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 cup, cubed 1 medium cup juice cup juice 2 medium cup cup 1 medium cup 1 cup 1 medium 5 medium spears 5 medium spears 1/5 medium 1 medium cup, sliced cup cup, chopped cup, chopped cup, chopped 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.

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 Blackberries, frozen Blueberries, fresh Blueberries, frozen Bok choy, raw Bok choy, cooked Boysenberries Broccoli, raw Broccoli, cooked Brussels sprouts, cooked Butternut squash, baked Cabbage, green, raw Cabbage, green, cooked Cabbage, red, raw Cabbage, red, cooked Cantaloupe Carambola (a.k.a. star fruit) Carrots, raw Carrots, cooked Carrots, baby, raw Cauliflower, green, raw Cauliflower, green, cooked Cauliflower, white, raw cup cup cup 1 cup, chopped cup, chopped cup cup chopped cup chopped cup, about 4 sprouts cup 1 cup, chopped cup 1 cup, chopped cup cup, cubed 1 medium 1 medium cup, sliced 8 medium cup, chopped cup, chopped cup, 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

3.8 1.7 2.1 0.7 0.8 3.5 1.1 2.6 2.0 3.2 2.0 1.4 1.9 1.9 0.7 2.5 1.7 2.3 1.4 1.0 2.0 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, Inc. Find more information on fruits, vegetables, and nutrition at www.dole5aday.com.

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 Cauliflower, white, cooked Celery, raw Chayote, cooked Cherimoya Cherries Cherry tomatoes Chile peppers, green, raw Chile peppers, red, raw Collard greens, cooked Corn, yellow, cooked Corn, white, cooked Corn-on-thecob, yellow, cooked Corn-on-thecob, white, cooked Cranberries, raw Cranberries, dried, sweetened Cucumbers Currants, dried Dates Eggplant, cooked Endive, raw Figs, raw cup, chopped 2 medium stalks cup, chopped cup, chopped cup (about 10 cherries) cup (about 5 tomatoes) cup, chopped cup, chopped cup, chopped cup cup Kernels from 1 medium cob Kernels from 1 medium cob cup whole berries cup cup, sliced cup 5 dates cup, cubed 1 cup, 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

1.7 1.3 2.2 1.8 1.5 0.9 1.1 1.1 2.7 2.3 2.2 1.8 1.3 2.2 1.7 0.3 2.4 3.3 1.2 1.6 2.9

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, Inc. Find more information on fruits, vegetables, and nutrition at www.dole5aday.com.

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 Figs, dried Grape juice, purple, unsweetened Grapefruit, pink or red Grapefruit, white Grapefruit juice, pink or red, unsweetened Grapefruit juice, white, unsweetened Grapes, green Green beans, raw Green beans, cooked Guava Honeydew melon Jalepeo peppers, raw Jicama Kale, cooked Kiwifruit Lemons Lettuce, Bibb (a.k.a. Boston) Lettuce, iceberg Lettuce, green leaf Lettuce, red leaf Lettuce, Romaine cup (about 4 figs) cup juice medium medium 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

3.7 0.2 1.4 1.3 0.3

4 15 1187 39 815

1 0 44 40 70

253 250 178 175 300

3 6 13 12 19

cup cup (~15 grapes) cup cup 1 fruit cup, cubed cup, sliced cup, sliced cup, chopped 1 large 1 medium 1 cup, shredded 1 cup, shredded 1 cup, shredded 1 cup, shredded 1 cup, 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

0.2 0.7 1.9 2.0 3.0 0.7 1.3 2.9 1.3 3.1 1.6 0.6 0.9 0.5 0.3 1.0

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, Inc. Find more information on fruits, vegetables, and nutrition at www.dole5aday.com.

