The firm and sometimes mushy texture of a banana is quite different from most tropical fruits. This can be attributed to the banana’s comparatively lower water content, which is 75% water by weight (1).
A medium 118-gram banana provides three grams of fiber and high levels of the following nutrients (1):
Compared to most tropical fruits, it has a comparatively lower water content of only 65% by weight.
A 243-gram cup of durian supplies more than nine grams of fiber and a rich source of vitamins and minerals. It has high levels of these following essential nutrients (6):
Copper: 56% DV
Thiamin (B1): 76% DV
Vitamin C: 53% DV
Riboflavin (B2): 37% DV
Manganese: 34% DV
6) Guava
Guava is a refreshing tropical fruit with a water content of 81% and a taste that is partly sweet and part sour.
A 55-gram guava fruit provides three grams of fiber and a good source of the vitamins and minerals listed below (7):
Vitamin C: 139% DV
Copper: 14% DV
Folate: 7% DV
Potassium: 5% DV
Niacin (B3): 4% DV
As indicated above, guava is one of the most vitamin C-rich foods.
For more information on guava, please refer to this complete guide:
Alongside breadfruit and durian, jackfruit is yet another large tropical fruit that can reach an incredible 50 kilograms in weight.
Jackfruit also has one of the lowest water contents among tropical fruit, and it instead has a chewy texture.
A 165-gram cup of sliced jackfruit provides 2.5 grams of fiber and it offers high levels of these nutrients (8):
Vitamin B6: 32% DV
Vitamin C: 25% DV
Potassium: 16% DV
Thiamin (B1): 14% DV
Magnesium: 11% DV
8) Longan Fruit
Longan has a similar appearance and texture to lychee but posseses a sweeter taste, making it a popular tropical fruit in Southeast Asia.
This little fruit also provides a good range of vitamins and minerals, particularly the ones below. Per 100 grams longan offers 1.1 grams of fiber and the following nutrients (9):
Vitamin C: 93% DV
Copper: 19% DV
Riboflavin (B2): 11% DV
Potassium: 6% DV
Manganese: 2.3% DV
9) Lychee
Aside from its skin color, lychee has a similar shape and appearance to longan, right down to its slightly translucent white flesh.
It has similar nutritional benefits too, with 100 grams of lychee providing 1.3 grams of fiber and the following nutrients at moderately high levels (10):
Vitamin C: 79% DV
Copper: 16% DV
Vitamin B6: 6% DV
Riboflavin (B2): 5% DV
Potassium: 4% DV
10) Mamey Sapote
While not as commonly known in the Western world, mamey sapote is a popular tropical fruit in Central America and the Caribbean.
It has an outer appearance somewhat like a potato, with an inner flesh containing a large stone, reminiscent of an avocado.
A 175-gram cup of mamey sapote boasts 9.5 grams of fiber and the following vitamins and minerals at high levels (11):
Vitamin B6: 74% DV
Vitamin C: 45% DV
Copper: 41% DV
Vitamin E: 24.6% DV
Potassium: 17% DV
For a comprehensive nutritional guide to mamey sapote, please refer to the following article:
Mangos are among the most globally popular of tropical fruit, possessing a sweet taste and a soft, juice texture.
They are also very nutrient-rich, with a 165-gram cup of mango pieces offering 2.6 grams of fiber and the following vitamins and minerals (12):
Vitamin C: 67% DV
Copper: 20% DV
Folate: 18% DV
Vitamin B6: 12%
Vitamin E: 10% DV
12) Mangosteen
Mangosteen is a popular, but expensive, tropical fruit with a unique white flesh.
However, it has a relatively modest provision of vitamins and minerals.
100 grams of this small fruit provides 0.9 grams of fiber and the nutrients listed below (13):
Folate: 8% DV
Manganese: 5% DV
Thiamin (B1): 4%
Magnesium: 3%
Vitamin C: 3% DV
13) Orange
Oranges are tropical fruits that come in all shapes and sizes, as shown in this guide to the different types of oranges.
With a water content of 87%, oranges are one of the most refreshing fruits.
All oranges provide a rich source of vitamin C and several other essential nutrients. A 131-gram medium-sized orange offers 3.1 grams of fiber and these vitamins and minerals (14):
Vitamin C: 77% DV
Folate: 10% DV
Thiamin (B1): 10% DV
Potassium: 5% DV
Calcium: 4% DV
14) Papaya
With a slightly sweet taste and a soft, smooth texture, papaya is an increasingly widespread (and popular) tropical fruit.
A 145-gram cup of papaya pieces offers 2.5 grams of fiber and high levels of the following micronutrients (15):
Passionfruit is one of the best tropical fruits for dividing opinions.
The sweet and very tart taste of passionfruit divides people between those who love the fruit and those who would rather avoid it. Additionally, the fruit has a unique slimy, yellow texture that people also seem to love or hate.
A 100 grams of passionfruit provides 10.4 grams of fiber and good amounts of these vitamins and minerals (16):
Michael works as a nutritionist in a community setting and holds a Master's Degree in Clinical Nutrition. He is a Registered Associate Nutritionist with the Association for Nutrition.
