The Beginner’s Guide to the Most Consumed and Healthy Fruit


Hey you?  Yes, you!  Come closer.  A little bit closer.  I bet you ate a piece of healthy fruit today. 


But, do you know what that piece of fruit you ate today does to your body?  Or are you like most of us in the world and just eat fruit because you “hear” it’s good for you?


Do you know which fruits are the healthiest fruits in the world?


We’ve always been told how important fruits are for our health and how we need to eat them every day.  We all heard the saying, “An Apple a day keeps the doctor away.”  But what benefits from the apple keep the doctor away?


What does eating fruits do for your specific diet and needs?


Not only that but do you know which fruit you should consume more of or which one you shouldn’t each as much?


Since being recently diagnosed with hypoglycemia, I have been wondering what the effects of different fruits actually do for you.  My doctor told me that in between meals, I need to eat simple carbs, fruits to keep my sugar from dipping.  Which had me digging deeper into the effects that different fruits have on your body, which fruits are eaten the most, and which fruits are the healthiest.


In this article, I am going to delve deep into the most consumed fruits in America and share why this particular fruit is healthy.  


I will explore each fruits calories, nutrition facts and info, their benefits, and specific healthy recipes you can use with these healthy fruits.


Before we dive deep into each fruit and their particular makeup, I just want to let you know that this article is pretty lengthy, so to make sure you are able to read it in full, pin this article to your Pinterest board so you can find it easily. 


Now, that that is done, let’s dive in.


What are the Healthiest Fruits in the World?

The healthiest fruits based on nutrient density according to My Intake Pro are:

  1. Raspberries
  2. Blackberry
  3. Strawberries
  4. Lime
  5. Gooseberries
  6. Star fruit
  7. Lemon
  8. Avocado
  9. Guava


How to get started with adding Healthy Fruits to your Diet

Based on this list you can see that the healthiest fruits to add to your diet are berries. Berries of all kinds are very nutrient dense.  They are really low in fat but are an excellent source of fiber.


According to My Intake Pro, berries have been linked to improved insulin insensitivity, better heart, and brain health, reducing the risks of some cancers, and helps with lowering blood pressure.  


The best berries to eat are either freshly picked ones or frozen ones.  This is because the longer the fruit sits, the more nutrients they tend to lose.


But just because berries are a powerhouse of good for you nutrients, does not mean that they are the only fruit you should eat.


In fact, it is more important to eat a rainbow assortment of all fruits so that you get the different nutrients and benefits that each fruit has to offer.

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Tips for Sucess in Eating the Healthiest Most Consumed Fruits in America

Comparing the top 10 healthiest fruits to the top 10 most consumed fruits in the United States is very important because although those are the top 10 healthiest fruits in the world, what good does that do us if we aren’t consuming them. The most consumed fruits in America according to the Produce Market Association are:

You can see that only 2 of the most consumed fruits in America are on the top 10 list of healthiest fruits in the world. Those are strawberries and lemon.


It’s nice to know which fruits are the healthiest in the world but if they are not available to us, priced too high, or we don’t consume them very often how does the knowledge of knowing that they are the healthiest fruits for us actually help?


Some of the healthiest fruits on the list may be foreign to us and not readily accessible in every region of the United States.


For example, I never tasted or seen a gooseberry in my life!


In fact, I’m adding find and taste a gooseberry to my list of things to do before I die right now!  


(By the way, if you had one before, let me know what it tastes like in the comments below. I’m pretty curious!)


Because only two of the world’s healthiest fruits on the list are consumed the most in the United States, I wanted to learn more about the fruits we eat since well…we live in the United States and eat them the most.


So, let’s dig deeper into what fruits we actually eat and how each one can help us in our own specific diet.


Let’s start with the most consumed fruit in the United States, the banana.



yellow banana bushel on white background


Bananas are consumed the most in America and in my own household if I may chime in. (We go through 3 bushels a week!)


In fact, I have an amazingly healthy, guilt-free dessert recipe using bananas called Dark Chocolate Banana Morsels.  This recipe is a clean eating recipe that contains 3 simple ingredients.  Check it out and pin it for later.


