Fruits

Fruit is the part of the plant we most often eat raw, and it shows in the nutrition: most fruits are high in water, naturally low in calories and fat-free, while delivering fibre, potassium and a spread of vitamins. Citrus and berries lean heavily on vitamin C; bananas and dried fruits are potassium-rich; and the deep colours of berries, cherries and plums come from antioxidant pigments called polyphenols.

The main thing to understand about fruit is its sugar. Yes, fruit contains sugar — but it arrives wrapped in fibre and water, which slows digestion and softens the blood-sugar response compared with the same sugar in a soft drink. Whole fruit and fruit juice are not nutritionally equal: juicing strips most of the fibre and concentrates the sugars, so the calories climb quickly.

Below you'll find every fruit in the database with its full nutrition per 100 g. Use the in-category rankings to spot the highest-fibre or lowest-calorie options, and tap any fruit for a complete breakdown.