2024 Fruit Rankings From Best To Worst (Optimize Diet Using KPIs)
If you like making data-driven decisions, you might have found yourself puzzled while reading nutrition labels. Do you want to improve your health, but wonder what to eat more of and what to eat less of?
Let’s rank fruits.
Here is a custom GPT for you to query this.
The articles in this series:
Goals Of Eating Fruits
If you are on a calorie deficit diet or want to reduce how many calories you eat, fruits are a good snack option. Their low-calorie density and high satiety make them a good snack.
Goals:
High fiber content
Anti-goals:
High in calories
Tertiary goals:
Spend less money
You can see more of the process for fruits here:
Metrics To Compare Fruits
We will use 3 metrics:
Calories (kcal) per 100g of fruit
Fiber per 100 calories (g/kcal)
Price (€) per 100g of fruit
Comparison Of Fruits
I prioritize low calorie, then high fiber per calorie, and then low price in the above list.
You can see the above on DataWrapper. Here is a ranked list. All the numbers are per 100g of the fruit.
Rhubarb - 21kcal, fiber 1.8g, €0.34
Galia Melon - 24kcal, fiber 0.4g, €0.20
Lemon - 29kcal, fiber 2.8g, €0.38
Lime - 30kcal, fiber 1.7g, €0.64
Strawberry - 33kcal, fiber 2.0g, €1.10
Cantaloupe - 34kcal, fiber 0.9g, €0.40
Watermelon - 30kcal, fiber 0.4g, €0.83
Blackberry - 43kcal, fiber 5.3g, €2.39
Peach - 39kcal, fiber 1.5g, €0.40
Nectarine - 44kcal, fiber 1.7g, €0.50
Papaya - 39kcal, fiber 1.8g, €0.73
Grapefruit - 39kcal, fiber 0.5g, €0.28
Raspberry - 53kcal, fiber 7.0g, €1.32
Cranberry - 46kcal, fiber 4.6g
Orange - 47kcal, fiber 2.4g, €2.00
Apple - 52kcal, fiber 2.4g, €0.20
Plum - 46kcal, fiber 1.4g, €0.30
Apricot - 48kcal, fiber 2.0g, €0.63
Tangerine - 53kcal, fiber 1.8g
Pineapple - 50kcal, fiber 1.4g, €0.94
Pear - 58kcal, fiber 3.4g, €0.27
Kiwi - 61kcal, fiber 3.0g, €0.31
Cherry - 63kcal, fiber 2.1g, €1.25
Blueberry - 57kcal, fiber 2.4g, €1.33
Mango - 60kcal, fiber 1.6g, €1.09
Guava - 68kcal, fiber 5.0g
Persimmon - 70kcal, fiber 3.6g, €1.00
Fig - 74kcal, fiber 2.9g, €1.59
Grape (seedless) - 67kcal, fiber 0.9g, €0.75
Lychee - 66kcal, fiber 1.3g
Pomegranate - 83kcal, fiber 4.0g, €0.68
Banana - 89kcal, fiber 2.6g, €0.15
Custard Apple - 101kcal, fiber 2.4g
Jackfruit - 95kcal, fiber 1.5g
Plantain - 122kcal, fiber 1.7g, €0.35
Avocado - 160kcal, fiber 7.0g, €1.00
Date - 277kcal, fiber 6.7g, €1.00
Coconut - 354kcal, fiber 9.0g, €0.47
I prioritize high fiber per calorie, then low calorie, and then low price in the below list.
You can see the above on DataWrapper. Here it is in as a ranked list. All the numbers are per 100g of the fruit.
Raspberry - fiber 7.0g, 53kcal, €1.32
Blackberry - fiber 5.3g, 43kcal, €2.39
Lemon - fiber 2.8g, 29kcal, €0.38
Cranberry - fiber 4.6g, 46kcal
Rhubarb - fiber 1.8g, 21kcal, €0.34
Guava - fiber 5.0g, 68kcal
Lime - fiber 1.7g, 30kcal, €0.64
Strawberry - fiber 2.0g, 33kcal, €1.10
Orange - fiber 2.4g, 47kcal, €2.00
Pear - fiber 3.4g, 58kcal, €0.27
Persimmon - fiber 3.6g, 70kcal, €1.00
Peach - fiber 1.5g, 39kcal, €0.40
Nectarine - fiber 1.7g, 44kcal, €0.50
Papaya - fiber 1.8g, 39kcal, €0.73
Apple - fiber 2.4g, 52kcal, €0.20
Plum - fiber 1.4g, 46kcal, €0.30
Apricot - fiber 2.0g, 48kcal, €0.63
Tangerine - fiber 1.8g, 53kcal
Kiwi - fiber 3.0g, 61kcal, €0.31
Cherry - fiber 2.1g, 63kcal, €1.25
Blueberry - fiber 2.4g, 57kcal, €1.33
Fig - fiber 2.9g, 74kcal, €1.59
Pomegranate - fiber 4.0g, 83kcal, €0.68
Avocado - fiber 7.0g, 160kcal, €1.00
Galia Melon - fiber 0.4g, 24kcal, €0.20
Cantaloupe - fiber 0.9g, 34kcal, €0.40
Watermelon - fiber 0.4g, 30kcal, €0.83
Grapefruit - fiber 0.5g, 39kcal, €0.28
Pineapple - fiber 1.4g, 50kcal, €0.94
Mango - fiber 1.6g, 60kcal, €1.09
Grape (seedless) - fiber 0.9g, 67kcal, €0.75
Lychee - fiber 1.3g, 66kcal
Banana - fiber 2.6g, 89kcal, €0.15
Custard Apple - fiber 2.4g, 101kcal
Jackfruit - fiber 1.5g, 95kcal
Plantain - fiber 1.7g, 122kcal, €0.35
Date - fiber 6.7g, 277kcal, €1.00
Coconut - fiber 9.0g, 354kcal, €0.47
Data Sources
Here is the custom GPT for you to query this.