The healthiest fruits you should eat more of, according to dietitians

Fruit is packed with vitamins and minerals, making it a staple of a healthy diet. Plus, it's high in fiber, which helps support digestive health while controlling blood sugar. 

While the number of servings you aim for will vary depending on your caloric needs, Lauren Harris-Pincus, MS, a registered dietitian nutritionist in private practice, advises aiming for three.

Below we compiled a list of the healthiest fruits based on their fiber content and concentration of essential vitamins.

Apples

Apples are not only high in gut-friendly fiber but are also a rich source of a flavonoid called quercetin, a plant compound that has antioxidant and anti-inflammatory properties, says Harris-Pincus.

Cranberries

Cranberries contain some of the highest concentrations of a flavonoid called Pro anthocyanidin. This flavonoid prevents E. coli from adhering to the walls of the bladder, says Harris-Pincus. E. coli is one of the most common causes of urinary tract infections (UTIs). 

In fact, a 2017 review found that cranberries reduce the risk of UTIs in women with a history of UTIs. This is noteworthy, given that UTIs are the second most common infection in adults, and women, in particular, have a 50% chance of contracting a UTI over their lifetime.

Cantaloupe

Cantaloupe is one of the best sources of vitamin A, which is crucial for eye health, says Antonette Hardie, a registered dietitian at The Ohio State University Wexner Medical Center.

Oranges

Citrus fruits, such as oranges, are known for their anti-inflammatory, antioxidative, and anti-cancer properties. Oranges are particularly high in vitamin C, which plays an important role in boosting your immune system and sustaining energy levels.

Blueberries

Blueberries are some of the best sources of vitamin K, which supports bone health and assists with wound healing. They also contain some of the highest levels of antioxidants, with 69,708 milligrams per 471 milligrams per gram of fruit. 

Plums

Plums contain more than twice the amount of polyphenols than many other popular fruits, like peaches and nectarines with 62,205 milligrams per gram of fruit. Polyphenols are a type of antioxidant that may improve cognitive functioning, bone health, and heart health.

Strawberries

Strawberries are low in calories and a good source of folate, says Grace Clark-Hibbs, MDA, a registered dietitian nutritionist and founder of her private practice Nutrition with Grace. They also have more vitamin C than oranges. 

Folate is important for red blood cell production and the growth of healthy cells, making it particularly important for those in early pregnancy. 

Mango

Mango is high in vitamin C, folate, and beta carotene — a substance that functions as an antioxidant and that the body converts to vitamin A. 

Research has linked beta-carotene supplementation to improved cognitive function, memory, defense against UV radiation, and reduced risk of certain cancers.

Cherries

Cherries are known for their anti-inflammatory properties, which is important since chronic inflammation is a major risk factor for heart disease. Additionally, research has also found the polyphenols in cherries may support overall gut health.

Kiwi

Kiwi is a low-sugar, low-calorie fruit and is one of the only fruits to contain an enzyme called actinidin, which research has found helps different kinds of protein break down faster and more effectively during digestion. This can not only reduce bloating and other kinds of GI discomfort, but also improve your absorption of protein.

Banana

Bananas are best known for being rich in potassium, an electrolyte that helps the muscles, nerves, heart and cells function properly. It also assists in keeping the body hydrated, says Clark-Hibbs. 

Less ripe bananas in particular are also high in resistant starch, which can help manage blood sugar and improve insulin sensitivity in those with insulin resistance, says Clark-Hibbs.

Pomegranates 

Pomegranates pack a hefty antioxidant punch, containing more of these cholesterol-lowering compounds than green tea or red wine. They're also an excellent source of potassium.

Grapefruit

Grapefruit boasts one of the lowest calorie and sugar content of any fruit, but offers a substantial amount of fiber, making it great for satiety and weight loss. 

In fact, a small study found that obese adults lost weight when they consumed half a grapefruit or about a half-cup of 100% grapefruit juice before their three main meals. After 14 weeks, participants lost an average of about 15 pounds or 7.1% of their total body weight. However, it's important to note that they were also on a calorie-restricted diet throughout the study's duration. 

Watermelon

Watermelon is 92% water, making it more hydrating than other fruits. 

Raspberries

Raspberries are low in sugar, high in fiber, and contain magnesium, a mineral that builds strong bones, and regulates blood sugar and blood pressure.

Pineapple

Pineapple is the only natural food source of bromelain, an anti-inflammatory enzyme with cancer-fighting potential. It's also rich in minerals like copper and manganese, which are necessary for normal brain and nerve function, says Clark-Hibbs.

Grapes

Grapes are high in certain polyphenols, like resveratrol, which can have anti-inflammatory and antioxidant effects, as well as protect the heart. 

Guava

Guava is an excellent source of lycopene, an antioxidant known for its potential cancer-fighting properties. It also contains the highest vitamin C content of any fruit on this list. 

Pears

Pears are considered a low-glycemic fruit meaning they slow down the body's absorption of sugar, making them an excellent choice for those with insulin resistance, prediabetes, or diabetes. Pears have a glycemic index (GI) score of, which is significantly lower than watermelon's 76 or papaya's 60. Foods with a glycemic index below 50 are considered low.