Fruits

Fruits are the edible reproductive parts of plants — berries, pomes, citrus, drupes, melons, and tropicals. In the US market this category also includes dried fruits (raisins, dates, apricots) and 100% fruit juices. We score each per 100g, which lets you compare a banana to a berry on the same nutritional scale, even when serving sizes and water content differ dramatically.

The USDA Dietary Guidelines recommend 1.5 to 2 cups of fruit per day for most adults, sourced primarily from whole fruits rather than juice. Fruits are the main dietary source of vitamin C, a meaningful source of potassium, folate, and polyphenols, and a reliable source of fiber when eaten whole. Juices retain most micronutrients but shed the fiber and concentrate the sugar.

Whole fruits with skins and seeds (berries, apples, pears) usually score highest because they carry the most fiber per calorie. Fruits eaten in small portions but high in sugar per 100g (dates, raisins) still score well if they are NOVA 1, but portion discipline matters. Fruit juices and dried fruits with added sugar score lower.

Score distribution

1. 01
   Avocado

   Very good
   85
2. 02
   Apricot Dried

   Very good
   77
3. 03
   Blueberries Dried

   Very good
   77
4. 04
   Prunes

   Very good
   75
5. 05
   Avocado Raw

   Good
   74
6. 06
   Date Medjool

   Good
   72
7. 07
   Raisin Bran Kelloggs

   Good
   71
8. 08
   Guava Raw

   Good
   70
9. 09
   Mango Dried

   Good
   70
10. 10
    Pomegranate Raw

    Good
    70
11. 11
    Blackberries

    Good
    68
12. 12
    Cranberries Dried

    Good
    68
13. 13
    Croissant

    Good
    68
14. 14
    RX Bar Blueberry

    Good
    67
15. 15
    Blueberries

    Good
    66
16. 16
    Mango

    Good
    66
17. 17
    Orange

    Good
    66
18. 18
    Apple Green

    Good
    65
19. 19
    Cranberries Raw

    Good
    65
20. 20
    Apple Juice Unsweetened

    Good
    64

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