Chart




Fruit & Vegetable Nutrition Facts Chart



Fruit or
Vegetable
Serving gram
Weight grams
calories
Fiber grams
Vitamin A
VITAMIN c
POTASSIUM
Folate
Acorn squash, baked
1/2 cup, cubed
102
107
4.5
439
11
448
20
Apples
1 medium apple
138
72
3.3
75
6
148
4
Apple juice
3/4 cup juice
186
87
0.2
2
2
221
0
Apple juice (with added vitamin C)
3/4 cup juice
186
87
0.2
2
77
221
0
Apricots fresh
2 medium apricots
70
34
1.4
1348
7
181
6
Apricots canned, in juice
1/2 cup
122
59
2.0
2063
6
201
2
Apricots dried
1/4 cup
33
78
2.4
1171
0
378
3
Artichokes cooked
1 medium
120
60
6.5
212
12
425
61
Artichoke hearts, canned
1/2 cup
84
42
4.5
149
8
297
43
Arugula
1 cup
20
5
0.3
475
3
74
19
Asian Pears
1 medium
122
51
4.4
0
5
148
10
Asparagus
raw
5 medium spears
80
16
1.7
605
5
162
42
Asparagus
cooked
6 medium spears or 1/2 cup chopped
75
16
1.5
754
6
168
112
Avocado, California
1/5 medium
35
58
2.4
51
3
175
31
Bananas
1 medium banana
118
105
3.1
76
10
422
24
Beets
1/2 cup sliced beets, cooked
85
37
1.7
30
3
259
68
Beet Greens, cooked
1/2 cup
72
19
2.1
5511
18
654
10
Bell Peppers, sweet, green
1/2 cup chopped
75
19
1.5
276
60
130
8
Bell Peppers, sweet, red
1/2 cup chopped
75
19
1.5
2333
142
157
13
Bell Peppers, sweet, yellow
1/2 cup chopped
75
20
0.7
150
138
159
20
Blackberries, frozen
1/2 cup
76
48
3.8
86
2
106
26
Blackberries, fresh
1/2 cup
73
41
1.7
39
7
56
4
Blueberries, fresh
1/2 cup
73
41
1.7
39
7
56
4
Blueberries, frozen
1/2 cup
78
40
2.1
36
2
42
5
Bok choy, raw
1 cup, chopped
70
9
0.7
3128
32
176
46
Bok choy, cooked
1/2 cup, chopped
85
10
0.8
3612
22
315
35
Boysenberries
1/2 cup
66
33
3.5
44
2
92
42
Broccoli, raw
1/2 cup, cut pieces
44
15
1.1
290
40
139
28
Broccoli, cooked
1/2 cup
78
27
2.6
1534
51
229
84
Brussels Sprouts
1/2 cup, about 4 sprouts
78
28
2.0
604
48
247
47
Butternut squash, baked
1/2 cup
103
41
3.2
11434
16
291
19
Cabbage, green, raw
1 cup shredded
89
21
2.0
152
29
219
38
Cabbage, green, cooked
1/2 cup
75
16
1.4
105
15
73
15
Cabbage, red, raw
1 cup, chopped
89
28
1.9
993
51
216
16
Cabbage, red, cooked
1/2 cup
75
22
1.9
25
8
196
18
Cantaloupe
1/2 cup, cubed
80
27
0.7
2706
30
214
17
Carambola
(a.k.a. star fruit)
1 medium
91
28
2.5
56
31
121
11
Carrots, raw
1 medium carrot, raw
61
25
1.7
7342
4
195
12
Carrots, cooked
1/2 cup, sliced coins
78
27
2.3
13418
3
183
11
Carrots, baby, raw
8 medium carrots
80
28
1.4
11032
7
190
26
Cauliflower, green raw
1/2 cup, chopped
32
10
1.0
50
28
96
18
Cauliflower, green cooked
1/2 cup, chopped
62
20
2.0
87
45
172
25
Cauliflower, white raw
1/2 cup, cut chopped
50
12
1.2
6
23
152
28
Cauliflower, white cooked
1/2 cup, cut chopped
62
14
1.7
7
28
88
27
Celery, raw
2 medium stalks
80
11
1.3
359
3
208
29
Chayote, raw
1/2 cup,chopped pieces
80
19
2.2
38
6
138
14
Cherimoya
1/2 cup, chopped
78
58
1.8
0
9
210
14
Cherries
