30 List of Exotic Fruits with Nutritional and Health Benefits
Exotic fruits from around the world offer not unique flavors but also a range of impressive health benefits.
From the spiky durian, known as the “king of fruits,” to the vibrant dragon fruit and the tart, grape-like longan, these fruits are as diverse in appearance as they are in taste.
Rich in essential nutrients such as vitamin C, potassium, and dietary fiber, each fruit provides distinct advantages for overall health, including immune support, improved digestion, and enhanced heart health.
Whether you’re seeking a nutrient-packed snack or exploring new culinary flavors, these 30 exotic fruits are a feast for the palate and the body.
1. Durian
Durian, often called the “king of fruits,” has a spiky outer shell and soft, creamy yellow flesh with a strong odor. Its flavor is rich, sweet, and slightly savory.
| Nutrient | Amount per 100g |
|---|---|
| Calories | 147 kcal |
| Carbohydrates | 27.09 g |
| Protein | 1.47 g |
| Fat | 5.33 g |
| Fiber | 3.8 g |
| Vitamin C | 19.7 mg |
| Potassium | 436 mg |
Health Benefits:
- Boosts energy due to its high carbohydrate content.
- Supports digestion with its rich dietary fiber.
- Enhances immunity through its vitamin C content.
2. Mangosteen
Mangosteen is a purple, tropical fruit with sweet, tangy, and juicy segments. Often called the “queen of fruits,” it has a thick rind and is valued for its unique flavor and aroma.
| Nutrient | Amount per 100g |
|---|---|
| Calories | 73 kcal |
| Carbohydrates | 17.91 g |
| Protein | 0.41 g |
| Fat | 0.58 g |
| Fiber | 1.8 g |
| Vitamin C | 2.9 mg |
| Potassium | 48 mg |
Health Benefits:
- Possesses anti-inflammatory properties due to xanthones.
- Promotes heart health by maintaining healthy cholesterol levels.
- Improves skin health with its rich antioxidant content.
3. Rambutan
Rambutan is a small, red fruit with hairy outer skin and translucent, juicy flesh. Its taste is similar to lychee, offering a sweet and slightly acidic flavor profile.
| Nutrient | Amount per 100g |
|---|---|
| Calories | 68 kcal |
| Carbohydrates | 16.5 g |
| Protein | 0.9 g |
| Fat | 0.2 g |
| Fiber | 0.9 g |
| Vitamin C | 8.6 mg |
| Potassium | 42 mg |
Health Benefits:
- Boosts the immune system with its vitamin C content.
- Improves digestion due to its dietary fiber.
- It supports iron absorption and enhances overall nutrient intake.
4. Pitaya (Dragon Fruit)
Pitaya, or dragon fruit, is a vibrant, tropical fruit with bright pink or yellow skin and speckled white or red flesh. It has a mild sweetness and crunchy texture due to its tiny seeds.
| Nutrient | Amount per 100g |
|---|---|
| Calories | 50 kcal |
| Carbohydrates | 11 g |
| Protein | 1.2 g |
| Fat | 0.1 g |
| Fiber | 3 g |
| Vitamin C | 3 mg |
| Magnesium | 10 mg |
Health Benefits:
- Promotes a healthy gut with its high fiber content.
- Aids in hydration due to its water-rich composition.
- Supports bone health with its magnesium content.
5. Salak (Snake Fruit)
Salak, or snake fruit, has a reddish-brown scaly skin that resembles a snake. The interior contains juicy, sweet, and tangy flesh with a crisp texture, making it a popular tropical snack.
| Nutrient | Amount per 100g |
|---|---|
| Calories | 82 kcal |
| Carbohydrates | 22.4 g |
| Protein | 0.5 g |
| Fat | 0.4 g |
| Fiber | 2.6 g |
| Vitamin C | 8.4 mg |
| Iron | 0.5 mg |
Health Benefits:
- Improves eye health due to its beta-carotene content.
- Enhances cognitive function by providing essential antioxidants.
- Promotes skin health through its vitamin C content.
