Fruit is amazingly rich in nutrients important for health, with every bite providing vitamins, minerals, antioxidants and fiber.<\/p>\n
Most people stick to bananas, berries, apples and grapes \u2014 the top fruits sold in the U.S., according to the International Fresh Produce Association<\/a>.<\/p>\n But many other options offer benefits for heart health, weight loss and even mood. <\/p>\n All through 2025, TODAY.com ranked fruits highest in key nutrients that can help the body function properly \u2014 and lowest in others many people try to avoid, like sugar and carbs.<\/p>\n Here are the highlights:<\/p>\n Highest Protein Fruit<\/p>\n Passion fruit tops the list<\/a> with 5 grams of protein per one cup of the tropical fruit.<\/p>\n Protein is essential for satiety, tissue repair and muscle growth, with high-protein diets<\/a> touted for aiding in weight loss, but often lacking in fiber<\/a>. Most people need at least 20 grams of protein per meal, says registered dietitian Natalie Rizzo, nutrition editor for TODAY.<\/p>\n Compared to other plants, such as beans, legumes, nuts and seeds, fruit is lower in protein, \u201cbut every gram of protein counts, especially if you\u2019re eating a plant-forward diet,\u201d Rizzo notes.<\/p>\n Fruit Highest in Magnesium<\/p>\n Passion fruit is the winner in this category<\/a>, too, with 68 grams of magnesium per cup.<\/p>\n The mineral helps regulate muscle function, heart rate, bone health and even mood. Adult men should get at least 400 milligrams of magnesium per day, while women should consume at least 310 milligrams, according to the National Institutes of Health<\/a>.<\/p>\n Low levels can lead to muscle cramps, fatigue, irritability and irregular heartbeat, so \u201cfruits can be a helpful, accessible way to close small gaps in magnesium intake,\u201d says Patricia Bannan, a registered dietitian in Los Angeles.<\/p>\n Fruit Highest in Potassium<\/p>\n Jackfruit is the standout on the list<\/a> with 739 milligrams of potassium per 1 cup.<\/p>\n This relative of figs and breadfruit is a popular meat substitute because, when unripe, it has a consistency similar to that of chicken or pork and can be cooked in stir-fries and curries.<\/p>\n When ripe, it\u2019s sweet and eaten raw.<\/p>\n Potassium is an electrolyte the body needs \u201cfor almost everything it does, including helping your kidneys, heart, muscles, and nerves work properly,\u201d the Dietary Guidelines for Americans<\/a> notes.<\/p>\n The recommended daily amount of potassium is 3,400 milligrams for men and 2,600 milligrams for women, but many people don\u2019t get enough.<\/p>\n Fruit Highest in Calcium<\/p>\n Prickly pears, a cactus fruit, top the list<\/a> with 83 milligrams of calcium per cup.<\/p>\n For context, a glass of milk provides about 300 milligrams of calcium, which is needed for strong bones and teeth. Yet, 42% of Americans don\u2019t get enough of the mineral, studies<\/a> have found.<\/p>\n \u201cFruits aren\u2019t top sources of calcium compared to dairy, fortified plant milks or leafy greens,\u201d Bannan says. \u201cBut they can still add up throughout the day.\u201d<\/p>\n Fruit Highest in Electrolytes<\/p>\n A banana can do the best job of replenishing electrolytes<\/a>, which help nerves, muscles, the heart and the brain work properly.<\/p>\n These minerals \u2014 including sodium, potassium, calcium and magnesium \u2014 can be lost through sweat, respiration and urine.<\/p>\n Fruit Highest in Antioxidants<\/p>\n Sour cherries top the list<\/a>. They\u2019re smaller in size than the sweet kind, but much higher in antioxidants. It\u2019s hard to find fresh sour cherries, so look for them in the frozen food aisle.<\/p>\n Fruits in general are some of the top sources of antioxidants in the diet, reducing inflammation in the body, dietitians say.<\/p>\n Fruit With the Most Sugar<\/p>\n Dates win the prize in this category<\/a>, with 32 grams of sugar in two servings of the medjool variety. Luxuriously sweet and moist, they\u2019re still a healthy indulgence in moderation \u2014 rich in fiber and containing copper, B vitamins, calcium, iron and magnesium.<\/p>\n Dates actually have a low glycemic index, meaning they don\u2019t spike blood sugar, studies<\/a> have found.<\/p>\n Fruit With the Least Sugar<\/p>\n Raspberries fit the bill<\/a>, with 5 grams of sugar per cup, unless you count lemons and fresh cranberries, which are too tart to eat on their own.<\/p>\n Fruits low in sugar can appeal to people looking for a sweet-tart flavor or options that are lower in calories, while still providing nutrients and fiber of sweeter fruit.<\/p>\n Fruit With the Most Carbs<\/p>\n