The 17 Healthiest Fruits To Eat, According to the Pros

Time to stock up on strawberries, pineapples, and more.

Fact checked by Haley MadesMedically reviewed by Kristy Del Coro, MS, RDN, LDN

Fruit is often considered a healthy snack. And for good reason. So many varieties of fruit offer a range of all-natural vitamins, minerals, fiber, and antioxidants, so you can benefit from fruit’s nutritional content and its deliciousness. So, which fruits are the healthiest to eat? We asked doctors, dietitians, and health experts weigh in on the healthiest fruits to eat, in all colors of the rainbow. Here’s what to stock up on for snack time and beyond.

Meet the Expert

• Amy Gorin, MS, RDN, is the owner of Plant Based with Amy.

• Mackenzie Burgess, RDN, is a registered dietitian and recipe developer at Cheerful Choices.

• Breanna Guan, MD, is a neuropathic practitioner and women's health expert.

• Kacie Barnes, MCN, RDN, LD, is a registered dietitian nutritionist and founder of Mama Knows Nutrition.

• Amy Shapiro MS, RD, CDN, is a registered dietitian, nutritionist, and founder and director of Real Nutrition.

Avocados

“Avocados are continuing to grow in popularity and are seen in everything from smoothies to freeze-dried snack avocados,” says registered dietitian nutritionist Amy Gorin. Americans have now upped our avocado consumption to nearly 8 and a half pounds per person, per year! “I love to recommend these for heart health since eating potassium-rich foods such as avocado can help decrease the effects of sodium.” Avocados can be sliced, spread, or smashed on toast, but are also a great add-in to creamy smoothies, salad dressings, and more. “Along with being delicious, avocados are packed with healthy fats, fiber, and antioxidants,” adds registered dietitian nutritionist Mackenzie Burgess. "Research has shown avocados can help support a healthy heart and immune system.” 

Blueberries

Blueberries are easy to snack on, and so healthy to eat. “A one-cup serving of blueberries provides four grams of beneficial fiber, alongside essential nutrients like manganese, vitamin C, and vitamin K, as well as anthocyanins—a type of phytonutrient,” says Burgess. “There’s some pretty exciting research with blueberries too. A new study published in Food & Function found that enjoying the equivalent of one cup of fresh blueberries a day may improve endothelial function. This helps keep our blood vessels running smoothly, and, therefore, important for overall heart health.”

Apples

Don’t underestimate the humble apple! “Apples are high in fiber and beneficial polyphenols, which research shows may help lower cholesterol and support a healthy heart. I like to also give my brain a boost by keeping [natural] applesauce in the pantry,” says Burgess. “These portable pouches are filled with all the nutrients of a whole apple, alongside added brain-supporting nutrients like omega-3s (DHA and EPA) and choline.”

Raspberries

Neuropathic practitioner Dr. Brenna Guan dubs raspberries the best fruit for skin and hormone health. “Full of vitamin C, these berries can help support collagen production and protect against aging skin by quenching free radicals and stopping oxidative stress and damage,” she says. “Ellagic acid is the main polyphenol in raspberries, which helps reduce the negative impacts of toxic estrogens, namely 4-hydroxy-17ß-estradiol, 4E2, which is associated with estrogen-related cancers.”

Bananas

If you’re an active person, Guan recommends bananas. “Bananas are high-glycemic fruits,” she says. Their naturally perfect packaging makes them easy to eat on the go, for both children and athletes. “High in carbohydrates, bananas provide a quick source of energy. They are also rich in potassium for heart health and alkalinity. Take them to the gym or pack ‘em for a road trip.” And for parents who always want a healthy snack on hand, bananas are the perfect solution.

Related: 9 Ways to Use Ripe Bananas That Don't Involve Banana Bread

Lemons

Pucker up because lemons are your new healthy fruit friend. “Lemon is an excellent choice for boosting health and immunity,” Guan says. “Start your day with this vitamin C-rich juice that won't impact your blood sugar. Known as a cleansing fruit, lemon reduces inflammation and supplies many benefits, including stimulating digestion. Mix [lemon juice] with warm water and ginger to help ward off seasonal illness.” Lemons also make an excellent garnish and addition to seafood recipes, salads, pastas, and more. Use the lemon zest and juice to make the most out of every lemon.

