Tropical Fruits: Health Benefits & Nutrition Facts

by John Staughton (BASc, BFA) last updated -

There are many fruits as delicious as tropical fruits, but with hundreds of different varieties from all over the world, it can be hard to choose the healthiest option. Fortunately, given their place of prominence in the global diet, tropical fruits, as well as their nutritional information and potential health benefits, are well known.

What are Tropical Fruits?

By definition, a tropical fruit has its origins within the tropics, which are confined to a strip of the planet between the Tropic of Cancer and the Tropic of Capricorn. With the Equator lying between these two points, at 23.4 North and 23.4 South latitude, respectively, the tropics are generally the hottest areas on Earth, with the exception of certain desert areas. The distinction as a tropical fruit doesn’t mean the fruit is limited to this area, as some may be grown in warmer temperate regions, just as subtropical or “normal” fruits” may occasionally be cultivated in the tropics. Tropical fruits also tend to be very sensitive to frost and cold temperatures. [1]

The main characteristic of tropical fruits is their bright color, meant to attract potential pollinators and consumers in a densely competitive ecosystem of the tropics. They also tend to have a prominent aroma and taste, which are other elements of attraction. Due to the demand for these fruits, they are often exported and tend to be more expensive than the common fruits you find at a grocery store.

From the very obscure to globally loved, tropical fruits are included in diets on every continent. Depending on your particular health goals, the following list should help point you in the direction of selecting the right tropical fruit for you.

A bowl of sliced berries and fruits on a wooden counter

Make your own fruit salad with your favorite seasonal fruits. Photo Credit: Shutterstock

List of Tropical Fruits

Some of the healthiest and most sought after tropical fruits in the world are mangoes, kiwis, pineapples, avocados, bananas, guava, dragon fruit, and melons, among others.


Nutrition – This tropical fruit has more than 80% of your daily vitamin C requirement in a single serving (1 fruit), as well as a notable level of vitamin K, dietary fiber, vitamin E, copper, and potassium. In addition, it has a number of antioxidants, as well as a low number of calories, roughly 40 per fruit. [2]

Benefits – With a low-calorie count and high ascorbic acid levels, kiwis can help with weight loss, while also giving a major boost to the immune health. The dietary fiber helps improve digestion, while the vitamin E improves the health and appearance of your skin.


Nutrition – A single cup of mangoes contains approximately 100 calories and 25 grams of carbohydrates, as well as your entire day’s requirement for vitamin C. Additionally, it provides a limited amount of protein and a moderate level of vitamin A, vitamin K, vitamin B6, and potassium. [3]

Benefits – This fruit helps to increase iron absorption, which increases circulation and energy levels, while also stimulating the immune system and optimizing the digestive processes. Potassium is excellent for protecting your heart health and lowering blood pressure, while vitamin A protects your vision.


Nutrition – There is over 100% of your daily requirement of vitamin C in a single cup of pineapple, not to mention the ample levels of manganese, B vitamins, dietary fiber, and copper. Furthermore, despite the sweet flavor and natural sugars, there are only 80 calories in a serving of this delicious tropical fruit. [4]

Benefits – Regularly eating pineapple can be a huge source of protection against infections and pathogens, while also improving your metabolic speed and helping to build strong bones. The dietary fiber in pineapples can also help to lower blood sugar levels and optimizes digestion.


Nutrition – Avocados are considered one of the best tropical fruit options because they contain more than 40% of your dietary fiber requirements for the day. In addition, they have high levels of copper, vitamin K, vitamin E, potassium, vitamin C and various B vitamins. Avocados contain a high level of calories, 240 per cup, omega-3 fatty acids and other antioxidants, which are beneficial for the body. [5]

Benefits – Eating avocados can help lower blood pressure and balance cholesterol levels. They also improve the blood circulation, strengthen the bones, revitalize the skin and hair, and provide a major boost to the immune system.


Nutrition – Despite being commonly found all over the world, bananas are a tropical fruit, and offer high levels of manganese, vitamin B6, potassium, copper, fiber, and vitamin C. There are approximately 110 calories in a medium-sized banana. [6]

Benefits – Bananas are praised for their potassium content, but the level of this mineral is actually quite average in comparison to other tropical fruits. It can help with high blood pressure and a weak immune system, and it has a low impact on blood sugar, which can help diabetic patients remain healthy. Furthermore, copper and manganese help with bone strength, while the vitamin C increases iron absorption by the body, and thus, improves circulation.

Dragon Fruits

Nutrition – A 100-gram serving of this tropical fruit delivers nearly 35% of your vitamin C intake for the day. Dragon fruit contains high levels of iron, fiber, B vitamins, proteins and phosphorous, as well as various polyphenolic antioxidants.

Benefits – Eating this fruit is associated with improving blood sugar levels and optimizing digestion, while also eliminating constipation and gastrointestinal distress. It can boost the immune system and aid in repair, growth, and development. [7]


Nutrition – A single guava contains more than 200% of your daily requirement for vitamin C, as well as a notable amount of dietary fiber, vitamin A, vitamin B6, and proteins. There are also less than 40 calories in this fruit, making it great for those counting calories.

Benefits – Regularly eating guava can be a major boost for your immune system and can help you manage diabetic symptoms, while also boosting blood circulation. It is also great for weight loss, as the fiber keeps you feeling full without any calorie addition. [8]

Acai Berries

Nutrition – Famed for its high level of flavonoids and anthocyanins, acai berry also boasts high levels of vitamin C, vitamin A, and dietary fiber. A single serving of 100 grams does contain roughly 250 calories, as well as notable levels of calcium.

Benefits – The antioxidant properties gives these berries the ability to prevent oxidative stress and chronic diseases, part of the reason why it has become a legendary superfood. It is also known to lower blood pressure, improve blood sugar levels, aid in weight loss, stimulate the metabolism and improve vision health. [9] Protection Status
About the Author

John Staughton is a traveling writer, editor, publisher and photographer with English and Integrative Biology degrees from the University of Illinois in Champaign-Urbana (USA). He co-founded the literary journal, Sheriff Nottingham, and now serves as the Content Director for Stain’d Arts, a non-profit based in Denver, Colorado. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

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