53 Types of Fruit: Nutrition Profiles and Health Benefits

Fruit is a popular food in almost every culture in the world, and there are hundreds of varieties.

We’ll look at 53 of them in greater depth in this article.

Some of the more unique varieties might be difficult to identify, and that’s OK.

In other words, you can learn everything about a fruit’s nutrients, quantity of carbohydrates, and so on here.

To go to a specific fruit, use the menu below; otherwise, just keep reading.

Types of Fruit – A to Z Quick Jump

1. Apple

Apples are a delicious, soft fruit that can be found all over the globe.

Hundreds of apple types, from sweet to sour, are thought to have originated in Central Asia and are now available.

Apples are a relatively high-carbohydrate fruit, with vitamin C being the most important nutrient.

They’re a highly adaptable fruit; they’re used in a variety of dessert dishes, despite being eaten as a snack.

The nutrient profile for a large apple is shown in Figure 1;

Calories: 104 kcal
Carbohydrate: 27.6 g
Fiber: 2.8 g
Sugar: 21.8 g
Fat: 0.3 g
Protein: 0.6 g
Vitamin C: 14% RDA
Potassium: 6% RDA
Manganese: 4% RDA
Vitamin B6: 4% RDA
Vitamin B2: 4% RDA

From Granny Smith to Pink Lady, apples come in a variety of shapes and sizes.

For more information and customized nutritional data, see the guide to all apple cultivars on this page.

2. Apricot

Apricots are a tiny fleshy fruit with a hard stone (technically a seed) in the center that has some similarities to a peach.

The apricot is a well-known fruit for its vitamin A and C levels, which are light orange in color.

Polyphenols, such as catechins, are also found in apricots.

Surprisingly, apricots thrive best in countries with a true four seasons since they need a cold winter to develop properly.

Here are the nutritional values per apricot (2);

Calories: 16.8 kcal
Carbohydrate: 3.9 g
Fiber: 0.7 g
Sugar: 3.2 g
Fat: 0.1 g
Protein: 0.5 g
Vitamin A: 13% RDA
Vitamin C: 6% RDA
Potassium: 3% RDA
Vitamin E: 2% RDA
Phosphorus: 1% RDA

3. Avocado

Since they are extremely low in carbohydrate yet high in healthy fats, avocados are an fascinating fruit.

The fruit was initially referred to in English as the name “crocodile pear,” and it originated in South America, maybe Mexico or Peru.

The avocado’s adaptability is one of its greatest qualities.

‘Avocado toast,’ a popular breakfast at the moment, is one example. Avocados may be utilized in a variety of ways, such as preparing guacamole, avocado ice cream, chocolate mousses, and other delicious meals.

In the ‘healthiest oil’ category, cold-pressed avocado oil competes with olive oil; it’s a heat-stable fat with numerous health benefits.

Avocados are high in fiber, protein, vitamins, and minerals, particularly potassium. They are very nutrient-dense.

For a regular avocado (3), here’s a nutrition breakdown:

Calories: 322 kcal
Carbohydrate: 17.1 g
Fiber: 13.5 g
Sugar: 0.2 g
Fat: 29.5 g
Protein: 4 g
Vitamin K: 53% RDA
Folate: 41% RDA
Vitamin C: 33% RDA
Potassium: 28% RDA
Vitamin B5: 28% RDA

4. Banana

The banana is a yellow-skinned tropical fruit with a long body.

Despite the fact that it requires a hot environment, it is plentiful in most countries and grows on trees.

Dessert recipes frequently use bananas because they have a very sweet flavor.

Some of the most popular options include banana splits, banana milk, and banana bread.

Bananas are one of the most popular fruits in the world because to their availability and low cost.

The following is the nutritional profile of one medium banana (4):

Calories: 105 kcal
Carbohydrate: 27.0 g
Fiber: 3.1 g
Sugar: 14.4 g
Fat: 0.4 g
Protein: 1.3 g
Vitamin B6: 22% RDA
Vitamin C: 17% RDA
Manganese: 16% RDA
Potassium: 12% RDA
Magnesium: 8% RDA

For more information on the nutritional benefits of bananas, see here.

In addition, the closely related fruit is examined in this plantain nutritional guide.

5. Blackberries

One of the nicest berries available is the blackberry.

They’re a little fruity treat with a tremendous flavor, and they’re botanically classified as bramble berries. Despite having a low fructose content compared to most fruits, the fruit has a sweet and succulent flavor.

One of the most widely farmed fruits is blackberries. But, they may also be found in their natural form, which has a greater nutritional profile and polyphenols (5) than their cultivated counterparts.

For a delicious, sweet, and creamy dessert, mix them with some fresh cream.

The vitamin C and health benefits it provides are particularly good for blackberries.

According to the USDA, blackberries contain the following nutrients per 100g (6):

Calories: 43 kcal
Carbohydrate: 10.2 g
Fiber: 5.3 g
Sugar: 4.9 g
Fat: 0.5 g
Protein: 1.4 g
Vitamin C: 35% RDA
Manganese: 32% RDA
Vitamin K: 25% RDA
Copper: 8% RDA
Vitamin E: 6% RDA

6. Blackcurrant

In Europe, black currants are a frequent fruit.

Blackcurrants are frequently sweetened before consumption because of their sour and tart flavor.

They are utilized as a culinary fruit in cooking and the creation of numerous goods because to their accessibility and pleasant taste.

Blackcurrant candy, juice, soda, tea, and other products are just a few examples of how they are one of the most commercially successful fruits.

Blackcurrants have a significant amount of vitamin C, as seen in the full macro and micronutrient profile (7);

Calories: 63 kcal
Carbohydrate: 15.4 g
Fiber: –
Sugar: –
Fat: 0.4 g
Protein: 1.4 g
Vitamin C: 201% RDA
Vitamin K: 25% RDA
Manganese: 11% RDA
Potassium: 9% RDA
Copper: 10% RDA

For further information, see our complete guide to black currants and their nutritional benefits.

