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														Vitamins :
Fruit Nutrition Facts
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														Vitamins :
Fruit Nutrition Facts
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														Vitamins :
Fruit Nutrition Facts
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														Vitamins :
Fruit Nutrition Facts
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														Vitamins :
Fruit Nutrition Facts