Fruits and vegetables make up an essential portion of the foods you should consume every day, per recommendations from the U.S. Department of Agriculture. Still, the vast majority of us fail to eat enough of them. In fact, according to 2019 data from the U.S. Centers for Disease Control and Prevention, only about 12% of U.S. adults ate the advised 1 and a half to 2 cups of fruit daily.
Many of the 2019 survey respondents said they didn’t eat that much fruit because they thought it was too expensive or because they didn’t have access to it. But fruit can have a great impact on your health. For example, the fiber in fruit helps with satiety and heart health. Fruits are also packed with micronutrients, such as folate, vitamins and antioxidants, which can reduce the risk of future diseases including cancer, cardiovascular disease and even depression.
But if fruit is hard for you to come by and add to your daily diet, you may be wondering about the healthiest fruit to give you the most bang for your buck out of the thousands of varieties out there. Whether you’re tossing them into a smoothie, arranging them on top of your favorite oatmeal or biting right into them while you’re on the go, you won’t regret making space for nutrient-dense fruit in your day.
As a registered dietitian, I’m happy to share which fruits have the most research-supported benefits to keep you satiated and feeling your best.
What is the healthiest fruit?
Blueberries are the healthiest fruit, based on my expertise and research.
To start, they are blue in color due to their high levels of anthocyanin, a type of antioxidant. Studies show that eating blueberries regularly may reduce the likelihood of developing heart disease, as well as Type 2 diabetes. They’re also toward the top of the list of beneficial brain foods, since they may reduce your risk of dementia, according to an April 2022 study.
Blueberries may also aid in weight maintenance, as eating more anthocyanin can reduce belly fat and body fat overall by up to 9%, according to a March 2020 study.
Top 15 healthiest fruits
Now that we’ve got my pick for the healthiest fruit out of the way, let’s look at the runners-up. In fact, it’s better for your health to eat a variety of fruits than it is to munch only on blueberries every day. That’s because getting a range of fruits into your diet means you’re consuming different nutrients, helping you meet your daily needs.
Also, eating many types of plant-based foods boosts your gut health by diversifying your microbiome. And because your gut is such an essential part of your body function, focusing on fruit is an easy way to prioritize your health.
Strawberries
Looking to boost your immune system with food? Try eating a few strawberries — just eight, in fact, will meet your daily vitamin C goal, which will not only help you keep infections at bay, but it will also increase your collagen production. Strawberries may also improve your cholesterol levels and counter inflammation in the body, according to some studies.
Raspberries
Some consider raspberries a gut-health superfood thanks to their high fiber content. Just 1 cup provides 8 grams, a solid chunk of the recommended 25 to 38 grams daily. Raspberries also are high in magnesium, potassium, vitamin C and other antioxidants that can help your cells stave off disease.
Avocado
Although we often eat them as a heart-healthy fat, avocados are technically a fruit. Much of their fat is monounsaturated, a type that’s predominant in extra virgin olive oil, a staple of the ultra-healthy Mediterranean diet. One study found that replacing some of the carbohydrates in a meal with either a half or whole avocado was associated with several improvements in markers of heart health among overweight and obese individuals.
Watermelon
Watermelon may taste sweet, but a cup of this juicy fruit has less natural sugar than the same portion of many other fruits, including blueberries. Watermelon and 100% watermelon juice are notable for a compound called l-citrulline, which has been shown to reduce muscle soreness after exercising. Watermelon is also a good choice after a workout since it’s about 90% water. Each cup supplies about five ounces of water, so it can help on the hydration front.
Dates
One thing that makes dates so special is they’re sweet and caramel-y but have no added sugar and are low on the glycemic index. Dates make our list of the healthiest fruits because they’ve been associated with impressive benefits, including supporting brain and gut health. Additionally, a small study among people with type 2 diabetes found that dates may help lower total cholesterol and raise healthy HDL cholesterol without impacting blood sugar levels.
Eat them as is, or chop them up to make an oatmeal add-on or slice them and fill them with your favorite nut butter.
Prunes
Many people think of prunes for their impact on digestive health, but their effect on bone health is worth mentioning, too. One study found five to six prunes per day preserved bone mass among postmenopausal women, while those skipping this daily habit experienced a decline in bone mass.
