Mexican Fruit: A Complete Nutrition Guide
Written by Isabel Vasquez RD, LDN
Mexican food is much more than just tacos and enchiladas; it’s full of fruits that are rich in vitamins, antioxidants, and fiber.
In Mexico or in United States neighborhoods with a rich Mexican culture, you can often find street vendors selling fruit cups. Lots of times, the fruit is topped with lime juice and tajin for an unbeatable sweet, sour, and spicy combo.
Mexican cuisine also incorporates fruit into savory dishes, like tacos al pastor.
Read on to learn about the flavor, uses, and nutrition benefits of 22 Mexican fruits!
Avocado
Avocados are some of the most unique fruits because they’re an amazing source of monounsaturated fats, which are great for heart health.
They’re a staple food in lots of Latin American cuisines, including Mexican cuisine. Distinct from Caribbean avocados, Mexican avocados tend to be small with dark skin and rich, creamy flesh.
Avocados are enjoyed in tacos, used to make guacamole, and serve as a topping for tostadas.
Besides the heart-healthy unsaturated fat in avocados, they’re also an amazing source of fiber. One Mexican avocado contains 9 grams of fiber—32% the daily value (DV)—per the U.S. Department of Agriculture (USDA)!
Fiber is another key nutrient for heart health, but it also helps stabilize blood sugars and supports digestive health.
Plus, avocados are a good source of potassium—an important mineral for blood pressure regulation. That’s because it helps reduce sodium’s effect on blood pressure and it helps you excrete sodium in your urine, per the American Heart Association.
Banana
Mexico is one of the top banana-producing countries in the world, and there are a bunch of banana varieties cultivated there.
You can find Cavendish bananas—the ones we typically see in supermarkets in the U.S.—but you can also find small red bananas, and short and stout green or yellow bananas, to name a few. Each varies slightly in texture and flavor.
Just like avocados, bananas are a good source of potassium. Hence, why you may have heard you should have a banana if you get a muscle cramp. But bananas have way more nutrients besides potassium!
One medium banana contains 3 grams of fiber—11% of the DV—per the USDA! It also has 23% of the DV of vitamin B6, which is an important nutrient for brain health, protein metabolism and much more, per the NIH.
Black Sapote
Not to be confused with mamey sapote (which we’ll get to later), black sapote is a super unique fruit found in Mexico. It’s a species of persimmon with a green exterior and a deep black flesh that oozes out when the fruit is ripe.
It’s sometimes called the chocolate pudding fruit because the inner flesh resembles chocolate pudding. When it’s super ripe, you can simply peel the skin and use a spoon to eat the inner flesh. It’s sometimes blended with orange juice for a refreshing beverage.
Since this is a pretty unique fruit, not much research has been done on its health benefits. However, it’s most likely a great source of fiber and antioxidants.
Cherimoya
Cherimoya is super similar to soursop or guanabana—another Mexican fruit we’ll get to soon. It’s sometimes called Custard Apple because it has a custardy white interior with big black seeds. The outer skin is green and rough.
The fruit’s texture is nice and creamy, and its flavor is pretty much a mix of banana and pineapple. You can simply enjoy the flesh on its own or use it to make a delicious smoothie.
Nutritionally, cherimoya is rich in fiber, with almost 5 grams per cup, or 17% of the DV, per the USDA. Most Americans could stand to eat more fiber, and cherimoya (or most fruits, really) is a great way to do so.
Cherimoya is another fruit rich in potassium and vitamin C, amongst other vitamins and minerals. Vitamin C is key for collagen formation and immune health, so eating fruit like cherimoya may support skin health and immune function.
Coconut
Coconut is another popular fruit across Latin American, Mexico included. Like avocado, it’s a unique fruit high in fat. However, the fat in coconut is mostly saturated fat—the kind associated with heart disease.
Saturated fat is typically found in animal products like butter or fatty meat, so coconuts are a unique plant source of saturated fat.
That being said, researchers are exploring whether the saturated fat from coconuts has the same negative effects on health as saturated fat from animal products.