6. Jabuticaba
Jabuticaba is a dark purple fruit that grows directly on the trunk of the tree. The fruit has a sweet, grape-like taste and is used in jellies, wines, and desserts in its native Brazil.
| Nutrient | Amount per 100g |
|---|---|
| Calories | 45 kcal |
| Carbohydrates | 11.5 g |
| Protein | 0.6 g |
| Fat | 0.1 g |
| Fiber | 2.3 g |
| Vitamin C | 15 mg |
| Calcium | 6 mg |
Health Benefits:
- Helps regulate blood sugar levels due to its low calorie and high fiber content.
- Supports immune health with vitamin C.
- Aids in weight management due to its low-fat content.
7. Lucuma
Lucuma is a greenish-brown fruit with bright orange flesh. Known as the “Gold of the Incas,” it has a sweet, maple-like flavor and is often used in desserts and smoothies in Peru.
| Nutrient | Amount per 100g |
|---|---|
| Calories | 99 kcal |
| Carbohydrates | 25 g |
| Protein | 1.4 g |
| Fat | 0.1 g |
| Fiber | 2.3 g |
| Vitamin C | 1.4 mg |
| Iron | 0.9 mg |
Health Benefits:
- Provides sustained energy with its high carbohydrate content.
- Promotes healthy digestion due to its fiber content.
- Boosts iron levels, helping prevent anemia.
8. Langsat
Langsat is a small, round fruit with a translucent, sweet-sour pulp. It has a taste similar to a mild grape and is enjoyed fresh or used in jams and desserts across Southeast Asia.
| Nutrient | Amount per 100g |
|---|---|
| Calories | 57 kcal |
| Carbohydrates | 14.2 g |
| Protein | 0.8 g |
| Fat | 0.2 g |
| Fiber | 1.1 g |
| Vitamin C | 6.7 mg |
| Calcium | 13 mg |
Health Benefits:
- Helps in weight management due to its low-calorie profile.
- Supports bone health with its calcium content.
- Aids digestion through its moderate fiber content.
9. Sapodilla
Sapodilla is a round, brown fruit with a grainy, caramel-like flavor. The sweet, smooth flesh is rich in dietary fiber, making it a nutritious treat native to Central America.
| Nutrient | Amount per 100g |
|---|---|
| Calories | 83 kcal |
| Carbohydrates | 20 g |
| Protein | 0.4 g |
| Fat | 1.1 g |
| Fiber | 5.3 g |
| Vitamin C | 14.7 mg |
| Potassium | 193 mg |
Health Benefits:
- Promotes digestive health with its high fiber content.
- Aids in maintaining electrolyte balance through potassium.
- Enhances immunity with its vitamin C content.
10. Cupuacu
Cupuacu is a large, brown fruit with a creamy, aromatic pulp. Its unique flavor is a mix of chocolate and pineapple, making it a popular ingredient in desserts and beverages in the Amazon.
| Nutrient | Amount per 100g |
|---|---|
| Calories | 70 kcal |
| Carbohydrates | 15.1 g |
| Protein | 0.8 g |
| Fat | 1.3 g |
| Fiber | 1.4 g |
| Vitamin C | 23.5 mg |
| Magnesium | 10 mg |
Health Benefits:
- Boosts energy with its carbohydrate content.
- Promotes skin health due to its vitamin C and antioxidant properties.
- Supports muscle function with its magnesium content.
11. Marang
Marang is a spiky green fruit with a soft, custard-like interior and a sweet, fragrant aroma. Its flavor is reminiscent of jackfruit and banana, making it a popular fruit in the Philippines.
| Nutrient | Amount per 100g |
|---|---|
| Calories | 70 kcal |
| Carbohydrates | 16 g |
| Protein | 2.4 g |
| Fat | 0.2 g |
| Fiber | 1.8 g |
| Vitamin C | 10 mg |
| Calcium | 12 mg |
Health Benefits:
- Enhances energy levels due to its carbohydrate content.
- Supports bone health through its calcium content.
- It aids digestion with its dietary fiber.
12. Buddha’s Hand
Buddha’s Hand is a yellow citrus fruit with finger-like segments. It lacks pulp and juice, but its fragrant peel is prized for culinary use, especially in zesting and infusions.
| Nutrient | Amount per 100g |
|---|---|
| Calories | 40 kcal |
| Carbohydrates | 10.7 g |
| Protein | 0.5 g |
| Fat | 0.2 g |
| Fiber | 3 g |
| Vitamin C | 40 mg |
| Potassium | 118 mg |
Health Benefits:
- Boosts immune system due to its high vitamin C content.
