The 30 Healthiest Fruits On Earth — The Ultimate Fruit Health Rankings

That’s where The 30 Healthiest Fruits On Earth — The Ultimate Fruit Health Rankings comes into play, to make sense of complex fruit nutrition in a simple, direct way.

30. Grapes

Grape Nutrition Facts (100 g):  

Calories: 69;    Sugar: 15 grams;    Fiber: 1 gram;   Omega 3’s: 11.0 mg;    Antioxidants: 0.64 mmol12;    Glycemic Load: 6;   Vitamin A: 1%;  B Vitamins:  15%;    Vitamin C: 18%;    Vitamin E: 1%;     Vitamin K: 18%;      Potassium: 5%.

Composite Nutrition Score, Grapes: 23  

29. Figs

Fig Nutrition Facts (100 g):  

Calories: 74;    Sugar: 16 grams;    Fiber: 3 grams;    Omega 3’s: 0.0 mg;    Antioxidants: 0.96 mmol;    Glycemic Load: 6;    Vitamin A: 3%;    B Vitamins: 19%;    Vitamin C: 3%;   Vitamin E: 1%;    Vitamin K: 6%;     Potassium: 7%.  

Composite Nutrition Score, Figs: 25

28. Bananas

Banana Nutrition Facts (100 g):  

Calories: 89;   Sugar: 12 grams;    Fiber: 3 grams;     Omega 3’s: 27.0 mg;   Antioxidants: 0.23 mmol;   Glycemic Load: 8;    Vitamin A: 3%;    B Vitamins: 35%;   Vitamin C:33%;   Vitamin E: 1%;   Vitamin K: 1%;    Potassium:10%.  

Composite Nutrition Score, Bananas: 28

27. Sweet Cherries

Sweet Cherries Nutrition Facts (100 g):  

Calories: 63;       Sugar: 13 grams;     Fiber: 2 grams;     Omega 3’s: 26.0 mg;     Antioxidants: 1.42 mmol;     Glycemic Load: 5;     Vitamin A: 1%;     B Vitamins: 10%;      Vitamin C:12%;     Vitamin E: 0%;        Vitamin K: 3%;       Potassium: 6% .  

Composite Nutrition Score, Sweet Cherries: 31

26. Pears

Pear Nutrition Facts (100 g):  

Calories: 58;        Sugar: 10 grams;      Fiber: 3 grams;      Omega 3’s: 0.0 mg;       Antioxidants: 21 mmol;     Glycemic Load: 3;      Vitamin A: 0%;        B Vitamins: 6%;       Vitamin C: 7%;       Vitamin E: 1%;        Vitamin K: 6%;        Potassium: 3%.   

Composite Nutrition Score, Pears: 32

25. Apples

Apple Nutrition Facts (100 g):  

Calories: 52;       Sugar: 10 grams;       Fiber: 2 grams;       Omega 3’s: 9.0 mg;       Antioxidants: 31 mmol;        Glycemic Load: 3;    Vitamin A: 1%;      B Vitamins: 7%;         Vitamin C: 8%;          Vitamin E:  1%;      Vitamin K: 3%;       Potassium:  3%.  

Composite Nutrition Score, Apples: 32  

24. Mangoes

Mango Nutrition Facts (100 g):  

Calories: 65;     Sugar: 15 grams;        Fiber: 2 grams;          Omega 3’s: 37 mg;               Antioxidants: .78 mmol;           Glycemic Load: 5;           Vitamin A: 15%;       B Vitamins: 22%;        Vitamin C: 46%;      Vitamin E: 6%;        Vitamin K: 5%;        Potassium : 4%.  

Composite Nutrition Score, Mangoes: 33

23. Tangerines

Tangerine Nutrition Facts (100 g):  

Calories: 53;       Sugar: 11 grams;        Fiber: 2 grams;       Omega 3’s: 18 mg;         Antioxidants: .53 mmol;      Glycemic Load: 4;           Vitamin A:14%;        B Vitamins: 18%;        Vitamin C: 44%;      Vitamin E : 1%;         Vitamin K: 0%;       Potassium: 5%. 

Composite Nutrition Score, Tangerines: 34

22. Plums

Plum Nutrition Facts (100 g):  

Calories: 46;       Sugar: 10 grams;         Fiber: 1 grams;        Omega 3’s: 0.0 mg;        Antioxidants: 1.43 mmol;      Glycemic Load: 3;       Vitamin A: 7%;          B Vitamins: 9%;         Vitamin C:   16%;         Vitamin E: 1%;       Vitamin K: 8%;        Potassium: 4%.  

Composite Nutrition Score, Plums: 35

21. Passion Fruit

Passion Fruit Nutrition Facts (100 g):  

Calories: 97;        Sugar: 11 grams;         Fiber: 10 grams;        Omega 3’s: 1.0 mg;        Antioxidants: .44 mmol;       Glycemic Load: 6;    Vitamin A: 25%;         B Vitamins: 23%;          Vitamin C: 50%;         Vitamin E: 0%;         Vitamin K: 1%;        Potassium: 10%.

