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Fruit & Vegetable Nutrition Facts Chart

Search the chart below for 5 A Day serving size information as well as calories, dietary fiber, vitamin A, vitamin C, potassium, and folate content for more than 100 fruits, vegetables, and 100% juices commonly found in U.S. supermarkets. Nutrient data were obtained from the USDA Nutrient Database for Standard Reference (SR17). 5 A Day Serving Size 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, cooked Avocado, California Bananas Beets, cooked Beet greens, cooked Bell peppers, sweet, green Bell peppers, sweet, red Bell peppers, sweet, yellow Blackberries, fresh ½ cup, cubed 1 medium ¾ cup juice ¾ cup juice 2 medium ½ cup ¼ cup 1 medium ½ cup 1 cup 1 medium 5 medium spears 5 medium spears 1/5 medium 1 medium ½ cup, sliced ½ cup ½ cup, chopped ½ cup, chopped ½ cup, chopped ½ cup Weight grams 102 138 186 186 70 122 33 120 84 20 122 80 75 35 118 85 72 75 75 75 72 Calories 107 72 87 87 34 59 78 60 42 5 51 16 16 58 105 37 19 15 19 20 31 Fiber
grams

Vitamin A
International Units

Vitamin C
milligrams

Potassium
milligrams

Folate
micrograms

4.5 3.3 0.2 0.2 1.4 2.0 2.4 6.5 4.5 0.3 4.4 1.7 1.5 2.4 3.1 1.7 2.1 1.3 1.5 0.7 3.8

439 75 2 2 1348 2063 1171 212 149 475 0 605 754 51 76 30 5511 276 2333 150 154

11 6 2 77 7 6 0 12 8 3 5 5 6 3 10 3 18 60 142 138 15

448 148 221 221 181 201 378 425 297 74 148 162 168 175 422 259 654 130 157 159 117

20 4 0 0 6 2 3 61 43 19 10 42 112 31 24 68 10 8 13 20 18

© 2004 Dole 5 A Day Program/Dole Food Company, Inc. Find more information on fruits, vegetables, and nutrition at www.dole5aday.com.

chopped ½ cup.5 1. supermarkets.dole5aday.com.4 1. raw Cauliflower. raw Carrots.Fruit & Vegetable Nutrition Facts Chart Search the chart below for 5 A Day serving size information as well as calories. and nutrition at www. vitamin C. sliced 8 medium ½ cup.1 0.2 2.7 2. and folate content for more than 100 fruits. about 4 sprouts ½ cup 1 cup. green.0 1.5 1.6 2. cooked Cantaloupe Carambola (a.k. Find more information on fruits. raw Broccoli. star fruit) Carrots. . raw ½ cup ½ cup ½ cup 1 cup. chopped ½ cup. raw Bok choy.3 1. green.a.0 3. green.8 3.1 2.9 0. cooked Cauliflower. fresh Blueberries.8 1. baked Cabbage. chopped ½ cup ½ cup chopped ½ cup chopped ½ cup. vitamin A. cooked Butternut squash. baby.S. potassium. cooked Cabbage. and 100% juices commonly found in U. Nutrient data were obtained from the USDA Nutrient Database for Standard Reference (SR17). raw Cauliflower. chopped Weight grams 76 73 78 70 85 66 44 78 78 103 89 75 89 75 80 91 61 78 80 32 62 50 Calories 48 41 40 9 10 33 15 27 28 41 21 16 28 22 27 28 25 27 28 10 20 12 Fiber grams Vitamin A International Units Vitamin C milligrams Potassium milligrams Folate micrograms 3.0 1. Inc. cooked Brussels sprouts. frozen Bok choy. frozen Blueberries. cooked Carrots.0 2.7 2. chopped ½ cup 1 cup. cubed 1 medium 1 medium ½ cup. vegetables. green. chopped ½ cup.7 0. raw Cabbage. chopped ½ cup ½ cup. dietary fiber. red. raw Cabbage. cooked Boysenberries Broccoli. white.7 2. 5 A Day Serving Size Blackberries. red.9 1.2 86 39 36 3128 3612 44 290 1534 604 11434 152 105 993 25 2706 56 7342 13418 11032 50 87 6 2 7 2 32 22 2 40 51 48 16 29 15 51 8 30 31 4 3 7 28 45 23 106 56 42 176 315 92 139 229 247 291 219 73 216 196 214 121 195 183 190 96 172 152 26 4 5 46 35 42 28 84 47 19 38 15 16 18 17 11 12 11 26 18 25 28 © 2004 Dole 5 A Day Program/Dole Food Company.4 1. vegetables.

