Fruit or Vegetable

Serving Size

Weight

Calories

Fiber

Vitamin A

Vitamin C

Potassium

Folate

g

g

RDI/male

RDI/female

IU

RDI

mg

RDI

mg

RDI

mcg

RDI

Acorn squash, baked

1/2 cup, cubed

103

57

4.5

15%

17%

439

22%

11

24%

448

10%

19

6%

Apples

1 medium apple

138

72

3.3

11%

13%

75

4%

6

13%

148

3%

4

1%

Apple juice

1 cup juice

248

117

0.2

1%

1%

2

0%

2

4%

295

7%

0

0%

Apple juice (with added vitamin C)

1 cup juice

248

117

0.2

1%

1%

2

0%

103

229%

295

7%

0

0%

Apricots fresh

2 medium apricots

70

34

1.4

5%

5%

1348

67%

7

16%

182

4%

6

2%

Apricots canned, in juice

1/2 cup

122

59

2

6%

8%

2063

103%

6

13%

201

4%

2

1%

Apricots dried

1/4 cup

33

78

2.4

8%

9%

1171

59%

0

0%

378

8%

3

1%

Artichokes cooked

1 medium

120

60

6.5

21%

25%

212

11%

12

27%

425

9%

61

20%

Artichoke hearts, canned

1/2 cup

84

42

4.5

15%

17%

149

7%

8

18%

297

7%

43

14%

Arugula

1 cup

20

5

0.3

1%

1%

475

24%

3

7%

74

2%

19

6%

Asian Pears

1 medium

122

51

4.4

14%

17%

0

0%

5

11%

148

3%

10

3%

Asparagus raw

5 medium spears

80

16

1.7

5%

7%

605

30%

5

11%

162

4%

42

14%

Asparagus cooked

6 medium spears or 1/2 cup chopped

90

20

1.8

6%

7%

905

45%

7

16%

202

4%

134

45%

Avocado, California

1/5 medium

35

58

2.4

8%

9%

51

3%

3

7%

175

4%

31

10%

Bananas

1 medium banana

118

105

3.1

10%

12%

76

4%

10

22%

422

9%

24

8%

Beets

1/2 cup sliced beets, cooked

85

37

1.7

5%

7%

30

2%

3

7%

259

6%

68

23%

Beet Greens, cooked

1/2 cup

72

19

2.1

7%

8%

5511

276%

18

40%

654

15%

10

3%

Bell Peppers, sweet, green

1/2 cup chopped

75

15

1.3

4%

5%

276

14%

60

133%

130

3%

8

3%

Bell Peppers, sweet, red

1/2 cup chopped

75

19

1.5

5%

6%

2333

117%

142

316%

157

3%

13

4%

Bell Peppers, sweet, yellow

1/2 cup chopped

75

20

0.7

2%

3%

150

8%

138

307%

159

4%

20

7%

Blackberries, frozen

1/2 cup

76

48

3.8

12%

15%

86

4%

2

4%

106

2%

26

9%

Blackberries, fresh

1/2 cup

72

31

3.8

12%

15%

154

8%

15

33%

117

3%

18

6%

Blueberries, fresh

1/2 cup

73

41

1.7

5%

7%

39

2%

7

16%

56

1%

4

1%

Blueberries, frozen

1/2 cup

78

40

2.1

7%

8%

