All of us know that eating fruits is a healthy habit. Most healthy fruits are strawberries, grapefruit, avocado, bananas, pineapple, apples, pomegranates and oranges. Best form to have maximum benefits from fruits is to eat them in their natural form. You can also have combo of fruits in order to get more nutrition. does fruit have calories you can also take fruits in form of juice or dried form but they are not as beneficial as the natural fruit.

Eating fruits can help you a lot in improving your health condition and it can also reduce the disease risk. Calories in fruits are very low so they are healthy enough. Fruits are a great source of minerals, nutrients, essential vitamins, antioxidants and are rich in fiber.

Nutrition Level of Fruits:

It is difficult to say that which fruit is best and has maximum nutritional value, because nutritional qualities of all fruits are different. If you add different types of fruits in your diet then you would be able to get maximum benefits. Here are some of the healthiest fruits:


Pineapple is rich in nutrition. It can help in reducing inflammation, moreover it can also promote healthy tissue growth. One cup of pineapple provides you with 76% of RDI for manganese and 131% of RDI for vitamin C. Its anti-inflammatory ability is because of enzyme t has called bromelain; it also helps in digestion of protein.

According to animal studies it is suggested that this enzyme can also play role in protecting body against cancer and growth of tumor. But there is need to do further scientific research in order to check its anti-cancer potential and role in preventing against osteoarthritis.

A medium pineapple slice has following nutrition profile:

Calories 42
Carbohydrates 11.02 g
Fiber 1.2 g
Potassium 92 g
Vitamin C 40.2 g
Calcium 11 mg

You can also have pineapple in form of juice. Juice of unripe pineapple can prove dangerous for you resulting into severe vomiting. does fruit have calories. Bromelain can also cause skin rash, nausea, diarrhea and increase menstrual flow.  Eating a lot of pineapple than normal is responsible for cheeks and mouth swelling.


A lot of health benefits are associated with blueberries. Blueberries are rich in vitamin C, K, manganese and fiber. does fruit have calories. These sweet little berries also have high content of antioxidants. Antioxidants found in blueberries can help in reducing the risk of different chronic diseases like diabetes, Alzheimer’s disease and heart diseases.

Blueberries have a strong effect on immune system.  According to a research eat blueberries daily can increase `number of natural killer cells in the blood. These cells are helpful in defending body against viral infection and oxidative stress.

One cup of blueberries has following nutrition profile:

Calories 84
Cholesterol 0 g
Protein 0.1 g
Fat 0.49 g
Carbohydrate 21.45 g
Dietary fiber 3.6 g
Total sugar 14.74 g

It contains a powerful antioxidant called anthocyanin, it helps in protecting against cancer, stroke, heart disease etc. it also contains a substance called pterostilbene that can help in preventing plaque formation in arteries.

 You can add fresh or even frozen blueberries to your breakfast cereals. You can also them to yogurt and desserts for snacking. Blueberry smoothies are also good to have.


It is not like other fruits and is a bit different. Most of the fruits have high carbs but in case of avocado there are low carbs. It contains healthy fats. Oleic acid is the most abundant fat present in avocado. It is a monounsaturated fat responsible for reducing inflammation. Moreover, it also helps in lowering cholesterol level.

Other substances found in avocado are potassium, magnesium and fibers. It provides about 28% RDI for potassium responsible for lowering blood pressure, it also helps in reducing risk of stroke. It also contains an important antioxidant called lutein that is responsible for maintaining skin and eyes health. Folate, beta-carotene and vitamin A re also components of avocado

Here is nutrition profile of half avocado:

Calories 161
Protein 2.01 g
Carbohydrate 8.57 g
Fiber 6.7 g
Calcium 12 mg
Magnesium 29 mg
Potassium 487 mg
Vitamin C 10.1 mg

Best thing to do with avocado is you can add them to salads. You can also use them to make guacamole by mixing it with tomatoes, garlics and lime. You can also add them to humus and smoothies. It would be better to use avocado in baking instead of other fats as it is healthy.


Pomegranates are among the deliciously healthy fruits. They do not only have nutrients but also have plant substances responsible for a lot of health benefits. Their antioxidant level is three times higher than red wine and green tea. These delicious fruits have anti-inflammation ability, and can help in reducing cancer risk. These fruits also have polyphenols help in combating oxidative stress.

Pomegranates are rich in vitamin K which is required for healthy growth of blood cells and strong bones. According to some research it is also suggested that this fruit can help in protecting against brain-related diseases. They can also restrict prostate cancer cell growth of human.

Nutrition profile of one raw pomegranate is as follows:

Calories 234
Carbohydrate 52.73 g
Fiber 11.3 g
Potassium 666 mg
Calcium 28 mg
Vitamin C 28.8 mg

Pomegranates are best to add in salads. You can also add them to rice dishes or couscous. This fruit is sweet in taste so you can also add them to fruit salad sand yogurt.


Bananas are popular because of high potassium content. A normal banana has about 22 g of potassium. Bananas are good source of energy also. Fiber content of bananas helps with stomach issues like colitis, ulcers and regular bowl movement.

Carb makeup is their unique property. Unripe bananas have resistant starch mainly responsible for improving blood sugar level and you feel full. Pectin present in banana also lays the same role and improves digestive health. According to recent research high mineral and carb content of banana makes it an excellent source of fuel.

