Plant Nutrition
Discover detailed nutrition insights for whole, plant-based foods—featuring calories, macronutrients (carbohydrates, protein, and healthy fats), plus essential vitamins and minerals to help you make informed, nourishing choices.
Legumes
Lupini beans have the highest protein content of any legume at 25.9g per cup — more than chicken breast per serving weight. They also have the lowest carbohydrate content of any legume, making them particularly popular among people following lower-carb plant-based diets. They must be soaked and brined for several days before eating to remove bitter alkaloids.
Split peas are among the highest-fiber legumes available, making them exceptional for digestive health and blood sugar regulation. They break down easily during cooking and provide sustained energy throughout the day with an impressive protein-to-calorie ratio.
Red lentils are one of the richest plant sources of folate and iron, with a single cup delivering 90% of the daily value for folate. They cook faster than other lentils and break down into a creamy texture, making them ideal for soups and dals.
Black-eyed peas are exceptionally rich in folate, providing nearly the full daily value per cup, alongside significant calcium and iron making them one of the most nutritionally complete legumes for bone and blood health.
Fava beans are rich in folate, iron, and copper, and one of the few legumes with significant Vitamin K. They have been cultivated for thousands of years and are a staple in Middle Eastern and Mediterranean cuisines.
Adzuki beans are exceptionally high in potassium, zinc, copper, and manganese compared to most legumes, and deliver one of the highest folate concentrations per cup. Popular in East Asian cuisines, they are commonly used in both savory dishes and sweet red bean paste.
Mung beans are one of the most folate-dense legumes available, providing 80% of the daily value per cup. They are highly digestible compared to other legumes, making them a staple in Ayurvedic cooking, and are the source of common bean sprouts used across Asian cuisines.
Edamame delivers an extraordinary 121% of the daily folate value per cup — more than any other common legume — alongside exceptional Vitamin K, manganese, and copper. As a whole young soybean, it also provides one of the highest protein-to-calorie ratios of any plant food.
Cannellini beans are one of the best plant sources of iron and potassium, delivering 32% and 21% of the daily value per cup respectively. They also provide exceptional calcium for a legume at 12% DV, making them a standout choice for bone health on a plant-based diet.
Navy beans have the highest fiber content of any common legume at 19.1g per cup — nearly 68% of the daily value. They are also rich in folate, thiamin, iron, and potassium, making them one of the most nutritionally well-rounded beans for heart and digestive health.
Pinto beans are one of the most consumed legumes in North America and a staple in Mexican and Southwestern cooking. They deliver 74% of the daily folate value per cup alongside standout B6, iron, potassium, and copper — making them one of the most nutritionally complete everyday beans.
Kidney beans are one of the richest plant sources of Vitamin K among legumes at 12% DV per cup, alongside excellent folate, iron, potassium, and copper. Their deep red color comes from anthocyanins — powerful antioxidants that contribute to heart and metabolic health.
Black beans are among the richest plant sources of folate and provide exceptional fiber, iron, and magnesium. Their dark pigment indicates a high concentration of anthocyanin antioxidants similar to those found in blueberries.
Chickpeas are one of the world’s most consumed legumes and the base of hummus and falafel. They provide an excellent combination of protein, fiber, folate, iron, copper, and manganese, making them a nutritional cornerstone of plant-based diets worldwide.
Green lentils are one of the richest plant sources of folate, with a single cup delivering 90% of the daily value, making them especially valuable during pregnancy. They also provide outstanding iron, phosphorus, copper, and potassium.
Whole Grains
Einkorn is the oldest cultivated wheat variety, with a higher protein, fat, and micronutrient density than modern wheat. It contains significantly more zinc, manganese, and B vitamins than conventional wheat varieties.
Kamut is an ancient wheat grain with nearly twice the protein content of modern wheat and exceptional levels of selenium — one of the highest of any grain. Its rich, buttery flavor makes it popular in artisan breads.
Freekeh is young green wheat that is roasted over an open fire, giving it a distinctive smoky flavor. The roasting process preserves its high fiber and protein content while developing unique compounds not found in other grains.
Brown rice retains its bran and germ layers, giving it significantly more fiber, magnesium, and B vitamins than white rice. Its manganese content supports bone formation and antioxidant enzyme function.
Wild rice is not a true rice but an aquatic grass seed native to North America. It has more protein and significantly less starch than white or brown rice, along with standout zinc, niacin, and manganese content.
Air-popped popcorn is a whole grain snack with surprisingly high fiber relative to its calories. The low nutrient numbers per cup reflect the high air content — by weight, popcorn has a nutritional profile comparable to other whole corn products and is one of the highest-volume, lowest-calorie whole grain options available.
Durum wheat berries are extraordinarily nutrient-dense — the copper content of 118% DV per cup is the highest of any common grain, and the manganese at 160% DV is exceptional. Note that values are based on dry measure, reflecting the concentrated nutrition of this ancient hard wheat.
Bulgur is pre-cooked cracked wheat, making it one of the fastest whole grains to prepare — just 10 minutes in boiling water. Despite minimal processing it retains its full whole grain nutrition profile, with standout manganese at 48% DV and a high fiber-to-calorie ratio.
Oat groats are the whole, minimally processed oat kernel before rolling or cutting. They have the same nutrition as rolled oats but a firmer, chewier texture and longer cooking time. Standout manganese at 61% DV and copper at 24% DV make them one of the better grain sources of these minerals.
Whole grain cornmeal retains the bran and germ of the corn kernel, making it significantly more nutritious than degerminated varieties. It delivers standout magnesium at 37% DV, thiamin at 33% DV, and iron at 23% DV per cup — making it one of the more mineral-rich whole grain options.
Whole wheat berries deliver an exceptional 126% DV manganese per cup — one of the highest of any common grain — alongside standout copper at 40% DV, niacin at 25% DV, and magnesium at 23% DV. They are the most complete form of wheat, retaining the bran, germ, and endosperm entirely.
1 cup cooked
Macronutrients
- Calories: 280 kcal
- Protein: 10.4 g
- Carbohydrates: 58.6 g
- Dietary Fiber: 11.7 g
- Sugars: 0.7 g
- Fat: 2.4 g
- Saturated Fat: 0.3 g
- Monounsaturated Fat: 0.3 g
- Polyunsaturated Fat: 1.2 g
Vitamins
- Folate (B9): 38 µg (10% DV)
- Thiamin (B1): 0.2 mg (20% DV)
- Riboflavin (B2): 0.1 mg (10% DV)
- Niacin (B3): 3.2 mg (20% DV)
- Vitamin B6: 0.3 mg (18% DV)
- Vitamin C: 0 mg (0% DV)
- Vitamin K: 6 µg (5% DV)
Minerals
- Iron: 2.2 mg (12% DV)
- Magnesium: 110 mg (26% DV)
- Phosphorus: 281 mg (22% DV)
- Potassium: 446 mg (9% DV)
- Calcium: 28 mg (2% DV)
- Zinc: 3.7 mg (34% DV)
- Copper: 0.4 mg (42% DV)
- Manganese: 2.6 mg (113% DV)
Whole rye has the highest fiber content of the wheat-family grains and the highest zinc content of the common whole grains at 3.7 mg per cup.
