Healthiest fruit: 53 fruits ranked
Fresh fruits ranked by nutrient density per 100 calories (NRF9.3). Berries, citrus and melons score highest because they pack vitamin C, potassium and fiber into few calories; dense sweet fruits like dates and bananas rank lower per calorie but remain good potassium sources.
Top 10
- Limes, raw1 fruit (2" dia) (67 g) · 20 kcal · fiber 1.9 g · vitamin c 19.5 mg163score
- Lemons, raw (without peel)1 fruit (2-1/8" dia) (58 g) · 17 kcal · fiber 1.6 g · vitamin c 30.7 mg163score
- Oranges, raw (California, valencias)1 fruit (2-5/8" dia) (121 g) · 59 kcal · fiber 3 g · vitamin c 58.7 mg145score
- Guavas, common (raw)1 fruit, without refuse (55 g) · 37 kcal · fiber 3 g · vitamin c 126 mg145score
- Grapefruit, raw (pink and red, Florida)0.5 fruit (3-3/4" dia) (123 g) · 37 kcal · fiber 1.4 g · vitamin c 45.5 mg143score
- Carambola, (starfruit) (raw)1 medium (3-5/8" long) (91 g) · 28 kcal · fiber 2.5 g · vitamin c 31.3 mg136score
- Strawberries, frozen (unsweetened)1 cup, thawed (221 g) · 77 kcal · fiber 4.6 g · vitamin c 91 mg136score
- Kiwifruit, green (raw)1 fruit (2" dia) (69 g) · 42 kcal · fiber 2.1 g · vitamin c 51.5 mg126score
- Papayas, raw1 fruit, small (157 g) · 68 kcal · fiber 2.7 g · vitamin c 95.6 mg122score
- Currants, red and white (raw)1 cup (112 g) · 63 kcal · fiber 4.8 g · vitamin c 45.9 mg119score
All 53 fruits
| # | Fruit | Serving | Calories (kcal) | Fiber (g) | Vitamin C (mg) | Potassium (mg) | Score | NRF9.3 |
|---|---|---|---|---|---|---|---|---|
| 1 | Limes, raw | 1 fruit (2" dia) (67 g) | 20 | 1.9 | 19.5 | 68 | 163 | 163 |
| 2 | Lemons, raw (without peel) | 1 fruit (2-1/8" dia) (58 g) | 17 | 1.6 | 30.7 | 80 | 163 | 163 |
| 3 | Oranges, raw (California, valencias) | 1 fruit (2-5/8" dia) (121 g) | 59 | 3 | 58.7 | 217 | 145 | 145 |
| 4 | Guavas, common (raw) | 1 fruit, without refuse (55 g) | 37 | 3 | 126 | 229 | 145 | 145 |
| 5 | Grapefruit, raw (pink and red, Florida) | 0.5 fruit (3-3/4" dia) (123 g) | 37 | 1.4 | 45.5 | 156 | 143 | 143 |
| 6 | Carambola, (starfruit) (raw) | 1 medium (3-5/8" long) (91 g) | 28 | 2.5 | 31.3 | 121 | 136 | 136 |
| 7 | Strawberries, frozen (unsweetened) | 1 cup, thawed (221 g) | 77 | 4.6 | 91 | 327 | 136 | 136 |
| 8 | Kiwifruit, green (raw) | 1 fruit (2" dia) (69 g) | 42 | 2.1 | 51.5 | 137 | 126 | 126 |
| 9 | Papayas, raw | 1 fruit, small (157 g) | 68 | 2.7 | 95.6 | 286 | 122 | 122 |
| 10 | Currants, red and white (raw) | 1 cup (112 g) | 63 | 4.8 | 45.9 | 308 | 119 | 119 |
| 11 | Raspberries, raw | 1 cup (123 g) | 64 | 8 | 28.3 | 192 | 114 | 114 |
| 12 | Blackberries, raw | 1 cup (144 g) | 62 | 7.6 | 22.2 | 241 | 114 | 114 |
| 13 | Kumquats, raw | 1 fruit without refuse (19 g) | 13 | 1.2 | 8.3 | 35 | 108 | 108 |
| 14 | Melons, cantaloupe (raw) | 1 wedge, medium (1/8 of medium melon) (69 g) | 23 | 0.6 | 7.5 | 108 | 102 | 102 |
