How to turn your appetite switch off and feel fuller on less food!

5 A Day Nutrition Facts
Nutrient data were obtained from the USDA Nutrient Database for Standard Reference (SR18).

Fruit or
Vegetable

Serving Size

Weight

Calories

Fiber
Grams

Vitamin A
Intl Units

Vitamin C
Milligrams

Potassium
Milligrams

Folate
Micrograms

Acorn squash,
baked
Apples
Apple juice
Apple juice (with
added vitamin C)
Apricots fresh
Apricots canned, in
juice
Apricots dried
Artichokes cooked
Artichoke hearts,
canned
Arugula
Asian Pears
Asparagus
raw
Asparagus

1/2 cup, cubed

103

57

4.5

439

11

448

19

1 medium apple
1 cup juice
1 cup juice

138
248
248

72
117
117

3.3
0.2
0.2

75
2
2

6
2
103

148
295
295

4
0
0

2 medium apricots
1/2 cup

70
122

34
59

1.4
2

1348
2063

7
6

182
201

6
2

1/4 cup
1 medium
1/2 cup

33
120
84

78
60
42

2.4
6.5
4.5

1171
212
149

0
12
8

378
425
297

3
61
43

1 cup
1 medium
5 medium spears

20
122
80

5
51
16

0.3
4.4
1.7

475
0
605

3
5
5

74
148
162

19
10
42

6 medium spears or
1/2 cup chopped

90

20

1.8

905

7

202

134

cooked
Avocado, California 1/5 medium

35

58

2.4

51

3

175

31

Bananas
Beets

1 medium banana
1/2 cup sliced
beets, cooked
1/2 cup

118
85

105
37

3.1
1.7

76
30

10
3

422
259

24
68

72

19

2.1

5511

18

654

10

1/2 cup chopped

75

15

1.3

276

60

130

8

1/2 cup chopped

75

19

1.5

2333

142

157

13

1/2 cup chopped

75

20

0.7

150

138

159

20

1/2 cup

76

48

3.8

86

2

106

26

Blackberries, fresh
Blueberries, fresh
Blueberries, frozen
Bok choy, raw
Bok choy, cooked
Boysenberries
Broccoli, raw

1/2 cup
1/2 cup
1/2 cup
1 cup, shredded
1 cup, chopped
1/2 cup
1/2 cup, cut pieces

72
73
78
70
170
66
46

31
41
40
9
20
33
15

3.8
1.7
2.1
0.7
1.7
3.5
1.2

154
39
36
3128
7223
44
283

15
7
2
32
44
2
41

117
56
42
176
631
92
144

18
4
5
46
70
42
29

Broccoli, cooked
Brussels Sprouts

1/2 cup
1/2 cup, about 4
sprouts
1/2 cup

78
78

27
28

2.6
2

1207
604

51
48

229
247

84
47

103

46

2.1

10950

22

363

28

1 cup shredded

70

17

2

120

23

172

30

Beet Greens,
cooked
Bell Peppers, sweet,
green
Bell Peppers, sweet,
red
Bell Peppers, sweet,
yellow
Blackberries, frozen

Butternut squash,
cooked
Cabbage, raw

How to turn your appetite switch off and feel fuller on less food!

How
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turn your appetite
5A
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Facts switch off and feel fuller on less food!
Cabbage, green,
cooked
Cabbage, red, raw
Cabbage, red,
cooked
Cantaloupe
Carambola
(a.k.a. star fruit)
Carrots, raw

1 cup shredded

150

33

2.9

210

30

146

30

1 cup, chopped
1/2 cup

89
75

28
22

1.9
1.9

993
25

51
8

216
196

16
18

1/2 cup, cubed
1 medium

80
91

27
28

0.7
2.5

2706
56

30
31

214
121

17
11

1 medium carrot,
raw
1/2 cup, sliced coins

61

25

1.7

10255

4

195

12

78

27

2.3

13418

3

183

11

8 medium carrots
1/2 cup, chopped

80
32

28
10

1.4
1

11032
50

7
28

190
96

26
18

1/2 cup, chopped

62

14

1.7

7

28

88

27

1/2 cup, cut
chopped
1/2 cup, cut
chopped
2 medium stalks
1/2 cup,chopped
pieces
1/2 cup, chopped
1/2 cup, about 10
cherries
1/2 cup

50

12

1.2

6

23

152

28

62

14

1.7

7

28

88

27

80
66

11
11

1.3
1.1

359
37

3
5

208
82

29
61

78
73

58
46

1.8
1.5

0
46

9
5

210
161

14
3

75

14

0.9

467

10

178

11

1/2 cup, chopped

75

30

1.1

884

182

255

17

1/2 cup, chopped

75

30

1.1

714

108

242

17

1/2 cup, chopped

95

25

2.7

7708

17

110

88

1/2 cup

82

89

2.3

216

5

204

38

Corn, white cooked 1/2 cup

82

89

2.2

2

5

204

38

Corn-on-the cob,
yellow, cooked
Corn-on-the cob,
white, cooked
Cranberries, raw
Cranberries, raw