7. Blueberries

Blueberries are a fruit that practically everyone thinks is healthy, despite their purported health benefits.

They contain a decent variety of vitamins and minerals, as well as health-protective polyphenols.

They have a lovely appearance with a deep blue color.

Blueberries may decrease high blood pressure and improve cardiovascular risk factors, according to research (8, 9). In a good light, this is beneficial.

Blueberries rank near the top of the low carbohydrate fruit list because they are relatively low in carbohydrates.

Here is the nutritional breakdown for 100g (10) of food:

Calories: 57 kcal
Carbohydrate: 14.5 g
Fiber: 2.4 g
Sugar: 10 g
Fat: 0.3 g
Protein: 0.7 g
Vitamin K: 24% RDA
Manganese: 17% RDA
Vitamin C: 16% RDA
Vitamin B6: 3% RDA
Vitamin E: 3% RDA

8. Boysenberries

Blackberries, dewberries, loganberries, and raspberries are combined in a Boysenberry.

Boysenberries grow to a considerable size and comprise approximately 88% water by weight, which is perhaps the greatest feature of this enormous berry.

These have a lovely flavor as well as a nice nutritional profile. The following are their essential nutritional facts:

Calories: 43 kcal
Carbohydrate: 9.6 g
Fiber: 5.3 g
Sugar: 4.3 g
Fat: 0.5 g
Protein: 1.4 g
Vitamin C: 35% RDA
Manganese: 32% RDA
Vitamin K: 25% RDA
Copper: 8% RDA
Vitamin E: 7% RDA

9. Capers

Caps are a kind of fruit, which you may not be aware of.

Typically served alongside salmon and horseradish sauce, capers are a pea-sized green fruit native to parts of the Mediterranean and Asia.

Capers are flower buds from the caper bush that are harvested and subsequently pickled botanically speaking.

As a consequence, due to the extended period in brine, capers have a crisp and salty flavor.

The flavor, however, is very distinct and appealing, as well as being quite savory.

The pairings are especially effective with fish, which is why they are generally served with salmon.

Here’s a list of nutrition facts for each ounce (28g) serving.

Calories: 6.4 kcal
Carbohydrate: 1.4 g
Fiber: 0.9 g
Sugar: 0.1 g
Fat: 0.2 g
Protein: 0.7 g
Vitamin K: 9% RDA
Copper: 5% RDA
Iron: 3% RDA
Magnesium: 2% RDA
Folate: 2% RDA

10. Cherry

Cherries are a drupe (a fruit with a hard stone inside) that is one of the most popular fruit types.

A tiny fruit with a sweet and juicey flavor, the cherry is a tiny fruit. Sour and sweet cherries are the two basic kinds of cherry.

Sour cherries have the slightly better nutritional profile than these two varieties, but they are relatively similar.

Russia, Eastern Europe, and Southern Asia are the primary countries where sour cherries grow.

Turkey and the United States, on the other hand, are the leading sweet cherry producers.

Frozen cherries are available throughout the year, but cherries are a seasonal fruit.

Sour cherries (12) have a nutritional value of per 100g.

Calories: 50 kcal
Carbohydrate: 12.2 g
Fiber: 1.6 g
Sugar: 8.5 g
Fat: 0.3 g
Protein: 1.0 g
Vitamin A: 26% RDA
Vitamin C: 17% RDA
Manganese: 6% RDA
Potassium: 5% RDA
Copper: 5% RDA

11. Black Chokeberry

Otherwise known as Aronia berries, black chokeberries are an acquired taste.

They are one of the most bitter-tasting foods around, which is why they are so unpleasant!

They are, however, among the most polyphenol-rich fruits and have a remarkable diversity of polyphenols.

To be precise, they are the world’s seventh-largest supplier of polyphenols.

Chokeberries are frequently found in sweetened foods like jam and juices because of their unpleasant flavor. In addition, there are a variety of chokeberry wines and teas.

chokeberries provide the following per 100g (13) when it comes to their nutritional profile:

Calories: 47 kcal
Carbohydrate: 9.6 g
Fiber: 5.3 g
Sugar: 4.3 g
Fat: 0.5 g
Protein: 1.4 g
Vitamin C: 35% RDA
Manganese: 32% RDA
Vitamin K: 17% RDA
Iron: 8% RDA
Vitamin E: 8% RDA

12. Cranberry

Cranberries are a tiny, bright red fruit that is eaten.

They are a highly marketed commercial fruit, and they appear in a variety of processed foods including juice, jam, jelly, and more.

They are usually sold in their dried form and include added sugar due to their sour flavor.

Fresh berries, on the other hand, may be found and are pleasantly sour.

They are similar to chokeberries in that they contain a lot of phytonutrients and are generally very bitter or acidic.

Cranberries provide a decent amount of vitamin C per 100g (14);

Calories: 46 kcal
Carbohydrate: 12.2 g
Fiber: 4.6 g
Sugar: 4.0 g
Fat: 0.1 g
Protein: 0.4g
Vitamin C: 22% RDA
Manganese: 6% RDA
Vitamin E: 4% RDA
Vitamin K: 4% RDA
Copper: 4% RDA

13. Date Palm

Date Palm is a sweet fruit that originated in the Middle East and is sometimes referred to as simply “date.”

The tropical appearance of the date fruit tree, from which the fruits derive, is deceiving; one specimen produces hundreds of pounds of fruit every year.

The fruit is eaten fresh and dried by the people.

Dates, for example, are one of the most delicious fruits and have a significant amount of sugar.

In conclusion, for those on low-carb diets, the dried form of the fruit is extremely sweet.

