Fruits & juices

Fruits and juices sit at the sweet end of the diet, yet nutrient density has little to do with sweetness. Our Nutrient Density Score ranks each food 1 to 100 on the vitamins, minerals, and fiber it delivers per calorie, drawing on USDA FoodData Central data. Across the 60 foods in this category the median score is a high 81, which reflects how much nutrition fruit packs into relatively few calories. The real standouts are not the sugary favorites but the tart, concentrated, and often overlooked parts of the plant.

Foods score high here when water and fiber keep calories low while vitamin C, potassium, and antioxidant compounds stay concentrated. That is why baobab powder (96) and lemon peel (96) lead the group, trailed closely by orange peel (95) and limes (94). Peels and low-sugar citrus carry dense vitamin and phytonutrient loads for almost no calories. Scores fall when sugar and water dominate, which is why most fruit juices land well below the whole fruit they came from.

To choose well, favor whole and minimally processed fruit, lean on tart varieties like rhubarb (94), and treat juice as an occasional extra rather than a daily staple. Individual needs vary, so use these numbers as a reference point, not as dietary advice.