raw Figs. white. dietary fiber. vegetables. supermarkets. vitamin C.3 2. Inc.5 0.8 1.S.1 1. white. yellow. cubed 1 cup. chopped ½ cup ½ cup Kernels from 1 medium cob Kernels from 1 medium cob ½ cup whole berries ¼ cup ½ cup. raw Chile peppers. sweetened Cucumbers Currants.9 7 359 38 0 46 621 884 714 7708 216 2 146 3 28 0 55 26 4 18 1084 142 28 3 6 9 5 10 182 108 17 5 5 3 3 6 0 2 2 0 1 3 2 88 208 138 210 161 177 255 242 110 204 204 158 158 40 12 76 321 272 61 157 232 27 29 14 14 3 11 17 17 88 38 38 20 20 0 0 4 4 8 7 71 6 © 2004 Dole 5 A Day Program/Dole Food Company. and nutrition at www. cooked Corn. . 5 A Day Serving Size Cauliflower. raw Chayote.8 1.3 2.2 1. Nutrient data were obtained from the USDA Nutrient Database for Standard Reference (SR17). yellow. dried Dates Eggplant. chopped 2 medium stalks ½ cup. cooked Corn. dried. sliced ¼ cup 5 dates ½ cup. raw Collard greens.6 2. green. chopped ½ cup.7 2.2 1.com. cooked Corn-on-thecob. potassium.dole5aday. chopped 2 medium Weight grams 62 80 80 78 73 75 75 75 95 82 82 63 63 48 30 52 36 42 50 50 100 Calories 14 11 19 58 46 13 30 30 25 89 89 59 59 22 92 8 102 117 17 8 74 Fiber grams Vitamin A International Units Vitamin C milligrams Potassium milligrams Folate micrograms 1. cooked Endive.3 1.3 2. and 100% juices commonly found in U.1 2.4 3. white. cooked Cherimoya Cherries Cherry tomatoes Chile peppers. Find more information on fruits. chopped ½ cup (about 10 cherries) ½ cup (about 5 tomatoes) ½ cup. and folate content for more than 100 fruits. vegetables. raw ½ cup. raw Cranberries.2 1.7 1.2 1. cooked Corn-on-thecob.3 2. cooked Celery.9 1. chopped ½ cup.7 0. red. chopped ½ cup. vitamin A.Fruit & Vegetable Nutrition Facts Chart Search the chart below for 5 A Day serving size information as well as calories. cooked Cranberries.

vegetables. green Green beans. raw Green beans. 5 A Day Serving Size Figs. and 100% juices commonly found in U. white. cubed ½ cup.0 0. shredded 1 cup.5 0.com.7 1. iceberg Lettuce. vitamin C. pink or red. sliced ½ cup.2 0. Bibb (a. vitamin A. green leaf Lettuce.1 1. sliced ½ cup.9 2.2 1. Nutrient data were obtained from the USDA Nutrient Database for Standard Reference (SR17). Inc. and nutrition at www. unsweetened Grapefruit juice. shredded 1 cup.4 1.3 2. unsweetened Grapes.7 1. shredded 1 cup.k.a. .3 4 15 1187 39 815 1 0 44 40 70 253 250 178 175 300 3 6 13 12 19 ¾ cup ½ cup (~15 grapes) ½ cup ½ cup 1 fruit ½ cup. purple.0 61 51 380 438 343 44 360 13 8854 159 13 1822 361 2666 2098 2729 71 8 9 6 126 16 20 12 27 68 31 2 2 7 1 11 300 147 115 91 229 202 97 90 148 302 80 131 102 70 52 116 19 2 20 21 27 17 21 7 8 35 6 40 21 14 10 64 © 2004 Dole 5 A Day Program/Dole Food Company.3 3. chopped 1 large 1 medium 1 cup. raw Jicama Kale. supermarkets. unsweetened Grapefruit. Romaine ¼ cup (about 4 figs) ¾ cup juice ½ medium ½ medium ¾ cup Weight grams 38 190 128 118 185 Calories 93 116 41 39 72 Fiber grams Vitamin A International Units Vitamin C milligrams Potassium milligrams Folate micrograms 3. red leaf Lettuce. potassium.9 1. Boston) Lettuce. cooked Guava Honeydew melon Jalepeńo peppers.6 0. dietary fiber.S.Fruit & Vegetable Nutrition Facts Chart Search the chart below for 5 A Day serving size information as well as calories.3 0.6 0. cooked Kiwifruit Lemons Lettuce. white Grapefruit juice. dried Grape juice. pink or red Grapefruit. and folate content for more than 100 fruits.9 0.0 3. Find more information on fruits. shredded 185 77 55 63 55 89 45 60 65 91 58 55 72 36 28 47 72 53 17 22 37 32 14 23 18 56 17 7 10 5 4 8 0.dole5aday.7 0. shredded 1 cup.3 1. vegetables.

