Top 5 Most Nutritious Fruits in the World

Below we will present a list of the top 5 most nutritious fruits in the world, detailing the nutrients included by each of the top 5 fruits.

When eating fruits it is important to remember that variety is the best, each fruit containing some nutritious elements in a unique quantity, helping your body in a certain way.

The top 5 most nutritious fruits in the world are:

  1. Blueberries

  2. Kiwi

  3. Strawberries

  4. Guava

  5. Cranberries


most nutritious fruits - blueberries

Many recent studies show that blueberries are the most nutritious fruits in the world. In addition to their good flavor and aspect, blueberries are very low in calories. It is best to consume these fruits in the May-October season, but even frozen they have so many antioxidants that, just half a cup can double the antioxidant power of our diets. Some experts suspect blueberries to influence the aging process by slowing it down. Besides antioxidants (especially in their skin), blueberries contain: vitamin A, vitamin C, vitamin B1, beta-carotene, potassium, zinc, iron, calcium, magnesium, are high in fibers and low in calories. They also contain anthocyanosides, an anti-bacterial pigment which has a beneficial effect on blood vessels and on the treatment of varicose veins.

Health and diets

Although blueberries do not offer the cure for all health problems, the number of substances that can offer health benefits is extremely high, making them the top 1 most nutritious fruits in the world.

Antioxidants help protect the body against the damage of free radicals to the collagen matrix of cells and tissues that can lead to cataracts, glaucoma, varicose veins, hemorrhoids, peptic ulcers, heart disease and cancer. Although red wine is one of the best sources of antioxidant anthocyanins, substances that are highly cardio protective, a recent study found that blueberries deliver 38% more of these free radical fighters.

It is possible that these acids may inhibit cancer initiation. Ellagic acid is found in blueberries and some other berries. Folic acid may help guard against cervical cancer.

Generally, it is recommended to have about 25g of dietary fibers in your daily diet as high fiber diets offer a lot of benefits to human body’s health. Blueberries are a good source of dietary fibers, containing about 2.4g of fibers / 100g of blueberries. This means that you need about one kg of blueberries per day in order to have the recommended quantity of fibers in your body.

Blueberries and memory

In laboratory animal studies, researchers have found that blueberries help protect the brain from oxidant stress and may reduce the effects of age-related conditions. Researchers also found that diets rich in blueberries significantly improved both the learning capacity and motor skills of aging animals, making them mentally equivalent to much younger ones.


kiwi most nutritious fruits in the world

Although is not seen by many as the most nutritious, kiwi is for sure one of the top 5 most nutritious fruits. Fat-soluble antioxidants—Vitamins E and A (in the form of beta-carotine) make kiwi one of the most nutritious fruits out there.


Combining fat- and water-soluble antioxidants, kiwi has an excessive free radical protection. Kiwi is also packed with more vitamin C than an equivalent amount of oranges. It is very rich in fiber, good for the immune system, blood pressure and the heart. Kiwi also contains an enzyme that assists digestion (actinidin) and is a good source of potassium, magnesium, copper and phosphorous.

Eating two to three kiwi fruits a day can significantly thin your blood and reduce blood clots. Kiwi has effects similar to taking aspirin daily to protect your cardiovascular health. Also, the fibers in kiwi lower the cholesterol level and help control blood sugar level.

Protection of DNA

A major factor that make kiwi some of the most nutritious fruits in the world is the effect such fruits have on DNA protection. Kiwi fruits have fascinated researchers for there ability to protect DNA in the nucleus of human cells from oxygen-related damage. It was not yet discovered witch compounds in kiwi give it this protective antioxidant capacity. Kiwi contains a variety of flavonoids and carotenoids that have antioxidant activity. These phytonutrients in kiwi are most likely to be responsible for this DNA protection. The protective properties of kiwi have been demonstrated in a study with children in Italy. Consuming kiwi or citrus fruits, these children showed less respiratory-related health problems such as wheezing, shortness of breath or night coughing.

Preparing and consuming

Kiwifruit can be eaten whole (including the skin). For those who prefer not to eat the skin, the fruit can be cut in half and then the flesh scooped out with a spoon. There is also a special plastic tool designed for this purpose with a spoon at one end and a knife at the other. You can also slice the fruit into several coins about 25″ thick, possibly cutting each coin into quarters, and serving it, skin-on, as a platter or with plain yogurt.

Peeling kiwi fruits can be done by using a potato peeler, drawing up from the bottom towards the thicker. In New Zealand and Australia, kiwi fruits are favorite toppings for pavlova. Because the fruit breaks down the cream, the pavlova must be consumed promptly.


strawberries most nutritious fruits in the world

Strawberries are also very important in a person’s diet, having many nutritious compounds. They contain more vitamin C than any other berry fruit. Also, they are high in folic acid, potassium, dietary fiber and manganese. It is known that one serving of eight medium sized strawberries contains 140% of the R.D.A. (Recommended Daily Allowance) of Vitamin C, 20% of the daily value for folic acid and only 50 calories. The strawberries contain no fats.


