DASH Fruits Guide

At 0mg sodium per 100g, Apple falls into the Allowed category under DASH guidelines. The classification reflects that it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Nutritionally, it also delivers 2.1g fiber per serving. Among the 34 items in this category, apple sits at the low end for sodium — next closest is Banana at 0mg.

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Applesauce is classified as Allowed on DASH, with 28mg sodium per 100g. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. It ranks among the highest in this category for sodium. The nearest lower option is Nectarine at 13mg.

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At 1mg sodium per 100g, Apricot falls into the Allowed category under DASH guidelines. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Among the 34 items in this category, apricot sits at the low end for sodium — next closest is Blackberries at 1mg.

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At 7mg sodium per 100g, Avocado falls into the Allowed category under DASH guidelines. It is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Beyond the primary classification, avocado also provides 14.7g fat and 6.7g fiber per 100g. It ranks among the highest in this category for sodium. The nearest lower option is Lemon at 6mg.

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With 0mg sodium per 100g, Banana earns a Allowed classification on DASH. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Among the 34 items in this category, banana sits at the low end for sodium — next closest is Cherries at 0mg.

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At 1mg sodium per 100g, Blackberries falls into the Allowed category under DASH guidelines. It is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Beyond the primary classification, blackberries also provides 5.3g fiber per 100g. Among the 34 items in this category, blackberries sits at the low end for sodium — next closest is Blueberries at 1mg.

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Blueberries is classified as Allowed on DASH, with 1mg sodium per 100g. The classification reflects that it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Nutritionally, it also delivers 2.4g fiber per serving. Among the 34 items in this category, blueberries sits at the low end for sodium — next closest is Dates at 1mg.

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Cantaloupe is classified as Allowed on DASH, with 30mg sodium per 100g. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. It ranks among the highest in this category for sodium. The nearest lower option is Raisins at 28mg.

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Cherries is classified as Allowed on DASH, with 0mg sodium per 100g. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. It also contains 2.1g fiber, which may factor into overall meal planning. Among the 34 items in this category, cherries sits at the low end for sodium — next closest is Coconut at 0mg.

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With 0mg sodium per 100g, Coconut earns a Allowed classification on DASH. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. It also contains 99.1g fat, which may factor into overall meal planning. Among the 34 items in this category, coconut sits at the low end for sodium — next closest is Plum at 0mg.

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At 2mg sodium per 100g, Cranberries falls into the Allowed category under DASH guidelines. It is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Beyond the primary classification, cranberries also provides 3.6g fiber per 100g. Within this category, it falls between Watermelon and Lime for sodium, ranking 18 of 34.

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At 1mg sodium per 100g, Dates falls into the Allowed category under DASH guidelines. The classification reflects that it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Nutritionally, it also delivers 6.7g fiber per serving. Within this category, it falls between Blueberries and Fig for sodium, ranking 9 of 34.

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With 37mg sodium per 100g, Dried Coconut earns a Allowed classification on DASH. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. It also contains 5.3g protein and 69.1g fat, which may factor into overall meal planning. It ranks among the highest in this category for sodium. The nearest lower option is Cantaloupe at 30mg.

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Dried Cranberries is classified as Allowed on DASH, with 5mg sodium per 100g. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. It also contains 5.3g fiber, which may factor into overall meal planning. Within this category, it falls between Pomegranate and Kiwi for sodium, ranking 23 of 34.

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Dried Mango is classified as Allowed on DASH, with 162mg sodium per 100g. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. It also contains 2.4g fiber, which may factor into overall meal planning. It ranks among the highest in this category for sodium. The nearest lower option is Dried Coconut at 37mg.

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Fig is classified as Allowed on DASH, with 1mg sodium per 100g. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. It also contains 2.9g fiber, which may factor into overall meal planning. Within this category, it falls between Dates and Grapefruit for sodium, ranking 10 of 34.

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With 1mg sodium per 100g, Grapefruit earns a Allowed classification on DASH. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Within this category, it falls between Fig and Grapes for sodium, ranking 11 of 34.

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At 1mg sodium per 100g, Grapes falls into the Allowed category under DASH guidelines. It is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Beyond the primary classification, grapes also provides 3.9g fiber per 100g. Within this category, it falls between Grapefruit and Mango for sodium, ranking 12 of 34.

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Kiwi is classified as Allowed on DASH, with 5mg sodium per 100g. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. It also contains 3g fiber, which may factor into overall meal planning. Within this category, it falls between Dried Cranberries and Lemon for sodium, ranking 24 of 34.

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At 6mg sodium per 100g, Lemon falls into the Allowed category under DASH guidelines. It is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Beyond the primary classification, lemon also provides 10.6g fiber per 100g. Within this category, it falls between Kiwi and Avocado for sodium, ranking 25 of 34.

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With 2mg sodium per 100g, Lime earns a Allowed classification on DASH. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Within this category, it falls between Cranberries and Orange for sodium, ranking 19 of 34.

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With 1mg sodium per 100g, Mango earns a Allowed classification on DASH. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Within this category, it falls between Grapes and Pineapple for sodium, ranking 13 of 34.

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Nectarine is classified as Allowed on DASH, with 13mg sodium per 100g. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. It ranks among the highest in this category for sodium. The nearest lower option is Papaya at 8mg.

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Orange is classified as Allowed on DASH, with 3mg sodium per 100g. The classification reflects that it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Nutritionally, it also delivers 10.6g fiber per serving. Within this category, it falls between Lime and Pear for sodium, ranking 20 of 34.

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Papaya is classified as Allowed on DASH, with 8mg sodium per 100g. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. It ranks among the highest in this category for sodium. The nearest lower option is Avocado at 7mg.

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Peaches is classified as Allowed on DASH, with 217mg sodium per 100g. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. It also contains 10g fat, which may factor into overall meal planning. It ranks among the highest in this category for sodium. The nearest lower option is Dried Mango at 162mg.

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At 3mg sodium per 100g, Pear falls into the Allowed category under DASH guidelines. The classification reflects that it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Nutritionally, it also delivers 3.1g fiber per serving. Within this category, it falls between Orange and Pomegranate for sodium, ranking 21 of 34.

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At 1mg sodium per 100g, Pineapple falls into the Allowed category under DASH guidelines. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Within this category, it falls between Mango and Raspberries for sodium, ranking 14 of 34.

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With 0mg sodium per 100g, Plum earns a Allowed classification on DASH. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Among the 34 items in this category, plum sits at the low end for sodium — next closest is Apricot at 1mg.

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With 3mg sodium per 100g, Pomegranate earns a Allowed classification on DASH. It is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Beyond the primary classification, pomegranate also provides 4g fiber per 100g. Within this category, it falls between Pear and Dried Cranberries for sodium, ranking 22 of 34.

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At 28mg sodium per 100g, Raisins falls into the Allowed category under DASH guidelines. The classification reflects that it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Nutritionally, it also delivers 6.8g fiber per serving. It ranks among the highest in this category for sodium. The nearest lower option is Applesauce at 28mg.

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At 1mg sodium per 100g, Raspberries falls into the Allowed category under DASH guidelines. It is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Beyond the primary classification, raspberries also provides 6.5g fiber per 100g. Within this category, it falls between Pineapple and Strawberries for sodium, ranking 15 of 34.

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At 1mg sodium per 100g, Strawberries falls into the Allowed category under DASH guidelines. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Within this category, it falls between Raspberries and Watermelon for sodium, ranking 16 of 34.

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At 1mg sodium per 100g, Watermelon falls into the Allowed category under DASH guidelines. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Within this category, it falls between Strawberries and Cranberries for sodium, ranking 17 of 34.

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