1 1. vegetables.S. chopped ½ cup.3 1. chopped 1 cup ½ cup ½ cup. Find more information on fruits. cooked Olives. whole ½ cup. fresh Orange juice. 5 A Day Serving Size Limes Mandarin orange segments. raw Mustard greens.4 631 0 5880 4426 143 452 188 135 2 498 295 372 23 1 39 18 2 7 11 0 5 9 70 93 129 110 198 141 47 273 152 3 115 138 237 372 12 6 105 51 23 7 44 0 15 32 39 56 ¾ cup ½ cup. sliced 1 medium 1 medium 187 70 78 98 166 82 27 55 38 96 0.5 5. cubed ½ cup.1 146 766 0 319 38 61 43 10 7 7 355 180 286 186 198 34 27 45 4 12 © 2004 Dole 5 A Day Program/Dole Food Company. and nutrition at www. in light syrup Mangos Mushrooms. . cooked Peaches Pears 1 medium ½ cup Weight grams 67 126 Calories 20 77 Fiber grams Vitamin A International Units Vitamin C milligrams Potassium milligrams Folate micrograms 1.3 3. chopped 1 medium ¾ cup 83 35 56 70 55 136 50 34 80 50 131 187 54 8 15 10 7 60 16 39 34 16 62 84 1.8 1.6 1.4 1. cooked Nectarines Okra. supermarkets. green/ scallions Oranges Orange juice. vitamin C.3 2.dole5aday. potassium. vitamin A. and folate content for more than 100 fruits. raw Mustard greens. cooked Napa cabbage. dietary fiber.9 0.4 0. Nutrient data were obtained from the USDA Nutrient Database for Standard Reference (SR17). black Onions.9 34 1058 20 25 68 98 5 6 ½ cup (about 1/3 of a medium fruit) ½ cup. chopped 1 medium fruit ½ cup (~ 4 pods) ¼ cup. Inc. white Onions. from concentrate Papayas Parsnips.1 0.Fruit & Vegetable Nutrition Facts Chart Search the chart below for 5 A Day serving size information as well as calories.8 1.1 1. and 100% juices commonly found in U.4 1.com. vegetables.8 2.5 0.

canned. .8 3.a. Inc.com. baked. potassium. supermarkets. with added vitamin C Plantains. dried (a. vegetables.9 1. canned Pumpkin. fresh.4 44 45 9 44 9 20 84 112 252 15 5 43 ¾ cup juice 188 105 0. in its own juices Pineapple juice. cooked Persimmons. vitamin C. canned.9 3. flesh only Prune juice Pummelo Pumpkin. fresh.0 641 2733 11 13 217 270 50 13 ½ cup. canned. baked.9 0.S. slices ½ cup ½ cup.Fruit & Vegetable Nutrition Facts Chart Search the chart below for 5 A Day serving size information as well as calories.3 700 455 332 166 6 0 6 8 19065 6115 8 13 0 9 6 8 8 58 5 6 358 207 311 399 326 239 530 205 252 282 20 7 2 9 17 5 0 15 0 © 2004 Dole 5 A Day Program/Dole Food Company. vegetables. cooked Plums Plums. Nutrient data were obtained from the USDA Nutrient Database for Standard Reference (SR17).dole5aday. chunks ¾ cup juice 78 35 1. Find more information on fruits. and nutrition at www. Japanese-style Pineapple.2 0. extra sweet varieties Pineapple.8 1. and 100% juices commonly found in U. dietary fiber.4 6.0 0.4 9 45 252 43 ½ cup. ~ 5 prunes 1 medium ½ cup ½ cup ¾ cup ½ cup. prunes) Pomegranates Potatoes.1 1.k. traditional varieties Pineapple. chopped ½ cup.6 1. 5 A Day Serving Size Peas. without added vitamin C Pineapple juice. and folate content for more than 100 fruits. flesh and skin Potatoes. chopped ½ cup. vitamin A. sliced 2 medium fruit ¼ cup.3 0.0 40 13 97 9 78 91 188 40 54 105 1. boiled 77 132 43 154 61 61 192 95 123 123 89 61 102 105 57 57 136 36 42 24 1. cooked from fresh ½ cup 1 medium Weight grams 80 168 Calories 67 118 Fiber grams Vitamin A International Units Vitamin C milligrams Potassium milligrams Folate micrograms 4.9 1.

