Stone Fruits: Types, Nutrition, and Health Benefits

Stone fruits, also known as drupes, are a group of fruits characterized by a hard pit or “stone” at the center, surrounded by fleshy, juicy pulp and a thin outer skin. Most stone fruits are enjoyed fresh, though many can also be consumed in dried or preserved forms.

These fruits are typically available during the warmer months, from late April to mid-August, and are known for their rich flavor, vibrant color, and nutritional benefits. They are generally low in calories and contain important vitamins, minerals, and antioxidants.

Fruits like mulberries, blackberries, and raspberries have small, clustered segments called drupelets and are sometimes grouped with stone fruits due to similar structural features, though they differ botanically.

Types of Stone Fruits and Their Nutritional Highlights

1. Peaches

Among the types of stone fruits, peaches are best enjoyed when ripe. If a peach is firm or slightly green, it should be stored uncovered at room temperature for a day or two to ripen. A large peach has approximately 68 calories and is a good source of Vitamin C (about 20% of the daily requirement) and a source of Vitamin A and potassium [8].

Peaches are low in fat and provide minerals like copper, manganese, and vitamins including B3 (niacin), E, and K. They also contain carotenoids such as beta-carotene, lycopene, lutein, cryptoxanthin, and zeaxanthin, which are associated with potential benefits for eye health [1], [9]. Research suggests that the phenolic compounds in peaches may help reduce the risk of certain metabolic diseases and have been studied for their potential role in preventing some cancers, such as breast and prostate cancer [1]. Consuming the peel of stone fruits like peaches is recommended as it is high in beneficial antioxidants [1].

2. Plums

Plums are delicious, succulent, and juicy, consumed fresh as well as dried. These fruits are rich in anti-inflammatory antioxidants, including phenolic compounds like proanthocyanidins and kaempferol. These antioxidants protect the body from damage caused by free radicals and may lower the risk of chronic diseases like heart problems and certain brain disorders [2].

Dried plums (prunes) offer more concentrated sources of nutrients and are specifically valuable for certain health benefits. Clinical studies strongly support that consuming prunes may help increase bone mineral density, relieve constipation, and help reduce blood pressure [2], [10]. Two medium fresh plums contain approximately 60 calories and provide generous doses of Vitamins A, C, and K [8].

3. Cherries

Cherries are among the smaller stone fruits and are widely enjoyed for their sweet flavour. The small fruit is nutrient-dense and is high in fibre, Vitamin C, and potassium, which offer multiple health benefits. Vitamin C helps keep the immune system in check and supports healthy skin, while potassium aids in muscle contraction, nerve function, and blood pressure regulation [3], [11]. The dietary fibre promotes favourable bowel movements and supports gut health. Other micronutrients include Vitamin B, manganese, copper, magnesium, and Vitamin K [8].

4. Dates

Dates are a type of stone fruit that can be consumed fresh or dried. The fresh form has a higher moisture content and fewer calories per weight than dried dates. This fruit is high in essential nutrients like Vitamin A, Vitamin K, potassium, and magnesium. A 100-gram serving of dried dates provides approximately 282 calories [8]. Dates serve as an excellent, energy-dense snack and are often paired with warm milk.

5. Apricots

Apricots are stone fruits similar to peaches but smaller in size. They can be consumed fresh or dried. One medium fresh apricot contains around 17 calories [8] and is packed with Vitamin C, Vitamin A, and potassium. Apricots contain catechins, which are flavonoid phytonutrients that have anti-inflammatory benefits and may aid in digestion, promoting healthy skin and bones [5]. The dried form of apricots has a relatively higher concentration of Vitamin A, Vitamin E, and iron, contributing significantly to daily micronutrient requirements [5], [8].

General Health Benefits of Stone Fruits

Stone fruits are nutritious and versatile. Research suggests several potential health-supportive properties when they are included as part of a balanced diet [6], [7]:

• Rich in Vitamin C: Aids in collagen production, supports immune health, and promotes skin repair.
• Good source of dietary fibre: Helps support digestion and may contribute to healthy cholesterol management.
• High in antioxidants: Compounds like flavonoids and carotenoids help neutralise oxidative stress in the body.
• Support for eye health: Carotenoids such as beta-carotene found in many stone fruits may support vision and protect against age-related macular degeneration [9].
• Hydration and low-calorie options: Most are high in water and naturally low in calories, making them suitable for hydration and a balanced diet.
• Sleep support: Certain varieties of cherries (e.g., Montmorency) naturally contain melatonin, which plays a role in regulating sleep patterns, a benefit particularly observed in those consuming cherry products [3].

