33 List of Tropical Fruits to Try with Their Nutritional Value
Tropical fruits are known for their vibrant flavors, unique textures, and impressive health benefits.
Whether you’re looking to boost your immune system, support digestion, or simply enjoy a refreshing snack, these fruits offer a variety of nutrients that promote overall well-being.
From the sweet, tangy taste of mango to the creamy richness of soursop, tropical fruits provide an array of delicious options.
In this guide, we’ll explore a selection of tropical fruits, highlighting their nutritional profiles and their specific health benefits to your diet.
1. Mango
Mango is a juicy tropical fruit with a smooth, golden-yellow flesh and a sweet-tangy flavor. It’s considered one of the most popular fruits worldwide and is enjoyed fresh, dried, or in juices.
| Nutrient | Amount per 100g |
|---|---|
| Calories | 60 kcal |
| Carbohydrates | 15 g |
| Protein | 0.8 g |
| Fat | 0.4 g |
| Fiber | 1.6 g |
| Vitamin C | 36.4 mg |
| Potassium | 168 mg |
Health Benefits:
- Boosts immunity through its high vitamin C content.
- Supports healthy digestion due to dietary fiber.
- Promotes skin health with its rich antioxidant content.
2. Pineapple
Pineapple is a tropical fruit with a spiky exterior and sweet, juicy yellow flesh. It has a unique tangy flavor and is used in salads, desserts, and tropical drinks.
| Nutrient | Amount per 100g |
|---|---|
| Calories | 50 kcal |
| Carbohydrates | 13.1 g |
| Protein | 0.5 g |
| Fat | 0.1 g |
| Fiber | 1.4 g |
| Vitamin C | 47.8 mg |
| Manganese | 0.9 mg |
Health Benefits:
- Supports immune function with its high vitamin C.
- Aids digestion through the enzyme bromelain.
- Strengthens bones with its manganese content.
3. Papaya
Papaya is a soft, orange-fleshed tropical fruit with black seeds and a sweet, musky flavor. It is often eaten fresh or used in smoothies and salads.
| Nutrient | Amount per 100g |
|---|---|
| Calories | 43 kcal |
| Carbohydrates | 11 g |
| Protein | 0.5 g |
| Fat | 0.3 g |
| Fiber | 1.7 g |
| Vitamin C | 60.9 mg |
| Vitamin A | 950 IU |
Health Benefits:
- Promotes eye health with its vitamin A content.
- Aids digestion due to its enzyme papain.
- Supports heart health by reducing inflammation.
4. Guava
Guava is a round tropical fruit with green or yellow skin and pink or white flesh. It has a unique sweet and tart flavor and is rich in antioxidants.
| Nutrient | Amount per 100g |
|---|---|
| Calories | 68 kcal |
| Carbohydrates | 14.3 g |
| Protein | 2.6 g |
| Fat | 0.9 g |
| Fiber | 5.4 g |
| Vitamin C | 228 mg |
| Potassium | 417 mg |
Health Benefits:
- Enhances immune function with its high vitamin C.
- Supports digestive health through its fiber content.
- Aids in regulating blood sugar levels.
5. Passion Fruit
Passion fruit is a small, round fruit with a tough outer rind and juicy, seed-filled interior. It has a tart flavor and is enjoyed fresh or in juices and desserts.
| Nutrient | Amount per 100g |
|---|---|
| Calories | 97 kcal |
| Carbohydrates | 23.4 g |
| Protein | 2.2 g |
| Fat | 0.4 g |
| Fiber | 10.4 g |
| Vitamin C | 30 mg |
| Potassium | 348 mg |
Health Benefits:
- Promotes heart health due to its high potassium content.
- Aids digestion through its dietary fiber.
- Reduces stress with its natural sedative properties.
6. Lychee
Lychee is a small, red-skinned fruit with a juicy, sweet interior and a fragrant aroma. Its flesh is similar to grapes and is often eaten fresh or used in desserts.
| Nutrient | Amount per 100g |
|---|---|
| Calories | 66 kcal |
| Carbohydrates | 16.5 g |
| Protein | 0.8 g |
| Fat | 0.4 g |
| Fiber | 1.3 g |
| Vitamin C | 71.5 mg |
| Potassium | 171 mg |
Health Benefits:
- Boosts immunity with its high vitamin C.
- Supports skin health through antioxidants.
- Promotes healthy blood flow with its potassium content.