| 15 | Clementines, raw | 1 fruit (74 g) | 35 | 1.3 | 36.1 | 131 | 99.9 | 100 |
| 16 | Melons, casaba (raw) | 1 cup, cubes (170 g) | 48 | 1.5 | 37.1 | 309 | 97.6 | 98 |
| 17 | Pineapple, raw (extra sweet variety) | 1 cup, chunks (165 g) | 84 | 2.3 | 93.1 | 178 | 87.4 | 87 |
| 18 | Passion-fruit, (granadilla) (purple, raw) | 1 fruit without refuse (18 g) | 17 | 1.9 | 5.4 | 63 | 84.9 | 85 |
| 19 | Sugar-apples, (sweetsop) (raw) | 1 fruit (2-7/8" dia) (155 g) | 146 | 6.8 | 56.3 | 383 | 79.8 | 80 |
| 20 | Persimmons, native (raw) | 1 fruit without refuse (25 g) | 32 | — | 16.5 | 78 | 76.7 | 77 |
| 21 | Cranberries, raw | 1 cup, chopped (110 g) | 51 | 4 | 15.4 | 88 | 75.7 | 76 |
| 22 | Litchis, raw | 1 fruit without refuse (10 g) | 6 | 0.1 | 6.9 | 16 | 75.6 | 76 |
| 23 | Naranjilla (lulo) pulp, frozen (unsweetened) | 1 cup thawed (120 g) | 30 | 1.3 | 3.8 | 240 | 73 | 73 |
| 24 | Horned melon (Kiwano) | 1 fruit (4-2/3" long x 2-3/4" dia) (209 g) | 92 | — | 11.1 | 257 | 67.2 | 67 |
| 25 | Mangos, raw | 1 fruit without refuse (336 g) | 202 | 5.4 | 122 | 564 | 66.1 | 66 |
| 26 | Tangerines, (mandarin oranges) (raw) | 1 medium (2-1/2" dia) (88 g) | 47 | 1.6 | 23.5 | 146 | 59.3 | 59 |
| 27 | Avocados, raw (Florida) | 1 fruit without skin and seeds (304 g) | 365 | 17 | 52.9 | 1,067 | 52.1 | 52 |
| 28 | Blueberries, wild (frozen) | 1 cup, frozen (140 g) | 80 | 6.2 | 2.4 | 95 | 47.4 | 47 |
| 29 | Apricots, dried (sulfured, stewed, with added sugar) | 1 oz (28 g) | 32 | 1.2 | 0.4 | 126 | 46.8 | 47 |
| 30 | Cherries, sour (red, raw) | 1 cup, without pits (155 g) | 78 | 2.5 | 15.5 | 268 | 35.6 | 36 |
| 31 | Melons, honeydew (raw) | 1 wedge (1/8 of 5-1/4" dia melon) (125 g) | 45 | 1 | 19.7 | 261 | 35.2 | 35 |
| 32 | Plums, dried (prunes) (stewed, with added sugar) | 1 oz (28 g) | 35 | 1.1 | 0.8 | 88 | 31.2 | 31 |
| 33 | Watermelon, raw | 1 wedge (approx 1/16 of melon) (286 g) | 86 | 1.1 | 23.2 | 320 | 30.7 | 31 |
| 34 | Plantains, green (boiled) | 1 cup (137 g) | 166 | 3.6 | 12.5 | 396 | 25.9 | 26 |
| 35 | Persimmons, japanese (raw) | 1 fruit (2-1/2" dia) (168 g) | 118 | 6 | 12.6 | 270 | 25.8 | 26 |
| 36 | Raisins, seeded | 1 oz (28 g) | 84 | 1.9 | 1.5 | 234 | 25.2 | 25 |
| 37 | Pears, asian (raw) | 1 fruit 2-1/4" high x 2-1/2" dia (122 g) | 51 | 4.4 | 4.6 | 148 | 22.6 | 23 |
| 38 | Peaches, yellow (raw) | 1 medium (2-2/3" dia) (150 g) | 58 | 2.2 | 6.2 | 183 | 21.9 | 22 |
| 39 | Apples, frozen (unsweetened, heated) | 1 cup slices (206 g) | 97 | 2.7 | 0.8 | 157 | 19.2 | 19 |
| 40 | Pomegranates, raw | 1 pomegranate (4" dia) (282 g) | 234 | 11.3 | 28.8 | 666 | 18.3 | 18 |
| 41 | Plantains, yellow (raw) | 1 cup, sliced (148 g) | 181 | 3.1 | 29.7 | 585 | 17.9 | 18 |
| 42 | Nectarines, raw | 1 medium (2-1/2" dia) (142 g) | 62 | 2.1 | 4.1 | 186 | 16.7 | 17 |
