Nutrition Facts & Values of 50 Fruits

Fruits are an essential part of our diet. Many of us do not pay attention to them and mostly like to eat meat & dairy products. This may be because we aren’t aware of the amazing benefits of fruits. Let’s look at a list of 50 Fruits with their nutrition values so that we may get to know their worth. 

So, here we go!

50 Fruits and Their Nutrition Content

Apple

Benefits: 

Apples are extremely good for you and are associated with a decreased risk for many of the main diseases such as diabetes and cancer. Furthermore, its soluble fiber content can promote weight loss and gut health.

Nutrition Value:
  • 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

Apricot

Benefits

Apricots’ health benefits include their ability to enhance digestion, constipation, earaches, fever, skin diseases, and anemia. Apricots contain an essential antioxidant, vitamin C, which lowers blood pressure. It is believed that apricot is good for the skin, so it is used in cosmetics. Also, apricots can reduce cholesterol levels, prevent visual impairment, promote weight loss, improve bone strength and maintain the body’s electrolyte balance.

Nutrition Value:
  • 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

Banana

Benefits:

Bananas are ideal for heart health. They are filled with potassium, a mineral electrolyte that keeps power flowing in your body, which is needed to maintain your heartbeat. Bananas’ high potassium and low sodium content can also protect your cardiovascular system against high blood pressure.

Nutrition Value:
  • 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

Avocado

Benefits:

People who eat avocados have a reduced risk of obesity, diabetes, heart disease, overall mortality, healthy skin and hair, increased energy, and lower weight. Avocados are a healthy source of vitamins, minerals, proteins, beta-carotene, fiber, folate, and potassium. They also have fatty acids like lutein, beta-carotene, and omega-3.

Nutrition Value:
  • 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

Blackberries

Benefits:

Blackberries are safe to consume, but people should avoid consuming too much to maintain fruit sugar levels or fructose to a reasonable amount. Blackberries encourage you to develop healthier habits and are a leading method to avoid weight gain. Blackberries are a good source of vitamin C and antioxidants and help to regenerate skin cells. Over time, Vitamin C gives the skin a healthy glow and helps reduce the development of fine lines.

Nutrition Value:
  • 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

Cherries

Benefits:

Cherries are rich in fiber, vitamins, and minerals, particularly potassium, calcium, vitamin A, and folic acid. They are well known for their antioxidants found in each product.

Nutrition Value:
  • 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

Dates

Benefits:

Dates contain significant quantities of sugar, so many people assume they are a health threat. However, these sweet fruits are filled with loads of nutrients, making them an outstanding snack if consumed in moderation.

Nutrition Value:
  • 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

Grapes

Benefits:

Grapes can help revitalize your skin with vitamin C and antioxidants. In reality, they may also protect your skin from cancer-causing ultraviolet radiation and free radicals that can cause wrinkles and dark spots on a smaller scale. They are low in calories and practically fat-free; adding them to your diet can help speed up your weight loss program. They are a natural source of resveratrol, which can also help with weight loss. They also contain a small amount of fiber.

Nutrition Value:
  • 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

Guava

Benefits:

Guava is a great source of vitamin C and has other fibers that can also serve as antioxidants. These antioxidants help to minimize or avoid the harmful effects of oxidation. Guava leaves have life-saving chemical properties that make them ideally suited to the treatment of various medical conditions. Eating one guava a day will keep you in good health.

Nutrition Value:
  • 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

Kiwi

Benefits:

Kiwis are high in Vitamin C and dietary fiber, which offer numerous nutritional benefits. This tart fruit will reduce the risk of heart disease, digestive disease, and immunity. Kiwi is one good fruit that is full of vitamins and antioxidants.

Nutrition Value:
  • 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

Lemon

Benefits:

As a rich vitamin C source, Lemon juice protects the body against deficiencies in the immune system. Drinking lemon water helps one maintain a healthy pH in the body. It acts as a detoxifying agent. It helps to improve digestive health.

Nutrition Value:
  • 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

Lychee

Benefits:

Lychee is a rich source of nutrients like iron, which are essential to red blood production. Manganese, magnesium, copper, iron, and folate are necessary to develop red blood cells. Lychee is an essential fruit that contains fiber and Vitamin B-complex, which stimulate metabolic processes.