7. Starfruit (Carambola)
Starfruit is a star-shaped tropical fruit with a sweet and tangy flavor. It has a thin, waxy yellow skin and is enjoyed fresh or used in salads and drinks.
| Nutrient | Amount per 100g |
|---|---|
| Calories | 31 kcal |
| Carbohydrates | 6.7 g |
| Protein | 1.0 g |
| Fat | 0.3 g |
| Fiber | 2.8 g |
| Vitamin C | 34.4 mg |
| Magnesium | 10 mg |
Health Benefits:
- Promotes digestion due to its high fiber content.
- Boosts immunity with its vitamin C.
- Supports healthy metabolism through magnesium.
8. Jackfruit
Jackfruit is a large tropical fruit with a spiky green exterior and sweet, fibrous yellow flesh. It has a unique flavor that resembles a mix of banana and pineapple.
| Nutrient | Amount per 100g |
|---|---|
| Calories | 95 kcal |
| Carbohydrates | 23.3 g |
| Protein | 1.7 g |
| Fat | 0.6 g |
| Fiber | 1.5 g |
| Vitamin C | 13.7 mg |
| Potassium | 448 mg |
Health Benefits:
- Boosts energy due to its high carbohydrate content.
- Supports digestion through dietary fiber.
- Promotes heart health with potassium.
9. Coconut
Coconut is a versatile tropical fruit with a fibrous husk and white, edible flesh. Its water and flesh are used in cooking and beverages, and its oil is popular for its health benefits.
| Nutrient | Amount per 100g |
|---|---|
| Calories | 354 kcal |
| Carbohydrates | 15.2 g |
| Protein | 3.3 g |
| Fat | 33.5 g |
| Fiber | 9 g |
| Vitamin C | 3.3 mg |
| Potassium | 356 mg |
Health Benefits:
- Provides quick energy through healthy fats.
- Supports digestive health due to high fiber.
- Enhances skin and hair health with its oil content.
10. Banana
Bananas are one of the most popular tropical fruits, known for their creamy texture and sweet taste. They are an excellent source of energy and are often used in smoothies, desserts, and baked goods.
| Nutrient | Amount per 100g |
|---|---|
| Calories | 89 kcal |
| Carbohydrates | 22.8 g |
| Protein | 1.1 g |
| Fat | 0.3 g |
| Fiber | 2.6 g |
| Vitamin C | 8.7 mg |
| Potassium | 358 mg |
Health Benefits:
- Boosts energy with its high carbohydrate content.
- Supports heart health through its potassium.
- Aids digestion with its fiber content.
11. Dragon Fruit
Dragon fruit, also known as Pitaya, is a brightly colored fruit with a sweet, mildly tart flavor. Its flesh is speckled with small edible seeds, adding a crunchy texture to its smooth interior.
| 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 flesh.
- Supports bone health with its magnesium.
12. Mangosteen
Mangosteen is a tropical fruit with a thick purple rind and soft, juicy white segments. Often called the “queen of fruits,” it has a sweet, tangy flavor and is prized for its unique taste 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 through its rich antioxidant content.
13. Tamarind
Tamarind is a tropical fruit encased in a brown, pod-like shell. Its sticky, tangy pulp is used in a variety of cuisines, ranging from savory dishes to sweet desserts and beverages.
| Nutrient | Amount per 100g |
|---|---|
| Calories | 239 kcal |
| Carbohydrates | 62.5 g |
| Protein | 2.8 g |
| Fat | 0.6 g |
| Fiber | 5.1 g |
| Vitamin C | 3.5 mg |
| Calcium | 74 mg |
Health Benefits:
- Aids digestion due to its high fiber content.
- Provides quick energy through its carbohydrate content.
- Supports bone health with its calcium content.
14. Breadfruit
Breadfruit is a large, green, starchy fruit that can be baked, boiled, or fried. It has a potato-like texture and is a staple food in many tropical regions.
| 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 with its potassium content.
- Provides sustained energy through its complex carbohydrates.
- Aids digestion with its high fiber content.
15. Rambutan
Rambutan is a small, red fruit with a hairy outer shell and translucent, juicy flesh. Its sweet flavor is similar to that of lychee, making it a popular tropical treat.
| 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.
16. Ackee
Ackee is a tropical fruit native to West Africa and Jamaica. When ripe, its yellow flesh is used in cooking, while its seeds and undercooked parts are toxic and require careful preparation.
| Nutrient | Amount per 100g |
|---|---|
| Calories | 151 kcal |
| Carbohydrates | 8.4 g |
| Protein | 2.9 g |
| Fat | 13.5 g |
| Fiber | 3 g |
| Vitamin C | 30 mg |
| Calcium | 35 mg |
Health Benefits:
- Supports heart health due to its unsaturated fat content.
