Nutritious Fruits and Vegetables

10 Fruits With Lowest Calories

2010-11-29T05:49:00.000-08:00

These fruits are not just packed with nutrients, they contain the lowest calories, too. Here's how much calories they have for every 100 g serving:

Rhubarb – 21 calories
Rose-apples – 25 calories
Casaba melons – 28 calories
Ohelo berries – 28 calories
Limes – 30 calories
Watermelon – 30 calories
Carambola (starfruit) – 31 calories

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Acerola (west indian cherry) – 32 calories
Grapefruit – 32 calories
Strawberries – 32 calories

* Nutrient data source: USDA

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10 Fruits Highest in Water

2010-09-24T05:01:00.000-07:00

Your body lose water when you perspire, urinate and during bowel movements. That’s why there is always a need to refill the body’s water supply by drinking this tasteless, odorless and colorless liquid and consuming foods that contains with it.

These 10 fruits are packed with the highest water content:

Rhubarb – 94 grams
Rose-apples – 93 grams

rose-apple image credit
Ohelo berries – 92 grams
Casaba melon - 92 grams
Watermelon – 91 grams
Carambola – 91 grams
Acerola – 91 grams
Strawberries – 91 grams
Grapefruit – 91 grams
Pitanga – 91 grams

* Nutrient data source: USDA

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10 Fruits Rich in Omega-3 Fatty Acids

2010-09-18T04:45:00.000-07:00

Omega-3 fatty acids have been found to:

prevent heart disease
reduce inflammation in the body
regulate cholesterol levels
helps fight depression
lower blood pressure levels
reduce risk of blood clot

These essential fatty acids can also be found in fruits. Here are 10 with the most:

Raspberries – 126 mg/100 g

liz west/Flickr
Common guava – 112 mg
Avocados – 110 mg
Blackberries – 94 mg
Elderberries – 85
Currants, European, black – 72 mg
Strawberry guava – 65 mg
Blueberries – 58 mg
Kumquats – 47 mg
Gooseberries – 46 mg

* Nutrient data source: USDA

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10 Tryptophan-Rich Fruits

2010-09-03T04:52:00.000-07:00

Help fight depression with food. Discover what fruits to be had to help combat or keep this condition away.

For every 100 gram serving here's how much tryptophan you'll get:

1. Avocado – 25 mg

HarmonyRae via Getty images

2. Sapotes – 23 mg
3. Guavas – 22 mg
4. Tamarinds – 18 mg
5. Apricots – 15 mg
6. Kiwifruit – 15 mg
7. Plantains – 15 mg
8. Persimmons, native – 14 mg
9. Elderberries – 13 mg
10. Soursop – 11 mg

* Nutrient data source: USDA

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10 High Calorie Fruits

2010-08-29T21:33:00.000-07:00

Watching your caloric intake? If you like eating fruits but concerned about calories, don't get carried away when eating the following fruits:

Based on 100 gram serving:

1. Tamarinds – 239 calories
2. Avocados – 160 calories
3. Durian – 147 calories

durian image by YimHafiz

4. Sapotes – 134 calories
5. Native persimmons – 127 calories
6. Plantains – 122 calories
7. Rowal – 111 calories
8. Breadfruit – 103 calories
9. Custard-apple – 101 calories
10. Purple passion-fruit – 97 calories

* Nutrient data source: USDA

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10 Calcium-Rich Fruits

2010-08-29T20:05:00.000-07:00

Calcium is found in milk and milk products like yogurt and cheese. Leafy greens, legumes and some nuts are also packed with it. It is rarely found in fruits that most of which can supply it are not the everyday fruits that you can find in your local grocery or market.

These are the fruits that can deliver the essential bone-friendly mineral.