- Supports heart health by regulating blood pressure.
- Promotes weight loss with its low-calorie profile.
13. Feijoa
Feijoa is an oval-shaped green fruit with a sweet, aromatic pulp. Its flavor is a mix of pineapple, apple, and mint, making it a versatile fruit used in various desserts and drinks.
| Nutrient | Amount per 100g |
|---|---|
| Calories | 55 kcal |
| Carbohydrates | 13 g |
| Protein | 0.98 g |
| Fat | 0.6 g |
| Fiber | 6.4 g |
| Vitamin C | 32.9 mg |
| Potassium | 172 mg |
Health Benefits:
- Promotes healthy digestion due to its high fiber content.
- Enhances immunity with its rich vitamin C content.
- Supports heart health by maintaining electrolyte balance.
14. Cherimoya
Cherimoya, or custard apple, is a green, scaly fruit with a creamy white flesh. Its flavor is described as a blend of banana, pineapple, and strawberry, making it a delicious tropical treat.
| Nutrient | Amount per 100g |
|---|---|
| Calories | 75 kcal |
| Carbohydrates | 18.2 g |
| Protein | 1.6 g |
| Fat | 0.6 g |
| Fiber | 3 g |
| Vitamin C | 12 mg |
| Potassium | 287 mg |
Health Benefits:
- Supports heart health with potassium.
- Boosts energy due to its carbohydrate content.
- Aids in digestion with dietary fiber.
15. Mangaba
Mangaba is a small, yellowish fruit with a sweet, acidic taste. Popular in Brazilian desserts, it has a soft texture and is often used in juices, ice creams, and preserves.
| Nutrient | Amount per 100g |
|---|---|
| Calories | 50 kcal |
| Carbohydrates | 11.8 g |
| Protein | 1.1 g |
| Fat | 0.2 g |
| Fiber | 3.2 g |
| Vitamin C | 40 mg |
| Calcium | 28 mg |
Health Benefits:
- Promotes bone health with its calcium content.
- Boosts immunity through its high vitamin C content.
- Aids digestion due to its fiber content.
16. Pulasan
Pulasan is a hairy, deep red fruit that looks similar to rambutan. It has a juicy, sweet white flesh with a lychee-like taste and is popular in Malaysia and the Philippines.
| Nutrient | Amount per 100g |
|---|---|
| Calories | 70 kcal |
| Carbohydrates | 16.8 g |
| Protein | 0.6 g |
| Fat | 0.2 g |
| Fiber | 1.5 g |
| Vitamin C | 13 mg |
| Iron | 0.8 mg |
Health Benefits:
- Supports healthy blood production with its iron content.
- Enhances immune health with its vitamin C.
- Aids in maintaining healthy skin due to its antioxidants.
17. Atemoya
Atemoya is a hybrid of cherimoya and sugar apple, featuring a scaly green exterior and soft, sweet white flesh. It is loved for its tropical flavor, which resembles a creamy blend of vanilla and pineapple.
| Nutrient | Amount per 100g |
|---|---|
| Calories | 94 kcal |
| Carbohydrates | 24.3 g |
| Protein | 1.6 g |
| Fat | 0.3 g |
| Fiber | 4.4 g |
| Vitamin C | 15 mg |
| Potassium | 410 mg |
Health Benefits:
- Promotes healthy digestion with its fiber content.
- Helps lower blood pressure with potassium.
- Boosts energy due to its carbohydrate content.
18. Bael Fruit
Bael fruit has a hard, woody shell with a sweet, fragrant pulp. The interior can be scooped out and consumed fresh, dried, or in drinks, and it has been used in traditional medicine for centuries.
| Nutrient | Amount per 100g |
|---|---|
| Calories | 137 kcal |
| Carbohydrates | 31 g |
| Protein | 1.8 g |
| Fat | 0.2 g |
| Fiber | 3.1 g |
| Vitamin C | 14 mg |
| Calcium | 85 mg |
Health Benefits:
- Aids in treating digestive issues.
- It helps regulate blood sugar levels.
- Supports bone health with its calcium content.