Nutrition Value:
  • 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

Mango

Benefits:

An antioxidant vitamin found in mangoes protects the immune system. Vitamin C promotes good neurological and cognitive function as well as improving the immune system. It also helps heal wounds.

Nutritional Value:
  • 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

Olive

Benefits:

Olives are a nutrient-dense food that is rich in antioxidants. Studies suggest that they have positive effects on heart health. They also can minimize osteoporosis and cancer risk. Olive oil, which is the main component of an extremely balanced Mediterranean diet, is derived from healthy olive fats.

Nutritional Value:
  • 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

Also Read: 21 Anti-Aging Foods Which Will Make You Look More Youthful

Melon

Benefits:

Melon offers flavonoids that protect cells from free radicals and reduce the risk of pancreas, breast, or colon cancers. Thanks to its potassium content, melon regulates heart rate and blood pressure, avoiding heart-related diseases.

Nutritional Value:
  • 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

Orange

Benefits:

Oranges are rich in vitamins and minerals, exceeding all recognized nutritional requirements. Their alkali and detoxifying effects keep the body healthy. They contain a high amount of vitamin C, a potent antioxidant. An average orange contributes to overall wellbeing in several different ways. It may help weight loss and also improve and maintain immunity.

Nutrition Value:
  • 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

Papaya

Benefits:

Papayas are rich in vitamin A and antioxidants, which protect the eyes from harmful free radicals. Include papaya in your daily diet for safe and radiant skin. It is loaded with Vitamin A, C, and E, which provide a significant amount of antioxidant protection. It tightens the skin and thus prevents wrinkles, shrinkage, and dull skin.

Nutrition Value:
  • 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

Pear

Benefits:

Pears have been eaten for their delicious taste for thousands of years. Proven health benefits of pears include their ability to help with weight loss, improve digestion, improve heart health, and help control blood pressure. They are an excellent source of fiber and antioxidants for healthy consumption.

Nutrition Value:
  • 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

Persimmon

Benefits:

Persimmon fruits are nutritious and contain fiber, Vitamin A, Vitamin C, Vitamin B6, potassium, and manganese. Persimmons provide a source of balanced carbohydrates and natural sugar, as well as being fat-free. There are two types of persimmons: Fuyu and hachlya.

Nutrition Value:
  • 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

Pineapple

Benefits:

Many studies have shown that people who consume more fruit have lower rates of obesity, death from heart disease, and diabetes. It helps develop and maintain proper hair, skin, and nails, increase energy, and reduce weight.

Nutrition Value:
  • 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

Plum

Benefits:

Plums are an excellent source of dietary fiber, as well as components that assist with digestive disorders. These two components relax the muscles of the bowel so better bowel movements can take place. For those suffering constipation, dried plums are said to be the most powerful quick cure. It has been reported that frequent consumption of dried plums can reduce cardiovascular inflammation. This eliminates heart health complications such as cardiac arrest, stroke, fatty liver, and other heart-related issues.

Nutrition Value:
  • 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

Pomegranate

Benefits:

Eating pomegranates daily will protect the human body from 2 primary diseases, such as diabetes and obesity. Pomegranate intake is good for gut health, which helps in digestion and prevents bowel diseases.

Nutrition Value:
  • 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

Tomato

Benefits:

Lycopene, an antioxidant found in tomatoes, has been linked to several health benefits, including decreased heart disease and cancer risk. They are high in vitamins C, K, and B-complex vitamins.

Nutrition Value:
  • Calories: 22.1 kcal
  • Carbohydrate: 4.8 g
  • Fiber: 1.5 g
  • Sugar: 3.2 g
  • Fat: 0.2 g
  • Protein: 1.1 g
  • Vitamin C: 26% RDA
  • Vitamin A: 20% RDA
  • Vitamin K: 12% RDA
  • Potassium: 8% RDA
  • Manganese: 7% RDA

Watermelon

Benefits:

Watermelon contains citrulline, an amino acid, which can increase blood circulation and cause blood pressure to decrease. Your heart also enjoys the benefits of all the watermelon lycopene contains. Studies suggest that it can minimize the chances of a heart attack.

