The Healthiest Fruits to Snack on Right Now—According to Nutritionists
There's no denying that fruit is a delicious snack to add to your diet or a tasty supplement to any meal. But our appetites are limited, and if you're looking for the biggest nutritious boost during meal or snack time, you may be wondering about the absolute healthiest fruits.
There’s no denying that fruit is a delicious snack on its own or tasty addition to any meal. But if you’re looking for the biggest nutrition boost, you may be wondering about the absolute healthiest fruits to eat. Or maybe you’re trying to enjoy more fruit in general and looking for a place to start. We asked the experts and scoured the research to determine the healthiest fruits you can eat.
First we wondered if there were any guidelines to consider when consuming fruits, and the experts agree: Packing in fruit whenever and however you can is the only rule. “Overall, it’s important to consume fruit daily, therefore consume it when it works for you,” says Nichole Dandrea-Russert, M.S., R.D.N., author of The Vegan Athlete’s Nutrition Handbook.
Meet the Experts: Nichole Dandrea-Russert, M.S., R.D.N., author of The Vegan Athlete’s Nutrition Handbook, and Sue-Ellen Anderson-Haynes, M.S., R.D.N., founder of 360Girls&Women.
The current Dietary Guidelines for Americans recommend 2 cups of fruit daily for adults on a 2,000-calorie diet, but that doesn’t mean you have to shovel plain strawberries all day. “Adding protein or fat with fruit helps with satiation and can help lead to more balanced blood sugar levels,” says Sue-Ellen Anderson-Haynes, M.S., R.D.N., founder of 360Girls&Women. “For example, add fruit in oatmeal, make energy balls using dates, pecans, and coconut flakes, or top pancakes with fruit and nuts.” Ahead, find the most nutritious picks to slice into, stat.
Blueberries
Their blue hue is more than just pleasing to the eye. Anthocyanins are the phytochemicals that give these berries, a true superfood, their striking color—and anti-inflammatory properties. “Anthocyanins have also been shown to be neuroprotective, decreasing inflammation in the brain and supporting brain health, like cognition, memory, and mood,” says Dandrea-Russert. These phytochemicals, which act as fuel for the healthy bacteria in your intestine, coupled with the fiber content of blueberries also make them a gut-healthy choice. Dandrea-Russert loves them on oatmeal, stirred into a blueberry crumble bake, or tossed into a salad.
Apples
Bite into this snack-size fall fruit for a burst of fiber. But don’t reach for the peeler! While you’ll find this nutrient within the apple, skin-on apples have about twice as much fiber as peeled apples. Their high fiber content makes them particularly filling—so you can pack the sturdy fruit in your bag for a simple yet satisfying snack when you’re on the go. Beyond the good-for-your-gut nutrient, apples also have impressive antioxidant activity and have been associated with a decreased risk of chronic diseases such as cardiovascular disease, cancer, and asthma.
Ackee
This national fruit of Jamaica (which can be found in the U.S in Caribbean food markets) is full of healthy fats, fiber, and is a good source of iodine. Be sure to only consume ripe ackee from a trusted source, as the unripe fruit is toxic. Iodine may help women struggling with fertility, though more research is needed. “This fruit is eaten more like a vegetable and cooked with herbs and spices,” explains Anderson-Haynes. “It can be eaten with dumplings and plantains and/or in Ackee and Saltfish—Jamaica’s national dish.”
Watermelon
Prized for its high water content that’ll keep you hydrated, watermelon is also packed with nutrients like vitamins A and C. These vitamins have antioxidant properties, meaning they can combat free radicals that cause cell damage and disease. Watermelon contains other antioxidants, too, including carotenoids, lycopene, and cucurbitacin E. Always scrub watermelon before cutting into it to remove potential contamination on the rind, then eat it plain, blend and freeze it to make granita, or eat slices sprinkled with fresh lime juice and ground sumac.