Strawberries have antioxidants (anthocynanins and ellagic acid) that fight carcinogens. The antioxidant compounds in strawberries can also prevent the oxidation of LDL (“bad” cholesterol) and help fight the development of heart disease.

Because of their high level of vitamin C and the small amounts of iron, strawberries are good for fighting amnesia and fatigue. Strawberries also help eliminate cholesterol, because they contain a soluble fiber named pectin.

Folic Acid found in strawberries helps prevent birth defects. Low levels of folic acid in the organism can lead to dementia, many cancers, heart disease, osteoporosis, birth defects, autism and depression. All these make strawberries some of the most nutritious fruits in the world.

Preparing Strawberries

Strawberries are very perishable and should not be washed until right before eating or using them in a recipe. To prevent the strawberries from absorbing excess water, you shouldn’t remove their caps and stems until after you have washed the berries under cold running water and patted them dry.

Strawberries Pie

Strawberry pie can be made very simple and fast. First you have to combine sugar, corn starch, and water in a medium saucepan and cook over medium heat. After it is thick, remove from heat and stir in 3 tablespoons of gelatin. Set it aside to cool and clean the berries. After that, put them in the baked pie crust. Place it in refrigerator while the sauce cools. Remove the pie crust from the refrigerator and pour the cooled mixture over the strawberries. Now return it to the refrigerator for at least an hour.


guava most nutritious fruits in the world
guava tree

Some researches say that guava is actually the most nutritious fruits in the world. Guava is a genus of about 100 species of tropical shrubs and small trees in the myrtle family Myrtaceae, from the Caribbean, Central America and northern South America. The leaves of guava are opposite, simple, elliptic to ovate, 5-15 cm long. The flowers of this small tree have five white petals with numerous stamens. The fruit is edible, round to pear-shaped, with a thin delicate rind, pale green to yellow, pink or red at maturity. The fruit has a creamy white or orange-salmon flesh and a lot of small hard seeds. The aroma is very strong and characteristic to this fruit.

The place of its origin is uncertain, but it is believed to be an area extending from southern Mexico to Central America. It is common throughout all warm areas of tropical America and in the West Indies: the Bahamas, Bermuda and southern Florida. It can also be found in Egypt, Algeria, the Mediterranean coast of France, Hawaii and other regions in Africa and Asia.


Guavas contain many nutritious substances like fiber, protein, carbohydrates, calcium, phosphorus, iron, and vitamins A (as carotene), B3 and G4. Guava fruit has a lot of moisture and it is low in calories (between 36 and 50) and fats.

Vitamin C can be found mainly in the skin and has less in the firm flesh and central pulp. But when the fruits are fully ripe and soft, the quantity declines. Also, heat processing destroys about 50% of the Vitamin C. The guava seeds contain 14% of aromatic oil, 15% protein and 13% starch. The strong smell of the fruit is attributed to the carbonyl compounds of the fruit.

Guava preparation

The fruit can be eaten whole, but is often prepared seeded and served sliced as dessert or in salads as a dessert. In Asia, raw guava is often dipped in salt or prune powder. Guava can also be boiled to make candies, preserves, jellies, jams, marmalade and juices. In Asia, a tea is made from guava fruits and leaves. Guava juice is most popular in Egypt.

Red guavas can be used as the base of salted products such as sauces. Thus, the fruit can be a substitute for tomatoes, especially for those who suffer from the latter’s acidity.


cranberries most nutritious fruits in the world

Another one of the most nutritious fruits, cranberries contain significant amounts of antioxidants and other phytonutrients that can help protect against heart disease, cancer and other diseases. Cranberries are also an excellent source of Vitamin C, dietary fiber, manganese and vitamin K. Cranberries are known to boost the immune system and protect against infections. They also contain significant amounts of flavonoids (some of the most powerful and effective antioxidant compounds available to humans). They are very important since our bodies are unable to produce flavonoids (we must derive them from the food we eat and from supplements).


Cranberries are known for their ability to help prevent and treat urinary tract infections. Recent studies suggest that this fruit may also promote gastrointestinal and oral health, lower LDL and raise HDL (good) cholesterol, prevent the formation of kidney stones, aid in recovery from stroke, and even help prevent cancer.

Cranberries contain the highest levels of beneficial nutrients when they are fresh. These fruits are at their peak from October through December. When their short fresh season is past, you can rely on cranberry juice and dried or frozen cranberries. This will definitely help you throughout the year.