A medium banana has nutrition profile as follows:

Calories 105
Carbohydrat 26.95 g
Protein 3.1 g
Fiber 1.29 g
Calcium 6 mg
Magnesium 32 mg
Vitamin C 10.3 mg

It is the best fruit you can add to your smoothie for thickening. It can also be used in making pancakes or banana breads and in baking as natural sweetener.


These are big round sweet citrus fruits rich in vitamins and minerals. You can have about 117 percent of vitamin C by having a medium size orange. These fruits are also rich source of vitamin B, like folate or thiamine responsible for keeping reproductive system and nervous system healthy. Citric acid being part of oranges helps in reducing risk of kidney stones. Vitamin C and citric acid rich content also helps in absorption of iron and prevent anemia. Vitamin A is also present in orange which is good for keeping eyes and skin healthy.

Nutrition profile of orange (141 g) is as follows:

Calories 65
Carbohydrate 16.27 g
Fiber 3.4 g
Calcium 61 mg
Magnesium 14 mg
Potassium 238 mg
Vitamin C 63.5 mg

Oranges are full of freshness you can eat them as a snack. You can also make pure orange juice at your home and can enjoy it. You can also use orange in salad, yogurt or as a topping on your breakfast cereal.


Lemons are citrus fruits rich in vitamin C. they have potential for lowering blood pressure or blood lipid. According to some recent research on animals it was concluded that the plant substances present in lemons can help in preventing weight gain. Some studies also showed that citric acid present in lemons can help in treating kidney stones.

Flavonoids present in lemon have anticancer, anti-diabetic and antibacterial properties. Phytochemicals like pectin, potassium and folic acid are also part of bananas which have a lot of health benefits.

Nutrition profile of lemon is (for 48 g):

Calories 11
Carbohydrate 3.31 g
Potassium 49 mg
Vitamin C 18.6 mg
Calcium 3 mg
Fiber 0.1 g

Lemons are rich in vitamin B-6, niacin, riboflavin, thiamin and vitamin A. best way to get health benefits from lemon is to use its juice for flavoring drinking water. does fruit have calories. squeeze a lemon over fish or salad to make it taste better. treat your sore throat by adding some lemon juice and honey to boiling water. You can also eat rind of organic lemons.


These are sweet little juicy berries red in appearance, have high content of water. These little fruits are rich in fiber and full of healthy minerals and vitamins. does fruit have calories . Anthocyanin is the main component which is basically a flavonoid and required for boosting heart health. According to a research it was concluded that women having at least three serving of these berries a week have less chances of heart attack. These berries also have quercetin which is also a flavonoid and has anti-inflammatory properties.

Nutrition profile of strawberries (3) is as follows:

Calories 17
Carbohydrate 4.15 g
Fiber 1.1 g
Calcium 9 mg
Magnesium 7 mg
Potassium 83 mg
Vitamin C 31.8 mg

Strawberries as a rich source of vitamin C can be eaten raw or you can also add them to your breakfast cereals or yogurt. You can also make strawberry smoothie or make a jam.


Grapefruit is a healthy citrus fruit and can be white, pink or red. It has a great ability to reduce insulin resistance and helps in weight loss. It is also helpful in reducing cholesterol level. Eating grapefruit lowers the risk of kidney stones.

Grape fruits have flavonoids that can help in providing protection against obesity, inflammation and cancers. does fruit have calories. According to a research it was found that it contains compound called furanocoumarins having anticancer properties. This compound is effective against skin cancer, leukemia and breast cancer especially.

Nutritional profile of grapefruit (half) is as follows:

Calories 52
Carbohydrate 13.11 g
Fiber 2.0 g
Calcium 27 g
Magnesium 11 g
Potassium 166 g
Vitamin C 38.4 g

You can add grapefruit slices to salad and can also make drink for yourself. It may interact with some medications so if you are taking a regular medication, you need to consult a doctor before adding it to your diet.


Apples are easy addition to diet as they are easily available and do not have any side effects. These have high fiber content and promote weight loss. does fruit have calories. If you want to get maximum health benefits eat apple without removing skin. It contains pectin which helps in maintaining good gut health.

According to recent research it is concluded that there is a connection between eating apples regularly and low risk of diabetes, certain cancers and cardiovascular disease. Apples are rich in quercetin which may have anti-cancer properties.

Nutritional profile of a medium apple is as follows:

Calories 95
Carbohydrate 25.13 g
Fiber 4.4 g
Potassium 195 mg
Calcium 11 mg
Vitamin C 8.4 mg

 Raw apples are best option for you to have as a snack when you feel hungry. You can also add almond butter for lancing fat and protein intake. Apple sauce is also used in cooking. You can also enjoy apples with yogurt as a snack.


Eating fruits is healthy, because they are a gift of nature rich in minerals, vitamins and nutrients. Different fruits have different nutrition profiles so; you need to decide which one is good for you. You can also mix different fruits in order to get maximum health benefits. Fruits calories must be low. You can also take fruits in form of juices or smoothies. Best form in which you can intake fruit in its natural form, eating up fruit in its natural form give benefits of all fruits you add to the combo at the same time. Does fruit have calories Some of the healthy fruits like pomegranate, apples, pineapple, avocado, lemon, oranges etc. are mentioned above along their nutrition profile.

Read also: Necessary Vitamins And Minerals For A Good Health