Best Summer Fruits for Flavor and Health

One of the simple pleasures of summer is sinking your teeth into a ripe piece of fresh fruit. Whether it’s a juicy nectarine eaten over the sink or a vibrant fruit salad enjoyed on a sunny patio, this is the season to go all in on nature’s candy.

The best part? Summer fruits aren’t just delicious — they can also support your health goals, including weight loss, without feeling restrictive.

From antioxidant-rich berries to high-fiber stone fruits, here are the best seasonal fruits to add to your basket, whether you’re shopping at your local farmers market or just cruising the grocery store produce section.

Summer fruits include fruits that are in-season in the summer. That means they’re grown or more widely available from June through August — or, at the very least, taste the best that time of year.

The best summer fruits include:

• Plums

• Cantaloupe

• Peaches

• Nectarines

• Honeydew melon

• Papaya

• Grapes

• Blackberries

• Blueberries

• Strawberries

• Raspberries

• Mango

• Cherries

• Apricots

• Watermelon

• Tomatoes

Keep scrolling for details about these summer produce picks.

1. Plums

These juicy little stone fruits are mild and sometimes slightly tart in taste. You can snack on them as-is, slice them over yogurt or oatmeal, or roast them for a fancier vibe — they caramelize beautifully in the oven.

Nutritionally, plums are low in calories and a modest source of fiber, which helps with digestion and keeps you feeling satisfied longer. They’re also rich in antioxidants, like vitamin C and polyphenols, which help fight inflammation and support overall health.

One plum contains:

• Calories: 30

• Carbs: 8 grams

• Fiber: 1 gram

• Protein: 1 gram

• Sugar: 7 grams

If you’re focused on weight loss, plums are one of those ideal fruits to include in your plan. They’re naturally portion-controlled, hydrating, and sweet without having a super high glycemic index (meaning eating one won’t spike your blood sugar too much).

2. Cantaloupe

Cantaloupe is sweet, juicy, and mild without being boring. This fuss-free fruit is great tossed into a summer fruit salad, blended into a smoothie, or just scooped out with a spoon while standing over the sink.

Plus, it tends to be one of the more affordable fruit options.

Beyond being hydrating and refreshing, cantaloupe is a good source of vitamin A (in the form of beta-carotene), which supports healthy skin and vision. You’ll also get a dose of vitamin C, an antioxidant that helps with immune function and collagen production.

One cup of cubed cantaloupe contains:

• Calories: 54

• Carbs: 13 grams

• Fiber: 1 gram

• Protein: 1 gram

• Sugar: 13 grams

Cantaloupe is low in calories and high in water content, which makes it a great volume food — this means it takes up space in your stomach without overloading on calories.

3. Peaches

Peaches are arguably the stars of the best summer fruit show. Juicy and versatile, they’re just as good sliced into a salad or yogurt bowl as they are baked into a cobbler or eaten on the go — even if you do end up with peach juice dripping down your arm!

One peach contains:

• Calories: 58

• Carbs: 14 grams

• Fiber: 2 grams

• Protein: 1 gram

• Sugar: 13 grams

Beyond flavor, peaches offer some real nutritional benefits. They’re packed with antioxidants like vitamin C and beta-carotene (which your body turns into vitamin A), and they’ve got solid fiber levels. All of these nutrients can be part of a weight management plan.

4. Nectarines

Nectarines are the sleek, smooth-skinned cousins of peaches — same juicy sweetness, just without the fuzz. Flavor-wise, they land somewhere between a peach and a plum. Slice them over cottage cheese or Greek yogurt, grill them with a drizzle of honey, or eat them as is.

Nutritionally, nectarines are a good source of fiber and vitamin C.

One large nectarine contains:

• Calories: 69

• Carbs: 16 grams

• Fiber: 2.7 grams

• Protein: 1.7 grams

• Fugar: 12 grams

If weight loss is a goal, nectarines hit the sweet spot. They’re hydrating, satisfying, and surprisingly low in calories for how indulgent they taste. Still, they have a moderate amount of sugar, so they’re best enjoyed in moderation.

5. Honeydew Melon

Often overshadowed by watermelon and cantaloupe, honeydew deserves a little more love. It’s sweet, mellow, and super refreshing.

