Fruit or Vegetable

Serving Size

Weight

Calories

Fiber

Vitamin A

Vitamin C

Potassium

Folate

g

g

RDI

IU

RDI

mg

RDI

mg

RDI

mcg

RDI

Acorn squash, baked

1/2 cup, cubed

103

57

4.5

18%

439

33%

11

44%

448

12%

19

10%

Apples

1 medium apple

138

72

3.3

13%

75

6%

6

24%

148

4%

4

2%

Apple juice

1 cup juice

248

117

0.2

1%

2

0%

2

8%

295

8%

0

0%

Apple juice (with added vitamin C)

1 cup juice

248

117

0.2

1%

2

0%

103

412%

295

8%

0

0%

Apricots fresh

2 medium apricots

70

34

1.4

6%

1348

101%

7

28%

182

5%

6

3%

Apricots canned, in juice

1/2 cup

122

59

2

8%

2063

155%

6

24%

201

5%

2

1%

Apricots dried

1/4 cup

33

78

2.4

10%

1171

88%

0

0%

378

10%

3

2%

Artichokes cooked

1 medium

120

60

6.5

26%

212

16%

12

48%

425

11%

61

31%

Artichoke hearts, canned

1/2 cup

84

42

4.5

18%

149

11%

8

32%

297

8%

43

22%

Arugula

1 cup

20

5

0.3

1%

475

36%

3

12%

74

2%

19

10%

Asian Pears

1 medium

122

51

4.4

18%

0

0%

5

20%

148

4%

10

5%

Asparagus raw

5 medium spears

80

16

1.7

7%

605

45%

5

20%

162

4%

42

21%

Asparagus cooked

6 medium spears or 1/2 cup chopped

90

20

1.8

7%

905

68%

7

28%

202

5%

134

67%

Avocado, California

1/5 medium

35

58

2.4

10%

51

4%

3

12%

175

5%

31

16%

Bananas

1 medium banana

118

105

3.1

12%

76

6%

10

40%

422

11%

24

12%

Beets

1/2 cup sliced beets, cooked

85

37

1.7

7%

30

2%

3

12%

259

7%

68

34%

Beet Greens, cooked

1/2 cup

72

19

2.1

8%

5511

413%

18

72%

654

17%

10

5%

Bell Peppers, sweet, green

1/2 cup chopped

75

15

1.3

5%

276

21%

60

240%

130

3%

8

4%

Bell Peppers, sweet, red

1/2 cup chopped

75

19

1.5

6%

2333

175%

142

568%

157

4%

13

7%

Bell Peppers, sweet, yellow

1/2 cup chopped

75

20

0.7

3%

150

11%

138

552%

159

4%

20

10%

Blackberries, frozen

1/2 cup

76

48

3.8

15%

86

6%

2

8%

106

3%

26

13%

Blackberries, fresh

1/2 cup

72

31

3.8

15%

154

12%

15

60%

117

3%

18

9%

Blueberries, fresh

1/2 cup

73

41

1.7

7%

39

3%

7

28%

56

1%

4

2%

Blueberries, , frozen

1/2 cup

78

40

2.1

8%

36

3%

2

