From blueberries to bananas, a nutritionist reveals the best and worst options for your five-a-day and the healthiest ways to enjoy them.

When you crunch into an apple, take a scoop out of a melon, or pop a grape into your mouth, you know that you’re doing something good
for your health. Not only are they crisp, sweet and refreshing, but these fruits are full to the brim with vitamins, polyphenols and antioxidants that quietly keep our bodies running efficiently – powering our immune system, offering a helping hand to our brain and hearts, and rewarding us with glowing skin.

Despite this, we’re not eating enough. Only a quarter of men in the UK and around three in 10 women are tucking into five a day – the minimum amount needed to promote good health and ward off illness, according to the UK NHS.

In this case, it makes sense that the fruit we are eating should pack the biggest nutritional punch possible. I compiled a list of 18 favourite fruits and tasked Nichola Ludlam-Raine, a registered dietitian and the author of How Not to Eat Ultra-Processed, with determining which ones you should be putting in your shopping basket. I discovered that a half-cup serving of grapes contains a horrifying 12g of sugar (twice as much as an orange), and that one berry is even better for us when we eat it frozen. Here’s my rundown of the best and worst.

Blueberries

Nutritional rating: ♦♦♦♦♦

Best for: Antioxidants

If you’re going to choose one fruit to eat today, blueberries are as good as you can get. “They’re packed with antioxidants,” notes Ludlam-Raine. In particular, they’re full of a flavonoid called anthocyanins – a purple pigment that gives the berries their deep colour. “These support brain health and may reduce heart disease risk,” she notes.

One study showed that people who ate 200g of blueberries two hours before a test achieved better scores, while another linked 180g of blueberries with better memory, accuracy and concentration. Separate research suggests that anthocyanins improve blood vessel function.

The healthiest way to eat blueberries:

While delicious, blueberries are expensive to eat when buying fresh. Opting for frozen slashes the cost but the benefits don’t just stop there.

“Frozen berries often contain more nutrients than their fresh counterparts,” Ludlam-Raine says. This is because berries are typically frozen within hours of being picked, while it can take days for fresh to hit shop shelves, by which time their nutrients can begin to deplete.

Whether you’re eating fresh or frozen, Ludlam-Raine recommends adding them to yoghurt, porridge, overnight oats or crumbles, or blending them into smoothies. “You could even make a delicious lower-sugar chia seed blueberry jam,” she adds.

Strawberries

Nutritional rating: ♦♦♦♦♦

Best for: Supporting the immune system

Strawberries are another fruit that Ludlam-Raine awards with top marks. “They are high in vitamin C, manganese and antioxidants,” she notes. Vitamin C supports our immune system, while manganese is a mineral vital for metabolism.

Despite their ultra-sweet taste, they contain just 26 calories and 4.8g sugar per portion, and research suggests that they lower cholesterol levels and inflammation, resulting in better heart health – whether eaten fresh, frozen or freeze-dried.

The only drawback is that strawberries are often on the “dirty dozen” list of fruit and vegetables that have the most pesticide residue. “Consider washing thoroughly before eating, or buy organic,” she says.

The healthiest way to eat strawberries:

Ludlam-Raine recommends adding fresh strawberries to salads, or dipping melted dark chocolate for a treat. “You can eat the entire strawberry, including the green stem too,” she notes. Fresh and frozen strawberries can also be added to yoghurt or whizzed into a smoothie, she adds.

Raspberries

Nutritional rating: ♦♦♦♦♦

Best for: Fibre

Raspberries’ health benefits stem from their terrifically high fibre content, Ludlam-Raine says. They contain 5.2g per serving, much more than blueberries (1.2g) or strawberries (1.6g), counting towards the 30g we’re supposed to have each day.

“Fibre is crucial for a healthy digestive system, helping to prevent constipation and feed our beneficial gut bacteria – which impacts everything from our immune function to our mood,” she explains. Raspberries are also high in vitamin C and antioxidants, Ludlam-Raine notes. “Together these support digestive and heart health,” she says.

The healthiest way to eat raspberries:

“Buy frozen to reduce food waste,” Ludlam-Raine recommends. The fruit is known for quickly turning soft and developing mould. “They’re very perishable, meaning they need to be consumed shortly after purchase if bought fresh,” Ludlam-Raine adds.

She suggests mixing the berries into porridge or yogurt and blending them into smoothies.

