NPC

The official nutritional profiles of these common fruits and vegetables are provided by the U.S. Food and Drug Administration (FDA).

Fruits
Serving Size
(gram weight/ounce weight)
Calories Total Fat Sodium Pottasium Carbohydrates Dietary Fiber Sugars Protein Vitamin A Vitamin C Calcium Iron
g %DV mg %DV mg %DV g %DV g %DV g g %DV %DV %DV %DV
Apple
1 large
(242 g/8 oz)
130 0 0 0 0 260 7 34 11 5 20 25 1 2 8 2 2
Avocado
California,
1/5 medium
(30 g/1.1 oz)
50 4.5 7 0 0 140 4 3 1 1 4 0 1 0 4 0 2
Banana
1 medium
(126 g/4.5 oz)
110 0 0 0 0 450 13 30 10 3 12 19 1 2 15 0 2
Cantaloupe
1/4 medium
(134 g/4.8 oz)
50 0 0 20 1 240 7 12 4 1 4 11 1 120 80 2 2
Grapefruit
1/2 medium
(154 g/5.5 oz)
60 0 0 0 0 160 5 15 5 2 8 11 1 35 100 4 0
Grapes
3/4 cup
(126 g/4.5 oz)
90 0 0 15 1 240 7 23 8 1 4 20 0 0 2 2 0
Honeydew
1/10 medium
(134 g/4.8 oz)
50 0 0 30 1 210 6 12 4 1 4 11 1 2 45 2 2
Kiwifruit
2 medium
(148 g/5.3 oz)
90 1 2 0 0 450 13 20 7 4 16 13 1 2 240 4 2
Lemon
1 medium
(58 g/2.1 oz)
15 0 0 0 0 75 2 5 2 2 8 2 0 0 40 2 0
Lime
1 medium
(67 g/2.4 oz)
20 0 0 0 0 75 2 7 2 2 8 0 0 0 35 0 0
Nectarine
1 medium
(140 g/5.0 oz)
60 0,5 1 0 0 250 7 15 5 2 8 11 1 8 15 0 2
Orange
1 medium
(154 g/5.5 oz)
80 0 0 0 0 250 7 19 6 3 12 14 1 2 130 6 0
Peach
1 medium
(147 g/5.3 oz)
60 0,5 1 0 0 230 7 15 5 2 8 13 1 6 15 0 2
Pear
1 medium
(166 g/5.9 oz)
100 0 0 0 0 190 5 26 9 6 24 16 1 0 10 2 0
Pineapple
2 slices,
3" diameter
(112 g/4 oz)
50 0 0 10 0 120 3 13 4 1 4 10 1 2 50 2 2
Plums
2 medium
(151 g/5.4 oz)
70 0 0 0 0 230 7 19 6 2 8 16 1 8 10 0 2
Strawberries
8 medium
(147 g/5.3 oz)
50 0 0 0 0 170 5 11 4 2 8 8 1 0 160 2 2
Sweet Cherries
21 cherries; 1 cup
(140 g/5.0 oz)
100 0 0 0 0 350 10 26 9 1 4 16 1 2 15 2 2
Tangerine
1 medium
(109 g/3.9 oz)
50 0 0 0 0 160 5 13 4 2 8 9 1 6 45 4 0
Watermelon
1/18 medium
2 cups diced
(280 g/10.0 oz)
80 0 0 0 0 270 8 21 7 1 4 20 1 30 25 2 4

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Vegetables
Serving Size
(gram weight/ounce weight)
Calories Total Fat Sodium Pottasium Carbohydrates Dietary Fiber Sugars Protein Vitamin A Vitamin C Calcium Iron
g %DV mg %DV mg %DV g %DV g %DV g g %DV %DV %DV %DV
Asparagus
5 spears
(93 g/3.3 oz))
20 0 0 0 0 230 7 4 1 2 8 2 2 10 15 2 2
Bell Pepper
1 medium
(148 g/5.3 oz)
25 0 0 40 2 220 6 6 2 2 8 4 1 4 190 2 4
Broccoli
1 medium stalk
(148 g/5.3 oz)
45 0.5 1 80 3 460 13 8 3 3 12 2 4 6 220 6 6
Carrot
carrot, 7" long, 1
1/4" diameter
(78 g/2.8 oz)
30 0 0 60 3 250 7 7 2 2 8 5 1 110 10 2 2
Cauliflower
1/6 medium head
(110 g/3.9 oz)
25 0 0 30 1 270 8 5 2 2 8 2 2 0 100 2 2
Celery
2 medium stalks
(110 g/3.9 oz)
15 0 0 115 5 260 7 4 1 2 8 2 0 10 15 4 2
Cucumber
1/3 medium
(99 g/3.5 oz)
10 0 0 0 0 140 4 2 1 1 4 1 1 4 10 2 2
Green (Snap)
Beans

3/4 cup cut
(83 g/3.0 oz)
20 0 0 0 0 200 6 5 2 3 12 2 1 4 10 4 2
Green Cabbage
1/12 medium head
(84 g/3.0 oz)
25 0 0 20 1 190 5 5 2 2 8 3 1 0 70 4 2
Green Onion
1/4 cup chopped
(25 g/0.9 oz)
10 0 0 10 0 70 2 2 1 1 4 1 0 2 8 2 2
Iceberg Lettuce
1/6 medium head
(89 g/3.2 oz)
10 0 0 10 0 125 4 2 1 1 4 1 1 130 6 2 2
Leaf Lettuce
1 1/2 cups
shredded
(85 g/3.0 oz)
15 0 0 35 1 170 5 2 1 1 4 1 1 130 6 2 4
Mushrooms
5 medium
(84 g/3.0 oz)
20 0 0 15 0 300 9 3 1 1 4 0 3 0 2 0 2
Onion
1 medium
(148 g/5.3 oz)
45 0 0 5 0 190 5 11 4 3 12 9 1 0 20 4 4
Potato
1 medium
(148 g/5.3 oz)
110 0 0 0 0 620 18 26 9 2 8 1 3 0 45 2 6
Radishes
7 radishes
(85 g/3.0 oz)
10 0 0 55 2 190 5 3 1 1 4 2 0 0 30 2 2
Strawberries
8 medium
(147 g/5.3 oz)
50 0 0 0 0 170 5 11 4 2 8 8 1 0 160 2 2
Summer Squash
1/2 medium
(98 g/3.5 oz)
20 0 0 0 0 260 7 4 1 2 8 2 1 6 30 2 2
Sweet Corn
kernels from 1
medium ear
(90 g/3.2 oz)
90 2.5 4 0 0 250 7 18 6 2 8 5 4 2 10 0 2
Sweet Potato
1 medium, 5" long,
2" diameter
(130 g/4.6 oz)
100 0 0 70 3 440 13 23 8 4 16 7 2 120 30 4 4
Tomato
1 medium
(148 g/5.3 oz)
25 0 0 20 1 340 10 5 2 1 4 3 1 20 40 2 4

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