8%

42

1%

5

3%

Bok choy, raw

1 cup, shredded

70

9

0.7

3%

3128

235%

32

128%

176

5%

46

23%

Bok choy, cooked

1 cup, chopped

170

20

1.7

7%

7223

542%

44

176%

631

17%

70

35%

Boysenberries

1/2 cup

66

33

3.5

14%

44

3%

2

8%

92

2%

42

21%

Broccoli, raw

1/2 cup, cut pieces

46

15

1.2

5%

283

21%

41

164%

144

4%

29

15%

Broccoli, cooked

1/2 cup

78

27

2.6

10%

1207

91%

51

204%

229

6%

84

42%

Brussels Sprouts

1/2 cup, about 4 sprouts

78

28

2

8%

604

45%

48

192%

247

7%

47

24%

Butternut squash, cooked

1/2 cup

103

46

2.1

8%

10950

821%

22

88%

363

10%

28

14%

Cabbage, raw

1 cup shredded

70

17

2

8%

120

9%

23

92%

172

5%

30

15%

Cabbage, green, cooked

1 cup shredded

150

33

2.9

12%

210

16%

30

120%

146

4%

30

15%

Cabbage, red, raw

1 cup, chopped

89

28

1.9

8%

993

74%

51

204%

216

6%

16

8%

Cabbage, red, cooked

1/2 cup

75

22

1.9

8%

25

2%

8

32%

196

5%

18

9%

Cantaloupe

1/2 cup, cubed

80

27

0.7

3%

2706

203%

30

120%

214

6%

17

9%

Carambola (a.k.a. star fruit)

1 medium

91

28

2.5

10%

56

4%

31

124%

121

3%

11

6%

Carrots, raw

1 medium carrot, raw

61

25

1.7

7%

10255

769%

4

16%

195

5%

12

6%

Carrots, cooked

1/2 cup, sliced coins

78

27

2.3

9%

13418

1007%

3

12%

183

5%

11

6%

Carrots, baby, raw

8 medium carrots

80

28

1.4

6%

11032

828%

7

28%

190

5%

26

13%

Cauliflower, green raw

1/2 cup, chopped

32

10

1

4%

50

4%

28

112%

96

3%

18

9%

Cauliflower, green cooked

1/2 cup, chopped

62

14

1.7

7%

7

1%

28

112%

88

2%

27

14%

Cauliflower, white raw

1/2 cup, cut chopped

50

12

1.2

5%

6

0%

23

92%

152

4%

28

14%

Cauliflower, white cooked

1/2 cup, cut chopped

62

14

1.7

7%

7

1%

28

112%

88

2%

27

14%

Celery, raw

2 medium stalks

80

11

1.3

5%

359

27%

3

12%

208

5%

29

15%

Chayote, raw

1/2 cup, chopped pieces

66

11

1.1

4%

37

3%

5

20%

82

2%

61

31%

Cherimoya

1/2 cup, chopped

78

58

1.8

7%

0

0%

9

36%

210

6%

14

7%

Cherries

1/2 cup, about 10 cherries

73

46

1.5

6%

46

3%

5

20%

161

4%

3

2%

Cherry tomatoes, (Nutrition Pro)