1 cup (120g)
Macronutrients
- Calories: 246 kcal
- Protein: 10.7 g
- Carbohydrates: 51.3 g
- Dietary Fiber: 7.6 g
- Sugars: 0.3 g
- Fat: 1.7 g
- Saturated Fat: 0.3 g
- Monounsaturated Fat: 0.2 g
- Polyunsaturated Fat: 0.8 g
Vitamins
- Folate (B9): 25 µg (6% DV)
- Thiamin (B1): 0.2 mg (15% DV)
- Riboflavin (B2): 0.1 mg (7% DV)
- Niacin (B3): 3.2 mg (20% DV)
- Vitamin B6: 0.2 mg (10% DV)
- Vitamin C: 0 mg (0% DV)
- Vitamin K: 2 µg (2% DV)
Minerals
- Iron: 1.9 mg (11% DV)
- Magnesium: 95 mg (23% DV)
- Phosphorus: 291 mg (23% DV)
- Potassium: 277 mg (6% DV)
- Calcium: 19 mg (1% DV)
- Zinc: 2.4 mg (22% DV)
- Copper: 0.4 mg (40% DV)
- Manganese: 2.6 mg (113% DV)
1 cup cooked
Macronutrients
- Calories: 248 kcal
- Protein: 10.0 g
- Carbohydrates: 50.0 g
- Dietary Fiber: 6.0 g
- Sugars: 0 g
- Fat: 2.0 g
- Saturated Fat: 0.4 g
- Monounsaturated Fat: 0.3 g
- Polyunsaturated Fat: 0.8 g
Vitamins
- Folate (B9): 20 µg (5% DV)
- Thiamin (B1): 0.2 mg (17% DV)
- Riboflavin (B2): 0.1 mg (8% DV)
- Niacin (B3): 2.8 mg (18% DV)
- Vitamin B6: 0.2 mg (12% DV)
- Vitamin C: 0 mg (0% DV)
- Vitamin K: 1 µg (1% DV)
Minerals
- Iron: 3.4 mg (19% DV)
- Magnesium: 60 mg (14% DV)
- Phosphorus: 150 mg (12% DV)
- Potassium: 200 mg (4% DV)
- Calcium: 16 mg (1% DV)
- Zinc: 1.4 mg (13% DV)
- Copper: 0.2 mg (22% DV)
- Manganese: 1.0 mg (43% DV)
1 cup cooked
Macronutrients
- Calories: 255 kcal
- Protein: 9.8 g
- Carbohydrates: 50.0 g
- Dietary Fiber: 7.1 g
- Sugars: 1.9 g
- Fat: 1.6 g
- Saturated Fat: 0.3 g
- Monounsaturated Fat: 0.3 g
- Polyunsaturated Fat: 0.7 g
Vitamins
- Folate (B9): 35 µg (9% DV)
- Thiamin (B1): 0.2 mg (19% DV)
- Riboflavin (B2): 0.1 mg (9% DV)
- Niacin (B3): 1.8 mg (11% DV)
- Vitamin B6: 0.2 mg (14% DV)
- Vitamin C: 0 mg (0% DV)
- Vitamin K: 0 µg (0% DV)
Minerals
- Iron: 7.2 mg (40% DV)
- Magnesium: 126 mg (30% DV)
- Phosphorus: 302 mg (24% DV)
- Potassium: 269 mg (6% DV)
- Calcium: 123 mg (9% DV)
- Zinc: 3.1 mg (28% DV)
- Copper: 0.4 mg (45% DV)
- Manganese: 7.2 mg (313% DV)
Teff has the highest iron content of any grain listed here. Its manganese content of 313% DV per cup is exceptional, and its calcium level is unusually high for a grain.
1 cup cooked
Macronutrients
- Calories: 251 kcal
- Protein: 9.3 g
- Carbohydrates: 46.0 g
- Dietary Fiber: 5.2 g
- Sugars: 1.7 g
- Fat: 3.9 g
- Saturated Fat: 1.0 g
- Monounsaturated Fat: 1.0 g
- Polyunsaturated Fat: 1.6 g
Vitamins
- Folate (B9): 54 µg (14% DV)
- Thiamin (B1): 0.1 mg (6% DV)
- Riboflavin (B2): 0.2 mg (16% DV)
- Niacin (B3): 0.6 mg (4% DV)
- Vitamin B6: 0.2 mg (14% DV)
- Vitamin C: 4 mg (5% DV)
- Vitamin K: 2 µg (2% DV)
Minerals
- Iron: 5.2 mg (29% DV)
- Magnesium: 160 mg (38% DV)
- Phosphorus: 364 mg (29% DV)
- Potassium: 332 mg (7% DV)
- Calcium: 116 mg (9% DV)
- Zinc: 2.1 mg (19% DV)
- Copper: 0.4 mg (44% DV)
- Manganese: 2.1 mg (91% DV)
Amaranth is a complete protein and has exceptionally high magnesium, iron, and calcium for a grain, making it one of the most nutrient-dense whole grains available.
1 cup cooked
Macronutrients
- Calories: 316 kcal
- Protein: 10.4 g
- Carbohydrates: 65.7 g
- Dietary Fiber: 6.5 g
- Sugars: 0 g
- Fat: 3.1 g
- Saturated Fat: 0.5 g
- Monounsaturated Fat: 0.9 g
- Polyunsaturated Fat: 1.4 g
Vitamins
- Folate (B9): 13 µg (3% DV)
- Thiamin (B1): 0.3 mg (25% DV)
- Riboflavin (B2): 0.1 mg (9% DV)
- Niacin (B3): 3.2 mg (20% DV)
- Vitamin B6: 0.4 mg (21% DV)
- Vitamin C: 0 mg (0% DV)
- Vitamin K: 0 µg (0% DV)
Minerals
- Iron: 3.6 mg (20% DV)
- Magnesium: 54 mg (13% DV)
- Phosphorus: 340 mg (27% DV)
- Potassium: 328 mg (7% DV)
- Calcium: 27 mg (2% DV)
- Zinc: 1.7 mg (15% DV)
- Copper: 0.3 mg (36% DV)
- Manganese: 1.6 mg (70% DV)
Sorghum is naturally gluten-free and one of the most drought-resistant grains, making it a staple crop in arid regions. It has the highest phosphorus content of the common whole grains.