Kiwi
You may want to snack on kiwi an hour or two before bedtime, says Dandrea-Russert, citing a study with 24 subjects who consumed the fruit before bedtime for four weeks and found that they fell asleep more quickly, stayed asleep longer, and slept more efficiently. More research is needed, but Dandrea-Russert says kiwi’s sleep-promoting effects may have something to do with their serotonin content, which is a precursor to melatonin, or the fiber in kiwi, which has also been shown to be beneficial for sound sleep.
Strawberries
Just one serving (100 grams) of these juicy, red fruits clocks about 80% of your daily value of vitamin C, an antioxidant key for immune and skin health. Pop a few extra strawberries into your oatmeal, yogurt, or afternoon snack bowl during cold and flu season to help ward off or lessen the duration of symptoms.
While they’re known for their sweetness, strawberries also contain a decent amount of fiber and should not cause big spikes in blood sugar levels. Plus, they are rich in plant compounds called polyphenols, which may have benefits for blood sugar control. These compounds are also associated with improved heart health.
Avocados
Like ackee, avocados are full of healthy, monounsaturated fats. They are a great source of fiber (one avocado contains about 14 grams!) and boast more than double the potassium of a banana. “Avocados are associated with maintaining a healthy blood pressure, managing your weight, and keeping you satisfied at meals by slowing down the rate at which food leaves the stomach,” says Anderson-Haynes. Avocados also have one of the highest amounts of glutathione, an antioxidant shown to have anti-cancer properties. Creamy slices of avocado are a delicious addition fresh to salads, toasts, tacos, and more. Or blend the fruit into a healthy chocolate mousse.
Lemons
Consider swapping out your plain H2O for a glass of lemon water: Just one ounce of the citrus can provide about 13% of your daily vitamin C requirement. Consuming vitamin C-rich fruits has been shown to reduce your risk of heart disease. The white pith or inner part of the lemon peel contains a type of soluble fiber called pectin, which has also been linked to cardiovascular health. Lemon juice may also protect against the formation of kidney stones, but more research is needed. Add lemon slices, fresh lemon juice, or preserved lemon to anything that needs a sour kick, such as pastas, salad dressings, dips, and more.
Cherries
“When you see deep colors in fruit, like cherries’ deep ruby red, your mind should immediately think of an antioxidant powerhouse!” says Dandrea-Russert. “Both sweet and tart cherries contain a plethora of antioxidants so opt for whichever you enjoy most or whichever is accessible to you. Frozen works well when they’re out of season.” Studies show that cherries have anti-inflammatory effects and tart cherry juice can lessen pain and accelerate recovery after exercise. Like kiwi, cherries may also support good sleep, increasing melatonin levels to improve sleep duration and quality.
Bananas
It may get a bad rap for its high sugar content, but a banana’s nutritional profile far outweighs its (natural!) sweetness. They are a good source of potassium and magnesium (among others), and they also offer resistant starch (a prebiotic that’s shown to improve gut health), which functions similarly to dietary fiber. This type of starch has also been shown to improve insulin sensitivity and reduce inflammation in women with type 2 diabetes.
Blackberries
For such a small fruit, blackberries boast a surprisingly high amount of fiber: Just one cup contains almost 8 grams. Enjoying a high-fiber diet (at least 28 grams per day, according to the FDA) is associated with lower cholesterol, regular bowel movements, normal blood sugar levels, and healthy gut bacteria, to name just a few benefits. Blackberries are also a great source of vitamin K and manganese, which is vital for healthy bones and a well-functioning immune system. Enjoy them tossed into a salad, blended into a smoothie, or even topped on toast spread with goat cheese.
Dates
Dried dates add a caramel-like sweetness to everything from dinner to dessert. Their natural sugars are also a great source of energy. Dates contain fiber, and have been shown to benefit your digestive health by promoting regular bowel movements. The sticky-sweet, dried fruits also offer flavonoids, carotenoids, and phenolic acid, types of antioxidants that may help prevent the development of certain diseases. Try date sugar in baked goods, snack on pitted dates stuffed with nut butter, or chop them up and add to stews, pilafs, and more.
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