NutriBasesNutrition Intelligence

Catalog

Fruits & Berries

Fruits and berries combine natural sugars with water, fiber, vitamin C, potassium, and folate, which sets whole fruit apart from foods that get their sweetness from added sugars. Berries are particularly rich in polyphenols such as anthocyanins, citrus is the classic vitamin C source, and bananas and dried fruit concentrate potassium. Fat and sodium are negligible across the group.

Shortcuts: the highest-protein picks in fruits & berries · browse vegetables · continue to oils & fats.

424Foods trackedin this category
84Average calorieskcal per 100 g
0.9Average proteing per 100 g
14.3 gMost proteinGoji Berries, Dried

Nutritional highlights

  • Excellent source of vitamin C, especially citrus, kiwi, and berries
  • Whole fruit delivers fiber that fruit juice lacks
  • Good source of potassium, notably bananas and dried fruit
  • Berries are rich in polyphenols such as anthocyanins

How to choose well

Reach for whole fruit rather than juice most of the time to keep the fiber. Frozen fruit without added sugar matches fresh nutritionally, and canned fruit is best packed in juice or water instead of syrup. With dried fruit, remember the calories are compressed into a small volume.

Storage & handling

Ripen fruit such as peaches, pears, and avocados on the counter, then refrigerate; wash berries only just before eating, because lingering moisture speeds up mold.

Smart pairing

Pairing vitamin C rich fruit such as citrus or kiwi with plant iron sources like spinach, beans, or fortified cereal boosts iron absorption.

All fruits & berries (per 100 g)

