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Calorie & Fiber Guide for Produce

This document lists various fruits and vegetables along with their calorie and fiber contents per standard portion. For fruits, calories range from 50 calories for watermelon to 115 calories for papaya, while fiber ranges from 1 gram for cranberry sauce to 8 grams for blueberries. For vegetables, calories range from 30 calories for romaine lettuce to 100 calories for corn, while fiber ranges from 1 gram for peppers to 10 grams for green beans. The document provides a colorful visual reference of common fruits and vegetables.

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ramesh2440
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330 views3 pages

Calorie & Fiber Guide for Produce

This document lists various fruits and vegetables along with their calorie and fiber contents per standard portion. For fruits, calories range from 50 calories for watermelon to 115 calories for papaya, while fiber ranges from 1 gram for cranberry sauce to 8 grams for blueberries. For vegetables, calories range from 30 calories for romaine lettuce to 100 calories for corn, while fiber ranges from 1 gram for peppers to 10 grams for green beans. The document provides a colorful visual reference of common fruits and vegetables.

Uploaded by

ramesh2440
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Fruits and Vegetables with calories and fiber Fruits

Food Item Apricot Avocado Blackberries Blueberries Cantaloupe Cherries Cranberries Cranberry Juice Cranberry Sauce Grape Juice Grapes Honeydew Kiwi Mango Nectarine Orange Orange Juice Papaya Peach Peach Nectar Pineapple Pink grapefruit Pink grapefruit juice Plums Prunes Red Apple Red pear Red Wine Strawberries Tangerine Tangerine Juice Watermelon Yellow Grapefruit Portion 5 whole average fruit 1 cup 1 cup medium 1 cup 1 cup raw 2/3 cup 1/4 cup 2/3 cup 1 cup large melon 1 large large 1 large 1 large 2/3 cup 1/2 large 1 large 2/3 cup 1 cup, diced 1 whole fruit 1 cup 3 small 5 whole 1 medium 1 medium 4 oz. glass 1 1/2 cups, sliced 2 medium 2/3 cup 1 cup balls 1 fruit Calories 85 80 75 110 80 85 60 100 100 100 115 100 55 80 70 85 75 75 70 90 75 75 95 100 100 100 100 80 75 85 75 50 75 Fiber 4 2 8 5 2 3 5 0 1 0 2 2 3 3 2 4 0 3 3 1 2 3 0 3 3 4 4 0 6 5 0 1 2 Color Orange Yellow/Green Red/Purple Red/Purple Orange Red/Purple Red/Purple Red/Purple Red/Purple Red/Purple Red/Purple Yellow/Green Yellow/Green Orange Orange/yellow Orange/yellow Orange/yellow Orange/yellow Orange/yellow Orange/yellow Orange/yellow Red Red Red/Purple Red/Purple Red/Purple Red/Purple Red/Purple Red/Purple Orange/yellow Orange/yellow Red Orange/yellow

Vegetables
Food Item Acorn Squash, baked Artichoke Asparagus Beets, cooked Broccoli, cooked Brussels Sprouts Cabbage, cooked Cabbage, raw Cauliflower, ckd Carrot juice Carrots, cooked Carrots, raw Celery Chinese Cabbage, ckd Collard greens, ckd Corn Cucumber Eggplant, cooked Endive, raw Green beans, ckd Green peas Green Peppers Kale, cooked Leeks, cooked Mushrooms, cooked Mustard greens, ckd Onion Peppers, red Pumpkin, cooked Red Cabbage, cooked Romaine lettuce Spinach, cooked Spinach, raw Sweet potato Swiss Chard Tomato juice Portion 1 cup 1 medium 18 spears 1 cup 2 cups 1 cup 2 cups 2 cups 2 cups 1 cup 1 cup 3 medium 3 large stalks 2 cups 2 cups cup kernels or 1 ear 1 average 2 cups 1/2 head 2 cups cup 1 large 2 cups 1 medium 1 cup 2 cups 1 large 1 large 1 cup 2 cups 4 cups 2 cups 4 cups 1 small 2x5 2 cups 1 cup Calories 85 60 60 75 85 60 70 40 55 95 70 75 30 40 100 75 40 60 45 85 70 45 70 40 40 40 60 45 50 60 30 80 30 100 70 40 Fiber 6 6 4 3 9 4 8 4 6 2 5 6 3 5 10 2 2 5 8 8 4 3 5 1 3 6 3 3 3 6 4 8 4 2 7 1 Color Orange White/Green White/Green Red/Purple Green Green Green Green Green Orange Orange Orange White/Green Green Yellow/Green Yellow/Green Yellow/Green Red/Purple White/Green Yellow/Green Yellow/Green Yellow/Green Green White/Green White/Green Yellow/Green White/Green Red/Purple Orange Red/Purple Yellow/Green Yellow/Green Yellow/Green Orange Green Red

Food Item Tomato sauce/puree Tomato soup, made with water Tomato vegetable juice Tomatoes, cooked Tomatoes, raw Turnip greens, ckd Winter squash, baked Yellow Peppers Zucchini with skin, ckd

Portion 1 cup 1 cup 1 cup 1 cup 1 large 2 cups 1 cup 1 large 2 cups

Calories 100 85 45 70 40 60 70 50 60

Fiber 5 0 2 3 2 10 7 2 5

Color Red Red Red Red Red Yellow/Green Orange Yellow/Green Yellow/Green

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