# What is the most nutritionally "dense" fruit? **URL:** \ **Category:** Factual Questions\ **Created:** [April 10, 2010, 10:10pm UTC](https://boards.straightdope.com/t/what-is-the-most-nutritionally-dense-fruit/535672 "2010-04-10T22:10:12Z")\ **Posts on this page:** 20\ **Page:** 1
**Author:** ![statsman1982](https://avatars.discourse-cdn.com/v4/letter/s/e79b87/32.png) [@statsman1982](https://boards.straightdope.com/u/statsman1982)\ **Post date:** [April 10, 2010, 10:10pm UTC](https://boards.straightdope.com/t/what-is-the-most-nutritionally-dense-fruit/535672/1 "2010-04-10T22:10:12Z")
That is, what fruit has the most nutritive content (vitamins, fiber, etc.) per ounce? I ask because it’s just me in the apartment and I’m trying to lose weight. I know that fruit has lots of sugar, which implies lots of calories (I think?). I’d like to not waste my time on fruits that have lots of sugar, but not much nutrition. Thanks in advance. ---
**Author:** ![Fear\_Itself](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/fear_itself/32/19637_2.png) [@Fear\_Itself](https://boards.straightdope.com/u/Fear_Itself)\ **Post date:** [April 10, 2010, 10:33pm UTC](https://boards.straightdope.com/t/what-is-the-most-nutritionally-dense-fruit/535672/2 "2010-04-10T22:33:37Z")
Sugar is nutrition. You body runs on sugar; without it, you would die. ---
**Author:** ![Hello\_Again](https://avatars.discourse-cdn.com/v4/letter/h/85e7bf/32.png) [@Hello\_Again](https://boards.straightdope.com/u/Hello_Again)\ **Post date:** [April 10, 2010, 10:34pm UTC](https://boards.straightdope.com/t/what-is-the-most-nutritionally-dense-fruit/535672/3 "2010-04-10T22:34:49Z")
Berries, generally. Berries don’t have as much sugar (or calories) as you think, and they have a lot of nutrition. One cup of strawberries (sliced, so more fits in) has 53 calories of which 1g protein, 3g fiber, 8g sugar, small amounts of many nutrients and tons of Vit C & Manganese… One cup of raw blueberries has 84 calories, of which 1g protein, 4g fiber, 15g sugar, small amounts of many nutrients and tons of Vit C & Vit K. An important factor is that many people enjoy strawberries and blueberries. It’s no use trying to form the “perfect” diet if it disgusts you. ---
**Author:** ![tomndebb](https://avatars.discourse-cdn.com/v4/letter/t/b9e5f3/32.png) [@tomndebb](https://boards.straightdope.com/u/tomndebb)\ **Post date:** [April 10, 2010, 10:55pm UTC](https://boards.straightdope.com/t/what-is-the-most-nutritionally-dense-fruit/535672/4 "2010-04-10T22:55:51Z")
Even if we find a few differing opinions regarding how to define “nutritionally dense,” I suspect that this will get better play and better answers in General Questions than in Great Debates. So moved. [/Modding] ---
**Author:** ![statsman1982](https://avatars.discourse-cdn.com/v4/letter/s/e79b87/32.png) [@statsman1982](https://boards.straightdope.com/u/statsman1982)\ **Post date:** [April 10, 2010, 11:02pm UTC](https://boards.straightdope.com/t/what-is-the-most-nutritionally-dense-fruit/535672/5 "2010-04-10T23:02:01Z")
> [@Fear\_Itself](#): > > Sugar is nutrition. You body runs on sugar; without it, you would die. Yes, I know. I misspoke. It’s just that it is so very easy to get sugar nowadays in the developed world that more often the problem is _too much_ sugar. > [@tomndebb](#): > > Even if we find a few differing opinions regarding how to define “nutritionally dense,” I suspect that this will get better play and better answers in General Questions than in Great Debates. > > So moved. > > [/Modding] Whoops! I intended this for GQ in the first place. I guess I just saw the “G” in the forum title and assumed it was in the right place. Apologies. ---