1 cup cooked
Macronutrients
- Calories: 207 kcal
- Protein: 6.1 g
- Carbohydrates: 41.2 g
- Dietary Fiber: 2.3 g
- Sugars: 0.2 g
- Fat: 1.7 g
- Saturated Fat: 0.3 g
- Monounsaturated Fat: 0.3 g
- Polyunsaturated Fat: 0.9 g
Vitamins
- Folate (B9): 33 µg (8% DV)
- Thiamin (B1): 0.2 mg (14% DV)
- Riboflavin (B2): 0.1 mg (9% DV)
- Niacin (B3): 2.3 mg (14% DV)
- Vitamin B6: 0.2 mg (13% DV)
- Vitamin C: 0 mg (0% DV)
- Vitamin K: 1 µg (1% DV)
Minerals
- Iron: 1.1 mg (6% DV)
- Magnesium: 77 mg (18% DV)
- Phosphorus: 174 mg (14% DV)
- Potassium: 108 mg (2% DV)
- Calcium: 5 mg (0% DV)
- Zinc: 1.6 mg (15% DV)
- Copper: 0.3 mg (28% DV)
- Manganese: 0.5 mg (22% DV)
1 cup cooked
Macronutrients
- Calories: 155 kcal
- Protein: 5.7 g
- Carbohydrates: 33.5 g
- Dietary Fiber: 4.5 g
- Sugars: 1.5 g
- Fat: 1.0 g
- Saturated Fat: 0.2 g
- Monounsaturated Fat: 0.3 g
- Polyunsaturated Fat: 0.3 g
Vitamins
- Folate (B9): 24 µg (6% DV)
- Thiamin (B1): 0.1 mg (7% DV)
- Riboflavin (B2): 0.1 mg (7% DV)
- Niacin (B3): 1.6 mg (10% DV)
- Vitamin B6: 0.1 mg (7% DV)
- Vitamin C: 0 mg (0% DV)
- Vitamin K: 2 µg (2% DV)
Minerals
- Iron: 1.3 mg (7% DV)
- Magnesium: 86 mg (20% DV)
- Phosphorus: 118 mg (9% DV)
- Potassium: 148 mg (3% DV)
- Calcium: 12 mg (1% DV)
- Zinc: 1.0 mg (9% DV)
- Copper: 0.3 mg (34% DV)
- Manganese: 0.6 mg (26% DV)
Despite its name, buckwheat is not a wheat at all. It is gluten-free and botanically related to rhubarb, not grasses. It is unusually high in magnesium relative to its calorie count.
1 cup cooked
Macronutrients
- Calories: 270 kcal
- Protein: 9.8 g
- Carbohydrates: 59.4 g
- Dietary Fiber: 14.9 g
- Sugars: 0.4 g
- Fat: 1.2 g
- Saturated Fat: 0.2 g
- Monounsaturated Fat: 0.1 g
- Polyunsaturated Fat: 0.5 g
Vitamins
- Folate (B9): 46 µg (12% DV)
- Thiamin (B1): 0.3 mg (25% DV)
- Riboflavin (B2): 0.1 mg (10% DV)
- Niacin (B3): 6.2 mg (39% DV)
- Vitamin B6: 0.3 mg (18% DV)
- Vitamin C: 0 mg (0% DV)
- Vitamin K: 2 µg (2% DV)
Minerals
- Iron: 2.5 mg (14% DV)
- Magnesium: 80 mg (19% DV)
- Phosphorus: 230 mg (18% DV)
- Potassium: 320 mg (7% DV)
- Calcium: 29 mg (2% DV)
- Zinc: 2.1 mg (19% DV)
- Copper: 0.4 mg (42% DV)
- Manganese: 1.3 mg (57% DV)
1 cup cooked
Macronutrients
- Calories: 166 kcal
- Protein: 5.9 g
- Carbohydrates: 28.1 g
- Dietary Fiber: 4.0 g
- Sugars: 0.6 g
- Fat: 3.6 g
- Saturated Fat: 0.6 g
- Monounsaturated Fat: 1.1 g
- Polyunsaturated Fat: 1.3 g
Vitamins
- Folate (B9): 14 µg (4% DV)
- Thiamin (B1): 0.2 mg (15% DV)
- Riboflavin (B2): 0.1 mg (5% DV)
- Niacin (B3): 0.5 mg (3% DV)
- Vitamin B6: 0.1 mg (5% DV)
- Vitamin C: 0 mg (0% DV)
- Vitamin K: 2 µg (2% DV)
Minerals
- Iron: 2.1 mg (12% DV)
- Magnesium: 56 mg (13% DV)
- Phosphorus: 180 mg (14% DV)
- Potassium: 164 mg (4% DV)
- Calcium: 21 mg (2% DV)
- Zinc: 1.5 mg (14% DV)
- Copper: 0.2 mg (24% DV)
- Manganese: 1.4 mg (61% DV)
Oats are the only grain that contain significant amounts of beta-glucan, a soluble fiber shown to actively lower LDL cholesterol.
1 cup cooked
Macronutrients
- Calories: 222 kcal
- Protein: 8.1 g
- Carbohydrates: 39.4 g
- Dietary Fiber: 5.2 g
- Sugars: 1.6 g
- Fat: 3.6 g
- Saturated Fat: 0.4 g
- Monounsaturated Fat: 1.0 g
- Polyunsaturated Fat: 2.0 g
Vitamins
- Folate (B9): 78 µg (19% DV)
- Thiamin (B1): 0.2 mg (18% DV)
- Riboflavin (B2): 0.2 mg (18% DV)
- Niacin (B3): 0.8 mg (5% DV)
- Vitamin B6: 0.2 mg (13% DV)
- Vitamin C: 0 mg (0% DV)
- Vitamin K: 3 µg (2% DV)
Minerals
- Iron: 2.8 mg (15% DV)
- Magnesium: 118 mg (28% DV)
- Phosphorus: 281 mg (22% DV)
- Potassium: 318 mg (7% DV)
- Calcium: 31 mg (2% DV)
- Zinc: 2.0 mg (18% DV)
- Copper: 0.4 mg (39% DV)
- Manganese: 1.2 mg (51% DV)
Quinoa is one of very few plant foods that is a complete protein, containing all 9 essential amino acids in sufficient quantities.
Fruits
Tamarind is exceptionally rich in thiamin compared to other fruits, providing over 30% of the daily value per cup, alongside substantial iron, magnesium, and potassium.
Prickly pear cactus fruit is exceptionally rich in magnesium relative to its calorie content, with one cup providing 22% of the daily value. It also contains betalain pigments unique to the cactus family, potent antioxidants linked to anti-inflammatory and liver-protective effects.
Mulberries provide the highest iron content of any commonly eaten berry, alongside significant vitamin C and anthocyanins. They contain resveratrol, the same antioxidant found in red wine.
Kumquats are unique among citrus in being eaten whole, skin and all. The peel contains most of the vitamin C and fiber, providing nearly 75% of the daily vitamin C per cup.
Elderberries are one of the richest fruit sources of vitamin C and anthocyanins. Research shows elderberry extracts may shorten the duration of colds and flu.
1 medium (91g)
Macronutrients
- Calories: 28 kcal
- Protein: 0.9 g
- Carbohydrates: 6.1 g
- Dietary Fiber: 2.5 g
- Sugars: 3.6 g
- Fat: 0.3 g
Vitamins
- Vitamin C: 31.4 mg (35% DV)
- Folate (B9): 11 µg (3% DV)
- Vitamin B5: 0.4 mg (8% DV)
- Riboflavin (B2): 0.02 mg (2% DV)
- Vitamin B6: 0.1 mg (5% DV)
Minerals
- Potassium: 121 mg (3% DV)
- Copper: 0.07 mg (7% DV)
- Manganese: 0.05 mg (2% DV)
- Magnesium: 9 mg (2% DV)
- Calcium: 3 mg (0% DV)
Starfruit delivers 35% of the daily vitamin C value for only 28 calories, making it one of the most nutrient-dense low-calorie fruits. Note: it contains oxalic acid and should be avoided by those with kidney disease.