424 foods · click a column to sort
Food ↑ Cal Protein g Fat g Carbs g Fiber g
Abiyuch, Raw 69 1.5 0.1 17.6 5.3
Acerola Juice, Raw 23 0.4 0.3 4.8 0.3
Acerola, (West Indian Cherry) 32 0.4 0.3 7.7 1.1
Apple Juice, Canned Or Bottled 46 0.1 0.1 11.3 0.2
Apple Juice, Canned Or Bottled 48 0.1 0.2 11.5 0.3
Apple Juice, Canned Or Bottled 46 0.1 0.1 11.3 0.2
Apple Juice, Frozen Concentrate 47 0.1 0.1 11.5 0.1
Apple Juice, Frozen Concentrate 166 0.5 0.4 41 —
Apple Juice, Frozen Concentrate 166 0.5 0.4 41 0.4
Apple Juice, Frozen Concentrate 47 0.1 0.1 11.5 0.1
Apple Juice, With Added Vitamin C 48 0.1 0.3 11.4 —
Apples, Canned 67 0.2 0.4 16.8 2
Apples, Dried 243 0.9 0.3 65.9 8.7
Apples, Dried 57 0.2 0.1 15.3 2
Apples, Dried 83 0.2 0.1 20.7 1.9
Apples, Frozen 48 0.3 0.3 12.3 1.3
Apples, Frozen 47 0.3 0.3 12 1.3
Apples, Fuji 65 0.2 0.2 15.7 2.1
Apples, Fuji 65 0.2 0.2 15.7 2.1
Apples, Gala 61 0.1 0.2 14.8 2.1
Apples, Gala 61 0.1 0.2 14.8 2.1
Apples, Granny Smith 59 0.3 0.1 14.2 2.5
Apples, Granny Smith 59 0.3 0.1 14.1 2.5
Apples, Honeycrisp 60 0.1 0.1 14.7 1.7
Apples, Honeycrisp 60 0.1 0.1 14.7 1.7
Apples, Raw 63 0.2 0.2 15.2 2.1
Apples, Raw 59 0.3 0.2 14.1 2.3
Apples, Raw 57 0.3 0.2 13.6 2.4
Apples, Raw 58 0.4 0.2 13.6 2.8
Apples, Raw 57 0.3 0.1 13.7 2.3
Apples, Raw 52 0.3 0.2 13.8 2.4
Apples, Raw 48 0.3 0.1 12.8 1.3
Apples, Raw 53 0.3 0.4 13.6 2.4
Apples, Raw 56 0.3 0.4 14.4 2.8
Apples, Red Delicious 62 0.2 0.2 14.8 2
Apples, Red Delicious 62 0.2 0.2 14.8 2
Apples, Sulfured 74 0.3 0.1 19.9 2.6
Apples, Sulfured 346 1.3 0.6 93.5 12.4
Applesauce, Canned 42 0.2 0.1 11.3 1.1
Applesauce, Canned 76 0.2 0.2 19.9 1.2
Applesauce, Canned 42 0.2 0.1 11.3 1.1
Applesauce, Canned 68 0.2 0.2 17.5 1.2
Applesauce, Unsweetened 52 0.3 0.2 12.3 —
Applesauce, Unsweetened 52 0.3 0.2 12.3 —
Apricot Nectar, Canned 56 0.2 0.5 13.6 0.1
Apricot, With Skin 48 1 0.4 10.2 1.5
Apricots, Canned 83 0.6 0.1 21.3 2.7
Apricots, Canned 27 0.7 0.2 6.4 1.6
Apricots, Canned 83 0.5 0.1 21.5 1.6
Apricots, Canned 83 0.5 0.1 21.5 1.6
Apricots, Canned 96 0.6 0 24.9 1.6
Apricots, Canned 22 0.7 0 5.5 1.1
Apricots, Canned 48 0.6 0 12.3 1.6
Apricots, Canned 49 0.6 0.1 12.5 1.6
Apricots, Canned 63 0.5 0.1 16.5 1.6
Apricots, Dried 241 3.4 0.5 62.6 7.3
Apricots, Dried 85 1.2 0.2 22.2 2.6
Apricots, Dried 113 1.2 0.2 29.3 4.1
Apricots, Frozen 98 0.7 0.1 25.1 2.2
Apricots, Raw 48 1.4 0.4 11.1 2
Apricots, Sulfured 320 4.9 0.6 82.9 —
Apricots, Sulfured 126 1.9 0.2 32.6 —