**Author:** ![statsman1982](https://avatars.discourse-cdn.com/v4/letter/s/e79b87/32.png) [@statsman1982](https://boards.straightdope.com/u/statsman1982)\ **Post date:** [April 10, 2010, 11:05pm UTC](https://boards.straightdope.com/t/what-is-the-most-nutritionally-dense-fruit/535672/6 "2010-04-10T23:05:14Z")
> [@Hello\_Again](#): > > Berries, generally. Berries don’t have as much sugar (or calories) as you think, and they have a lot of nutrition. > > One cup of strawberries (sliced, so more fits in) has 53 calories of which 1g protein, 3g fiber, 8g sugar, small amounts of many nutrients and tons of Vit C & Manganese.. > > One cup of raw blueberries has 84 calories, of which 1g protein, 4g fiber, 15g sugar, small amounts of many nutrients and tons of Vit C & Vit K. > > An important factor is that many people enjoy strawberries and blueberries. It’s no use trying to form the “perfect” diet if it disgusts you. The nice thing for me is that I have yet to run across any fruit that I don’t like. Veggies, on the other hand, are problematic for me. I love veggies as fresh toppings on pizzas, cooked in dishes, and sometimes as side dishes. But in a salad with dressing? Yuck! Thousand island, ranch, Roquefort–you name it, I’ve tried it as a dressing. It’s the combination of the very sharp taste and the texture of the raw vegetables that makes my skin crawl and my gag reflex start. ---
**Author:** ![Chimera](https://avatars.discourse-cdn.com/v4/letter/c/8e8cbc/32.png) [@Chimera](https://boards.straightdope.com/u/Chimera)\ **Post date:** [April 10, 2010, 11:07pm UTC](https://boards.straightdope.com/t/what-is-the-most-nutritionally-dense-fruit/535672/7 "2010-04-10T23:07:58Z")
[http://www.docshop.com/2008/09/16/health-benefits-of-the-10-most-nutritious-fruits/](http://www.docshop.com/2008/09/16/health-benefits-of-the-10-most-nutritious-fruits/) [http://perfectshape.blogspot.com/2007/01/top-5-most-nutritious-fruits-in-world\_17.html](http://perfectshape.blogspot.com/2007/01/top-5-most-nutritious-fruits-in-world_17.html) Their lists are a bit different. > **[What's the most nutritious fruit?](http://www.answerbag.com/q_view/421926)** > > Ask questions on any topic, get real answers from real people. Have a question? Ask it. Know an answer? Share it. Claims that Avacados (which don’t make the other two lists) are the most nutritious. So your guess is apparently just as good as the experts. ---
**Author:** ![friedo](https://avatars.discourse-cdn.com/v4/letter/f/8edcca/32.png) [@friedo](https://boards.straightdope.com/u/friedo)\ **Post date:** [April 10, 2010, 11:27pm UTC](https://boards.straightdope.com/t/what-is-the-most-nutritionally-dense-fruit/535672/8 "2010-04-10T23:27:47Z")
> [@statsman1982](#): > > The nice thing for me is that I have yet to run across any fruit that I don’t like. Veggies, on the other hand, are problematic for me. I love veggies as fresh toppings on pizzas, cooked in dishes, and sometimes as side dishes. But in a salad with dressing? Yuck! Thousand island, ranch, Roquefort–you name it, I’ve tried it as a dressing. It’s the combination of the very sharp taste and the texture of the raw vegetables that makes my skin crawl and my gag reflex start. I don’t believe in salad dressing. It’s a conspiracy foisted upon us by people who want to eat vegetables but don’t want to taste them. Have you ever tried raw, unadulterated carrots, cucumbers, tomatoes, onions, bell peppers and the like? Glorious. ---
**Author:** ![Mangetout](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/mangetout/32/19_2.png) [@Mangetout](https://boards.straightdope.com/u/Mangetout)\ **Post date:** [April 11, 2010, 1:02am UTC](https://boards.straightdope.com/t/what-is-the-most-nutritionally-dense-fruit/535672/9 "2010-04-11T01:02:40Z")
> [@friedo](#): > > I don’t believe in salad dressing. It’s a conspiracy foisted upon us by people who want to eat vegetables but don’t want to taste them. Have you ever tried raw, unadulterated carrots, cucumbers, tomatoes, onions, bell peppers and the like? Glorious. Plus, if you’re trying to lose weight, drenching your salad in fatty dressings is probably a bit counterproductive. ---
**Author:** ![Squink](https://avatars.discourse-cdn.com/v4/letter/s/b5e925/32.png) [@Squink](https://boards.straightdope.com/u/Squink)\ **Post date:** [April 11, 2010, 1:50am UTC](https://boards.straightdope.com/t/what-is-the-most-nutritionally-dense-fruit/535672/10 "2010-04-11T01:50:57Z")
[Durian Fruit: the stinky King of Fruits](http://www.alkaline-water-site.com/durian-fruit.html) > [@](#): > > has the most complete nutritional profile of any fruit > … > Durian actually contains one of the highest concentrations of protein of any fruit, making it an excellent muscle builder. > … > Durian provides “more concentrated healthful energy in food form than any other product the world affords” [caveat