Blackberries

Nutritional rating: ♦♦♦♦♦

Best for: Brain health

Blackberries are rich in fibre, containing the same amount as raspberries, and are a source of vitamin C, which supports our immunity and skin, and vitamin K, which supports our bones and helps with blood clotting for injury healing, Ludlam-Raine says.

“They’re also a source of antioxidants like anthocyanins, which are key for supporting immune and brain health,” she notes.

The healthiest way to eat blackberries:

“Add blackberries to salads, cereals or enjoy as a snack,” she suggests. As with other berries, buying frozen instead of fresh makes them more affordable to include in your diet.

Kiwifruit

Nutritional rating: ♦♦♦♦♦

Best for: Gut health

Kiwifruit are another fruit that is excellent for our health. A single kiwifruit offers 47mg of vitamin C, surpassing the 40mg recommended daily intake, and offers around 10% of our vitamin E intake.

“Eating the skin increases nutrient intake,” Ludlam-Raine notes. “Some may find the skin’s texture unappealing – in which case, try another variety.”

Additionally, research shows that two kiwifruit a day eases constipation. This is thought to be down to the fruit’s high water content and the presence of the enzyme actinidin, which helps with digestion.

The healthiest way to eat kiwifruit:

Ludlam-Raine recommends eating kiwifruit whole, with the skin on, for maximum health benefits. However, the fruit is still nutritious with the skin removed, and it can be added to yoghurt and salad, she notes.

Oranges

Nutritional rating: ♦♦♦♦♦

Best for: Skin health

Famously high in vitamin C, oranges offer around 43mg of the 40mg we need each day, making them excellent for our immune system and skin health, as the vitamin is crucial for collagen production. “Oranges also provide fibre, potassium and antioxidants like flavonoids,” Ludlam-Raine notes.

Research suggests that orange juice can enhance brain function in elderly people. A small study found that people who drank it daily saw improvements in their memory, reaction time and verbal fluency.

However, as the fruit is very acidic, it can wear down the enamel on our teeth. “It’s best to consume them as part of a meal,” she notes. For example, eat cheese, vegetables or bread after an orange to reduce the amount of acid in your mouth.

The healthiest way to eat oranges:

“Oranges travel well for an on the go snack,” Ludlam-Raine says. “You can peel and eat whole with natural yoghurt, or add to leaf salads.”

They can also be blended into a juice, she notes. Ludlam-Raine suggests adding two large oranges and their zest to a blender with one medium carrot, around 250ml of water – add one to two teaspoons of honey or maple syrup to sweeten, if desired.

Apples

Nutritional rating: ♦♦♦♦

Best for: Digestive health and lowering cholesterol

“Apples are rich in fibre, particularly pectin, which supports digestive health and may aid in lowering cholesterol,” Ludlam-Raine says. Pectin also acts as a probiotic in the gut, meaning that it feeds and encourages the growth of good bacteria.

Apples are also thought to have heart-protective effects as they are rich in quercetin, a flavonoid – a type of antioxidant that gives fruit their colour, and neutralises harmful substances in the body called free radicals – and potassium, which helps regulate blood pressure.

Apples also contain vitamin C and various antioxidants which help to sustain a healthy immune system, she notes.

The healthiest way to eat apples:

Apples have a moderate sugar content. “Consuming them in large quantities, especially in juice form, can impact blood sugar levels,” Ludlam-Raine cautions. “Try to have no more than 150ml of fresh fruit juice a day.”

A healthier option is to enjoy them whole as a snack with a handful of almonds or walnuts to slow down the release of sugars, she suggests. Alternatively, slice into salads, or bake into a healthy oat-based crumble.

Pears

Nutritional rating: ♦♦♦♦

Best for: Weight loss and heart health

If you’re looking to lose weight, pears are a good fruit to opt for, according to Ludlam-Raine. “Pears are high in fibre and water, which may be conducive to weight management,” she says. “They also provide vitamin C and other antioxidants.”

As well as supporting digestive health, research suggests they may be beneficial for the heart. A paper found that high consumption of pears and apples was linked with a 55% lower risk of suffering a stroke.

However, as pears are high in natural sugars, it’s best to consume them in moderation, Ludlam-Raine notes.

The healthiest way to eat pears:

“Slice pears into salads, bake into a pudding or enjoy with cheese,” Ludlam-Raine suggests. They can be bought tinned (in juice) to save money and to reduce food waste, she adds.