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 Limes Mandarin orange segments, in light syrup Mangos Mushrooms, raw Mustard greens, raw Mustard greens, cooked Napa cabbage, cooked Nectarines Okra, cooked Olives, black Onions, white Onions, green/ scallions Oranges Orange juice, fresh Orange juice, from concentrate Papayas Parsnips, cooked Peaches Pears 1 medium cup Weight grams 67 126 Calories 20 77 Fiber
grams

Vitamin A
International Units

Vitamin C
milligrams

Potassium
milligrams

Folate
micrograms

1.9 0.9

34 1058

20 25

68 98

5 6

cup (about 1/3 of a medium fruit) cup, chopped 1 cup cup cup, chopped 1 medium fruit cup (~ 4 pods) cup, whole cup, chopped cup, chopped 1 medium 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

1.5 0.4 1.8 1.4 0.8 2.3 1.6 1.1 1.1 1.3 3.1 0.4

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

cup cup, cubed cup, sliced 1 medium 1 medium

187 70 78 98 166

82 27 55 38 96

0.4 1.3 2.8 1.5 5.1

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, Inc. Find more information on fruits, vegetables, and nutrition at www.dole5aday.com.

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 Peas, cooked Persimmons, Japanese-style Pineapple, fresh, traditional varieties Pineapple, fresh, extra sweet varieties Pineapple, canned, in its own juices Pineapple juice, canned, without added vitamin C Pineapple juice, canned, with added vitamin C Plantains, cooked Plums Plums, dried (a.k.a. prunes) Pomegranates Potatoes, baked, flesh and skin Potatoes, baked, flesh only Prune juice Pummelo Pumpkin, canned Pumpkin, cooked from fresh cup 1 medium Weight grams 80 168 Calories 67 118 Fiber
grams

Vitamin A
International Units

Vitamin C
milligrams

Potassium
milligrams

Folate
micrograms

4.4 6.0

641 2733

11 13

217 270

50 13

cup, chopped cup, chopped cup, chunks cup juice

78

35

1.0

40

13

97

78 91 188

40 54 105

1.1 1.2 0.4

44 45 9

44 9 20

84 112 252

15 5 43

cup juice

188

105

0.4

45

252

43

cup, sliced 2 medium fruit cup, ~ 5 prunes 1 medium cup cup cup cup, slices cup cup, boiled

77 132 43 154 61 61 192 95 123 123

89 61 102 105 57 57 136 36 42 24

1.8 1.8 3.0 0.9 1.3 0.9 1.9 0.9 3.6 1.3

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, Inc. Find more information on fruits, vegetables, and nutrition at www.dole5aday.com.

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 Quince Radicchio, raw Radishes Raisins Raspberries Rhubarb, raw Rutabagas, cooked Shallots Snow pea pods, raw Snow pea pods, cooked Spinach, raw Spinach, cooked Strawberries, fresh Strawberries, fresh Strawberries, frozen Sweet potatoes, raw Sweet potatoes, baked Swiss chard, cooked Sun-dried tomatoes Tangerines Tomatoes, orange 1 medium 1 cup, shredded cup, sliced, ~10 medium radishes cup cup 1 cup, diced cup, mashed cup, chopped 1 cup, whole cup, whole 1 cup, packed leaves cup cup, sliced cup, whole cup, whole cup, sliced cup, mashed cup, chopped 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

1.7 1.4 0.9 1.5 4.0 2.2 2.2 1.2 1.6 2.2 0.7 2.2 1.7 1.4 1.6 2.0 3.3 1.8 1.7 1.5 1.1

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, Inc. Find more information on fruits, vegetables, and nutrition at www.dole5aday.com.

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 Tomatoes, red 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 cup, mashed 1 cup cup, cubed cup, cubed cup cup cup, sliced cup, 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

1.5 0.9 2.3 0.2 0.3 2.7 1.9 2.1 0.6 1.3

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, and to strive to eat one fruit or vegetable from each color group each day. 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, Inc. Find more information on fruits, vegetables, and nutrition at www.dole5aday.com.