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This list of fruits starts from the fruit group of the Dietary Guidelines for Americans, a USDA and HHS publication that counts all fresh, frozen, canned, and dried fruits and 100% fruit juices and names 52 example fruits. The list below sorts them into families with links to our single-fruit guides, and the table ranks 28 USDA FoodData Central entries by vitamin C inside each family, with FDC IDs, total sugars, fiber and potassium. Family guides such as citrus fruits, berries, stone fruits, tropical fruits and melons go deeper, and our list of vegetables covers the vegetable subgroups.
Peptide Labs does not sell foods. This article is general nutrition information, not medical advice.
Key Takeaways
- In the USDA and HHS Dietary Guidelines for Americans, 2020-2025, the fruit group covers fresh, frozen, canned and dried fruits and 100% fruit juices, and the key recommendation reads fruits, especially whole fruit.
- The Dietary Guidelines list kiwifruit among the berries and rhubarb among the fruits.
- Per cup in USDA data, raw guavas list about 376.7 milligrams of vitamin C, 419% of the FDA Daily Value, and sliced kiwifruit about 166.9 milligrams.
- Total sugars per cup run from about 4.7 grams for chopped raw cranberries to 31.5 grams for sliced jackfruit in USDA data; FDA sets a Daily Value for added sugars, not for total sugars.
- The Dietary Guidelines count a half cup of raisins, prunes or other dried forms as 1 cup equivalent of fruit.
What counts as fruit in the Dietary Guidelines
The Dietary Guidelines define the fruit group as “all fresh, frozen, canned, and dried fruits and 100% fruit juices,” a USDA and HHS definition that does not split fruit into subgroups the way it splits vegetables. Its example list does group three families: berries, citrus fruit and melons. The 2020-2025 key recommendations name “fruits, especially whole fruit,” and the USDA and HHS 2025-2030 edition says 100% fruit or vegetable juice should be consumed in limited portions or diluted with water.
List of fruits by family
- Berries: the Dietary Guidelines name blackberries, blueberries, cranberries, currants, dewberries, huckleberries, kiwifruit, loganberries, mulberries, raspberries and strawberries. See our guide to types of berries and the posts on strawberries, blueberries, raspberries, blackberries, cranberries, currants, mulberries and kiwifruit.
- Citrus fruit: the Dietary Guidelines name calamondin, grapefruit, kumquats, lemons, limes, mandarin oranges, pomelos, tangerines and tangelos. Our citrus fruits guide and the posts on oranges, orange types, grapefruit, lemons, limes, tangerines, kumquats and pomelos cover them.
- Melons: cantaloupe, casaba, honeydew and watermelon are the Dietary Guidelines examples; see types of melons and the posts on cantaloupe, honeydew and watermelon.
- Peaches, plums and relatives: not a Dietary Guidelines family, but a kitchen grouping our stone fruits guide uses for apricots, cherries, nectarines, peaches and plums from the Dietary Guidelines list; see apricots, cherries, cherry types, peaches, peach types, plums and plum types.
- Apples and pears: apples, Asian pears and pears appear in the Dietary Guidelines list; see apples, types of apples, pears and pear types.
- Tropical group: bananas, guava, jackfruit, lychee, mangoes, papaya, passion fruit, pineapple, sapote, soursop, starfruit and tamarind from the Dietary Guidelines list are grouped in our tropical fruits guide; see also bananas, guava, jackfruit, lychee, mangoes, mango types, papaya, pineapple, soursop, starfruit, tamarind and dragon fruit.
- Other fruits: dates, figs, grapes, persimmons, pomegranates, prunes, raisins and rhubarb complete the Dietary Guidelines list; see dates, figs, grapes, grape types, persimmons, pomegranates, prunes and raisins.
Fruits list with USDA values
The table uses 28 USDA FoodData Central SR Legacy entries for raw fruit, grouped by the families above and ranked by vitamin C per serving inside each group. Servings are one USDA cup. Each percent Daily Value (%DV) uses the FDA Daily Values for adults and children 4 and older: 28 grams of dietary fiber, 4,700 milligrams of potassium and 90 milligrams of vitamin C. FDA’s Daily Value table lists added sugars, at 50 grams, but no value for total sugars, so the sugars column shows grams only.
