What Are Nutritionist's Favorite Fall Fruits?

Apples are quintessential fall fruits and loved by many, even dietitians. Dietitian and personal trainer Mary Sabat, R.D., C.P.T., founder of Body Designs by Mary agrees that apples are a fall staple. “Rich in antioxidants and fiber, apples can aid in digestion, help regulate blood sugar levels, and support heart health,” she says.

Known as custard apples because of their creamy texture and sweet flavor, cherimoya is rich in vitamin C and dietary fiber and can aid digestion, explains Sabat.

Need a date? Grab a Medjool date! A favorite fall fruit for many, including dietitians, dates are a good source of energy due to their natural sugars, says Sabat. “They also contain fiber and essential minerals like magnesium and potassium.” Enjoy on their own or pair with a spoonful of nut butter and a dash of cinnamon for a satisfying sweet treat that goes great with a hot mug of coffee or tea.

Are figs one of your list of fall favorite fruits? You will also see them on the list of many dietitians as well. “Figs are a good source of dietary fiber, vitamins, and minerals,” says Sabat. “They support digestive health and provide calcium for bone health.”

Grapes are another fall harvest favorite with many benefits. Sabat says, “Grapes are a good source of antioxidants, particularly resveratrol, which may benefit heart health. They also contain vitamins C and K.”

Kiwis may seem like a tropical summer fruit that you would put in a fruit cocktail or smoothie, but kiwis are actually a favorite fall fruit for dietitians. “Kiwi is packed with vitamin C, vitamin K, and dietary fiber. It boosts the immune system, aids digestion, and supports skin health,” reports Sabat.

Fun to say, kumquats are a unique citrus fruit with an edible peel, which is actually the sweetest part, explains Sheri Berger, R.D.N., and founder of The Plant Strong Dietitian. “After biting into the sweet peel, you get a tart and slightly bitter splash on the inside.” Berger also notes that kumquats contain antioxidants, fiber, and omega-3s from the edible seeds

If you are a fan of a heartier fruit, you may also enjoy another favorite option among dietitians: pears. “Pears are another fiber-rich fruit with vitamins C and K. They boost the immune system, promote digestive health, and support skin health,” says Sabat. You may also want to try Asian pears, which are juicier and sweeter than other pears as well as richer in fiber, notes Berger.

Not to be mistaken for a miniature-sized tomato or tangerine, persimmons are a small bright orange fall fruit that is a favorite among R.D.Ns. “Persimmons are rich in vitamin A and vitamin C,” says Sabat. “They contain dietary fiber, promote healthy skin, and support the immune system.”

Passionate about plums? Why wouldn’t you be? Plums, whose season starts in summer but goes into the fall, are low in calories and high in vitamins and minerals, including vitamin A, vitamin K, and potassium, notes Sabat. They also aid digestion and support bone health.

Another flavorful and fun fall fruit is pomegranates. Perfect for a handcrafted salad, pomegranates are rich in antioxidants, including anthocyanins and punicalagin, mentions Sabat. “They can [also] help reduce inflammation and may have heart-protective properties.”

Apples may be the star of fall, but pretty sure the top spot belongs to pumpkins—hands down. “Pumpkins are a fantastic source of carotenoids such as beta-carotene, lutein, and zeaxanthin that have been studied for numerous health benefits such as better eyesight and immunity,” notes Berger. If you live off of pumpkin-spiced lattes during the fall season, Berger urges you to get creative. “Instead of purchasing a pumpkin spice latte from a coffee house, try making your own with coffee or espresso, milk, pumpkin pie spice, and pumpkin puree to reap the health benefits of pumpkin.”

Not to be confused with apples or pears, quinces look like a mix between the two fruits, but are a fall favorite all on their own. “Quinces are high in vitamin C and dietary fiber,” mentions Sabat. “They have been associated with improved digestive health and may help manage cholesterol levels.”