Fruit Nutrition Facts

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 are eaten together, the calcium is absorbed by the body much easier.

More interesting fruit nutrition facts...

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!

Fresh fruit does not contain nearly as much iron as 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.
Read more about eating fruit and food combining 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 would normally have. You can for example eat fruit while preparing your dinner.

  Eating a piece of fruit will not make you feel full for a long time, so you are unlikely to lose your appetite if you eat fruit before dinner
  - like some people (especially parents) believe.

(To read more about why it is important to buy organic fruits and organic vegetables, go here: Organic Fruits )

Why not take a little piece of the peel, for example orange peel or a little bit of mango peel, 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.

Nutrition Facts For Fruit
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 plus about my son Benji here:
Fruit Nutrition Facts And Kids
You can also leave a comment and/or share your own experiences at the bottom of that page.

Where would you like to go next?

• To the "Strawberry Nutrition Facts" page?

• Or maybe to the "Calories in Fresh Fruit" page?

• For more info on fruits, you can visit the page "Nutritional Facts Fruits"

Click here to go from Fruit Nutrition Facts to the Home Page of www.nutrition-facts-in-fruits-and-vegetables.com

If you would like to sign up for this website's vegetable and fruit nutrition facts newsletter, go ahead and do so here: Nutrition Facts in Fruits Vegetables Newsletter

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