Banana Scientific Fruit Name

The scientific name for most cultivated bananas are Musa Acuminata, Musa balbisiana, and Musa paradisiaca


Banana Nutrition Facts/Info

A banana contains around 105 calories and is made up of mostly water and carbs.  They do not contain hardly any protein or pretty much no fat.


Bananas contain a lot of nutrition such as folate, magnesium, potassium, iron, B6, manganese, riboflavin, niacin, potassium, and calcium.  


What are the Benefits of Eating a Banana?

The benefits of eating bananas are tremendous.  They are an instant energy booster.  Bananas contain high fiber content called pectin when the banana is unripe.  They also contain a high source of potassium and iron. (Source)


Banana is considered a superfruit because of the high sources of potassium.  Potassium is linked to regulating blood pressure, heart rhythm, keeping the brain alert, and kidney health.    


The fiber in a banana means eating a banana in the morning is perfect because it will cause you to feel full for a long time making this a perfect aid in weight loss. (Source) 


Plus, it is low in calories, and, helps to moderate blood sugar after meals.


Iron from the banana can help with anemia.


Bananas Benefits Recap:


Banana Recipes

The benefits of eating bananas are amazing! To encourage you to include more bananas in your diet, here a couple of healthy delicious banana recipes.



healthy fruit red and green apples with faces


Apples are next on the list when it comes to consumption in the United States. Apples are very multifunctional.  You can use them for cleaning, drinking, eating, as well as cooking. There are so many foods you can prepare with apples from savory to sweet.  Apples are great to eat all year round.


Apples Scientific Fruit Name

The scientific name for an apple is Malus pumila.


Apple Nutrition Facts/Info

A medium sized apple contains less than 100 calories and it is mostly made up of carbs and water.  


Apples contain a lot of vitamin C, fiber, and potassium. (Source)


What are the Benefits of Eating Apples?

The benefits of eating apples are wide.  Most of the energy that comes from eating an apple, comes from its carbs.  Eating an apple is a healthier alternative to drinking a cup of coffee.


Apples do not contain caffeine but do contain around 13 grams of natural sugar that when digested helps to awaken the body.  Eating an apple means that there is no crash, no mood swings, and no huge jolt of energy. (Source)


Apples can help aid in weight loss.  Like bananas, they are high in fiber and low in calories which makes them filling as well. (Source)


Apples contain polyphenols which have antioxidant effects.  Polyphenols are antioxidants that help to prevent cell damage. (Source)


The polyphenols in apples can be further categorized as a flavonoid.  The flavonoids in apples help to reduce heart risk, lower blood pressure, reduce the risk of stroke, and lowers the risk of type 2 diabetes.


Just like unripe bananas, apples contain pectin as well. Pectin is prebiotic.  Which means pectin helps to promote good gut health. Eating an apple can help aid in a better digestive system.


Apples contain compounds that can help lower the risk of cancer, lower death rate from cancer, helps fight asthma.


Apples Benefits Recap:


Apple Recipes:

Including apples in your diet can help you in numerous ways since they are really good for you. Here are healthier recipes to include apples in your favorite desserts.  



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good for you red grapes on white background


There are so many different grapes in so many colors, but I have so little time.  Most of all, I love my grapes served as wine. As you can see, I am quite the lyricist, (I think that is what it is called).  


Anyways, grapes are so delicious and affordable! Which is partly why they are the third consumed fruit in the United States.


I love that they are the perfect on the go snack!


They don’t make a mess when you eat them and you can quickly pop them into any container.  The make the perfect little snack for road trips and at work.

Grapes Scientific Fruit Name

The scientific name of grapes is Vitis vinifera.


Grapes Nutrition Facts/Info

One cup of grapes, red or green, is about 104 calories(Source)


Grapes are full of vitamin C, vitamin K, fiber, and potassium.  


Grapes’ skin and seeds contain Resveratrol which is a compound polyphenol.  


Overall, red grapes contain the most antioxidants.


What are the Benefits of Eating Grapes?

The benefits of eating grapes are far and wide.


Some of the best benefits of grapes are that they contain Resveratrol.