36

2%

2

4%

42

1%

5

2%

Bok choy, raw

1 cup, shredded

70

9

0.7

2%

3%

3128

156%

32

71%

176

4%

46

15%

Bok choy, cooked

1 cup, chopped

170

20

1.7

5%

7%

7223

361%

44

98%

631

14%

70

23%

Boysenberries

1/2 cup

66

33

3.5

11%

13%

44

2%

2

4%

92

2%

42

14%

Broccoli, raw

1/2 cup, cut pieces

46

15

1.2

4%

5%

283

14%

41

91%

144

3%

29

10%

Broccoli, cooked

1/2 cup

78

27

2.6

8%

10%

1207

60%

51

113%

229

5%

84

28%

Brussels Sprouts

1/2 cup, about 4 sprouts

78

28

2

6%

8%

604

30%

48

107%

247

5%

47

16%

Butternut squash, cooked

1/2 cup

103

46

2.1

7%

8%

10950

548%

22

49%

363

8%

28

9%

Cabbage, raw

1 cup shredded

70

17

2

6%

8%

120

6%

23

51%

172

4%

30

10%

Cabbage, green, cooked

1 cup shredded

150

33

2.9

9%

11%

210

11%

30

67%

146

3%

30

10%

Cabbage, red, raw

1 cup, chopped

89

28

1.9

6%

7%

993

50%

51

113%

216

5%

16

5%

Cabbage, red, cooked

1/2 cup

75

22

1.9

6%

7%

25

1%

8

18%

196

4%

18

6%

Cantaloupe

1/2 cup, cubed

80

27

0.7

2%

3%

2706

135%

30

67%

214

5%

17

6%

Carambola (a.k.a. star fruit)

1 medium

91

28

2.5

8%

10%

56

3%

31

69%

121

3%

11

4%

Carrots, raw

1 medium carrot, raw

61

25

1.7

5%

7%

10255

513%

4

9%

195

4%

12

4%

Carrots, cooked

1/2 cup, sliced coins

78

27

2.3

7%

9%

13418

671%

3

7%

183

4%

11

4%

Carrots, baby, raw

8 medium carrots

80

28

1.4

5%

5%

11032

552%

7

16%

190

4%

26

9%

Cauliflower, green raw

1/2 cup, chopped

32

10

1

3%

4%

50

3%

28

62%

96

2%

18

6%

Cauliflower, green cooked

1/2 cup, chopped

62

14

1.7

5%

7%

7

0%

28

62%

88

2%

27

9%

Cauliflower, white raw

1/2 cup, cut chopped

50

12

1.2

4%

5%

6

0%

23

51%

152

3%

28

9%

Cauliflower, white cooked

1/2 cup, cut chopped

62

14

1.7

5%

7%

7

0%

28

62%

88

2%

27

9%

Celery, raw

2 medium stalks

80

11

1.3

4%

5%

359

18%

3

7%

208

5%

29

10%

Chayote, raw

1/2 cup, chopped pieces

66

11

1.1

4%

4%

37

2%

5

11%

82

2%

61

20%

Cherimoya

1/2 cup, chopped

78

58

1.8

6%

7%

0

0%

9

20%

210

5%

14

5%

Cherries

1/2 cup, about 10 cherries

73

46

1.5

5%

6%

46

2%

5

11%

161

4%

3

1%

Cherry tomatoes, (Nutrition Pro)

