Fruit Nutrition: Vitamins, Calories & Healthy Benefits

Fruit is an important part of a balanced diet. Many fruits are a great source of vitamin C. There are several other nutritional benefits of having fruit in your diet.

Calories

• Some fruits can be a great source of energy through calories. Others also can be a great low-calorie food. Fruits such as avocados, bananas and dates are perfect for those who need energy. Cranberries and lemons are good for those looking for a low-calorie snack.

Fat

• Almost all fruits are fat-free foods. Fruits that do feature fats, such as avocados and olives, have healthy unsaturated fats that are needed for a healthy diet. Avocados have 4 grams of fat per ounce.

Fiber

• Fruits can be a good source of fiber for a healthy diet. Dates, blueberries, kiwi and guava can all offer high amounts of fiber per serving.

Natural Sugars

• Fruits feature large amounts of natural sugar. Dates, grapes, bananas and mangos have some of the highest amounts of sugar of all fruit types.

Vitamin A

• Fruits can be a good source of vitamin A. Apricots, cherries, kumquats, mangos and passion fruit all contain a large amount of vitamin A. Of those, apricots have the highest vitamin A content.