Resveratrol may slow down the growth of tumors, help block the growth of colon cancer cells and breast cancer cells, protects against heart disease, lowers blood sugar, protects against diabetes, and may help reduce cholesterol.  


Resveratrol combined with benzoyl peroxide can help treat acne.  


Also, resveratrol helps against diabetic neuropathy and retinopathy and may help to improve memory attention and mood.  


Grapes contain a lot of water and fiber which helps aid in constipation.


Grapes Benefit Recap


Grapes Recipes

An easy way to consume more grapes in your diet is by using them as a spread like jam.  You can drink more wine, but the effects of grapes in red wine are only seen when you drink it in moderation. You can give this recipe a try or have your favorite red wines delivered to your door.



healthy fruit red strawberries on white background


Next, on the list of most consumed fruits in the United States are Strawberries.  


Strawberries are so refreshing, especially in the summer.  Biting into one and getting the sweet taste always leaves me with a feeling of calm and ease.


They are so easy to incorporate in any meal.  Whether it is a smoothie, dessert, salad, or a main dish.  


With over 600 different varieties of strawberries, and the ability to add it to any meal, it’s a no-brainer as to why strawberries are one of the top fruits consumed in the United States.  


Strawberries Scientific Fruit Name

The Scientific Name of Strawberries is Fragaria x ananassa.


Strawberry Nutrition Facts/Info

Strawberries are a very delicious and healthy snack.  Like grapes. these are perfect for when you are on the go.  


One cup of strawberries contains only 49 calories, but one cup of strawberries provides 12 grams of carbs and 3 grams of fiber.  Most of this fiber is soluble fiber instead of insoluble fiber. Strawberries are low in protein. (Source)


Strawberries are very low in fat as well.  With high fiber content and low in fat makes the strawberry a great snack for weight loss.


Strawberries contain vitamin C, antioxidants, as well as fiber.  


In fact, eating one cup of strawberries provides more than one day’s worth of vitamin C.


The minerals that strawberries are made up of are mainly potassium and manganese.


What are the Benefits of Eating Strawberries?

Just like fruit in general, there are many benefits to eating strawberries.  


Some of the benefits of eating strawberries are that strawberries contain flavonoids called quercetin, potassium, and fiber that help to reduce the risk of heart disease and promote heart health.  


Strawberries help to reduce inflammation and blood pressure which leads to heart problems.


Quercetin and potassium from the strawberry, help to reduce the risk of a stroke.  


Strawberries have a lot of insoluble fiber which helps aid in constipation.


Strawberries are a low glycemic food. Since strawberries are a low glycemic food and contain a lot of fiber, means that it can help regulate blood sugar and keep it steady for people who have diabetes.


Strawberries also help pregnant women because it is an amazing source of folic acid. (Source)


Seeing how good strawberries are for you might introduce you into a new hobby of strawberry picking.


Benefit Recap of Strawberries


Strawberry Recipes

Since strawberries are easy to incorporate in any meal or drink, I bet you already have a few delicious strawberry dessert and strawberry jam recipes up your sleeve!


Well, here are 2 more healthy strawberry recipes to add to the bunch.




healthy orange slice on white background


Thinking of oranges brings thoughts of vitamin C and breakfast into my mind.  My dad would encourage me to drink a glass of orange juice each morning so I wouldn’t get sick.


I don’t have many fond memories of eating oranges rather than just drinking it as a juice.


Also, you don’t see many oranges recipes using oranges as a whole. There are so many different varieties of oranges that it is hard to believe that there aren’t an abundance of orange recipes.


From doing this research, I have learned that there are other fruits that contain a lot of vitamin C that I never knew of, strawberries in particular.


Let’s see what other benefits oranges have.


Oranges Scientific Fruit Name

The scientific name of orange is Citrus Sinensis.


With all the different varieties of oranges in the world, scientists have narrowed the categories of oranges into two.  


They are sweet oranges and bitter oranges.  


The scientific name for sweet oranges is Citrus Sinensis.  


The scientific name of bitter oranges is Citrus aurantium.  


Oranges Nutrition Facts/Info

One large orange contains around 86.5 calories (Source).  


