Fruits »  Seasonal fruits »  Fruit nutritional value

The nutritional values and the energies gained by the fruits and vegetables are

Apples Serving size 1 Medium apple Calories 72 Vitamin A 75 Weight 138 Fibres 3.3 Vitamin C 6

Apple Juice/Apple Juice(with Added Vitamin C) Serving size 3/4 cup juice Calories 87 Vitamin A 2 Weight 186 Fibres 0.2 Vitamin C 2/77

Apricot Serving size 2 medium apricots Calories 70 Vitamin A 1348 Weight 70 Fibres 1.4 Vitamin C 7

Apricot juice Serving size 1/2 cup Calories 59 Vitamin A 2063 Weight 122 Fibres 2.0 Vitamin C 6

Apricots dried Serving size 1/4 cup Calories 78 Vitamin A 1171 Weight 33 Fibres 2.4 Vitamin C 0

Asian Pears Serving size 1 medium Calories 51 Vitamin A 0 Weight 122 Fibres 4.4 Vitamin C 5

Banana Serving size 1 Medium Banana Calories 105 Vitamin A 76 Weight 118 Fibres 3.1 Vitamin C 10

Blackberries Serving size Fresh 1/2 cup Calories 41 Vitamin A 39 Weight 73 Fibres 1.7 Vitamin C 7

Blueberries Serving size Frozen 1/2 cup Calories 40 Vitamin A 36 Weight 78 Fibres 2.1 Vitamin C 2

Cabbage, green, cooked Serving size 1/2 cup Calories 16 Vitamin A 105 Weight 75 Fibres 1.4 Vitamin C 15

Carrots, raw Serving size 1 medium carrot, raw Calories 25 Vitamin A 7342 Weight 61 Fibres 1.7 Vitamin C 4

Cauliflower, white cooked Serving size 1/2 cup, cut chopped Calories 14 Vitamin A 7 Weight 62 Fibres 1.77 Vitamin C 28

Cucumber Serving size 1/2 cup, sliced Calories 8 Vitamin A 55 Weight 52 Fibres 0.3 Vitamin C 2

Dates 42 117 3.3 4 0 Serving size 5 dates Calories 117 Vitamin A 4 Weight 42 Fibres 3.3 Vitamin C 0

Figs, dried Serving size 1/4 cup (about 4 figs) Calories 93 Vitamin A 4 Weight 38 Fibres 3.7 Vitamin C 1

Grapefruit juice, pink or red, unsweetened Serving size 3/4 cup Calories 72 Vitamin A 815 Weight 185 Fibres 0.3 Vitamin C 70

Guava Serving size 1 Fruit Calories 37 Vitamin A 343 Weight 55 Fibres 3.0 Vitamin C 126

Mushrooms, raw Serving size 1/2 cup chopped Calories 8 Vitamin A 0 Weight 35 Fibres 0.4 Vitamin C 1

Olives Serving size 1/4 cup whole Calories 39 Vitamin A 135 Weight 34 Fibres 1.1 Vitamin C 0

Onions, white Serving size 1/2 cup, chopped Calories 34 Vitamin A 2 Weight 80 Fibres 1.1 Vitamin C 5

Orange juice (fresh) Serving size 3/4 cup juice Calories 84 Vitamin A 372 Weight 187 Fibres 0.4 Vitamin C 96

Papayas Serving size 1/2 cup, cubed Calories 27 Vitamin A 766 Weight 70 Fibres 1.3 Vitamin C 43

Pears, cooked Serving size 1/2 cup Calories 67 Vitamin A 641 Weight 80 Fibres 4.4 Vitamin C 11

Pineapple juice with added vitamin C Serving size 3/4 cup juice Calories 105 Vitamin A 9 Weight 188 Fibres 0.4 Vitamin C 45

Pomegranates Serving size 1 medium Calories 105 Vitamin A 166 Weight 154 Fibres 0.9 Vitamin C 9

Potatoes, baked, flesh only skin Serving size 1/2 cup Calories 57 Vitamin A 6 Weight 61 Fibres 1.3 Vitamin C 6

Pumpkin, cooked from fresh Serving size 1/2 cup, boiled Calories 24 Vitamin A 6115 Weight 123 Fibres 1.36 Vitamin C 6

Spinach, raw Serving size 1 cup packed leaves Calories 7 Vitamin A 2813 Weight 30 Fibres 0.7 Vitamin C 8

Strawberries Serving size fresh 1/2 cup, whole Calories 23 Vitamin A 9 Weight 72 Fibres 1.4 Vitamin C 42

Tomatoes, red Serving size 1 medium Calories 22 Vitamin A 1025 Weight 123 Fibres 1.5 Vitamin C 16

Turnips, cooked Serving size 1/2 cup, mashed Calories 25 Vitamin A 0 Weight 115 Fibres 2.3 Vitamin C 13

Watermelon Serving size 1/2 cup, cubed Calories 23 Vitamin A 438 Weight 77 Fibres 0.3 Vitamin C 6

Zucchini squash, cooked Serving size 1/2 cup sliced Calories 14 Vitamin A 1005 Weight 90 Fibres 1.3 Vitamin C 4

Apples 1 Medium apple 72 75 138 3.3 6

Apple Juice/Apple Juice(with Added Vitamin C) 3/4 cup juice 87 2 186 0.2 2/77

Apricot 2 medium apricots 70 1348 70 1.4 7

Apricot juice 1/2 cup 59 2063 122 2.0 6

Apricots dried 1/4 cup 78 1171 33 2.4 0

Asian Pears 1 medium 51 0 122 4.4 5

Banana 1 Medium Banana 105 76 118 3.1 10

Blackberries Fresh 1/2 cup 41 39 73 1.7 7

Blueberries Frozen 1/2 cup 40 36 78 2.1 2

Cabbage, green, cooked 1/2 cup 16 105 75 1.4 15

Carrots, raw 1 medium carrot, raw 25 7342 61 1.7 4

Cauliflower, white cooked 1/2 cup, cut chopped 14 7 62 1.77 28

Cucumber 1/2 cup, sliced 8 55 52 0.3 2

Dates 42 117 3.3 4 0 5 dates 117 4 42 3.3 0

Figs, dried 1/4 cup (about 4 figs) 93 4 38 3.7 1

Grapefruit juice, pink or red, unsweetened 3/4 cup 72 815 185 0.3 70

Guava 1 Fruit 37 343 55 3.0 126

Mushrooms, raw 1/2 cup chopped 8 0 35 0.4 1

Olives 1/4 cup whole 39 135 34 1.1 0

Onions, white 1/2 cup, chopped 34 2 80 1.1 5

Orange juice (fresh) 3/4 cup juice 84 372 187 0.4 96

Papayas 1/2 cup, cubed 27 766 70 1.3 43

Pears, cooked 1/2 cup 67 641 80 4.4 11

Pineapple juice with added vitamin C 3/4 cup juice 105 9 188 0.4 45

Pomegranates 1 medium 105 166 154 0.9 9

Potatoes, baked, flesh only skin 1/2 cup 57 6 61 1.3 6

Pumpkin, cooked from fresh 1/2 cup, boiled 24 6115 123 1.36 6

Spinach, raw 1 cup packed leaves 7 2813 30 0.7 8

Strawberries fresh 1/2 cup, whole 23 9 72 1.4 42

Tomatoes, red 1 medium 22 1025 123 1.5 16

Turnips, cooked 1/2 cup, mashed 25 0 115 2.3 13

Watermelon 1/2 cup, cubed 23 438 77 0.3 6

Zucchini squash, cooked 1/2 cup sliced 14 1005 90 1.3 4