutrition 71/296 80.85 1.88 0.86 15.90 6.5 9.36 62 0.86 20 19 186 10 290 43.9 0.037 0.090 0.429 0.208 0.036 0.15
Lemon nutrition: Lemon with peel 20/84 87.40 1.20 0.30 10.70 4.7 - 61 0.70 12 15 145 3 30 77 0.050 0.040 0.200 0.232 0.109 -
Lime nutrition 30/126 88.26 0.70 0.20 10.54 2.8 1.69 33 0.60 6 18 102 2 50 29.1 0.030 0.020 0.200 0.217 0.043 0.22
Litchis or Lychees nutrition 66/276 81.76 0.83 0.44 16.53 1.3 15.23 5 0.31 10 31 171 1 0 71.5 0.011 0.065 0.603 - 0.100 0.07
Mandarin-Clementine nutrition 47/198 86.58 0.85 0.15 12.02 1.7 9.18 30 0.14 10 21 177 1 - 48.8 0.086 0.030 0.636 0.151 0.075 0.20
Mandarin-Tangerine nutrition 53/223 85.17 0.81 0.31 13.34 1.8 10.58 37 0.15 12 20 166 2 681 26.7 0.058 0.036 0.376 0.216 0.078 0.20
Mango nutrition facts 65/272 81.71 0.51 0.27 17.00 1.8 14.80 10 0.13 9 11 156 2 765 27.7 0.058 0.057 0.584 0.160 0.134 1.12
Melons, cantaloupe 34/141 90.15 0.84 0.19 8.16 0.9 7.86 9 0.21 12 15 267 16 3382 36.7 0.041 0.019 0.734 0.105 0.072 0.05
Melons, casaba 28/118 91.85 1.11 0.10 6.58 0.9 5.69 11 0.34 11 5 182 9 0 21.8 0.015 0.031 0.232 0.084 0.163 0.05
Melons, honeydew 36/150 89.82 0.54 0.14 9.09 0.8 8.12 6 0.17 10 11 228 18 50 18 0.038 0.012 0.418 0.155 0.088 0.02
Mulberries, raw 43/180 87.68 1.44 0.39 9.80 1.7 8.10 39 1.85 18 38 194 10 25 36.4 0.029 0.101 0.620 - 0.050 0.87
Nectarine nutrition 44/185 87.59 1.06 0.32 10.55 1.7 7.89 6 0.28 9 26 201 0 332 5.4 0.034 0.027 1.125 0.185 0.025 0.77
Oranges nutrition facts 47/197 86.75 0.94 0.12 11.75 2.4 9.35 40 0.10 10 14 181 0 225 53.2 0.087 0.040 0.282 0.250 0.060 0.18
Fruit Nutrition Facts Energy, Calories, kcal/kJ Water, g Protein, g Total Fat (g) Carbohydrates Fiber, g Sugars, g Calcium (mg) Iron (mg) Magnessium (mg) Phosphorus (mg) Potassium (mg) Sodium (mg) Vitamins :
Vitamin A (IU) Vitamin C (mg) Vitamin B1 or Thiamin (mg) Vitamin B2 or Riboflavin (mg) Vitamin B3 or Niacin (mg) Vitamin B5 or Pantothenic Acid (mg) Vitamin B6 (mg) Vitamin E (mg)
Papaya nutrition 39/163 88.83 0.61 0.14 9.81 1.8 5.9 24 0.10 10 5 257 3 1094 61.8 0.027 0.032 0.338 0.218 0.019 0.73
Passion fruit nutrition 97/406 72.93 2.20 0.70 23.38 10.4 11.20 12 1.60 29 68 348 28 1272 30 0.000 0.130 1.500 - 0.100 0.02
Peaches nutrition 39/165 88.87 0.91 0.25 9.54 1.5 8.39 6 0.25 9 20 190 0 326 6.6 0.024 0.031 0.806 0.153 0.025 0.73
Pear nutrition 58/242 83.71 0.38 0.12 15.46 3.1 9.80 9 0.17 7 11 119 1 23 4.2 0.012 0.025 0.157 0.048 0.028 0.12
Persimmon nutrition: Persimmons, native 127/531 64.40 0.80 0.40 33.50 - - 27 2.50 - 26 310 1 - 66.0 - - - - - -
Pineapple nutrition 50/209 86.00 0.54 0.12 13.12 1.4 9.85 13 0.29 12 8 109 1 58 47.8 0.079 0.032 0.500 0.213 0.112 0.02
Plum nutrition 46/192 87.23 0.70 0.28 11.42 1.4 9.92 6 0.17 7 16 157 0 345 9.5 0.028 0.026 0.417 0.135 0.029 0.26
Pomegranate nutrition facts 83/346 77.93 1.67 1.17 18.70 4.0 13.67 10 0.30 12 36 236 3 0 10.2 0.067 0.053 0.293 0.377 0.075 0.60
Quince fruit 57/238 83.80 0.40 0.10 15.30 1.9 - 11 0.70 8 17 197 4 40 15.0 0.020 0.030 0.200 0.081 0.040 -
Raspberry nutrition 52/220 85.75 1.20 0.65 11.94 6.5 4.42 25 0.69 22 29 151 1 33 26.2 0.032 0.038 0.598 0.329 0.055 0.87
Strawberry nutrition facts 32/136 90.95 0.67 0.30 7.68 2.0 4.89 16 0.41 13 24 153 1 12 58.8 0.024 0.022 0.386 0.125 0.047 0.29
Tangerine nutrition 53/223 85.17 0.81 0.31 13.34 1.8 10.58 37 0.15 12 20 166 2 681 26.7 0.058 0.036 0.376 0.216 0.078 0.20
Red, Ripe Tomato nutrition facts 18/75 94.50 0.88 0.20 3.92 1.2 2.63 10 0.27 11 24 237 5 833 12.7 0.037 0.019 0.594 0.089 0.080 0.54
Watermelon nutrition facts 30/127 91.45 0.61 0.15 7.55 0.4 6.20 7 0.24 10 11 112 1 569 8.1 0.033 0.021 0.178 0.221 0.045 0.05
Fruit Nutrition Facts Energy, Calories, kcal/kJ Water, g Protein, g Total Fat (g) Carbohydrates Fiber, g Sugars, g Calcium (mg) Iron (mg) Magnessium (mg) Phosphorus (mg) Potassium (mg) Sodium (mg) Vitamins :
Vitamin A (IU) Vitamin C (mg) Vitamin B1 or Thiamin (mg) Vitamin B2 or Riboflavin (mg) Vitamin B3 or Niacin (mg) Vitamin B5 or Pantothenic Acid (mg) Vitamin B6 (mg) Vitamin E (mg)
Source: USDA National Nutrient Database for Standard Reference





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