1 medium (168g)
Macronutrients
- Calories: 118 kcal
- Protein: 1.0 g
- Carbohydrates: 31.2 g
- Dietary Fiber: 6.0 g
- Sugars: 21.0 g
- Fat: 0.3 g
Vitamins
- Vitamin A: 81 µg (9% DV)
- Vitamin C: 12.6 mg (14% DV)
- Vitamin B6: 0.2 mg (10% DV)
- Folate (B9): 13 µg (3% DV)
- Thiamin (B1): 0.03 mg (3% DV)
Minerals
- Manganese: 0.6 mg (26% DV)
- Potassium: 270 mg (6% DV)
- Copper: 0.11 mg (12% DV)
- Phosphorus: 28 mg (2% DV)
- Calcium: 13 mg (1% DV)
Persimmon is unusually high in manganese among common fruits at 26% DV, and provides meaningful fiber and vitamin A relative to its size.
1 medium (142g)
Macronutrients
- Calories: 62 kcal
- Protein: 1.5 g
- Carbohydrates: 14.9 g
- Dietary Fiber: 2.4 g
- Sugars: 11.2 g
- Fat: 0.5 g
Vitamins
- Vitamin C: 7.7 mg (9% DV)
- Vitamin A: 25 µg (3% DV)
- Niacin (B3): 1.6 mg (10% DV)
- Vitamin B6: 0.04 mg (2% DV)
- Vitamin E: 1.1 mg (7% DV)
Minerals
- Potassium: 285 mg (6% DV)
- Copper: 0.1 mg (12% DV)
- Manganese: 0.1 mg (5% DV)
- Magnesium: 13 mg (3% DV)
- Phosphorus: 36 mg (3% DV)
Nectarines are nutritionally similar to peaches but with a slightly higher niacin content. Unlike peaches, the skin is smooth, making it fully edible with no preparation needed.
1 medium (88g)
Macronutrients
- Calories: 47 kcal
- Protein: 0.7 g
- Carbohydrates: 11.7 g
- Dietary Fiber: 1.6 g
- Sugars: 9.3 g
- Fat: 0.3 g
Vitamins
- Vitamin C: 26.7 mg (30% DV)
- Vitamin A: 34 µg (4% DV)
- Thiamin (B1): 0.1 mg (6% DV)
- Folate (B9): 14 µg (4% DV)
- Vitamin B6: 0.07 mg (4% DV)
Minerals
- Potassium: 146 mg (3% DV)
- Calcium: 37 mg (3% DV)
- Magnesium: 10 mg (2% DV)
- Copper: 0.04 mg (5% DV)
- Iron: 0.1 mg (1% DV)
1 cup (190g)
Macronutrients
- Calories: 125 kcal
- Protein: 1.6 g
- Carbohydrates: 31.4 g
- Dietary Fiber: 2.5 g
- Sugars: 28.7 g
- Fat: 0.8 g
Vitamins
- Vitamin C: 136.0 mg (151% DV)
- Vitamin B6: 0.2 mg (11% DV)
- Niacin (B3): 1.1 mg (7% DV)
- Folate (B9): 27 µg (7% DV)
- Riboflavin (B2): 0.1 mg (9% DV)
Minerals
- Potassium: 325 mg (7% DV)
- Copper: 0.28 mg (31% DV)
- Manganese: 0.1 mg (5% DV)
- Magnesium: 19 mg (5% DV)
- Phosphorus: 57 mg (5% DV)
Lychee has an extraordinary vitamin C content of 151% DV per cup and one of the highest copper levels of any commonly eaten fruit at 31% DV.
1 cup sliced (165g)
Macronutrients
- Calories: 157 kcal
- Protein: 2.8 g
- Carbohydrates: 38.4 g
- Dietary Fiber: 2.5 g
- Sugars: 31.5 g
- Fat: 1.1 g
Vitamins
- Vitamin C: 22.6 mg (25% DV)
- Vitamin B6: 0.5 mg (28% DV)
- Riboflavin (B2): 0.2 mg (14% DV)
- Niacin (B3): 1.5 mg (9% DV)
- Folate (B9): 40 µg (10% DV)
Minerals
- Potassium: 739 mg (16% DV)
- Magnesium: 61 mg (15% DV)
- Manganese: 0.2 mg (9% DV)
- Calcium: 56 mg (4% DV)
- Iron: 0.6 mg (4% DV)
Jackfruit is one of the highest potassium fruits available and unusually high in vitamin B6 for a fruit. Its fibrous flesh is widely used as a whole-food meat alternative in savory cooking.
1 cup (227g)
Macronutrients
- Calories: 136 kcal
- Protein: 3.0 g
- Carbohydrates: 29.0 g
- Dietary Fiber: 7.0 g
- Sugars: 14.0 g
- Fat: 0.4 g
Vitamins
- Vitamin C: 9.2 mg (10% DV)
- Vitamin E: 0.04 mg (0% DV)
- Riboflavin (B2): 0.05 mg (4% DV)
- Niacin (B3): 0.4 mg (3% DV)
- Folate (B9): 24 µg (6% DV)
Minerals
- Iron: 0.1 mg (1% DV)
- Calcium: 31 mg (2% DV)
- Magnesium: 68 mg (17% DV)
- Phosphorus: 36 mg (3% DV)
- Potassium: 436 mg (9% DV)
Dragon fruit is notably high in magnesium for a fruit, providing 17% DV per cup. Its distinctive color comes from betalains, antioxidant pigments also found in beets.
1 medium (35g)
Macronutrients
- Calories: 17 kcal
- Protein: 0.5 g
- Carbohydrates: 3.9 g
- Dietary Fiber: 0.7 g
- Sugars: 3.2 g
- Fat: 0.1 g
Vitamins
- Vitamin A: 34 µg (4% DV)
- Vitamin C: 3.5 mg (4% DV)
- Vitamin E: 0.3 mg (2% DV)
- Vitamin K: 1.2 µg (1% DV)
- Folate (B9): 3 µg (1% DV)
Minerals
- Potassium: 90 mg (2% DV)
- Copper: 0.03 mg (3% DV)
- Manganese: 0.03 mg (1% DV)
- Magnesium: 3 mg (1% DV)
- Iron: 0.1 mg (1% DV)
Apricots are a meaningful source of beta-carotene (vitamin A precursor) relative to their low calorie count, and are one of the few fresh fruits with notable vitamin E content.
100g (1 pack frozen açaí pulp)
Macronutrients
- Calories: 70 kcal
- Protein: 1.5 g
- Carbohydrates: 4.0 g
- Dietary Fiber: 2.0 g
- Sugars: 2.0 g
- Fat: 5.0 g
- Saturated Fat: 1.5 g
- Monounsaturated Fat: 2.5 g
- Polyunsaturated Fat: 0.5 g
Vitamins
- Vitamin A: 15 µg (2% DV)
- Vitamin C: 9.0 mg (10% DV)
- Vitamin E: 1.9 mg (13% DV)
Minerals
- Calcium: 35 mg (3% DV)
- Iron: 0.8 mg (4% DV)
- Potassium: 105 mg (2% DV)
- Phosphorus: 52 mg (4% DV)
Açaí is particularly rich in anthocyanins, the antioxidant pigments that give the berry its deep purple color, with levels far exceeding most other fruits.