Nutrition Value:
  • 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

Ugli Fruit

Benefits:

It’s high in vitamin C and antioxidants. It contains several strong antioxidant flavonoids. The majority of tangelos are furanocoumarin-free, which makes them safe for people who take certain medications. The ugli fruit provides a delicious way to enjoy the health benefits offered by citrus fruit.

Nutrition Value:
  • Calories: 47
  • Fat: 0 grams
  • Protein: 1 gram
  • Carbs: 12 grams
  • Fiber: 2 grams
  • Vitamin C: 90% of the Daily Value (DV)
  • Folate: 8% of the DV
  • Calcium: 4% of the DV
  • Potassium: 4% of the DV

Blackcurrant

Benefits:

Blackcurrants contain sumptuously high amounts of health-promoting micronutrients, even compared to other “superfood” berries. Blackcurrant-extract supplements can burn as much fat as four weeks of daily exercise, according to new studies. Taking the multivitamin for a week helped 57% of individuals in one study to lose a healthy amount of weight.

Nutrition Value:
  • 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

Blueberries

Benefits:

Filled with high levels of antioxidants and phytoflavinoids, blueberries provide many benefits, including high levels of nutrients and vitamins. Chronic consumption of berries may substantially lower the risk of heart disease and cancer and may be anti-inflammatory.

Nutrition Value:
  • 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

Durian

Benefit:

Durian is believed to have multiple health benefits, including improvements in immunity, prevention of cancer, inhibition of free radicals, improvement in digestion, strengthening bones, preventing premature aging, lowering blood pressure, and protecting cardiovascular disease.

Nutrition Value:
  • 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

Goji Berries

Benefits:

Goji berries contain antioxidants like zeaxanthin, which may minimize the chances of cataracts and macular degeneration. Goji berries are rich sources of essential nutrients and antioxidants. They can help with healthy vision and immune function.

Nutrition Value:
  • 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

Peach

Benefits:

A slice of canned peaches could help if you have an upset stomach. They have a smooth texture, a lower fiber content than fresh fruit, and are easy to digest. A “gastrointestinal soft diet” contains canned peaches, which can alleviate pain and provide relief for diarrhea and gas.

Nutrition Value:
  • Calories: 65.5
  • Protein: 1.53 g 
  • Fat: 0.42 g
  • Cholesterol: 0 g
  • Sodium: 0 g
  • Carbohydrate: 16 g
  • Sugar: 14.10 g
  • Fiber: 2.52 g

Coconut

Benefits:

It is rich in fiber and MCTs, and this could provide several benefits, including better heart health, weight loss, and digestion. However, the calories and the saturated fat are high, so you need to eat it moderately. Coconut meat is a wonderful addition to a balanced diet.

Nutrition Value:
  • Calories: 283
  • Protein: 3 grams
  • Carbs: 10 grams
  • Fat: 27 grams
  • Sugar: 5 grams
  • Fiber: 7 grams
  • Manganese: 60% of the Daily Value: DV  
  • Selenium: 15% of the DV
  • Copper: 44% of the DV
  • Phosphorus: 13% of the DV
  • Potassium: 6% of the DV
  • Iron: 11% of the DV
  • Zinc: 10% of the DV

Fig

Benefits:

Figs are high in both calcium and potassium. These minerals act together to help maintain bone density, which prevents osteoporosis. Studies show that a diet rich in potassium can boost bone health and lower bone turnover.

Nutrition Value:
  • Calories: 30
  • Protein: 0 grams
  • Fat: 0 grams
  • Carbs: 8 grams
  • Fiber: 1 gram
  • Copper: 3% of the Daily Value: DV  
  • Magnesium: 2% of the DV
  • Potassium: 2% of the DV
  • Riboflavin: 2% of the DV
  • Thiamine: 2% of the DV
  • Vitamin B6: 3% of the DV
  • Vitamin K: 2% of the DV

Grapefruit

Benefit:

Grapefruit is an ideal food for people with diabetes. This food product doesn’t have a noticeable negative effect on a person’s blood sugar levels relative to other food items. Some people believe that grapefruit will help them lose weight quickly. Though grapefruit does have a reputation for helping people lose weight, no research shows it to work.

