The following are reference nutritional values of some fruit and vegetables. Please remember variety and moderation are always keys to good nutrition.
|
Names of Fruit |
Portion Sizes |
Vitamin C Content (mg) |
|---|---|---|
|
Guava |
1 piece (55g) |
125.6 |
|
Orange |
1 medium (131 g) |
69.7 |
|
Kiwifruit (green) |
1 piece (69 g) |
64.0 |
|
Grapefruit (Pink red or white) |
1⁄2 large (166 g) |
57.1 |
|
Strawberries |
1⁄2 cup, halved (76 g) |
44.7 |
|
Papaya |
1⁄2 cup, diced (70 g) |
43.3 |
|
Cantaloupe |
1⁄2 cup, diced (80 g) |
29.4 |
|
Mango |
1⁄2 piece (104 g) |
28.8 |
|
Tangerine |
1 small (76 g) |
20.3 |
|
Star fruit |
1⁄2 cup, sliced (54 g) |
18.6 |
|
Honeydew melon |
1⁄2 cup, diced (85 g) |
15.3 |
|
Names of Vegetables |
Portion Sizes |
Vitamin C Content (mg) |
|---|---|---|
|
Sweet pepper (red) |
1⁄2 cup, boiled (68 g) |
116.3 |
|
Sweet pepper (green) |
1⁄2 cup, boiled (68 g) |
50.6 |
|
Broccoli |
1⁄2 cup, boiled (78 g) |
50.6 |
|
Cauliflower |
1⁄2 cup, boiled (62 g) |
27.5 |
|
Tomato |
1⁄2 cup, cooked (120 g) |
27.4 |
|
Chinese spinach |
1⁄2 cup, boiled (66 g) |
27.1 |
|
Chinese white cabbage (bok choy) |
1⁄2 cup, boiled (85 g) |
22.1 |
|
Mustard greens |
1⁄2 cup, boiled, chopped (70 g) |
17.7 |
|
Lotus root |
1⁄2 cup, boiled (60 g) |
16.4 |
|
Chinese broccoli |
1⁄2 cup, cooked (44 g) |
12.4 |
|
Names of Fruit |
Portion Sizes |
Dietary Fibre Content (grams) |
|---|---|---|
|
Asian pear |
1⁄2 piece (138 g) |
5.0 |
|
Red delicious apple |
1 piece (180 g) |
4.3 |
|
Orange |
1 medium (131 g) |
3.1 |
|
Mango |
1⁄2 piece (104 g) |
1.9 |
|
Nectarine |
1 small (129 g) |
2.2 |
|
Kiwifruit (green) |
1 piece (69 g) |
2.1 |
|
Grapefruit (pink, red or white) |
1⁄2 large (166 g) |
1.8 |
|
Banana |
1⁄2 large (68 g) |
1.8 |
|
Blueberries |
1⁄2 cup (74 g) |
1.8 |
|
Strawberries |
1⁄2 cup, halved (76 g) |
1.5 |
|
Names of Vegetables |
Portion Sizes |
Fibre Content (grams) |
|---|---|---|
|
Green peas |
1⁄2 cup, boiled (80 g) |
4.4 |
|
Broccoli |
1⁄2 cup, boiled (78 g) |
2.6 |
|
Carrots |
1⁄2 cup, boiled (78 g) |
2.3 |
|
Sweet corn |
1⁄2 cup, boiled (74.5 g) |
1.8 |
|
Spinach |
1⁄2 cup, boiled (90 g) |
2.2 |
|
Lotus root |
1⁄2 cup, boiled (60 g) |
1.9 |
|
Cauliflower |
1⁄2 cup, boiled (62 g) |
1.4 |
|
Onions |
1⁄2 cup, boiled (105 g) |
1.5 |
|
Asparagus |
1⁄2 cup, boiled (90 g) |
1.8 |
|
Eggplant |
1⁄2 cup, boiled (50 g) |
1.3 |
Remark: Other than the examples given in this table, most beans are also excellent sources of dietary fibre.
The above tables provide examples of fruit and vegetables that are commonly consumed and the lists are not exhaustive.
Reference: Centre for Food Safety, the Nutrient Data Laboratory (United States Department of Agriculture)