Oranges are packed with most of the fiber, thiamine, vitamin C, folate, and potassium that you need in one single day.


They are a great source of copper, manganese, riboflavin, and phosphorus.


One large orange contains over 100% of vitamin C you need in one day.


Carbs and water are what mainly make up an orange.


Oranges are low in calories, fat, and protein.


What are the Benefits of Eating Oranges?

There are many profound benefits to eating oranges.  


Oranges are comprised of flavonoids which help to protect against heart disease,  help to protect cognitive functions and possibly help to prevent Alzheimer’s and Dementia. (Source)


Because oranges are a good source of potassium and citric acid, they help to prevent kidney stones.


Oranges can help with anemia because both vitamin c and citric acid can increase the absorption of iron in the digestive tract.


The vitamin C from an orange helps to enhance immunity,  It helps to reduce symptoms and shorten the duration of a common cold.


Oranges are high in antioxidants which help protect against and prevent certain types of cancer such as breast cancer, stomach, prostate, esophageal, and pancreatic cancer.


Benefit Recap of Oranges


Healthy Orange Recipes

The best way to get the nutrients from oranges is by eating the fruit itself.


As it turns out, orange juice is high in sugar and not as nutritious as the orange itself.  Sorry, dad! Let’s see how we can incorporate the orange into a nutritious meal or spread.



healthy fruit watermelon on white background

Watermelons are the sixth most consumed fruit in America and for a pretty good reason. They are pretty affordable and delicious. You can make a nice drink with watermelon or a fruit salad.  Watermelons are so refreshing for those hot and humid summer days.

Watermelon Scientific Fruit Name

The scientific name of a watermelon is Citrullus lanatus.


Watermelon Nutrition/Facts

92% of watermelon is made up of water, yet it is still nutrient dense. (Source)

It has high levels of vitamin c, vitamin A, antioxidants, amino acids, lycopene and a modest amount of potassium. 

One cup of watermelon is around 46 calories which makes it a low-calorie food. (Source)


There are around 11.48 grams of carbs in a watermelon.


Watermelon is also low in protein.  


Unlike other fruits who are rich in fiber, since watermelon is mostly made up of water, it is low in fiber.


What are the Benefits of Eating Watermelon?

The Lycopene in watermelon helps with heart health, prostate cancer prevention, reduces hypertension, anti-inflammation, and bone health. (Source)


Remember, to get the full amount of lycopene from a watermelon it needs to be red.  The redder the better since lycopene is what gives watermelon it’s red color.


Watermelons are made up of mostly water they are very hydrating and full of essential electrolytes which helps to prevent heat stroke.


Watermelon is full of antioxidants like other fruits so they help aid in the reduction of the risks of cancer. Lycopene itself is known to help reduce the proliferation of prostate cancer cells.


Watermelon is full of vitamin A and C which help to reduce inflammation.


Benefit Recap of Watermelon

Healthy Watermelon Recipes

Here are some recipes to help you incorporate watermelon into your diet in a creative way.  One of them is a dessert that is so delicious!


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healthy fruit lemons whole and sliced


Lemons are amazing! You can use them for practically everything!


You can cook with them, eat them, make a drink, and clean with them! I mean what’s not to love.  


One of my favorite thing about lemons is giving them to my family and seeing their scrunched up faces!


But do you know the health benefits that lemons contain? Me neither! Let’s dive in.


Lemon Scientific Fruit Name

The scientific name for lemon is Citrus limon.


Lemon Nutrition Facts/Info

One medium lemon contains around 17 calories, high doses of vitamin c, fiber, potassium, folate, and flavonoids. (Source)


Lemons are low in protein and carbs. (Source)


What are the Benefits of Eating Lemons

There are many benefits to eating lemons and one of the biggest is lemons being a weight loss food. Based off of research, the conclusion that lemon aids in weight loss is indefinite. It is most likely that the increase of drinking more water and less juice is what helps weight loss, not the lemon itself. (Source)


Flavonoids, the antioxidants, and vitamin C, presented in citrus fruits may help to prevent cancer, cardiovascular disease, and ischemic strokes. (Source)


Since lemons contain a lot of vitamin C they may help in boosting the immune system and fighting germs that cause the cold and flu.


