NUTRITION FACTS OF FRESH FRUITS AND VEGETABLES

Shelia Lewis

Smith County Extension Agent for Family and Consumer Sciences

1517 West Front; Suite 116, Tyler

903/535-0885; sklewis@ag.tamu.edu

Peaches:	good source of carbohydrates and potassium; a medium-sized peach (5 ounces) contains 50 calories.

East Texas Berries:	(blueberries, blackberries, and raspberries) berries are versatile, they are a good source of vitamin C, some vitamin A, iron, and potassium. They add fiber to the diet and are low in calories. One cup of fresh blackberries = 85 calories, blueberries = 90 calories and raspberries = 70 calories.

Watermelon:	1 cup of watermelon = 50 calories, is low in fat, has small amount of vitamins A and C, potassium, calcium and phosphorus.

Tomatoes:	are about 94% water and contain about 25 calories for one medium tomato. Good source of vitamins A and C.

Potatoes:	(round red potato and "new" potatoes) ½ cup serving of boiled potatoes have 60 calories, only a trace of fat and sodium. Potatoes have dietary fiber, vitamin C and Potassium.

Corn:	provides B vitamins, low in fat and good source of fiber.

Squash:	(or soft-skinned squash) is low-calorie and low-fat. One half cup provides over 25% of the daily need for vitamin A and about 10 percent of vitamin C.

Green Vegetables:	(green beans, okra, peppers) good sources of vitamins A and C. The greener the vegetable the richer it is in vitamins and minerals.

Onion:	provides vitamin C and potassium. One medium onion contains about 60 calories.