20 Tropical Fruits With the Most Health Benefits

Medically reviewed by Melissa Nieves, LNDMedically reviewed by Melissa Nieves, LND

Tropical fruits are usually grown in hot, humid regions within the tropics, which span regions in Asia, Africa, the Americas, and Oceania. These fruits may enrich your diet by providing exotic flavors and, like fruits in general, nutrients such as fiber, vitamin C, and potassium.

Adults generally need 1.5-2.5 cups of fruits daily. A balanced diet that includes fruits can reduce the risk of chronic diseases.

Here are 20 of the healthiest tropical fruits to invigorate your meals. Use them in smoothies, salads, salsas, desserts, or yogurt and cereal toppings.

1. Mango

Mango, the most popular tropical dessert worldwide, is rich in vitamin C, providing 60.1 milligrams (mg) per cup (67% of the Daily Value, or DV). Vitamin C supports the immune system and acts as an antioxidant, protecting cells from damage caused by free radicals.

Mango also offers 0.183 mg of copper (20% of the DV), a mineral involved in energy production, connective tissue, and blood vessel health. Copper also helps maintain the nervous and immune systems.

2. Papaya

Papaya provides 88.3 mg of vitamin C (98% of the DV) in a one-cup serving. Besides its antioxidant effects, vitamin C helps make collagen, which is needed for wound healing and helps the body absorb iron from plant-based foods.

Papaya is rich in carotenoids such as beta-carotene and lycopene, which are plant pigments with antioxidant and anti-inflammatory effects. These compounds are responsible for the vibrant red, yellow, and orange colors found in many fruits and vegetables.

3. Pineapple

Pineapple contains bromelain, an enzyme that has been studied for its potential health benefits, including its ability to fight inflammation and cancer.

A one-cup serving of pineapple offers 78.9 mg of vitamin C (88% DV), 0.181 mg of copper (20% of the DV), and 1.53 mg of manganese (67% of the DV). Manganese helps produce energy and protect cells from damage. It's also essential for strong bones, reproduction, blood clotting, and a healthy immune system.

4. Banana

Bananas come in convenient natural packaging, making them easy to carry and eat on the go. One medium-sized banana provides 3.07 grams (g) of fiber (11% DV), which is important for overall health, including digestion.

It also offers 10.3 mg of vitamin C (11% of the DV), 422 mg of potassium (9% of the DV), and 0.433 mg of vitamin B6 (25% of the DV). Potassium is vital for proper kidney and heart function, muscle contraction, and nerve transmission, while vitamin B6 is essential for metabolism.

5. Acai

Acai berries are native to the Amazon River region and are typically found in United States grocery stores in processed forms like frozen puree packets, powders, or juices.

An eight-ounce (oz) acai berry beverage provides 3.19 g of fiber (11% of the DV), 4.42 mg of manganese (192% of the DV), 112 mg of vitamin C (124% of the DV), and 1,290 micrograms (mcg) of vitamin A (143% of the DV). Vitamin A supports eye and immune health and helps organs like the lungs and heart work properly.

6. Avocado

Although often used in savory dishes, avocado is technically a fruit. A one-cup serving of cubed avocado provides 10g of fiber (35% of the DV) and is rich in healthy monounsaturated fats, which can lower low-density lipoprotein (LDL) cholesterol.

Avocados also offer several vitamins and minerals, including potassium (728 mg, or 15% of the DV), copper (0.285 mg, or 32% of the DV), and vitamin K (31.5 mcg, or 26% of the DV), which is important for blood clotting and bone health.

7. Guava

Guava grows in tropical regions, including Florida and Hawaii. It is round, ovoid to pear-shaped, with a green to yellow peel and a flesh color that may be white, yellow, pink, or red.

Guava is packed with fiber and vitamin C. One cup provides 8.91 g of fiber (32% of the DV) and 376 mg of vitamin C (417% of the DV). It also offers 688 mg of potassium (15% of the DV) and 0.181 mg of vitamin B6 (11% of the DV).

8. Sapodilla

Sapodilla, native to Central America, southern Mexico, and the Caribbean, is also grown in India. This oval fruit has rough, brown skin and yellow to light brown flesh. It's rich in beneficial plant compounds like flavonoids and polyphenols.

One sapodilla fruit (170 g) provides 9.01 g of fiber (32% of the DV), 25 mg of vitamin C (28% of the DV), and 0.146 mg of copper (16% of the DV).

9. Mangosteen

Mangosteen is native to Southeast Asia, where it's called the "Queen of Fruits." It's round with a hard, dark purple rind and white flesh. It's used medicinally in the Philippines and Malaysia and is studied for its antioxidant, anti-inflammatory, anti-cancer, and anti-diabetic effects.

After draining, one cup of canned mangosteen packed in syrup provides 3.53 g of fiber (12% of the DV), 0.135mg of copper (15% of the DV), and 60.8 mcg of folate (15% of the DV), which are essential for DNA and cell growth.

10. Durian

Durian, often called the "king of fruits," grows in Southeast Asian countries. Its shape varies from round to oblong, and its rind is green to brownish spiky. The flesh can be yellow, white, golden-yellow, or red.

Packed with polyphenols and flavonoids, one cup provides 9.23 g of fiber (33% of the DV), 1,060 mg of potassium (22% of the DV), 0.503 mg of copper (56% of the DV), 0.79 mg of manganese (34% of the DV), and 47.9 mg of vitamin C (53% of the DV).

