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Fruit + Vegetable Tier List
Tier Food Nutrients & Benefits
High in vitamin C, vitamin E, vitamin K1, magnesium,
S Kiwi potassium, fiber, and antioxidants. Great pre-
workout snack and electrolyte source.
Rich in vitamin C, vitamin E, vitamin K, copper,
S Blackberry manganese, and antioxidants (anthocyanins). High
in fiber, good for brain health.
High in vitamin C, manganese, fiber, and
S Strawberry antioxidants (anthocyanins, ellagic acid). Delicious
and versatile.
High in manganese, vitamin K1, and antioxidants
S Blueberry (anthocyanins). Supports brain health and weight
loss.
Extremely high in vitamin C (3x more than oranges),
S Guava rich in potassium, copper, and fiber. High in
antioxidants, including lycopene and quercetin.
High in vitamin C, vitamin K1, fiber, and antioxidants
(kerosene, cerol). Contains precursors for
S Broccoli sulforaphane, which is anti-inflammatory. High in
protein for a vegetable, making it very satiating.
Great for weight loss.
High in folate, vitamin A, vitamin K1, vitamin E, and
magnesium. Good source of antioxidants like lutein,
S Spinach
zeaxanthin, and beta-carotene. Cooking reduces
oxalates. Versatile and commonly used in meals.
High in beta-carotene (vitamin A precursor), vitamin
S Carrots C, vitamin E, fiber, and antioxidants. Well-rounded
nutrient profile, good for weight loss.
Excellent source of potassium, copper, manganese,
vitamin C, and fiber. One of the most satiating
S Potatoes
carbohydrate sources. Very versatile and supports
weight loss when prepared healthily.
Fruit + Vegetable Tier List 1
High in beta-carotene (vitamin A precursor), vitamin
C, B5, B6, fiber, potassium, copper, and
S Sweet Potatoes
manganese. Very satiating and nutrient-dense.
Extremely versatile.
High in vitamin A (beta-carotene), vitamin C, and
A Cantaloupe
potassium.
Good source of potassium, copper, vitamin E, folate,
A Avocado and heart-healthy oleic acid. Nutrient-dense healthy
fat source.
High in vitamin C, magnesium, potassium, folate,
vitamin A (beta-carotene), and digestion-supporting
A Papaya
enzymes (papain). Contains antioxidants like
lycopene.
High in fiber, vitamin E, copper, manganese, and
antioxidants. Contains unique polyphenols that help
A Cranberry
prevent UTIs. Especially beneficial for women’s
health.
Good source of vitamin C, manganese, fiber, and
A Raspberry antioxidants like quercetin and ellagic acid. One of
the highest antioxidant fruits.
High in vitamin B1, folate, vitamin K1, vitamin E, and
A Asparagus copper. Good for gut health due to prebiotic fiber.
High in antioxidants and a natural diuretic.
High in vitamin C, fiber, and glucosinolates (which
convert to sulforaphane). Extremely versatile—can
A Cauliflower
be used for rice, pizza crust, bread, buns, and
mashed cauliflower.
High in folate, vitamin A, and vitamin K1. Lacks
Romaine magnesium found in spinach but has a better taste
A
Lettuce and is free of oxalates. Good for salads and weight
loss.
High in vitamin C, folate, vitamin A, vitamin E, and
A Bell Peppers B6. Contains antioxidants like quercetin and
capsanthin. Extremely versatile.
High in vitamin C, potassium, and folate. Tasty and
B Orange
versatile.
Contains vitamin C, vitamin E, potassium, copper,
B Peach
and antioxidants. Balanced nutritional profile.
Fruit + Vegetable Tier List 2
High in vitamin C, manganese, copper, and anti-
B Pineapple
inflammatory enzyme bromelain.
Weak in vitamins and minerals but extremely high in
B Pomegranate antioxidants like punicalagins. Supports brain health
and testosterone production.
Good source of vitamin C, vitamin A, vitamin E,
B Mango folate, and antioxidants like mangiferin. Higher in
sugar but beneficial for brain health.
Contains copper, manganese, and MCTs (medium-
chain triglycerides), which are great for cognitive
B Coconut
function and gut health. High in versatility and
tropical aura.
Contains vitamin C, copper, potassium, and
B Cherry antioxidants. One of the best natural sources of
melatonin for sleep support.
Decent vitamin A, vitamin C, vitamin E, potassium,
B Apricot and fiber. Contains flavonoids, beta-carotene, and
lutein but has a below-average antioxidant profile.
Similar to oranges but slightly less nutrient-dense.
B Tangerine
Still a solid vitamin C source.
High in vitamins C and K, fiber, and antioxidants.
B Brussel Sprouts Contains glucosinolates, which convert to
sulforaphane.
Good source of fiber and polyphenols, but not rich
C Apple
in vitamins or minerals. Mid-tier antioxidant profile.
Good source of potassium and vitamin B6. Provides
C Banana
quick energy. Affordable.
Good source of vitamin C, vitamin A, and
C Grapefruit
potassium, but has a bitter taste.
High in lycopene (antioxidant) and citrulline (muscle
C Watermelon recovery), but low in nutrients overall. High in water
content and good for weight loss.
Low in vitamins, minerals, and fiber, but contains
C Red Grapes resveratrol and flavanols for heart and brain health.
High in sugar.
Good source of vitamin K1 and manganese. Low
C Green Beans volume of antioxidants and overrated as a green
vegetable.
Fruit + Vegetable Tier List 3
Primarily water, with some vitamin K and fiber. Good
C Cucumber for hydration and weight loss, but low in nutrients
overall.
Overrated fruit, low in vitamins and minerals, high in
sugar with little fiber. Provides quick energy but
D Dates
mostly empty calories. Dates with butter trend is not
recommended unless gaining weight.
Nutrient-devoid like red apples, slightly higher in
D Green Apple fiber but still lacking in vitamins, minerals, and
antioxidants. Considered less flavorful.
Low in vitamins, minerals, and fiber. Contains some
D Plum antioxidants but has a below-average nutritional
profile.
Similar to apples but even weaker in antioxidants.
D Pear
Decent fiber but lacks substantial nutrients.
Low in vitamins, minerals, and fiber. Contains some
antioxidants like quercetin and alliin but overall low
D Onion
in nutrient density. Adds flavor to dishes but not
much nutritional value.
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Fruit + Vegetable Tier List 4
