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For a Comprehensive Look at Fruit and Human Nutrition.  Fruit Nutrition Facts
Home - Diet - Nutrition Facts
Give this page some time to load, it contains much data.
For complete individual charts click on a fruit's name.
Vitamins Page - Minerals Page
Food
energy
water
fiber
fat
protein
sugar
vit.A
vit.C
vit.B1
vit.B2
vit.B6
vit.E
 substance = 100 g.
kJ/Kcal
 %
g
g
g
g
ug
mg
mg
mg
mg
mg
Apple
207/49 
84
2.3
0
0.4
11.8
2
15
0.02
0.01
0.05
0.5
Apricot
153/36 
87
2.1
0
1.0
8.0
420
5
0.06
0.05
0.06
0.5
Avocado
523/126 
81
0.2
10
2.0
7.0
20
17
0.06
0.12
0.36
3.2
Blueberry
204/48 
80
8.4
0
1.0
11.0
0
10
0.02
0.03
0.05
1.9
Blackberry
170/40 
85
8.7
0
2.0
8.0
30
150
0.08
0.04
0.07
1.0
Banana
375/88 
76
2.7
0
1.2
20.4
3
10
0.04
0.03
0.36
0.3
Carrots
48 /11 
92
3.3
0
0.6
2.2
312
2
0.03
0.04
0.08
0.2
Cranberry
68 /16 
89
4.2
0
0.0
4.0
0
15
0.00
0.01
0.07
0
Cherry
221/52 
86
1.2
0
0.0
13.0
40
10
0.02
0.02
0.04
0.1
Date
1275/300
20
7.5
0
2.0
73.0
0
0
0.05
0.10
0.10
0.7
Fig
340/80 
80
2.0
0
1.0
19.0
10
3
0.06
0.05
0.11
-
Grapefruit, Red
128/30 
90
1.4
0
0.9
6.6
0
40
0.07
0.02
0.03
0.5
Grapes
274/64 
83
2.2
0
0.6
15.5
0
3
0.03
0.01
0.08
0.6
Guava
 306/72 
81
5.3
 0
1.0 
17.0 
30
218 
0.04 
0.04 
0.14 
- 
Gooseberry
170/40 
88
3.2
0
1.0
9.0
0
30
0.02
0.01
0.08
0.4
Food
energy
water
fiber
fat
protein
sugar
vit.A
vit.C
vit.B1
vit.B2
vit.B6
vit.E
 substance = 100 g.
kJ/Kcal
 %
g
g
g
g
ug
mg
mg
mg
mg
mg
Kiwi Fruit
168/40 
84
2.1
0
1.1
8.8
5
70
0.01
0.02
0.12
1.9
Kumquat
289/68 
82
1.5
0
1.0
16.0
160
55
0.14
0.06
-
-
Lemon
51/12 
96
1.8
0
0.0
3.0
0
40
0.06
0.02
0.04
0.8
Lime
 156/37 
91 
0.3
0 
0.0
7.0
0
40
0.03
0.02
0.08
-
Lychee
323/76 
82
1.5
0
1.0
18.0
0
39
0.05
0.05
-
-
Mandarin / Tangerine
177/42 
88
1.9
0
0.9
9.5
12
30
0.08
0.03
0.084
0.4
Mango
255/60 
84
1.0
0
0.0
15.0
210
53
0.05
0.06
0.13
1.0
Melon, Red Water
153/36 
93
0.6
0
1.0
8.0
30
6
0.04
0.05
0.07
-
Melon, cantaloupe
122/29 
89
0.6
0
0.9
6.3
7
32
0.05
0.02
0.10
0.2
Olive
586/142
75
4.4
14
1.0
3.0
50
0
0.03
0.08
0.00
2.0
Orange
198/47 
87
1.8
0
1.0
10.6
2
49
0.07
0.03
0.06
0.1
Papaya
136/32 
91
0.6
0
0.0
8.0
40
46
0.03
0.04
0.04
-
Passion Fruit
158/37 
88
3.3
0.4
2.6
5.8
125
23
0.03
0.12
-
0.5
Peach
151/36 
89
1.4
0
1.0
7.9
15
7
0.01
0.02
0.02
0.0
Pear
201/47 
86
2.1
0
0.3
11.5
0.0
4
0.01
0.01
0.02
0.1
Red Bell Pepper
119/28 
91
2.2
0
1.0
6.0
172
80
0.04
0.14
0.43
6.4
Persimmon
325/76
81
0.5
0
0.5
18.6
260
16
0.02
0.03
-
-
Pineapple
211/50 
84
1.2
0
0.4
12.0
20
25
0.07
0.02
0.09
0.1
Pomegranate
343/81 
82
3.4
0
1.0
17.0
10
7
0.05
0.02
0.31
-
Plum
177/42 
84
2.2
0
0.8
9.6
18
5
0.02
0.03
0.10
0.7
Strawberry
99/23
91
2.2
0
0.7
5.1
10
60
0.02
0.03
0.06
0.4
Tomato
48/11 
97
1.4
0
0.9
1.9
140
15
0.05
0.02
0.08
0.7
Food
enrgy
water
fiber
fat
protein
sugar
vit.A
vit.C
vit.B1
vit.B2
vit.B6
vit.E
 substance = 100 g.
kJ/Kcal
 %
g
g
g
g
ug
mg
mg
mg
mg
mg

Source: Nevo table 1996, Nevo Foundation, Netherlands Nutrition Centre


Guava the Best Fruit of Them All ! Guava the best fruit
Research has been done to see which fruit is the most nutritious. It appears that Guava is the most nutritious fruit.
Click here for the full story.

Evaluation of the charts - Fruit compared with animal food.

Energy
When you look at this table you see that one banana and a few strawberries give you as much as energy as an entrecote! You will not feel as fulfilled, but your body really can extract as much of energy out of fruit.

Proteins - Fat - Sugar
As the energy fruit contains consists of sugars the fruit is digested in 30 minutes. This chemical process has no toxic waste products that are difficult to remove from the body and it even stimulates the removing of toxic elements.

The energy animal products contain consists of fat and proteins. Because of the high amount of proteins it is digested in 6-8 hours. This chemical process does produce toxic waiste-products that have to be removed from your body.

Fibers
Another remarkable difference is that fruit contains a substantial amount of fibers while animal based products don't contain any. Fibers are very important.

Water
The water percentage of fruit (80%) is higher than that of meat (15%) and comes more near the water percentage of the human body (80%).




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