Nutrition Value:
  • 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

Jackfruit

Benefits:

Jackfruit is a perfect source of many vitamins and minerals for wellness. Researchers have found that compounds found in the seed, flesh, and other parts of the plant can treat and prevent various health conditions.

Nutrition Value:
  • 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

Lime

Benefits:

lime can be useful in many ways. Only a little bit of lime juice has many health benefits, including clean skin and a strong heart. The food is rich in calcium, magnesium, phosphorus, and potassium; it is also full of vitamin A, vitamin E, and vitamin K.

Nutrition Value:
  • 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

Raspberry

Benefits:

Raspberries have a ton of nutrition packed into a small box. Calcium & potassium are important to heart function and lowering blood pressure. The omega-3 fatty acids in raspberries serve as heart disease and stroke preventative.

Nutrition Value:
  • 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

Red berries

Benefits:

A study found that eating blueberries helps develop immunity and reduces the risk of multiple health problems. Eating a small portion of berries per day will positively impact metabolism and help maintain overall metabolic health.

Nutrition Value:
  • 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

Starfruit

Benefit:

A study found that Star fruit has great quantities of anti-inflammatory and antioxidant properties, which may reduce skin disorders. The availability of vitamin C to flush toxins from the body and preserve healthy and safe bodies.

Nutrition Value:
  • 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

Loquat

Benefit:

Carotenoids in tropical fruits include a good boost of vitamin A, essential for healthy eyes and a strong immune system. Loquats are low in sodium but high in potassium, calcium, and fiber.

Nutrition Value:
  • Calories: 70
  • Carbs: 18 grams
  • Protein: 1 gram
  • Fiber: 3 grams
  • Provitamin A: 46% of the Daily Value: DV  
  • Vitamin B6: 7% of the DV
  • Folate: vitamin B9: 5% of the DV
  • Magnesium: 5% of the DV
  • Potassium: 11% of the DV
  • Manganese: 11% of the DV

Tangerine

Benefit:

According to the Natural Food Sequence, Tangerines can boost digestion, control blood pressure, protect your heart, and reduce the risk of cancer, diabetes, and osteoporosis. In addition to having more vitamins, tangerines contain fewer calories and more fiber than oranges. They include various vitamins and minerals that are important in a balanced diet.

Nutrition Value:
  • 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

Rambutan

Benefits:

Rambutan contains curcumin that is useful for treating minor health problems such as dry lips and inflammation of the mouth, improvement in eye health, prevention of anemia, cholesterol, cancer, and many other medicinal properties.

Nutrition Value:
  • 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

Bread Fruit

Benefits:

Breadfruit is high in carbohydrates and contains numerous antioxidants, calcium, carotenoids, copper, dietary fiber, energy, iron, magnesium, niacin, omega 3, omega 6, phosphorus, protein, thiamine, vitamin A and vitamin C.

Nutrition Value:
  • Calories: 227
  • Fat: 0.5g
  • Sodium: 4.4mg
  • Carbohydrates: 60g
  • Fiber: 11g
  • Sugars: 24g
  • Protein: 2.4g

Custard Apple

Benefits:

Custard apple has a well-balanced ratio of potassium and sodium, which help manage blood pressure fluctuations in the body. The high concentration of magnesium in custard apple decreases blood pressure and prevents stroke and heart attack.

Nutrition Value:
  • Vitamin C:38% 
  • magnesium :22% 
  • Vitamin B6:15% 
  • Source of iron:6% 

Java Plum

Benefits:

Fruit syrup is an important medication for diarrhea. It can help control diarrhea, assist digestion, and soothe an upset stomach. Java plum or

Jamun seeds, like most others, have importance in medicine for diabetes, diarrhea, and dysentery.

Nutrition Value:
  • Calories: 30
  • Carbs: 8 grams
  • Fiber: 1 gram
  • Sugars: 7 grams
  • Vitamin A: 5% of the RDI
  • Vitamin C: 10% of the RDI
  • Vitamin K: 5% of the RDI
  • Potassium: 3% of the RDI
  • Copper: 2% of the RDI
  • Manganese: 2% of the RDI

Dragon Fruit

Benefits:

Dragon fruit has an exceptionally low cholesterol level, which eventually allows the body to break down fruit quickly. It’s the best fruit to assist with weight loss and have occasional candy. To help wellbeing, eat dragon fruit. A high fiber content makes the supplement more effective at relieving constipation. Eating the raw and seeds will enrich your body, as well as satisfy your appetite.