Cranberry Juice as Antibiotics

A series of studies led to the conclusion that compounds in berry juice has the capacity to actually change E. coli bacteria in ways that render it unable to initiate an infection. E. coli is responsible for a wide variety of human illnesses like urinary tract and kidney infections to gastroenteritis to tooth decay.

Preparing cranberries

Cranberries are not as fragile as blueberries. Fresh cranberries should be treated with care. Before using, place the cranberries in a strainer and briefly and gently rinse under cool running water.

When using frozen berries in recipes with no cooking, thaw well and drain prior to using. To have maximum flavor in cooked recipes, use unthawed berries. Because the berries were frozen, extend the cooking time a few minutes.

Serving possibilities

In order to take an advantage of the cranberries’ tartness, you can use them to replace vinegar or lemon when dressing green salads. Toss the greens with a little olive oil then add a handful of raw cranberries.

To balance their extreme tartness, combine fresh cranberries with other fruits such as oranges, apples, pineapple or pears. If you wish, you can add a little fruit juice, honey or maple syrup to chopped fresh cranberries. You can also add variety to your favorite recipes for rice pudding, quick breads or muffins by using dried cranberries instead of raisins.

Photo Credits:
Wish they were blueberries! via photopin (license)
31. vitamins via photopin (license)
Strawberries via photopin (license)
Oahu – Pauoa FlatsTrail View – Raspberry Guava via photopin (license)
Cranberry Obsession via photopin (license)
Day 149: I’m Fruity via photopin (license)

32 thoughts on “Top 5 Most Nutritious Fruits in the World

  • February 3, 2007 at 3:22 AM

    I like your site. It’s very informative. I am currently studying fruits and vegetables. Feel free come check out my Fruits and Vegetables blog.

  • August 17, 2007 at 4:20 AM

    I couldn’t understand some parts of this article Top 5 Most Nutritious Fruits in the World, but I guess I just need to check some more resources regarding this, because it sounds interesting.

  • September 13, 2007 at 2:07 AM

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  • April 9, 2010 at 8:07 AM

    I could not have been happier to see blueberries right at the very top there. What a perfect compliment to any breakfast hot or cold and it’s jam packed full of antioxidants and they are their own taste sensation. Nothing comes close! ..maybe strawberries come close 🙂

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  • April 21, 2011 at 10:02 PM

    Thanks for posting this! I was aware of the benefits of blueberries and cranberries, but it’s great to read that the other three fruits are smart choices as well. Mostly because I eat them frequently already!

  • April 26, 2011 at 4:29 AM

    Thank you for the detailed info! Usually, I just hear a list of healthy foods, but it’s great to read why, and how to prepare them! Thanks!

  • April 28, 2011 at 6:14 AM

    I love how these healthy foods actually taste sinfully good. Usually, I’d have to convince my kids to eat something like vegetables, even though they find the taste repulsive. But guava? Strawberry? Who doesn’t like those fruits…?

  • April 29, 2011 at 6:18 PM

    I’ve been really enjoying your site — what a comprehensive resource! Now I’m off to go eat some strawberries and read some more…

  • May 1, 2011 at 7:35 PM

    I appreciate all this information. I will pass it on to my kids, who are starting to make better choices. They have recently moved out for college, and I believe the days of eating Pop Tarts every day are coming to an end.

  • May 6, 2011 at 9:50 PM

    I love the “serving possibilities” aspect of this post. It’s one thing to recommend a food, but it’s a real service to offer ideas about how to consume it.

  • May 11, 2011 at 1:49 PM

    However, these 5 most nutritious fruits are not very healthy to eat if you consume inorganic ones. This is because berries are usually maintained with lots of fertilizers.

  • June 4, 2011 at 7:21 PM

    Interesting read and I am glad that strawberries are on the list as I don’t really like the other four. Surprised apples or bananas didn’t make the list.

  • June 22, 2011 at 7:18 PM

    Great article I did not realize even a tenth of what you talked about in this article. I just wish I actually liked more of the fruits on the list. Out of the five on your list I only really eat one I guess it is time for me to broaden my horizons. Thanks again for the information here’s to all of our health God bless.

  • July 3, 2011 at 7:27 AM

    I have an idea that blue berries is also nutritious but I cant believe it is the first in ranking due health benefits that we can get from it is extremely high. I guess blueberries helps me on my proper diet that much.

  • July 29, 2011 at 3:43 PM

    Hey, I just wanted to say what a excellent website. I certainly enjoyed it and found it interesting reading. Anticipating your next post!

  • December 21, 2011 at 4:46 AM

    its good but require more fruits

  • December 21, 2011 at 4:48 AM

    tell something more about fruits so i can understand whole thing

  • May 5, 2012 at 5:24 PM

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  • August 9, 2012 at 10:10 AM

    Kidney infection should be monitored closely because it can lead to a more serious damage tot the kidneys. “;*.`

    Warm regards

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