Avocado, Hass 223 1.8 20.3 8.3 —
Avocados, Raw 160 2 14.7 8.5 6.7
Avocados, Raw 167 2 15.4 8.6 6.8
Avocados, Raw 120 2.2 10.1 7.8 5.6
Bananas, Dehydrated 346 3.9 1.8 88.3 9.9
Bananas, Overripe 85 0.7 0.2 20.1 1.7
Bananas, Overripe 85 0.7 0.2 20.1 1.7
Bananas, Raw 89 1.1 0.3 22.8 2.6
Bananas, Ripe And Slightly Ripe 97 0.7 0.3 23 1.7
Bananas, Ripe And Slightly Ripe 97 0.7 0.3 23 1.7
Baobab Powder 250 3.7 0.5 79.7 44.5
Blackberries, Canned 92 1.3 0.1 23.1 3.4
Blackberries, Frozen 64 1.2 0.4 15.7 5
Blackberries, Raw 43 1.4 0.5 9.6 5.3
Blackberries, Raw 6 1.5 — — 5.3
Blackberry Juice, Canned 38 0.3 0.6 7.8 0.1
Blueberries, Canned 88 1 0.4 22.7 2.6
Blueberries, Canned 88 0.7 0.3 22.1 1.6
Blueberries, Dried 317 2.5 2.5 80 7.5
Blueberries, Frozen 51 0.4 0.6 12.2 2.7
Blueberries, Frozen 85 0.4 0.1 22 2.2
Blueberries, Raw 57 0.7 0.3 14.5 2.4
Blueberries, Raw 64 0.7 0.3 14.6 —
Blueberries, Raw 64 0.7 0.3 14.6 —
Blueberries, Wild 107 0.6 0.3 28.3 4.9
Blueberries, Wild 57 0 0.2 13.9 4.4
Boysenberries, Canned 88 1 0.1 22.3 2.6
Boysenberries, Frozen 50 1.1 0.3 12.2 5.3
Breadfruit, Raw 103 1.1 0.2 27.1 4.9
Candied Fruit 322 0.3 0.1 82.7 1.6
Carambola, (Starfruit) 31 1 0.3 6.7 2.8
Carissa, (Natal-Plum) 62 0.5 1.3 13.6 —
Cherimoya, Raw 75 1.6 0.7 17.7 3
Cherries, Sour 42 0.7 0.2 10.5 1.2
Cherries, Sour 91 0.7 0.1 23.3 1.1
Cherries, Sour 114 0.7 0.1 29.2 0.8
Cherries, Sour 46 0.9 0.4 11 1.6
Cherries, Sour 50 1 0.3 12.2 1.6
Cherries, Sour 36 0.8 0.1 8.9 1.1
Cherries, Sour 75 0.7 0.1 19.3 0.8
Cherries, Sweet 83 0.7 0.2 21.1 2.3
Cherries, Sweet 63 1.1 0.2 16 2.1
Cherries, Sweet 102 0.6 0.2 26.2 1.5
Cherries, Sweet 46 0.8 0.1 11.8 1.5
Cherries, Sweet 54 0.9 0 13.8 1.5
Cherries, Sweet 67 0.6 0.2 17.3 1.5
Cherries, Sweet 83 0.6 0.2 21.3 1.4
Cherries, Sweet 71 1 0.2 16.2 —
Cherries, Tart 333 1.3 0.7 80.5 2.5
Cherry Juice, Tart 59 0.3 0.5 13.7 —
Clementines, Raw 47 0.9 0.2 12 1.7
Crabapples, Raw 76 0.4 0.3 20 —
Cranberries, Dried 308 0.2 1.1 82.8 5.3
Cranberries, Raw 46 0.5 0.1 12 3.6
Cranberry Juice Blend, 100% Juice 45 0.3 0.1 10.9 0.1
Cranberry Juice, Not Fortified 32 0 0.3 7.3 —
Cranberry Juice, Unsweetened 46 0.4 0.1 12.2 0.1
Cranberry Sauce, Canned 159 0.9 0.2 40.4 1.1
Cranberry Sauce, Jellied 160 1.1 0 40.6 1
Cranberry Sauce, Whole 158 0.8 0.1 40.4 1.2
Cranberry-Orange Relish, Canned 178 0.3 0.1 46.2 0
Currants, European Black 63 1.4 0.4 15.4 —
Currants, Red And White 56 1.4 0.2 13.8 4.3
Currants, Zante 290 3.4 0.2 77 4.4