A 2020 study in the Journal of Cardiovascular Disease and Development suggests that saturated fat from coconuts shouldn’t be lumped together nutritionally with fatty cuts of beef or butter because it can be a part of a healthy overall eating pattern.
Besides fat, coconut meat is a great source of antioxidants and fiber, per the USDA. It’s also rich in manganese, a mineral that plays a role in amino acid, cholesterol, glucose, and carbohydrate metabolism, according to the NIH.
This coconut meat is often used in Mexican candies or desserts, but it is also enjoyed on its own for a refreshing snack.
Furthermore, coconut water is a refreshing drink that’s a good source of potassium and sodium—electrolytes that can help prevent dehydration from heat or excessive sweating—per the USDA.
Guava
Guava is a small fruit native to Mexico and Central America. It has green skin and pink flesh with little white seeds. It’s a small fruit, just about the size of a golf ball. The flavor is delightfully sweet and its texture is pretty similar to a pear.
You can enjoy guava raw, with or without the skin and seeds. In Mexico, it’s often used to make aguas frescas, jams, and desserts.
Like the other fruits on this list, guava is rich in fiber. Each guava fruit contains over 10% of the DV for fiber, per the USDA!
This fruit is also an amazing source of vitamin C, an antioxidant important for collagen formation and iron absorption, per the NIH.
Limes
Limes are one of the most iconic foods in Mexican cuisine because they’re used in so many dishes. A squeeze of lime goes great on tacos, enchiladas, tostadas, and just about any meat or seafood dish.
Plus, in Mexico, lime is used to top fruits like mangos, nances, and watermelon.
They’re an amazing source of vitamin C, per the USDA. As we mentioned above, vitamin C helps with iron absorption, particularly from plant foods. So, topping bean dishes with lime helps enhance your body’s absorption of the iron!
Mamey Sapote
This medium-sized fruit is enjoyed throughout Latin America. In Mexico and other parts of Latin America, mamey sapote is often used in smoothies and shakes since it provides a rich, creamy flavor and texture.
It has a brown fuzzy exterior and a bright orange interior, similar to a papaya. However, the flavor is a mix of cantaloupe, caramel, and sweet potato. Some say it also has hints of pumpkin, apricot, and cinnamon.
Like pretty much every fruit on this list, mamey sapote is a great source of fiber. It’s also high in potassium, vitamin C, and vitamin B6, per the USDA. As we’ve shared already, these nutrients are important for blood pressure regulation, collagen synthesis, and cognitive development.
Plus, research has found that mamey sapote contains carotenoids—antioxidants that help reduce inflammation in the body.
Mango
There are lots of different varieties of mangoes, and Mexico produces some of the most popular kinds including Tommy Atkins, Atualfo, Kent, Keitt, and Haden mangoes.
Mangos have a delicious sweet flavor and lovely orange-yellow interior. Some mangos’ flesh is super smooth while others’ can be a bit stringy; this depends on the variety of mango.
In Mexico, they’re often sold on the street with tajin or chamoy, but you can find them in tons of Mexican dishes, both sweet and savory.
Nutritionally, mangos are high in fiber, which promotes digestive health, cholesterol reduction, and blood sugar management, per the CDC.
They’re also an excellent source of vitamin C and a good source of vitamins A and E, per the USDA. These are all antioxidants that can help reduce oxidative stress from free radicals.
Oxidative stress is linked with health issues like cancer, heart disease, neurological disease, and more, according to a 2017 study in Oxidative Medicine and Cellular Longevity, so consuming dietary antioxidants is important.
Mangos also contain other antioxidants including flavonoids, polyphenols, and carotenoids, according to a 2021 study in the International Journal of Environmental Research and Public Health.
Nance
Nance is a small yellow fruit that looks like a cherry. Like lots of other fruits, in Mexico, nance fruits are often eaten topped with tajin. Sometimes, nance is used in savory dishes, too.