Four pitted dates (15) provide the following nutrients:

Calories: 66.5 kcal
Carbohydrate: 72 g
Fiber: 6.4 g
Sugar: 64 g
Fat: 0 g
Protein: 0.4 g
Potassium: 5% RDA
Copper: 4% RDA
Manganese: 4% RDA
Magnesium: 3% RDA
Vitamin B6: 3% RDA

Dried Fruit

It’s worth pointing out that there are multiple types of dried fruit, even if they aren’t a specific kind of fruit.

While fresh fruit has distinct qualities, these dried fruit choices offer a decent variety of essential nutrients.

For more information, visit the following pages:

14. Durian

Durians are a gigantic tropical fruit native to South-East Asia that is well-known for its distinctive odor.

The durian has a comparable look to the jackfruit, although it is substantially bigger in size.

Durian is a popular ingredient in Thai, Malaysian, and Indonesian cuisines, both sweet and savory. Durian is a common ingredient in many Thai, Malaysian, and Indonesian dishes.

What I really mean by “peculiar” scent is “poor.” This odor is described in a variety of ways, but the term “smells like a gym sock” is probably the most accurate.

The flavor, on the other hand, is quite nice: sweet, creamy, and nutty.

The flavor, on the other hand, is extremely nice – sweet, creamy, and nutty.

The nutritional profile of durians is also unique. In reality, they are one of the few fruits that have a significant amount of carbs and fat.

Per 100g, the durian supplies (16);

Calories: 147 kcal
Carbohydrate: 27.1g
Fiber: 3.8 g
Sugar: –
Fat: 5.3 g
Protein: 1.5 g
Vitamin C: 14% RDA
Vitamin B1: 6% RDA
Vitamin B6: 4% RDA
Manganese: 4% RDA
Potassium: 4% RDA

For further information, read this Durian Fruit Guide.

15. Elderberry

The elderberry fruit is a blue-to-black berry that can be found all around the globe.

It’s also one of the most bitter fruits you can find.

The berries are usually consumed as jam, teas, juices, syrup, and other elderberry products due to their astringent flavor.

Elderberry bushes are simple to grow and generate thousands of berries every year.

Elderberries are a excellent source of vitamin C and have a high concentration of polyphenols (thus their bitter flavor).

Here is their full profile per 100g serving (17);

Calories: 73 kcal
Carbohydrate: 18.4 g
Fiber: 7 g
Sugar: –
Fat: 0.5 g
Protein: 0.7 g
Vitamin C: 60% RDA
Vitamin A: 12% RDA
Vitamin B6: 11% RDA
Iron: 9% RDA
Potassium: 8% RDA

16. Goji Berries

A small red fruit from China and South-Eastern Europe, goji berries are a sweet treat. Goji tea (steeped dried berries) is a traditional Chinese health drink that has been used as a medicinal fruit.

It’s tough to locate fresh goji berries in China, since they’re the major supplier of these berries.

Over the last decade, however, the dried version of the fruit has grown in popularity in Western nations.

The berries’ distinct yet delicious flavor; somewhat sweet, a little bitter, chewier, and moreish contributes to this.

Goji berries, surprisingly, are one of the few fruits that offer carbohydrates and protein. Around 4g protein (14g per 100g) is contained in an ounce of dried berries.

Goji berries provide the following nutrients (18) for each ounce (28g) serving of fruit:

Calories: 98 kcal
Carbohydrate: 22 g
Fiber: 3.6 g
Sugar: 13 g
Fat: 0.1 g
Protein: 4 g
Vitamin A: 50% RDA
Copper: 28% RDA
Selenium: 25% RDA
Vitamin B2: 21% RDA
Iron: 14% RDA

17. Golden Berries

Another dried fruit that has recently gained popularity is golden berries.

The fruit’s genuine name, however, is ‘Peruvian groundcherry.’ They are indigenous to Peru and other South American nations, as their name implies.

The berries are popular in healthy eating circles and are often referred to as a “superfood.”

(Note: a large pinch of salt is recommended when taking any “superfood” assertions.)

If you are one of those individuals who enjoys biting into a raw lemon, give them a shot because they have an extremely bitter flavor.

They are a good source of vitamin C, as are most sour-tasting fruits.

Fresh Peruvian groundcherries provide 19 calories per 100g.

Calories: 53 kcal
Carbohydrate: 11.2 g
Fiber: –
Sugar: –
Fat: 0.7 g
Protein: 1.9 g
Vitamin C: 18% RDA
Vitamin A: 14% RDA
Vitamin B3: 14% RDA
Vitamin B1: 7% RDA
Iron: 6% RDA

18. Gooseberries

Gooseberries are sweet (but acidic) berries that can be found in a variety of different locales throughout the globe.

In the summer months, the berries are available for just a few days, and their color may change depending on cultivar and degree of maturity.

Gooseberries supply 20 percent of the daily requirement per 100 grams.

Calories: 44 kcal
Carbohydrate: 10.18 g
Fiber: 4.3 g
Sugar: 5.4 g
Fat: 0.6 g
Protein: 0.9 g
Vitamin C: 31% RDA
Manganese: 6% RDA
Vitamin B5: 5% RDA
Vitamin B6: 7% RDA
Potassium: 4% RDA

19. Grape

Grapes are a common fruit, and we can find them practically everywhere.

Grapes are also incredibly versatile, and many different wines, juices, jams, and dessert products are made from them.

Grapes are also used to make a variety of wines, juices, jellies, and dessert items. They are incredibly versatile.

The high polyphenol level in grapes is thought to provide health benefits. Grapes, on the other hand, are one of the sweetest fruits.

Grape polyphenol content is allegedly the cause of their health benefits. Grapes, on the other hand, are a very sweet fruit.

As a consequence, since it contains high concentrations of polyphenols and minimal sugar, red wine is commonly regarded as a health drink.

100g of fresh grapes provide 21 calories, according to the USDA.