Custard-Apple, (Bullock'S-Heart) 101 1.7 0.6 25.2 2.4
Dates, Deglet Noor 282 2.5 0.4 75 8
Dates, Medjool 277 1.8 0.2 75 6.7
Durian, Raw Or Frozen 147 1.5 5.3 27.1 3.8
Elderberries, Raw 73 0.7 0.5 18.4 7
Feijoa, Raw 61 0.7 0.4 15.2 6.4
Figs, Canned 53 0.4 0.1 14 2.2
Figs, Canned 69 0.4 0.1 18 1.8
Figs, Canned 88 0.4 0.1 22.9 2.2
Figs, Canned 107 0.4 0.1 27.9 —
Figs, Dried 249 3.3 0.9 63.9 9.8
Figs, Dried 107 1.4 0.4 27.6 4.2
Figs, Dried 249 3.3 0.9 63.9 9.8
Figs, Dried 249 3.3 0.9 63.9 9.8
Figs, Raw 74 0.8 0.3 19.2 2.9
Fruit Cocktail, Canned 70 0.5 0.1 18.8 1.7
Fruit Cocktail, Canned 45 0.4 0.1 11.6 1.1
Fruit Cocktail, Canned 57 0.4 0.1 14.9 1
Fruit Cocktail, Canned 73 0.4 0.1 18.9 1
Fruit Cocktail, Canned 88 0.4 0.1 22.9 1.1
Fruit Cocktail, Canned 32 0.4 0.1 8.5 1
Fruit Cocktail, Canned 46 0.5 0 11.9 1
Fruit Juice Smoothie, Bolthouse Farms 46 0.6 0 10.9 0
Fruit Juice Smoothie, Bolthouse Farms 56 0.6 0.3 13 0.6
Fruit Juice Smoothie, Bolthouse Farms 52 0.4 0.3 12.4 0.6
Fruit Juice Smoothie, Naked Juice 63 0.4 0 15 0
Fruit Juice Smoothie, Naked Juice 53 0.6 0.3 12.5 0.7
Fruit Juice Smoothie, Naked Juice 71 0.4 0 16.7 2.9
Fruit Juice Smoothie, Naked Juice 50 0.5 0.3 11.7 0.6
Fruit Juice Smoothie, Odwalla 50 0.6 0.4 11.5 0.6
Fruit Juice Smoothie, Odwalla 48 0.5 0.3 11.1 0.6
Fruit Salad, Canned 30 0.4 0.1 7.9 1
Fruit Salad, Canned 50 0.5 0 13.1 1
Fruit Salad, Canned 58 0.3 0.1 15.1 1
Fruit Salad, Canned 88 0.3 0.1 22.8 1
Fruit Salad, Tropical 86 0.4 0.1 22.4 1.3
Goji Berries, Dried 349 14.3 0.4 77.1 13
Gooseberries, Canned 73 0.7 0.2 18.8 2.4
Gooseberries, Raw 44 0.9 0.6 10.2 4.3
Grape Juice, Canned Or Bottled 62 0.4 0.1 14.8 0.2
Grape Juice, Canned Or Bottled 60 0.4 0.1 14.8 0.2
Grape Juice, Canned Or Bottled 60 0.4 0.1 14.8 0.2
Grape Juice, Purple 66 0.3 0.3 15.6 —
Grape Juice, White 66 0.1 0.3 15.8 —
Grapefruit Juice, Pink 39 0.5 0.1 9.2 —
Grapefruit Juice, Pink Or Red 39 0.5 0.7 7.7 0.3
Grapefruit Juice, Red 41 0.6 0.3 9.1 —
Grapefruit Juice, White 37 0.5 0.6 7.5 0.6
Grapefruit Juice, White 39 0.5 0.1 9.2 0.1
Grapefruit Juice, White 37 0.6 0.7 7.5 0.6
Grapefruit Juice, White 46 0.6 0.1 11.1 0.1
Grapefruit Juice, White 146 2 0.5 34.6 0.4
Grapefruit Juice, White 41 0.6 0.1 9.7 0.1
Grapefruit Juice, White 37 0.6 0.7 7.6 0.2
Grapefruit, Raw 32 0.6 0.1 8.1 1.1
Grapefruit, Raw 32 0.6 0.1 8.2 —
Grapefruit, Raw 42 0.8 0.1 10.7 1.6
Grapefruit, Raw 37 0.5 0.1 9.7 —
Grapefruit, Raw 30 0.6 0.1 7.5 1.1
