A stone fruit, also known as a drupe, is a type of fruit characterized by a single seed encased within a hard, woody core or “stone,” surrounded by fleshy fruit. Common stone fruits include peaches, plums, and nectarines. They are scientifically classified as Prunus within the Rosaceae (rose) family. We eat their flesh and discard the core. Stone fruits also include tropical fruits such as the mango (Mangifera indica).
Stone fruits are highly nutritious and rich in phytochemicals, beneficial plant compounds that contribute to their colors, flavors, and aromas. These phytochemicals can offer various health benefits, including potentially reducing the risks of heart disease and certain cancers.
Given that fruits, including stone fruits, contain essential nutrients and potent phytochemicals, the most current Dietary Guidelines for Americans recommend consuming 1.5-2 cups of fruit per day from various sources.
Peaches are among the top stone fruits in terms of worldwide production, with Turkey being a major producer and top exporter of peaches in the world. The peach (Prunus persica) has a tangy, juicy flavor and a nutrient-rich concentration.
Peaches are packed with polyphenols and are a good source of vitamin A, vitamin C, and heart-healthy B vitamins. They deliver a small, yet beneficial, amount of iron. With 0.51 milligrams (mg) of iron per peach, three peaches can provide 8.5% of your daily value (DV) for iron.
Plums rank high for their phenolic content, which includes compounds called anthocyanins (purple pigments) and catechins. These aromatic compounds contribute to plums’ antioxidant potential and color. Additionally, plums are a source of beta-carotene, lutein, zeaxanthin, B vitamins, and vitamin C.
Plums are most notable for their laxative effect, particularly in their dried form as prunes. The fruit is also linked to positive effects on bone health as prunes are highly concentrated in calcium, magnesium, and vitamin K. Vitamin K activates the proteins that keep your bones strong. One dried plum provides nearly 50% of your daily needs for vitamin K.
Low in calories, nectarines are a good source of vitamins A, C, and E, and a rich source of antioxidants, including lutein and zeaxanthin. These nutrients help neutralize harmful free radicals and reduce oxidative stress, preventing cell damage and disease.
Some research shows nectarines rank third among nutrient-dense stone fruits, following plums and peaches. However, nectarines could arguably be ranked higher, as they contain twice the vitamin A and are more abundant in potassium and fiber than their fuzzy counterparts, peaches.
Apricots can have significant amounts of potassium and iron in their dried form. Potassium helps regulate blood pressure and contributes to healthy blood flow, while iron is essential for oxygen transport in the blood. One cup of fresh, sliced apricots provides 18% of the DV for vitamin C, which also enhances iron absorption.
Citric acid contributes to the apricot’s tart flavor and makes up about 50% of the fruit’s total organic acid content. Although primarily known as a natural preservative, citric acid has antioxidant properties and may help relieve inflammatory conditions.
Cherries, one of the smallest stone fruits, are known for their vibrant red hue and potent bursts of sweet and tangy flavor. They are a rich source of vitamin C, vitamin E, beta carotene, and other polyphenols, as well as melatonin—all of which contribute to the fruit’s antioxidant (disease-fighting) properties.
While cherries’ sweetness comes from fructose and glucose (natural sugars), their sourness is likely due to malic acid, an organic compound in the fruit. Sour cherries have fewer sugars than sweet cherries and contain more vitamin A and beta carotene, which are beneficial for skin and eye health. They are also richer in polyphenols.
Raspberries are clusters of tiny drupes (drupelets); each drupe contains a seed encased by its fleshy fruit. They are one of the highest whole food sources of dietary fiber, providing 8 grams (g) of fiber per cup, 28% of the DV. They are also a source of immune-boosting vitamin C and bone-protective nutrients such as magnesium, vitamin K, and calcium.
Raspberries also contain a variety of beneficial phytochemicals, including polyphenols like ellagitannins and anthocyanins, which are responsible for the berries’ vibrant red color. Research shows these phytonutrients enhance cellular functions, such as signaling and transport, contributing to overall well-being.
Like raspberries, blackberries are also clusters of drupelets and belong to the Rosaceae family. This structure of tiny drupelets is called a “compound drupe.”
Blackberries have a high concentration of nutrients, including essential vitamins and minerals, and a variety of bioactive compounds. These include polyphenols such as anthocyanins, hydroxycinnamic acids, and flavonols, as well as volatile compounds responsible for their aroma, including terpenoids, alcohols, and esters.
Blackberries contain only 7 g of sugar per cup.
Mulberries, also classified as compound drupelets, are known for their concentration of nutrients and distinct taste—some liken it to a cross between a blackberry and a grapefruit. They are a source of calcium, iron, and magnesium, as well as vitamins A, C, and E. Their health-promoting qualities stem from these micronutrients and the fruits’ high concentration of polyphenols.
Mulberries’ phenolic compounds exhibit a range of biochemical activities, including antioxidant and anti-inflammatory properties. They have been traditionally used to treat anemia, sore throats, and high blood pressure.