2 dates (48g)
Macronutrients
- Calories: 133 kcal
- Protein: 0.8 g
- Carbohydrates: 35.8 g
- Dietary Fiber: 3.2 g
- Sugars: 31.9 g
- Fat: 0.0 g
Vitamins
- Vitamin B6: 0.1 mg (8% DV)
- Niacin (B3): 1.0 mg (6% DV)
- Folate (B9): 7 µg (2% DV)
- Pantothenic Acid (B5): 0.3 mg (6% DV)
- Vitamin K: 1.5 µg (1% DV)
Minerals
- Potassium: 404 mg (9% DV)
- Copper: 0.18 mg (20% DV)
- Manganese: 0.1 mg (6% DV)
- Magnesium: 26 mg (6% DV)
- Iron: 0.6 mg (3% DV)
1 cup shredded (80g)
Macronutrients
- Calories: 283 kcal
- Protein: 2.7 g
- Carbohydrates: 12.2 g
- Dietary Fiber: 7.2 g
- Sugars: 4.9 g
- Fat: 26.8 g
- Saturated Fat: 23.8 g
- Monounsaturated Fat: 1.1 g
- Polyunsaturated Fat: 0.3 g
Vitamins
- Folate (B9): 21 µg (5% DV)
- Vitamin B6: 0.04 mg (2% DV)
- Thiamin (B1): 0.05 mg (4% DV)
- Niacin (B3): 0.4 mg (3% DV)
- Vitamin C: 1.5 mg (2% DV)
Minerals
- Manganese: 1.2 mg (51% DV)
- Copper: 0.3 mg (37% DV)
- Selenium: 8.1 µg (15% DV)
- Iron: 1.9 mg (11% DV)
- Magnesium: 26 mg (6% DV)
Coconut is almost unique among fruits for its very high saturated fat content. Its fat is primarily medium-chain triglycerides (MCTs), which are metabolized differently from long-chain fats.
1 cup whole (110g)
Macronutrients
- Calories: 46 kcal
- Protein: 0.4 g
- Carbohydrates: 12.2 g
- Dietary Fiber: 4.6 g
- Sugars: 4.0 g
- Fat: 0.1 g
Vitamins
- Vitamin C: 13.3 mg (15% DV)
- Vitamin E: 1.2 mg (8% DV)
- Vitamin K: 5.1 µg (4% DV)
- Folate (B9): 1 µg (0% DV)
- Vitamin B6: 0.07 mg (4% DV)
Minerals
- Manganese: 0.4 mg (16% DV)
- Copper: 0.06 mg (7% DV)
- Potassium: 85 mg (2% DV)
- Calcium: 8 mg (1% DV)
- Iron: 0.2 mg (1% DV)
1 cup (236g)
Macronutrients
- Calories: 229 kcal
- Protein: 5.2 g
- Carbohydrates: 55.2 g
- Dietary Fiber: 24.5 g
- Sugars: 26.4 g
- Fat: 1.6 g
Vitamins
- Vitamin C: 70.8 mg (79% DV)
- Vitamin A: 149 µg (17% DV)
- Riboflavin (B2): 0.3 mg (26% DV)
- Niacin (B3): 3.5 mg (22% DV)
- Folate (B9): 34 µg (9% DV)
Minerals
- Iron: 3.8 mg (21% DV)
- Potassium: 821 mg (17% DV)
- Magnesium: 68 mg (16% DV)
- Phosphorus: 160 mg (13% DV)
- Copper: 0.16 mg (18% DV)
Passion fruit has an extraordinary fiber content of 24.5g per cup, the highest of any common fruit. It also has unusually high iron and potassium for a fruit.
1 medium (55g)
Macronutrients
- Calories: 37 kcal
- Protein: 1.4 g
- Carbohydrates: 7.9 g
- Dietary Fiber: 3.0 g
- Sugars: 4.9 g
- Fat: 0.5 g
Vitamins
- Vitamin C: 125.6 mg (140% DV)
- Folate (B9): 27 µg (7% DV)
- Vitamin A: 31 µg (3% DV)
- Vitamin K: 2.2 µg (2% DV)
- Niacin (B3): 1.1 mg (7% DV)
Minerals
- Potassium: 229 mg (5% DV)
- Copper: 0.1 mg (12% DV)
- Magnesium: 12 mg (3% DV)
- Calcium: 18 mg (1% DV)
- Iron: 0.1 mg (1% DV)
Guava is the single highest vitamin C fruit per serving of any commonly eaten fruit, delivering 140% of the daily value in one medium fruit, more than any citrus.
1 medium fresh (50g)
Macronutrients
- Calories: 37 kcal
- Protein: 0.4 g
- Carbohydrates: 9.6 g
- Dietary Fiber: 1.4 g
- Sugars: 8.1 g
- Fat: 0.1 g
Vitamins
- Vitamin B6: 0.06 mg (4% DV)
- Vitamin K: 2.4 µg (2% DV)
- Thiamin (B1): 0.04 mg (3% DV)
- Folate (B9): 3 µg (1% DV)
- Vitamin C: 1.3 mg (1% DV)
Minerals
- Potassium: 116 mg (2% DV)
- Calcium: 18 mg (1% DV)
- Magnesium: 8 mg (2% DV)
- Copper: 0.04 mg (4% DV)
- Manganese: 0.06 mg (3% DV)
1 cup diced (177g)
Macronutrients
- Calories: 60 kcal
- Protein: 1.5 g
- Carbohydrates: 14.4 g
- Dietary Fiber: 1.6 g
- Sugars: 13.7 g
- Fat: 0.3 g
Vitamins
- Vitamin A: 299 µg (33% DV)
- Vitamin C: 65.0 mg (72% DV)
- Folate (B9): 37 µg (9% DV)
- Vitamin B6: 0.1 mg (8% DV)
- Niacin (B3): 1.3 mg (8% DV)
Minerals
- Potassium: 473 mg (10% DV)
- Magnesium: 21 mg (5% DV)
- Copper: 0.07 mg (8% DV)
- Calcium: 16 mg (1% DV)
- Iron: 0.3 mg (2% DV)
Cantaloupe is one of the best fruit sources of vitamin A (as beta-carotene), providing 33% of the daily value per cup along with 72% of vitamin C.