1. Roselle – 215 mg/100 g

roselle image credit

2. Rhubarb – 86 mg
3. Tamarinds – 74 mg
4. Kumquats – 62 mg
5. Prickly pears – 56 mg
6. Currants, European black – 55 mg
7. Oranges – 40 mg
8. Mulberries – 39 mg
9. Sapotes – 39 mg
10. Elderberries – 38 mg

Tangerines – 37 mg
Figs – 35 mg
Jackfruit – 34 mg
Kiwifruit – 34 mg
Currants, red and white – 33 mg
Limes – 33 mg

* Nutrient data source: USDA

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10 Vitamin K-Rich Fruits

2010-08-29T19:13:00.000-07:00

blackberries image by threelayercake

Based on 100 gram serving:

1. Kiwifruit – 40 mcg
2. Rhubarb – 29 mcg
3. California avocados – 21 mcg
4. Blackberries – 20 mcg
5. Blueberries – 20 mcg
6. Pomegranates – 16 mcg
7. Grapes – 15 mcg
8. Currants, red and white – 11 mcg
9. Mulberries – 10 mcg
10. Raspberries – 10 mcg

* Nutrient data source: USDA

10 Niacin-Rich Fruits

2010-08-29T18:59:00.000-07:00

sapote image by YimHafiz

Based on 100 gram serving:

1. Tamarinds – 2 mg
2. Sapotes – 2 mg
3. Avocados – 2mg
4. Purple passion-fruit – 1 mg
5. Nectarines – 1 mg
6. Guavas- 1 mg
7. Durian – 1 mg
8. Breadfruit – 1 mg
9. Jujube – 1 mg
10. Soursop – 1 mg

* Nutrient data source: USDA

10 Protein-Rich Fruits

2010-08-29T05:13:00.000-07:00

Beef, pork, chicken and fish are some of the top sources of protein. But if you’re avoiding meat, you might want to look for these fruits to meet the adult protein RDI of 50 grams.

Based on 100 gram serving:

1. Tamarinds – 3 g
2. Guavas- 3 g
3. Rowal – 2 g
4. Purple passion-fruit – 2 g
5. Sapotes – 2 g
6. Sugar-apples – 2 g

sugar-apple image by CiXel

7. Avocados – 2 g
8. Groundcherries – 2 g
9. Kumquats – 2 g
10. Custard- apple – 2 g

* Nutrient data source: USDA

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10 Sugar-Rich Fruits

2010-08-28T21:19:00.000-07:00

Looking for natural sources of energy? Snacking on fruits, especially those that are high in sugar is a natural way to boost your energy. Here are 10 fruits with highest sugar content.

1. Tamarinds – 57 g/100 g
2. Figs – 16 g

image by getty images

3. Grapes, American type – 16 g
4. Lychee – 15 g
5. Plantains – 15 g
6. Mangoes – 15 g
7. Rowal – 14 g
8. Pomegranates – 14 g
9. Soursop – 14 g
10. Cherries – 13 g

* Nutrient data source: USDA

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10 Lutein and Zeaxanthin Rich Fruits

2010-08-28T05:01:00.000-07:00

Lutein and zeaxanthin are carotenoids that are believed to reduce the risk of cataracts and age-related macular degeneration. Find out the top sources of these eye-friendly compounds among fruits and vegetables.

1. Japanese persimmon – 834 mcg/100 g
2. Avocados – 271 mcg
3. Rhubarb – 170 mcg

rhubarb image by Getty images

4. Tangerines – 138 mcg
5. Mulberries – 136 mcg
6. Raspberries – 136 mcg
7. Nectarines – 130 mcg
8. Kumquats – 129 mcg
9. Oranges – 120 mcg
10. Kiwifruit – 122 mcg

* Nutrient data source: USDA

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10 Fiber Rich Fruits

2010-08-28T04:41:00.000-07:00

The American Dietetic Association (ADA) recommends eating a variety of fiber-rich foods.The top most fiber-rich are beans and legumes. For fruits these are some of the highest sources.

Based on 100 gram serving:

1. Purple passion-fruit – 10 g
2. Elderberries – 7 g

elderberries image by me'nthedogs via Flickr cc

3. Avocados – 7 g
4. Kumquats – 6 g
5. Raspberries – 6 g
6. Rowal – 6 g
7. Strawberry guava – 5 g
8. Abiyuch – 5 g
9. Blackberries – 5 g
10. Sapodilla – 5 g

Tamarinds – 5 g
Breadfruit – 5 g
Cranberries – 5 g

* Nutrient data source: USDA

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Lycopene-Rich Fruits

2010-08-28T04:17:00.000-07:00

Tomatoes are the best-known produce to contain lycopene. Here are more fruits which can deliver this carotenoid.