- Boosts energy levels through its balanced macronutrients.
- Enhances bone health with calcium content.
17. Custard Apple
The custard apple, or cherimoya, is a green, scaly fruit with creamy white flesh. Its soft, custard-like texture and sweet flavor, often described as a mix of banana and pineapple, make it a popular 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 its potassium content.
- Boosts energy levels due to its carbohydrates.
- Aids digestion through its dietary fiber.
18. Pomelo
Pomelo is the largest citrus fruit, with a thick, yellow-green rind and juicy, sweet-tart flesh. Its flavor is similar to that of a mild grapefruit but without the bitterness.
| Nutrient | Amount per 100g |
|---|---|
| Calories | 38 kcal |
| Carbohydrates | 9.6 g |
| Protein | 0.8 g |
| Fat | 0.04 g |
| Fiber | 1 g |
| Vitamin C | 61 mg |
| Potassium | 216 mg |
Health Benefits:
- Enhances immunity with its high vitamin C.
- Supports healthy digestion due to fiber content.
- Promotes heart health with its potassium levels.
19. Soursop
Soursop, or Graviola, is a spiky green fruit with soft, white, fibrous flesh. Its flavor combines strawberry and citrus, making it popular in smoothies, juices, 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 digestion with its fiber content.
- Supports heart health with its potassium content.
20. Longan
Longan is a small, translucent fruit similar to lychee. Its flesh is sweet and juicy, and it has a slightly musky undertone. In Southeast Asia, it is popular fresh, in desserts, or as a dried snack.
| 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:
- It boosts immunity due to its high vitamin C.
- Supports heart health through its potassium.
- Provides quick energy through its carbohydrate content.
21. Durian
Durian, known as the “king of fruits,” has a spiky exterior and creamy yellow flesh with a strong odor. Its flavor is rich and sweet, and it’s popular in many Southeast Asian countries.
| 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 dietary fiber.
- Enhances immunity through its vitamin C content.
22. Guinep (Spanish Lime)
Guinep, or Spanish lime, is a small green fruit with a sweet, tangy pulp and a jelly-like texture. It’s typically enjoyed fresh, and its tartness makes it a refreshing treat in the Caribbean.
| Nutrient | Amount per 100g |
|---|---|
| Calories | 62 kcal |
| Carbohydrates | 15.3 g |
| Protein | 1 g |
| Fat | 0.1 g |
| Fiber | 0.8 g |
| Vitamin C | 7 mg |
| Iron | 0.9 mg |
Health Benefits:
- Supports healthy blood production due to its iron content.
- Boosts immune health through its vitamin C.
- Aids in digestion with its fiber content.
23. Banana Passionfruit
Banana passionfruit is an elongated fruit with a yellow skin and sweet, tangy orange pulp filled with black seeds. It’s native to South America and is enjoyed fresh or in desserts and drinks.
| Nutrient | Amount per 100g |
|---|---|
| Calories | 60 kcal |
| Carbohydrates | 15.4 g |
| Protein | 1.1 g |
| Fat | 0.4 g |
| Fiber | 4.6 g |
| Vitamin C | 28 mg |
| Potassium | 278 mg |
Health Benefits:
- Promotes heart health through its potassium content.
- Boosts immunity with vitamin C.
- Aids in digestion with its high fiber content.
24. Surinam Cherry
Surinam cherry is a small, ribbed red or orange fruit with a sweet and tart flavor. It is native to South America and the Caribbean and is commonly used in jams, sauces, and desserts.
| Nutrient | Amount per 100g |
|---|---|
| Calories | 33 kcal |
| Carbohydrates | 8.4 g |
| Protein | 0.6 g |
| Fat | 0.2 g |
| Fiber | 1.5 g |
| Vitamin C | 26 mg |
| Potassium | 180 mg |
Health Benefits:
- Enhances immune function with its vitamin C content.
- Promotes healthy digestion with its fiber.
- Supports heart health with its potassium.
25. Ambarella
Ambarella is an oval-shaped tropical fruit with green skin and crisp, juicy yellow flesh. Its sweet-tart flavor is used in chutneys, salads, and juices in the Caribbean and Southeast Asia.
| Nutrient | Amount per 100g |
|---|---|
| Calories | 41 kcal |
| Carbohydrates | 10.4 g |
| Protein | 0.5 g |
| Fat | 0.1 g |
| Fiber | 0.8 g |
| Vitamin C | 36 mg |
| Calcium | 8 mg |
Health Benefits:
- It boosts immunity due to its high vitamin C content.