| Fruit (USDA FDC ID) | Group | Serving | Calories | Total sugars | Fiber | Potassium | Vitamin C |
|---|---|---|---|---|---|---|---|
| Kiwifruit, green, raw, sliced (168153) | Berries | 1 cup, 180 g | 110 | 16.2 g | 5.4 g (19%) | 562 mg (12%) | 166.9 mg (185%) |
| Strawberries, raw, halves (167762) | Berries | 1 cup, 152 g | 49 | 7.4 g | 3.0 g (11%) | 233 mg (5%) | 89.4 mg (99%) |
| Raspberries, raw (167755) | Berries | 1 cup, 123 g | 64 | 5.4 g | 8.0 g (29%) | 186 mg (4%) | 32.2 mg (36%) |
| Blackberries, raw (173946) | Berries | 1 cup, 144 g | 62 | 7.0 g | 7.6 g (27%) | 233 mg (5%) | 30.2 mg (34%) |
| Cranberries, raw, chopped (171722) | Berries | 1 cup, 110 g | 51 | 4.7 g | 4.0 g (14%) | 88 mg (2%) | 15.4 mg (17%) |
| Blueberries, raw (171711) | Berries | 1 cup, 148 g | 84 | 14.7 g | 3.6 g (13%) | 114 mg (2%) | 14.4 mg (16%) |
| Lemons, raw, without peel, sections (167746) | Citrus | 1 cup, 212 g | 61 | 5.3 g | 5.9 g (21%) | 293 mg (6%) | 112.4 mg (125%) |
| Oranges, raw, sections (169097) | Citrus | 1 cup, 180 g | 85 | 16.8 g | 4.3 g (15%) | 326 mg (7%) | 95.8 mg (106%) |
| Grapefruit, pink and red, raw, sections (174673) | Citrus | 1 cup, 230 g | 97 | 15.8 g | 3.7 g (13%) | 310 mg (7%) | 71.8 mg (80%) |
| Tangerines (mandarin oranges), raw, sections (169105) | Citrus | 1 cup, 195 g | 103 | 20.6 g | 3.5 g (13%) | 324 mg (7%) | 52.1 mg (58%) |
| Cantaloupe, raw, cubes (169092) | Melons | 1 cup, 160 g | 54 | 12.6 g | 1.4 g (5%) | 427 mg (9%) | 58.7 mg (65%) |
| Honeydew, raw, diced (169911) | Melons | 1 cup, 170 g | 61 | 13.8 g | 1.4 g (5%) | 388 mg (8%) | 30.6 mg (34%) |
| Watermelon, raw, diced (167765) | Melons | 1 cup, 152 g | 46 | 9.4 g | 0.6 g (2%) | 170 mg (4%) | 12.3 mg (14%) |
| Plums, raw, sliced (169949) | Stone fruits | 1 cup, 165 g | 76 | 16.4 g | 2.3 g (8%) | 259 mg (6%) | 15.7 mg (17%) |
| Cherries, sweet, raw, without pits (171719) | Stone fruits | 1 cup, 154 g | 97 | 19.7 g | 3.2 g (12%) | 342 mg (7%) | 10.8 mg (12%) |
| Peaches, yellow, raw, slices (169928) | Stone fruits | 1 cup, 154 g | 60 | 12.9 g | 2.3 g (8%) | 293 mg (6%) | 10.2 mg (11%) |
| Pears, raw, slices (169118) | Apples and pears | 1 cup, 140 g | 80 | 13.7 g | 4.3 g (16%) | 162 mg (3%) | 6.0 mg (7%) |
| Apples, raw, with skin, chopped (171688) | Apples and pears | 1 cup, 125 g | 65 | 13.0 g | 3.0 g (11%) | 134 mg (3%) | 5.8 mg (6%) |
| Guavas, common, raw (173044) | Tropical | 1 cup, 165 g | 112 | 14.7 g | 8.9 g (32%) | 688 mg (15%) | 376.7 mg (419%) |
| Lychees (litchis), raw (169086) | Tropical | 1 cup, 190 g | 125 | 28.9 g | 2.5 g (9%) | 325 mg (7%) | 135.8 mg (151%) |
| Papayas, raw, pieces (169926) | Tropical | 1 cup, 145 g | 62 | 11.3 g | 2.5 g (9%) | 264 mg (6%) | 88.3 mg (98%) |
| Pineapple, raw, chunks (169124) | Tropical | 1 cup, 165 g | 82 | 16.3 g | 2.3 g (8%) | 180 mg (4%) | 78.9 mg (88%) |
| Passion fruit (granadilla), purple, raw (169108) | Tropical | 1 cup, 236 g | 229 | 26.4 g | 24.5 g (88%) | 821 mg (17%) | 70.8 mg (79%) |
| Mangos, raw, pieces (169910) | Tropical | 1 cup, 165 g | 99 | 22.5 g | 2.6 g (9%) | 277 mg (6%) | 60.1 mg (67%) |
| Jackfruit, raw, sliced (174687) | Tropical | 1 cup, 165 g | 157 | 31.5 g | 2.5 g (9%) | 739 mg (16%) | 22.6 mg (25%) |
| Bananas, raw, sliced (173944) | Tropical | 1 cup, 150 g | 134 | 18.3 g | 3.9 g (14%) | 537 mg (11%) | 13.1 mg (15%) |
| Pomegranate arils, raw (169134) | Other | 1 cup, 174 g | 144 | 23.8 g | 7.0 g (25%) | 411 mg (9%) | 17.7 mg (20%) |
| Grapes, red or green, raw (174683) | Other | 1 cup, 151 g | 104 | 23.4 g | 1.4 g (5%) | 288 mg (6%) | 4.8 mg (5%) |