1/2 cup

75

14

0.9

4%

467

35%

10

40%

178

5%

11

6%

Chile peppers, green, raw

1/2 cup, chopped

75

30

1.1

4%

884

66%

182

728%

255

7%

17

9%

Chile peppers, red, raw

1/2 cup, chopped

75

30

1.1

4%

714

54%

108

432%

242

6%

17

9%

Collard Greens, cooked

1/2 cup, chopped

95

25

2.7

11%

7708

578%

17

68%

110

3%

88

44%

Corn, yellow cooked

1/2 cup

82

89

2.3

9%

216

16%

5

20%

204

5%

38

19%

Corn, white cooked

1/2 cup

82

89

2.2

9%

2

0%

5

20%

204

5%

38

19%

Corn-on-the cob, yellow, cooked

Kernels from 1 medium cob

63

59

1.8

7%

146

11%

3

12%

158

4%

20

10%

Corn-on-the cob, white, cooked

Kernels from 1 medium cob

63

59

1.3

5%

3

0%

3

12%

158

4%

20

10%

Cranberries, raw

1/2 cup

55

25

2.5

10%

33

2%

7

28%

47

1%

1

1%

Cranberries, raw

1/2 cup whole berries

48

22

2.2

9%

28

2%

6

24%

40

1%

0

0%

Cranberries, dried, sweetened

1/3 cup

40

123

2.3

9%

0

0%

0

0%

16

0%

0

0%

Cucumber

1/2 cup, sliced

52

8

0.3

1%

55

4%

2

8%

76

2%

4

2%

Currants, dried

1/4 cup

36

102

2.4

10%

26

2%

2

8%

321

8%

4

2%

Dates

5 dates

42

117

3.3

13%

4

0%

0

0%

272

7%

8

4%

Eggplant, cooked

1/2 cup, cubed

50

17

1.2

5%

18

1%

1

4%

61

2%

7

4%

Endive, Raw

1 cup chopped

50

8

1.6

6%

1084

81%

3

12%

157

4%

71

36%

Figs, raw

2 medium

100

74

2.9

12%

142

11%

2

8%

232

6%

6

3%

Figs, dried

1/4 cup (about 4 figs)

38

93

3.7

15%

4

0%

0

0%

253

7%

3

2%

Grape juice, purple, unsweetened

3/4 cup juice

190

116

0.2

1%

15

1%

0

0%

250

7%

6

3%

Grapefruit, pink or red

1/2 medium

123

52

2

8%

1414

106%

38

152%

166

4%

16

8%

Grapefruit, white

1/2 medium

118

39

1.3

5%

39

3%

439

1756%

175

5%

12

6%

Grapefruit juice, pink

3/4 cup

185

72

0.3

1%

815

61%

70

280%

300

8%

19

10%

Grapefruit juice, white, unsweetened

3/4 cup

185

70

0.2

1%

13

1%

54

216%

283

7%

19

10%

Grapes, green

1/2 cup, about 15 grapes

77

53

0.7

3%

51

4%

8

32%

147

4%

2

1%

Green Beans, raw

1/2 cup

55

17

1.9

8%

380

29%

9

36%

115

3%

20

10%

Green beans, cooked

1/2cup

63

22

2

8%

438

33%

6

24%

91

2%

21

11%

Guava

1 fruit

55

37

3

12%

343

26%

126

504%

229

6%

27

14%

Honeydew melon

1/2 cup cubed

89

32

0.7

3%

44

3%

16

64%

202

5%

17

9%

Jalepeno peppers, raw

1/2 cup sliced

45

14

1.3

5%

360

27%

20

80%

97

3%

21

11%

Jicama

1/2 cup sliced

60

23

2.9

12%

13

1%

12

48%

90

2%

7

4%

Kale, cooked

1/2 cup chopped

65

18

1.3

5%

8854

664%

27

108%

148

4%

8

4%

Kiwifruit

1 large

91

56

3.1

12%

159

12%

68

272%

302

8%

0

0%

Lemons

1 medium

58

17

1.6

6%

13

1%

31

124%

80

2%

6

3%

Lettuce, Bibb (a.k.a. Boston)

1 cup, shredded

55

7

0.6

2%

1822

137%

2

8%

131

3%

40

20%

Lettuce, iceberg

1 cup, shredded

55

8

0.7

3%

276

21%

2

8%

78

2%

16

8%

Lettuce, green leaf

1 cup, shredded

36

5

0.5

2%

2666

200%

7

28%

70

2%

14

7%

Lettuce, red leaf

1 cup, shredded

28

4

0.3

1%

2098

157%

1

4%

52

1%

10

5%

Lettuce, Romaine

1 cup, shredded

47

8

1

4%

2729

205%

11

44%

116

3%

64

32%

Limes

1 medium

67

20

1.9

8%

34

3%

20

80%

68

2%

5

3%

Mandarin oranges, canned

1/2 cup

126

77

0.9

4%

1058

79%

25

100%

98

3%

6

3%

Mangos

1/2 cup (about 1/3 of a medium fruit)