Watermelons

“Sweet and hydrating, watermelons are nature's electrolyte drink,” Guan says. And there are so many ways to enjoy the fruit. “You can freeze [sliced] watermelon and blend it for a refreshing smoothie or slice watermelons to bring to a hot afternoon outdoor event. Everyone enjoys a nice slice of watermelon. The vitamin lineup is impressive for watermelon, with carotenoids and lycopene, excellent for ocular, heart, and men's health, and cancer prevention.” And with so many different types of watermelon, you shouldn’t get bored of this juicy fruit.

Dates

There’s a reason dates are poised to be the next superfood. Grown on date palm trees, dates are a fruit indigenous to the Middle East but are now more common across North and Central America. And yes, they’re a typical part of the Mediterranean diet, too. High in fiber, just a few dates, typically served dried, can help you feel fuller longer, making them a great snack that also packs in potassium, calcium, magnesium, selenium, and more minerals.

Strawberries

“Strawberries are an excellent source of vitamin C, provide many other vitamins and minerals, and even can help regulate blood sugar,” says registered dietitian nutritionist Kacie Barnes. “They're high in water and low in carbs. They provide such a big nutrition boost for very little calories.” Strawberries can easily be enjoyed on their own, sliced on an arugula or spinach salad, or blended into a smoothie. Frozen strawberries can be enjoyed all year round.

Cherries

“Cherries are one of the healthiest fruits,” says Barnes. “They are packed with antioxidants and anti-inflammatory compounds. They are a good source of fiber, potassium, and vitamin C, and contain other vitamins and minerals, too!” Cherries can also help with inflammation, as they’re considered an anti-inflammatory food.

Pineapples

This tropical fruit isn’t always the easiest to slice, but a ripe pineapple packs in tons of health benefits. High in vitamin C and manganese, pineapples also pack in vitamin B6, copper, thiamin, folate, and potassium, and are low in fat. Though they do pack in natural sugars, pineapple slices are a great option for sweet tooths instead of (or in addition to), more processed desserts. Pineapple can also be cooked and served alongside proteins, like grilled chicken, and even though it’s a controversial pizza topping, it is a healthy one.

Blackberries

Like their blue and red counterparts, blackberries are yet another super healthy berry you should eat regularly. They boast high levels of anthocyanins, an antioxidant, plus tons of vitamin C, vitamin K, manganese, and fiber. They’re easy to eat—just wash them and pop them in your mouth—and can be incorporated into so many sweet and savory recipes.

Pomegranates

According to registered dietitian and nutritionist Amy Shapiro, pomegranates are packed with antioxidants and have anti-inflammatory benefits. "Pomegranates can also improve cholesterol levels, which can reduce risk for heart disease," she says. Shapiro recommends adding the sweet yet tart seeds to salads, smoothies, yogurt, and oatmeal. They can also be enjoyed on their own as a healthy snack.

Kiwi

If you're looking for a vitamin boost, look no further than the kiwi. Rich in vitamin C, vitamin K, and vitamin E, Shapiro says that kiwis are "good for immune function and collagen synthesis." While the tiny furry fruit can be enjoyed on its own, kiwis also make an excellent addition to fruit salads and smoothies.

Grapes

Snacking on a bowl of crisp grapes is the easiest way to enjoy this late-summer fruit. "Grapes are high in antioxidants and contain resveratrol, which has antioxidant and anti-inflammatory properties and may contribute to heart health," says Shapiro of the many benefits of grapes. She also suggests freezing grapes for hot summer days or adding the fruit to chicken or tuna salad or yogurt bowls.

Mangoes

If vitamin C, vitamins A and E, and fiber weren't enough to get you to cut up a mango, perhaps some other benefits will. According to Shapiro, mangoes help to promote digestion and are important for "immune function, vision, and skin health." The vitamins in mangoes help to reduce wrinkles and blemishes as well as boost collagen production and protect from free radicals. Blend mangoes into smoothies (we love a mango lassi) or whip up a mango salsa as a refreshing dip.

Guava

This tropical fruit tastes like a combination of pear and strawberry. While most common in juices and smoothies, guava is a good source of vitamin C as it boosts immunity, supports collagen synthesis, and is high in fiber, according to Shapiro.

Related: The Secret to Storing Every Type of Fruit and Vegetable

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