Calories: 69 kcal
Carbohydrate: 18.1 g
Fiber: 0.9 g
Sugar: 15.5 g
Fat: 0.2 g
Protein: 0.7 g
Vitamin C: 18% RDA
Vitamin K: 18% RDA
Vitamin B1: 5% RDA
Potassium: 5% RDA
Manganese: 4% RDA

20. Grapefruit

Grapefruit is a large citrus fruit believed to originate in Asia.

It’s a crossbreed fruit, which means it wasn’t born from either an orange or a pomelo; rather, it was formed by nature.

The flavor of grapefruit ranges from bitter to sour to sweet. The fruit comes in a variety of colors, including white, pink, and red.

Polyphenols, particularly flavonoids like naringinen, are high in all grapefruit.

Vitamin C is the most prevalent vitamin and mineral in their profile, and a cup (230g) of their food provides (22).

Calories: 96 kcal
Carbohydrate: 24.5 g
Fiber: 3.7 g
Sugar: 15.8 g
Fat: 0.3 g
Protein: 1.8 g
Vitamin C: 120% RDA
Vitamin A: 53% RDA
Potassium: 9% RDA
Vitamin B1: 7% RDA
Folate: 7% RDA

21. Guava

It can generally be found throughout Central and Southern America, particularly in Mexico.

It’s most commonly found in Central and Southern America, especially Mexico.

Guava has a lime-green skin with a pink juicy center that gives it an intriguing look. Guavas may range in flavor from slightly acidic to sweet, depending on the maturity of the fruit.

Green skin of guava softens as it ripens, becoming light yellow in color. Go for a guava with yellow tinges on its skin if you want it to taste sweeter.

Guavas are a fantastic source of vitamin C, with just one little fruit providing 209% of the RDA.

The complete nutritional breakdown for each fruit (23) is as follows:

Calories: 37.4 kcal
Carbohydrate: 7.9 g
Fiber: 3.0 g
Sugar: 4.9 g
Fat: 0.5 g
Protein: 1.4 g
Vitamin C: 209% RDA
Vitamin A: 7% RDA
Folate: 7% RDA
Potassium: 7% RDA
Copper: 6% RDA

22. Jackfruit

Jackfruit is native to India, but it can be found all over the globe in tropical areas.

The fruit has an unusual look, as well as a unusual name. It is the world’s biggest tree fruit, and it resembles an avocado in size.

Imagine carrying that one home! One fruit can weigh up to 35kg. With a soft and sweet peach-colored flesh waiting within, this tropical fruit is said to be delicious.

The fruit has been described as having a distinct flavor, and it has been compared to a wide range of tastes. Pineapple and mango are compared to potatoes, while pulled pork is compared to potatoes.

Several macro and micronutrients, including (24), are found in a cup of jackfruit.

Calories: 155 kcal
Carbohydrate: 39.6 g
Fiber: 2.6 g
Sugar: –
Fat: 0.5 g
Protein: 2.4 g
Vitamin C: 18% RDA
Manganese: 16% RDA
Magnesium: 15% RDA
Copper: 15% RDA
Potassium: 14% RDA

23. Jujube

Jujube (also known as Chinese date) is a fruit that has been grown in China for centuries.

People have traditionally thought that it has numerous strong effects, including antibacterial, anti-inflammatory, and contraceptive properties. It plays a critical part in traditional Chinese medicine.

Jujube can be eaten fresh, dried, or in a variety of prepared items such as jujube tea.

When fresh, Jujube has a pleasant and luscious flavor, which intensifies in the dried form.

Calories: 79 kcal
Carbohydrate: 20.2 g
Fiber: –
Sugar: –
Fat: 0.2 g
Protein: 1.2 g
Vitamin C: 115% RDA
Potassium: 7% RDA
Copper: 6% RDA
Vitamin B6: 6% RDA
Manganese: 6% RDA

24. Juniper Berries

While juniper berries are not technically a berry/fruit, they are commonly classified as such.

Juniper berries are used as a spice, and their flavor is present in gin, among other things.

While fresh juniper berries resemble blueberries, they have a distinct flavor.

They’re slightly fruity, spicy, and a little peppery; they have a bitter woody feel. They are a frequent option for flavor and seasoning various soups and meat-based meals because of their flavor.

The flavor, on the other hand, is quite strong, so just a little (.1 gram) is required. As a consequence, the quantity of nutrients provided is insignificant.

25. Kiwi

The green, succulent fruit kiwifruit is a delight to eat.

It is one of the world’s most well-known fruit types and is also known as ‘Chinese gooseberry.’

In most developed countries, the fruit is readily available and grows easily.

Kiwifruit has olive-colored hairy skin that protects its green flesh and black seeds, which are somewhat acidic but mostly sweet.

Vitamin C is plentiful in kiwis. It’s worth noting that one small fruit provides more than the RDA.

One small kiwi (27) has the following nutritional information:

Calories: 46.4 kcal
Carbohydrate: 11.1 g
Fiber: 2.3 g
Sugar: 6.8 g
Fat: 0.4 g
Protein: 0.9 g
Vitamin C: 117% RDA
Vitamin K: 38% RDA
Potassium: 7% RDA
Vitamin E: 6% RDA
Copper: 4% RDA

26. Kumquat

Kumquats are a citrus fruit that looks a lot like oranges and has several similarities.

They are, however, significantly smaller, and you may consume them all at once.

Kumquats have a very tart flesh, which makes their flavor substantially different from the sweet flavor of oranges.

The fruit has a contrast of sweet and sour flavors because the rind is somewhat sweet.

Kumquats are a rich source of vitamin C, much like other citrus fruits. Kumquats provide (28) per 3oz (85g) serving.

Calories: 57 kcal
Carbohydrate: 13.5 g
Fiber: 5.4 g
Sugar: 7.8 g
Fat: 0.6 g
Protein: 0.5 g
Vitamin C: 60% RDA
Vitamin A: 6% RDA
Calcium: 6% RDA
Manganese: 6% RDA
Magnesium: 3% RDA

27. Lemon

Another fruit to try if you like sour fruits is the lemon, which is a yellow citrus fruit native to Asia.