A 2018 study in Food Research International found that nance fruits are a great source of carotenoids, specifically the carotenoid lutein.
This antioxidant is especially important for eye health. In fact, it may play a role in preventing age-related macular degeneration—the leading cause of vision impairment in the United States, per a 2018 study in Nutrients.
Oranges
Although not unique to Mexico, oranges are undoubtedly an important part of Mexican cuisine. They’re typically used to make salads or juices. They’re also used to make marinades for savory dishes in some parts of Mexico.
Of course, you probably know that oranges are an excellent source of vitamin C, but that’s not all. They’re also a good source of fiber and folate, per the USDA.
Folate is important for your body to make DNA, per the NIH. Plus, if you are pregnant or trying to become pregnant, folate is a key nutrient to prevent birth defects.
Papaya
Papaya makes for a great smoothie ingredient thanks to its creamy texture. The flavor of papaya is hard to describe. Some say it’s a combination of cantaloupe, pumpkin, carrots, and mango—probably hard to imagine but so delicious.
It’s another fruit popular across Latin America, and Mexico is no exception. You can find it in aguas frescas, smoothies, or simply sliced and eaten on its own.
One of the most unique things about papaya nutritionally is that it contains an enzyme called papain that has a laxative effect.
In some cultures, papaya has been used medicinally to support healthy digestion for centuries, and research is starting to confirm these benefits. So, if you struggle with constipation, adding papaya may help.
Plus, a 2021 research review in Biology shows that papaya is another fruit packed with chronic disease-fighting antioxidants.
Passion Fruit
Passion fruit (or maracuyá in Spanish) is a small round fruit with a yellow, red, or purple exterior. It’s filled with a gooey deep yellow pulp and black edible seeds. It may sound weird, but it’s deliciously tart and full of flavor!
You can crack open the skin and eat the pulp and seeds raw, or you can use passion fruit to make juice or smoothies. It’s also a great dessert ingredient since its tart flavor pairs well with the sweetness of cake or custard.
Passion fruit is full of fiber, particularly if you eat the seeds. Each cup has a whopping 24.5 grams of fiber—about 88% of the DV, per the USDA!
(Keep in mind that if you don’t eat much fiber now, you’ll want to be careful about upping your fiber intake too quickly because that could lead to uncomfortable gas and bloating.)
Pineapple
Pineapple is from the Caribbean and South America, but it quickly made its way to Mexico and has become a feature fruit there, too.
Its sweet yet tart flavor makes it a popular ingredient in juices, smoothies, and desserts. It’s also used to make some salsas, like the one used for tacos al pastor. Of course, you can also enjoy pineapple on its own or topped with tajin.
Nutritionally, pineapple is a good source of fiber, vitamin C, and vitamin B6.
Plus, a 2021 study in Vascular Health and Risk Management found that certain compounds in pineapple, including bromelain, may support heart health by lowering blood lipid levels and promoting healthy blood flow.
Fun fact: This bromelain is also the reason your tongue may get scratchy while eating pineapple. It digests protein on your tongue, leaving it feeling scratchy.
Pitaya
Pitaya, also known as dragon fruit, is another popular fruit across Latin America that’s less common in the United States. Like prickly pear, this fruit comes from a cactus plant.
Pitaya is one of the most interesting and beautiful fruits in the world. It has a bright pink exterior, with white or bright pink flesh with tiny black seeds inside. Its texture is similar to kiwi.
Pitaya goes great in smoothies or salads. It’s a great source of fiber and copper—a mineral that plays a role in iron metabolism, brain development, immune system functioning, and much more, per the NIH.
It also contains some vitamin C, magnesium, and antioxidants, according to the USDA.
Pomegranate
You may not think of pomegranate as a popular Mexican fruit, but it was brought to Mexico by the Spanish centuries ago.
Pomegranate is actually a key ingredient in chiles en nogada—a traditional Mexican dish. It’s made by stuffing poblano peppers with pork and fruit and topping it with a creamy sauce and pomegranate seeds.