Based on 100 gram serving:

1. Guavas – 5203 mcg
2. Watermelon – 4532 mcg
3. Grapefruit – 1135 mcg
4. Persimmon, Japanese – 159 mcg

persimmon image credit

* Nutrient data source: USDA

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10 Beta-carotene Rich Fruits

2010-08-28T01:36:00.000-07:00

Carrots, with their distinctive orange flesh, are the best-known food around that are brimming with beta-carotene. Discover what other fruits to be had if you want to increase your natural supply of this antioxidant.

1. Cantaloupe – 2020 mcg/100 g
2. Apricots – 1094 mcg

apricots image by fontplay.com

3. Cherries, sour. Red – 770 mcg
4. Purple passion-fruit – 743 mcg
5. Pink and red grapefruit – 686 mcg
6. Plantains – 457 mcg
7. Mangoes – 445 mcg
8. Guavas – 374 mcg
9. Watermelon – 3030 mcg
10. Papayas – 276 mcg

* Nutrient data source: USDA

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10 Selenium-Rich Fruits

2010-08-28T01:19:00.000-07:00

Selenium is one of the trace minerals needed by the body for overall health. Here are the top sources among fruits.

Based on 100 gram serving:

1. Plantains – 1 mcg
2. Grapefruit – 1 mcg

grapefruit image by Muffet via Flickr cc
3. Tamarinds – 1 mcg
4. Rhubarb – 1 mcg
5. Bananas – 1 mcg
6. Melons, honeydew – 1 mcg
7. Acerola – 1 mcg
8. Breadfruit – 1 mcg
9. Carambola (starfruit) – 1 mcg
10. Currants, red and white – 1 mcg

Elderberries – 1 mcg
Gooseberries – 1 mcg
Guavas – 1 mcg
Jackfruit – 1 mcg
Lychee – 1 mcg
Loquats – 1 mcg
Mammy-apple – 1 mcg
Mangoes – 1 mcg
Mulberries – 1 mcg
Papayas – 1 mcg

* Nutrient data source: USDA

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Zinc, Copper, Manganese-Rich Fruits

2010-08-27T22:35:00.000-07:00

image credit

Based on 100 gram serving:

Zinc-Rich
1. Avocados – 1 mg
2. Blackberries – 1 mg

Copper-Rich
1. Rowal – 1 mg

Manganese-Rich
1. Pineapple – 1 mg
2. Grapes , American type – 1 mg
3. Raspberries – 1mg
4. Blackberries - 1 mg

* Nutrient data source: USDA

10 Sodium-Rich Fruits

2010-08-27T21:58:00.000-07:00

strawberry guava image credit

Based on 100 gram serving:

1. Guava, strawberry – 37 mg
2. Purple passion-fruit – 28 mg
3. Tamarinds – 28 mg
4. Abiyuch – 20 mg
5. Melons, honeydew – 18 mg
6. Melons, cantaloupe – 16 mg
7. Mammy-apple – 15 mg
8. Java-plum – 14 mg
9. Soursoup – 14 mg
10. Sapodilla – 12 mg

* Nutrient data source: USDA

10 Potassium-Rich Fruits

2010-08-27T21:22:00.000-07:00

Potassium is a mineral known to help lower high blood pressure levels. Find out what other fruits to grab if you want to increase your potassium intake the natural way.

Based on 100 gram serving:

1. Tamarinds – 628 mg
2. Plantains – 499 mg

plantains image by YimHafiz via Flickr cc

3. Breadfruit – 490 mg
4. Avocados – 485 mg
5. Durian – 438 mg
6. Guavas – 417 mg
7. Custard-apple – 328 mg
8. Bananas – 358 mg
9. Purple passion-fruit – 348 mg
10. Sapotes – 344 mg

Kiwifruit – 332 mg
Currants, European black – 322 mg
Persimmon, native – 310 mg
Abiyuch -304 mg
Jackfruit – 303 mg

* Nutrient data source: USDA

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10 Phosphorus-Rich Fruits

2010-08-27T20:37:00.000-07:00

purple passion-fruit image by Suguri F via Wikipedia cc

Based on 100 gram serving:

1. Tamarinds – 113 mg
2. Purple passion-fruit – 68 mg
3. Currants, European black – 59 mg
4. Avocados – 52 mg
5. Rowal – 52 mg
6. Abiyuch – 47 mg
7. Currants, red and white – 44 mg
8. Groundcherries – 40 mg
9. Guavas – 40 mg
10. Kiwifruit – 40 mg

