Nutrients, Plant Compounds, What Research Shows & Safety.
Fruit is food first. Explore each fruit: what is in it (measured by USDA), what research in people has and has not found for health goals, a normal serving, and what to watch for with allergies, medicines and kidney conditions.
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Vaccinium corymbosum, Vaccinium angustifolium
Vitamin KManganeseVitamin CFiber
Normal serving (USDA): 1 cup (148 g)
What randomized trials and reviews found for blueberries and blueberry powder, mainly on blood vessel function, what they did not show, and food-safety notes.
Fragaria x ananassa, Rubus idaeus, Rubus fruticosus
Vitamin CManganeseFiber
Normal serving (USDA): 1 cup of strawberries, halves (152 g)
What human studies found for strawberries, raspberries and blackberries as foods, with the form studied, the strength of the evidence and what is still unknown.
Ribes nigrum
Vitamin CManganeseCopper
Normal serving (USDA): 1 cup (112 g)
What blackcurrants contain (USDA values), what trials of the fruit, juice and extract found for blood vessels, thinking and exercise, and safety notes.
Morus alba
Vitamin CIron
Normal serving (USDA): 1 cup (140 g)
What mulberries contain, what research says about eating them, how they differ from mulberry leaf products, and the safety points: allergy, medicines and storage.
Ribes uva-crispa
Vitamin CFiberCopper
Normal serving (USDA): 1 cup (150 g)
What gooseberries contain (USDA values), what research does and does not show, and how they differ from Indian gooseberry (amla) and cape gooseberry.
Vitis vinifera
CopperVitamin KManganese
Normal serving (USDA): 1 cup (151 g)
What grapes contain (USDA values), what trials and large cohort studies found, and the safety notes: allergy, choking in young children, medicines and sugar.
Citrus spp.
Vitamin CFiberFolate
Normal serving (USDA): 1 cup, sections (180 g) of raw oranges
Oranges, orange juice and other citrus: what trials and cohort reviews found, why hesperidin supplement trials are a separate question, and grapefruit and medicines.
Citrus limon
Vitamin C
Normal serving (USDA): 1 fruit (2-1/8" dia) (58 g)
Lemons as a food: vitamin C and scurvy, what research says about colds and kidney stones, skin and tooth cautions, and how this differs from supplements.
Citrus x latifolia, Citrus aurantiifolia
Vitamin C
Normal serving (USDA): 1 fruit (2" dia) (67 g)
Limes as a food: USDA nutrition, vitamin C and scurvy, what the research does and does not show, and safety notes such as sun-sensitive skin reactions.
Citrus x sinensis
Vitamin CFiberFolate
Normal serving (USDA): 1 cup, sections (180 g)
Oranges as a food: vitamin C and scurvy, what research says about juice, colds and heart health, medicine and potassium cautions, and how this differs from supplements.
Citrus x paradisi
Vitamin CCopperVitamin A
Normal serving (USDA): 1 cup sections, with juice (230 g)
Grapefruit nutrition from USDA, what studies found on weight, blood pressure and cancer risk, and the well-documented way it can change how some medicines work.
Citrus reticulata, Citrus unshiu
Vitamin CFiber
Normal serving (USDA): 1 medium (2-1/2 inch dia) (88 g)
Mandarins and tangerines as food: USDA nutrients, what research does and does not show for vitamin C and carotenoids, allergy and medicine notes, and safe handling.
Prunus cerasus
CopperVitamin CVitamin A
Normal serving (USDA): 1 cup, without pits (155 g)
What research found on tart cherries and tart cherry juice for sleep, gout and exercise recovery, with the form studied, strength of evidence, sugar and safety points.
Prunus avium
Vitamin CFiberCopper
Normal serving (USDA): 1 cup, without pits (154 g)
What is in sweet cherries (USDA values), what research does and does not show for eating them, and the main safety points: allergy, pits, sugar and washing.
Prunus persica
CopperVitamin C
Normal serving (USDA): 1 medium (2-2/3" dia) (150 g)
What is in a peach (USDA values), what research does and does not show for eating peaches, and the main safety points: allergy, pits and washing.
Prunus persica var. nucipersica
Copper
Normal serving (USDA): 1 medium (2-1/2" dia) (142 g)
What is in a nectarine (USDA values), how it differs from a peach, what research does and does not show, and the main safety points such as allergy and washing.
Prunus armeniaca
Vitamin AVitamin CCopperFiber
Normal serving (USDA): 1 cup, sliced (165 g)
What apricots contain, what research says about eating them, and the real safety points: apricot kernels and cyanide, pollen-related allergy, and dried apricots.
