
fruit and vegetable facts
Fruit/Vegetable Best season to buy Storing Nutritional Value Kilo joule/Calories
Apples Autumn/winter Store in a vented plastic bag in the refrigerator Dietary fibre, vitamin C 200g =300kj, 72 cals
Apricots Summer Store unwrapped in the salad crisper of the refrigerator Dietary fibre, Potassium 30g = 85kj, 20 cals
Beetroot Winter Cut off the beetroot tops then store unwrapped in the
refrigerator
Good source folate and dietary fibre. Contains vitamin C
and Potassium
160g = 190kj, 45 cals
Blueberries Summer Store covered in the refrigerator Vitamin C 125g = 295kj, 70 cals
Broccoli Autumn/winter Store in a plastic bag in the refrigerator Dietary fibre, vitamin C, B2, B5, E, B6, Folate 100g = 195kj, 23 cals
Brussels sprouts Autumn/winter Store unwrapped in the salad crisper of the refrigerator Dietary fibre, vitamin C, B2, E, B6, Folate 100g = 110kj, 26 cals
Cabbage Winter Trim, then store wrapped in the refrigerator Dietary fibre, vitamin C, B6, Folate, Potassium 100g = 110kj, 26 cals
Carrots Winter Store uncovered in the refrigerator Dietary fibre, vitamin A, C, B6 120g = 125kj, 30 cals
Cauliflower Autumn/winter Remove the outer leaves, then store in a plastic bag in the
refrigerator
Vitamin C, B5, B6, K, Folate, Potassium 100g = 55kj, 13 cals
Celery Autumn/winter Store in a plastic bag in the refrigerator Vitamin C, Potassium 80g = 55kj, 7 cals
Cucumber Summer Store in the salad crisper of the refrigerator Vitamin C 280g = 120kj, 29 cals
Fennel Winter/spring Store in the salad crisper of the refrigerator Dietary fibre, vitamin C 300g = 145kj, 35 cals
Grapes (seedless) Summer Store in a plastic bag in the refrigerator Vitamin C, B6, Potassium 125g = 355kj, 85 cals
Kiwi fruit Winter/spring Store in the salad crisper of the refrigerator Vitamin C, Potassium 100g = 100kj, 40 cals
Mangoes Summer Store covered in the refrigerator Vitamin A, C, B1, B6, Potassium 240g = 200kj, 102 cals
Melons, inc. watermelon Summer/Autumn Store in the salad crisper of the refrigerator Dietary fibre, vitamin A, C, Folate, Potassium 200g = 210kj, 50 cals
Nectarines Summer Store in the salad crisper of the refrigerator Dietary fibre, vitamin C, B3, Potassium 180g = 355kj, 85 cals
Oranges Winter/autumn/spring Store in a cool, dry place for 1 week. Transfer oranges to
the refrigerator to keep them longer.
Vitamin C 150g = 160kj, 38 cals
Peaches Summer Store uncovered in the refrigerator Dietary fibre, vitamin C, B3, Potassium 150g = 205kj, 49 cals
Pears Autumn Store uncovered in the refrigerator Dietary fibre 150 = 250kj, 60 cals
Pineapples Summer Store uncovered in the refrigerator Vitamin C 150g = 245kj, 59 cals
Plums Summer Store uncovered in the refrigerator Dietary fibre 70g = 110kj, 26 cals
Raspberries Summer Store covered in the refrigerator Vitamin C, Iron, Potassium, Magnesium 125g = 130kj, 31cals
Tomatoes Summer Store uncovered in the salad crisper of the refrigerator Dietary fibre, vitamin A, C, E, Folate 100g = 90kj, 22 cals