This fruit has lots of notable health benefits, thanks to its impressive antioxidant content. It’s especially rich in polyphenols, which support heart health, insulin sensitivity, and inflammation-reduction, per a 2022 research review in the Journal of Food Biochemistry. They also benefit gut health by fostering a diverse gut microbiome.
Prickly Pear
As we mentioned, prickly pear is similar to pitaya in that they both come from a cactus. However, prickly pear is not as flashy in appearance. It’s an oval-shaped fruit that can be deep pink, green, or yellow in color.
It’s a super sweet fruit that can be enjoyed as is. You can also find prickly pear in juices or candies in Mexico.
Prickly pear is another great source of antioxidants, particularly phenolic compounds, per a 2023 research review in Plants. As a rule of thumb, the darker the color, the more antioxidants it has.
Soursop
As we said earlier, soursop (AKA guanabana) is a very similar fruit to cherimoya. The biggest difference is that cherimoya is heart-shaped while soursop is oval-shaped.
It has a green spiky exterior with cream-colored flesh and big black seeds inside. It can be eaten raw, but it adds a delicious creamy texture to smoothies, similar to bananas.
It’s been used for centuries in South American and African traditional medicine, and research is starting to evaluate the benefits these cultures have touted for ages.
For example, a 2022 study in Molecules found that soursop may have anticancer, antiulcer, antidiarrheal, antidiabetic, and antihypertensive properties thanks to its antioxidant and vitamin content.
Strawberries
Strawberries are not uniquely Mexican but they’re certainly a part of many Mexican dishes. They’re used in bionico—a Mexican fruit salad with yogurt—and they’re also used to make frescas con crema—strawberries and cream.
Nutritionally, strawberries are known for their high vitamin C and antioxidant content. A 2016 study in the Journal of Agricultural and Food Chemistry found that the nutrients in strawberries may help prevent metabolic syndrome, manage diabetes, reduce inflammation, prevent cardiovascular disease, and support brain health.
Tamarind
Tamarind—a brown pea-shaped fruit—is often used in Mexico to make candies and aguas frescas.
It usually has a sour, tangy flavor; although sometimes it can be sweet depending on the level of ripeness.
A 2019 research review in Food Science & Nutrition found that tamarind has strong antioxidant properties, along with the ability to help lower blood glucose levels and support the immune system.
Tejocote
Tejocote is a distant relative of the apple. It’s a small fruit with yellow skin used in a variety of special Mexican dishes.
One of the most iconic of these dishes is ponche—Mexican punch often enjoyed during the holiday season. To make it, you soak tejocote in water with spices and other fruits like guava. It’s also used to make dulce de tejocote, a candied version of tejocote.
While this fruit appears to be safe in commonly consumed amounts, tejocote root is sold as a dietary supplement and excess amounts may cause serious heart issues that could lead to death if not treated, per a 2023 study in Cureus.
Furthermore, recently there was an investigation into tejocote supplements marketed for weight loss that were mislabeled and actually contained Yellow Oleander, a plant with a highly toxic compound, per the CDC.
So, be careful about taking this as a supplement. Instead, it’s best to enjoy this fruit in its whole form.
Watermelon
Watermelon is a common fruit in Mexican fruit cups topped with chamoy. It’s a refreshing fruit that can help hydrate you on a warm day because it’s made of 91% water, per the USDA!
It also has a good amount of the antioxidants vitamin C, polyphenols, and carotenoids. A 2021 research review in Current Atherosclerosis Reports found that watermelon can help reduce blood pressure and may also help improve blood sugar control and improve brain and gut health.
Final Thoughts
There’s no shortage of nutritious, delicious fruits in Mexican cuisine. Lots of them—like mango and cherimoya—are enjoyed topped with lime and tajin, but others are used to bring dynamic flavor to savory dishes.
Most Mexican fruits will give you a healthy dose of antioxidants, vitamins, minerals, and fiber that support overall health and well-being.
So have fun incorporating these fruits in your meals and snacks!
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