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Fruits are a good source of vitamin C, potassium, and fiber, and are generally low in calories. Some fruits also provide B vitamins and beta-carotene. The nutritional value is reduced when the skin is removed. Coconuts and avocados have more fat than other fruits.
The nutritional value of the fruit depends on the type, but it is generally a good source of vitamin C and the mineral potassium. Some fruits are fair sources of some B vitamins and other minerals in smaller amounts. This food group is made up mostly of water and is low in calories by weight. Since fruits generally contain very little fat or protein, most of their calories come from carbohydrates. They are usually a good source of fiber.
Fruits are generally low in calories. A medium orange contains only 65 calories, and a medium-sized apple or banana has only about 100 calories. In terms of calories, the nutritional value of fruit generally comes almost entirely from carbohydrates. Two exceptions include coconuts and avocados, which have more fat than most other fruits.
These foods are also a good source of fiber. A medium orange or apple provides about 3 g of fiber, or about 15 percent of the US Recommended Dietary Allowance (RDA). A medium banana offers about 4 g of fiber. The nutritional value of fruits with the skin is reduced when the skin is removed. This is because much of the fiber in fruit is often found in the skin, as is the case with fruits like apples, pears, and kiwi.
Citrus fruits are generally known as a good source of vitamin C. Oranges, grapefruits, and limes are very good sources of this vitamin. Other good sources of vitamin C include kiwi, cantaloupe, and berries, although most fruits offer some vitamin C.
Some fruits provide a good amount of B vitamins, such as B1, B2, and the B vitamin folic acid. For example, oranges contain about 10 percent of the RDA for vitamin B1, about 10 percent of the recommended daily allowance of folic acid and small amounts of B2, B3 and B6. Bananas are a good source of B6, providing about 20 percent of the RDA for this vitamin.
The mineral potassium is an important part of the nutritional value of the fruit. Bananas are rightly considered a good source of potassium, with a single medium banana providing nearly 25 percent of the RDA for this mineral. Many other fruits are also good sources. Fruits generally contain other minerals in smaller amounts.
When they are orange or red in color, the nutritional value of the fruit may include vitamin A in the form of beta carotene. Peaches, grapefruit, and watermelon are some examples. Although less common in the United States, mangoes and papayas provide even more beta-carotene.
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