19. Noni
Noni is a green, bumpy fruit with a strong, pungent smell and bitter taste. It’s often used in traditional medicine for its potential health benefits and is native to the Pacific Islands and Southeast Asia.
| Nutrient | Amount per 100g |
|---|---|
| Calories | 47 kcal |
| Carbohydrates | 11.5 g |
| Protein | 0.4 g |
| Fat | 0.1 g |
| Fiber | 5.2 g |
| Vitamin C | 33.6 mg |
| Potassium | 78 mg |
Health Benefits:
- Boosts immune health through its vitamin C content.
- Contains antioxidants that help reduce oxidative stress.
- Supports digestive health with its high fiber content.
20. Hala Fruit (Pandanus)
Hala Fruit is a large, segmented fruit with bright red and yellow seeds. It has a sweet, fibrous texture and is used in both sweet and savory dishes across Hawaii and the Pacific Islands.
| Nutrient | Amount per 100g |
|---|---|
| Calories | 51 kcal |
| Carbohydrates | 12.8 g |
| Protein | 0.4 g |
| Fat | 0.3 g |
| Fiber | 2.9 g |
| Vitamin C | 28 mg |
| Calcium | 24 mg |
Health Benefits:
- Promotes healthy digestion due to its fiber content.
- Boosts immune function through its vitamin C.
- Strengthens bones with its calcium content.
21. Miracle Berry
Miracle Berry is a small, red fruit that alters taste perception, making sour foods taste sweet. It contains a glycoprotein called miraculin, which binds to the taste buds and is used as a novelty fruit.
| Nutrient | Amount per 100g |
|---|---|
| Calories | 30 kcal |
| Carbohydrates | 7.9 g |
| Protein | 0.6 g |
| Fat | 0.3 g |
| Fiber | 2.5 g |
| Vitamin C | 12 mg |
| Calcium | 8 mg |
Health Benefits:
- Helps reduce sugar intake by altering taste perception.
- Supports immune health with its vitamin C.
- Aids digestion with its dietary fiber content.
22. Santol
Santol is a round, yellow or red fruit with sweet-sour white flesh. It’s enjoyed fresh or made into jams, syrups, and preserves, and is native to Southeast Asia.
| Nutrient | Amount per 100g |
|---|---|
| Calories | 70 kcal |
| Carbohydrates | 18 g |
| Protein | 1 g |
| Fat | 0.2 g |
| Fiber | 2.8 g |
| Vitamin C | 8 mg |
| Iron | 1.2 mg |
Health Benefits:
- Improves digestion due to its fiber content.
- Enhances iron absorption with its vitamin C.
- Promotes healthy blood production through its iron content.
23. Longan
Longan is a small, translucent fruit similar to lychee. It has a sweet, juicy flavor with a musky undertone and is enjoyed fresh or in desserts in China and Southeast Asia.
| Nutrient | Amount per 100g |
|---|---|
| Calories | 60 kcal |
| Carbohydrates | 15 g |
| Protein | 1.3 g |
| Fat | 0.1 g |
| Fiber | 1.1 g |
| Vitamin C | 84 mg |
| Potassium | 266 mg |
Health Benefits:
- Boosts immune health due to its high vitamin C content.
- Supports heart health through its potassium.
- Provides quick energy due to its carbohydrate content.
24. African Horned Melon (Kiwano)
African Horned Melon, or Kiwano, has a spiky orange skin and a jelly-like green pulp. Its flavor is a combination of cucumber, banana, and lime, making it both refreshing and unique.
| Nutrient | Amount per 100g |
|---|---|
| Calories | 44 kcal |
| Carbohydrates | 8.4 g |
| Protein | 1.8 g |
| Fat | 1.3 g |
| Fiber | 3.6 g |
| Vitamin C | 5.3 mg |
| Magnesium | 13 mg |
Health Benefits:
- Promotes digestion due to its high fiber content.
- Supports bone health with magnesium.
- Helps hydrate the body with its water-rich content.