Kernels from 1
medium cob
Kernels from 1
medium cob
1/2 cup
1/2 cup whole
berries
1/3 cup

63

59

1.8

146

3

158

20

63

59

1.3

3

3

158

20

55
48

25
22

2.5
2.2

33
28

7
6

47
40

1
0

40

123

2.3

0

0

16

0

1/2 cup, sliced
1/4 cup
5 dates
1/2 cup, cubed
1 cup chopped
2 medium

52
36
42
50
50
100

8
102
117
17
8
74

0.3
2.4
3.3
1.2
1.6
2.9

55
26
4
18
1084
142

2
2
0
1
3
2

76
321
272
61
157
232

4
4
8
7
71
6

1/4 cup (about 4
figs)

38

93

3.7

4

0

253

3

Carrots, cooked
Carrots, baby, raw
Cauliflower, green
raw
Cauliflower, green
cooked
Cauliflower, white
raw
Cauliflower, white
cooked
Celery, raw
Chayote, raw
Cherimoya
Cherries
Cherry tomatoes,
(Nutrition Pro)
Chile peppers,
green, raw
Chile peppers, red,
raw
Collard Greens,
cooked
Corn, yellow cooked

Cranberries, dried,
sweetened
Cucumber
Currants, dried
Dates
Eggplant, cooked
Endive, Raw
Figs, raw
Figs, dried

How to turn your appetite switch off and feel fuller on less food!

How to turn your appetite switch off and feel fuller on less food!

5 A Day Nutrition Facts
Grape juice, purple, 3/4 cup juice
unsweetened

190

116

0.2

15

0

250

6

Grapefruit, pink or
red
Grapefruit, white
Grapefruit juice,
pink

1/2 medium

123

52

2

1414

38

166

16

1/2 medium
3/4 cup

118
185

39
72

1.3
0.3
(Original
Value)

39
815

439
70

175
300

12
19

Grapefruit juice,
3/4 cup
white, unsweetened

185

70

0.2

13

54

283

19

Grapes, green

1/2 cup, about 15
grapes
1/2 cup
1/2cup

77

53

0.7

51

8

147

2

55
63

17
22

1.9
2

380
438

9
6

115
91

20
21

1 fruit

55

37

3

343

126

229

27

Honeydew melon

1/2 cup cubed

89

32

0.7

44

16

202

17

Jalepeno peppers,
raw

1/2 cup sliced

45

14

1.3

360

20

97

21

Jicama
Kale, cooked

1/2 cup sliced
1/2 cup chopped

60
65

23
18

2.9
1.3

13
8854

12
27

90
148

7
8

Kiwifruit
Lemons
Lettuce, Bibb (a.k.a.
Boston)
Lettuce, iceberg
Lettuce, green leaf
Lettuce, red leaf
Lettuce, Romaine
Limes
Mandarin oranges,
canned
Mangos

1 large
1 medium
1 cup, shredded

91
58
55

56
17
7

3.1
1.6
0.6

159
13
1822

68
31
2

302
80
131

0
6
40

1 cup, shredded
1 cup, shredded
1 cup, shredded
1 cup, shredded
1 medium
1/2 cup

55
36
28
47
67
126

8
5
4
8
20
77

0.7
0.5
0.3
1
1.9
0.9

276
2666
2098
2729
34
1058

2
7
1
11
20
25

78
70
52
116
68
98

16
14
10
64
5
6

1/2 cup (about 1/3
of a medium fruit)
1/2 cup, chopped

83

54

1.5

631

23

129

12

35

8

0.3

0

1

111

6

Mustard greens, raw 1 cup

56

15

1.8

5880

39

198

105

Mustard greens,
cooked
Napa cabbage,
cooked
Nectarines
Okra, cooked

1/2 cup

70

10

1.4

4426

18

141

51

1/2 cup, chopped

55

7

0.9

532

9

124

29

1 medium fruit
1/2 cup

136
80

60
18

2.3
2

452
226

7
13

273
108

7
37

Green Beans, raw
Green beans,
cooked
Guava

Mushrooms, raw

How to turn your appetite switch off and feel fuller on less food!

How to turn your appetite switch off and feel fuller on less food!