1 medium (66g)
Macronutrients
- Calories: 30 kcal
- Protein: 0.5 g
- Carbohydrates: 7.5 g
- Dietary Fiber: 0.9 g
- Sugars: 6.5 g
- Fat: 0.2 g
Vitamins
- Vitamin C: 6.3 mg (7% DV)
- Vitamin K: 4.2 µg (4% DV)
- Vitamin A: 17 µg (2% DV)
- Vitamin B6: 0.02 mg (1% DV)
- Riboflavin (B2): 0.02 mg (1% DV)
Minerals
- Potassium: 104 mg (2% DV)
- Copper: 0.04 mg (4% DV)
- Manganese: 0.04 mg (2% DV)
- Magnesium: 5 mg (1% DV)
- Calcium: 4 mg (0% DV)
1/2 medium (154g)
Macronutrients
- Calories: 52 kcal
- Protein: 0.9 g
- Carbohydrates: 13.1 g
- Dietary Fiber: 2.0 g
- Sugars: 8.5 g
- Fat: 0.2 g
Vitamins
- Vitamin C: 38.4 mg (43% DV)
- Vitamin A: 48 µg (5% DV)
- Folate (B9): 12 µg (3% DV)
- Thiamin (B1): 0.05 mg (4% DV)
- Vitamin B6: 0.06 mg (4% DV)
Minerals
- Potassium: 166 mg (4% DV)
- Calcium: 14 mg (1% DV)
- Magnesium: 11 mg (3% DV)
- Phosphorus: 15 mg (1% DV)
- Iron: 0.1 mg (1% DV)
1 cup cubed (145g)
Macronutrients
- Calories: 62 kcal
- Protein: 0.7 g
- Carbohydrates: 15.7 g
- Dietary Fiber: 2.5 g
- Sugars: 11.3 g
- Fat: 0.4 g
Vitamins
- Vitamin C: 86.5 mg (96% DV)
- Vitamin A: 68 µg (8% DV)
- Folate (B9): 53 µg (13% DV)
- Vitamin K: 3.6 µg (3% DV)
- Pantothenic Acid (B5): 0.3 mg (7% DV)
Minerals
- Potassium: 264 mg (6% DV)
- Magnesium: 14 mg (3% DV)
- Calcium: 34 mg (3% DV)
- Iron: 0.1 mg (1% DV)
- Copper: 0.02 mg (2% DV)
Papaya contains papain, a digestive enzyme unique to this fruit that actively breaks down proteins. It is also one of the best fruit sources of folate and beta-carotene.
1 cup arils (174g)
Macronutrients
- Calories: 144 kcal
- Protein: 2.9 g
- Carbohydrates: 32.7 g
- Dietary Fiber: 7.0 g
- Sugars: 23.8 g
- Fat: 2.1 g
Vitamins
- Vitamin C: 28.8 mg (32% DV)
- Vitamin K: 46.2 µg (38% DV)
- Folate (B9): 107 µg (27% DV)
- Vitamin B6: 0.2 mg (11% DV)
- Thiamin (B1): 0.1 mg (9% DV)
Minerals
- Potassium: 666 mg (14% DV)
- Copper: 0.24 mg (27% DV)
- Manganese: 0.3 mg (14% DV)
- Phosphorus: 102 mg (8% DV)
- Magnesium: 34 mg (8% DV)
Pomegranate arils have among the highest vitamin K content of any fruit and unusually high folate for a fruit, making it nutritionally distinct from most other options.
1 medium (67g)
Macronutrients
- Calories: 20 kcal
- Protein: 0.5 g
- Carbohydrates: 7.1 g
- Dietary Fiber: 1.9 g
- Sugars: 1.1 g
- Fat: 0.1 g
Vitamins
- Vitamin C: 19.5 mg (22% DV)
- Folate (B9): 5 µg (1% DV)
- Vitamin B6: 0.04 mg (2% DV)
- Thiamin (B1): 0.02 mg (2% DV)
- Vitamin K: 0.4 µg (0% DV)
Minerals
- Potassium: 68 mg (1% DV)
- Calcium: 22 mg (2% DV)
- Magnesium: 4 mg (1% DV)
- Iron: 0.4 mg (2% DV)
- Copper: 0.03 mg (3% DV)
1 medium (58g)
Macronutrients
- Calories: 17 kcal
- Protein: 0.6 g
- Carbohydrates: 5.4 g
- Dietary Fiber: 1.6 g
- Sugars: 1.5 g
- Fat: 0.2 g
Vitamins
- Vitamin C: 30.7 mg (34% DV)
- Folate (B9): 7 µg (2% DV)
- Vitamin B6: 0.06 mg (4% DV)
- Thiamin (B1): 0.02 mg (2% DV)
- Vitamin E: 0.1 mg (1% DV)
Minerals
- Potassium: 80 mg (2% DV)
- Calcium: 15 mg (1% DV)
- Magnesium: 5 mg (1% DV)
- Iron: 0.4 mg (2% DV)
- Copper: 0.03 mg (3% DV)
1 medium (69g)
Macronutrients
- Calories: 42 kcal
- Protein: 0.8 g
- Carbohydrates: 10.1 g
- Dietary Fiber: 2.1 g
- Sugars: 6.2 g
- Fat: 0.4 g
Vitamins
- Vitamin C: 64.0 mg (71% DV)
- Vitamin K: 27.8 µg (23% DV)
- Folate (B9): 17 µg (4% DV)
- Vitamin E: 1.0 mg (7% DV)
- Vitamin B6: 0.1 mg (4% DV)
Minerals
- Potassium: 215 mg (5% DV)
- Copper: 0.09 mg (10% DV)
- Magnesium: 12 mg (3% DV)
- Calcium: 26 mg (2% DV)
- Iron: 0.2 mg (1% DV)
Kiwi is calorie-for-calorie one of the highest vitamin C fruits available. A single medium kiwi delivers 71% of the daily vitamin C value for only 42 calories.
1 medium (178g)
Macronutrients
- Calories: 101 kcal
- Protein: 0.6 g
- Carbohydrates: 27.1 g
- Dietary Fiber: 5.5 g
- Sugars: 17.4 g
- Fat: 0.2 g
Vitamins
- Vitamin C: 7.7 mg (9% DV)
- Vitamin K: 7.5 µg (6% DV)
- Folate (B9): 12 µg (3% DV)
- Vitamin B6: 0.05 mg (3% DV)
- Riboflavin (B2): 0.05 mg (4% DV)
Minerals
- Potassium: 206 mg (4% DV)
- Copper: 0.13 mg (15% DV)
- Magnesium: 12 mg (3% DV)
- Calcium: 16 mg (1% DV)
- Iron: 0.3 mg (2% DV)
1 medium (150g)
Macronutrients
- Calories: 58 kcal
- Protein: 1.4 g
- Carbohydrates: 14.3 g
- Dietary Fiber: 2.3 g
- Sugars: 12.9 g
- Fat: 0.4 g
Vitamins
- Vitamin C: 9.9 mg (11% DV)
- Vitamin A: 24 µg (3% DV)
- Niacin (B3): 1.2 mg (7% DV)
- Vitamin E: 1.1 mg (7% DV)
- Vitamin K: 3.9 µg (3% DV)
Minerals
- Potassium: 285 mg (6% DV)
- Copper: 0.09 mg (10% DV)
- Manganese: 0.1 mg (4% DV)
- Magnesium: 14 mg (3% DV)
- Phosphorus: 30 mg (2% DV)
1 cup pitted (154g)
Macronutrients
- Calories: 97 kcal
- Protein: 1.6 g
- Carbohydrates: 24.7 g
- Dietary Fiber: 3.2 g
- Sugars: 19.7 g
- Fat: 0.3 g
Vitamins
- Vitamin C: 10.5 mg (12% DV)
- Vitamin A: 19 µg (2% DV)
- Vitamin K: 3.4 µg (3% DV)
- Folate (B9): 6 µg (2% DV)
- Vitamin B6: 0.1 mg (6% DV)
Minerals
- Potassium: 342 mg (7% DV)
- Copper: 0.09 mg (10% DV)
- Manganese: 0.1 mg (6% DV)
- Magnesium: 17 mg (4% DV)
- Iron: 0.5 mg (3% DV)
Blackberries are among the most antioxidant-rich fruits, packed with vitamin C, vitamin K, and fiber. Their deep purple color comes from anthocyanins, powerful compounds linked to reduced inflammation and improved brain health.
