What are the Nutritional Facts about Fruits?
December 20, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Fruits are rich in vitamins, fiber, antioxidants, and natural sugars. Learn nutritional facts, health benefits, and daily intake tips.
Introduction
Fruits are an important part of a healthy Indian diet. They are naturally rich in vitamins, minerals, fibre, and antioxidants. Eating fruits daily helps improve digestion, boost immunity, support heart health, and maintain healthy body weight.
In this article, you will learn the nutritional facts about fruits, their health benefits, types of fruits, and how many fruits you should eat every day.
Nutritional Facts About Fruits (Per 100 Grams – Average)
| Nutrient | Amount |
|---|---|
| Calories | 40–80 kcal |
| Carbohydrates | 10–20 g |
| Dietary Fibre | 2–4 g |
| Natural Sugar | 8–15 g |
| Protein | 0.5–1.5 g |
| Fat | 0.1–0.5 g |
| Vitamin C | 10–60 mg |
| Potassium | 150–400 mg |
| Folate (B9) | 5–40 mcg |
| Antioxidants | High |
Values vary depending on the type of fruit.
Common Fruits and Their Key Nutrients
| Fruit | Key Nutrients |
|---|---|
| Apple | Fibre, antioxidants |
| Banana | Potassium, energy |
| Orange | Vitamin C, immunity |
| Mango | Vitamin A, vitamin C |
| Papaya | Digestion enzymes |
| Guava | High vitamin C, fibre |
| Pomegranate | Antioxidants, iron |
| Berries | Antioxidants, low sugar |
Health Benefits of Eating Fruits
1. Improves Digestion
- Fibre supports gut health
- Prevents constipation
2. Boosts Immunity
- Vitamin C helps fight infections
- Antioxidants protect cells
3. Supports Heart Health
- Potassium helps control blood pressure
- Fibre reduces bad cholesterol
4. Helps in Weight Management
- Low calorie and high fibre
- Keeps you full for longer
5. Improves Skin and Hair Health
- Vitamins and antioxidants support skin glow
- Helps reduce early ageing
Types of Fruits Based on Nutrition
1. Citrus Fruits
- Orange, lemon, sweet lime
- High in vitamin C
2. Tropical Fruits
- Mango, banana, pineapple
- Rich in energy and vitamins
3. Berries
- Blueberries, strawberries
- Low sugar, high antioxidants
4. Dry Fruits
- Dates, raisins, figs
- High energy, eat in moderation
How Many Fruits Should You Eat Daily?
- 2–3 servings per day
- One serving = 1 medium fruit or ½ cup chopped fruit
- Eat a variety of colours for full nutrition
Best Time to Eat Fruits
✔ Morning on empty stomach
✔ Mid-morning snack
✔ Pre-workout
❌ Avoid fruits late at night
❌ Avoid mixing fruits with heavy meals
Are Fruits Good for Diabetes?
- Choose low-GI fruits like apple, guava, berries
- Avoid fruit juices
- Eat whole fruits with fibre
- Control portion size
Fruits vs Vegetables Nutrition
| Nutrient | Fruits | Vegetables |
|---|---|---|
| Sugar | Higher | Lower |
| Fibre | Moderate | High |
| Calories | Moderate | Low |
| Vitamins | High | High |
Final Thoughts
Fruits are nature’s gift for good health. They provide essential nutrients that support digestion, immunity, heart health, and overall wellbeing. Eating a variety of fresh, seasonal fruits daily is one of the easiest ways to stay healthy.
Tip: Always eat whole fruits instead of juices for maximum fiber and health benefits.