Lemons are a well-known culinary fruit with a sweet, soft flesh hidden behind a tough yellow exterior. Thousands of recipes, for example, require a squeeze of fresh lemon juice.

Lemons’ high concentration of citric acid gives them added value as cleaning agents.

Moreover, lemon cakes, lemon juice, lemon jam, and lemong tea are just a few of the many lemon-based food items available.

The major nutrient in lemons is vitamin C, in terms of nutrition. Per a standard-sized fruit (29), the fruit contains the following vitamins and minerals:

Calories: 25.8 kcal
Carbohydrate: 25.4 g
Fiber: 1.6 g
Sugar: 1.5 g
Fat: 0.2 g
Protein: 0.6 g
Vitamin C: 51% RDA
Calcium: 2% RDA
Potassium: 2% RDA
Vitamin B1: 2% RDA
Vitamin B6: 2% RDA

28. Lime

The lime is a sour citrus fruit that is closely related to lemons.

Limes, on the other hand, are somewhat more acidic while limes are somewhat more bitter.

Except for the color, the flesh of both fruits appears to be identical, and their nutritional profile and health benefits are comparable.

Lime species come in a variety of shapes and sizes, and it is thought that they originated in Indonesia and Southeast Asia.

It’s not uncommon to flavor beverages, cocktails, and teas with limes, which are similar to lemons.

Calories: 31.3 kcal
Carbohydrate: 7.1 g
Fiber: 1.9 g
Sugar: 1.1 g
Fat: 0.1 g
Protein: 0.5 g
Vitamin C: 32% RDA
Potassium: 2% RDA
Calcium: 2% RDA
Iron: 2% RDA
Copper: 2% RDA

29. Longan Fruit

The lychee fruit and rambutan, both of which are members of this botanical family, are a little more well-known.

The fruit’s unusual appearance has earned it the moniker “dragon’s eye,” which is popular throughout China since it may have originated there.

Longans have an olive-brown skin that surrounds a brilliant white seed with a large black seed.

The flesh of longan fruits is delicate and smooth, with a rich, mouthwatering flavor. The fruit has a delicious flavor and is used in various Asian cuisines for culinary purposes.

Nutritionally, a 100g serving provides (31);

Calories: 60 kcal
Carbohydrate: 15.1 g
Fiber: 11.1 g
Sugar: –
Fat: 0.1 g
Protein: 0.3 g
Vitamin C: 14% RDA
Potassium: 8% RDA
Copper: 8% RDA
Vitamin B2: 8% RDA
Manganese: 3% RDA

30. Lychee

The lychee, which is comparable to rambutan and longan fruit in terms of nature, is a tropical fruit.

The flesh, nutritional qualities, and flavor are all similarly similar, for example.

The primary distinction is, of course, the outer skin. Lychees and rambutan have a textured reddish-purple outer peel, whereas longans have a light brown peel that resembles potato skin.

In comparison to longan fruit, lychee are slightly sweeter, but not as sweet as rambutan.

The lychee originated in Guangdong, China, and dates back to the mid-11th century. Lychees, like other fruit in the soapberry family, are a large source of vitamin C.

The complete lychees profile (per 100g) is shown below;

Calories: 66 kcal
Carbohydrate: 16.5 g
Fiber: 1.3 g
Sugar: 15.2 g
Fat: 0.4 g
Protein: 0.8 g
Vitamin C: 119% RDA
Copper: 7% RDA
Vitamin B6: 5% RDA
Potassium: 5% RDA
Vitamin B2: 4% RDA

31. Mango

Mangoes are a tropical fruit with extremely sweet and juicy flesh that is sometimes referred to as the “king of fruits.”

They grow in countries like India, the Philippines, and Thailand, and they are indigenous to South Asia.

Mangoes are a type of fruit that has a stone encased in delicious, soft, and tangy yellow flesh (making them drupes); they have a mild sweet flavor.

The fruit is usually consumed fresh, whole, but there are many smoothie and dessert recipes that call for it.

Since mangoes are one of the highest carbohydrate/sugar fruits, the sweet flavor makes sense.

Mangoes provide (33) per cup (165g) serving.

Calories: 107 kcal
Carbohydrate: 28.1 g
Fiber: 3.0 g
Sugar: 24.4 g
Fat: 0.4 g
Protein: 0.8 g
Vitamin C: 76% RDA
Vitamin A: 25% RDA
Vitamin B6: 11% RDA
Copper: 9% RDA
Vitamin E: 9% RDA

32. Melon

Melon is a sweet-tasting fleshy fruit that is related to the higher sugar fruits.

Melons are, botanically speaking, a kind of berry, which is rather odd. Since melons look so different from berries like strawberries and blueberries, not many people realize this!

The fruit comes in a variety of shapes and sizes, with Africa and South West Asia as the places of origin.

Melons are a popular fruit during the summer because they are juicy and delicious.

The following nutrients are found in one cup of chopped honeydew melon (170g);

Calories: 61.2 kcal
Carbohydrate: 15.5 g
Fiber: 1.4 g
Sugar: 13.8 g
Fat: 0.2 g
Protein: 0.9 g
Vitamin C: 51% RDA
Potassium: 11% RDA
Folate: 8% RDA
Vitamin B6: 7% RDA
Vitamin K: 6% RDA

It’s worth noting, however, that there are a variety of melons out there with somewhat distinct properties.

33. Mulberry

Mulberries are a popular berry that grows across the globe and comes in a variety of shapes and sizes.

Mulberry grows in a variety of colors, but black, red, and white are the most common.

The white varieties are mostly found in China, while black and red mulberries are native to the United States.

White mulberries, on the other hand, are mostly imported from China. We buy them in dried form.

These berries have a much sweeter flavor than the red and black kinds, as well as being somewhat smaller.

