The Homemaker’s Cookbook Fun Fact No. 4. “Top 10 Most Consumed Fruits in the World and Their Nutritional Values”
Fruits are an essential part of a healthy diet, providing a rich source of vitamins, minerals, fiber, and antioxidants. While there are many different types of fruits available, some are more popular than others. Here are the top 10 most consumed fruits worldwide, based on global consumption data from various sources including the Food and Agriculture Organization of the United Nations (FAO) and market research firms such as Euromonitor and Nielsen.
- Apples – A medium-sized apple (182g) contains about 95 calories, 25g of carbohydrates, and 4g of fiber, and is a rich source of vitamin C, providing 14% of the recommended daily value (DV). Apples are also known to help lower cholesterol levels, reduce the risk of stroke and cancer, and improve brain function.
- Bananas – A medium-sized banana (118g) contains approximately 105 calories, 27g of carbohydrates, and 3g of fiber, and is high in potassium, providing 9% of the DV. Bananas are also known to help regulate blood sugar levels, promote healthy digestion, and boost energy.
- Oranges – A medium-sized orange (131g) contains around 60 calories, 15g of carbohydrates, and 3g of fiber, and is an excellent source of vitamin C, providing 116% of the DV. Oranges are also known to help boost immune function, reduce inflammation, and improve skin health.
- Grapes – A cup of grapes (151g) contains about 62 calories, 16g of carbohydrates, 1g of fiber, and is rich in antioxidants, vitamin K, and vitamin C. Grapes are also known to help improve heart health, reduce the risk of cancer, and support healthy brain function.
- Strawberries – One cup of strawberries (152g) contains around 50 calories, 12g of carbohydrates, and 3g of fiber, and is high in vitamin C, providing 149% of the DV. Strawberries are also known to help lower blood pressure, reduce inflammation, and improve skin health.
- Mangoes – A medium-sized mango (336g) contains approximately 135 calories, 35g of carbohydrates, and 5g of fiber, and is a good source of vitamin C, providing 95% of the DV. Mangoes are also known to help boost immunity, improve digestion, and support healthy skin.
- Pineapples – A cup of pineapple chunks (165g) contains around 82 calories, 21g of carbohydrates, 2g of fiber, and is high in vitamin C, providing 105% of the DV, as well as manganese and bromelain, an enzyme that aids digestion. Pineapples are also known to help reduce inflammation, improve digestion, and boost immune function.
- Watermelons – A wedge of watermelon (286g, 1/16 of a whole melon) contains about 86 calories, 22g of carbohydrates, 1g of fiber, and is a rich source of vitamin C, providing 25% of the DV, as well as lycopene and citrulline, an amino acid that helps improve blood flow. Watermelons are also known to help lower blood pressure, reduce inflammation, and support healthy skin.
- Kiwis – A medium-sized kiwi (69g) contains around 61 calories, 15g of carbohydrates, and 3g of fiber, and is high in vitamin C, providing 85% of the DV, as well as vitamin K and potassium. Kiwis are also known to help improve digestion, support healthy immune function, and reduce the risk of heart disease.
- Pomegranates – One medium-sized pomegranate (282g) contains around 234 calories, 52g of carbohydrates, 11g of fiber, and is high in vitamin C, providing 28% of the DV, as well as vitamin K, folate, and potassium. Pomegranates are also known to help lower inflammation, improve heart health, and reduce the risk of cancer.
Incorporating a variety of fruits into your diet is an excellent way to nourish your body with essential vitamins, minerals, and nutrients. The top 10 most consumed fruits in the world, including bananas, apples, oranges, grapes, strawberries, watermelon, mangoes, pineapples, kiwis, and pomegranates, are all delicious options that can help promote good health. Remember, each fruit has its unique nutritional value, so try to mix and match them to achieve a balanced diet.
