Which fruit is most alkaline?

When it comes to choosing fruits for an alkaline diet, going with the most alkaline options is key. The pH value of a food determines its alkalinity or acidity level. The lower the pH, the more acidic the food. The higher the pH, the more alkaline it is. Most fruits tend toward the acidic side, but some are more alkaline than others.

What is Alkaline and Why Does It Matter?

Alkaline refers to a pH above 7, whereas acidic refers to a pH below 7. Neutral pH is 7. The pH scale runs from 0 to 14, with lower numbers being more acidic and higher numbers being more alkaline.

Your body functions best when your pH is slightly alkaline. The ideal pH range is between 7.35 and 7.45. When your pH drops below that level, it creates an environment for diseases to develop. An acidic environment allows unhealthy bacteria, yeasts, and fungi to thrive. It also reduces your body’s ability to absorb essential nutrients.

Eating more alkaline foods helps balance your pH levels. Alkaline foods counteract acidic foods’ effects on the body. Acidic foods include meat, dairy, processed foods, alcohol, caffeine, and sugar.

How Fruit pH is Measured

The pH of a fruit refers to its relative alkalinity or acidity. To determine a fruit’s pH, the juice is extracted and tested using a pH meter. The pH meter measures how many hydrogen ions (H+) are present compared to hydroxide ions (OH-). The more hydrogen ions, the more acidic the juice. The more hydroxide ions, the more alkaline it is.

Testing the pH of the juice gives a more accurate reading than testing the whole fruit. Whole fruits contain water-insoluble solids that can give false readings. Testing just the juice portion negates the effect of the insoluble solids.

Fruits are typically picked at peak ripeness for pH testing. As a fruit ripens, chemical changes occur that affect the acidity. Testing fruits at optimal ripeness provides the most accurate, consistent results.

Factors that Influence a Fruit’s pH

Several factors impact the pH of a fruit, causing it to be more acidic or alkaline:

• Sugar content – Fruits high in sugar tend to be more acidic. The sugars break down into acids during ripening.
• Organic acids – Fruits contain varying amounts of citric, malic, and ascorbic acid, which lower pH.
• Mineral content – Minerals like potassium and magnesium raise pH, making fruits more alkaline.
• Fiber content – Fiber binds to acids and reduces the effect on pH.
• Ripeness – Unripe fruits are more acidic. pH increases as fruits ripen.
• Variety – Different varieties of the same fruit can vary in their pH.
• Climate/soil – Growing conditions affect mineral levels, which affects pH.

The complex interaction of all these factors determines whether a fruit ultimately tests as acidic or alkaline.

Most Alkaline Fruits

All fruits are acidic, with pH levels well below the neutral 7 pH. However, some are relatively less acidic. These are the fruits considered alkaline. Here are the most alkaline fruits:

Lemon

Despite tasting sour, lemons are one of the most alkaline fruits. Their pH ranges from 2.0 to 2.6. That may seem acidic, but it’s higher than other citrus fruits. The mineral content is what gives lemons an alkalizing effect on the body after digestion.

Watermelon

Watermelon has a pH ranging from 5.2 to 6.2, giving it only a mildly acidic effect. Watermelon is high in potassium, magnesium, and fiber, nutrients that increase its alkalinity. The juicier, riper watermelon is, the higher its pH.

Raisin

Raisins are dried grapes with a pH of 6.5. The drying process concentrates the minerals and antioxidants in grapes, making raisins more alkaline than grapes. Raisins are a convenient highly alkaline snack.

Mango

Mangos are low in sugar compared to other fruits, with a pH between 4.3 and 6.6. Ripe mangos with a bright orange flesh tend to be less acidic than green unripe ones. Mangos are packed with vitamin C, vitamin A, potassium, and magnesium.

Persimmon

Persimmons have a pH that ranges from 4.5 to 7.5 depending on ripeness level. Riper persimmons are less acidic. Persimmons provide vitamin C, vitamin A, calcium, and magnesium.

Dates

Dates are one of the least acidic fruits, with a pH of around 6.5. They are high in fiber, potassium, magnesium, and other minerals. Regular consumption of dates has an alkalizing effect on your body pH.

Olives

Olives come in at a pH of 8, earning them a place as one of the most alkaline fruits. They contain phytonutrients like polyphenols, flavonoids, and anthocyanins, which provide antioxidant and anti-inflammatory benefits.

Pomegranate

Pomegranates have a fairly neutral pH of around 5.5 to 7. They are packed with antioxidants from polyphenol compounds. Pomegranate juice has more alkaline minerals than apple, cranberry, or orange juice.

Tamarind

Tamarind is a pod-like tropical fruit with a pH ranging from 2.8 to 4.5. It tastes quite sour but has an alkalizing effect on the body after digestion. It provides a good dose of magnesium, potassium, iron and calcium.

Kiwifruit

Kiwifruits are very high in minerals while being relatively low in sugar compared to other fruits. They have a pH between 3.1 and 3.6. The brown fuzzy skin is edible and packed with nutrients.

Cantaloupe Melon

Cantaloupe is one of the most alkaline melons you can eat, with a pH around 6.1. It contains potassium, vitamin C, vitamin A, and folate. Choose fully ripened, sweet cantaloupes for optimal benefits.

Avocado

Avocados have a pH between 5 and 6, making them a low acid fruit. They provide monounsaturated fats, fiber, minerals, and various antioxidants. Avocados are a nutritious plant-based fat source on an alkaline diet.