Calories: 60.2 kcal
Carbohydrate: 13.7 g
Fiber: 2.4 g
Sugar: 11.3 g
Fat: 0.5 g
Protein: 2.0 g
Vitamin C: 85% RDA
Vitamin K: 14% RDA
Iron: 14% RDA
Potassium: 8% RDA
Vitamin B2: 8% RDA

34. Nectarines

Nectarines are a peach relative that is often eaten as a fruit.

The fruit is a thirst-quenching summer fruit with a high water content and a sweet, juicy flavor.

The following nutritional information may be found in a typical nectarine (36):

Calories: 63 kcal
Carbohydrate: 15.1 g
Fiber: 2.4 g
Sugar: 11.2 g
Fat: 0.45 g
Protein: 1.5 g

35. Olives

Olives are a fruit, but most people don’t realize it.

Olives lack the sweet flavor that most fruits have, and they provide a source of healthy fats, therefore this is likely.

Olives are one of my favorite foods because they come in so many different varieties and each taste a little different. Despite popular belief, there are thousands of olive species. They are simply divided into green and black olives.

Olives are thought to have spread across the Mediterranean area after they were first cultivated in Italy millions of years ago. Olives are now grown all over the globe.

Olives supply 36 calories per 100 grams.

Calories: 81 kcal
Carbohydrate: 5.6 g
Fiber: 2.5 g
Sugar: 0g
Fat: 6.9 g
Protein: 1.0 g
Sodium: 37% RDA
Iron: 18% RDA
Copper: 11% RDA
Vitamin E: 8% RDA
Vitamin A: 7% RDA

36. Orange

The world’s most prevalent fruit is the orange.

Surprisingly, the orange is a hybrid rather than an original species and is a citrus fruit. Oranges are a cross between the pomelo and mandarin, which you may not be aware of.

The hard, outer peel of oranges protects the soft, sweet core. The fruit has a sweet flavor with a (very slight) acidic flavor in general. Orange varieties, on the other hand, come in a variety of sweet, bitter, and sour flavors.

The edible sort we buy in stores and in orange juice is often the sweet sorts.

Oranges are a good source of vitamin C and have a relatively high amount of carbohydrates.

(37) large oranges are supplied.

Calories: 86.5 kcal
Carbohydrate: 78.8 g
Fiber: 4.4 g
Sugar: 17.2 g
Fat: 0.2 g
Protein: 1.7 g
Vitamin C: 163% RDA
Folate: 14% RDA
Vitamin B1: 11% RDA
Potassium: 10% RDA
Vitamin A: 8% RDA

37. Papaya

The papaya is a tropical fruit with a foreign name.

Papayas are native to Central America and can be found in most tropical nations across the globe.

Because of the worldwide fruit trade, they were previously thought to be “exotic,” but they are now ubiquitous in most nations.

The exterior skin of the fruit is smooth, while the inside flesh is soft and reddish-orange.

Papayas resemble a cross between a giant pear and butternut squash when they are ripe. They have a similar flavor to mangoes, although they are less sweet.

They contain a high concentration of polyphenols and provide the following nutrients per cup (140g) (38), much like other brightly colored fruits.

Calories: 54.6 kcal
Carbohydrate: 13.7 g
Fiber: 2.5 g
Sugar: 8.3 g
Fat: 0.2 g
Protein: 0.9 g
Vitamin C: 144% RDA
Vitamin A: 31% RDA
Folate: 13% RDA
Potassium: 10% RDA
Vitamin E: 5% RDA

Find out more in this full guide to the nutritional values and benefits of papaya.

38. Passion Fruit

Passion fruit, which is native to South America and thought to have originated in Brazil, Paraguay, and Argentina, is another tropical fruit (technically a berry).

The fruit is now cultivated all over the world, particularly in the tropics and subtropics.

Passion fruit is roughly the size of a golf ball and is one of the most unusual fruits. A yellow, gelatinous sticky, and sweet flesh is encased in a hard, brown outer shell.

This delicious pulp is comparable to that of tomatoes, and it contains a lot of edible seeds.

Passion fruit, on the other hand, comes in a variety of shapes and sizes, with some (like the ‘golden passion fruit’) being the size of a grapefruit.

Although being one of the higher-carb fruits, fiber accounts for around 50% of passion fruit’s carbohydrates.

Passion fruit provides the following nutrients per 5-fruit serving (39);

Calories: 88 kcal
Carbohydrate: 21 g
Fiber: 9.5 g
Sugar: 2.0 g
Fat: 0.1 g
Protein: 0.4 g
Vitamin C: 45% RDA
Vitamin A: 25% RDA
Potassium: 10% RDA
Iron: 10% RDA
Phosphorus: 5% RDA

39. Pear

Pears are a delectable, sweet, and fruity fruit.

They grow naturally all around the globe, with China being the point of origin for many other fruits.

From the conventional “pear-shaped” European species to the huge, spherical Chinese/Korean pear, there are so many different varieties of pears in existence.

The same thin, crisp skin and sweet, juicy white flesh characterize all pears.

The flavor and fragrance of pears combines the deliciousness of an apple with a citrus-like fragrance.

When you bite into the meat, it is crunchy and contains a significant quantity of water.

Pears have the highest water content of any fruit (40), with an overall moisture content of 84% by weight.

Pears have a decent amount of vitamins and minerals, however it is not particularly high in any one nutrient.

A medium-sized pear (41) has the following profile.

Calories: 103 kcal
Carbohydrate: 27.5 g
Fiber: 5.5 g
Sugar: 17.4 g
Fat: 0.2 g
Protein: 0.7 g
Vitamin C: 14% RDA
Vitamin K: 10% RDA
Copper: 7% RDA
Potassium: 6% RDA
Manganese: 4% RDA

40. Persimmon

The most common cultivars of sapimmons are native to East Asia, notably China, Japan, and Korea; they are often accessible.

The two distinct varieties of persimmon fruit are a brilliant orange color.