25. Bignay
Bignay is a small, red-purple berry with a tart flavor. It’s often used in wines and preserves and is popular in Southeast Asia for its vibrant color and unique taste.
| Nutrient | Amount per 100g |
|---|---|
| Calories | 59 kcal |
| Carbohydrates | 14.8 g |
| Protein | 1.2 g |
| Fat | 0.4 g |
| Fiber | 3.2 g |
| Vitamin C | 18 mg |
| Calcium | 30 mg |
Health Benefits:
- Supports heart health by lowering cholesterol levels.
- Enhances bone health through its calcium content.
- Aids in weight management due to its low-calorie profile.
26. Breadfruit
Breadfruit is a large, green fruit with a starchy, potato-like texture. It can be boiled, baked, or fried and is a staple in many Pacific Islander diets due to its versatility and nutritional value.
| Nutrient | Amount per 100g |
|---|---|
| Calories | 103 kcal |
| Carbohydrates | 27.2 g |
| Protein | 1.1 g |
| Fat | 0.2 g |
| Fiber | 4.9 g |
| Vitamin C | 29 mg |
| Potassium | 490 mg |
Health Benefits:
- Promotes heart health due to its potassium content.
- Provides sustained energy through its complex carbohydrates.
- Aids digestion with its high fiber content.
27. Canistel (Eggfruit)
Canistel, or eggfruit, is a yellow-orange fruit with a creamy, sweet flavor and a texture similar to cooked egg yolk. It is used in custards, smoothies, and desserts across Central America and the Caribbean.
| Nutrient | Amount per 100g |
|---|---|
| Calories | 138 kcal |
| Carbohydrates | 36.7 g |
| Protein | 2.0 g |
| Fat | 0.1 g |
| Fiber | 6.4 g |
| Vitamin C | 60 mg |
| Calcium | 24 mg |
Health Benefits:
- Enhances energy levels due to its high carbohydrate content.
- Promotes healthy digestion with its fiber content.
- Boosts immunity with its vitamin C.
28. Jujube
Jujube is a small, reddish-brown fruit with a sweet, apple-like taste and a slightly chewy texture when dried. Often consumed fresh or dried, it is popular in traditional Chinese medicine.
| Nutrient | Amount per 100g |
|---|---|
| Calories | 79 kcal |
| Carbohydrates | 20.2 g |
| Protein | 1.2 g |
| Fat | 0.2 g |
| Fiber | 3.6 g |
| Vitamin C | 69 mg |
| Potassium | 250 mg |
Health Benefits:
- Improves sleep quality through its natural sedative properties.
- Supports heart health with its potassium content.
- Boosts immunity due to its high vitamin C.
29. Soursop (Graviola)
Soursop, also known as Graviola, is a green, spiky fruit with creamy white flesh. Its flavor is a mix of strawberry and citrus, making it a popular ingredient in juices, smoothies, and desserts.
| Nutrient | Amount per 100g |
|---|---|
| Calories | 66 kcal |
| Carbohydrates | 16.8 g |
| Protein | 1 g |
| Fat | 0.3 g |
| Fiber | 3.3 g |
| Vitamin C | 20.6 mg |
| Potassium | 278 mg |
Health Benefits:
- Boosts immunity through its vitamin C content.
- Aids in digestion due to its high fiber content.
- Supports heart health with its potassium content.
30. Ugli Fruit
Ugli fruit is a wrinkled, yellow-green citrus fruit that resembles a deformed orange. It has a sweet-tart flavor, similar to a cross between an orange and a grapefruit, and is popular in Jamaica.
| Nutrient | Amount per 100g |
|---|---|
| Calories | 45 kcal |
| Carbohydrates | 11.1 g |
| Protein | 0.6 g |
| Fat | 0.1 g |
| Fiber | 2 g |
| Vitamin C | 70 mg |
| Potassium | 220 mg |
Health Benefits:
- Enhances immunity with its high vitamin C content.
- Supports healthy digestion with dietary fiber.
- Promotes heart health due to its potassium content.
Final Words
Exploring the world of exotic fruits introduces various flavors and health benefits.
These fruits not only bring vibrant colors and distinctive tastes to the table but also offer essential nutrients that support various aspects of health.
From immune-boosting vitamin C to digestion-aiding fiber, each fruit in this diverse collection has something unique.
Whether enjoyed fresh, in desserts or as part of a nutritious meal, these exotic fruits provide a flavorful journey into global nutrition while promoting overall well-being.