Banana

Ripe bananas range from pH 5.5 to 6.5. Unripe green bananas are more acidic. Bananas contain plenty of potassium, magnesium, and vitamin C.

Blackberries

Blackberries have one of the highest pH levels for berries, at around 5.0 to 6.0 when fully ripe. The deep purple pigments signify antioxidant compounds called anthocyanins that have health benefits.

Most Acidic Fruits

While all fruits are acidic by nature, the most acidic fruits include:

Cranberries

Cranberries have the lowest pH of common fruits at 2.5. They get their mouth-puckering tart flavor from high levels of hippuric acid and vitamin C. They help prevent urinary tract infections.

Plums

Plums and prunes range from pH 2.9 to 4.6. Prunes contain more minerals which makes them slightly less acidic. Both provide antioxidants, vitamin C, vitamin K, potassium and fiber.

Blueberries

Blueberries are very healthy and packed with antioxidants, but fairly acidic with a pH around 3.1 to 3.5. Go easy on them if you have reflux. Ripe blueberries are less acidic than unripe ones.

Pineapple

Fresh pineapples have a pH between 3.3 and 5.2. Pineapples are high in vitamin C but quite acidic due to the enzyme bromelain. Enjoy pineapples sparingly if acid reflux is an issue.

Sour Cherries

Sour cherries have a pH between 3.0 and 4.0, lower than sweet cherries due to higher malic acid content. They have anti-inflammatory benefits but may irritate reflux.

Pomelo

Pomelo is one of the most acidic citrus fruits with pH between 2.9 to 4.0. It provides lots of vitamin C. If you have acid reflux choose alkaline fruits over pomelo when given the choice.

Strawberries

Strawberries range from 3.0 to 4.5 pH depending on variety and ripeness. The red pigments contain anthocyanins with antioxidant power. Strawberries can be aggravating for acid reflux sufferers.

Grapefruit

Grapefruit pH is around 3.3, quite acidic. Many medications interact adversely with grapefruit due to compounds that affect drug metabolism. If taking medications, check for grapefruit interactions.

Oranges

Oranges contain lots of vitamin C which gives them quite acidic juice, around 3.0 to 4.5 pH. Some orange varieties like blood oranges are more acidic. Oranges are healthy but acidic.

Tomatoes

Tomatoes have a pH around 4.3 to 5.0, on the high end for a fruit but still acidic. Cooking tomatoes helps break down the acidic compounds. Choose less acidic fruits if tomatoes aggravate reflux.

Kumquats

Kumquats are one of the most acidic fruits you can eat, with a pH of 2.5 to 3.7. They pack a big sour punch for their tiny size. Their pulp and skin are quite acidic, so eat just a few at a time.

Fruits Between Acidic and Alkaline

Some fruits fall in the middle range between acidic and alkaline. Their effect on body pH is more neutral. These include:

Apples

Apples have a pH between 3.4 to 4.0. Some apple varieties are lower like Granny Smith apples. Apples contain some alkaline minerals to balance the malic acid.

Grapes

Grapes pH ranges from 3.4 to 4.5, quite acidic but less so when ripe. Red and green grapes have similar pH levels. Drying grapes into raisins makes them more alkaline.

Berries

Most berries like raspberries, blackberries and gooseberries have a pH around 4.0 to 5.0. They provide antioxidants and fiber. Go with strawberries, blueberries and cranberries sparingly.

Papaya

Papaya has a pH from 4.4 to 6.2. Green unripe papaya is more acidic than ripe orange papaya. Papayas supply lots of vitamin C, vitamin A and antioxidants.

Durian

Known as the “king of fruit”, durian has a pH between 4.0 and 6.0 depending on ripeness. Ripe durian has a distinct rotten smell but sweet flavor and smooth texture.

Guava

Guavas range from pH 4.0 to 5.5. These exotic fruits are very high in vitamin C, vitamin A, folate, potassium and fiber. Guava makes a nutritious juice.

Cherries

Cherries contain antioxidants called anthocyanins that give them bright red pigment. Sweet cherries pH is 3.2 to 4.7. Sour cherries are even more acidic at pH 2.9 – 3.3.

How to Eat More Alkaline Fruits

Making more alkaline fruits part of your regular diet can help balance your body’s pH. Here are some tips for getting more alkaline fruits in your routine:

• Have fruits like melons, grapes, mango, kiwi or berries for breakfast. Blend them into a smoothie for a meal replacement when you’re rushed.
• Snack on fresh or dried fruits like dates, raisins, avocado and olives during the day to curb cravings.
• Mix up a fruit salad with watermelon, pomegranate, apples and bananas for a sweet side dish.
• Replace sugary desserts with antioxidant-rich persimmons and berries after dinner.
• Juice or blend alkalizing lemons, limes, grapefruit and oranges to drink with water for flavor.
• When eating out, ask for alkaline fruits like melon or grapes instead of fries or chips.
• Drink alkalizing fruit infused water by adding lemon, lime, grapefruit or orange slices to your water bottle.

The Bottom Line

All fruits are acidic with pH levels below 7, however some fruits have an alkalizing effect on the body after digestion due to their high mineral content. Lemons, limes, watermelon, mango, raisins, olives, avocado, pomegranate and persimmon are examples of more alkaline fruits to include in your diet. Getting a daily variety of fruits, focusing on the more alkaline ones while limiting acidic fruits like grapefruit, cherries, pineapple and oranges is an optimal approach for your health.