Kiwi
In addition to supplying more than 100% of your daily vitamin C requirement, kiwis may support better sleep, digestion and mood. A wide range of nutrients, antioxidants and bioactive substances are thought to be related to kiwi’s health benefits.
Cherries
Like kiwis, cherries have the potential to help you sleep better. Studies also indicate that cherries may help reduce inflammation and oxidative stress factors involved in initiating and promoting numerous chronic illnesses. Eating cherries may also reduce exercise-induced muscle soreness.
Bananas
Bananas get a bad rap, but we consider them one of the healthiest fruits because they have a slew of nutrients, including fiber, potassium, copper, magnesium and vitamin B6. They also get extra points for being portable, convenient and naturally sweet.
Apples
An apple a day really may keep the doctor away. In addition to supplying fiber, apples contain potent antioxidants. Daily intake of this fruit has been shown to lower blood pressure, total cholesterol, unhealthy LDL cholesterol and inflammation status while increasing good HDL cholesterol and supporting healthy endothelial function — a metric of how well your blood vessel lining is performing.
Grapefruit
The vitamin C in grapefruit helps promote collagen production, which supports skin health and helps prevent wrinkling and sagging skin. This antioxidant also supports healthy immune functioning. This juicy fruit may also be a great weapon against cancer. Compounds in grapefruit may have anti-cancer properties and studies on vitamin C suggest that people with high intakes have lower incidences of numerous cancers, including bladder, breast, lung, pancreatic and prostate cancer.
However, eating grapefruit while taking certain prescription medications may cause serious health problems, so check with your doctor or pharmacist before eating grapefruit if you’re taking prescription drugs.
Pomegranate
Chemical compounds in this fruit act as an internal sunscreen, protecting you from UVB rays. Other potential benefits from consuming pomegranate and its juice include improved memory, protection against cancer, reduced blood pressure and less post-workout muscle soreness and fatigue.
Pears
The high fiber content in pears promotes digestive health, blood sugar control, heart health and weight management. Plus, evidence suggests that eating two pears each day improves metrics of metabolic health among people with metabolic syndrome.
Blackberries
In addition to being rich in fiber, compounds in blackberries have antiviral and antibacterial properties that target the germs associated with cavities and gum disease. Additionally, evidence suggests that blackberries may help promote insulin sensitivity and protect against obesity.
Mangos
Carotenoid compounds give mangos their golden color, and they’re also related to mangos’ health benefits. Two of these nutrients — lutein and zeaxanthin — promote better vision, while a third, mangiferin, protects against cancer. Early research also suggests this nutrient may help reduce acne.
Best fruits to eat daily
Berries will give you a lot of bang for the buck, but you don’t want to eat the same fruit on repeat for the rest of your life. Fruits vary in the types and amounts of nutrients they supply, but they all have superpowers. So it’s best to eat a variety of fruits to benefit from the spectrum of protective substances they provide. Most people could benefit from adding more fruit to their diets, and while we’ve listed some of the healthiest fruits to prioritize, it’s a good idea to eat a range of fruits throughout the week.
Whole fruit is the healthiest way to eat fruit
Reach for fruit in forms that don’t include added sugars, such as fresh and unsweetened frozen and dried fruits. A small amount of 100% fruit juice, such as 100% orange or grapefruit juice, can also fit within healthy dietary patterns and help you meet your nutrient needs. If you’re choosing juice, stick with one, 4-ounce serving and choose alternative forms of unsweetened fruit to meet the rest of your fruit requirements.
Are there any unhealthy fruits?
Many people are concerned about the sugar in fruit, but the sugar found naturally in fruit differs greatly from the sugar added to processed foods. Research shows that it’s beneficial to include fruit in your diet, so you don’t need to worry that certain fruits are unhealthy because they’re high in natural sugar.
Fruit drinks — punches, ades (such as lemonade) and cocktails — contain added sugar and potentially other additives, so it’s best to drink these infrequently, if at all. Dried fruit that’s coated in added sugar should also be swapped for unsweetened dried fruit when possible.
Best fruits for weight loss
Some diets, like keto and the carnivore diet, shun fruit. But evidence suggests that fruit can help support a healthy weight. The fiber in fruit contributes to feelings of fullness, helping you eat the right amount for your body’s needs while also supplying beneficial bacteria to your gut.