Lemons may help in preventing asthma as well. (Source)


The citric acid in lemons may help to prevent kidney stones by increasing the volume of urine and the pH in urine. (Source)


Lemons can help people with anemia by allowing them to be able to absorb more iron from plant foods.  Pairing lemons with food that contains more iron is perfect for people who have anemia. (Source)


Lemons help to reduce blood sugar levels since they contain soluble fibers that aid in the slowing down of the digestive system which makes you feel fuller longer. (Source)


Lemon Benefits Recap


Lemon Recipes

Since lemons have a lot of uses and help to add flavor to any dish, I know that you may have a ton of lemon recipes. Here are 2 out of the box recipes that I am sure you will enjoy and love to add to your collection.



bowl of bluberries in a bowl, healthy fruit


Blueberries are the best tiniest fruits.  They pack a huge punch of antioxidants that can help your body in many ways.  


Blueberries are amazing fresh or frozen and can turn any dish up a notch.


Blueberries Scientific Fruit Name

The scientific name for blueberries is Cyanococcus.


Blueberries Nutrition Facts/Info

One cup of blueberries contains around 85 calories, 21 g of carbs, 3.6g of fiber, 1.1 g of protein, and .5 g of fat. (Source)


They also contain 24% of vitamin C, 36% of vitamin K, and 25% of manganese-based of the recommended dietary intake. (Source) 


As you can see, blueberries are super high in nutrition but really low in fats.  

What are the Benefits of Eating Blueberries?

The benefits of eating blueberries are amazing! They contain one of the highest antioxidant levels of any common fruit or vegetable.


Since blueberries contain a lot of antioxidants, they can help reduce cancer by reducing the inflammation in your body and DNA damage.  The antioxidants are good for your heart.


Blueberries help to protect cholesterol in your blood from being damaged, lower blood pressure, prevent heart disease, help brain function and memory.  (Source)


Flavonoids in blueberries may help to improve your mood too. (Source) 


Blueberry Benefits Recap


Blueberry Recipes

To get some of the rich antioxidant benefits that blueberries contain, you have to incorporate them into your diet.  Here are a couple of delicious recipes to help.



healthy fruit peaches on white background


Peaches are a fruit that can sweeten up a salad or a dessert. They are fruits that are delicious, full of juice, and contain an inedible pit.  


Peaches Scientific Fruit Name

The scientific name for peaches is Prunus persica.


Peaches Nutrition Facts/Info

A typical peach contains around 39 calories, 0 grams of fat, 10 grams of carbs. A peach contains 7% of vitamin A and 11% of vitamin c based off a 2000 calorie diet. (Source)


What are the Benefits of Eating Peaches?

Peaches are part of the stone fruit group like plums and nectarines.  


Stone fruits have phenolic compounds, that help prevent anti-obesity, and anti-inflammatory that helps to prevent diabetes, metabolic syndrome, reduce bad cholesterol, and cardiovascular disease. (Source)


Because peaches contain antioxidants, they help to prevent the radicals that cause cancer.


The fiber from peaches can help lower colon cancer as well as lower blood glucose levels for Type 1 Diabetics and improve blood sugar and insulin levels for Type 2 Diabetics.


Peaches Benefits Recap


Peaches Recipes

Peaches are one of my favorite fruits when used in a dessert. I love peach ice cream, pie, crisp, turnovers, you name it.  But, deserts tend to be full of sugar and unnecessary calories. These two delicious recipes aren’t. They are healthier versions of yours and my favorite peach desserts, peach pie, and peach crisp.  



healthy fruit sliced cantaloupe on white background

Last but not least on the list of the top ten most consumed fruits in America, is cantaloupe.


Cantaloupes are summer melon that is perfect for a backyard barbecue or party.  


This fruit contains a lot of water and helps to keep you cool and your thirst away on those hot summer days.


Cantaloupe Scientific Fruit Name

The Scientific Name for Cantaloupe is Cucumis melo var. cantelupensis.