1/2 cup

75

14

0.9

3%

3%

467

23%

10

22%

178

4%

11

4%

Chile peppers, green, raw

1/2 cup, chopped

75

30

1.1

4%

4%

884

44%

182

404%

255

6%

17

6%

Chile peppers, red, raw

1/2 cup, chopped

75

30

1.1

4%

4%

714

36%

108

240%

242

5%

17

6%

Collard Greens, cooked

1/2 cup, chopped

95

25

2.7

9%

10%

7708

385%

17

38%

110

2%

88

29%

Corn, yellow cooked

1/2 cup

82

89

2.3

7%

9%

216

11%

5

11%

204

5%

38

13%

Corn, white cooked

1/2 cup

82

89

2.2

7%

8%

2

0%

5

11%

204

5%

38

13%

Corn-on-the cob, yellow, cooked

Kernels from 1 medium cob

63

59

1.8

6%

7%

146

7%

3

7%

158

4%

20

7%

Corn-on-the cob, white, cooked

Kernels from 1 medium cob

63

59

1.3

4%

5%

3

0%

3

7%

158

4%

20

7%

Cranberries, raw

1/2 cup

55

25

2.5

8%

10%

33

2%

7

16%

47

1%

1

0%

Cranberries, raw

1/2 cup whole berries

48

22

2.2

7%

8%

28

1%

6

13%

40

1%

0

0%

Cranberries, dried, sweetened

1/3 cup

40

123

2.3

7%

9%

0

0%

0

0%

16

0%

0

0%

Cucumber

1/2 cup, sliced

52

8

0.3

1%

1%

55

3%

2

4%

76

2%

4

1%

Currants, dried

1/4 cup

36

102

2.4

8%

9%

26

1%

2

4%

321

7%

4

1%

Dates

5 dates

42

117

3.3

11%

13%

4

0%

0

0%

272

6%

8

3%

Eggplant, cooked

1/2 cup, cubed

50

17

1.2

4%

5%

18

1%

1

2%

61

1%

7

2%

Endive, Raw

1 cup chopped

50

8

1.6

5%

6%

1084

54%

3

7%

157

3%

71

24%

Figs, raw

2 medium

100

74

2.9

9%

11%

142

7%

2

4%

232

5%

6

2%

Figs, dried

1/4 cup (about 4 figs)

