The 30 Healthiest Fruits On Earth The Ultimate Fruit Health Rankings, 30-26

30. Grapes

Grape Nutrition Facts (100 g):

Calories 69 Sugar 15 grams Fiber 1 gram Omega 3s 11.0 mg Antioxidants 0.64 mmol12 Glycemic Load 6 Vitamin A 1% B Vitamins 15% Vitamin C 18% Vitamin E 1% Vitamin K 18% Potassium 5%

Composite Nutrition Score, Grapes: 23

29. Figs

Fig Nutrition Facts (100 g):

Calories 74 Sugar 16 grams Fiber 3 grams Omega 3s 0.0 mg Antioxidants 0.96 mmol Glycemic Load 6 Vitamin A 3% B Vitamins 19% Vitamin C 3% Vitamin E 1% Vitamin K 6% Potassium 7%

Composite Nutrition Score, Figs:25

28. Bananas

Banana Nutrition Facts (100 g):

Calories 89 Sugar 12 grams Fiber 3 grams Omega 3s 27.0 mg Antioxidants 0.23 mmol Glycemic Load 8 Vitamin A 3% B Vitamins 35% Vitamin C 33% Vitamin E 1% Vitamin K 1% Potassium 10%

Composite Nutrition Score, Bananas: 28

27. Sweet Cherries

Sweet Cherries Nutrition Facts (100 g):

Calories 63 Sugar 13 grams Fiber 2 grams Omega 3s 26.0 mg Antioxidants 1.42 mmol Glycemic Load 5 Vitamin A 1% B Vitamins 10% Vitamin C 12% Vitamin E 0% Vitamin K 3% Potassium 6%

Composite Nutrition Score, Sweet Cherries: 31

26. Pears

Pear Nutrition Facts (100 g):

Calories 58 Sugar 10 grams Fiber 3 grams Omega 3s 0.0 mg Antioxidants .21 mmol Glycemic Load 3 Vitamin A 0% B Vitamins 6% Vitamin C 7% Vitamin E 1% Vitamin K 6% Potassium 3%

25. Apples

Apple Nutrition Facts (100 g):

Calories 52 Sugar 10 grams Fiber 2 grams Omega 3s 9.0 mg Antioxidants .31 mmol Glycemic Load 3 Vitamin A 1% B Vitamins 7% Vitamin C 8% Vitamin E 1% Vitamin K 3% Potassium 3%

Composite Nutrition Score, Apples: 32

24. Mangoes

Mango Nutrition Facts (100 g):

Calories 65 Sugar 15 grams Fiber 2 grams Omega 3s 37 mg Antioxidants .78 mmol Glycemic Load 5 Vitamin A 15%

B Vitamins 22% Vitamin C 46% Vitamin E 6% Vitamin K 5% Potassium 4%

Composite Nutrition Score, Mangoes: 33

23. Tangerines

Tangerine Nutrition Facts (100 g):

Calories 53 Sugar 11 grams Fiber 2 grams Omega 3s 18 mg Antioxidants .53 mmol Glycemic Load 4 Vitamin A 14% B Vitamins 18% Vitamin C 44% Vitamin E 1% Vitamin K 0% Potassium 5%

Composite Nutrition Score, Tangerines: 34

22. Plums

Plum Nutrition Facts (100 g):

Calories 46 Sugar 10 grams Fiber 1 grams Omega 3s 0.0 mg Antioxidants 1.43 mmol Glycemic Load 3 Vitamin A 7% B Vitamins 9% Vitamin C 16% Vitamin E 1% Vitamin K 8% Potassium 4%

Composite Nutrition Score, Plums: 35

21. Passion Fruit

Passion Fruit Nutrition Facts (100 g):

Calories 97 Sugar 11 grams Fiber 10 grams Omega 3s 1.0 mg Antioxidants .44 mmol Glycemic Load 6 Vitamin A 25% B Vitamins 23% Vitamin C 50% Vitamin E 0% Vitamin K 1% Potassium 10%

20. Clementines

Clementine Nutrition Facts (100 g):

Calories 47 Sugar 9 grams Fiber 2 grams Omega 3s 0.0 mg Antioxidants .86 mmol Glycemic Load 4 Vitamin A 0% B Vitamins 21% Vitamin C 81% Vitamin E 1% Vitamin K 0%

Potassium 5%

Composite Nutrition Score, Clementines: 36

19. Pineapple

Pineapple Nutrition Facts (100 g):

Calories 50 Sugar 10 grams Fiber 1 grams Omega 3s 17.0 mg Antioxidants 0.70 mmol Glycemic Load 3 Vitamin A 1% B Vitamins 22% Vitamin C 80% Vitamin E 0% Vitamin K 1% Potassium 3%

Composite Nutrition Score, Pineapple: 37

18. Oranges

Orange Nutrition Facts (100 g):

