Fruit is amazingly rich in nutrients important for health, with every bite providing vitamins, minerals, antioxidants and fiber.

Most people stick to bananas, berries, apples and grapes — the top fruits sold in the U.S., according to the International Fresh Produce Association.

But many other options offer benefits for heart health, weight loss and even mood.

All through 2025, TODAY.com ranked fruits highest in key nutrients that can help the body function properly — and lowest in others many people try to avoid, like sugar and carbs.

Here are the highlights:

Highest Protein Fruit

Passion fruit tops the list with 5 grams of protein per one cup of the tropical fruit.

Protein is essential for satiety, tissue repair and muscle growth, with high-protein diets touted for aiding in weight loss, but often lacking in fiber. Most people need at least 20 grams of protein per meal, says registered dietitian Natalie Rizzo, nutrition editor for TODAY.

Compared to other plants, such as beans, legumes, nuts and seeds, fruit is lower in protein, “but every gram of protein counts, especially if you’re eating a plant-forward diet,” Rizzo notes.

Fruit Highest in Magnesium

Passion fruit is the winner in this category, too, with 68 grams of magnesium per cup.

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.

Low levels can lead to muscle cramps, fatigue, irritability and irregular heartbeat, so “fruits can be a helpful, accessible way to close small gaps in magnesium intake,” says Patricia Bannan, a registered dietitian in Los Angeles.

Fruit Highest in Potassium

Jackfruit is the standout on the list with 739 milligrams of potassium per 1 cup.

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.

When ripe, it’s sweet and eaten raw.

Potassium is an electrolyte the body needs “for almost everything it does, including helping your kidneys, heart, muscles, and nerves work properly,” the Dietary Guidelines for Americans notes.

The recommended daily amount of potassium is 3,400 milligrams for men and 2,600 milligrams for women, but many people don’t get enough.

Fruit Highest in Calcium

Prickly pears, a cactus fruit, top the list with 83 milligrams of calcium per cup.

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’t get enough of the mineral, studies have found.

“Fruits aren’t top sources of calcium compared to dairy, fortified plant milks or leafy greens,” Bannan says. “But they can still add up throughout the day.”

Fruit Highest in Electrolytes

A banana can do the best job of replenishing electrolytes, which help nerves, muscles, the heart and the brain work properly.

These minerals — including sodium, potassium, calcium and magnesium — can be lost through sweat, respiration and urine.

Fruit Highest in Antioxidants

Sour cherries top the list. They’re smaller in size than the sweet kind, but much higher in antioxidants. It’s hard to find fresh sour cherries, so look for them in the frozen food aisle.

Fruits in general are some of the top sources of antioxidants in the diet, reducing inflammation in the body, dietitians say.

Fruit With the Most Sugar

Dates win the prize in this category, with 32 grams of sugar in two servings of the medjool variety. Luxuriously sweet and moist, they’re still a healthy indulgence in moderation — rich in fiber and containing copper, B vitamins, calcium, iron and magnesium.

Dates actually have a low glycemic index, meaning they don’t spike blood sugar, studies have found.

Fruit With the Least Sugar

Raspberries fit the bill, with 5 grams of sugar per cup, unless you count lemons and fresh cranberries, which are too tart to eat on their own.

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.

Fruit With the Most Carbs

Dates are tops in this category, too, with 36 grams of carbs in two fruits of the medjool variety.

“Carbs aren’t the enemy — context matters,” Bannan says. “The carbs in whole fruit come naturally packaged with fiber, water and nutrients that support health.”

Fruit Lowest in Carbs

Avocado is the lowest-carb fruit, with 4 grams of carbs per serving, which is one-third of the creamy favorite. Grapefruit is more of a traditional sweet option that’s low in carbs, with 9 grams of carbs per half of the citrus.

Low-carb diets tend to be low in fiber, which is important for heart and gut health, so that’s where fruit can make a difference, dietitians say.