11. Lychee

Lychee, originating from China and used in traditional Chinese medicine, is now widely grown in warm regions worldwide. The fruit is round or ellipsoidal, with a red, coarse skin and milky-white flesh.

Lychee is rich in health-boosting plant compounds, such as flavonols and proanthocyanidins, and is being researched for potential anti-diabetic benefits, among other benefits. One cup of lychee delivers 0.281 mg of copper (31% of the DV) and 136 mg of vitamin C (151% of the DV).

12. Breadfruit

Originating from New Guinea, breadfruit thrives in tropical regions like Hawaii. It has a round shape, nubbly green to brownish skin, and white flesh. Breadfruit is high in starch, nutrients, and antioxidants like carotenoids. It's typically eaten cooked or dried and ground into flour.

One cup provides 7.99 g of fiber (28% of the DV), 808 mg of potassium (17% of the DV), and 40.6 mg of vitamin C (45% of the DV).

13. Jackfruit

Jackfruit, related to breadfruit, grows in many tropical regions, including South Florida and Hawaii. This large, oblong fruit weighs between 10-60 pounds (lbs). It has rough, spiky, greenish-yellow to brownish-yellow skin and yellow or orange flesh.

Jackfruit contains nutrients that can aid blood sugar control and reduce inflammation. A one-cup serving of one-inch pieces of jackfruit provides 20.7 mg of vitamin C (23% of the DV), 676 mg of potassium (14% of the DV), and 0.115 mg of copper (13% of the DV).

14. Dragon Fruit

Also known as pitaya, dragon fruit gets its name from its scaly, dragon-like exterior. It has red or yellow skin and white or yellow flesh. Dragon fruit is rich in nutrients and antioxidants and also contains oligosaccharides, carbohydrates that promote the growth of beneficial gut bacteria.

One cup offers 5.58 g of fiber (20% of the DV) and 0.148 mg of copper (16% of the DV).

15. Passion Fruit

Major producers of passion fruit include Australia, New Zealand, and countries in South America and Africa. It also grows in California, Florida, Hawaii, and Puerto Rico. Passion fruit is round or oval with yellow or purple skin and bright yellow, seed-filled pulp.

One cup of passion fruit provides 229 calories, 24.5 g of fiber (88% of the DV), 821 mg of potassium (17% of the DV), 0.203 mg of copper (23% of the DV), 70.8 mg of vitamin C (79% of the DV), and 3.78 mg of iron (21% of the DV).

16. Star Fruit

Star fruit is yellow and grows in southern China, India, the Philippines, Florida, and Hawaii. When cut crosswise, it forms a star shape, hence its name. If you get the seedless variety, you don't need to peel it or remove the seeds.

One medium-sized star fruit (91 g) offers 31.3 mg of vitamin C (34% of the DV) and 0.125 mg of copper (14% of the DV).

17. Rambutan

Growing naturally in Southeast Asia, rambutan is oval to spherical with red leathery skin, flexible hairy spines, and a glossy, whitish pulp. In the food industry, rambutan can be used as a thickening agent, additive, and to prolong shelf life. It can be eaten raw, cooked, or canned.

One cup of canned rambutan in syrup provides 0.515 mg of manganese (22% of the DV), 7.35 mg of vitamin C (8% of the DV), and 2.02 mg of niacin (13% of the DV). Niacin, or vitamin B3, helps turn consumed food into energy and supports cellular health.

18. Longan

Native to Asia, longan also grows in Hawaii, Florida, and Southern California. This small, spherical fruit features yellowish-brown skin and translucent white flesh. Longan is commonly used in traditional medicine across China and other Asian countries.

A 100-gram serving (3.5 oz) of longans provides 84 mg of vitamin C (93% of the DV) and 0.169 mg of copper (19% of the DV).

19. Acerola

Acerola, also known as Barbados cherry or West Indian cherry, grows from South Texas through Mexico and Central America to northern South America and throughout the Caribbean. This small red fruit, about the size of a cherry, is rich in health-promoting compounds like carotenoids, anthocyanins, and flavonoids.

Acerola is exceptionally high in vitamin C, with one cup delivering 1,650 mg of vitamin C (1,833% of the DV).

20. Soursop

Soursop is native to Central America and widely distributed throughout Southeast Asia, South America, and the rainforests of Africa. This green, heart-shaped fruit has soft, prickly skin and creamy white flesh. Like many other tropical fruits, soursop is used in traditional medicine and contains nutrients and compounds that combat inflammation, infection, and other ailments.

One cup of soursop offers 7.42 g of fiber (27% of the DV), 0.193 mg of copper (21% of the DV), 46.4 mg of vitamin C (52% of the DV), 626 mg of potassium (13% of the DV), and 2.02 mg of niacin (13% of the DV).

A Quick Review

Tropical fruits are packed with nutrients and offer unique flavors and textures that can enhance your diet. They provide essential nutrients like vitamin C, potassium, and copper and health-promoting compounds that can help lower disease risk.

Sample these fruits the next time you visit a tropical country or state such as Hawaii or Florida. You might also find them at specialty grocery stores, ethnic markets, online retailers, and farmers' markets. Including these exotic fruits in your diet can introduce variety and improve your overall health.

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