Calories 47 Sugar 9 grams Fiber 2 grams Omega 3s 7.0 mg Antioxidants 0.93 mmol Glycemic Load 3 Vitamin A 4% B Vitamins 23% Vitamin C 75% Vitamin E 1% Vitamin K 0% Potassium 5%

Composite Nutrition Score, Oranges: 37

17. Watermelon

Watermelon Nutrition Facts (100 g):

Calories 30 Sugar 6 grams Fiber 0 grams Omega 3s 0.0 mg Antioxidants .08 mmol Glycemic Load 2 Vitamin A 11% B Vitamins 9% Vitamin C 13% Vitamin E 0% Vitamin K 0% Potassium 3%

Composite Nutrition Score, Watermelon: 37

16. Pomegranate

Pomegranate Nutrition Facts (100 g):

Calories 83 Sugar 14 grams Fiber 4 grams Omega 3s 0.0 mg Antioxidants 4.37 mmol Glycemic Load 6 Vitamin A 0%

B Vitamins 26% Vitamin C 17% Vitamin E 3% Vitamin K 21% Potassium 7%

Composite Nutrition Score, Pomegranate: 38 15. Peaches

Peach Nutrition Facts (100 g):

Calories 39 Sugar 8 grams Fiber 1 grams Omega 3s 2.0 mg Antioxidants .13 mmol Glycemic Load 3 Vitamin A 7% B Vitamins 12% Vitamin C 11% Vitamin E 4% Vitamin K 3% Potassium 5%

Composite Nutrition Score, Peaches: 38

14. Nectarines

Nectarine Nutrition Facts (100 g):

Calories 44 Sugar 8 grams Fiber 2 grams Omega 3s 2.0 mg Antioxidants 0.12 mmol Glycemic Load 3 Vitamin A 7% B Vitamins 14% Vitamin C 9% Vitamin E 4% Vitamin K 3% Potassium 6%

Composite Nutrition Score, Nectarines: 39

13. Grapefruit

Grapefruit Nutrition Facts (100 g):

Calories 42 Sugar 7 grams Fiber 2 grams Omega 3s 8.0 mg Antioxidants 0.75 mmol Glycemic Load 3 Vitamin A 23% B Vitamins 15% Vitamin C 52% Vitamin E 1% Vitamin K 0% Potassium 4%

Composite Nutrition Score, Grapefruit: 40

12. Honeydew

Honeydew Nutrition Facts (100 g):

Calories 36 Sugar 8 grams Fiber 1 grams Omega 3s 33.0 mg Antioxidants .12 mmol Glycemic Load 2 Vitamin A 1% B Vitamins 17% Vitamin C 30% Vitamin E 0% Vitamin K 4% Potassium 7%

Composite Nutrition Score, Honeydew: 41

11. Apricots

Apricot Nutrition Facts (100 g):

Calories 48 Sugar 9 grams Fiber 2 grams Omega 3s 0.0 mg Antioxidants 2.59 mmol Glycemic Load 4 Vitamin A 60% B Vitamins 14% Vitamin C 26%

Vitamin E 4% Vitamin K 6% Potassium 7%

Composite Nutrition Score, Apricots: 44 10. Blueberries

Blueberry Nutrition Facts (100 g):

Calories 57 Sugar 10 grams Fiber 2 grams Omega 3s 58.0 mg Antioxidants 3.80 mmol Glycemic Load 4 Vitamin A 1% B Vitamins 11% Vitamin C 16% Vitamin E 3% Vitamin K 24% Potassium 2%

Composite Nutrition Score, Blueberries: 44

9. Sour Cherries

Sour Cherry Nutrition Facts (100 g):

Calories 50 Sugar 8 grams Fiber 2 grams Omega 3s 44.0 mg Antioxidants 5.50 mmol Glycemic Load 4 Vitamin A 26% B Vitamins 11% Vitamin C 17% Vitamin E 0% Vitamin K 3% Potassium 5%

Composite Nutrition Score, Sour Cherries: 46

8. Cantaloupe

Cantaloupe Nutrition Facts (100 g):

Calories 34 Sugar 8 grams Fiber 1 grams Omega 3s 46.0 mg Antioxidants 0.19 mmol Glycemic Load 3 Vitamin A 68% B Vitamins 18% Vitamin C 61% Vitamin E 0% Vitamin K 3% Potassium 8%

Composite Nutrition Score, Cantaloupe: 47

7. Papaya

Papaya Nutrition Facts (100 g):

Calories 39 Sugar 6 grams Fiber 2 grams Omega 3s 25.0 mg Antioxidants .42 mmol Glycemic Load 2 Vitamin A 22% B Vitamins 19% Vitamin C 103% Vitamin E 4% Vitamin K 3%

Potassium 7%

Composite Nutrition Score, Papaya: 47

6. Kiwi

Kiwi Nutrition Facts (100 g):

Calories 61 Sugar 9 grams Fiber 3 grams Omega 3s 42.0 mg Antioxidants 1.08 mmol Glycemic Load 4 Vitamin A 12% B Vitamins 16% Vitamin C 155% Vitamin E 7% Vitamin K 50% Potassium 9%

