Fruits are the ovaries of flowering plants, and the means by which flowering plants disseminate seeds. Many fruits have developed to propagate by having animals eat them and then deposit the seeds far from the original plant. Humans and many animals depend on fruits as a source of food. Technically, fruit includes bean pods, nuts, seeds, and cereal grains, but for now, we’re going to consider the fruit that is eaten for its flesh, and consider seeds in a different category of food.

Fruit-bearing plants evolved relatively late, and it is likely that they evolved alongside primates. Primates have stereoscopic color vision, grasping hands, specialized teeth and jaws, an appetite for sweet-tasting food, and a medium-length digestive tract. They are very well adapted to eating fruit. In turn, this was an evolutionary advantage for the fruiting plants as well, because the fruit seeds passed through the primates or were discarded by them, ensuring the continued survival and spread of the plants.

Fruits are generally low in calories, and high in fiber, water, vitamin C and sugars. Fruits also contain phytochemicals that are required for cellular health and disease prevention. Eating fruit reduces the risks of cancer, cardiovascular disease (especially coronary heart disease), stroke, Alzheimer disease, cataracts, and some of the functional declines associated with aging. Fruit is also high in potassium, an important intra-cellular electrolyte that helps control heart rate and blood pressure by countering the effects of sodium, and which helps reduce the chance of developing kidney stones and may help reduce bone loss.

Here are common fruits listed by ANDI score:

1. Pumpkin, canned 471
2. Açaí Berries 319
3. Lemon, raw 280
4. Salsa 267
5. Red Bell Peppers, cooked 265
6. Pumpkin, 249
7. Tomato Sauce, canned 244
8. Butternut Squash 241
9. Tomato Juice 225
10. Red Bell Peppers, raw 224
11. Jalepeño Peppers 217
12. Green Hot Chile Peppers, 216
13. Cranberries, fresh; Green Bell Peppers, raw; Tomato Sauce, no salt added 207
14. Tomato, raw 186
15. Tomato, cooked 185
16. Strawberries 182
17. Strawberries, frozen; Tomato Paste 174
18. Blackberries 171
19. Serrano Peppers 167
20. Zucchini, cooked 164
21. Green Bell Peppers, cooked 158
22. Okra 155
23. Tomatoes, packed in tomato sauce 153
24. Hubbard Squash; Zucchini, raw 142
25. Summer Squash 141
26. Sweet Dumpling, Red Kuri, Kabocha, Delicata, Carnival, or Buttercup Squash 137
27. Lemon Juice; Raspberries 133
28. Blueberries 132
29. Pasilla Pepper, dried 127
30. Guava 125
31. Sun Dried Tomatoes 124
32. Grapefruit 120
33. Pomegranate; Grapes 119
34. Cantaloupe 118
35. Lime Juice 117
36. Goji Berries 114
37. Blackberries, frozen 111
38. Plums 106
39. Pomegranate Juice 102
40. Chayotes 101
41. Lime; Starfruit 100
42. Blueberries, frozen 99
43. Oranges 98
44. Ketchup, low sodium; Yellow Crookneck Squash, cooked 92
45. Yellow Crookneck Squash, raw 88
46. Cucumbers 87
47. Tangerines 86
48. Tomatillos 85
49. Apricots, fresh 75
50. Watermelon 71
51. Papaya 69
52. Peaches 65
53. Kiwifruit 61
54. Figs, fresh 56
55. Cherries;  Quince 55
56. Persimmon; Pineapples 54
57. Apples; Mango 53
58. Kumquats 51
59. Spaghetti Squash 49
60. Grapefruit Juice 48
61. Prunes 47
62. Acorn Squash; Orange Juice 46
63. Grape Juice; Peaches, canned in own juice 45
64. Passion Fruit 44
65. Cranberries, dried and sweetened 42
66. Pears 40
67. Nectarine 39
68. Cherimoya 38
69. Apples, dried; Peaches, canned in light syrup 36
70. Prune Juice 33
71. Cranberry Juice Cocktail 32
72. Eggplant; Honeydew Melon 31
73. Bananas; Red Wine 30
74. Avocado 28
75. Apricots, dried; Olives; Peaches, canned in heavy syrup 26
76. Currants, dried; Figs, dried; Pineapple Juice 21
77. Dates, diglet noor 17
78. Dates, medjool; Raisins 15
79. Fruit Roll-ups 12
80. Apple Juice 11
81. Applesauce, unsweetened; Frozen Fruit and Juice Bar 9
82. Fig Bars 8
83. Banana Chips; Fruit Snacks; White Wine  7
84. Applesauce, sweetened 6
85. Apple Pie; Fruit Preserves; Jam 4
86. Apple Butter 3
87. Jelly 2

This blog uses the latest nutritional data available from the USDA (United States Department of Agriculture), and the FDA (United States Food and Drug Administration), as well as nutritional data provided by food growers and manufacturers about their products. We believe the information on this website to be accurate. However, we are not responsible for typographical or other errors. Nutrition information for recipes is calculated by Living Cookbook based on the ingredients in each recipe based on statistical averages. Nutrition may vary based on methods of preparation, origin and freshness of ingredients, and other factors.

This blog is not a substitute for the services of a trained health professional. Although we provide nutritional information, the information on this blog is for informational purposes only. No information offered by or through this blog shall be construed as or understood to be medical advice or care. None of the information on this blog should be used to diagnose or treat any health problem or disease. Consult with a health care provider before taking any product or using any information on this blog. Please discuss any concerns with your health care provider.