Malus domestica
Fiber
Normal serving (USDA): 1 medium apple, 3 inch diameter (182 g)
What research shows about eating apples: fiber, blood fats, heart and diabetes studies, juice versus whole fruit, pollen allergy and food safety.
Pyrus communis
FiberCopper
Normal serving (USDA): 1 medium (178 g)
What the sources say about pears: fiber and nutrients from USDA, studies on diabetes risk and heart health, allergy and food-safety notes, and what is still unknown.
Persea americana
FiberCopperFolateVitamin KVitamin B6
Normal serving (USDA): 1 cup, sliced (146 g)
Avocado as a food: what small trials and reviews found on cholesterol, blood sugar and eye pigment, what they did not show, and latex-fruit allergy and warfarin cautions.
Musa x paradisiaca
Vitamin B6ManganeseVitamin CFiberCopper
Normal serving (USDA): 1 medium banana (7 to 7-7/8 in long), 118 g
What bananas contain (USDA values), what research does and does not show for potassium, gut and exercise, plus allergy and kidney safety notes.
Mangifera indica
Vitamin CCopperFolateVitamin B6
Normal serving (USDA): 1 cup pieces (165 g)
What the research shows for mango, a tropical fruit rich in vitamin C, plus USDA nutrient values, skin and allergy cautions, sugar content and food safety.
Carica papaya
Vitamin CFolate
Normal serving (USDA): 1 cup, 1-inch pieces (145 g)
What papaya (Carica papaya) contains per USDA, what research shows for the fruit versus leaf or fermented products, and allergy, latex and food-safety notes.
Ananas comosus
Vitamin CManganeseCopperVitamin B6
Normal serving (USDA): 1 cup, chunks (165 g)
Pineapple nutrition from USDA data, what research says about the fruit and about bromelain, and plain safety notes on allergy, medicines and food safety.
Actinidia deliciosa
Vitamin CVitamin KCopperFiberVitamin E
Normal serving (USDA): 1 cup, sliced (180 g)
What kiwifruit contains (USDA values), what trials found for constipation, sleep and blood pressure, and the allergy and latex-fruit cautions to know.
Psidium guajava
Vitamin CCopperFiberFolatePotassium
Normal serving (USDA): 1 cup (165 g)
What research shows for guava, a tropical fruit very rich in vitamin C and fiber, with USDA nutrient values, trial results, safety notes and food-safety tips.
Litchi chinensis
Vitamin CCopperVitamin B6
Normal serving (USDA): 1 cup (190 g)
What the sources say about lychee, a juicy tropical fruit: vitamin C and copper, allergy, the link with low blood sugar in India, and what research does not show.
Passiflora edulis
FiberVitamin CCopperIronPotassium
Normal serving (USDA): 1 cup, pulp with seeds (236 g)
What passion fruit contains (USDA values), what research says about the pulp and the peel extract, and the real safety points: latex-related allergy and natural cyanide compounds.
Diospyros kaki
ManganeseFiberCopperVitamin AVitamin C
Normal serving (USDA): 1 fruit, 2-1/2 in diameter (168 g)
Persimmons (Diospyros kaki) as a food: USDA nutrients, what research does and does not show, and safety notes on tannin bezoars, warfarin, potassium and allergy.
Artocarpus heterophyllus
Vitamin B6Vitamin CPotassiumCopperMagnesium
Normal serving (USDA): 1 cup, sliced (165 g)
What jackfruit contains (USDA values), what research does and does not show, and the allergy, potassium and blood sugar points worth knowing.
Averrhoa carambola
Vitamin CCopperFiber
Normal serving (USDA): 1 cup, sliced (108 g)
What star fruit (Averrhoa carambola) contains per USDA, what research shows, and the serious nerve and kidney danger for people with kidney disease.
Cocos nucifera
ManganeseCopperFiberIron
Normal serving (USDA): 1 cup, shredded (80 g)
What the research shows for coconut meat, with USDA nutrient values, a clear look at its saturated fat, and short notes on coconut water, milk and oil, allergy and food safety.
Citrullus lanatus
Vitamin CCopper
Normal serving (USDA): 1 cup, diced (152 g)
What the evidence says about watermelon as a food: nutrients, lycopene and citrulline, blood pressure and exercise studies, allergy and food-safety notes.
Cucumis melo
Vitamin CVitamin A
Normal serving (USDA): 1 cup, cubes (160 g)
What cantaloupe (Cucumis melo) contains by USDA data, what research does and does not show, and the food-safety and potassium points worth knowing.
Phoenix dactylifera
FiberCopperPotassiumManganeseMagnesium
Normal serving (USDA): 1 cup, chopped (147 g), Deglet Noor
Dates (Phoenix dactylifera) as a food: USDA nutrients, what trials found on digestion, blood sugar and late pregnancy, and safety notes on sugar, potassium and sulphites.