Durian – 39 mg
Elderberries – 38 mg
Mulberries – 38 mg
Roselle – 37 mg
Jackfruit – 36 mg

* Nutrient data source: USDA

10 Magnesium-Rich Fruits

2010-08-27T04:50:00.000-07:00

There is a growing interest in the role of magnesium in preventing and managing health problems including hypertension, cardiovascular disease, and diabetes. Look for the following veggies if you want to increase your magnesium intake the natural way.
Based on 100 gram serving:

1. Tamarinds – 92 mg
2. Prickly pears – 85 mg

prickly pears image by kretyen via Flickr cc
3. Roselle – 51 mg
4. Lychee – 42 mg
5. Jackfruit – 37 mg
6. Plantains – 37 mg
7. Rowal – 32 mg
8. Durian – 30 mg
9. Kiwifruit – 30 mg
10. Sapotes – 30 mg

Avocados – 29 mg
Purple passion fruit – 29 mg
Bananas – 27 mg
Breadfruit – 25 mg
Abiyuch – 24 mg

* Nutrient data source: USDA

Read also 10 Magnesium-Rich Vegetables

10 Iron-Rich Fruits

2010-08-27T02:48:00.000-07:00

Iron is an essential micronutrient which carries oxygen from the lungs to all parts of the body. Look for these vegetables if you want to increase your iron supply through fruits.

Based on 100 gram serving:

1. Tamarinds – 3 mg

2. Persimmons (native) – 3 mg
3. Rowal – 3 mg
4. Mulberries – 3 mg
5. Abiyuch – 2 mg
6. Elderberries – 2 mg
7. Purple passion fruit – 2 mg
8. Currants (European black) – 2 mg
9. Roselle – 2 mg
10. Carissa (natal plum) – 1 mg

* Nutrient data source: USDA

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10 Folate-Rich Fruits

2010-08-27T02:01:00.000-07:00

Folate is an essential nutrient which helps promote fertility in both men and women and is a very important nutrient in pregnancy to promote healthy cells and prevent birth defects. These ten fruits and veggies are rich in this nutrient.

Based on 100 gram serving:
1. Avocado – 81 mcg

avocado image by chadmiller via Flickr cc
2. Guava – 49 mcg
3. Oranges (California, Valencia)– 39 mcg
4. Feijoa – 38 mcg
5. Papayas – 38 mcg
6. Pomegranates – 38
7. Durian – 36 mcg
8. Blackberries – 25 mcg
9. Kiwi fruit – 25 mcg
10. Clementines – 24 mcg

Strawberries – 24 mcg
Plantains – 22 mcg
Cantaloupe – 21 mcg
Raspberries – 21 mcg
Bananas – 20 mcg

* Nutrient data source: USDA

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10 Vitamin E-Rich Fruits (Alpha Tocopherol)

2010-08-27T01:14:00.000-07:00

Vitamin E is an antioxidant mostly associated with aging. Find out what fruits are packed with this nutrient.

Based on 100 gram serving:

1. Avocados – 3 mg
2. Kiwi fruit – 1 mg

kiwifruit image by bensonkua via Flickr cc
3. Cranberries – 1 mg
4. Blackberries – 1 mg
5. Mangoes – 1mg
6. Currants (European black) – 1 mg
7. Mulberries – 1 mg
8. Raspberries – 1 mg
9. Nectarines – 1 mg
10. Guavas – 1 mg

Papayas – 1 mg
Peaches – 1 mg
Persimmons, Japanese – 1 mg
Pomegranates – 1 mg
Blueberries – 1 mg

* Nutrient data source: USDA

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10 Vitamin C-Rich Fruits and Vegetables

2010-08-26T23:39:00.000-07:00

Vitamin C is an essential nutrient which can deliver a wide variety of health promoting benefits. Reach for these fruits and vegetables to ensure your daily needed dose of Vitamin C.