5 A Day Nutrition Facts
Olives, black

1/4 cup, whole

34

39

1.1

135

0

3

0

Onions, white
Onions,
green/scallions

1/2 cup, chopped
1/2 cup, chopped

80
50

34
16

1.1
1.3

2
498

5
9

115
138

15
32

Oranges
Orange juice (from
concentrate)

1 medium
3/4 cup juice

131
187

62
82

3.1
0.4

295
146

70
61

237
355

39
34

Orange juice (fresh) 3/4 cup juice

186

84

0.4

372

93

372

56

Papayas

1/2 cup, cubed

70

27

1.3

766

43

180

27

Parsnips, cooked
Peaches
Pears
Peas, cooked
Persimmons,
Japanese-style

1/2 cup sliced
1 medium
1 medium
1/2 cup
1/2 medium

78
98
166
80
168

55
38
96
67
118

2.8
1.5
5.1
4.4
6

0
319
38
641
2733

10
7
7
11
13

286
186
198
217
270

45
4
12
50
13

Pineapple, fresh
varieites

1/2 cup, chopped

78

37

1.1

43

28

89

12

Pineapple, fresh,
1/2 cup, diced
extra sweet varieties

78

40

1.1

44

44

84

15

Pineapple canned,
in its own juices

1/2 cup, chunks

91

54

1.2

45

9

112

5

Pineapple juice,
canned without
added vitamin C

3/4 cup juice

188

99

0.4

9

19

244

34

Pineapple juice with 3/4 cup juice
added vitamin C

188

99

0.4

9

82

244

34

Plantains, cooked

1/2 cup slices

77

89

1.8

700

8

358

20

Plums
Plums, dried
(prunes)

2 medium plum
1/4 cup, about 5
medium prunes

132
43

61
102

1.8
3

455
332

13
0

207
311

7
2

Pomegranates

1 medium

154

105

0.9

166

9

399

9

How to turn your appetite switch off and feel fuller on less food!

How to turn your appetite switch off and feel fuller on less food!

5 A Day Nutrition Facts
Potatoes, baked,
flesh and skin skin

1/2 cup

61

57

1.3

6

6

326

17

Potatoes, baked,
flesh only skin
Prune juice

1/2 cup

61

57

0.9

0

8

239

5

3/4 cup

192

136

1.9

6

8

530

0

Pummelo
Pumpkin, canned

1/2 cup, slices
1/2 cup

95
123

36
42

0.9
3.6

8
19065

58
5

205
252

0
15

Pumpkin, cooked
from fresh

1/2 cup, boiled

123

24

1.3

6115

6

282

11

Quince
Radicchio, raw

1 medium
1 cup, shredded

92
40

52
9

1.7
0.4

37
11

14
3

181
121

3
24

Radishes

1/2 cup sliced,
about 10 medium
radishes

58

9

0.9

4

9

135

14

Raisins, seedless

1/4 cup

41

123

1.5

0

1

309

2

Raspberries

1/2 cup

62

32

4

20

16

93

13

Rhubarb, raw

1 cup, diced

122

26

2.2

124

10

351

9

Rutabagas, cooked 1/2 cup, mashed

170

25

1.8

1

18

236

15

Shallots, raw
1/2 cup, chopped
Snow pea pods, raw 1 cup whole

80
63

58
26

1.2
1.6

952
685

6
38

267
126

27
26

Snow pea pods,
cooked
Spinach, raw

1/2 cup, whole

80

34

2.2

824

38

192

23

1 cup packed
leaves

30

7

0.7

2813

8

167

58

Spinach, cooked

1/2 cup

90

21

2.2

9433

9

419

131

Strawberries, fresh
Strawberries, fresh

1/2 cup, sliced
1/2 cup, whole

83
72

27
23

1.7
1.4

10
9

49
42

127
110

20
17

Strawberries, frozen 1/2 cup, whole

75

26

1.6

34

31

110

13

Sweet Potatoes, raw 1/2 cup, sliced

67

57

2

9434

2

224

7

Sweet Potatoes,
baked
Swiss chard,
cooked

1/2 cup, mashed

100

76

2.5

15740

13

230

6

1/2 cup, chopped

88

18

1.8

5358

16

480

8

Sun-dried tomatoes 1/4 cup

14

35

1.7

118

5

463

9

Tangerines

84

45

1.5

572

22

139

13

1 medium

How to turn your appetite switch off and feel fuller on less food!

How to turn your appetite switch off and feel fuller on less food!

5 A Day Nutrition Facts
Tomatoes, orange
Tomatoes, red,
cooked
Tomatoes, yellow
Turnips, cooked
Watercress
Watermelon
Yam, cooked
Yellow snap beans,
raw
Yellow snap beans,
cooked
Zucchini squash,
raw
Zucchini squash,
cooked

1 medium
1 medium

111
123

18
22

1
0.9

1661
601

18
28

235
268

32
16

1 medium
1/2 cup, mashed
1 cup
1/2 cup, cubed
1/2 cup cubed
1/2 cup

212
115
34
77
68
55

32
25
4
23
79
17

1.5
2.3
0.2
0.3
2.7
1.9

0
0
1598
438
83
59

19
13
15
6
8
9

547
204
112
86
456
115

64
10
3
2
11
20

1/2 cup

63

22

2.1

51

6

187

21

1/2 cup sliced

57

9

0.6

113

10

148

16

1/2 cup sliced

90

14

1.3

1005

4

228

15

How to turn your appetite switch off and feel fuller on less food!

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