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. 
                
               Click on 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 (SR17). 
                Fruit or                                                                     
                Vegetable 
                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      3/4 cup juice            186        87          0.2           2            77          221             0 
                added vitamin C) 
                Apricots fresh         2 medium apricots         70        34          1.4         1348           7           181             6 
                Apricots canned,       1/2 cup                  122        59          2.0         2063           6           201             2 
                in juice 
               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,     1/2 cup                  84        42        4.5          149           8          297           43 
               canned 
               Arugula               1 cup                    20        5         0.3          475           3           74           19 
               Asian Pears           1 medium                122        51        4.4           0            5          148           10 
               Asparagus             5 medium spears          80        16        1.7          605           5          162           42 
               raw 
               Asparagus             6 medium spears          75        16        1.5          754           6          168          112 
               cooked                or 1/2 cup 
                                     chopped 
               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           85        37        1.7          30            3          259           68 
                                     beets, cooked 
               Beet Greens,          1/2 cup                  72        19        2.1         5511          18          654           10 
               cooked 
               Bell Peppers,        1/2 cup chopped        75        19        1.5         276          60          130          8 
               sweet, green 
               Bell Peppers,        1/2 cup chopped        75        19        1.5        2333         142          157          13 
               sweet, red 
               Bell Peppers,        1/2 cup chopped        75        20        0.7         150         138          159          20 
               sweet, yellow 
               Blackberries,        1/2 cup                76        48        3.8          86          2           106          26 
               frozen 
               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,         1/2 cup                78        40        2.1          36          2           42           5 
               frozen 
               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       78       28         2.0        604          48          247          47 
                                    sprouts 
              Butternut squash,     1/2 cup               103       41         3.2       11434         16          291          19 
              baked 
              Cabbage, green,       1 cup shredded         89       21         2.0        152          29          219          38 
              raw 
              Cabbage, green,       1/2 cup                75       16         1.4        105          15          73           15 
              cooked 
              Cabbage, red, raw     1 cup, chopped         89       28         1.9        993          51          216          16 
              Cabbage, red,         1/2 cup                75       22         1.9         25           8          196          18 
              cooked 
              Cantaloupe            1/2 cup, cubed         80       27         0.7        2706         30          214          17 
              Carambola             1 medium               91       28         2.5         56          31          121          11 
              (a.k.a. star fruit) 
              Carrots, raw          1 medium carrot,       61       25         1.7        7342          4          195          12 
                                    raw