Fruit nutrition facts


Fruit nutrition facts show us how each individual fruit benefits your health with a unique set of vitamins, minerals, antioxidants, and other important nutrients.

Fruit are great sources of dietary fiber, and most fruits are low in calories and fat.

In general nutritional terms fruits generally have more sugar content than vegetables and water makes up 80% to 95% of their content.


What is the most useful way to classify fruit ?


The traditional classifications of fruit may be important for a botanist but we have found it of very little practical value when preparing juicing recipes.

fruit nutrition facts

The only practical application of fruits into categories that we have found useful is to categorize fruits into three groups i.e.

  • acid fruits,
  • sub-acid fruits and
  • sweet fruits.

On the links to the pages below we have rated in terms of a nutrient density index.

Nutrient dense foods are those foods that provide substantial amounts of vitamins and minerals and relatively few calories.

Nutrient dense foods provides you with the most concentrated amount of valuable nutrients such as vitamins, minerals, fiber, essential fatty acids and phytonutrients, for the fewest amount of calories.



Acid fruits

Pineapple nutrition

pineapple nutition

In terms of nutrient density pineapples is an excellent source of vitamin C and manganese. It is also a good source of dietary fiber as well as vitamin B1 (thiamin), vitamin B6 and copper.

One cup of pineapple contains 82 calories and 2.3 grams of dietary fiber.


Watermelon nutrition

watermelon nutrition

Watermelon nutritional facts show that it is very low in calories and very high in lycopene, vitamin C, vitamin A, potassium and magnesium.

One medium slice of watermelon (about 2 cups) contains 86 calories and 1.1 grams of dietary fiber.

A grapefruit can lower cholesterol according to several respected studies. 

Sub-acid fruits

Health benefits of apples

health benefits of apples

The most valuable nutrition in apples comes from their skins, which host their important pectin content.

One medium unpeeled apple 95 calories, and 4.4 grams of dietary fiber.

Health benefits of blueberries

health benefits of blueberries

The health benefits of blueberries show that they are loaded with nutrients like fiber, vitamin C and manganese, yet very low in calories and rich in flavor.

One cup of blueberries contains 84 calories and 3.6 grams of dietary fiber.

Several studies link blueberries with improved brain functioning.

One study indicated that women with the highest consumption of berries can have a delay in cognitive aging of 2.5 years.


Sweet fruits

Benefits of bananas

health benefits banana

The health benefits of bananas include the fact that it is very high in potassium and very low in sodium.

One medium banana contains 105 calories and 3.1 grams of dietary fiber.

Papaya benefits

Papaya benefits

Papaya benefits offer you an unrivaled tropical taste as well as a rich and excellent source of vitamin C, a very good source folate and potassium.

One cup of cubed papaya contains 55 calories and 2.5 grams of dietary fiber.


Why is this a useful way to categorize fruits?


Fruit nutrition facts reveals that the distinction between these three fruit groups is important for the purpose of proper food combining.

Food combining is the process of separating certain foods and combing other food groups in order to achieve optimal digestive health.

Mixing the incompatible fruit categories can cause indigestion

Certain fruits do not digest comfortably when combined with others.

This is explained by the fact that fruits have different nutrient structures.

This means that sweet fruit have very high sugar content and are digested like starches.

In the other group acid fruits are digested like protein.

Proper food combing for maximum digestive health in fruit terms thus means the following:

  • Acid fruits combine well with sub-acid fruits
  • Sweet fruits combine well with sub-acid fruits
  • Sub-acid fruits combine well with both


Juicing fruit


Fruit nutrition facts indicate that when eating fruits from two incompatible groups it is recommended that you separate the juice drinks by at least an hour.

Because of the high amount of natural sugars available from fruit it is generally recommended to limit your intake to no more than 2 eight ounce glasses of fresh fruit juice per day.

These sugars will be absorbed quite rapidly, which makes it great for a quick energy boost.


If you know of anybody that can benefit from this guide to fruit please share this post with your friends.

Like this page?