The fuyu persimmon has a crisp, slightly sweet, and crunchy flesh that is similar to that of a wide-shaped tomato.

Hachiya persimmons have a Rounder, taller form as well. When it’s fresh, this persimmon has a solid, solid heft and is extremely bitter. As a result, they should not be consumed until completely mature.

Squeezing the fruit should feel like there are huge volumes of water inside once it is mature. The fruit becomes extremely soft. Because it’s so soft, this type of persimmon is usually served with a spoon.

Like most orange plant foods, persimmons are a good provider of vitamin A in the form of beta-carotene (42). Per fruit;

Calories: 118 kcal
Carbohydrate: 31.2 g
Fiber: 6g
Sugar: 21 g
Fat: 0.3 g
Protein: 1.0 g
Vitamin A: 55% RDA
Manganese: 30% RDA
Vitamin C: 21% RDA
Copper: 9% RDA
Vitamin B6: 8% RDA

41. Pineapple

Pineapples are a tropical fruit from South America that is sweet and slightly acidic.

In tropical areas of the globe, such as the Philippines and the Caribbean, it is becoming increasingly prevalent.

The hard yellow flesh of pineapples lends a rich, sweet flavor.

Pineapples have a variety of culinary applications, similar to other tropical fruits. Juice, smoothies, desserts, and even pizzas are just a few of the dishes that use them.

Vitamin C and the mineral manganese are both abundant in pineapples. Pineapples provide (43) per cup (165g) serving.

Calories: 82.5 kcal
Carbohydrate: 21.6 g
Fiber: 2.3 g
Sugar: 16.3 g
Fat: 0.2 g
Protein: 0.9 g
Vitamin C: 131% RDA
Manganese: 76% RDA
Vitamin B1: 9% RDA
Vitamin B6: 9% RDA
Copper: 9% RDA

42. Plum

Plums, which originated in China, are tiny and spherical purple fruits.

The succulent meat is covered by a dark purple skin that may vary from yellow-orange to reddish-purple in hue.

Plums may be eaten fresh or dried, also known as prunes.

The variety and degree of maturity of plums impact the flavor. An unripe plum can be quite bitter, even when ripe plums are sweet.

Plums are a rich source of polyphenols, and research shows that they may help prevent bone loss (44).

One plum has a nutritional profile of 45 (see table below).

Calories: 30.4 kcal
Carbohydrate: 7.5 g
Fiber: 0.9 g
Sugar: 6.5 g
Fat: 0.2 g
Protein: 0.5 g
Vitamin C: 10% RDA
Vitamin A: 5% RDA
Vitamin K: 5% RDA
Potassium: 3% RDA
Copper: 2% RDA

43. Pomegranate

In terms of appearance and flavor, pomegranates are unique.

They were first cultivated in the Middle East and Mediterranean area, and are thought to have originated in the Indian subcontinent.

Pomegranate farming is now widely practiced in arid and hot parts of the globe.

The thick, firm red skin of this interesting variety of fruit

Hundreds of red edible seeds (known as arils) are separated into separate chambers by a white stringy substance known as albedo inside the pomegranate.

Pomegranates are a fiber-rich, vitamin- and mineral-rich fruit that contains 46% of the daily recommended intake;

Calories: 234 kcal
Carbohydrate: 52.7 g
Fiber: 11.3 g
Sugar: 38.5 g
Fat: 3.3 g
Protein: 4.7 g
Vitamin C: 58% RDA
Potassium: 48% RDA
Manganese: 27% RDA
Vitamin B6: 22% RDA
Vitamin B2: 19% RDA

44. Pomelo

Pomelo, the biggest citrus fruit, has a significant vitamin C concentration.

A typical pomelo fruit has a nutritional profile of 47 and weighs 609 grams.

Calories: 231 kcal
Carbohydrates: 58.6 g
Fiber: 6.09 g
Fat: 0.24 g
Protein: 4.63 g

See this Pomelo nutritional benefits guide for the complete values.

45. Rambutan

Rambutan is a tropical fruit native to Malaysia and Indonesia in South-East Asia.

The rambutan is a fruit with an odd appearance that few people have seen.

In reality, it appears to originate from another planet! The outer skin of this fruit is crimson, with red and

green spiky hairs covering it.

The meat inside is delicate, white, and spherical, with a big seed in the center. The skin feels leathery while the leathery feeling comes from the flesh inside.

Rambutan are sweeter and less juicy than lychee, but they have a similar flavor.

Rambutan provides 48% and 49% of the daily recommended intake for adults.

Calories: 68 kcal
Carbohydrate: 16 g
Fiber: 2.8 g
Sugar: 13.2 g
Fat: 0.3 g
Protein: 0.9 g
Vitamin C: 66% RDA
Manganese: 10% RDA
Copper: 9% RDA
Potassium: 5% RDA
Magnesium: 4% RDA

46. Raspberry

RASPBERRIES, which grow in temperate climates, are one of the most extensively farmed fruits on the planet.

RASPBERRIES differ in look depending on the country, as they come in dozens of cultivars.

The fruit is made up of dozens of small drupelets, and the berries develop on raspberry bushes.

The meat of the raspberry is delicate and has a slight sweet and juicy flavor.

Raspberries are rich in polyphenols and have substantial quantities of vitamin C and manganese, making them a kind of berry.

raspberries contain 50 calories per cup (123g).

Calories: 64 kcal
Carbohydrate: 14.7 g
Fiber: 8.0 g
Sugar: 5.4 g
Fat: 0.8 g
Protein: 1.5 g
Vitamin C: 54% RDA
Manganese: 41% RDA
Vitamin K: 12% RDA
Magnesium: 7% RDA
Folate: 6% RDA

47. Redberries

Lingonberries are frequently referred to by the term ‘redberry.

In reality, depending on the country, this fruit is known by a variety of names. Mountain cranberry, red whortleberry, cowberry, and foxberry are just a few examples of names you might see.