38

93

3.7

12%

14%

4

0%

0

0%

253

6%

3

1%

Grape juice, purple, unsweetened

3/4 cup juice

190

116

0.2

1%

1%

15

1%

0

0%

250

6%

6

2%

Grapefruit, pink or red

1/2 medium

123

52

2

6%

8%

1414

71%

38

84%

166

4%

16

5%

Grapefruit, white

1/2 medium

118

39

1.3

4%

5%

39

2%

439

976%

175

4%

12

4%

Grapefruit juice, pink

3/4 cup

185

72

0.3

1%

1%

815

41%

70

156%

300

7%

19

6%

Grapefruit juice, white, unsweetened

3/4 cup

185

70

0.2

1%

1%

13

1%

54

120%

283

6%

19

6%

Grapes, green

1/2 cup, about 15 grapes

77

53

0.7

2%

3%

51

3%

8

18%

147

3%

2

1%

Green Beans, raw

1/2 cup

55

17

1.9

6%

7%

380

19%

9

20%

115

3%

20

7%

Green beans, cooked

1/2cup

63

22

2

6%

8%

438

22%

6

13%

91

2%

21

7%

Guava

1 fruit

55

37

3

10%

12%

343

17%

126

280%

229

5%

27

9%

Honeydew melon

1/2 cup cubed

89

32

0.7

2%

3%

44

2%

16

36%

202

4%

17

6%

Jalepeno peppers, raw

1/2 cup sliced

45

14

1.3

4%

5%

360

18%

20

44%

97

2%

21

7%

Jicama

1/2 cup sliced

60

23

2.9

9%

11%

13

1%

12

27%

90

2%

7

2%

Kale, cooked

1/2 cup chopped

65

18

1.3

4%

5%

8854

443%

27

60%

148

3%

8

3%

Kiwifruit

1 large

91

56

3.1

10%

12%

159

8%

68

151%

302

7%

0

0%

Lemons

1 medium

58

17

1.6

5%

6%

13

1%

31

69%

80

2%

6

2%

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

1 cup, shredded

55

7

0.6

2%

2%

1822

91%

2

4%

131

3%

40

13%

Lettuce, iceberg

1 cup, shredded

55

8

0.7

2%

3%

276

14%

2

4%

78

2%

16

5%

Lettuce, green leaf

1 cup, shredded

36

5

0.5

2%

2%

2666

133%

7

16%

70

2%

14

5%

Lettuce, red leaf

1 cup, shredded

28

4

0.3

1%

1%

2098

105%

1

2%

52

1%

10

3%

Lettuce, Romaine

1 cup, shredded

47

8

1

3%

4%

2729

136%

11

24%

116

3%

64

21%

Limes

1 medium

67

20

1.9

6%

7%

34

2%

20

44%

68

2%

5

2%

Mandarin oranges, canned

1/2 cup

126

77

0.9

3%

3%

1058

53%

25

56%

98

2%

6

2%

Mangos

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

83

54

1.5

5%

6%

631

32%

23

51%

129

3%

12

4%

Mushrooms, raw

1/2 cup, chopped

35

8

0.3

1%

1%

0

0%

1

2%

111

2%

6

2%

Mustard greens, raw

1 cup

56

15

1.8

6%

7%

5880

294%

39

87%

198

4%

105

35%

Mustard greens, cooked

1/2 cup

70

10

1.4

5%

5%

4426

221%

18

40%

141

3%

51

17%

Napa cabbage, cooked

1/2 cup, chopped

55

7

0.9

3%

3%

532

27%

9

20%

124

3%

29

10%

Nectarines

1 medium fruit

136

60

2.3

7%

9%

452

23%

7

16%

273

6%

7

2%

Okra, cooked

1/2 cup

80

18

2

6%

8%

226

11%

13

29%

108

2%

37

12%

Olives, black

1/4 cup, whole

34

39

1.1

4%

4%

135

7%

0

0%

3

0%

0

0%

Onions, white

1/2 cup, chopped

80

34

1.1

4%

4%

2

0%

5

11%

115

3%

15

5%

Onions, green/scallions

1/2 cup, chopped

50

16

1.3

4%

5%

498

25%

9

20%

138

3%

32

11%

Oranges

1 medium

131

62

3.1

10%

12%

295

15%

70

156%

237

5%

39

13%

Orange juice (from concentrate)

3/4 cup juice

187

82

0.4

1%

2%

146

7%

61

136%

355

8%

34

11%

Orange juice (fresh)

3/4 cup juice

186

84

0.4

1%

2%

372

19%

93

207%

372

8%

56

19%

Papayas

1/2 cup, cubed

70

27

1.3

4%

5%

766

38%

43

96%

180

4%

27

9%

Parsnips, cooked

1/2 cup sliced

78

55

2.8

9%

11%

0

0%

10

22%

286

6%

45

15%

Peaches

1 medium

98

38

1.5

5%

6%

319

16%

7

16%

186

4%

4

1%

Pears

1 medium

166

96

5.1

16%

20%

38

2%

7

16%

198

4%

12

4%

Peas, cooked

1/2 cup

80

67

4.4

14%

17%

641

32%

11

24%

217

5%

50

17%

Persimmons, Japanese-style

1/2 medium

168

118

6

19%

23%

2733

137%

13

29%

270

6%

13

4%

Pineapple, fresh varieties

1/2 cup, chopped

78

37

1.1

4%

4%

43

2%

28

62%

89

2%

12

4%

Pineapple, fresh, extra sweet varieties

1/2 cup, diced

78

40

1.1

4%

4%

44

2%

44

98%

84

2%

15

5%

Fruit or Vegetable

Serving Size

Weight

Calories

Fiber

Vitamin A

Vitamin C

Potassium

Folate

g

g

RDI/male

RDI/female

IU

RDI

mg

RDI

mg

RDI

mcg

RDI

Pineapple canned, in its own juices

1/2 cup, chunks

91

54

1.2

4%

5%

45

2%

9

20%

112

2%

5

2%

Pineapple juice, canned without added vitamin C

3/4 cup juice

188

99

0.4

1%

2%

9

0%

19

42%

244

5%

34

11%

Pineapple juice with added vitamin C

3/4 cup juice

188

99

0.4

1%

2%

9

0%

82

182%

244

5%

34

11%

Plantains, cooked

1/2 cup slices

77

89

1.8

6%

7%

700

35%

8

18%

358

8%

20

7%

Plums

2 medium plum

132

61

1.8

6%

7%

455

23%

13

29%

207

5%

7

2%

Plums, dried (prunes)