Composite Nutrition Score, Passion Fruit: 35

20. Clementines

Clementine Nutrition Facts (100 g):  

Calories: 47;       Sugar: 9 grams;        Fiber: 2 grams;        Omega 3’s: 0.0 mg;       Antioxidants: .86 mmol;        Glycemic Load: 4;           Vitamin A:  0%;        B Vitamins: 21%;        Vitamin C: 81%;      Vitamin E: 1%;       Vitamin K: 0%;        Potassium: 5%.  

Composite Nutrition Score, Clementines: 36  

19. Pineapple

Pineapple Nutrition Facts (100 g):  

Calories: 50;      Sugar: 10 grams;       Fiber: 1 grams;       Omega 3’s: 17.0 mg;        Antioxidants: 0.70 mmol;       Glycemic Load: 3;       Vitamin A :1%;        B Vitamins:  22%;        Vitamin C: 80%;         Vitamin E: 0%;         Vitamin K: 1%;        Potassium: 3%.   

Composite Nutrition Score, Pineapple: 37

18. Oranges

Orange Nutrition Facts (100 g):

Calories: 47;      Sugar: 9 grams;       Fiber: 2 grams;       Omega 3’s: 7.0 mg;      Antioxidants: 0.93 mmol;       Glycemic Load:3;               Vitamin A : 4%;        B Vitamins: 23%;       Vitamin C: 75%;        Vitamin E: 1%;           Vitamin K: 0%;        Potassium: 5%.   

Composite Nutrition Score, Oranges: 37

  17. Watermelon

Watermelon Nutrition Facts (100 g):  

Calories: 30;        Sugar: 6; grams Fiber — 0 grams Omega 3’s — 0.0 mg Antioxidants — .08 mmol Glycemic Load — 2 Vitamin A — 11% B Vitamins – 9% Vitamin C — 13% Vitamin E — 0% Vitamin K — 0% Potassium – 3%  

Composite Nutrition Score, Watermelon: 37

16. Pomegranate

Pomegranate Nutrition Facts (100 g):  

Calories: 83;         Sugar: 14 grams;         Fiber: 4 grams;        Omega 3’s: 0.0 mg;        Antioxidants: 4.37 mmol;      Glycemic Load : 6;   Vitamin A: 0%;       B Vitamins: 26%;        Vitamin C: 17%;       Vitamin E: 3%;         Vitamin K : 21%;        Potassium: 7%.  

Composite Nutrition Score, Pomegranate: 38  

15. Peaches

Peach Nutrition Facts (100 g):  

Calories: 39;       Sugar: 8 grams;        Fiber: 1 grams;        Omega 3’s: 2.0 mg;         Antioxidants: .13 mmol;        Glycemic Load: 3;         Vitamin A: 7%;        B Vitamins: 12%;           Vitamin C: 11%;         Vitamin E: 4%;         Vitamin K: 3%;        Potassium: 5%. 

Composite Nutrition Score, Peaches: 38

14. Nectarines

Nectarine Nutrition Facts (100 g):  

Calories: 44;        Sugar: 8 grams;        Fiber: 2 grams;         Omega 3’s: 2.0 mg;        Antioxidants: 0.12 mmol;         Glycemic Load: 3;     Vitamin A : 7%;         B Vitamins: 14%;        Vitamin C: 9%;         Vitamin E: 4%;        Vitamin K: 3%;          Potassium: 6%.   

Composite Nutrition Score, Nectarines: 39  

13. Grapefruit

Grapefruit Nutrition Facts (100 g):  

Calories: 42;        Sugar: 7 grams;        Fiber: 2 grams;         Omega 3’s: 8.0 mg;         Antioxidants: 0.75 mmol;       Glycemic Load: 3;       Vitamin A:  23%;         B Vitamins: 15%;         Vitamin C: 52%;         Vitamin E: 1%;        Vitamin K: 0%;       Potassium: 4%.   

Composite Nutrition Score, Grapefruit: 40

12. Honeydew

Honeydew Nutrition Facts (100 g):  

Calories: 36;        Sugar: 8 grams;         Fiber: 1 grams;         Omega 3’s: 33.0 mg;       Antioxidants : .12 mmol;       Glycemic Load: 2;      Vitamin A: 1%;         B Vitamins: 17%;        Vitamin C: 30%;        Vitamin E: 0%;        Vitamin K: 4%;        Potassium: 7%.   

Composite Nutrition Score, Honeydew: 41  

11. Apricots

Apricot Nutrition Facts (100 g):  

Calories: 48;         Sugar: 9 grams;        Fiber: 2 grams;         Omega 3’s: 0.0 mg;         Antioxidants: 2.59 mmol;         Glycemic Load: 4;   Vitamin A:  60%;          B Vitamins: 14%;       Vitamin C: 26%;         Vitamin E: 4%;        Vitamin K: 6%;         Potassium: 7%.   