Mango is a large, tropical stone fruit with an oblong pit containing its seed. Its yellow-orange color is derived from a high concentration of carotenoid nutrients, including provitamin A, alpha-carotene, beta-carotene, and lutein.
Mango also contains various polyphenols, including quercitin and gallic acid. Quercitin has been identified for its anti-cancer potential. Gallic acid, which is most concentrated in mango, exerts antioxidant and antibacterial benefits.
A less commonly known stone fruit is the coconut (Cocos nicifera), which is not actually a true nut. Although it has a hard core and a seed, its structure differs from that of the Prunus stone fruits. Its flesh (typically not eaten) is the fibrous layer beneath the husk surrounding the hard seed. The seed itself contains the coconut water and the edible coconut meat.
Coconut is rich in dietary fiber and healthy fats. It’s a good source of lauric acid, a fatty acid that contributes to gut health. It also contains over 26 polyphenols (aromatic compounds with health-promoting effects), most notably catechins, keamppherols, and apigenins, the latter of which is known for its healing, anti-inflammatory effects.
The olive is round with a protective outer skin encasing a firm, edible flesh surrounding the kernel, which contains its seed. Olives can vary in color from bright to pale green and purple-pink to black, depending on the varying concentrations of their pigments, including carotenoids, anthocyanins, and chlorophylls.
An important fruit of the Mediterranean diet, olives are a good source of monounsaturated fatty acids, fiber, vitamin E, and diverse phytonutrients, all of which contribute to their heart-protective effects.
Although classified as nuts, almonds (Prunis dulcis) are technically the seed from the growing fruit of the almond tree. This drupe resembles a peach until it matures. Its softer matter hardens, and the edible almond kernel (seed) separates easily from the hull once the fruit has ripened.
Almonds have a hearty lipid profile consisting mainly of monounsaturated fatty acids, which is associated with cardiovascular benefits. They are good sources of vitamin E, magnesium, calcium, and potassium, all of which can support healthy blood pressure.
Additionally, almonds contain antioxidants like polyphenols and phytosterols, plant-derived compounds that can help support healthy cholesterol levels.
Each nut of the pistachio fruit (Pistacia vera L.) has a soft, thin layer around it, which sits inside a hard, smooth shell. This shell is covered by a thin, greenish skin that turns slightly red when the pistachio is fully ripe. Like almonds, what you eat from this drupe is its seed (kernel).
The pistachio’s green color comes from its concentration of catechins, lutein, and zeaxanthin. What makes the pistachio nutritionally notable is its protein content, which makes up almost a quarter of its total weight. It contains 6 g of protein per ounce (oz), or 49 kernels.
Like other nuts, pistachios are also high in mono- and polyunsaturated fats. They are also a good source of dietary fiber (3 g of fiber per oz).
Like other nuts that come from fruiting plants known as drupes, the walnut is protected by a hull that encases a shell that holds the seed (the nut we eat).
Walnuts are an excellent source of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. About 10% of the calories in walnuts come from ALA, which contributes to anti-inflammatory and cardiovascular benefits. Walnuts also have a high polyphenol content, which further enhances heart health by supporting cholesterol and blood sugar regulation.
A date is a drupe with a sweet, fibrous pulp surrounding a woody “stone” (its seed). Like other dried fruits, dates are high in natural sugars. And while most dried fruits are nutritionally dense, dates tend to contain the highest concentration of polyphenols.
A date has a unique mix of carbohydrates, salts, minerals, vitamins, and fiber, adding a nutritional edge to its dessert-worthy taste. It’s also a source of electrolytes, including calcium, sodium, potassium, and magnesium.
Two Medjool dates provide 3.2 g of fiber and 7% of your daily value for potassium.
A few ways to incorporate more stone fruits into your diet include:
- Create a stone-fruit trio: Combine chopped plums, nectarines, and almonds, then serve with Greek yogurt for a delightful fruit parfait
- Try a savory twist to a fruit salad: Toss chopped peaches with fresh arugula and drizzle with pesto for a deliciously unique treat
- Blend up a smoothie: Mix mango with both the water and coconut meat from a fresh young coconut for a tropical, creamy drink
- Add a berry side: Enjoy a medley of raspberries, mulberries, and blackberries alongside your morning omelet
- Roast peaches with chicken: Adding peaches to your roast will impart a tangy sweetness to your dish
- Make pistachio-crusted salmon: Coat salmon with finely chopped pistachios and a garlic seasoning blend for a flavorful and crunchy crust
Stone fruits, or drupes, include popular fruits like peaches, plums, and nectarines. They have a single seed enclosed in a hard pit surrounded by juicy flesh. Interestingly, nuts such as walnuts and pistachios also fall under the category of drupes, as they feature a hard shell protecting their edible seed.
Stone fruits are packed with essential vitamins, minerals, and phytochemicals that offer heart-healthy benefits. Current dietary guidelines recommend consuming 1.5-2 cups of fruit daily. Stone fruits can be enjoyed in many delicious ways, from a refreshing tropical coconut-mango smoothie to a savory roast chicken with peaches.