Made up of mostly water, honeydew is an ultra-hydrating and satisfying fruit choice, especially on hot days. It’s also rich in vitamin C and potassium, which support heart health and hydration — extra important if you’re sweating more in the summer or ramping up your workouts.

One cup of diced honeydew melon contains:

• Calories: 61

• Carbs: 16 grams

• Fiber: 1 gram

• Protein: 1 gram

• Sugar: 14 grams

For anyone working on weight loss or just trying to stay more energized and balanced, honeydew makes a stellar snack or dessert swap. It delivers candy-sweet goodness with far fewer calories and without the crash of ultra-processed sweets.

5. Papaya

Payaya is a source of vitamins A and C (like lots of the fruits on this list). But it also contains vitamin E, an important antioxidant that can support a healthy immune system, plus eye and skin health.

One cup of cubed papaya contains:

• Calories: 62

• Carbs: 16 grams

• Fiber: 2.5 grams

• Protein: 0.7 grams

• Sugar: 11 grams

People often say this tropical fruit tastes like a cross between a cantaloupe and a mango. FYI: The more ripe the papaya, the sweeter and softer it’ll be.

7. Grapes

Grapes start to hit their peak in late summer, though you can usually find them at supermarkets year-round. Whether you’re snacking on them fresh, tossing them into a chicken salad, or freezing them for a sweet little post-dinner treat, grapes are a seasonal staple that deserves a spot in your kitchen.

Nutritionally, grapes bring more to the table than natural sugar. They’re an excellent source of antioxidants, particularly resveratrol, which you may have heard of from wine-related headlines. Grapes also contain small amounts of vitamin C, vitamin K, and potassium.

One cup of grapes contains:

• Calories: 62

• Carbs: 16 grams

• Fiber: 1 gram

• Protein: 1 gram

• Sugar: 15 grams

Though they’re on the sweeter side, the fiber content of grapes can help temper the blood sugar spike a bit, especially if you pair them with a protein or fat.

8. Blackberries

Blackberries are often only available in the summer at grocery stores and farmers markets, though it depends on where you live.

One cup of blackberries contains:

• Calories: 62

• Carbs: 14 grams

• Fiber: 8 grams

• Protein: 2 grams

• Sugar: 7 grams

Blackberries are the overachievers of the berry family. Compared to some of their berry cousins, blackberries pack in more vitamin C, vitamin K, and fiber, making them a delicious and functional addition to your summer eating plan.

9. Blueberries

Blueberries are small but mighty — and if you needed an excuse to eat more of them, well, here it is. They’re loaded with anthocyanins, a type of antioxidant found in blue and purple produce.

Research (mostly done in animals, but still promising) suggests anthocyanins may support metabolism, improve insulin sensitivity, and even help reduce belly fat and blood fat levels.

Blueberries are also a good source of fiber, which, as we’ve established, is a key player in a healthy diet.

Half a cup of blueberries contains:

• Calories: 84

• Carbs: 22 grams

• Fiber: 4 grams

• Protein: 1 gram

• Sugars: 15 grams

Sprinkle them over Greek yogurt, bake them into oat bars or frozen yogurt bark, or blend blueberries into a protein smoothie for a pop of natural sweetness (and color).

10. Strawberries

Sweet, juicy, and refreshingly tart, strawberries are one of spring and early summer’s greatest hits.

They’re rich in antioxidants, particularly vitamin C and anthocyanins, which help protect cells from damage caused by free radicals. They’re also a solid source of fiber.

One cup of sliced strawberries contains:

• Calories: 53

• Carbs: 13 grams

• Fiber: 3 grams

• Protein: 1 gram

• Sugars: 8 grams

While naturally sweet, strawberries are also relatively low in calories, which makes them a go-to if you’re looking for a lighter dessert or snack. They’re just as happy blended into a smoothie as they are scattered over a spinach salad or tucked into a healthier version of a rhubarb crisp.

11. Raspberries

Raspberries might be small, but they’re powerhouses — bright, tangy, and packed with benefits that go way beyond their good looks.

They’re one of the highest-fiber fruits out there, making raspberries a wise choice if you’re working on weight loss or just trying to stay fuller for longer between meals. That fiber helps steady blood sugar and supports a healthy gut, too.

