Fruit & Vegetable Nutrition Facts

It is commonly known that you are supposed to have two to four servings of fruit per day. Knowing the specific nutrition information of different fruits can help you make the best choices while shopping at the grocery store. The more efficient the fruit is at delivering nutrition, the easier it is to get your recommended amount.

Fiber

• Fiber is an important part of a healthy lifestyle, helping to ensure that your body stays regular. Fruits that are a great source of fiber include blueberries, blackberries and dates. All of them feature around 8 g of fiber per 100 g serving.

Healthy Fats

• Certain fruits can be a great way to get the healthy, unsaturated fats that your body needs. Avocados and olives both have unsaturated fats. Avocados feature approximately 9.8 g of monounsaturated fat and 1.8 g of polyunsaturated fat per 100 g serving.

Protein

• Protein and fruits rarely are found in the same sentence. There are some fruits that can offer protein, however. Avocado, blackberries and passion fruit each have over 2 g of protein per 100 g serving.

Vitamin A

• Vitamin A is an important part of a daily diet and can be found in kumquats, mangoes, passion fruit and carrots. Apricots feature the largest amount, with 420 mcg per 100 g serving.

Vitamin C

• People often turn to fruits for their vitamin C intake. The best fruits for vitamin C include blackberries, guava, oranges and kiwi. Blackberries have 150 mg of vitamin C in every 100 g serving.