16 Juicy Spring Fruits to Savor All Season

16 Juicy Spring Fruits to Savor All Season

This article was reviewed by Craig Primack, MD, FACP, FAAP, FOMA.

Springtime is simply sublime — and not just because the days are finally getting longer and warmer. It’s also the season for a new crop of delicious fresh produce. Spring produce (namely, spring fruits) might just be the best produce.

And with all the tasty fruits and veggies in season, it’s easier than ever to prepare snacks and meals at home that support weight management and overall health. But you may be wondering what berries are in season and when things like watermelon and cherries will make an appearance.

Ahead, we’re highlighting the best seasonal fruits to load up in your grocery cart (or farmer’s market tote) this spring, along with the nutrients each one brings to the table.

Spring Fruits in Season

Looking for April fruits in season or maybe the freshest options in the spring? Keep scrolling for nutritional details and tips on how to eat them.

1. Blueberries

Blueberries are packed with anthocyanins (antioxidants in blue and purple produce), which may support metabolism and fat loss. Some animal studies have linked anthocyanins to lower blood fat levels (cholesterol), better insulin control, and less belly fat.

Half a cup of blueberries contains:

• Calories: 84

• Carbs: 22 grams

• Dietary fiber: 4 grams

• Protein: 1 gram

• Total sugars: 15 grams

Plus, their high fiber content can help keep you full longer, curbing unnecessary snacking.

In warmer regions, you’ll start seeing fresh blueberries as early as March or April. Sprinkle some atop Greek yogurt (or use in frozen yogurt bark) or add them to protein smoothies.

2. Strawberries

Strawberries are another all-star April fruit. Like all berries, they’re packed with powerful antioxidants that help protect cells from damage caused by free radicals — unstable molecules that contribute to aging and disease.

One cup of sliced strawberries contains:

• Calories: 53

• Carbs: 13 grams

• Dietary fiber: 3 grams

• Protein: 1 gram

• Total sugars: 8 grams

Strawberries are wonderfully sweet and relatively low in calories, making them a versatile favorite. They can be blended into a smoothie, tossed onto a salad, or baked into a lighter version of a rhubarb crisp.

3. Raspberries

Raspberries are another mighty little berry with lots of fiber and anti-inflammatory properties. Research suggests eating them can help support weight loss by keeping you fuller longer.

A cup of raspberries contains:

• Calories: 64

• Carbs: 15 grams

• Dietary fiber: 8 grams

• Protein: 2 grams

• Total sugars: 5 grams

What this breaks down to is that one raspberry is only about one calorie.

Not only are they deliciously juicy with a gorgeous fuchsia color (making smoothies look pretty in pink), but raspberries also offer a unique texture, thanks to their many seeds.

Enjoy raspberries on their own, toss them in salads, or blend them into your favorite smoothies for a sweet, healthy boost.

4. Mulberries

Mulberries are a bit more obscure as far as berries go, but that just adds to their allure! They pop off in late spring and early summer and are rich in antioxidants, vitamin C, and iron.

One cup of raw mulberries contains:

• Calories: 60

• Carbs: 14 grams

• Dietary fiber: 2.4 grams

• Protein: 2 grams

• Total sugars: 11 grams

They also have a unique sweetness that can elevate things like shakes and overnight oats. You can even enjoy mulberries on their own as a snack.

5. Mangoes

These golden beauties don’t really hit their peak until early summer, but if you can get your hands on fresh ones in May — don’t hold back.

Mangoes are packed with vitamin A, which plays a key role in supporting eye health and clear skin, among other things. They’re also rich in antioxidants that help fight inflammation and protect against cell damage.

A cup of mango cubes contains:

• Calories: 99

• Carbs: 25 grams

• Dietary fiber: 2.4 grams

• Protein: 3 grams

• Total sugars: 23 grams

Make them a base for fresh mango salsa, use them in salads, or blend into a smoothie (they’re a great way to thicken up smoothies and a good alternative to bananas if you want to switch things up).

6. Cherries

In late spring and heading into summer, cherries finally make their glorious return — and they’re packed with health benefits.

One cup of pitted cherries contains:

• Calories: 97

• Carbs: 25 grams

• Dietary fiber: 3 grams

• Protein: 2 grams

• Total sugars: 20 grams

Cherries are rich in potassium, which can help regulate blood sugar levels and support heart health. They’re also loaded with antioxidants like anthocyanins and polyphenols, which have anti-inflammatory properties and can help reduce the risk of chronic diseases.

Whether you snack on them fresh, toss them in a salad, or make a cherry compôte, cherries are as delicious as they are nutritious.

7. Pineapple

Wondering, What fruit is in season in March or what fruit is in season in April? Pineapple is a stellar choice. It’s usually harvested in the warmer months, between March and July.

Eating pineapple can support healthy digestion, weight management, and even bone health, thanks to an enzyme called bromelain, which aids in breaking down proteins and reducing inflammation.

One cup of pineapple chunks contains:

• Calories: 82

• Carbs: 22 grams

• Dietary fiber: 2 grams

• Protein: 1 gram

• Total sugars: 16 grams

Whether you’re enjoying pineapple as is, adding it to fruit salads, or even grilling it for a savory-sweet twist — team pineapple on pizza, anyone? — they’re super versatile and nutritious.

8. Kiwi

Kiwis have a surprisingly long season, making them one of the most accessible tropical fruits year-round.

They’re loaded with vitamin C, making them great for immune health. Kiwis also have actinidin, an enzyme that helps break down proteins and supports digestion, promotes gut health, and helps with bloating.

