PUBLIC EDITION
Fruit Ranking Decision Guide
Choose the right comparison before you choose a fruit.
This semantic web version contains the same decision rules as the two-page PDF for people who prefer a browser or screen reader.
Download the PDFUse the fruit rankings
Choose your denominator
- Per 100 g
- Use it to: Compare the same edible mass.
- Keep in mind: This may not resemble a usual serving.
- Per 100 kcal
- Use it to: Compare nutrient contribution for equal energy.
- Keep in mind: Low-calorie fruit can require a very large mass.
- Per serving
- Use it to: Compare a practical source-defined amount.
- Keep in mind: Serving weights differ by exact fruit state.
Choose your view
Start here
- Browse every fruit
- Alphabetical view of all exact states; not a rank.
- Compare calories
- Energy on one selected denominator.
- Find more fiber
- Dietary fiber on one selected denominator.
- Compare a real serving
- Selected nutrients using sourced serving weights.
Go deeper
- Compare free glucose
- Source-reported composition; sucrose stays separate.
- Compare free fructose
- Source-reported composition; sucrose stays separate.
- Check nutrient-profile status
- NRF9.3 remains behind a reproduction gate.
- Check glycemic-evidence status
- No eligible exact-state values are ranked in this release.
Physique Skool law: A useful rank answers one declared question. It does not decide the whole diet.
Read the rank correctly
What each ranking can and cannot tell you| View | What this means | What this does not mean |
|---|
| Calories | Energy on the selected denominator. | Nutrient quality, satiety, or ideal intake. |
|---|
| Fiber | Dietary fiber on the selected denominator. | Guaranteed fullness or digestive tolerance. |
|---|
| Free sugars | Source-reported glucose or fructose composition. | Blood response, liver effects, or food quality. |
|---|
| Evidence status | Whether the exact method and food state are eligible. | The food was never studied or has no effect. |
|---|
Five-step comparison checklist
- Choose one question before looking at ranks.
- Choose one denominator and keep it fixed.
- Check the exact food state and serving description.
- Count eligible records and identify missing values.
- Open the evidence trail before applying the result.
Compare-three-fruits worksheet
Use this worksheet with any three exact fruit records| Decision field | Fruit 1 | Fruit 2 | Fruit 3 |
|---|
| Exact food state | | | |
|---|
| Question + denominator | | | |
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| Displayed value + evidence | | | |
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| Your decision | | | |
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40 fruits across 43 exact whole/raw states · ps-food-index-fruit-v1 · USDA FoodData Central