Storage Tips

To preserve freshness:

• Store ripe stone fruits in the refrigerator if not consumed the same day.
• Use a paper bag to ripen firm fruits at room temperature.
• Once ripe, cover fruits in a sealed container or zip-lock bag in the refrigerator to prevent moisture loss and spoilage.

Conclusion

Stone fruits like peaches, cherries, plums, and apricots offer a flavorful and nutrient-rich addition to your seasonal diet. Packed with essential vitamins, minerals, fibre, and antioxidants, they are a recommended part of a balanced eating pattern when consumed in moderation. Whether enjoyed fresh or dried, these fruits are easy to incorporate as snacks, in smoothies, or in culinary recipes.

Frequently Asked Questions (FAQs)

What are stone fruits?

Stone fruits, also known as drupes, are fruits that have a hard, central pit or “stone” surrounded by soft, edible flesh. Examples include peaches, plums, cherries, apricots, and mangoes.

When are stone fruits in season?

Most stone fruits are in season during the summer months, typically from late April to mid-August, though this depends on the specific region and fruit variety.

Are stone fruits healthy to eat regularly?

Yes, most stone fruits are low in calories and provide important nutrients such as Vitamin C, Vitamin A, potassium, fibre, and antioxidants. When consumed as part of a balanced diet, they can offer several potential health benefits.

Can I eat the skin of stone fruits?

In most cases, yes. The skins of peaches, plums, and apricots, for example, are edible and contain additional fibre and antioxidants [1]. However, always wash them thoroughly before eating.

Disclaimer

This article is intended for general informational purposes only and does not constitute medical advice. It is not a substitute for professional medical examination, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider or a registered dietitian before making changes to your diet, especially if you have an existing medical condition or are taking medication.

References

[1] Bento, C., Gonçalves, A. C., Silva, B., & Silva, L. R. (2020). Peach (Prunus persica): Phytochemicals and health benefits. Food Reviews International, 38(8), 1703–1734. https://doi.org/10.1080/87559129.2020.1837861

[2] Xu, M., Okaiyeto, S. A., Niu, X., Wang, Q., Vidyarthi, S. K., Wang, H., Deng, L., Sutar, P. P., & Xiao, H. (2024). Bioactive compounds and health functions of plums: Current status and future opportunities. Food Reviews International, 1–30. https://doi.org/10.1080/87559129.2024.2442666

[3] Kelley, D. S., Adkins, Y., & Laugero, K. D. (2018). A review of the health benefits of cherries. Nutrients, 10(3), 368. https://doi.org/10.3390/nu10030368

[4] Slavin, J. L., & Lloyd, B. (2012). Health benefits of fruits and vegetables. Advances in Nutrition, 3(4), 506–516. https://doi.org/10.3945/an.112.002154

[5] Jaafar, H. J. (2021). Effects of apricot and apricot kernels on human health and nutrition: A review of recent human research. Technium BioChemMed, 2(2), 139-162. https://www.techniumscience.com/index.php/biochemmed/article/view/4328/1826

[6] Najib, A., & Eftekhari, Z. (2023). A review of the therapeutic effects of stone fruits. Journal of Biochemicals and Phytomedicine, 2(2), 86–87. https://doi.org/10.34172/jbp.2023.17

[7] Wang, H., & Nair, M. G. (2000). Natural antioxidants from fruits. Journal of Agricultural and Food Chemistry, 48(10), 4547–4552. https://doi.org/10.1021/jf000549y

[8] U.S. Department of Agriculture (USDA) FoodData Central. (n.d.). Nutrient database. Retrieved October 28, 2025, from https://fdc.nal.usda.gov/

[9] Ma, L., & Zang, R. (2014). Carotenoids: The role in eye health. Pharmacological Research, 87, 138–147. https://doi.org/10.1016/j.phrs.2014.07.009

[10] Hollis, J. H., Houts, S., & Binkley, T. (2022). Effects of prune consumption on gut function and blood pressure in an elderly population: A randomized controlled trial. Clinical Nutrition, 41(1), 143–150. https://doi.org/10.1016/j.clnu.2021.11.018

[11] World Health Organization (WHO). (2020). Potassium intake for adults and children. Retrieved October 28, 2025, from https://www.who.int/publications/i/item/9789240003889