Grapefruit, Raw 33 0.7 0.1 8.4 1.1
Grapefruit, Raw 37 0.9 0.1 9.1 —
Grapefruit, Sections 36 0.6 0.1 9.2 0.4
Grapefruit, Sections 37 0.7 0.1 9.2 0.4
Grapefruit, Sections 60 0.6 0.1 15.4 0.4
Grapes, Canned 40 0.5 0.1 10.3 0.6
Grapes, Canned 76 0.5 0.1 19.7 0.6
Grapes, Green 80 0.9 0.2 18.6 —
Grapes, Green 80 0.9 0.2 18.6 —
Grapes, Muscadine 57 0.8 0.5 13.9 3.9
Grapes, Raw 67 0.6 0.4 17.2 0.9
Grapes, Raw 69 0.7 0.2 18.1 0.9
Grapes, Red 86 0.9 0.2 20.2 —
Grapes, Red 86 0.9 0.2 20.2 —
Groundcherries, Raw 53 1.9 0.7 11.2 —
Guanabana Nectar, Canned 59 0.1 0.2 14.9 0.1
Guava Nectar, Canned 63 0.1 0.1 16.3 1
Guava Nectar, With Sucralose 48 0.3 0.1 13.3 1.2
Guava Sauce, Cooked 36 0.3 0.1 9.5 3.6
Guavas, Common 68 2.6 1 14.3 5.4
Guavas, Strawberry 69 0.6 0.6 17.4 5.4
Horned Melon (Kiwano) 44 1.8 1.3 7.6 —
Jackfruit, Canned 92 0.4 0.1 23.9 0.9
Jackfruit, Raw 95 1.7 0.6 23.3 1.5
Java-Plum, (Jambolan) 60 0.7 0.2 15.6 —
Juice, Apple 52 0.2 0.1 13 0.2
Juice, Apple And Grape Blend 50 0.2 0.1 12.5 0.2
Juice, Pomegranate 0 0 — — —
Juice, Prune 2 0.4 — — —
Juice, Tart Cherry 1 0.2 — — —
Jujube, Chinese 281 4.7 0.5 72.5 6
Jujube, Raw 79 1.2 0.2 20.2 —
Kiwifruit (Kiwi), Green 65 1 0.6 13.8 2.1
Kiwifruit, Green 61 1.1 0.5 14.7 3
Kiwifruit, Green 58 1.1 0.4 14 3
Kiwifruit, Zespri Sungold 63 1 0.3 15.8 1.4
Kumquats, Raw 71 1.9 0.9 15.9 6.5
Lemon Juice From Concentrate, Bottled 24 0.4 0.1 5.4 —
Lemon Juice From Concentrate, Bottled 17 0.5 0.1 5.7 0.7
Lemon Juice From Concentrate, Canned Or Bottled 17 0.5 0.1 5.6 0.7
Lemon Juice, Raw 22 0.4 0.2 6.9 0.3
Lemon Peel, Raw 47 1.5 0.3 16 10.6
Lemons, Raw 29 1.1 0.3 9.3 2.8
Lime Juice, Canned Or Bottled 21 0.3 0.2 6.7 0.4
Lime Juice, Raw 25 0.4 0.1 8.4 0.4
Limes, Raw 30 0.7 0.2 10.5 2.8
Litchis, Dried 277 3.8 1.2 70.7 4.6
Litchis, Raw 66 0.8 0.4 16.5 1.3
Loganberries, Frozen 55 1.5 0.3 13 5.3
Longans, Dried 286 4.9 0.4 74 —
Longans, Raw 60 1.3 0.1 15.1 1.1
Loquats, Raw 47 0.4 0.2 12.1 1.7
Mammy-Apple, (Mamey) 51 0.5 0.5 12.5 3
Mandarin, Seedless 62 1 0.5 13.4 1.3
Mango Nectar, Canned 51 0.1 0.1 13.1 0.3
Mango, Ataulfo 78 0.7 0.7 17.4 1.3
Mango, Dried 319 2.5 1.2 78.6 2.4
Mango, Tommy Atkins 68 0.6 0.6 15.3 1.8
Mangos, Raw 60 0.8 0.4 15 1.6
Mangosteen, Canned 73 0.4 0.6 17.9 1.8
Maraschino Cherries, Canned 165 0.2 0.2 42 3.2
Melon Balls, Frozen 33 0.8 0.3 7.9 0.7
Melons, Cantaloupe 34 0.8 0.2 8.2 0.9
Melons, Cantaloupe 34 0.8 0.2 8.2 0.8
Melons, Cantaloupe 34 0.8 0.2 8.2 0.8
Melons, Casaba 28 1.1 0.1 6.6 0.9