7 1.7 1. cooked Sun-dried tomatoes Tangerines Tomatoes. Find more information on fruits.com. cooked Shallots Snow pea pods.0 2. orange 1 medium 1 cup. cooked Spinach.2 1.9 1. potassium. dietary fiber. frozen Sweet potatoes. chopped 1 cup. and 100% juices commonly found in U.8 1. baked Swiss chard. sliced ½ cup. vitamin C. and folate content for more than 100 fruits.0 3.3 1. sliced ½ cup. raw Snow pea pods. whole 1 cup.2 1. fresh Strawberries. whole ½ cup. diced ½ cup.7 1.2 2.7 2.6 2. supermarkets. raw Spinach. vegetables. . raw Sweet potatoes. mashed ½ cup. raw Radishes Raisins Raspberries Rhubarb. 5 A Day Serving Size Quince Radicchio. shredded ½ cup.2 1. cooked Strawberries.Fruit & Vegetable Nutrition Facts Chart Search the chart below for 5 A Day serving size information as well as calories. raw Rutabagas. Inc. packed leaves ½ cup ½ cup.S. and nutrition at www. whole ½ cup. ~10 medium radishes ¼ cup ½ cup 1 cup.1 37 11 4 0 20 124 2 952 685 824 2813 9433 10 9 34 9434 19218 5358 118 572 1840 14 3 9 1 16 10 23 6 38 38 8 9 49 42 31 2 20 16 5 22 20 181 121 135 309 93 351 391 267 126 192 167 419 127 110 110 224 475 480 463 139 261 3 24 14 2 13 9 18 27 26 23 58 131 20 17 13 7 6 8 9 13 36 © 2004 Dole 5 A Day Program/Dole Food Company.5 4. mashed ½ cup.dole5aday.5 1. vitamin A.4 0. vegetables. fresh Strawberries. Nutrient data were obtained from the USDA Nutrient Database for Standard Reference (SR17).6 2.4 1.2 0. whole ½ cup. sliced. chopped ¼ cup 1 medium 1 medium Weight grams 92 40 58 42 62 122 120 80 63 80 30 90 83 72 75 67 100 88 14 84 123 Calories 52 9 9 123 32 26 47 58 26 34 7 21 27 23 26 57 90 18 35 45 20 Fiber grams Vitamin A International Units Vitamin C milligrams Potassium milligrams Folate micrograms 1.

and nutrition at www.1 0. Nutrient data were obtained from the USDA Nutrient Database for Standard Reference (SR17).9 2. dietary fiber. and folate content for more than 100 fruits. sliced ½ cup.S. cubed ½ cup ½ cup ½ cup.5 0. red Tomatoes.6 1.9 2. supermarkets. cooked Zucchini squash.3 0. vitamin A. .3 1025 0 0 1598 438 83 59 51 113 1005 16 11 13 15 6 8 9 6 10 4 292 317 204 112 86 456 115 187 148 228 18 37 10 3 2 11 20 21 16 15 The 5 A Day The Color Way logo reminds us to eat at least five servings of fruits and vegetables each day.2 0. mashed 1 cup ½ cup. cubed ½ cup. Inc. The fruits and vegetables in this chart are color-coded to correspond with the five Color Way color groups: RED ORANGE/YELLOW WHITE BLUE/PURPLE GREEN © 2004 Dole 5 A Day Program/Dole Food Company. vegetables.dole5aday. sliced Weight grams 123 123 115 34 77 68 55 63 57 90 Calories 22 18 25 4 23 79 17 22 9 14 Fiber grams Vitamin A International Units Vitamin C milligrams Potassium milligrams Folate micrograms 1.Fruit & Vegetable Nutrition Facts Chart Search the chart below for 5 A Day serving size information as well as calories.7 1.3 2. cooked 1 medium 1 medium ½ cup.com. raw Zucchini squash. vitamin C. raw Yellow snap beans. and 100% juices commonly found in U. potassium. yellow Turnips. 5 A Day Serving Size Tomatoes. cooked Watercress Watermelon Yam. vegetables. Find more information on fruits. and to strive to eat one fruit or vegetable from each color group each day. cooked Yellow snap beans.