Ficus carica
Normal serving (USDA): 1 large fig, 2-1/2 inch diameter (64 g)
Figs (Ficus carica) as a food: USDA nutrients, what trials found on constipation, plus allergy, skin-sap and potassium notes, with weak evidence called out.
Vitis vinifera (dried)
Copper
Normal serving (USDA): 1 small box, 1.5 oz (43 g)
What raisins contain (USDA values), what studies found on blood sugar and blood pressure, and the safety notes: sugar, sulfites, potassium, teeth and dogs.
Olea europaea
Normal serving (USDA): 1 tbsp, ripe canned (8.4 g)
Table olives (Olea europaea) as a food: USDA nutrients, why brining makes them high in sodium, what research does and does not show, and safety notes.
Punica granatum
FiberVitamin KCopper
Normal serving (USDA): 0.5 cup arils (87 g)
Pomegranate fruit and juice: what meta-analyses of trials found on blood pressure and blood sugar, the thin evidence on memory, and cautions for people on medicines.
Prunus domestica
Vitamin CCopper
Normal serving (USDA): 1 cup, sliced (165 g)
What plums (Prunus domestica) and dried plums (prunes) contain, what trials show for bowel regularity and bones, and allergy, medicine and food-safety notes.
Prunus domestica (dried)
Vitamin KCopperFiberPotassiumManganese
Normal serving (USDA): 1 cup, pitted (174 g)
What prunes (dried plums) contain, what trials show for constipation and bone density, and the sugar, potassium, vitamin K and bowel-comfort points to know.
No fruit matches all of these filters. Try removing one. Some topics (for example most herbs) are not fruits and live elsewhere on the site.
A link between a fruit and a topic means the body needs the fruit for that job, or that low intake is linked to it. It does not mean extra supplements help if your intake is already adequate. See each page’s evidence label.
Blueberries, blackcurrants, mulberries, grapes and relatives: small, juicy, often deeply coloured fruit.
Oranges, lemons, limes, grapefruit and mandarins: the classic vitamin C fruit, and the family to check with some medicines.
Cherries, peaches, plums and apricots: fruit with a single hard stone.
Apples and pears: familiar everyday fruit with fiber in the flesh and skin.
Banana, mango, papaya, pineapple, kiwifruit and other fruit from warm climates.
Dates, figs, raisins, prunes, olives and pomegranate: dried and other special fruit.
Fruits work alongside other nutrients. Here is what our sources link to them.
Vitamin A: The body can convert beta-carotene to vitamin A.
Vitamin A: Vitamin E and beta-carotene were tested together in the Finnish smoker trial.
Vitamin D: Vitamin D increases calcium absorption; both matter for bones, and treatment of rickets and osteomalacia includes both.
Vitamin D: NHS says vitamin D helps regulate calcium and phosphate.
Vitamin E: MedlinePlus says vitamin E helps the body use vitamin K; both affect blood clotting, which matters for people on blood thinners.
Vitamin E: Vitamin E and selenium were tested together and apart in the SELECT prostate cancer trial.
Vitamin E: Vitamin C and vitamin E were pooled with other antioxidants in the Cochrane mortality review.
Vitamin K: Vitamin D with K2 products exist; the site page does not claim an added benefit.
Vitamin B1 (thiamin): The NHS page covers B vitamins together; MedlinePlus says doctors may recommend other vitamins alongside thiamin for beriberi.
Vitamin B2: MedlinePlus says riboflavin works with the other B vitamins.
Vitamin B3 (niacin): Pellagra comes from too little niacin or tryptophan in the diet, so both matter for avoiding deficiency.
Vitamin B5: MedlinePlus covers pantothenic acid and biotin together; both are needed for growth and metabolism and for making fatty acids.
VegetablesOmega fatty acidsAntioxidantsSupplement formulasCompare supplementsNatural Remedy Safety
What blackcurrants contain (USDA values), what trials of the fruit, juice and extract found for blood vessels, thinking and exercise, and safety notes.
What mulberries contain, what research says about eating them, how they differ from mulberry leaf products, and the safety points: allergy, medicines and storage.
What gooseberries contain (USDA values), what research does and does not show, and how they differ from Indian gooseberry (amla) and cape gooseberry.
What grapes contain (USDA values), what trials and large cohort studies found, and the safety notes: allergy, choking in young children, medicines and sugar.
Lemons as a food: vitamin C and scurvy, what research says about colds and kidney stones, skin and tooth cautions, and how this differs from supplements.
Limes as a food: USDA nutrition, vitamin C and scurvy, what the research does and does not show, and safety notes such as sun-sensitive skin reactions.
