5 Healthy Fruits to Find on Maui

November 4, 2010, 10:40 AM HST
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Maui is known for its sweet tropical fruits, which can be found in roadside stands, farmer’s markets and island grocery stores. While few can argue with the sweet crunchy taste of tropical fare like pineapple and papaya, not everyone may be aware with the powerful punch of nutrition they enjoy with every bite. We have five popular Hawaiian fruits and the nutritional benefits they offer.


Sweet, juicy pineapple belies a healthy dose of vitamins and nutrients inside every serving. This food is an excellent source of dietary fiber, vitamin C, manganese, vitamin B6 and thiamin. It is also very low in saturated fat, cholesterol and sodium. At just 82 calories a serving, enjoy this tropical delight all you like.


At just 55 calories per serving, one cup of raw papaya offers a healthy amount of potassium, vitamins A, C and K and dietary fiber. Like the pineapple, papaya is also very low in saturated fat and sodium, with even fewer calories so you can enjoy it guilt-free.




Also known as carambola, starfruit is a popular choice on the islands. This small but potent fruit offers a hefty amount of pantothenic acid or vitamin B5. Pantothenic acid is essential for the metabolization of proteins, carbohydrates and fats. One full cup of starfruit packs on just 41 calories, making it the low-cal “star” of our healthy fruits list. Starfruit also provides potassium, vitamin C and copper, as well as dietary fiber.


While avocado does feature more calories than the other fruits on our list (a whopping 240 calories per serving), this fruit also provides a healthy dose of plenty of important nutrients like folate, vitamin C and vitamin K. The fat found in this fruit is also the “good” kind that can lower cholesterol levels, unlike the fat found in your sugar donut or grande mocha each morning.



The rich yellow flesh of the mango is abundant in vitamin A, vitamin C and vitamin B6, without additional cholesterol, sodium or saturated fat to worry about. The fruit is also high in natural sugar, which packs a few more calories – 107 in each cup of chopped mango, to be exact. However, mangoes are highly adept at satisfying sweet cravings with maximum nutritional value in every calorie.

Fresh fruit is a mainstay of the Hawaiian diet and a popular choice for tourists visiting the islands. With plenty of nutrition packed into every tantalizing bite, make sure you enjoy the fresh fare of the islands to the fullest on your next tropical vacation.

Make the most of your Maui vacation with these top-rated activities: Maui Top 20: Maui Visitor & Tourism Information
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