Melons, Honeydew 36 0.5 0.1 9.1 0.8
Melons, Honeydew 37 0.5 0.2 8.2 —
Mulberries, Raw 43 1.4 0.4 9.8 1.7
Nance, Canned 95 0.6 1.3 22.8 7
Nance, Frozen 73 0.7 1.2 17 7.5
Naranjilla (Lulo) Pulp, Frozen 25 0.4 0.2 5.9 1.1
Nectarines, Raw 44 1.1 0.3 10.6 1.7
Nectarines, Raw 39 1.1 0.3 9.2 1.5
Oheloberries, Raw 28 0.4 0.2 6.8 —
Olives, Green 130 1.2 12.9 5 4
Olives, Pickled 145 1 15.3 3.8 3.3
Olives, Ripe 116 0.8 10.9 6 1.6
Olives, Ripe 81 1 6.9 5.6 2.5
Orange Juice 45 0.7 0.2 10.4 0.2
Orange Juice, Canned 47 0.7 0.2 11 0.3
Orange Juice, Chilled 49 0.7 0.1 11.5 0.3
Orange Juice, Chilled 49 0.7 0.1 11.5 0.3
Orange Juice, Chilled 47 0.7 0.1 11.3 0.3
Orange Juice, Chilled 47 0.7 0.1 11.3 0.3
Orange Juice, Frozen Concentrate 37 0.6 0.1 8.8 0.2
Orange Juice, Frozen Concentrate 37 0.6 0.1 8.5 0.2
Orange Juice, Frozen Concentrate 147 2.4 0.3 33.9 1
Orange Juice, Frozen Concentrate 148 2.4 0.3 35.2 1
Orange Juice, No Pulp 47 0.7 0.3 10.3 —
Orange Juice, No Pulp 47 0.8 0.4 10 —
Orange Peel, Raw 97 1.5 0.2 25 10.6
Orange Pineapple Juice Blend 51 0.4 0.1 12.2 0.2
Orange-Grapefruit Juice, Canned Or Bottled 43 0.6 0.1 10.3 0.1
Oranges, Raw 47 0.9 0.1 11.8 2.4
Oranges, Raw 49 1 0.3 11.9 2.5
Oranges, Raw 49 0.9 0.2 12.5 2.2
Oranges, Raw 46 0.7 0.2 11.5 2.4
Oranges, Raw 63 1.3 0.3 15.5 4.5
Oranges, Raw 47 0.9 0.2 11.8 2
Oranges, Raw 47 0.9 0.2 11.8 2
Papaya Nectar, Canned 57 0.2 0.2 14.5 0.6
Papaya, Canned 206 0.1 0.6 55.8 1.5
Papayas, Raw 43 0.5 0.3 10.8 1.7
Passion-Fruit Juice, Purple 51 0.4 0.1 13.6 0.2
Passion-Fruit Juice, Yellow 60 0.7 0.2 14.5 0.2
Passion-Fruit, (Granadilla) 97 2.2 0.7 23.4 10.4
Pawpaw, Peeled 5 1.2 — — 3.3
Peach Nectar, Canned 50 0.2 0.5 11.9 0.1
Peach Nectar, Canned 49 0.1 0.6 11.6 0.1
Peaches, Canned 72 0.5 0.2 18.4 1.2
Peaches, Canned 54 0.5 0 14.6 1.3
Peaches, Canned 74 0.5 0.1 19.9 1.3
Peaches, Canned 96 0.5 0 26.1 1
Peaches, Canned 24 0.4 0.1 6.1 1.3
Peaches, Canned 44 0.6 0 11.6 1.3
Peaches, Canned 42 0.4 0.1 11.1 1
Peaches, Dried 103 1.1 0.2 26.6 2.4
Peaches, Dried 239 3.6 0.8 61.3 8.2
Peaches, Dried 77 1.2 0.3 19.7 2.7
Peaches, Frozen 94 0.6 0.1 24 1.8
Peaches, Spiced 75 0.4 0.1 20.1 1.3
Peaches, Sulfured 325 4.9 1 83.2 —
Peaches, Sulfured 133 2 0.4 34.1 —
Peaches, Yellow 39 0.9 0.3 9.5 1.5
Peaches, Yellow 42 0.9 0.3 10.1 1.5
Pear Nectar, Canned 60 0.1 0 15.8 0.6
Pear Nectar, Canned 60 0.1 0 15.8 0.6
Pear, Anjou 64 0.3 0.4 14.8 2.6
Pears, Asian 42 0.5 0.2 10.7 3.6