- Supports skin health with antioxidants.
- Promotes healthy digestion through its fiber content.
26. Plantain
Plantain is a starchy banana-like fruit that is typically cooked before eating. It is a staple in tropical regions and can be boiled, fried, or baked, offering a savory, mild flavor.
| Nutrient | Amount per 100g |
|---|---|
| Calories | 122 kcal |
| Carbohydrates | 31.9 g |
| Protein | 1.3 g |
| Fat | 0.4 g |
| Fiber | 2.3 g |
| Vitamin C | 18 mg |
| Potassium | 499 mg |
Health Benefits:
- Supports digestive health due to its fiber content.
- Provides sustained energy through complex carbohydrates.
- Promotes heart health with its potassium content.
27. Caimito (Star Apple)
Caimito, or star apple, is a round tropical fruit with purple or green skin and sweet, milky flesh. Its name comes from the star-shaped pattern visible when the fruit is sliced.
| Nutrient | Amount per 100g |
|---|---|
| Calories | 67 kcal |
| Carbohydrates | 15.3 g |
| Protein | 2.3 g |
| Fat | 0.5 g |
| Fiber | 3.3 g |
| Vitamin C | 34 mg |
| Potassium | 88 mg |
Health Benefits:
- Vitamin C supports a healthy immune system.
- Promotes digestion with its dietary fiber.
- Provides energy due to its carbohydrate content.
28. Mamey Sapote
Mamey sapote is a large, brown-skinned fruit with a vibrant orange flesh that is sweet and creamy. Its flavor is reminiscent of pumpkin and almond, making it popular in desserts and smoothies.
| Nutrient | Amount per 100g |
|---|---|
| Calories | 124 kcal |
| Carbohydrates | 32.1 g |
| Protein | 1.5 g |
| Fat | 0.5 g |
| Fiber | 5.4 g |
| Vitamin C | 23 mg |
| Potassium | 454 mg |
Health Benefits:
- Boosts energy through its high carbohydrate content.
- Supports healthy digestion due to its fiber.
- Promotes heart health with its potassium levels.
29. Pawpaw
Pawpaw is a tropical fruit native to North America. It has a custard-like texture and a sweet, banana-mango flavor. The fruit is creamy and yellowish and is often used in desserts and smoothies.
| Nutrient | Amount per 100g |
|---|---|
| Calories | 80 kcal |
| Carbohydrates | 19.2 g |
| Protein | 1.2 g |
| Fat | 0.5 g |
| Fiber | 2.6 g |
| Vitamin C | 18.3 mg |
| Potassium | 345 mg |
Health Benefits:
- Supports vision health with its high vitamin C.
- Aids in digestion through its fiber content.
- Provides energy with its natural sugars.
30. Sweetsop (Sugar Apple)
Sweetsop is a round, green fruit with a bumpy surface and creamy, white flesh. It has a sweet, custard-like flavor, like cherimoya, and is often eaten fresh or used in desserts.
| Nutrient | Amount per 100g |
|---|---|
| Calories | 94 kcal |
| Carbohydrates | 23.6 g |
| Protein | 2.1 g |
| Fat | 0.6 g |
| Fiber | 4.4 g |
| Vitamin C | 36.3 mg |
| Potassium | 247 mg |
Health Benefits:
- Supports immune health with vitamin C.
- Promotes digestion through dietary fiber.
- Provides sustained energy due to natural sugars.
31. Sapodilla
Sapodilla is a round, brown fruit with a grainy, caramel-like flavor. Its sweet flesh is smooth and 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 fiber content.
- Aids in maintaining electrolyte balance through potassium.
- Enhances immunity with its vitamin C content.
32. Miracle Berry
Miracle Berry is a small red fruit that alters taste perception, making sour foods taste sweet. It is native to West Africa and contains a glycoprotein called miraculin that affects the taste buds.
| 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:
- It helps reduce sugar intake by altering taste perception.
- Supports immune health with its vitamin C.
- It aids digestion with its dietary fiber content.
Final Words
Incorporating tropical fruits into your diet is a great way to enjoy natural, nutrient-packed foods that support various aspects of health.
With their diverse flavors and textures, these fruits can be enjoyed fresh, in smoothies, or as part of a balanced meal.
Whether you’re seeking to boost your immune system, improve digestion, or explore new tastes, tropical fruits provide a delicious and healthy way to enhance your daily nutrition.
