13 Healthiest Fruits to Eat

Most people know that eating fruit is an important part of a balanced diet. But sometimes, fruit gets a bad rap — especially with diets that emphasize low sugar intake. You may have heard that the sugar in fruit makes it a less healthy option. 

Keep in mind that the “best” fruit is usually the one you enjoy eating and that fits your individual health goals. We’ll explore how the natural sugars in fruit are different from artificial sugars and how you can get the maximum benefit from the fruits you eat. 

Here are 13 of the healthiest fruits.

1. Lemons

Turning lemons into lemonade can do more than just boost your spirits. In a 2014 study on the most nutrient-dense fruit, lemons came out as the top citrus fruit. 

Lemons (or lemon juice) have been found to help: 

• Lower blood pressure

• Improve your immune system

• Help prevent kidney stones 

Keep in mind: To get the full benefits of lemons, be sure to keep the pulp in the juice.
You can use both the juice and pulp in lots of ways, including in smoothies, lemon scones, and lemon-based salad dressings.

2. Blueberries

Blueberries contain anthocyanins, the special pigments that give them their rich color. They also have anti-inflammatory and antioxidant properties. Studies show that blueberries reduce the risk of: 

• Heart disease

• Type 2 diabetes

• Excess weight 

• High blood pressure 

EXPERT PICKS: WHAT TO READ NEXT

• Is dried fruit good for you? Yes, in moderation. A dietitian shares the health benefits of dried fruit and what to keep in mind.

• Looking for a high-fiber fruit? Fiber is a key part of what makes fruit a staple in a balanced diet. These fruits are packed with fiber.

• What is fruit sugar? Lots of ultra-processed foods have added sugar. Learn how this is different from the sugar in fruit.

One small study found that blueberries reduce depression symptoms in adolescents and young adults. But more research is needed in this area. Blueberries may also help protect your brain from the effects of aging and improve brain function. 

3. Apples

It turns out that an apple a day really can help to keep the doctor away. Apples are another “super fruit” with wide-ranging health benefits. These benefits include protection against cancer, heart disease, Alzheimer’s disease, and asthma. 

There are lots of apple varieties, so it’s hard to say if there’s a “healthiest” apple. That said, one study found that Fuji and Red Delicious apples have particularly high amounts of phytochemicals with antioxidant properties. 

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4. Oranges

One large orange provides the recommended daily amount of vitamin C. But that’s not all. Citrus fruits like oranges also contain flavanones. Flavanones can help improve cognitive performance and keep your heart healthy. 

5. Cherries

Like blueberries, cherries contain anthocyanins, pigments with antioxidant powers that have health benefits. Tart cherries, in particular, have also been linked to: 

• Lower inflammation 

• Reduced exercise-induced muscle damage in athletes 

• Better sleep, thanks to their melatonin (sleep hormone) content

6. Pomegranates

Pomegranate seeds are tiny, but they pack a big punch. Studies show that, among other health benefits, pomegranates can reduce the risk of diabetes, cancer, and high blood pressure. They’re also rich in polyphenols, which have antioxidant and anti-inflammatory effects. 

Animal studies have shown that pomegranate juice can help treat chronic inflammatory diseases, like inflammatory bowel disease (IBD). But more studies are needed to fully understand its potential health benefits for humans. 

7. Grapefruits

Grapefruit is a powerhouse fruit that’s low in calories and has a low glycemic index. It’s also packed with furanocoumarins — compounds that fight cancer and promote bone health.

8. Tomato

Yes, tomatoes are fruit! They’re a delicious addition to a burger or part of your favorite spaghetti sauce. In the 2014 study, tomatoes even ranked higher than lemons in nutrient-density quality. 

Tomatoes provide multiple health benefits due to their phytochemicals and nutrients, like potassium, folate, and vitamin C. They also have lots of lycopene, a carotenoid that gives tomatoes their red color. Lycopene is also a powerful antioxidant and experts think it provides many of the tomato’s health benefits. 

Some of these benefits include:

• Anti-cancer properties

• Cardiovascular disease prevention

• Improved gut health

• Healthier skin

9. Avocado

Avocados are rich in monounsaturated fats, like oleic acid. They’re also a good source of fiber and potassium. Avocados provide many health benefits, including improving cholesterol, supporting heart health, aiding digestion, and boosting brain function. 

There are lots of easy and fun ways to use avocados, including guacamole. Add some tomato, and you have a tasty, nutrient-dense snack.

10. Strawberries

Strawberries are a nice topping for lots of different foods. They’re nutrient-dense, high in fiber, and low in sugar. Like blueberries, strawberries contain the plant chemical anthocyanin, with antioxidant and anti-inflammatory properties. 

One long-term study looked at people born female who ate more than three servings of strawberries and blueberries each week. Over 18 years, these people had a lower incidence of heart attacks. 

Strawberries also appear to have cancer-fighting properties. A study found their anti-inflammatory effects improved arthritis pain in people with a body mass index (BMI) over 30.

11. Pineapple

Pineapple is a tropical fruit favorite, rich in: 

• Fiber

• Vitamins

• Minerals

• Flavonoid antioxidants 

Pineapple also contains bromelain, a protein that helps break down foods. A small study in the Philippines found that kids who ate more canned pineapple had fewer viral and bacterial infections. 