here](http://en.wikipedia.org/wiki/Durian): > [@](#): > > A durian falling on a person’s head can cause serious injuries because it is heavy, armed with sharp thorns, and can fall from a significant height Naturally, Durian doesn’t make any of these ‘best fruit lists’: > **[Welcome to Einstein Hosting!](http://www.docshop.com/2008/09/16/health-benefits-of-the-10-most-nutritious-fruits/)** > > Einstein Industries Hosting > **[Perfect Shape: Top 5 Most Nutritious Fruits in the World](http://perfectshape.blogspot.com/2007/01/top-5-most-nutritious-fruits-in-world_17.html)** [http://healthmad.com/nutrition/10-most-nutritious-fruits/](http://healthmad.com/nutrition/10-most-nutritious-fruits/) > **[Center for Science in the Public Interest](https://www.cspi.org/)** > > Since 1971, the Center for Science in the Public Interest has been a strong advocate for nutrition and health, food safety, alcohol policy, and sound science. Nor do any of the lists match up well with each other, so it’s best to take what they say with a pinch or two of salt firmly planted between the tongue and the cheek. On the other hand, this [analysis of the biochemical composition of various fruits](http://www.thefruitpages.com/contents.shtml) might actually prove useful. ---
**Author:** ![Qadgop\_the\_Mercotan](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/qadgop_the_mercotan/32/83_2.png) [@Qadgop\_the\_Mercotan](https://boards.straightdope.com/u/Qadgop_the_Mercotan)\ **Post date:** [April 11, 2010, 1:54am UTC](https://boards.straightdope.com/t/what-is-the-most-nutritionally-dense-fruit/535672/11 "2010-04-11T01:54:18Z")
I’d say avocados or olives, as both are rich in fats, which supply much more energy per ounce than either carbohydrates or proteins. That would make them more nutritionally dense. ---
**Author:** ![AHunter3](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/ahunter3/32/368_2.png) [@AHunter3](https://boards.straightdope.com/u/AHunter3)\ **Post date:** [April 11, 2010, 2:34am UTC](https://boards.straightdope.com/t/what-is-the-most-nutritionally-dense-fruit/535672/12 "2010-04-11T02:34:37Z")
I believe canteloupes are very high on the list as far as naturally occurring vitamins in one fruit. ---
**Author:** ![DSeid](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/dseid/32/20194_2.png) [@DSeid](https://boards.straightdope.com/u/DSeid)\ **Post date:** [April 11, 2010, 3:09am UTC](https://boards.straightdope.com/t/what-is-the-most-nutritionally-dense-fruit/535672/13 "2010-04-11T03:09:17Z")
Ah but clearly, despite the initial phrasing of “per ounce”, he is defining energy dense as nutrients per KCal. And on that front **Squink** ’s list gets us putting guava, mango, and kumquats up near the top, depending an which nutrients you care the most about. And those beat by a tomato if you count that as a fruit. Not listed there are the antioxidant levels of various different phytochemicals in each fruit though. Berries lead the list there in general. ---
**Author:** ![statsman1982](https://avatars.discourse-cdn.com/v4/letter/s/e79b87/32.png) [@statsman1982](https://boards.straightdope.com/u/statsman1982)\ **Post date:** [April 11, 2010, 3:36am UTC](https://boards.straightdope.com/t/what-is-the-most-nutritionally-dense-fruit/535672/14 "2010-04-11T03:36:37Z")
Hmm…looks like lots to consider. Thanks for the links, everyone 🙂 ---
**Author:** ![elbows](https://avatars.discourse-cdn.com/v4/letter/e/b3f665/32.png) [@elbows](https://boards.straightdope.com/u/elbows)\ **Post date:** [April 11, 2010, 3:39am UTC](https://boards.straightdope.com/t/what-is-the-most-nutritionally-dense-fruit/535672/15 "2010-04-11T03:39:16Z")
**Squink** beat me to it. Durian, baby, the king of fruits. ---
**Author:** ![jackdavinci](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/jackdavinci/32/3259_2.png) [@jackdavinci](https://boards.straightdope.com/u/jackdavinci)\ **Post date:** [April 11, 2010, 6:21am UTC](https://boards.straightdope.com/t/what-is-the-most-nutritionally-dense-fruit/535672/16 "2010-04-11T06:21:16Z")
According to the [ANDI](http://www.fooducate.com/blog/2010/01/28/whole-foods-market-adopts-andi-nutrition-rating-system/) index: Strawberry: 212 Pomegranate juice: 193 Blueberries: 130 Orange: 109 Apple: 76 Peach: 73 Cherries: 68 Pineapple: 64 Mango: 51 Grapes: 31 Banana: 30 To get a sense of the scale, kale and collards are 1000, apple juice is 16, and cola is 0.6 Of course the scale comes with the obvious proviso that while although you can come up with some linear scale of nutritional density, no one thing has a perfect ideal diversity of nutrients. ---