Peaches

Nutritional rating: ♦♦♦♦

Best for: Better skin and immunity

Peaches are a good source of vitamins A and C, and offer antioxidants including carotenoids, which are responsible for the fruit’s yellow flesh, and have been shown to support our skin and immune health, Ludlam-Raine notes. As with other fruit, they also offer a hit of fibre.

“Some research shows that peaches may help reduce allergy symptoms by preventing the release of histamines,” she adds.

However, peaches are high in sorbitol and fructose, which are short-chain carbohydrates that are poorly absorbed in the small intestine. “As a result, they can contribute to bloating and discomfort in sensitive individuals with IBS,” Ludlam-Raine says.

The healthiest way to eat peaches:

“Grill, add to salads, enjoy with yogurt for breakfast, or blend into smoothies,” Ludlam-Raine suggests. They can also be bought tinned, though opt for peaches in fruit juice or water over syrup, which is high in sugar.

Nectarines

Nutritional rating: ♦♦♦♦

Best for: Heart health and immunity

“Similar to peaches, nectarines are rich in fibre, vitamins A and C,” Ludlam-Raine says. They also contain antioxidants that support the heart and immune system, helping our bodies to stay free from various diseases, she notes.

Gallic acid is one particular antioxidant found in the fruit, and research suggests it has anti-inflammatory and anti-cancer properties.

The healthiest way to eat nectarines:

“Eat fresh, add to fruit salads, or bake into desserts,” Ludlam-Raine suggests.

Cherries

Nutritional rating: ♦♦♦♦

Best for: Better sleep

Cherries are a particularly beneficial option if you’re struggling to sleep. “They’re rich in antioxidants and melatonin [a hormone which regulates sleep cycles], so may aid sleep,” Ludlam-Raine says.

“Cherries support anti-inflammatory processes within the body,” she notes. In particular, montmorency cherries, a sour variety that can be bought dried, frozen, tinned or in juice form, have been shown to help muscle recovery after intense exercise, which is thought to be down to their anti-inflammatory and anti-oxidative effects.

However, cherries are high in natural sugar, so it’s important to consume in moderation, Ludlam-Raine adds.

The healthiest way to eat cherries:

“Eat cherries fresh or frozen, add to yoghurt, or bake into healthy desserts,” Ludlam-Raine recommends.

For a healthy crumble, she suggests mixing together 500g frozen pitted cherries, one to two tablespoons of maple syrup, one teaspoon of vanilla extract and one teaspoon of cornflour, in an ovenproof dish. Then, top with a crumble mix that’s made with 100g plain or wholemeal flour, 75g ground almonds, one teaspoon of cinnamon, 45g rolled oats, 60g maple syrup, one teaspoon of vanilla extract, and four tablespoons of olive oil. Bake for 35 to 40 minutes.

Grapefruit

Nutritional rating: ♦♦♦♦

Best for: Blood sugar regulation

Grapefruits are very high in vitamin C and antioxidants such as lycopene, which is found in pink and red varieties. It has been linked to a lower stroke risk and helps to protect the skin from UV damage, Ludlam-Raine notes.

The fruit has the reputation of being a diet food. While it doesn’t have any fat-burning powers, it is low in calories and high in fibre, which can help promote fullness. “Grapefruit may help with weight management and blood sugar regulation,” she confirms. “It contains vitamin A as well, which is important for eye health.”

However, the fruit can interact with some medicine, especially statins and some drugs used to treat high blood pressure. This is because both the whole fruit and juice form can cause too much or too little of the drug to stay in the body, which can trigger side effects or make the medications ineffective. “So caution is needed,” Ludlam-Raine says. “Also, its bitterness may not appeal to everyone.”

The healthiest way to eat grapefruit:

Mangoes

Nutritional rating: ♦♦♦♦

Best for: Eye and skin health

Mangoes are a rich source of vitamins A and C, Ludlam-Raine notes. “They also contain antioxidants like zeaxanthin and beta-carotene that support eye and skin health.”

Research suggests that they may be particularly beneficial for post-menopausal women, as including eating it daily for a fortnight was found to reduce cholesterol, in turn lowering their risk of heart disease.

However, mangoes are high in natural sugar, containing around 11g per portion, Ludlam-Raine notes. “Portion control is therefore key, particularly for people with diabetes.”

The healthiest way to eat mangoes:

“Cube and enjoy fresh,” she suggests. Alternatively, add mango to yoghurt, blend into smoothies or mix into a colourful salsa.