Nutrition Value:
  • Calories: 60
  • Protein: 1.2 grams
  • Fat: 0 grams
  • Carbs: 13 grams
  • Fiber: 3 grams
  • Vitamin C: 3% of the RDI
  • Iron: 4% of the RDI
  • Magnesium: 10% of the RDI

Prunes

Benefits:

Prunes contain natural soluble fiber, as well as insoluble fiber. Fiber helps to sustain daily bowel movements, and it moderates digestion and absorption of nutrients for improved health. The dried plums also contain sorbitol and chlorogenic acid, which will result in regular bowel movements.

Nutrition Value:
  • Calories: 67
  • Carbs: 18 grams
  • Fiber: 2 grams
  • Sugars: 11 grams
  • Vitamin A: 4% of the RDI
  • Vitamin K: 21% of the RDI
  • Vitamin B2: 3% of the RDI
  • Vitamin B3: 3% of the RDI
  • Vitamin B6: 3% of the RDI
  • Potassium: 6% of the RDI
  • Copper: 4% of the RDI
  • Manganese: 4% of the RDI
  • Magnesium: 3% of the RDI
  • Phosphorus: 2% of the RDI

Quince

Benefits:

Some extraordinary benefits of quince include helping in weight loss, helping to cure ulcers, being anti-inflammatory, having great antioxidant benefits, having anti-viral properties, being beneficial for your cardiovascular system, being beneficial for your digestive health, being beneficial for your eyes’ health, being beneficial for your liver, and relieving allergy symptoms.

Nutrition Value:
  • Calories: 52
  • Fat: 0 grams
  • Protein: 0.3 grams
  • Carbs: 14 grams
  • Fiber: 1.75 grams
  • Vitamin C: 15% of the Daily Value: DV  
  • Thiamine :vitamin B1  : 1.5% of the DV
  • Vitamin B6: 2% of the DV
  • Copper: 13% of the DV
  • Iron: 3.6% of the DV
  • Potassium: 4% of the DV
  • Magnesium: 2% of the DV

Sapodilla

Benefits:

Antioxidants, such as ascorbic acid, flavonoids, and polyphenols, help minimize wrinkles and improve skin appearance. The seed oil serves as an important moisturizer for the skin and softens the hair. The sapodilla seed oil may be beneficial for people with the disease of seborrheic dermatitis.

Nutrition Value:
  • Calories: 200 Kcal
  • Dietary Fiber: 12.8 g
  • Fat:2.65 g  
  • Protein:1.06 g  
  • Carbohydrate:48.1 g  
  • Calcium :51 mg  
  • Water:187.98 g  
  • Magnesium :29 mg
  • Iron:1.93 mg  
  • Potassium :465 mg
  • Phosphorous:29 mg  
  • Pantothenic acid:0.607 mg  
  • Vitamin C:35.4 mg  
  • Folate:34 µg  
  • Niacin :0.482 mg   
  • Vitamin A: 7 µg.

Soursop

Benefits:

Soursop is rich in vitamin C, which is known for its immune-boosting properties. The vitamin boosts your immune system’s protection against pathogens. It also prevents the cells from being damaged by environmentally reactive oxygen.

Nutrition Value:
  • Calories: 66
  • Protein: 1 gram
  • Carbs: 16.8 grams
  • Fiber: 3.3 grams
  • Vitamin C: 34% of the RDI
  • Potassium: 8% of the RDI
  • Magnesium: 5% of the RDI
  • Thiamine: 5% of the RDI

Tamarind

Benefits:

A substance in tamarind regulates blood pressure and heart rate by maintaining fluid balance in the body. The iron in this vitamin also helps the body generate and maintain red blood cells, keeping the blood flow smooth.

Nutrition Value:
  • Calories: 143
  • Protein: 2 grams
  • Fat: 0 grams
  • Carbohydrate: 38 grams
  • Fiber: 3 grams
  • Sugar: 34 grams

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