One kiwi contains:

• Calories: 42

• Carbs: 10 grams

• Dietary fiber: 2 grams

• Protein: 1 gram

• Total sugars: 6 grams

Try slicing a kiwi over yogurt, blending it into smoothies, or even eating one whole. And yes, the skin is totally edible, not to mention packed with fiber.

9. Bananas

Sure, bananas are available year-round, but they still deserve a spot in our spring fruit guide. They’re nutrient-dense, easy to eat on the go, and incredibly versatile.

One medium banana contains:

• Calories: 105

• Carbs: 27 grams

• Dietary fiber: 3 grams

• Protein: 1 gram

• Total sugars: 14 grams

They’re especially excellent sources of potassium, an electrolyte that can help regulate blood pressure and may reduce the risk of heart disease. Another major perk? Bananas are great for gut health.

10. Apricots

Apricots may be small, but they offer lots of health benefits.

They’re a good source of dietary fiber, which supports digestion, promotes gut health, and helps keep you full. Apricots also contain vitamins A and C, both of which are critical for immune function, skin health, and vision.

One apricot contains:

• Calories: 17

• Carbs: 4 grams

• Dietary fiber: 1 gram

• Protein: 1 gram

• Total sugars: 3 grams

Enjoy them fresh in fruit salads, dried as a snack, or blended into jams and sauces. You can also pair apricots with cheese, honey, and cured meats for an indulgent but nutritious charcuterie spread.

11. Grapefruit

Grapefruit might start tapering off after winter, but you can usually find fresh ones late into spring.

Packed with vitamin C and fiber, this citrus fruit supports immune health, gut function, and even heart health — plus, it’s incredibly hydrating. One small study even suggests grapefruit may play a role in weight loss for people with obesity and overweight.

Half a medium grapefruit contains:

• Calories: 41

• Carbs: 10 grams

• Dietary fiber: 1 gram

• Protein: 1 gram

• Total sugars: 9 grams

You can enjoy grapefruit fresh, juiced, or even broiled with a sprinkle of cinnamon for a caramelized treat.

12. Lemons

Another springtime citrus staple, lemons add brightness and flavor to just about anything. A squeeze of lemon juice or a sprinkle of zest can be an alternative to adding more salt if you’re trying to cut back.

Whether you’re squeezing a lemon over a veggie stir-fry or side dish, whisking it into salad dressings, or adding a zesty kick to your pasta or meat, it’s easily one of the most versatile fruits around.

One lemon contains:

• Calories: 17

• Carbs: 5 grams

• Dietary fiber: 2 grams

• Protein: 1 gram

• Total sugars: 2 grams

Lemons are also packed with vitamin C and flavonoids, which have antioxidant and anti-inflammatory properties.

Also, fun fact: Lemon juice can help preserve cut fruits and vegetables (like apples and avocados) by slowing oxidation — so they stay fresh longer.

13. Limes

If you’re more of a lime lady, you’re in luck — limes are in season pretty much any time of year, too. They’re a fantastic option for adding a refreshing tartness to drinks, marinades, or even your guacamole or pesto concoction.

One lime contains:

• Calories: 20

• Carbs: 7 grams

• Dietary fiber: 1.9 grams

• Protein: 0.5 grams

• Total sugars: 1 gram

Limes are rich in vitamin C, supporting immune health, and they also contain flavonoids, which have been linked to lower inflammation and better heart health.

Limes also provide a touch of hydration, making them perfect for spring’s warmer days.

14. Watermelon

Watermelon starts to crop up in late spring or early summer, and it’s super refreshing, making it perfect for cooling off on warmer days.

Watermelon is ultra-hydrating, and it also contains vitamin C, vitamin A, and antioxidants like lycopene, which may support heart health and help prevent certain cancers.

One cup of diced watermelon contains:

• Calories: 46

• Carbs: 12 grams

• Dietary fiber: 1 gram

• Protein: 1 gram

• Total sugars: 9 grams

Elevate watermelon by tossing it into a salad with a drizzle of olive oil, a sprinkle of sea salt, feta cheese crumbles, and a few sprigs of basil for a delicious twist.

15. Tomatoes

Although tomatoes hit their peak season in the summer, they start coming into season around May, depending on the region.

These vibrant, juicy fruits (yes, they’re technically fruits) are packed with vitamin C, potassium, and lycopene.

One medium tomato contains:

• Calories: 22

• Carbs: 5 grams

• Dietary fiber: 2 grams

• Protein: 1 gram

• Total sugars: 3 grams

Tomatoes are also endlessly versatile. Whether you’re tossing them into a fresh salad, making salsa, or adding them to pasta sauces, you can count on tomatoes to bring the flavor.

16. Avocados

Avocados are a bit of a wild card — though they’re often treated like a vegetable, they’re actually a fruit. Consider them March fruits, April fruits, and May fruits.

Known for their creamy texture and mild, nutty flavor, avocados are packed with healthy fats — primarily monounsaturated fat, which is good for heart health. They’re also loaded with fiber, potassium, and vitamins E and C, which can support everything from skin health to immune function.

Spread some avocado on toast, toss it into a salad, or blend it into a smoothie for extra creaminess.

One medium avocado contains:

• Calories: 322

• Carbs: 17 grams

• Dietary fiber: 14 grams

• Protein: 4 grams

• Total sugars: 1 gram

Related: 13 of the Best Spring Vegetables to Eat This Season

Related: 8 Tips for Choosing The Best Meal Replacement Bar

This article originally appeared on Forhers.com and was syndicated by MediaFeed.org