Although fresh fruits vary in nutrient content, many fruits are high in certain nutrients, such as fiber and vitamin C. Fresh fruits tend to be higher in these nutrients than canned or dried fruits. Some nutrients, such as fiber, are found in large concentrations in dried fruits as well. Values listed are for one cup of chopped fresh fruit.
Fiber
Many fruits are high in fiber, which is necessary for healthy digestion. The RDA for fiber is 14 g for every 1,000 calories consumed, so most adults need about 28 g per day. The fruits highest in fiber include raspberries and blackberries, which contain 8 g and 7.6 g, respectively. Asian pears and oranges are also high in fiber, with 5.2 and 4.3 g per cup. Bananas, blueberries, strawberries and apples contain more than 3 g per cup, which provides more than 10 percent of your RDA.
Potassium
The mineral potassium is necessary for proper fluid balance in your body. All of your cells and organs, including your muscles and heart, need potassium to function properly. The recommended daily intake of potassium for adults is 4,700 mg. Fruits high in potassium include kiwi fruit and bananas. Both contain more than 500 mg per cup, which is more than 10 percent of the recommended intake. Honeydew melon, oranges and grapes also contain more than 300 mg per cup, while papaya, strawberries, blackberries and peaches contain more than 200 mg per cup.
Vitamin C
Vitamin C promotes iron absorption, assists in the healing process and helps keep your skin and other tissues healthy. Vitamin C also acts as an antioxidant to protect your body. The recommended dietary allowance, or RDA, for vitamin C is 75 mg for women and 90 mg for men. Oranges, kiwi fruit and strawberries all provide more than 100 percent of this amount per cup. Other fruits high in vitamin C include papaya, mango, pineapple, grapefruit and cantaloupe, all with more than 60 percent of the RDA for both men and women. Raspberries, honeydew melon and blackberries provide approximately 40 percent of the RDA of vitamin C for women and 30 percent for men.
Vitamin A
Although it's not present in large amounts in most fruits, there is some vitamin A in many orange and yellow fruits. Vitamin A is a fat-soluble vitamin important for healthy vision. Like vitamin C, vitamin A also works as an antioxidant. The RDA of vitamin A is 700 mcg for adult women and 900 mcg for adult men. Cantaloupe contains more vitamin A than other fruits, with 270 mcg per cup. Apricots are also high in vitamin A, with 158 mcg per cup, as are papayas and mangoes, which contain 68 and 89 mcg, respectively.
Vitamins K and E
Some fruits also contain two other fat-soluble vitamins, vitamin K and vitamin E. Vitamin K is essential for normal blood clotting, and vitamin E supports the immune system and works as an antioxidant. The recommended daily intake for vitamin K is 90 mcg for women and 120 mcg for men. Fruits high in vitamin K include kiwi fruit, blackberries, blueberries and grapes, all of which provide more than 10 percent of the recommended intake for both women and men. Blackberries, mangoes and kiwi fruit are all high in vitamin E, with one cup of each providing more than 10 percent of the RDA, which is 15 mg.
References
- Institute of Medicine: Dietary Reference Intakes: Macronutrients
- Institute of Medicine: Dietary Reference Intakes: Electrolytes and Water
- Institute of Medicine: Dietary Reference Intakes: Vitamins
- USDA National Nutrient Database: Fiber
- USDA National Nutrient Database: Potassium
- USDA National Nutrient Database: Vitamin C
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