1/2 cup, about 10 cherries
73
46
1.5
46
5
161
3
Cherry tomatoes
1/2 cup (about 5 tomatoes)
75
13
0.9
621
10
177
11
Chile peppers, green, raw
1/2 cup, chopped
75
30
1.1
884
182
255
17
Chile peppers, red, raw
1/2 cup, chopped
75
30
1.1
714
108
242
17
Collard Greens, cooked
1/2 cup, chopped
95
25
2.7
7708
17
110
88
Corn, yellow cooked
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
Kernels from 1 medium cob
63
59
1.8
146
3
158
20
Corn-on-the cob, white, cooked
Kernels from 1 medium cob
63
59
1.3
3
3
158
20
Cranberries, raw
1/2 cup
48
23
2
22
6
34
4
Cranberries, raw
1/2 cup whole berries
48
22
2.2
28
6
40
0
Cranberries, dried, unsweetened
1/4 cup
30
92
1.7
0
0
12
0
Cucumber
1/2 cup, sliced
52
8
0.3
55
2
76
4
Currants, died
1/4 cup
36
102
2.4
26
2
321
4
Dates
5 dates
42
117
3.3
4
0
272
8
Eggplant, cooked
1/2 cup, cubed
50
17
1.2
18
1
61
7
Endive, Raw
1 cup chopped
50
8
1.6
1084
3
157
71
Figs, raw
2 medium
100
74
2.9
142
2
232
6
Figs, dried
1/4 cup (about 4 figs)
38
93
3.7
4
1
253
3
Grape juice, purple, unsweetened
3/4 cup juice
190
116
0.2
15
0
250
6
Grapefruit, pink or red
1/2 medium
128
41
1.4
1187
44
178
13
Grapefruit, white
1/2 medium
118
39
1.3
39
40
175
12
Grapefruit juice, pink or red, unsweetened
3/4 cup
185
72
0.3
815
70
300
19
Grapefruit juice, white, unsweetened
3/4 cup
185
72
0.2
61
71
300
19
Grapes, green
1/2 cup, about 15 grapes
77
53
0.7
51
8
147
2
Green Beans, raw
1/2 cup
55
17
1.9
380
9
115
20
Green beans, cooked
1/2cup
63
22
2.0
438
6
91
21
Green peas, cooked
1/2 cup
63
22
2.0
438
6
91
21
Guava
1 fruit
55
37
3.0
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
1/2 cup sliced
60
23
2.9
13
12
90
7
Kale, cooked
1/2 cup chopped
65
18
1.3
8854
27
148
8
Kiwifruit
1 large
91
56
3.1
159
68
302
35
Lemons
1 medium
58
17
1.6
13
31
80
6
Lettuce, Bibb (a.k.a. Boston)
1 cup, shredded
55
7
0.6
1822
2
131
40
Lettuce, iceberg
1 cup, shredded
72
10
0.9
361
2
102
21
Lettuce, green leaf
1 cup, shredded
36
5
0.5
2666
7
70
14
Lettuce, red leaf
1 cup, shredded
28
4
0.3
2098
1
52
10
Lettuce, Romaine
1 cup, shredded
56
8
1
730
13
162
76
Limes
1 medium
67
20
1.9
34
20
68
5
Mandarin oranges, canned
1/2 cup
126
77
0.9
1058
25
98
6
Mangos
1/2 cup (about 1/3 of a medium fruit)
83
54
1.5
631
23
129
12
Mushrooms, raw
1/2 cup, chopped
35
8
0.4
0
1
110
6
Mustard greens, raw
1 cup
56
15
1.8
5880
39
198
105
Mustard greens, cooked
1/2 cup
70
10
1.4
4426
18
141
51
Napa cabbage, cooked
1/2 cup, chopped
55
7
0.8
143
2
47
23
Nectarines
1 medium fruit
136
60
2.3
452
7
273
7
Okra, cooked
1/2 cup (about 4 pods)
50
16
1.6
188
11
152
44
Olives, black
1/4 cup, whole
34
39
1.1
135
0
3
0
Onions, white
1/2 cup, chopped
80
34
1.1
2
5
115
15
Onions, green/scallions
1/2 cup, chopped
50
16
1.3
498
9
138
32
Oranges
1 medium
131
62
3.1
295
70
237
39
Orange juice (from concentrate)
