This Is The Healthiest Fruit In The World, According To Experts
It’s understandable to give yourself a mental pat on the back whenever you add fruit to your plate. After all, eating a plant-heavy diet is considered a major way to reduce your risk of developing a host of serious illnesses, including cardiovascular disease, obesity, and type 2 diabetes.
But even if you’re a regular herbivore, it makes sense to want to get the most bang for your buck. While all fruits are considered healthy on some level, there’s one that’s considered better than the rest, according to the Centers for Disease Control and Prevention (CDC).
Here's what’s considered the healthiest fruit—plus, why it’s so great.
Meet the expert: Scott Keatley, RD, co-founder of Keatley Medical Nutrition Therapy.
What is the healthiest fruit?
The healthiest fruit is the tomato, according to the CDC (and yes, a tomato is considered a fruit!). This is based on a breakdown of the nutrient density scores of 41 “powerhouse” fruits and vegetables, where tomato got a 20.37.
While the tomato isn’t the top-ranked produce—that distinction goes to watercress, which scored a perfect 100—it is the top fruit.
What makes tomatoes so healthy?
“Tomatoes are nutrient-dense and provide an excellent source of antioxidants, especially lycopene, which has been linked to a reduced risk of heart disease and cancer,” says Scott Keatley, RD, co-founder of Keatley Medical Nutrition Therapy.
Tomatoes are also rich in vitamin C, potassium, folate, and vitamin K, he points out.
“Lycopene is particularly well-absorbed when tomatoes are cooked, which makes tomato sauces, pastes, and soups great choices for nutrient intake,” Keatley says. “Their balance of fiber and hydration also supports gut health and digestion.”
It can also help to pair tomatoes with a healthy fat—like olive oil—to help with nutrient absorption, according to Keatley. “For those who enjoy them raw, adding tomatoes to salads or eating them as a snack still delivers plenty of vitamins and hydration,” Keatley says.
Do any other fruits come close?
The CDC’s list also ranks these fruits fairly high:
Lemon
Strawberries
Oranges
Limes
Grapefruit
“Berries—especially blueberries and strawberries—are high in antioxidants and nutrients that can rival the health benefits of tomatoes,” Keatley says. “Berries, like tomatoes, are rich in vitamin C and fiber, with an added bonus of anthocyanins, which help reduce inflammation.”
How many tomatoes should I have a day?
The U.S. Department of Agriculture recommends that most adult women have 1.5 to 2 cups of fruit a day and that most adult men aim for 2 to 2.5 cups.
“There isn’t a one-size-fits-all recommendation, but incorporating about a medium-sized tomato or a cup of cherry tomatoes into your daily diet would be a great start,” Kealtey says. “However, tomatoes are acidic, and for some individuals—particularly those prone to canker sores—consuming too many acidic foods can irritate the mouth or exacerbate these sores.”
Keatley recommends having variety in your diet, too. “While tomatoes are excellent, balancing them with other fruits and vegetables can help reduce potential irritation from acidity while still providing a wide range of nutrients,” he says.
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