In one study, bromelin-based gels helped with burn care. Oral bromelain also seemed to help with pain management and swelling after oral surgery.

12. Watermelon

As its name states, watermelon is a good source of water. Snacking on watermelon is a great way to stay hydrated and refreshed when the temperatures rise. It’s also a good source of vitamin A, vitamin C, and other antioxidants. Like tomatoes, watermelon is rich in lycopene. It also has the amino acid citrulline. 

One study found that watermelon improves chemical markers linked to atherosclerosis. Another study showed it improved blood pressure and reduced body weight in people who are considered overweight or obese. Research also reveals watermelon extracts have anti-cancer properties.

13. Kiwifruit

Kiwifruit, or simply kiwi, is rich in vitamin C, vitamin E, and folate. Despite its small size, kiwifruit can deliver a lot of nutrition to support your immune system, digestion, and metabolic health. A cup of kiwi also contains 5.4 g of fiber and 2.1 g of protein. 

The skin of kiwifruit has a fuzzy texture, so many people choose to peel it off or cut the fruit in half then scoop out the inside. But if you want more fiber, you can bite into it and eat it whole.

Is all fruit healthy?

Yes. Studies show that fruit has a wide variety of health benefits — from reducing the risk of heart disease to helping with weight management. 

Some of the things that make fruits good for you include:

• Low salt content

• No harmful fats or added sugar

• High fiber content

• Prebiotics and essential nutrients your body needs 

• Vitamins such as vitamin C, potassium, and folate

• Phytochemicals (naturally occurring compounds in plants that often have antioxidant and anti-inflammatory properties)

Experts agree, too. The FDA updated its definition of “healthy” to focus on nutrient-rich foods. Under their definition, all whole fruits qualify as healthy. 

Is the sugar in fruit good for you? 

Fruits contain natural sugar in the form of fructose and glucose. These natural sugars are different from the artificial sugars added to processed foods. 

Natural sugars don’t cause your blood sugar to spike as rapidly as artificial sugars. Fruits also contain fiber, which slows digestion and helps your body process sugar in a healthy way. 

What makes certain fruits ‘healthier’ than others?

Even though all fruits are good for you, some may have more health benefits than others. Depending on your specific health goals, there are many ways to look at what makes some fruit “healthy.”

Here are some ways to define the healthiest fruits:

• Nutrient density: This refers to how many nutrients, especially vitamins and minerals, a fruit contains. Citrus fruits, for example, are especially rich in vitamin C.

• Glycemic index: This measures how quickly a food increases your blood sugar. This is most relevant for people with diabetes or those with a higher risk of diabetes, who may want to choose fruits with a low-glycemic index.

• Calories: While fruits are generally low in calories, some have more calories than others. This might be helpful to consider if you’re trying to lose or gain weight. 

• Specific nutrients: Researchers are learning more about the unique nutrients in different fruits — like anthocyanins in blueberries — and how these nutrients provide specific health benefits.

Which fruits are best for weight loss?

If you’re focused on weight loss, you may prefer to eat fruit that helps you feel full while reducing calorie intake. Examples of low-calorie fruits include: 

• Cantaloupe 

• Peaches

• Watermelon 

• Strawberries 

• Papaya

• Grapefruit

Which fruits are best for people with diabetes?

People with diabetes may benefit from fruits that are lowest on the glycemic index. These include:

• Blackberries

• Apples

• Grapefruit

• Oranges

• Cherries

• Strawberries

Should I avoid certain fruit if I’m taking medication? 

If you’re taking medication, talk with your healthcare team about possible interactions with food. In particular, grapefruit (and grapefruit juice) is known to interact with multiple types of medications. 

How does nutritional value change between forms of fruit?

Many people think fresh fruit is best. But there are a lot of ways to get the nutritional benefits from fruit: 

• Frozen fruit has all the same benefits as fresh fruit. In some cases, it may even preserve some nutrients better than fresh fruit. 

• Canned and preserved fruit also keeps its nutritional value. Just be sure to avoid products with added sugar.

• Freeze-dried fruit loses some water-soluble nutrients. But it still keeps about 90% of its nutrients. 

• Dried (dehydrated) fruit also keeps most of its nutrients. But watch out for added sugar — especially in dried fruits like cranberries, mangos, and pineapples. 

• Fruit juice is often missing fiber, so you’ll be missing out on those digestive benefits. Stick with 100% fruit juice to get a good amount of nutrition. That said, too much juice — even without added sugar — can still cause bigger spikes in your blood sugar.

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Written by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

Edited by:

Alex Eastman, PhD, RN

Alex Eastman, PhD, RN, is a California-based registered nurse and staff medical editor at GoodRx, where he focuses on clinical updates and Latino health.

Reviewed by:

Farzon A. Nahvi, MD

Farzon Nahvi, MD, is an emergency medicine physician and author of “Code Gray: Death, Life, and Uncertainty in the ER.” He works at Concord Hospital in Concord, New Hampshire, and teaches at the Geisel School of Medicine at Dartmouth.

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