Grapes

Nutritional rating: ♦♦♦

Best for: Easing inflammation

Grapes are another fruit that are relatively high in natural sugars, which means they are not the most healthy fruit option, according to Ludlam-Raine. “Overconsumption can impact blood sugar levels, particularly those with diabetes,” she says.

“However, they do contain antioxidants like resveratrol and vitamin K,” she notes. Resveratrol, found in the skin of grapes, has anti-inflammatory properties and is one of the reasons that red wine is touted as a healthier form of alcohol. Research suggests that grapes lower cholesterol, supporting heart health.

Red and black grapes, however, are slightly more nutritious and are a good source of anthocyanins, another powerful antioxidant, she says. Grapes are more than 80% water, so all types make for an ideal hydrating snack in warm weather, she adds.

The healthiest way to eat grapes:

“You can freeze grapes for a refreshing snack that will also help with portion control,” Ludlam-Raine says. “You could also add halves to salads or yoghurt, or simply enjoy fresh alongside some cheese to slow down the release of the sugars.”

Bananas

Nutritional rating: ♦♦♦

Best for: Quick energy

Famously compared to a Mars bar in yellow skin, Ludlam-Raine ranks bananas as a middling fruit as far as our health is considered, mainly because they are high in natural sugar, with 18.1g per serving. Overripe bananas can contain even more, as the starch in the fruit is converted to sugar as they brown.

However, bananas do have health benefits. “They are a good source of potassium, vitamin B6 and fibre,” she notes. “They provide quick energy and support heart health.” They’re also convenient to grab on the go – “great for throwing in your bag”, Ludlam-Raine adds.

The healthiest way to eat bananas:

“Enjoy 30-60 minutes before a workout for an energy top-up,” Ludlam-Raine suggests. “Alternatively, eat whole, slice onto wholegrain toast with nut butter or freeze for smoothies.”

Plums

Nutritional rating: ♦♦♦

Best for: Supports digestive health

Plums contain vitamin K, some antioxidants and vitamin C, though they are a much less potent source than the likes of oranges, Ludlam-Raine notes.

“They support digestive health, especially when eaten in their dried format as prunes – try five or six per day to help with constipation,” she says. Additionally, one study found that eating five to six prunes a day helped to preserve bone health in post-menopausal women, which could translate to fewer fractures and breaks.

The healthiest way to eat plums:

“Eat fresh or dried,” Ludlam-Raine says. Try adding them to salads or baking into desserts. They can also be cooked down into a puree and served with porridge, or blitzed with orange juice and nuts to make energy-boosting bites.

Pineapple

Nutritional rating: ♦♦

Best for: Supporting the immune system

“Pineapple is rich in vitamin C and contains bromelain, an enzyme that may aid digestion and reduce inflammation,” Ludlam-Raine says. Studies have shown that bromelain may ease arthritic aches and pains. “Pineapple also provides manganese, which supports metabolism and antioxidant function.”

However, the fruit is quite high in natural sugars (8g per serving) and is acidic, which can irritate the mouth and may worsen dental health if consumed frequently.

The healthiest way to eat pineapple:

“Eat fresh or tinned in chunks, grill and serve with lean meat or tofu or add to smoothies or homemade salsa,” Ludlam-Raine recommends. “Or add it to a thin-crust pizza.”

Melon

Nutritional rating: ♦

Best for: Supporting the immune system

Cantaloupe, honeydew and galia melon may be hydrating and delicious but they are the least nutritious fruit, according to Ludlam-Raine. “Melon is low in fibre and overall nutrients compared with other fruits,” she explains. It also contains a moderate amount of natural sugar, with 5.7g per serving.

However, melon is low in calories (27 per portion) and a good source of vitamin C and potassium, especially cantaloupe, which is also high in vitamin A – so there’s no reason to forgo the fruit completely, she notes. It’s also 90% water, so a good snack to have on a warm day.

The healthiest way to eat melon:

“Eat slices as a refreshing snack or cube into fruit salads,” Ludlam-Raine suggests.

Is fruit a good source of vitamins?

We only need them in small doses, but vitamins are essential for keeping our bodies healthy and functioning properly. They are essential micronutrients that support everything from our immune system (vitamin C) and vision (vitamin A) to energy production (B vitamins) and bone health (vitamin K), Ludlam-Raine notes.