83

54

1.5

6%

631

47%

23

92%

129

3%

12

6%

Mushrooms, raw

1/2 cup, chopped

35

8

0.3

1%

0

0%

1

4%

111

3%

6

3%

Mustard greens, raw

1 cup

56

15

1.8

7%

5880

441%

39

156%

198

5%

105

53%

Mustard greens, cooked

1/2 cup

70

10

1.4

6%

4426

332%

18

72%

141

4%

51

26%

Napa cabbage, cooked

1/2 cup, chopped

55

7

0.9

4%

532

40%

9

36%

124

3%

29

15%

Nectarines

1 medium fruit

136

60

2.3

9%

452

34%

7

28%

273

7%

7

4%

Okra, cooked

1/2 cup

80

18

2

8%

226

17%

13

52%

108

3%

37

19%

Olives, black

1/4 cup, whole

34

39

1.1

4%

135

10%

0

0%

3

0%

0

0%

Onions, white

1/2 cup, chopped

80

34

1.1

4%

2

0%

5

20%

115

3%

15

8%

Onions, green/scallions

1/2 cup, chopped

50

16

1.3

5%

498

37%

9

36%

138

4%

32

16%

Oranges

1 medium

131

62

3.1

12%

295

22%

70

280%

237

6%

39

20%

Orange juice (from concentrate)

3/4 cup juice

187

82

0.4

2%

146

11%

61

244%

355

9%

34

17%

Orange juice (fresh)

3/4 cup juice

186

84

0.4

2%

372

28%

93

372%

372

10%

56

28%

Papayas

1/2 cup, cubed

70

27

1.3

5%

766

57%

43

172%

180

5%

27

14%

Fruit or Vegetable

Serving Size

Weight

Calories

Fiber

Vitamin A

Vitamin C

Potassium

Folate

g

g

RDI

IU

RDI

mg

RDI

mg

RDI

mcg

RDI

Parsnips, cooked

1/2 cup sliced

78

55

2.8

11%

0

0%

10

40%

286

8%

45

23%

Peaches

1 medium

98

38

1.5

6%

319

24%

7

28%

186

5%

4

2%

Pears

1 medium

166

96

5.1

20%

38

3%

7

28%

198

5%

12

6%

Peas, cooked

1/2 cup

80

67

4.4

18%

641

48%

11

44%

217

6%

50

25%

Persimmons, Japanese-style

1/2 medium

168

118

6

24%

2733

205%

13

52%

270

7%

13

7%

Pineapple, fresh varietes

1/2 cup, chopped

78

37

1.1

4%

43

3%

28

112%

89

2%

12

6%

Pineapple, fresh, extra sweet varieties

1/2 cup, diced

78

40

1.1

4%

44

3%

44

176%

84

2%

15

8%

Pineapple canned, in its own juices

1/2 cup, chunks

91

54

1.2

5%

45

3%

9

36%

112

3%

5

3%

Pineapple juice, canned without added vitamin C

3/4 cup juice

188

99

0.4

2%

9

1%

19

76%

244

6%

34

17%

Pineapple juice with added vitamin C

3/4 cup juice

188

99

0.4

2%

9

1%

82

328%

244

6%

34

17%

Plantains, cooked

1/2 cup slices

77

89

1.8

7%

700

53%

8

32%

358

9%

20

10%

Plums

2 medium plum

132

61

1.8

7%

455

34%

13

52%

207

5%

7

4%

Plums, dried (prunes)