1/4 cup, about 5 medium prunes

43

102

3

10%

12%

332

17%

0

0%

311

7%

2

1%

Pomegranates

1 medium

154

105

0.9

3%

3%

166

8%

9

20%

399

9%

9

3%

Potatoes, baked, flesh and skin

1/2 cup

61

57

1.3

4%

5%

6

0%

6

13%

326

7%

17

6%

Potatoes, baked, flesh only skin

1/2 cup

61

57

0.9

3%

3%

0

0%

8

18%

239

5%

5

2%

Prune juice

3/4 cup

192

136

1.9

6%

7%

6

0%

8

18%

530

12%

0

0%

Pummelo

1/2 cup, slices

95

36

0.9

3%

3%

8

0%

58

129%

205

5%

0

0%

Pumpkin, canned

1/2 cup

123

42

3.6

12%

14%

19065

953%

5

11%

252

6%

15

5%

Pumpkin, cooked from fresh

1/2 cup, boiled

123

24

1.3

4%

5%

6115

306%

6

13%

282

6%

11

4%

Quince

medium

92

52

1.7

5%

7%

37

2%

14

31%

181

4%

3

1%

Radicchio, raw

1 cup, shredded

40

9

0.4

1%

2%

11

1%

3

7%

121

3%

24

8%

Radishes

1/2 cup sliced, about 10 medium radishes

58

9

0.9

3%

3%

4

0%

9

20%

135

3%

14

5%

Raisins, seedless

1/4 cup

41

123

1.5

5%

6%

0

0%

1

2%

309

7%

2

1%

Raspberries

1/2 cup

62

32

4

13%

15%

20

1%

16

36%

93

2%

13

4%

Rhubarb, raw

1 cup, diced

122

26

2.2

7%

8%

124

6%

10

22%

351

8%

9

3%

Rutabagas, cooked

1/2 cup, mashed

170

25

1.8

6%

7%

1

0%

18

40%

236

5%

15

5%

Shallots, raw

1/2 cup, chopped

80

58

1.2

4%

5%

952

48%

6

13%

267

6%

27

9%

Snow pea pods, raw

1 cup whole

63

26

1.6

5%

6%

685

34%

38

84%

126

3%

26

9%

Snow pea pods, cooked

1/2 cup, whole

80

34

2.2

7%

8%

824

41%

38

84%

192

4%

23

8%

Spinach, raw

1 cup packed leaves

30

7

0.7

2%

3%

2813

141%

8

18%

167

4%

58

19%

Spinach, cooked

1/2 cup

90

21

2.2

7%

8%

9433

472%

9

20%

419

9%

131

44%

Strawberries, fresh

1/2 cup, sliced

83

27

1.7

5%

7%

10

1%

49

109%

127

3%

20

7%

Strawberries, fresh

1/2 cup, whole

72

23

1.4

5%

5%

9

0%

42

93%

110

2%

17

6%

Strawberries, frozen

1/2 cup, whole

75

26

1.6

5%

6%

34

2%

31

69%

110

2%

13

4%

Sweet Potatoes, raw

1/2 cup, sliced

67

57

2

6%

8%

9434

472%

2

4%

224

5%

7

2%

Sweet Potatoes, baked

1/2 cup, mashed

100

76

2.5

8%

10%

15740

787%

13

29%

230

5%

6

2%

Swiss chard, cooked

1/2 cup, chopped

88

18

1.8

6%

7%

5358

268%

16

36%

480

11%

8

3%

Sun-dried tomatoes

1/4 cup

14

35

1.7

5%

7%

118

6%

5

11%

463

10%

9

3%

Tangerines

1 medium

84

45

1.5

5%

6%

572

29%

22

49%

139

3%

13

4%

Tomatoes, orange

1 medium

111

18

1

3%

4%

1661

83%

18

40%

235

5%

32

11%

Tomatoes, red, cooked

1 medium

123

22

0.9

3%

3%

601

30%

28

62%

268

6%

16

5%

Tomatoes, yellow

1 medium

212

32

1.5

5%

6%

0

0%

19

42%

547

12%

64

21%

Turnips, cooked

1/2 cup, mashed

115

25

2.3

7%

9%

0

0%

13

29%

204

5%

10

3%

Watercress

1 cup

34

4

0.2

1%

1%

1598

80%

15

33%

112

2%

3

1%

Watermelon

1/2 cup, cubed

77

23

0.3

1%

1%

438

22%

6

13%

86

2%

2

1%

Yam, cooked

1/2 cup cubed

68

79

2.7

9%

10%

83

4%

8

18%

456

10%

11

4%

Yellow snap beans, raw

1/2 cup

55

17

1.9

6%

7%

59

3%

9

20%

115

3%

20

7%

Yellow snap beans, cooked

1/2 cup

63

22

2.1

7%

8%

51

3%

6

13%

187

4%

21

7%

Zucchini squash, raw

1/2 cup sliced

57

9

0.6

2%

2%

113

6%

10

22%

148

3%

16

5%

Zucchini squash, cooked

1/2 cup sliced

90

14

1.3

4%

5%

1005

50%

4

9%

228

5%

15

5%