There’s no such thing as an unhealthy piece of produce, but each of them offer different nutrients. We’re breaking down the top 15 fruits and vegetables that pack the most nutrients per serving, highlighting produce that offers up the most impressive amounts of fiber, vitamins, minerals and antioxidants with cell-protecting properties. All fit into a healthy diet, but these 15 deserve some extra attention.

From ice cream to a creamy, vibrant toast topper, what can’t avocados accomplish? In addition to heart-healthy fats, avocados also contain compounds that may benefit cognition and antioxidants that may help protect against neurogenerative diseases like Alzheimer’s.

They don’t keep the doctor away for nothing! Apples contain plentiful amounts of both soluble and insoluble fiber, plus a natural chemical called quercetin, found mostly in the skin that helps fight inflammation.

There is so much to love about this bright and tangy fruit. In just a 3/4-cup serving, you’ll find vitamins C, A and B6; they’re also a good source of folate and copper. Add fresh mango to salads and salsa (try grilling it), sip on a mango lassi or toss some frozen chunks into your smoothies and overnight oats.

A leafy green that lives up to the hype. Whether you enjoy kale raw in a salad, sautéed in pasta or roasted into crispy chips, this vegetable delivers vitamin K for healthy bones and blood, as well as calcium (more bone boosting) and potassium for your muscles. Kale is also classified as a cruciferous vegetable, a family of foods with cancer-fighting properties.

We love bananas because they provide healthy carbs — complete with three grams of fiber per serving — as well as potassium and vitamin B6. Enjoy them as a snack, on a peanut butter sandwich or frozen and blended into smoothies.

Another leafy green worth loving. Popeye was on to something opting for iron-rich spinach to help keep him flexing. This versatile green can be enjoyed cooked or raw, in soup, on sandwiches or on pizza and salad. One cup of raw spinach — which isn’t even very much — boasts 181-percent of your daily needs for vitamin K as well as ample doses of vitamin A, folate and magnesium.

We are wild about these tiny frozen berries and love to sprinkle them into oatmeal, pancakes, baked goods, dressings and sauces. One cup offers six grams of tummy-pleasing fiber (72-percent more than traditional blueberries) as well as 170-percent of the daily recommended amount of manganese, a mineral that supports bone health and metabolism. These special blueberries may also boost brain function, providing 33-percent more brain-fueling anthocyanins (a specific antioxidant) than ordinary blueberries. A study published in 2023 found that daily intake of wild blueberries improved cognitive function, and their vascular benefits may reduce the risk of cardiovascular disease.

Another no-fuss vegetable worth devouring. From vision and skin protecting beta-carotene to fiber and potassium, carrots are one of the most affordable veggies around. A staple in mirepoix, carrots are also wonderful in juices and salads.

Tomatoes are one of the few foods that have more antioxidants when cooked. The antioxidant lycopene found in tomatoes may help reduce your chances of heart disease and certain types of cancer. Bump up the lycopene content with cooked tomato products like canned tomatoes and marinara sauce.

Garlic and other members of the allium family contain compounds linked to cancer prevention. So bring on the garlic breath and add raw or cooked garlic to sauces, soups, marinades and roasted and sautéed vegetables.

Bright red and bursting with flavor, both sweet and tart cherries bring on the nutrition. Low in calories, with a low glycemic index, sweet cherries provide numerous benefits including reduced inflammation, reduced risk of diabetes and lessened chances of certain types of cancer. Tart cherries contain special compounds that may help benefit sleep and post-exercise muscle recovery.

That bright orange hue highlights the antioxidant and anti-inflammatory properties from the beta-carotene found in this beloved tuber. Sweet potatoes also contain fiber, potassium and complex carbohydrates that are ideal for blood sugar control. Consumption of both purple and orange-fleshed sweet potatoes have also been linked to improved liver function and cognition.

There’s so much to love about this cruciferous vegetable that can be enjoyed so many ways. Already well-known for its fiber, vitamin and mineral content – most notably vitamin A, folate, vitamin K, calcium and potassium. There is also data to support that broccoli has anti-cancer and anti-bacterial benefits.

The undisputed star of coleslaw, there are so many other (raw and cooked) ways to love this sturdy vegetable. Enjoy green or red cabbage sauteed, roasted and braised or stir-fried. One cup contains only 17 calories but 50-percent of you daily needs for vitamin C, as well as 1.5 grams of fiber and several vitamins and minerals.