1/4 cup, about 5 medium prunes

43

102

3

12%

332

25%

0

0%

311

8%

2

1%

Pomegranates

1 medium

154

105

0.9

4%

166

12%

9

36%

399

11%

9

5%

Potatoes, baked, flesh and skin

1/2 cup

61

57

1.3

5%

6

0%

6

24%

326

9%

17

9%

Potatoes, baked, flesh only skin

1/2 cup

61

57

0.9

4%

0

0%

8

32%

239

6%

5

3%

Prune juice

3/4 cup

192

136

1.9

8%

6

0%

8

32%

530

14%

0

0%

Pummelo

1/2 cup, slices

95

36

0.9

4%

8

1%

58

232%

205

5%

0

0%

Pumpkin, canned

1/2 cup

123

42

3.6

14%

19065

1430%

5

20%

252

7%

15

8%

Pumpkin, cooked from fresh

1/2 cup, boiled

123

24

1.3

5%

6115

459%

6

24%

282

7%

11

6%

Quince

medium

92

52

1.7

7%

37

3%

14

56%

181

5%

3

2%

Radicchio, raw

1 cup, shredded

40

9

0.4

2%

11

1%

3

12%

121

3%

24

12%

Radishes

1/2 cup sliced, about 10 medium radishes

58

9

0.9

4%

4

0%

9

36%

135

4%

14

7%

Raisins, seedless

1/4 cup

41

123

1.5

6%

0

0%

1

4%

309

8%

2

1%

Raspberries

1/2 cup

62

32

4

16%

20

2%

16

64%

93

2%

13

7%

Rhubarb, raw

1 cup, diced

122

26

2.2

9%

124

9%

10

40%

351

9%

9

5%

Rutabagas, cooked

1/2 cup, mashed

170

25

1.8

7%

1

0%

18

72%

236

6%

15

8%

Shallots, raw

1/2 cup, chopped

80

58

1.2

5%

952

71%

6

24%

267

7%

27

14%

Snow pea pods, raw

1 cup whole

63

26

1.6

6%

685

51%

38

152%

126

3%

26

13%

Snow pea pods, cooked

1/2 cup, whole

80

34

2.2

9%

824

62%

38

152%

192

5%

23

12%

Spinach, raw

1 cup packed leaves

30

7

0.7

3%

2813

211%

8

32%

167

4%

58

29%

Spinach, cooked

1/2 cup

90

21

2.2

9%

9433

708%

9

36%

419

11%

131

66%

Strawberries, fresh

1/2 cup, sliced

83

27

1.7

7%

10

1%

49

196%

127

3%

20

10%

Strawberries, fresh

1/2 cup, whole

72

23

1.4

6%

9

1%

42

168%

110

3%

17

9%

Strawberries, frozen

1/2 cup, whole

75

26

1.6

6%

34

3%

31

124%

110

3%

13

7%

Sweet Potatoes, raw

1/2 cup, sliced

67

57

2

8%

9434

708%

2

8%

224

6%

7

4%

Sweet Potatoes, baked

1/2 cup, mashed

100

76

2.5

10%

15740

1181%

13

52%

230

6%

6

3%

Swiss chard, cooked

1/2 cup, chopped

88

18

1.8

7%

5358

402%

16

64%

480

13%

8

4%

Sun-dried tomatoes

1/4 cup

14

35

1.7

7%

118

9%

5

20%

463

12%

9

5%

Tangerines

1 medium

84

45

1.5

6%

572

43%

22

88%

139

4%

13

7%

Tomatoes, orange

1 medium

111

18

1

4%

1661

125%

18

72%

235

6%

32

16%

Tomatoes, red, cooked

1 medium

123

22

0.9

4%

601

45%

28

112%

268

7%

16

8%

Tomatoes, yellow

1 medium

212

32

1.5

6%

0

0%

19

76%

547

14%

64

32%

Turnips, cooked

1/2 cup, mashed

115

25

2.3

9%

0

0%

13

52%

204

5%

10

5%

Watercress

1 cup

34

4

0.2

1%

1598

120%

15

60%

112

3%

3

2%

Watermelon

1/2 cup, cubed

77

23

0.3

1%

438

33%

6

24%

86

2%

2

1%

Yam, cooked

1/2 cup cubed

68

79

2.7

11%

83

6%

8

32%

456

12%

11

6%

Yellow snap beans, raw

1/2 cup

55

17

1.9

8%

59

4%

9

36%

115

3%

20

10%

Yellow snap beans, cooked

1/2 cup

63

22

2.1

8%

51

4%

6

24%

187

5%

21

11%

Zucchini squash, raw

1/2 cup sliced

57

9

0.6

2%

113

8%

10

40%

148

4%

16

8%

Zucchini squash, cooked

1/2 cup sliced

90

14

1.3

5%

1005

75%

4

16%

228

6%

15

8%