Fruit & Vegetable Nutrition Facts Chart

Search the chart below for serving size information as well as dietary fiber, vitamin A, vitamin C, potassium and folate content for over 100 fruits and vegetables commonly found in U.S. supermarkets.

Clicking on a highlighted fruit or vegetable will take you to the corresponding chapter in the Fruit & Vegetable Encyclopedia where you can learn about the history of that item, how and where it is grown, availability, nutrition information, storage and preparation tips, and much more.

Nutrient data were obtained from the USDA Nutrient Database for Standard Reference (SR18).

Fruit & Vegetable Nutrition Facts Chart
Fruit or Vegetable
Serving Size
Weight (g)
Calories
Fiber (g)
Vitamin A
Vitamin C (mg)
Potassium (mg)
Folate
Acorn squash, baked 1/2 cup, cubed 103 57 4.5 439 11 448 19
Apples 1 medium apple 138 72 3.3 75 6 148 4
Apple juice 1 cup juice 248 117 0.2 2 2 295 0
Apple juice (with added vitamin C) 1 cup juice 248 117 0.2 2 103 295 0
Apricots fresh 2 medium apricots 70 34 1.4 1348 7 182 6
Apricots canned, in juice 1/2 cup 122 59 2 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 90 20 1.8 905 7 202 134
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 15 1.3 276 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 72 31 3.8 154 15 117 18
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, shredded 70 9 0.7 3128 32 176 46
Bok choy, cooked 1 cup, chopped 170 20 1.7 7223 44 631 70
Boysenberries 1/2 cup 66 33 3.5 44 2 92 42
Broccoli, raw 1/2 cup, cut pieces 46 15 1.2 283 41 144 29
Broccoli, cooked 1/2 cup 78 27 2.6 1207 51 229 84
Brussels Sprouts 1/2 cup, about 4 sprouts 78 28 2 604 48 247 47
Butternut squash, cooked 1/2 cup 103 46 2.1 10950 22 363 28
Cabbage, raw 1 cup shredded 70 17 2 120 23 172 30
Cabbage, green, cooked 1 cup shredded 150 33 2.9 210 30 146 30
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 10255 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 50 28 96 18
Cauliflower, green cooked 1/2 cup, chopped 62 14 1.7 7 28 88 27
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 66 11 1.1 37 5 82 61
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, (Nutrition Pro) 1/2 cup 75 14 0.9 467 10 178 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 55 25 2.5 33 7 47 1
Cranberries, raw 1/2 cup whole berries 48 22 2.2 28 6 40 0
Cranberries, dried, sweetened 1/3 cup 40 123 2.3 0 0 16 0
Cucumber 1/2 cup, sliced 52 8 0.3 55 2 76 4
Currants, dried 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 0 253 3
Grape juice, purple, unsweetened 3/4 cup juice 190 116 0.2 15 0 250 6
Grapefruit, pink or red 1/2 medium 123 52 2 1414 38 166 16
Grapefruit, white 1/2 medium 118 39 1.3 39 439 175 12
Grapefruit juice, pink 3/4 cup 185 72 0.3 (Original Value) 815 70 300 19
Grapefruit juice, white, unsweetened 3/4 cup 185 70 0.2 13 54 283 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 2 438 6 91 21
Guava 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 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 0
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 55 8 0.7 276 2 78 16
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 47 8 1 2729 11 116 64
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 0.3 0 1 111 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 0.9 532 9 124 29
Nectarines 1 medium fruit 136 60 2.3 452 7 273 7
Okra, cooked 1/2 cup 80 18 2 226 13 108 37
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 186 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 2733 13 270 13
Pineapple, fresh varieites 1/2 cup, chopped 78 37 1.1 43 28 89 12
Pineapple, fresh, extra sweet varieties 1/2 cup, diced 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 added vitamin C 3/4 cup juice 188 99 0.4 9 82 244 34
Plantains, cooked 1/2 cup slices 77 89 1.8 700 8 358 20
Plums 2 medium plum 132 61 1.8 455 13 207 7
Plums, dried (prunes) 1/4 cup, about 5 medium prunes 43 102 3 332 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 0.9 0 8 239 5
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 1.3 6115 6 282 11
Quince medium 92 52 1.7 37 14 181 3
Radicchio, raw 1 cup, shredded 40 9 0.4 11 3 121 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 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 9434 2 224 7
Sweet Potatoes, baked 1/2 cup, mashed 100 76 2.5 15740 13 230 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 111 18 1 1661 18 235 32
Tomatoes, red, cooked 1 medium 123 22 0.9 601 28 268 16
Tomatoes, yellow 1 medium 212 32 1.5 0 19 547 64
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