Pears, Canned 74 0.2 0.2 19.1 2.7
Pears, Canned 29 0.2 0 7.8 1.6
Pears, Canned 97 0.2 0.1 25.3 1.6
Pears, Canned 50 0.3 0.1 12.9 1.6
Pears, Canned 47 0.3 0.1 12.2 1.6
Pears, Canned 57 0.2 0 15.2 1.6
Pears, Canned 74 0.2 0.1 19.2 1.6
Pears, Dried 262 1.9 0.6 69.7 7.5
Pears, Dried 127 0.9 0.3 33.8 6.4
Pears, Dried 140 0.9 0.3 37.1 5.8
Pears, Raw 63 0.4 0.2 15 3.1
Pears, Raw 62 0.3 0.1 14.9 3
Pears, Raw 67 0.4 0.1 16.1 3.1
Pears, Raw 66 0.4 0.1 15.8 3.1
Pears, Raw 57 0.4 0.1 15.2 3.1
Pears, Raw 57 0.4 0.2 15.1 3.1
Pears, Raw 57 0.4 0.2 15.1 3.1
Persimmons, Japanese 70 0.6 0.2 18.6 3.6
Persimmons, Japanese 274 1.4 0.6 73.4 14.5
Persimmons, Native 127 0.8 0.4 33.5 —
Pineapple Juice, Canned 50 0.4 0.1 12.2 0.2
Pineapple Juice, Canned Or Bottled 53 0.4 0.1 12.9 0.2
Pineapple Juice, Canned Or Bottled 53 0.4 0.1 12.9 0.2
Pineapple Juice, Frozen Concentrate 51 0.4 0 12.7 0.2
Pineapple Juice, Frozen Concentrate 179 1.3 0.1 44.3 0.7
Pineapple, Canned 60 0.5 0.1 15.6 1.3
Pineapple, Canned 32 0.4 0.1 8.3 0.8
Pineapple, Canned 60 0.4 0.1 15.7 0.8
Pineapple, Canned 52 0.4 0.1 13.5 0.8
Pineapple, Canned 78 0.4 0.1 20.2 0.8
Pineapple, Canned 83 0.3 0.1 21.5 0.8
Pineapple, Frozen 86 0.4 0.1 22.2 1.1
Pineapple, Raw 45 0.6 0.1 11.8 —
Pineapple, Raw 51 0.5 0.1 13.5 1.4
Pineapple, Raw 50 0.5 0.1 13.1 1.4
Pineapple, Raw 60 0.5 0.2 14.1 0.9
Pitanga, (Surinam-Cherry) 33 0.8 0.4 7.5 —
Plantains, Green 309 1.5 11.8 49.2 3.5
Plantains, Green 152 1.3 0.1 36.7 2.2
Plantains, Green 121 1.1 0.1 29.2 2.6
Plantains, Overripe 130 1.2 1 29.2 1.8
Plantains, Ripe 136 1.2 0.9 31 2.1
Plantains, Underripe 145 1.2 0.7 33.6 2.5
Plantains, Yellow 236 1.4 7.5 40.8 3.2
Plantains, Yellow 122 1.3 0.4 31.9 1.7
Plantains, Yellow 155 1.5 0.2 41.4 2.2
Plum, Black 59 0.6 0.3 13.5 1.4
Plums, Canned 89 0.4 0.1 23.1 1.5
Plums, Canned 89 0.4 0.1 23.2 0.9
Plums, Canned 101 0.4 0.1 26.3 1
Plums, Canned 41 0.4 0 11 0.9
Plums, Canned 58 0.5 0 15.2 0.9
Plums, Canned 63 0.4 0.1 16.3 0.9
Plums, Dried (Prunes) 107 1 0.2 28.1 3.1
Plums, Dried (Prunes) 124 1.1 0.2 32.9 3.8
Plums, Dried (Prunes) 240 2.2 0.4 63.9 7.1
Plums, Raw 46 0.7 0.3 11.4 1.4
Pomegranate Juice, Bottled 54 0.2 0.3 13.1 0.1
Pomegranates, Raw 83 1.7 1.2 18.7 4
Prickly Pears, Raw 41 0.7 0.5 9.6 3.6
Prune Juice, Canned 71 0.6 0 17.5 1
Prune Puree 257 2.1 0.2 65.1 3.3
Prunes, Canned 105 0.9 0.2 27.8 3.8
Prunes, Stewed 113 1.2 0.2 29.7 —
Prunes, Uncooked 339 3.7 0.7 89.1 —
Pummelo, Raw 38 0.8 0 9.6 1
Quinces, Raw 57 0.4 0.1 15.3 1.9
