Calories & Fat Grams In Fruit & Vegetables

Incorporating a variety of fruits and vegetables into your meal plan can help you manage your weight, improve your health and increase your intake of essential nutrients. To maintain the low-calorie, low-fat benefits of fruits and vegetables, enjoy them raw or steam them with herbs and spices for seasoning. When fresh produce is not available, look for frozen or canned varieties without added sugar or fat.

Significance

Although adequate intake of fruits and vegetables promote good health, most people consume less than recommended, according to the Centers for Disease Control and Prevention. Naturally low in calories and fat, fruits and vegetables are vital components of a healthy diet. The CDC recommends consuming a colorful variety of fruits and vegetables to ensure adequate intakes of fiber, vitamin A, vitamin C, folate and potassium.

Fruit

Fruits containing around 60 calories per portion include a small apple, banana or orange, 1 cup of fresh berries or melon cubes, a medium peach or half a grapefruit, according to the National Heart Lung and Blood Institute. One serving of avocado, strawberries or pineapple provides about 50 calories, according to the Food and Drug Administration. A medium pear on 1 cup of cherries contains 100 calories, 3/4 cup grapes provides 90 calories and two medium plums pack only 80 calories. Although most fruit is fat free, avocados contain 4.5 g, kiwi provides 1 g and nectarines and peaches each contain 1/2 g of fat.

Vegetables

Nonstarchy vegetables such as leafy greens, carrots, broccoli and zucchini contain about 25 calories per serving, according to the NHLBI. Starchy vegetables have a higher calorie content. A medium white potato provides 110 calories and a medium sweet potato contains 100, says the FDA. A 1/2-cup portion of sweet corn or green peas contains approximately 80 calories. Most vegetables are fat-free, with the exception of sweet corn and broccoli, which provide 2 1/2 g and 1/2 g, respectively, according to the FDA. Legumes can be categorized as either protein or vegetables, and contain about 80 calories per 1/3-cup portion.

Benefits

Eating more fruits and vegetables can lead to improved health and promote healthy weight loss. Replacing higher-calorie foods with fruits and vegetables helps you lower your overall calorie consumption. Increasing your fruit and vegetable intake also helps lower your risk for stroke and certain types of cancer, according to the CDC.

Features

Incorporate a variety of fruits and vegetables into your menu. Legumes such as black, kidney, pinto, lima and navy beans, as well as chickpeas, soybeans and lentils are good sources of fiber, according to the CDC. Orange varieties such as pumpkin, sweet potatoes, carrots and cantaloupe increase your intake of vitamin A. Good sources of vitamin C include oranges, red and green peppers, pineapple, tomato juice and cauliflower.