In USDA data, guavas, lychees, kiwifruit, lemon sections and oranges list more than the FDA Daily Value of 90 milligrams of vitamin C per cup, and strawberries and papaya list about 89.4 and 88.3 milligrams. Sliced jackfruit, lychees and pomegranate arils list about 31.5, 28.9 and 23.8 grams of total sugars per cup in USDA data, against 4.7 grams for chopped raw cranberries.
Vitamins, minerals and sugars that stand out
- Vitamin C: guavas, kiwifruit and citrus lead the table in USDA data; our vitamin C foods list compares fruit with vegetables.
- Potassium: a cup of purple passion fruit lists about 821 milligrams in USDA data, jackfruit 739 and guavas 688, against the FDA Daily Value of 4,700 milligrams; our high potassium fruits list ranks more.
- Fiber: purple granadilla, guavas and raspberries list about 24.5, 8.9 and 8.0 grams per cup in USDA data; see our high fiber fruits list.
- Sugars: USDA’s total sugars column counts all sugars in the fruit, while FDA’s labeling rule defines added sugars as sugars added during the processing of foods or packaged as such; our low sugar fruits list sorts fruit by total sugars.
- Calories: a cup of diced watermelon lists about 46 calories in USDA data and a cup of sliced jackfruit about 157; see our low calorie fruits and high calorie fruits lists.
Fresh, frozen, canned and dried forms
Every form counts in the Dietary Guidelines fruit group, but the cup equivalents differ: 1 cup of raw or cooked fruit or fruit juice, or a half cup of a dried form, counts as 1 cup equivalent. The 2025-2030 edition of the Dietary Guidelines adds that frozen, dried, or canned fruits with no or very limited added sugars can also be good options, and tells readers to wash produce thoroughly prior to eating raw or cooking. Our guides to raisins, dates and prunes cover dried forms, and the Nutrition Facts label shows the added sugars in a canned or dried product.
Frequently Asked Questions
What foods are in the Dietary Guidelines fruit group?
The USDA and HHS Dietary Guidelines count all fresh, frozen, canned and dried fruits and 100% fruit juices, from apples and bananas to berries, citrus fruit and melons.
Which fruit lists the most vitamin C per cup?
In this table, a cup of raw guavas lists about 376.7 milligrams in USDA data, 419% of the FDA Daily Value.
Which fruits list the most potassium per cup?
In USDA data, a cup of purple granadilla lists about 821 milligrams, sliced jackfruit 739 and guavas 688, against the FDA Daily Value of 4,700 milligrams.
Which fruits list the least sugar?
In this table, a cup of chopped raw cranberries lists about 4.7 grams of total sugars in USDA data, lemon sections 5.3 grams and raspberries 5.4 grams.
Do frozen and canned fruits count?
Yes. The Dietary Guidelines include fresh, frozen, canned and dried forms, and the 2025-2030 edition says forms with no or very limited added sugars can also be good options.
Is juice part of the Dietary Guidelines fruit group?
The USDA and HHS Dietary Guidelines include 100% fruit juices in the fruit group and recommend fruits, especially whole fruit; the 2025-2030 edition says juice should be consumed in limited portions or diluted with water.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a health condition. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: List of Vegetables: The Five Subgroups With USDA Values, Stone Fruits: What Counts as a Drupe, With USDA Nutrients, Citrus Fruits: Types, Botany and USDA Nutrients per Fruit, Types of Berries: Kitchen Names, Botany and USDA Nutrients.