The types of fruit with the highest number of carbohydrates are banana, cherries, mangos and grapes. Bananas and mangoes contain 20 and 38 grams of carbohydrates each. You get 26 and 30 grams of carbohydrates per 200 grams of cherries and grapes. You will encounter few carbohydrates in apricots, mandarins, passion fruit, strawberries and blueberries. In the first three you only find 2, 5 and 1 gram. In 100 grams of strawberries and blueberries are 5 and 6 grams of carbohydrates.
It is no coincidence that there is little difference between fruit with many or few carbohydrates and calories. Carbohydrates are sugars and contain a relatively large amount of energy.
Another important ingredient of certain fruits is fiber. Our human body needs fiber for proper bowel function. Fibers also help to keep cholesterol levels low and obtain good blood pressure. In addition, fibers also provide a saturated feeling. And that is also important if you want to avoid eating too much. A full feeling helps to stop eating.
If you are looking for fruit with a lot of dietary fiber, it is best to eat blueberries and raspberries. You get 7 grams of fiber per 100 grams of blueberries or raspberries. Apricots and passion fruit, however, contain no fibers at all. By eating a mandarin or 100 grams of melon you get 1 gram of dietary fiber.
Sodium is also found in fruit. The sodium now is not known to many people. Sodium helps, among other things, to keep our blood pressure stable. But sodium also plays an important role in ensuring that our fluid management is and remains in place.
If you are looking for fruit with a high sodium content, you have to take melon. In 100 grams of melon you will find no less than 10 milligrams of sodium. You get 3 milligrams with 100 grams of strawberries or passion fruit. Most other fruits contain no or only 1 milligram of sodium.
Like sodium, potassium is less known to the general public. Potassium helps with the same things as sodium, so our blood pressure and fluid balance. In addition, potassium is also good for our muscles.
Most potassium is found in cherries. In 200 grams of cherries there is no less than 500 mg. In a banana is 360 mg and in most other fruits is between 150 and 250 milligrams of potassium. Fruits with little potassium are Passion fruits (35 mg), Mandarins (75 mg) and blueberries (80 mg per 100 grams).
Is an apple healthy?
What you may have already noticed is that the apple is nowhere mentioned. This while the apple is probably the most famous and most eaten piece of fruit in the Netherlands. However, an apple is not a bad kind of fruit. In many categories the apple is in the middle. In that respect it is a nice middle way. In terms of vitamin A and especially vitamin C, the apple scores low. There is just a little more vitamin C in an apple compared to the worst-scoring fruits such as passion fruit and grapes. Only eating apples as fruit is therefore not recommended.
We can be short about fat: It is not in fruit. That is a big advantage of fruit. It is also one of the reasons why fruit is seen by many as an important part of a healthy diet.