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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