Composite Nutrition Score, Apricots: 44

10. Blueberries

Blueberry Nutrition Facts (100 g):  

Calories: 57;         Sugar: 10 grams;         Fiber: 2 grams;         Omega 3’s: 58.0 mg;        Antioxidants: 3.80 mmol;        Glycemic Load: 4; Vitamin A:  1%;          B Vitamins: 11%;       Vitamin C: 16%;          Vitamin E: 3%;         Vitamin K: 24%;           Potassium: 2%.   

Composite Nutrition Score, Blueberries: 44

9. Sour Cherries

Sour Cherry Nutrition Facts (100 g):  

Calories: 50;         Sugar: 8 grams;         Fiber: 2 grams;         Omega 3’s: 44.0 mg;         Antioxidants: 5.50 mmol;        Glycemic Load:  4; Vitamin A : 26%;         B Vitamins:   11%;        Vitamin C: 17%;          Vitamin E: 0%;           Vitamin K: 3%;          Potassium: 5%.   

Composite Nutrition Score, Sour Cherries: 46  

8. Cantaloupe

Cantaloupe Nutrition Facts (100 g):  

Calories: 34;         Sugar: 8 grams;         Fiber: 1 grams;        Omega 3’s: 46.0 mg;       Antioxidants: 0.19 mmol;       Glycemic Load: 3;    Vitamin A: 68%;       B Vitamins: 18%;          Vitamin C: 61%;         Vitamin E:  0%;          Vitamin K: 3%;           Potassium: 8%.   

Composite Nutrition Score, Cantaloupe: 47  

7. Papaya

Papaya Nutrition Facts (100 g):  

Calories: 39;       Sugar: 6 grams;         Fiber: 2 grams;         Omega 3’s: 25.0 mg;         Antioxidants: .42 mmol;        Glycemic Load: 2;     Vitamin A: 22%;         B Vitamins: 19%;         Vitamin C: 103%;         Vitamin E: 4%;         Vitamin K: 3%;          Potassium: 7%.   

Composite Nutrition Score, Papaya: 47

 6. Kiwi

Kiwi Nutrition Facts (100 g):  

Calories: 61;         Sugar: 9 grams;        Fiber: 3 grams;         Omega 3’s: 42.0 mg;        Antioxidants: 1.08 mmol;         Glycemic Load: 4; Vitamin A : 12%;         B Vitamins: 16%;          Vitamin C: 155%;         Vitamin E: 7%;          Vitamin K: 50%;          Potassium: 9%.   

Composite Nutrition Score, Kiwi: 48

5. Cranberries

Cranberry Nutrition Facts (100 g):  

Calories: 46;        Sugar: 4 grams;         Fiber: 5 grams;         Omega 3’s: 22.0 mg;         Antioxidants: 2.22 mmol;         Glycemic Load: 2; Vitamin A: 1%;         B Vitamins: 9%;         Vitamin C: 22%;       Vitamin E: 6%;          Vitamin K: 6%;           Potassium: 2%.   

Composite Nutrition Score, Cranberries: 50

4. Strawberries

Strawberry Nutrition Facts (100 g):  

Calories: 32;          Sugar: 5 grams;         Fiber: 2 grams;         Omega 3’s: 65.0 mg;        Antioxidants: 2.77 mmol;        Glycemic Load: 2; Vitamin A: 0%;         B Vitamins: 14%;          Vitamin C: 98%;        Vitamin E: 1%;          Vitamin K: 3%;         Potassium: 4%.   

Composite Nutrition Score, Strawberries: 53

3. Guava

Guava Nutrition Facts (100 g):  

Calories: 68;        Sugar: 9 grams;         Fiber: 5 grams;         Omega 3’s: 112.0 mg;       Antioxidants: 1.20 mmol;       Glycemic Load: 4;  Vitamin A: 12%;        B Vitamins: 34%;          Vitamin C: 381%;         Vitamin E: 4%;          Vitamin K: 3%;          Potassium: 12%.   

Composite Nutrition Score, Guava: 55

2. Raspberries

Raspberry Nutrition Facts (100 g):  

Calories: 52;         Sugar: 4 grams;          Fiber: 6 grams;          Omega 3’s: 126.0 mg;        Antioxidants: 2.89 mmol;        Glycemic Load: 2; Vitamin A: 1%;          B Vitamins: 18%;         Vitamin C: 54%;         Vitamin E: 4%;         Vitamin K: 12%;         Potassium: 4%.   

Composite Nutrition Score, Raspberries: 61

1. Blackberries

Blackberry Nutrition Facts (100 g):  

Calories: 43;         Sugar: 5 grams;         Fiber: 5 grams;         Omega 3’s: 94. mg;         Antioxidants: 4.77 mmol;        Glycemic Load: 3;   Vitamin A:  4%;         B Vitamins: 16%;          Vitamin C: 35%;         Vitamin E: 6%;          Vitamin K: 25%;           Potassium: 5%.   

Composite Nutrition Score, Blackberries: 64  

Thao Hanh

Source: leanitup

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