Berry consumption is widespread in Europe and Northern America, with a tart flavor. As a consequence, numerous sweetened jams, drinks, and desserts include the berries.

Redberries provide 51 milligrams of antioxidants per cup.

Calories: 71 kcal
Carbohydrate: 16.3 g
Fiber: 3.7 g
Sugar: 8.3 g
Fat: 0.5 g
Protein: 1.1 g
Vitamin C: 72% RDA
Iron: 4% RDA
Calcium: 3% RDA
Vitamin A: 3% RDA

48. Rhubarb

Rhubarb’s origins are unknown, although it currently grows across much of the globe.

Large, harmful leaves and long, edible stems characterize the rhubarb plant.

Rhubarb is actually a vegetable, not a fruit. This guide, on the other hand, includes it since it is often considered a fruit (and consumed as one).

Rhubarb is sour and very tart, and it appears in a variety of sweetened desserts.

Rhubarb, for example, has a long history of medicinal use. It is a powerful laxative that may help alleviate constipation in particular. In some susceptible individuals, it might also cause stomach discomfort (52).

One cup of rhubarb provides (53 calories) in terms of nutrition.

Calories: 25.6 kcal
Carbohydrate: 5.5 g
Fiber: 2.2 g
Sugar: 1.3 g
Fat: 0.2 g
Protein: 1.1 g
Vitamin K: 45% RDA
Vitamin C: 16% RDA
Manganese: 12% RDA
Potassium: 10% RDA
Calcium: 10% RDA

49. Starfruit

One of the most visually appealing fruits is starfruit. Each slice of fruit resembles a brilliant yellow star when you cut it.

It’s a sweet and acidic fruit that originated in South and Southeast Asia.

When mature, the meat is solid and ranges in color from green to a vivid, brilliant yellow.

Starfruit is one of the most hydrating fruits, with more than 90% water by weight.

The fruit may be harmful to people with renal issues, despite the fact that it is healthy and has a decent nutrient composition. Anyone with chronic renal illness should avoid it (54).

One starfruit has a nutritional profile of 55 (55).

Calories: 28.2 kcal
Carbohydrate: 6.2 g
Fiber: 2.5 g
Sugar: 3.6 g
Fat: 0.3 g
Protein: 0.9 g
Vitamin C: 52% RDA
Copper: 6% RDA
Vitamin B5: 4% RDA
Folate: 3% RDA
Potassium: 3% RDA

50. Strawberry

The strawberry is a highly popular (and delicious) fruit across the globe.

Strawberries are an accessory fruit since they are technically berries but do not constitute berryhood.

Strawberries are a soft and sweet-tasting fruit that is commonly eaten fresh with cream or in a variety of desserts.

Strawberries, in addition to their flavor, also have a sweet fragrance.

Candy, soaps, creams, lip balms, and other products with strawberry scents and flavors are common as a result of this.

Strawberries provide a lot of vitamin C and have a great nutritional profile. The fruit provides 56 calories per cup (152g).

Calories: 48.6 kcal
Carbohydrate: 11.7 g
Fiber: 3 g
Sugar: 7.4 g
Fat: 0.5 g
Protein: 01.0 g
Vitamin C: 149% RDA
Manganese: 29% RDA
Folate: 9% RDA
Potassium: 7% RDA
Magnesium: 5% RDA

51. Tangerine

Tangerines are a smaller fruit than oranges, and their shape is more flat (flatter) than that of the other fruit.

Tangerines, on the other hand, have a stronger flavor and are sweeter and more aromatic than ordinary oranges.

Tangerines have a more delicate skin that is simpler to peel, making them an ideal snack while you’re away from the house.

Tangerines provide tiny amounts of most other micronutrients and are rich in vitamin C.

(57) is the number of medium-sized tangerines available.

Calories: 46.6 kcal
Carbohydrate: 11.7 g
Fiber: 2.8 g
Sugar: 21.8 g
Fat: 0.3 g
Protein: 0.7 g
Vitamin C: 39% RDA
Vitamin A: 12% RDA
Potassium: 4% RDA
Folate: 4% RDA
Calcium: 3% RDA

52. Ugli Fruit

In 1924, Jamaican farmers discovered Ugli fruit, which is a one-of-a-kind hybrid fruit.

The fruit has an orange, grapefruit, and tangerine flavor to it, which is unusual.

The ugli fruit isn’t the world’s worst-looking fruit; it just appears to be a little drab. Despite its name, it isn’t.

There is, however, a vivid orange flesh beneath the firm and thick greenish-yellow skin.

Ugli fruit have a slightly more sour orange flavor and are very juicy and sweet.

One ugli fruit provides 58 calories, which is a nutritional value.

Calories: 90 kcal
Carbohydrate: 22 g
Fiber: 4 g
Sugar: 16 g
Fat: 0 g
Protein: 2 g
Vitamin C: 140% RDA
Calcium: 4% RDA

53. Watermelon

Watermelons are a huge fruit that is native to tropical and subtropical climates and grows in Southern Africa.

Watermelons, as the name suggests, are a fruit with a high water content; 91.5% to be precise.

The fruit size varies greatly, from a few kilograms to enormous amounts of weight.

According to reports, the 159kg (351 pound) Tennessee watermelon was the biggest ever recorded.

A cup (154g) of watermelons contains the following nutrients; it is sweet and juicy.

Calories: 46.2 kcal
Carbohydrate: 11.6 g
Fiber: 0.6 g
Sugar: 9.5 g
Fat: 0.2 g
Protein: 0.9 g
Vitamin C: 21% RDA
Vitamin A: 18% RDA
Potassium: 5% RDA
Magnesium: 4% RDA
Vitamin B5: 3% RDA

This 50-type fruit guide is over now.

See this guide to 20 different berries for more articles on fruit.

In addition, is there any truth to the frequent assertion that fructose in fruit may be unhealthy? There’s more information about it here.