A cup of raspberries contains:

• Calories: 64

• Carbs: 15 grams

• Fiber: 8 grams

• Protein: 2 grams

• Sugars: 5 grams

Not to mention, each raspberry only has about one calorie. So you can enjoy a big handful without going overboard. These red berries are perfect for snacking, topping your morning yogurt, or blending into smoothies (they give everything a gorgeous, vibrant pink hue).

12. Mango

Mangoes really hit their stride in early summer. They’re a tropical treat that brings plenty to the table nutritionally — though it’s also worth flagging that mangoes contain a lot of sugar.

They’re high in vitamin A, which supports eye health, immune function, and skin. You’ll also get a dose of vitamin C and antioxidants that help reduce inflammation and protect against cellular damage.

A cup of mango cubes contains:

• Calories: 99

• Carbs: 25 grams

• Fiber: 2.4 grams

• Protein: 3 grams

• Sugars: 23 grams

Toss mango slices into a summer salad or blend them into a smoothie (they add nice thickness — like a more vibrant alternative to bananas). Or whip up a fresh mango salsa to spoon over grilled fish, tacos, or even cottage cheese. Sweet, tangy, and surprisingly versatile.

13. Cherries

In late spring and heading into summer, cherries finally make their glorious return.

Enjoy them fresh on their own, mix them into a grain salad with herbs and goat cheese, or cook them down into a quick compôte for a sweet-savory topping on grilled chicken or yogurt.

One cup of pitted cherries contains:

• Calories: 97

• Carbs: 25 grams

• Fiber: 3 grams

• Protein: 2 grams

• Sugars: 20 grams

Cherries are a prime source of potassium and antioxidants like anthocyanins and polyphenols, which may help reduce inflammation and support recovery after exercise (a sneaky little bonus if you’re upping your fitness game). Still, cherries are another summer fruit naturally high in sugar, so keep that in mind.

14. Apricots

Apricots may be petite, but they pack a surprisingly powerful punch when it comes to nutrition.

They’re a decent source of dietary fiber. Apricots are also rich in vitamins A and C, two nutrients that play key roles in immune support, skin health, and even eye health.

One apricot contains:

• Calories: 17

• Carbs: 4 grams

• Fiber: 1 gram

• Protein: 1 gram

• Sugars: 3 grams

Enjoy apricots fresh in a fruit salad, blend them into a quick jam, or roast them to bring out their natural sweetness.

Dried apricots are a great on-the-go snack (just watch for added sugar). They pair well with soft cheese, honey, and nuts if you’re putting together a summer snack board that feels a little fancy but still nourishing.

15. Watermelon

Few things are more satisfying on a hot day than a cold slice of juicy watermelon — it’s basically a summertime mascot. If you want to level things up a bit, try tossing watermelon cubes into a summer salad. A little olive oil, sea salt, crumbled feta, and fresh basil or mint can transform it into something next-level.

Watermelon also brings more to the table nutritionally than people often give it credit for. This favorite summer fruit is rich in vitamin C and vitamin A, plus it contains lycopene, an antioxidant that’s been linked to heart health and cancer prevention.

One cup of diced watermelon contains:

• Calories: 46

• Carbs: 12 gram

• Fiber: 1 gram

• Protein: 1 gram

• Sugars: 9 grams

Thanks to its high water content, watermelon is super hydrating, which can be helpful if you’re aiming for weight loss. Still, watermelon is sugary, so be mindful of portions.

16. Tomatoes

Tomatoes are all the rage during summer. (Yes, they’re technically fruits. See also: cucumber.) Besides bringing a bright and juicy pop of color to salads, these fruits are also packed with vitamin C, potassium, and lycopene.

One medium tomato contains:

• Calories: 22

• Carbs: 5 grams

• Fiber: 2 grams

• Protein: 1 gram

• Sugars: 3 grams

Use tomatoes in fresh salads, to make salsa, or add them to sauces for an extra punch of flavor and nutritional value.

Looking for more summer produce to stock up on and enjoy? Now that you know the best summer fruits, check out our guide to the best summer seasonal vegetables — broccoli, beets, arugula, radishes, and collard greens are a few favorites.