Fruit Nutrition Facts

I'm glad you are interested in fruit nutrition facts!

Fruits are just amazing! They are one of the healthiest foods we can eat.

In fruits there are vitamins, minerals, fiber and phytonutrients like cartenoids, lycopene and flavonoids.

Did you know many fruits even contain calcium? Yep, you actually don't need to drink milk to get your calcium!

The most calcium rich fruits are tropical fruits . One example is the orange and another one the papaya. The good thing is that these two fruits are also high in Vitamin C. When Vitamin C and Calcium is eaten together, the Calcium is absorbed by the body much easier.

Best iron-rich fruit

100 g (3.5 oz) dried apricots 3 mg

4 Dried figs 2 mg

The recommended daily intake of iron is 10-18 mg, so dried apricots and figs are both really a good sources of iron!

The fresh fruit does not have nearly as much iron as the dried. 100 grams of fresh apricot only contains 0.4 mg iron.

Instead the vitamin C content is much higher in the fresh apricot than in the dried. 100 g fresh apricot contains 10 mg of vitamin C while 100 mg of dried apricots contain only 1 mg.

Best vitamin C-rich fruits

100 g blackcurrant 210 mg

100 gram kiwi 75 mg

100 gram strawberries 66 mg

Eating fruit: To get the most out of your fruits, eat them on an empty stomach - always before a meal rather then after. To read more about eating fruit/food combining click here

• A tip for optimal vitamin and mineral absorption: Anytime you feel hungry, have some fruit first. Wait about 15 minutes and have anything else you normally have. You can for example eat fruit just before starting to prepare your dinner. Fruit will not make you feel full for a long time, so you are unlikely to lose your appetite like some people believe.

Also try eating the peel/skin too. It is full of healthy phytonutrients that sit in the pigment (color) of the skin. So the more intense the color the better. Make sure the fruit is organic before eating the peel though.

Why not take a little piece of the peel/skin (for example orange peel or the skin of a mango) and include it in your fruit smoothie?

When making smoothies with organic apples, stay away from the peeler :)

The banana peel? I’m sure it is possible to eat it, but I haven’t tried it.. it’s just too thick for me! Maybe I will one day and I’ll let you know!

Here is an interesting observation chimpanzee caretakers have done:

Chimpanzees eat their bananas whole

-with the peel on-

but only when the bananas are organic!

When they are given conventional bananas, they peel them very carefully.

Maybe we should take their lead and be cautious of any fruit that's not organic.

All fruits vary in the amount and the kind of nutrients they contain. That's why fruit nutrition is so interesting! And that's also why it is good to look at each fruit one by one to learn what their specific benefits are.

Click on the fruit list and choose a fruit to read it's fruit nutrition facts.

Fruit List

To see an overview of all the vitamins and minerals present in both fruits and vegetables, go to the Food Nutrition Facts page where the first foods I go over are fruits and vegetables.

By the way, I think kids instinctively know that fruits are incredibly nutritious. Read more about what I have written on that topic here:

Fruit Nutrition Facts And Kids

You can also leave a comment on that page or share your own experiences regarding kids and fruits at the bottom of that page.

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