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).
Fruit or
Vegetable

5 A Day
Serving Size

Weight
grams

Calories

Fiber

Vitamin A

Vitamin C

Potassium

Folate

grams

International
Units

milligrams

milligrams

micrograms

Acorn squash,
baked
Apples

cup,
cubed
1 medium

102

107

4.5

439

11

448

20

138

72

3.3

75

148

Apple juice

cup juice

186

87

0.2

221

Apple juice,
with added
vitamin C
Apricots, fresh

cup juice

186

87

0.2

77

221

2 medium

70

34

1.4

1348

181

Apricots,
canned, in
juice
Apricots, dried

cup

122

59

2.0

2063

201

cup

33

78

2.4

1171

378

Artichokes,
cooked
Artichoke
hearts, canned
Arugula

1 medium

120

60

6.5

212

12

425

61

cup

84

42

4.5

149

297

43

1 cup

20

0.3

475

74

19

Asian Pears

1 medium

122

51

4.4

148

10

Asparagus,
raw
Asparagus,
cooked
Avocado,
California
Bananas

5 medium
spears
5 medium
spears
1/5 medium

80

16

1.7

605

162

42

75

16

1.5

754

168

112

35

58

2.4

51

175

31

1 medium

118

105

3.1

76

10

422

24

Beets, cooked

cup, sliced

85

37

1.7

30

259

68

Beet greens,
cooked
Bell peppers,
sweet, green
Bell peppers,
sweet, red
Bell peppers,
sweet, yellow
Blackberries,
fresh

cup

72

19

2.1

5511

18

654

10

cup,
chopped
cup,
chopped
cup,
chopped
cup

75

15

1.3

276

60

130

75

19

1.5

2333

142

157

13

75

20

0.7

150

138

159

20

72

31

3.8

154

15

117

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).
Fruit or
Vegetable

5 A Day
Serving Size

Weight
grams

Calories

Blackberries,
frozen
Blueberries,
fresh
Blueberries,
frozen
Bok choy, raw

cup

76

cup

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

Fiber

Vitamin A

Vitamin C

Potassium

Folate

grams

International
Units

milligrams

milligrams

micrograms

48

3.8

86

106

26

73

41

1.7

39

56

cup

78

40

2.1

36

42

1 cup,
chopped
cup,
chopped
cup

70

0.7

3128

32

176

46

85

10

0.8

3612

22

315

35

66

33

3.5

44

92

42

cup
chopped
cup
chopped
cup, about
4 sprouts

44

15

1.1

290

40

139

28

78

27

2.6

1534

51

229

84

78

28

2.0

604

48

247

47

cup

103

41

3.2

11434

16

291

19

1 cup,
chopped
cup

89

21

2.0

152

29

219

38

75

16

1.4

105

15

73

15

1 cup,
chopped
cup

89

28

1.9

993

51

216

16

75

22

1.9

25

196

18

cup,
cubed
1 medium

80

27

0.7

2706

30

214

17

91

28

2.5

56

31

121

11

1 medium

61

25

1.7

7342

195

12

cup, sliced

78

27

2.3

13418

183

11

8 medium

80

28

1.4

11032

190

26

cup,
chopped
cup,
chopped
cup,
chopped

32

10

1.0

50

28

96

18

62

20

2.0

87

45

172

25

50

12

1.2

23

152

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).
Fruit or
Vegetable

5 A Day
Serving Size

Weight
grams

Calories

Fiber

Vitamin A

Vitamin C

Potassium

Folate

grams

International
Units

milligrams

milligrams

micrograms

Cauliflower,
white, cooked
Celery, 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

62

14

1.7

28

88

27

80

11

1.3

359

208

29

80

19

2.2

38

138

14

78

58

1.8

210

14

73

46

1.5

46

161

75

13

0.9

621

10

177

11

75

30

1.1

884

182

255

17

75

30

1.1

714

108

242

17

95

25

2.7

7708

17

110

88

82

89

2.3

216

204

38

cup

82

89

2.2

204

38

Kernels from 1
medium cob

63

59

1.8

146

158

20

Kernels from 1
medium cob

63

59

1.3

158

20

cup whole
berries
cup

48

22

2.2

28

40

30

92

1.7

12

cup, sliced

52

0.3

55

76

Currants, dried

cup

36

102

2.4

26

321

Dates

5 dates

42

117

3.3

272

cup,
cubed
1 cup,
chopped
2 medium

50

17

1.2

18

61

50

1.6

1084

157

71

100

74

2.9

142

232

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

Eggplant,
cooked
Endive, raw
Figs, raw

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).
Fruit or
Vegetable

Fiber

Vitamin A

Vitamin C

Potassium

Folate

grams

International
Units

milligrams

milligrams

micrograms

93

3.7

253

190

116

0.2

15

250

medium

128

41

1.4

1187

44

178

13

medium

118

39

1.3

39

40

175

12

cup

185

72

0.3

815

70

300

19

cup

185

72

0.2

61

71

300

19

cup
(~15 grapes)
cup

77

53

0.7

51

147

55

17

1.9

380

115

20

cup

63

22

2.0

438

91

21

1 fruit

55

37

3.0

343

126

229

27

cup, cubed

89

32

0.7

44

16

202

17

cup, sliced

45

14

1.3

360

20

97

21

60
65

23
18

2.9
1.3

13
8854

12
27

90
148

7
8

Kiwifruit

cup, sliced
cup,
chopped
1 large

91

56

3.1

159

68

302

35

Lemons

1 medium

58

17

1.6

13

31

80

Lettuce, bibb
(a.k.a. Boston)
Lettuce,
iceberg
Lettuce, green
leaf
Lettuce,
red leaf
Lettuce,
Romaine