| 43 | Blueberries, raw | 1 cup (148 g) | 84 | 3.5 | 11.9 | 127 | 15.9 | 16 |
| 44 | Bananas, raw | 1 medium (7" to 7-7/8" long) (118 g) | 105 | 2 | 14.5 | 385 | 13.9 | 14 |
| 45 | Cherries, sweet (raw) | 1 cup, with pits, yields (138 g) | 87 | 2.9 | 14.3 | 317 | 8.6 | 9 |
| 46 | Pears, raw (red anjou) | 1 medium (157 g) | 97 | 4.7 | 8.2 | 193 | 8.3 | 8 |
| 47 | Figs, dried (uncooked) | 1 oz (28 g) | 71 | 2.8 | 0.3 | 193 | 1.1 | 1 |
| 48 | Grapes, red or green (European type (such as Thompson seedless), raw) | 1 cup (151 g) | 104 | 1.4 | 4.8 | 288 | -18.9 | -19 |
| 49 | Dates, deglet noor | 1 date, pitted (7 g) | 20 | 0.6 | 0 | 47 | -21.2 | -21 |
| 50 | Grapes, american type (slip skin) (raw) | 1 cup (92 g) | 62 | 0.8 | 3.7 | 176 | -21.6 | -22 |
| 51 | Raisins, dark (seedless) | 1 oz (28 g) | 85 | 1 | 0.7 | 265 | -22 | -22 |
| 52 | Raisins, golden (seedless) | 1 oz (28 g) | 85 | 0.8 | 0.7 | 246 | -22.5 | -22 |
| 53 | Dates, medjool | 1 date, pitted (24 g) | 66 | 1.6 | 0 | 167 | -24.2 | -24 |
How the score works. Score = NRF9.3 nutrient density per 100 kcal (sum of %DV for protein, fiber, vitamins A, C and E, calcium, iron, potassium and magnesium, each capped at 100%, minus %DV for saturated fat, added sugars (total sugars used as a proxy) and sodium). Per-100 kcal scoring favours foods that deliver nutrients for few calories; a food's absolute amounts per serving are in the table. Items are from USDA FoodData Central SR Legacy (2018) and reflect the products USDA analysed; current retail formulations may differ. Full methodology.
Frequently asked questions
What is the healthiest fruit?
By nutrient density per 100 calories (NRF9.3) Limes, raw ranks first of 53 fruits in the USDA database, with 20 calories per 1 fruit (2" dia). Lemons, raw (without peel) and Oranges, raw (California, valencias) follow. The score rewards protein, fiber, vitamins and minerals and penalises saturated fat, sugar and sodium.
How are these fruits ranked?
Fresh fruits ranked by nutrient density per 100 calories (NRF9.3). Berries, citrus and melons score highest because they pack vitamin C, potassium and fiber into few calories; dense sweet fruits like dates and bananas rank lower per calorie but remain good potassium sources. Every value comes from USDA FoodData Central; see the methodology page for the formula.
Which fruit should I avoid?
Dates, medjool ranks last of 53 on this measure, with 66 calories per 1 date, pitted. 'Last' here means lowest nutrient density per calorie, not that a food is harmful.
Other categories
- Healthiest bread
- Healthiest breakfast cereal
- Healthiest cheese
- Healthiest fast food
- Healthiest energy drink
- Healthiest protein and granola bar
- Healthiest milk
- Healthiest vegetable
- Healthiest nuts and seeds
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.