Raspberries have the highest fiber content of common berries at 8g per cup, more than most whole grains per equivalent calorie. Rich in vitamin C and manganese, they support immune function and bone health.
Watermelon is one of the best dietary sources of lycopene, the red carotenoid antioxidant, containing more per serving than raw tomatoes. It is 92% water, making it excellent for hydration with a very low calorie density.
Grapes are rich in vitamin K and resveratrol, a polyphenol concentrated in the skin with well-studied anti-inflammatory and cardiovascular benefits. Red and purple varieties have the highest antioxidant content.
Avocado is one of the only fruits with significant fat content, predominantly heart-healthy oleic acid. It is exceptionally rich in folate, potassium, and vitamins K, B6, and E, making it one of the most nutrient-dense fruits.
Pineapple is the richest dietary source of manganese among common fruits and contains bromelain, a digestive enzyme unique to this fruit. A single cup provides nearly the full daily value of vitamin C.
Mango is one of the richest fruit sources of vitamin A as beta-carotene and provides impressive amounts of vitamin C and folate. It has unusually high copper content for a tropical fruit.
Oranges are celebrated for their vitamin C content, with one medium orange providing 77% of the daily value. They also deliver meaningful amounts of folate, thiamin, and calcium, supporting immunity and bone health.
A single cup of strawberries provides nearly 100% of the daily value for vitamin C, more than an equivalent weight of oranges. They are also one of the best fruit sources of manganese and folate.
Blueberries have the highest antioxidant content of commonly eaten fruits, driven by their exceptional concentration of anthocyanins. They provide vitamins C and K alongside meaningful amounts of manganese and fiber.
Bananas are one of the best dietary sources of vitamin B6 and provide more potassium per serving than most commonly eaten fruits. Their natural sugars and resistant starch make them a reliable source of sustained energy.
Apples are rich in quercetin, catechin, and chlorogenic acid, plant compounds linked to reduced risk of chronic disease. Most of the fiber and antioxidants are concentrated in the skin.
Vegetables
Jerusalem artichokes are the richest dietary source of inulin, a prebiotic fiber that selectively feeds beneficial gut bacteria. They also provide exceptional iron content — more per cup than most leafy greens.
Endive is extraordinarily rich in vitamin K, providing over 190% of the daily value per cup, and is one of the best folate sources among salad greens. Its bitter compounds stimulate digestive enzyme production.
Watercress is one of the most nutrient-dense vegetables by weight, providing exceptional amounts of vitamins K, C, and A alongside a rich array of antioxidants. It has been used medicinally for centuries and is particularly valued for its cancer-protective compounds.
Snow and snap peas are edible-pod legumes prized for their crisp texture and sweet flavor. They provide a good balance of vitamins C and K, along with plant-based protein and fiber — all in a low-calorie package that's perfect eaten raw or lightly cooked.
Shallots are a concentrated source of quercetin, a powerful anti-inflammatory flavonoid, and provide notable vitamin B6 and potassium relative to their small serving size. They are more nutritionally dense than onions per gram.
Rutabaga is a cruciferous root vegetable rich in vitamin C and glucosinolates, the cancer-protective compounds shared with broccoli and cabbage. It provides meaningful potassium and fiber with a naturally sweet flavor.
Radicchio is exceptionally rich in vitamin K and contains lactucopicrin, the bitter compound responsible for its distinctive taste and potent anti-inflammatory properties. It is one of the highest antioxidant salad greens.
Okra is one of the richest vegetable sources of folate and provides significant vitamin K alongside its unique soluble fiber, which forms a gel that helps lower LDL cholesterol and stabilize blood sugar.
Kohlrabi provides an exceptional amount of vitamin C per cup and belongs to the cruciferous family, containing glucosinolates linked to cancer protection. Its crisp texture works raw or cooked.
Jicama is the highest-fiber root vegetable commonly consumed, and most of its carbohydrates come from inulin, a prebiotic fiber that feeds beneficial gut bacteria without raising blood sugar.
Acorn squash is rich in potassium, vitamin A, and thiamin. Its orange flesh indicates meaningful beta-carotene levels that support eye health and immune function.
1 cup sliced (87g)
Macronutrients
- Calories: 27 kcal
- Protein: 1.1 g
- Carbohydrates: 6.3 g
- Dietary Fiber: 2.7 g
- Sugars: 0 g
- Fat: 0.2 g
Vitamins
- Vitamin C: 10.4 mg (12% DV)
- Folate (B9): 23 µg (6% DV)
- Vitamin K: 8.1 µg (7% DV)
- Vitamin B6: 0.04 mg (2% DV)
- Niacin (B3): 0.6 mg (4% DV)
Minerals
- Potassium: 360 mg (8% DV)
- Manganese: 0.2 mg (8% DV)
- Calcium: 43 mg (3% DV)
- Phosphorus: 44 mg (3% DV)
- Magnesium: 15 mg (4% DV)
1 cup sliced cooked (156g)
Macronutrients
- Calories: 111 kcal
- Protein: 1.8 g
- Carbohydrates: 26.5 g
- Dietary Fiber: 5.6 g
- Sugars: 7.1 g
- Fat: 0.5 g
Vitamins
- Vitamin C: 22.6 mg (25% DV)
- Folate (B9): 91 µg (23% DV)
- Vitamin K: 1.6 µg (1% DV)
- Thiamin (B1): 0.1 mg (10% DV)
- Vitamin B6: 0.1 mg (7% DV)
Minerals
- Potassium: 572 mg (12% DV)
- Manganese: 0.7 mg (29% DV)
- Phosphorus: 95 mg (8% DV)
- Magnesium: 45 mg (11% DV)
- Copper: 0.2 mg (18% DV)
Parsnip has an unusually high folate content for a root vegetable at 23% DV per cup, alongside excellent potassium and manganese levels.