Oranges as a food: vitamin C and scurvy, what research says about juice, colds and heart health, medicine and potassium cautions, and how this differs from supplements.
Grapefruit nutrition from USDA, what studies found on weight, blood pressure and cancer risk, and the well-documented way it can change how some medicines work.
Mandarins and tangerines as food: USDA nutrients, what research does and does not show for vitamin C and carotenoids, allergy and medicine notes, and safe handling.
What is in sweet cherries (USDA values), what research does and does not show for eating them, and the main safety points: allergy, pits, sugar and washing.
What is in a peach (USDA values), what research does and does not show for eating peaches, and the main safety points: allergy, pits and washing.
What is in a nectarine (USDA values), how it differs from a peach, what research does and does not show, and the main safety points such as allergy and washing.
What plums (Prunus domestica) and dried plums (prunes) contain, what trials show for bowel regularity and bones, and allergy, medicine and food-safety notes.
What apricots contain, what research says about eating them, and the real safety points: apricot kernels and cyanide, pollen-related allergy, and dried apricots.
What research shows about eating apples: fiber, blood fats, heart and diabetes studies, juice versus whole fruit, pollen allergy and food safety.
What the sources say about pears: fiber and nutrients from USDA, studies on diabetes risk and heart health, allergy and food-safety notes, and what is still unknown.
What bananas contain (USDA values), what research does and does not show for potassium, gut and exercise, plus allergy and kidney safety notes.
What the research shows for mango, a tropical fruit rich in vitamin C, plus USDA nutrient values, skin and allergy cautions, sugar content and food safety.
What papaya (Carica papaya) contains per USDA, what research shows for the fruit versus leaf or fermented products, and allergy, latex and food-safety notes.
Pineapple nutrition from USDA data, what research says about the fruit and about bromelain, and plain safety notes on allergy, medicines and food safety.
What kiwifruit contains (USDA values), what trials found for constipation, sleep and blood pressure, and the allergy and latex-fruit cautions to know.
What research shows for guava, a tropical fruit very rich in vitamin C and fiber, with USDA nutrient values, trial results, safety notes and food-safety tips.
What the sources say about lychee, a juicy tropical fruit: vitamin C and copper, allergy, the link with low blood sugar in India, and what research does not show.
What passion fruit contains (USDA values), what research says about the pulp and the peel extract, and the real safety points: latex-related allergy and natural cyanide …
Persimmons (Diospyros kaki) as a food: USDA nutrients, what research does and does not show, and safety notes on tannin bezoars, warfarin, potassium and allergy.
What jackfruit contains (USDA values), what research does and does not show, and the allergy, potassium and blood sugar points worth knowing.
What star fruit (Averrhoa carambola) contains per USDA, what research shows, and the serious nerve and kidney danger for people with kidney disease.
What the research shows for coconut meat, with USDA nutrient values, a clear look at its saturated fat, and short notes on coconut water, milk and oil, allergy and food …
What the evidence says about watermelon as a food: nutrients, lycopene and citrulline, blood pressure and exercise studies, allergy and food-safety notes.
What cantaloupe (Cucumis melo) contains by USDA data, what research does and does not show, and the food-safety and potassium points worth knowing.
Dates (Phoenix dactylifera) as a food: USDA nutrients, what trials found on digestion, blood sugar and late pregnancy, and safety notes on sugar, potassium and sulphites.
Figs (Ficus carica) as a food: USDA nutrients, what trials found on constipation, plus allergy, skin-sap and potassium notes, with weak evidence called out.
What raisins contain (USDA values), what studies found on blood sugar and blood pressure, and the safety notes: sugar, sulfites, potassium, teeth and dogs.
What prunes (dried plums) contain, what trials show for constipation and bone density, and the sugar, potassium, vitamin K and bowel-comfort points to know.
Table olives (Olea europaea) as a food: USDA nutrients, why brining makes them high in sodium, what research does and does not show, and safety notes.
The World Health Organization advises at least 400 g of fruit and vegetables a day for people older than 10. [1] The UK NHS counts 80 g of fresh, canned or frozen fruit as one portion, and 30 g of dried fruit as one portion. [2]
The NHS counts juice and smoothies as one portion at most, with a combined limit of 150 ml a day, ideally with meals to lower the risk of tooth decay. [2] See also fruit juice vs whole fruit.
No fruit on this site is presented as a treatment. Eating more fruit and vegetables is a general dietary recommendation; individual fruit pages say what trials found and how strong the evidence is.
Grapefruit and its relatives can change how some medicines work, and potassium-rich foods matter with some blood pressure medicines and kidney disease. See foods and medicine interactions and each fruit's safety section.
Content last updated . This section has not been medically reviewed.
