It is no secret that eating more fruits and vegetables will improve your health. However, most people do not meet their daily fruit and vegetable needs, according to the Centers for Disease Control and Prevention. Fruits and vegetables contain essential nutrients that can help to lower your risk of heart disease, diabetes and certain types of cancers. Knowing the nutrition nutritional values for fruits and vegetables may help improve your intake.
Fresh Fruit
Most adults need 1 1/2 to 2 cups of fruit a day. Fresh fruit, with its fiber and water content, makes a filling choice. In general, a small piece of whole fruit or 1 cup of fresh cut fruit contains 60 calories, 0 g of fat, 15 g of carbohydrates and 0 g of protein. A 1-cup serving of fresh blueberries contains 80 calories, 1 g of protein, 0 g of fat, 21 g of carbohydrates, 3.6 g of fiber, 317 IU of vitamin A and 14 mg of vitamin C. One Florida orange contains 65 calories, 1 g of protein, 0 g of fat, 16 g of carbohydrates, 3.4 g of fiber, 16 IU of vitamin A and 63 mg of vitamin C.
Dried Fruit
Dried fruits are a more concentrated source of calories, vitamins and minerals. In general, 2 tbsp. of dried fruit contains about 60 calories, 15 g of carbohydrates and 0 g of protein or fat. A 2 tbsp. serving of raisins contains about 60 calories, 1 g of protein, 0 g of fat, 16 g of carbohydrates, 1 g of fiber and 150 mg of potassium. Raisins are not a significant source of vitamin C or vitamin A. A 1/4-cup serving of dried apricots contains 78 calories, 1 g of protein, 0 g of fat, 20 g of carbohydrates, 2.4 g of fiber, 0 mg of vitamin C, 1,171 IU of vitamin A and 378 mg of potassium.
Nonstarchy Vegetables
Nonstarchy vegetables are low-calorie vegetables with only small amounts of carbohydrates, such as lettuce, broccoli, spinach, cauliflower, peppers, carrots, onions, mushrooms and eggplant. In general, 1 cup of raw or 1/2 cup cooked nonstarchy vegetables contains 25 calories, 5 g of carbohydrates, 2 g of protein and 0 g of fat. A 1/2 cup serving of boiled chopped broccoli contains 27 calories, 2 g of protein, 0 g of fat, 6 g of carbohydrates, 2.6 g of fiber, 1,207 IU of vitamin A and 50 mg of vitamin C. A 1-cup serving of raw sweet green peppers contains 18 calories, 1 g of protein, 0 g of fat, 4 g of carbohydrates, 1.6 g of fiber, 74 mg of vitamin C and 340 IU of vitamin A.
Starchy Vegetables
Starchy vegetables are higher in calories than nonstarchy vegetables because of their higher carbohydrate content. In general, a 1/2-cup serving of a cooked starchy vegetable has about 80 calories, 15 g of carbohydrates, 3 g of protein and 0 g of fat. Starchy vegetables include potatoes, peas, corn and winter squash. A 1/2-cup serving of a baked sweet potato in its skin contains 90 calories, 2 g of protein, 0 g of fat, 20 g of carbohydrates, 3.3 g of fiber, 1,9218 IU of vitamin A and 19 mg of vitamin C. A 1/2 cup serving of cooked corn contains 72 calories, 2.5 g of protein, 1 g of fat, 16 g of carbohydrates, 1.8 g of fiber, 196 IU of vitamin A and 4.1 mg of vitamin C.
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