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 20 healthiest fruits based on their fiber content and concentration of essential vitamins.
apples with peanut butter
A healthy snack would be apples with peanut butter. Linh Moran Photography/Getty Images
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.
Note: In a 2012 study, healthy middle-aged adults who added one apple a day to their normal diets for four weeks lowered their levels of LDL or “bad” cholesterol by 40%.
One medium apple contains:
4.4 grams of fiber (15.7% DV)
Cranberries contain a compound that prevents bacteria from staying in the bladder. Mostovyi Sergii Igorevich/Shutterstock
Cranberries contain some of the highest concentrations of a flavonoid called proanthocyanidin. 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.
One cup of fresh whole cranberries contains:
3.6 grams of fiber (12.9% DV)
cantaloupe melon shutterstock_456246106
Cantaloupe makes a refreshing summer snack. Shutterstock
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.
One cup of cubed cantaloupe contains:
1.44 grams of fiber (5.1% DV)
270 micrograms of vitamin A (30% DV)
Oranges, along with other citrus fruits like lemon and lime, are great sources of vitamin C. Shutterstock
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.
One medium orange contains:
3.1 grams of fiber (11% DV)
69.7 milligrams of vitamin C (77.4% DV)
Eat blueberries alone or add them to smoothies and yogurt for a healthy breakfast. EstudiosOMH/Shutterstock
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.
Medical term: Antioxidants protect cells from damaging free radicals, which Harris-Pincus says increase the risk of cancer, heart disease, and many other diseases.
One cup of blueberries contains:
3.55 grams of fiber (12.7% DV)
28.6 micrograms of vitamin K (23.8% DV)
Plums make a great on-the-go snack. Alexander Spatari/Getty Images
Plums contain more than twice the amount of polyphenols than many other popular fruits, like peaches and nectarines with 62,205 milligrams per 377 milligrams per gram of fruit. Polyphenols are a type of antioxidant that may improve cognitive functioning, bone health, and heart health.
One cup of sliced plums contains:
2.3 grams of fiber (8.2% DV)
Strawberries on yogurt make a healthy dessert alternative. Kwangmoozaa/Getty Images
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.
One cup of whole strawberries contains:
2.9 grams of fiber (10.4% DV)
84.7 milligrams of vitamin C (94% DV)
34.6 micrograms of folate (8.7% DV)