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) |
|---|---|---|
|
Kiwifruit |
1 medium (69 g) |
64.0 |
|
Orange |
1 medium (151 g) |
68.0 |
|
Strawberries |
1⁄2 cup (72 g) |
42.3 |
|
Papaya |
1⁄2 cup (72.5 g) |
44.2 |
|
Grapefruit |
1⁄2 large (123 g) |
38.4 |
|
Cantaloupe |
1⁄2 cup (78 g) |
28.7 |
|
Mango |
1⁄2 large (168 g) |
61.2 |
|
Tangerine |
1 medium (88 g) |
23.5 |
|
Star fruit |
1⁄2 large (62 g) |
21.4 |
|
Honeydew melon |
1⁄2 cup (85 g) |
15.3 |
|
Names of Vegetables |
Portion Sizes |
Vitamin C Content (mg) |
|---|---|---|
|
Bell pepper (red) |
1⁄2 cup, cooked (68 g) |
116.3 |
|
Bell pepper (green) |
1⁄2 cup, cooked (67.5 g) |
50.2 |
|
Broccoli |
1⁄2 cup, cooked (78 g) |
50.6 |
|
Cauliflower |
1⁄2 cup, cooked (62 g) |
27.5 |
|
Tomato |
1⁄2 cup, cooked (120 g) |
27.4 |
|
Chinese spinach |
1⁄2 cup, cooked (66 g) |
27.2 |
|
Kale |
1⁄2 cup, cooked (65 g) |
26.7 |
|
Chinese white cabbage (bok choy) |
1⁄2 cup, cooked (85 g) |
22.1 |
|
Mustard greens |
1⁄2 cup, cooked (70 g) |
17.7 |
|
Lotus root |
1⁄2 cup, cooked (60 g) |
16.4 |
|
Names of Fruit |
Portion Sizes |
Dietary Fibre Content (grams) |
|---|---|---|
|
Pear |
1 medium (178 g) |
5.5 |
|
Apple, with skin |
1 medium (182 g) |
4.4 |
|
Orange |
1 medium (151 g) |
3.6 |
|
Kiwifruit |
1 medium (69 g) |
2.1 |
|
Nectarine |
1 medium (142 g) |
2.4 |
|
Grapefruit |
1⁄2 large (123 g) |
2.0 |
|
Mango |
1⁄2 large (168 g) |
2.7 |
|
Banana |
1⁄2 large (68 g) |
1.8 |
|
Blueberries |
1⁄2 cup (74 g) |
1.8 |
|
Strawberries |
1⁄2 cup (72 g) |
1.5 |
|
Names of Vegetables |
Portion Sizes |
Fibre Content (grams) |
|---|---|---|
|
Green peas |
1⁄2 cup, cooked (80 g) |
4.4 |
|
Broccoli |
1⁄2 cup, cooked (78 g) |
2.6 |
|
Carrots |
1⁄2 cup, cooked (78 g) |
2.3 |
|
Corn |
1⁄2 cup, cooked (82.5 g) |
2.3 |
|
Spinach |
1⁄2 cup, cooked (90 g) |
2.2 |
|
Lotus root |
1⁄2 cup, cooked (60 g) |
1.9 |
|
Cauliflower |
1⁄2 cup, cooked (62 g) |
1.4 |
|
Onions |
1⁄2 cup, cooked (105 g) |
1.5 |
|
Asparagus |
1⁄2 cup, cooked (90 g) |
1.5 |
|
Eggplant |
1⁄2 cup, cooked (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: The nutrient analysis information is based on the Nutrient Database for Standard References of the Nutrient Data Laboratory, U.S. Department of Agriculture as of November 2018.