3/4 cup juice
187
82
0.4
146
61
355
34
Orange juice (fresh)
3/4 cup juice
187
84
0.4
372
93
372
56
Papayas
1/2 cup, cubed
70
27
1.3
766
43
180
27
Parsnips, cooked
1/2 cup sliced
78
55
2.8
0
10
286
45
Peaches
1 medium
98
38
1.5
319
7
186
4
Pears
1 medium
166
96
5.1
38
7
198
12
Peas, cooked
1/2 cup
80
67
4.4
641
11
217
50
Persimmons, Japanese-style
1/2 medium
168
118
6.0
2733
13
270
13
Pineapple, fresh varieites
1/2 cup, chopped
78
35
1.0
40
13
97
9
Pineapple, fresh, extra sweet varieties
1/2 cup, chopped
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
105
0.4
9
20
252
43
Pineapple juice with added vitamin C
3/4 cup juice
188
105
0.4
9
45
252
43
Plantains, cooked
1/2 cup slices
77
89
1.8
700
8
358
20
Plums
2 medium plum
132
61
1.8
700
8
358
20
Plums, dried (prunes)
1/4 cup, about 5 medium prunes
43
102
3.0
332
0
311
2
Pomegranates
1 medium
154
105
0.9
166
9
399
9
Potatoes, baked, flesh and skin skin
1/2 cup
61
57
1.3
6
6
326
17
Potatoes, baked, flesh only skin
1/2 cup
61
57
1.3
6
6
326
17
Prune juice
3/4 cup
192
136
1.9
6
8
530
0
Pummelo
1/2 cup, slices
95
36
0.9
8
58
205
0
Pumpkin, canned
1/2 cup
123
42
3.6
19065
5
252
15
Pumpkin, cooked from fresh
1/2 cup, boiled
123
24
1.36
6115
6
282
0
Quince
1 medium
92
52
1.7
37
14
181
3
Radicchio, raw
1 cup, shredded
40
9
1.4
11
3
121
24
Radishes
1/2 cup sliced, about 10 medium radishes
58
9
0.9
4
9
135
14
Raisins
1/4 cup
42
123
1.5
0
1
309
2
Raspberries
1/2 cup
62
32
4.0
20
16
93
13
Rhubarb, raw
1 cup, diced
122
26
2.2
124
10
351
9
Rutabegas, cooked
1/2 cup, mashed
120
47
2.2
2
23
391
18
Shallots
1/2 cup, chopped
80
58
1.2
952
6
267
27
Snow pea pods, raw
1 cup whole
63
26
1.6
685
38
126
26
Snow pea pods, cooked
1/2 cup, whole
80
34
2.2
824
38
192
23
Spinach, raw
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
1/2 cup, sliced
83
27
1.7
10
49
127
20
Strawberries, fresh
1/2 cup, whole
72
23
1.4
9
42
110
17
Strawberries, frozen
1/2 cup, whole
75
26
1.6
34
31
110
13
Sweet Potatoes, raw
1/2 cup, sliced
67
57
2.0
9434
2
224
7
Sweet Potatoes, baked
1/2 cup, mashed
100
90
3.3
19218
20
475
6
Swiss chard, cooked
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
1 medium
84
45
1.5
572
22
139
13
Tomatoes, orange
1 medium
84
45
1.5
572
22
139
13
Tomatoes, red
1 medium
123
22
1.5
1025
16
292
18
Tomatoes, yellow
1 medium
123
18
0.9
0
11
317
37
Turnips, cooked
1/2 cup, mashed
115
25
2.3
0
13
204
10
Watercress
1 cup
34
4
0.2
1598
15
112
3
Watermelon
1/2 cup, cubed
77
23
0.3
438
6
86
2
Yam, cooked
1/2 cup cubed
68
79
2.7
83
8
456
11
Yellow snap beans, raw
1/2 cup
55
17
1.9
59
9
115
20
Yellow snap beans, cooked
1/2 cup
63
22
2.1
51
6
187
21
Zucchini squash, raw
1/2 cup sliced
57
9
0.6
113
10
148
16
Zucchini squash, cooked
1/2 cup sliced
90
14
1.3
1005
4
228
15









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