FRUITS:

1. Acerola (west Indian cherry) - 1677mg/100 g

acerola image by Filipi Rivelli via Flickr cc
2. Guava – 228 mg
3. Currants (European, black) – 181 mg
4. Kiwi fruit – 93 mg
5. Longans – 84 mg
6. Lychee – 71 mg
7. Jujube – 69 mg
8. Persimmons (native) – 66 mg
9. Papaya – 62 mg
10. Pummelo – 61 mg

• Strawberries – 59 mg
• Abuyich – 54 mg
• Oranges – 53 mg
• Clementines – 49 mg
• Pineapple – 48 mg

VEGETABLES:

1. Green hot chilli pepper – 242 mg
2. Sweet yellow chilli pepper – 183 mg
3. Red hot chilli pepper - 144 mg
4. Horseradish tree pods – 141 mg
5. Pokeberry shoots – 136 mg
6. Parsley – 133 mg
7. Scotch kale – 130 mg
8. Mustard spinach (tender green) – 130 mg
9. Red sweet pepper – 128 mg
10. Kale – 120 mg

* Nutrient data source: USDA

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10 Vitamin A-Rich Fruits & Vegetables

2010-08-26T22:05:00.000-07:00

Looking for natural sources of vitamin A? Grab these fruits and vegetables and enjoy their health promoting goodness.

Based on 100 gram serving:

FRUITS

1. Cantaloupe – 3382 IU

cantaloupe image by Bruno Girin via Flickr cc
2. Apricots – 1926 IU
3. Persimmon – 1627 IU
4. Loquat – 1528 IU
5. Pitanga – 1500 IU
6. Red sour cherries – 1283 IU
7. Purple passion-fruit – 1272 IU
8. Pink and red grapefruit – 1150 IU
9. Plantains – 1127 IU
10. Papaya – 1094 IU

Oheloberries - 830 IU
Acerola - 767 IU
Mangoes - 765 IU
Groundcherries - 720 IU
Tangerines - 681 IU

VEGETABLES:
1. Grape leaves – 27520 IU
2. Carrots – 16705 IU
3. Broccoli leaves – 1600 IU
4. Kale – 15376 IU
5. Sweet potato – 14185 IU
6. Baby carrots – 13790 IU
7. Lambquarters – 11601 IU
8. Turnip greens – 11585 IU
9. Winter butternut squash – 10631 IU
10. Mustard greens – 10502 IU

* Nutrient data source: USDA

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Nutritious Fruits and Vegetables

10 Fruits With Lowest Calories

Rhubarb – 21 calories

Rose-apples – 25 calories

Casaba melons – 28 calories

Ohelo berries – 28 calories

Limes – 30 calories

Watermelon – 30 calories

Carambola (starfruit) – 31 calories

Acerola (west indian cherry) – 32 calories

Grapefruit – 32 calories

Strawberries – 32 calories

10 Fruits Highest in Water

Rhubarb – 94 grams

Rose-apples – 93 grams

Ohelo berries – 92 grams

Casaba melon - 92 grams

Watermelon – 91 grams

Carambola – 91 grams

Acerola – 91 grams

Strawberries – 91 grams

Grapefruit – 91 grams

Pitanga – 91 grams

10 Fruits Rich in Omega-3 Fatty Acids

Raspberries – 126 mg/100 g

Common guava – 112 mg

Avocados – 110 mg

Blackberries – 94 mg

Elderberries – 85

Currants, European, black – 72 mg

Strawberry guava – 65 mg

Blueberries – 58 mg

Kumquats – 47 mg

Gooseberries – 46 mg

10 Tryptophan-Rich Fruits

10 High Calorie Fruits

10 Calcium-Rich Fruits

10 Vitamin K-Rich Fruits

10 Niacin-Rich Fruits

10 Protein-Rich Fruits

10 Sugar-Rich Fruits

10 Lutein and Zeaxanthin Rich Fruits

10 Fiber Rich Fruits

Lycopene-Rich Fruits

10 Beta-carotene Rich Fruits

Carrots, with their distinctive orange flesh, are the best-known food around that are brimming with beta-carotene. Discover what other fruits to be had if you want to increase your natural supply of this antioxidant.

10 Selenium-Rich Fruits

Zinc, Copper, Manganese-Rich Fruits

10 Sodium-Rich Fruits

10 Potassium-Rich Fruits

10 Phosphorus-Rich Fruits

10 Magnesium-Rich Fruits

10 Iron-Rich Fruits

10 Folate-Rich Fruits

Folate is an essential nutrient which helps promote fertility in both men and women and is a very important nutrient in pregnancy to promote healthy cells and prevent birth defects. These ten fruits and veggies are rich in this nutrient.

10 Vitamin E-Rich Fruits (Alpha Tocopherol)

10 Vitamin C-Rich Fruits and Vegetables

10 Vitamin A-Rich Fruits & Vegetables