Raisins, Dark 299 3.3 0.3 79.3 4.5
Raisins, Golden 301 3.3 0.2 80 3.3
Raisins, Seeded 296 2.5 0.5 78.5 6.8
Rambutan, Canned 82 0.7 0.2 20.9 0.9
Raspberries, Canned 91 0.8 0.1 23.4 3.3
Raspberries, Frozen 103 0.7 0.2 26.2 4.4
Raspberries, Frozen 56 1.2 0.8 12.6 4.3
Raspberries, Puree 41 1 0.9 8 0.9
Raspberries, Puree 55 1.1 1 11.5 4.3
Raspberries, Raw 52 1.2 0.7 11.9 6.5
Raspberries, Raw 57 1 0.2 12.9 —
Raspberries, Raw 57 1 0.2 12.9 —
Raspberry Juice Concentrate 221 3 1.3 53.2 1.1
Rhubarb, Frozen 21 0.6 0.1 5.1 1.8
Rhubarb, Frozen 116 0.4 0.1 31.2 2
Rhubarb, Raw 21 0.9 0.2 4.5 1.8
Rose-Apples, Raw 25 0.6 0.3 5.7 —
Roselle, Raw 49 1 0.6 11.3 —
Rowal, Raw 111 2.3 2 23.9 6.2
Ruby Red Grapefruit Juice Blend (Grapefruit, Grape 44 0.5 0.1 10.5 0.2
Sapodilla, Raw 83 0.4 1.1 20 5.3
Sapote, Mamey 124 1.5 0.5 32.1 5.4
Soursop, Raw 66 1 0.3 16.8 3.3
Strawberries, Canned 92 0.6 0.3 23.5 1.7
Strawberries, Frozen 35 0.4 0.1 9.1 2.1
Strawberries, Frozen 96 0.5 0.1 25.9 1.9
Strawberries, Raw 32 0.7 0.3 7.7 2
Strawberries, Raw 31 0.6 0.2 7.6 1.8
Strawberries, Raw 31 0.6 0.2 7.6 1.8
Strawberries, Raw 36 0.6 0.2 8 —
Strawberries, Raw 36 0.6 0.2 8 —
Sugar-Apples, (Sweetsop) 94 2.1 0.3 23.6 4.4
Tamarind Nectar, Canned 57 0.1 0.1 14.7 0.5
Tamarinds, Raw 239 2.8 0.6 62.5 5.1
Tangerine Juice, Raw 43 0.5 0.2 10.1 0.2
Tangerines, (Mandarin Oranges) 38 0.8 0 9.4 1.2
Tangerines, (Mandarin Oranges) 53 0.8 0.3 13.3 1.8
Tangerines, (Mandarin Oranges) 37 0.6 0 9.6 0.7
Tangerines, (Mandarin Oranges) 61 0.5 0.1 16.2 0.7
Watermelon, Raw 30 0.6 0.2 7.6 0.4
Watermelon, Seedless 3 0.9 — — —
Watermelon, Seedless 19 0.5 0.1 4.2 1.5

Fruits & Berries leaderboards

Ranked lists within this category — highest first (or lowest, for nutrients most people limit).

Fruits & Berries Highest in Protein Fruits & Berries Highest in Dietary Fiber Fruits & Berries Highest in Iron Fruits & Berries Highest in Calcium Fruits & Berries Highest in Potassium Fruits & Berries Highest in Magnesium Fruits & Berries Highest in Vitamin C Fruits & Berries Highest in Calories Fruits & Berries Lowest in Sodium

Across the whole database

Highest in protein Highest in fiber Lowest in calories Lowest in sodium All nutrients Nutrition guides

Note. This information is provided for general reference only and is not medical advice or a diet prescription. If you have a medical condition or special dietary needs, consult a physician or a registered dietitian.