Cantaloupe Nutrition Facts/Info

One cup of cantaloupe balls contains around 60 calories, .3 grams of fat, 1.5 grams of protein, 14% of the daily value of potassium needed, and 14.4 grams of carbs. (Source)


It contains a high amount of vitamin a, 120%,  and 108% of vitamin c.


What are the benefits of eating Cantaloupe

Cantaloupe contains an abundance of vitamin A.  Vitamin A is important for eye health and helps with seeing in the dark.


Cantaloupe also contains an antioxidant that helps to prevent macular degeneration and filter out blue light rays.


Cantaloupe contains high amounts of Vitamin C which help with healing wounds, strong bones, and healthy skin and preventing asthma. (Source)


It also contains beta-carotene which also aids in preventing asthma and colon cancer. (Source)


With the high potassium that cantaloupe has, it helps to prevent strokes, decrease blood pressure, reduces the formation of kidney stones, maintains bone density, and the loss of muscle mass.


Cantaloupes contain a lot of water which helps to prevent dehydration.


Cantaloupes Benefits Recap


Cantaloupe Recipes

Not too often is cantaloupe talked about as an important fruit to add to a meal. Which kind of makes eating it hard.  Here are a couple of recipes to help you incorporate cantaloupe into your diet besides just eating it as a fruit.


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Common Questions/FAQ About Healthy Fruit?

Fruit is healthy because it contains a good source of vitamins and minerals.  They are an amazing source of fiber that helps to keep you full so that you won’t consume extra calories. Fruits help to maintain a healthy gut by helping with digestion and constipation.  Eating fruit can help with various diseases such as hypoglycemia, heart disease, and various cancers.

According to Choose My Plate, there are many health benefits to eating fruits.  They help to lower the risk of chronic diseases such as heart disease, certain types of cancers, obesity,  and Type 2 diabetes.

Eating fruit can also reduce strokes, heart attacks, lower blood pressure, decrease bone loss, and reduce the risk of developing kidney stones.  

If you would like to learn more about the health benefits of fruits, check out the article, Why Is It Important to Eat Fruit

Now, we see some of the benefits of eating fruit but how much fruit should we eat? The saying too much of a good thing is a bad thing means that any good thing can be bad for you if you have too much.

Who wants eating healthy fruits to be a bad thing?

There are two definitions as to what makes a fruit a fruit. The two definitions are based upon whether you are a chef or a gardener. The definition of what makes a fruit a fruit when you are a gardener is, “fruit is a seed-bearing structure that develops from the ovary of a flowering plant, whereas vegetables are all other plant parts, such as roots, leaves, and stems.” (Source) 

Based on this definition, bell peppers, tomatoes, and eggplants are technically fruits.  While the definition of fruit for a chef is based on taste.

Anything that is savory is considered a vegetable to chefs.  While anything that is sweet is considered a fruit. This makes bell peppers, tomatoes, and eggplants vegetables whereas if you were speaking to a gardener, they would be considered vegetables.


The dietary guidelines recommend 2 servings of fruit per day.  One serving of fruit is equivalent to 1 medium apple, banana, pear, or orange.  If you are eating canned, chopped, or cooked fruit, one serving is equivalent to a ½ cup.  If you are drinking fruit juice, one serving is ¾ of a cup. (Source)


The healthiest fruits based on nutrient density according to My Intake Pro are:

  1. Raspberries
  2. Blackberry
  3. Strawberries
  4. Lime
  5. Gooseberries
  6. Star fruit
  7. Lemon
  8. Avocado
  9. Guava


As you can see, although the fruit we consume the most in America is not really on the World’s healthiest fruits, these fruits are still beneficial to you and your health.  


It is cool to see the benefits of each fruit and what it can help you with your particular dietary needs.


Remember that is important to eat a variety of fruits and not eat only one particular fruit.


After reading this, which fruit surprised you the most?


Which fruit do you consider most beneficial to you and your health needs?


If this article is beneficial to you and you learned something, please do me a favor and share it on social media or with a friend!

I mean it is pretty cool to see the Amazing Ways the Most Consumed and Healthy Fruit Benefit your Life.


Love Always and Spread Bliss,



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