1 cup,
shredded
1 cup,
shredded
1 cup,
shredded
1 cup,
shredded
1 cup,
shredded

55

0.6

1822

131

40

72

10

0.9

361

102

21

36

0.5

2666

70

14

28

0.3

2098

52

10

47

1.0

2729

11

116

64

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

5 A Day
Serving Size

Weight
grams

Calories

cup (about
4 figs)
cup juice

38

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).
Fruit or
Vegetable

Fiber

Vitamin A

Vitamin C

Potassium

Folate

grams

International
Units

milligrams

milligrams

micrograms

20

1.9

34

20

68

126

77

0.9

1058

25

98

cup (about
1/3 of a
medium fruit)
cup,
chopped
1 cup

83

54

1.5

631

23

129

12

35

0.4

110

56

15

1.8

5880

39

198

105

cup

70

10

1.4

4426

18

141

51

cup,
chopped

55

0.8

143

47

23

1 medium fruit

136

60

2.3

452

273

cup
(~ 4 pods)
cup, whole

50

16

1.6

188

11

152

44

34

39

1.1

135

cup,
chopped
cup,
chopped
1 medium

80

34

1.1

115

15

50

16

1.3

498

138

32

131

62

3.1

295

70

237

39

Orange juice,
fresh

cup

187

84

0.4

372

93

372

56

Orange juice,
from
concentrate
Papayas

cup

187

82

0.4

146

61

355

34

cup, cubed

70

27

1.3

766

43

180

27

cup, sliced

78

55

2.8

10

286

45

1 medium

98

38

1.5

319

186

1 medium

166

96

5.1

38

198

12

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

Parsnips,
cooked
Peaches
Pears

5 A Day
Serving Size

Weight
grams

Calories

1 medium

67

cup

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).
Fruit or
Vegetable

5 A Day
Serving Size

Weight
grams

Calories

cup

80

Persimmons

1 medium

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

Peas, cooked

Potatoes,
baked, flesh
and skin
Potatoes,
baked, flesh
only
Prune juice
Pummelo
Pumpkin,
canned
Pumpkin,
cooked from
fresh

Fiber

Vitamin A

Vitamin C

Potassium

Folate

grams

International
Units

milligrams

milligrams

micrograms

67

4.4

641

11

217

50

168

118

6.0

2733

13

270

13

cup,
chopped

78

35

1.0

40

13

97

cup,
chopped

78

40

1.1

44

44

84

15

cup,
chunks

91

54

1.2

45

112

cup juice

188

105

0.4

20

252

43

cup juice

188

105

0.4

45

252

43

cup, sliced

77

89

1.8

700

358

20

2 medium fruit

132

61

1.8

455

13

207

cup,
~ 5 prunes
1 medium

43

102

3.0

332

311

154

105

0.9

166

399

cup

61

57

1.3

326

17

cup

61

57

0.9

239

cup

192

136

1.9

530

cup, slices

95

36

0.9

58

205

cup

123

42

3.6

19065

252

15

cup, boiled

123

24

1.3

6115

282

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).
Fruit or
Vegetable

Fiber

Vitamin A

Vitamin C

Potassium

Folate

grams

International
Units

milligrams

milligrams

micrograms

52

1.7

37

14

181

40

1.4

11

121

24

58

0.9

135

14

42

123

1.5

309

cup

62

32

4.0

20

16

93

13

Rhubarb, raw

1 cup, diced

122

26

2.2

124

10

351

Rutabagas,
cooked
Shallots

cup,
mashed
cup,
chopped
1 cup, whole

120

47

2.2

23

391

18

80

58

1.2

952

267

27

63

26

1.6

685

38

126

26

cup, whole

80

34

2.2

824

38

192

23

1 cup,
packed
leaves
cup

30

0.7

2813

167

58

90

21

2.2

9433

419

131

cup, sliced

83

27

1.7

10

49

127

20

cup, whole

72

23

1.4

42

110

17

cup, whole

75

26

1.6

34

31

110

13

cup, sliced

67

57

2.0

9434

224

cup,
mashed

100

90

3.3

19218

20

475

cup,
chopped
cup

88

18

1.8

5358

16

480

14

35

1.7

118

463

1 medium

84

45

1.5

572

22

139

13

1 medium

123

20

1.1

1840

20

261

36

Quince
Radicchio, raw
Radishes
Raisins
Raspberries

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

5 A Day
Serving Size

Weight
grams

Calories

1 medium

92

1 cup,
shredded
cup, sliced,
~10 medium
radishes
cup

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).
Fruit or
Vegetable

5 A Day
Serving Size

Weight
grams

Calories

Fiber

Vitamin A

Vitamin C

Potassium

Folate

grams

International
Units

milligrams

milligrams

micrograms

Tomatoes, red

1 medium

123

22

1.5

1025

16

292

18

Tomatoes,
yellow
Turnips,
cooked
Watercress

1 medium

123

18

0.9

11

317

37

cup,
mashed
1 cup

115

25

2.3

13

204

10

34

0.2

1598

15

112

Watermelon

cup, cubed

77

23

0.3

438

86

Yam, cooked

cup, cubed

68

79

2.7

83

456

11

cup

55

17

1.9

59

115

20

cup

63

22

2.1

51

187

21

cup,
sliced
cup,
sliced

57

0.6

113

10

148

16

90

14

1.3

1005

228

15

Yellow snap
beans, raw
Yellow snap
beans, cooked
Zucchini
squash, raw
Zucchini
squash,
cooked

2004 Dole 5 A Day Program/Dole Food Company, Inc.

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