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FRUIT & VEGETABLE FACTS
FRUIT AND
VEGETABLES
BEST SEASON
TO BUY
STORAGE NUTRITIONAL
VALUE
CALORIE
COUNT
Grapes
(Seedless)
Summer/
Autumn
Produce bag in
refrigerator
Vitamin C, B6 and
Potassium
100g Grapes
=60-83 cals
Kiwi Fruit Winter/ Spring Crisper in
refrigerator
Vitamin C and
Potassium
100g Kiwi Fruit
=52 cals
Mangoes Summer Covered in
refrigerator
Vitamin A, C, B1, B6
and Potassium
207g Mango
=113 cals
Melons
including
Watermelon
Summer/
Autumn
Crisper in
refrigerator
Vitamin C, Folate,
Dietary Fiber and
Vitamin A
200g Melon
=50 cals
Nectarines Summer Crisper in
refrigerator
Vitamin C, B3,
Potassium and
Dietary Fiber
151g Nectarines
=66 cals
Oranges Winter/
Autumn/
Spring
Cool, dry place for
1 week, transfer
to refrigerator to
keep longer
Vitamin C 131g Orange
=54 cals
Peaches Summer Ripen at room
temperature then
refrigerate
Vitamin C,
Potassium, Dietary
Fiber, Beta Carotene
100g Peaches
=42 cals
Pears Autumn/
Winter
Ripen at room
temperature then
refrigerate
Vitamin C & E
Dietary Fiber
161g Pear
=93 cals
Pineapple Spring/
Summer
Store in a cool
place
Vitamin C & E
Dietary Fiber
100g Pineapple
=43 cals
Spinach All year round Refrigerate Vitamin B6, C,
E, Beta carotene,
Folate, Magnesium,
Potassium, Dietary
Fiber
100g Spinach
=15 cals
Sweet Potato All year round Store in cool place Vitamins C, E, Beta
Carotene, Dietary
Fiber
100g Sweet
Potato
=65 cals
Tomatoes Late Winter to
early Summer
Ripen at room
temperature
Lycopene, Vitamin
C, E, Folate, Dietary
Fiber
100g Tomatoes
=15-17 cals