“Fruit is an excellent source of many vitamins, particularly water-soluble ones like vitamin C and folate, which we need to get daily from food as they’re not stored well in the body,” she explains.

It is much better for us to source vitamins from our diet rather than simply popping a multivitamin, “because fruit is naturally nutrient-dense, low in calories and often rich in antioxidants”, she adds. “It’s a fantastic way to meet our vitamin and fibre needs.”

Why is the fibre in fruit important?

Fibre is a carbohydrate that’s found in wholefoods such as fruit, vegetables, wholegrains, beans and lentils.

“It is crucial for a healthy digestive system, helping to prevent constipation and feed our beneficial gut bacteria – which impact everything from our immune function to our mood,” Ludlam-Raine notes. “It also helps regulate blood sugar levels and supports heart health by lowering levels of ‘bad’ cholesterol.”

Fibre comes in two main types. Soluble fibre absorbs water from the large bowel, making stools softer, while insoluble fibre stimulates the gut to release water and mucus to help stools move through the gut.

“Fruit is a brilliant source of both soluble and insoluble fibre, especially when eaten with the skin on,” she says. Per 80g portion, raspberries (5.2g), apples (1g), pears (2.5g), and kiwis (1.5g) are particularly high in fibre and can help people meet the UK recommendation of 30g of fibre a day, Ludlam-Raine adds.

Is fruit high in carbs?

High-carbohydrate, filling fruit such as bananas and grapes are often demonised for being higher in sugar and calories than the likes of berries, oranges and grapefruit.

“Fruit does contain carbohydrates, mainly in the form of natural sugars like fructose, with fibre,” Ludlam-Raine notes. However, for most people this isn’t something to worry about. “The fibre slows down digestion and helps prevent spikes in blood sugar,” she explains.

“However, people with diabetes or insulin resistance may need to be mindful of portion sizes [eating a handful or 80g as a serving]. Whole fruit is not the same as added sugar and is a healthy part of a balanced diet.”

Fresh, tinned or frozen?

“Frozen fruit is often just as nutritious as fresh, and sometimes more so because it’s picked at peak ripeness and frozen quickly, locking in nutrients,” Ludlam-Raine says. “Tinned fruit can also be a good option, especially when canned in juice or water rather than syrup.”

While some vitamin C loss may occur when fruit is frozen or tinned, this is minimal and opting for fruit in these forms is convenient and more affordable than fresh. It can encourage people to eat more fruit, especially when fresh isn’t available or is out of season, she notes. “All types of fruit – fresh, tinned, frozen or dried, count towards our five a day.”

Are there advantages to cooking fruit?

While delicious, cooking fruit into crumbles or jams can reduce levels of heat-sensitive and water-soluble vitamins, particularly vitamin C and some B vitamins, Ludlam-Raine says.

“However, cooking can also make certain antioxidants more available, like the lycopene in cooked tomatoes or beta-carotene in cooked apricots,” she notes, “Steaming or baking tends to preserve more nutrients than boiling, and cooked fruit can still be a nutritious part of a balanced diet.”

Is it healthy to blend fruit?

Starting your day with a fruit smoothie may seem like the epitome of health but, in fact, blending fruit breaks down fibre, particularly the insoluble type, which can make the sugars in fruit more rapidly absorbed.

“This can affect blood sugar levels, so smoothies should ideally include whole fruit [not juice], and be balanced with vegetables [such as spinach or grated carrot or kale], protein or healthy fats [such as Greek yogurt or nuts] to slow digestion,” Ludlam-Raine says.

“While whole fruit is generally better for satiety and blood sugar control, smoothies can be helpful for those with small appetites, picky eaters or as a convenient way to boost fruit and veg intake.” If you have some smoothie left over, you can freeze it and enjoy it as a healthy ice lolly later, she adds.

Is it necessary to wash fruit before eating it?

“Yes, it’s important to wash fruit – even if it has a peel you won’t eat, like melons or avocados,” Ludlam-Raine says. Washing fruit with running water while gently scrubbing the skin removes dirt, bacteria and potential pesticide residues, she explains.

Should we eat the skin of fruit?

“In most cases, yes,” according to Ludlam-Raine. “The skin of many fruits – like apples, pears, plums, and even kiwis if you can handle the texture – contains extra fibre, antioxidants and nutrients.”

However, the skin of bananas and pineapples is generally not consumed because of their tough texture and bitterness. “Always wash the skins thoroughly if you plan to eat them,” she adds.