Which Stone Fruit is Healthiest? A Nutritional Comparison

December 9, 2025 •

3 min read

Cherries, peaches, and plums are all drupes, or stone fruits, with each offering a distinct nutritional profile. The 'healthiest' choice depends on your specific dietary goals, as no single fruit universally outperforms the others.

Quick Summary

Different stone fruits offer varied nutritional benefits, from antioxidants and fiber to specific vitamins. Key differences exist in antioxidant, vitamin, and fiber levels, meaning the best choice depends on individual health goals.

Key Points

Personal preference: The healthiest stone fruit depends on your specific nutritional needs and health goals, as each offers different benefits.
Antioxidant richness: Darker fruits like cherries and plums are rich in anthocyanins, potent antioxidants that combat inflammation.
High fiber winner: Plums (especially dried prunes) and mangoes offer excellent dietary fiber for digestive health.
Vision and skin support: Apricots are exceptionally high in beta-carotene, which is crucial for healthy eyes and skin.
Variety is key: Consuming a range of stone fruits provides a broader spectrum of vitamins, minerals, and antioxidants.
Peel power: For maximum antioxidants, eat the peel on fruits like peaches and plums when possible.

Understanding the Nutritional Variety of Stone Fruits

Stone fruits, known as drupes, are a versatile and delicious category of fruit characterized by their fleshy exterior and hard pit. While all stone fruits are a healthy addition to any diet, their specific nutritional makeup can differ significantly, making some better suited for certain health goals than others. For instance, one type might be an antioxidant powerhouse, while another excels in fiber content. Below, we break down the benefits of several popular stone fruits to help you determine which is the healthiest for you.

The Antioxidant Power of Cherries

Cherries are well-regarded for their high concentration of antioxidants, particularly anthocyanins, which give them their deep red color. These compounds are known for their powerful anti-inflammatory effects. Studies have also linked cherry consumption to improved sleep quality, thanks to the presence of melatonin. Beyond antioxidants, cherries provide essential vitamins and minerals like Vitamin C, potassium, and magnesium.

Plums: A Boon for Digestive and Bone Health

Plums, particularly in their dried form as prunes, are famously effective for digestive health due to their high fiber and sorbitol content. But their benefits extend further. Plums are also a great source of Vitamin K, which is crucial for bone health. Their vibrant hue is thanks to phenolic antioxidants like anthocyanins, which also protect against cell damage.

Apricots: The Vision and Skin Champion

Apricots are small but mighty, boasting an impressive amount of beta-carotene, a precursor to Vitamin A. This makes them exceptional for promoting eye health and protecting vision. Furthermore, beta-carotene and other antioxidants in apricots also contribute to healthy, radiant skin. They also contain a notable amount of potassium and fiber.

Peaches and Nectarines: A Classic Duo

Peaches and nectarines, which are the same species, are rich in immune-boosting Vitamin C and skin-supporting Vitamin A. Their flesh and skin are packed with carotenoids, which have antioxidant and anti-inflammatory effects. Research suggests that peaches may even improve skin moisture retention and protect against UV damage. A key distinction is that nectarines generally have slightly higher levels of fiber and potassium.

Lychees and Mangoes: Tropical Gems

For a massive dose of Vitamin C, look no further than the tropical lychee. A single cup can provide more than 200% of the recommended daily intake. Mangoes, another tropical stone fruit, are also rich in Vitamins A, C, and E, and contain powerful antioxidants like mangiferin. The high fiber content in mangoes is also great for digestion.

Nutritional Comparison of Common Stone Fruits


Nutrient	Cherries (1 cup)	Peaches (1 medium)	Plums (2 medium)	Apricots (1 cup)
Calories	97 kcal	68 kcal	60 kcal	79 kcal
Fiber	3 g	2.4 g	2 g	3 g
Vitamin C	18% RDI	19% RDI	20% RDI	27% RDI
Vitamin A	Good Source	11% RDI	10% RDI	64% RDI
Antioxidants	Anthocyanins	Carotenoids, Phenolics	Anthocyanins, Phenolics	Beta-Carotene
Key Benefit	Anti-Inflammatory	Skin Health	Bone & Gut Health	Eye Health

Which Stone Fruit Is Best for Specific Health Needs?

For Digestive Health: Plums (or prunes) and mangoes, due to their high fiber content, are excellent for promoting regularity and supporting a healthy gut microbiome.
For Reducing Inflammation: Cherries and darker-colored plums contain high levels of anthocyanins, potent antioxidants known for their anti-inflammatory properties.
For Skin Protection: Peaches and apricots are rich in beta-carotene and other antioxidants that protect the skin from oxidative stress and UV damage.
For a Vitamin C Boost: Lychees offer an exceptionally high amount of Vitamin C, essential for a strong immune system and collagen production.
For Eye Health: The abundant beta-carotene in apricots makes them a top choice for maintaining good vision.

Conclusion

Ultimately, there is no single best answer to which stone fruit is healthiest, as each offers a distinct set of nutritional advantages. For maximum health benefits, the best approach is to enjoy a variety of stone fruits throughout their season. Incorporating a mix of cherries, peaches, plums, and apricots into your diet will ensure a wide range of vitamins, minerals, and powerful antioxidants. Remember to also eat the skin whenever possible, as it often contains the highest concentration of beneficial compounds. Making a conscious choice based on your nutritional needs, or simply enjoying them all, is the healthiest strategy.

Frequently Asked Questions

Lychees are particularly high in Vitamin C, with a single cup providing over 200% of the recommended daily intake.

While fresh plums are nutritious, prunes (dried plums) offer a more concentrated dose of fiber and nutrients, which is especially beneficial for digestive health.

High-fiber options like plums (prunes) and mangoes are excellent for promoting gut health, aiding digestion and regularity.

Apricots and fresh plums generally have lower sugar content compared to other stone fruits like cherries or dates.

Yes, cherries and darker plums contain anti-inflammatory antioxidants called anthocyanins, which can help reduce inflammation.

Nectarines and peaches are very similar nutritionally. Some data indicates that nectarines may contain slightly higher amounts of fiber and potassium, but their overall benefits are comparable.

While cooking can reduce some nutrient content, especially heat-sensitive vitamins, most health benefits like fiber and many antioxidants are retained.

Apricots are a top choice for eye health due to their high beta-carotene content, which the body converts into Vitamin A.