Fruits: nutrition rankings
94 fruits in the ranking pool from USDA FoodData Central. Below: the richest fruits for each nutrient, the group median per serving, and 25 full nutrition profiles.
Nutrition profiles
Richest fruits for each nutrient
| Nutrient | Richest source (per serving) | Amount | Group median / serving | Full list |
|---|---|---|---|---|
| Potassium | Avocados, raw (Florida) (1 fruit without skin and seeds) | 1,067 mg 23% DV | 192 mg (n=94) | Fruits high in potassium |
| Magnesium | Horned melon (Kiwano) (1 fruit (4-2/3" long x 2-3/4" dia)) | 84 mg 20% DV | 11 mg (n=93) | Fruits high in magnesium |
| Iron | Horned melon (Kiwano) (1 fruit (4-2/3" long x 2-3/4" dia)) | 2.4 mg 13% DV | 0.3 mg (n=94) | Fruits high in iron |
| Protein | Avocados, raw (Florida) (1 fruit without skin and seeds) | 6.8 g 14% DV | 0.7 g (n=94) | Fruits high in protein |
| Fiber | Avocados, raw (Florida) (1 fruit without skin and seeds) | 17 g 61% DV | 2.5 g (n=88) | Fruits high in fiber |
| Calcium | Oranges, raw (Florida) (1 fruit (2-5/8" dia)) | 61 mg 4.7% DV | 15 mg (n=94) | Fruits high in calcium |
| Zinc | Avocados, raw (all commercial varieties) (1 avocado, NS as to Florida or California) | 1.3 mg 12% DV | 0.1 mg (n=93) | Fruits high in zinc |
| Vitamin C | Guavas, common (raw) (1 fruit, without refuse) | 126 mg 140% DV | 11.9 mg (n=89) | Fruits high in vitamin C |
| Vitamin A (RAE) | Mangos, raw (1 fruit without refuse) | 181 µg 20% DV | 5 µg (n=89) | All foods |
| Vitamin E | Avocados, raw (Florida) (1 fruit without skin and seeds) | 8.09 mg 54% DV | 0.19 mg (n=77) | All foods |
| Vitamin K | Pomegranates, raw (1 pomegranate (4" dia)) | 46.2 µg 38% DV | 3 µg (n=77) | All foods |
| Vitamin B6 | Avocados, raw (all commercial varieties) (1 avocado, NS as to Florida or California) | 0.52 mg 30% DV | 0.06 mg (n=93) | All foods |
| Folate (DFE) | Avocados, raw (all commercial varieties) (1 avocado, NS as to Florida or California) | 163 µg 41% DV | 10 µg (n=92) | All foods |
| Omega-3 (ALA+EPA+DHA) | Avocados, raw (Florida) (1 fruit without skin and seeds) | 0.29 g | 0.01 g (n=76) | All foods |
| Selenium | Peaches, yellow (raw) (1 medium (2-2/3" dia)) | 3.1 µg 5.7% DV | 0.2 µg (n=82) | All foods |
| Copper | Avocados, raw (Florida) (1 fruit without skin and seeds) | 0.94 mg 105% DV | 0.08 mg (n=92) | All foods |
| Manganese | Blueberries, wild (frozen) (1 cup, frozen) | 4.02 mg 175% DV | 0.08 mg (n=91) | All foods |
| Phosphorus | Avocados, raw (Florida) (1 fruit without skin and seeds) | 122 mg 9.7% DV | 18 mg (n=94) | All foods |
| Choline | Avocados, raw (all commercial varieties) (1 avocado, NS as to Florida or California) | 29 mg 5.2% DV | 8 mg (n=75) | All foods |
| Thiamin (B1) | Pomegranates, raw (1 pomegranate (4" dia)) | 0.19 mg 16% DV | 0.04 mg (n=93) | All foods |
| Riboflavin (B2) | Avocados, raw (all commercial varieties) (1 avocado, NS as to Florida or California) | 0.26 mg 20% DV | 0.04 mg (n=93) | All foods |
| Niacin (B3) | Avocados, raw (all commercial varieties) (1 avocado, NS as to Florida or California) | 3.5 mg 22% DV | 0.3 mg (n=93) | All foods |
| Lutein + zeaxanthin | Persimmons, japanese (raw) (1 fruit (2-1/2" dia)) | 1,401 µg | 48 µg (n=76) | All foods |
| Beta-carotene | Mangos, raw (1 fruit without refuse) | 2,150 µg | 50 µg (n=80) | All foods |
| Monounsaturated fat | Avocados, raw (all commercial varieties) (1 avocado, NS as to Florida or California) | 19.7 g | 0 g (n=78) | All foods |
| Polyunsaturated fat | Avocados, raw (Florida) (1 fruit without skin and seeds) | 5.1 g | 0.1 g (n=78) | All foods |
Median is the middle value across the 94 fruits in the pool, per common serving. Foods USDA has not analysed for a nutrient are excluded from that nutrient's median.
Foods in this group
Apples, Apricots, Avocados, Bananas, Blackberries, Blueberries, Carambola, Cherries, Clementines, Cranberries, Currants, Dates, Figs, Grapefruit, Grapes, Guavas, Horned melon (kiwano), Kiwifruit, Kumquats, Lemons, Limes, Litchis, Mangos, Melons, Naranjilla (lulo) pulp, Nectarines, Oranges, Papayas, Passion-fruit, Peaches, Pears, Persimmons, Pineapple, Plantains, Plums, Pomegranates, Raisins, Raspberries, Strawberries, Sugar-apples and 54 more.
All food groups · All nutrient rankings
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.