**Author:** ![Bill\_Door](https://avatars.discourse-cdn.com/v4/letter/b/50afbb/32.png) [@Bill\_Door](https://boards.straightdope.com/u/Bill_Door)\ **Post date:** [April 11, 2010, 11:58am UTC](https://boards.straightdope.com/t/what-is-the-most-nutritionally-dense-fruit/535672/17 "2010-04-11T11:58:23Z")
> [@Fear\_Itself](#): > > Sugar is nutrition. You body runs on sugar; without it, you would die. You may need sugar, but you can make your own sugar starting with protein. You can live without any dietary sugar at all. You’ll die without fat. ---
**Author:** ![statsman1982](https://avatars.discourse-cdn.com/v4/letter/s/e79b87/32.png) [@statsman1982](https://boards.straightdope.com/u/statsman1982)\ **Post date:** [April 11, 2010, 8:23pm UTC](https://boards.straightdope.com/t/what-is-the-most-nutritionally-dense-fruit/535672/18 "2010-04-11T20:23:43Z")
> [@elbows](#): > > **Squink** beat me to it. > > Durian, baby, the king of fruits. In one of the links above, it was mentioned that Westerners often don’t like the smell or taste of durian. Is that true in your experience? What do durians taste like? Sweet, sour, bitter, slightly salty as in the case with cantaloupe? Are the expensive? > [@jackdavinci](#): > > According to the [ANDI](http://www.fooducate.com/blog/2010/01/28/whole-foods-market-adopts-andi-nutrition-rating-system/) index: > > Strawberry: 212 > Pomegranate juice: 193 > Blueberries: 130 > Orange: 109 > Apple: 76 > Peach: 73 > Cherries: 68 > Pineapple: 64 > Mango: 51 > Grapes: 31 > Banana: 30 > > To get a sense of the scale, kale and collards are 1000, apple juice is 16, and cola is 0.6 > > Of course the scale comes with the obvious proviso that while although you can come up with some linear scale of nutritional density, no one thing has a perfect ideal diversity of nutrients. Very cool. Thanks! > [@Bill\_Door](#): > > You may need sugar, but you can make your own sugar starting with protein. You can live without any dietary sugar at all. You’ll die without fat. Is that how the Adkin’s Diet is supposed to work? Remove carbs and the body makes up for it by burning fat and metabolizing protein? If so, why do people say Adkins is bad for you? ---
**Author:** ![elbows](https://avatars.discourse-cdn.com/v4/letter/e/b3f665/32.png) [@elbows](https://boards.straightdope.com/u/elbows)\ **Post date:** [April 12, 2010, 5:46am UTC](https://boards.straightdope.com/t/what-is-the-most-nutritionally-dense-fruit/535672/19 "2010-04-12T05:46:26Z")
I would have to say it’s true, most Westerners, don’t like durian, the fruit or the smell. Some do though. My husband likes it. I can eat durian ice cream or cookies but the fruit I find too rich and smelly. My friend’s in Singapore are mad for them. It tastes, well, crap, I can’t possibly describe it. You just have to try it. Add a unique texture too. Fancy Hotels in Asia sometimes have lovely polished brass signs in the lobby that say, “Please, no durian in the hotel.” (It upsets the white people!) I went with my friends to a outdoor durian market. It was like any other outdoor market, teaming with vendors - only they were all selling only durian! And all at different prices. I was exposed to the smell several times, stinky. Then one day I could smell it and, from the first whiff, I could smell that rich sweetness, that accompanies fruit, in the odour. It was an odd experience, now the smell doesn’t bother me at all. ---
**Author:** ![Chronos](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/chronos/32/134_2.png) [@Chronos](https://boards.straightdope.com/u/Chronos)\ **Post date:** [April 12, 2010, 6:21am UTC](https://boards.straightdope.com/t/what-is-the-most-nutritionally-dense-fruit/535672/20 "2010-04-12T06:21:30Z")
I heard it once described as “A little bit like a cantaloupe, and a little bit like a pineapple, but mostly like itself”. [Next page](https://boards.straightdope.com/t/what-is-the-most-nutritionally-dense-fruit/535672.md?page=2)