Composite Nutrition Score, Kiwi:48 5. Cranberries

Cranberry Nutrition Facts (100 g):

Calories 46 Sugar 4 grams Fiber 5 grams Omega 3s 22.0 mg Antioxidants 2.22 mmol Glycemic Load 2 Vitamin A 1% B Vitamins 9% Vitamin C 22% Vitamin E 6% Vitamin K 6% Potassium 2%

Composite Nutrition Score, Cranberries: 50

4. Strawberries

Strawberry Nutrition Facts (100 g):

Calories 32 Sugar 5 grams Fiber 2 grams Omega 3s 65.0 mg Antioxidants 2.77 mmol Glycemic Load 2 Vitamin A 0% B Vitamins 14% Vitamin C 98% Vitamin E 1% Vitamin K 3% Potassium 4%

Composite Nutrition Score, Strawberries: 53

3. Guava

Guava Nutrition Facts (100 g):

Calories 68 Sugar 9 grams Fiber 5 grams Omega 3s 112.0 mg Antioxidants 1.20 mmol Glycemic Load 4 Vitamin A 12% B Vitamins 34% Vitamin C 381% Vitamin E 4% Vitamin K 3% Potassium 12%

Composite Nutrition Score, Guava: 55

2. Raspberries

Raspberry Nutrition Facts (100 g):

Calories 52 Sugar 4 grams Fiber 6 grams Omega 3s 126.0 mg Antioxidants 2.89 mmol Glycemic Load 2 Vitamin A 1% B Vitamins 18% Vitamin C 54% Vitamin E 4% Vitamin K 12% Potassium 4%

Composite Nutrition Score, Raspberries: 61

1. Blackberries

Blackberry Nutrition Facts (100 g):

Calories 43 Sugar 5 grams Fiber 5 grams Omega 3s 94. mg Antioxidants 4.77 mmol Glycemic Load 3 Vitamin A 4% B Vitamins 16% Vitamin C 35% Vitamin E 6%

Vitamin K 25% Potassium 5%

Composite Nutrition Score, Blackberries: 64

Not All Fruits Are Created Equal

The type of fruit will also make a difference in its nutrient value, as all fruits are definitely not equal in this respect. A great rule of thumb is to avoid hybrid varieties, which are fruits that have been altered by humans. Typically, hybrid fruits contain more sugar than regular varieties so they taste sweeter and can be picked out because they dont contain seeds (seedless watermelon, seedless grapes, etc.). Below Ive listed some of the healthiest fruits available in terms of nutritional value along with some of their nutritional qualities. Coconut

Lauric acid, the major fatty acid from coconut fat, has antiviral, antibacterial, and antiprotozoal functions. May help to normalize body lipids, thereby protecting against alcohol damage to the liver and improving the immune system's anti-inflammatory response Coconut oil is one of the healthiest oils you can consume Contain powerful phytochemicals such as ellagic acid that provide antioxidant protection, as well as directly inhibit the DNA binding of certain carcinogens Excellent source of vitamin C, carotenes, zinc, potassium, iron, calcium, and magnesium High in fiber Low in sugar

Berries

Olives

Contain polyphenols that help fight cancer and have an anti-inflammatory effect Rich in monounsaturated fat

Papaya

Rich in antioxidants like carotenes, vitamin C, and flavonoids Contains B vitamins, vitamin E, folate, and fiber Rich source of minerals, potassium, and magnesium

Useful for digestion (papaya contains papain, an enzyme that helps with digestion by breaking down proteins) May provide protection against caner Provides support for the immune system Has anti-inflammatory effects

Avocado

Excellent source of raw fat, which many Americans are deficient in Rich in monounsaturated fat, which is easily burned for energy. An avocado has more than twice as much potassium as a banana. Good source of folate, dietary fiber, vitamin C, vitamin E, riboflavin, and vitamin B6

Mango

Rich source of carotenoids, and vitamins B and C Contains calcium, iron, and potassium Good source of phosphorus, selenium, folate, and zinc Contains some protein and amino acids

Pineapple

Contains an enzyme, bromelain, which aids digestion, reduces inflammation and swelling, and may have anti-cancer effects Rich in antioxidants like vitamin C Provides immune support Excellent source of manganese, thiamin, and riboflavin, which are important for energy production

Guava

Excellent source of vitamin C, lycopene, carotenoids, folate, potassium, fiber, calcium, and iron Consumption of guava fruit may reduce LDL (bad) cholesterol Has anti-microbial properties that may fight bacteria such as Staphylococcus aureus and beta-streptococcus group A. Guava is sometimes used as a treatment for diarrhea by natural medicine workers in the tropics

Kiwi

Excellent source of antioxidant vitamins C and E, and beta-carotene

Rich in phytonutrients that appear to protect human DNA from free-radical damage Good source of fiber, potassium, magnesium, copper, and phosphorous