1 cup cubed cooked (156g)
Macronutrients
- Calories: 34 kcal
- Protein: 1.1 g
- Carbohydrates: 7.9 g
- Dietary Fiber: 3.1 g
- Sugars: 4.7 g
- Fat: 0.1 g
Vitamins
- Vitamin C: 18.1 mg (20% DV)
- Folate (B9): 14 µg (4% DV)
- Vitamin B6: 0.1 mg (6% DV)
- Vitamin K: 0.2 µg (0% DV)
- Thiamin (B1): 0.04 mg (4% DV)
Minerals
- Potassium: 276 mg (6% DV)
- Calcium: 51 mg (4% DV)
- Phosphorus: 35 mg (3% DV)
- Magnesium: 14 mg (3% DV)
- Manganese: 0.1 mg (5% DV)
1 cup shredded (70g)
Macronutrients
- Calories: 9 kcal
- Protein: 1.1 g
- Carbohydrates: 1.5 g
- Dietary Fiber: 0.7 g
- Sugars: 0.8 g
- Fat: 0.1 g
Vitamins
- Vitamin K: 57.8 µg (48% DV)
- Vitamin A: 156 µg (17% DV)
- Vitamin C: 31.5 mg (35% DV)
- Folate (B9): 46 µg (12% DV)
- Vitamin B6: 0.1 mg (7% DV)
Minerals
- Calcium: 74 mg (6% DV)
- Potassium: 176 mg (4% DV)
- Manganese: 0.1 mg (5% DV)
- Iron: 0.6 mg (3% DV)
- Phosphorus: 26 mg (2% DV)
1 cup cooked (190g)
Macronutrients
- Calories: 63 kcal
- Protein: 5.1 g
- Carbohydrates: 11.0 g
- Dietary Fiber: 7.8 g
- Sugars: 1.4 g
- Fat: 1.4 g
Vitamins
- Vitamin K: 1059 µg (882% DV)
- Vitamin A: 386 µg (43% DV)
- Folate (B9): 177 µg (44% DV)
- Vitamin C: 34.6 mg (38% DV)
- Vitamin B6: 0.2 mg (14% DV)
Minerals
- Calcium: 357 mg (27% DV)
- Manganese: 1.1 mg (47% DV)
- Iron: 2.2 mg (12% DV)
- Magnesium: 40 mg (10% DV)
- Potassium: 222 mg (5% DV)
Cooked collard greens provide an extraordinary 882% of the daily value for vitamin K and 27% DV for calcium, making them one of the most nutrient-dense leafy greens available. The calcium content rivals dairy products.
1 cup raw (36g)
Macronutrients
- Calories: 7 kcal
- Protein: 0.7 g
- Carbohydrates: 1.4 g
- Dietary Fiber: 0.6 g
- Sugars: 0.4 g
- Fat: 0.1 g
Vitamins
- Vitamin K: 298 µg (248% DV)
- Vitamin A: 110 µg (12% DV)
- Vitamin C: 10.8 mg (12% DV)
- Vitamin E: 1.7 mg (11% DV)
- Folate (B9): 5 µg (1% DV)
Minerals
- Magnesium: 29 mg (7% DV)
- Potassium: 136 mg (3% DV)
- Iron: 0.6 mg (4% DV)
- Manganese: 0.1 mg (6% DV)
- Copper: 0.07 mg (7% DV)
Swiss chard provides 248% of the daily value for vitamin K per raw cup, making it one of the highest vitamin K vegetables available alongside kale.
1 cup (20g)
Macronutrients
- Calories: 5 kcal
- Protein: 0.5 g
- Carbohydrates: 0.7 g
- Dietary Fiber: 0.3 g
- Sugars: 0.4 g
- Fat: 0.1 g
Vitamins
- Vitamin K: 21.8 µg (18% DV)
- Vitamin A: 24 µg (3% DV)
- Folate (B9): 19 µg (5% DV)
- Vitamin C: 3.0 mg (3% DV)
- Riboflavin (B2): 0.02 mg (2% DV)
Minerals
- Calcium: 32 mg (2% DV)
- Potassium: 74 mg (2% DV)
- Manganese: 0.05 mg (2% DV)
- Magnesium: 9 mg (2% DV)
- Iron: 0.3 mg (1% DV)
1 cup cooked (245g)
Macronutrients
- Calories: 49 kcal
- Protein: 1.8 g
- Carbohydrates: 12.0 g
- Dietary Fiber: 2.7 g
- Sugars: 5.1 g
- Fat: 0.2 g
Vitamins
- Vitamin A: 705 µg (78% DV)
- Vitamin C: 11.5 mg (13% DV)
- Vitamin E: 2.0 mg (13% DV)
- Riboflavin (B2): 0.2 mg (14% DV)
- Folate (B9): 21 µg (5% DV)
Minerals
- Potassium: 564 mg (12% DV)
- Copper: 0.2 mg (19% DV)
- Manganese: 0.2 mg (11% DV)
- Iron: 1.4 mg (8% DV)
- Phosphorus: 74 mg (6% DV)
1 medium cooked (120g)
Macronutrients
- Calories: 64 kcal
- Protein: 3.5 g
- Carbohydrates: 14.4 g
- Dietary Fiber: 6.5 g
- Sugars: 1.3 g
- Fat: 0.2 g
Vitamins
- Folate (B9): 107 µg (27% DV)
- Vitamin C: 12.0 mg (13% DV)
- Vitamin K: 18.5 µg (15% DV)
- Thiamin (B1): 0.1 mg (8% DV)
- Niacin (B3): 1.3 mg (8% DV)
Minerals
- Copper: 0.3 mg (30% DV)
- Manganese: 0.3 mg (15% DV)
- Magnesium: 50 mg (12% DV)
- Phosphorus: 103 mg (8% DV)
- Potassium: 474 mg (10% DV)
Artichokes are the highest folate vegetable alongside asparagus, and one of the richest vegetable sources of dietary inulin, a prebiotic fiber that selectively nourishes beneficial gut bacteria.
1 cup sliced (116g)
Macronutrients
- Calories: 19 kcal
- Protein: 0.8 g
- Carbohydrates: 3.9 g
- Dietary Fiber: 1.9 g
- Sugars: 2.2 g
- Fat: 0.1 g
Vitamins
- Vitamin C: 17.2 mg (19% DV)
- Folate (B9): 29 µg (7% DV)
- Vitamin B6: 0.07 mg (4% DV)
- Vitamin K: 1.3 µg (1% DV)
- Riboflavin (B2): 0.04 mg (3% DV)
Minerals
- Potassium: 270 mg (6% DV)
- Copper: 0.07 mg (7% DV)
- Calcium: 29 mg (2% DV)
- Manganese: 0.07 mg (3% DV)
- Iron: 0.4 mg (2% DV)
1 cup chopped (89g)
Macronutrients
- Calories: 54 kcal
- Protein: 1.3 g
- Carbohydrates: 12.6 g
- Dietary Fiber: 1.6 g
- Sugars: 3.5 g
- Fat: 0.3 g
Vitamins
- Vitamin K: 42.6 µg (35% DV)
- Folate (B9): 57 µg (14% DV)
- Vitamin C: 10.7 mg (12% DV)
- Vitamin A: 74 µg (8% DV)
- Vitamin B6: 0.2 mg (12% DV)
Minerals
- Manganese: 0.3 mg (14% DV)
- Iron: 1.9 mg (11% DV)
- Copper: 0.1 mg (12% DV)
- Potassium: 160 mg (3% DV)
- Calcium: 53 mg (4% DV)
1 cup chopped (89g)
Macronutrients
- Calories: 22 kcal
- Protein: 1.1 g
- Carbohydrates: 5.2 g
- Dietary Fiber: 2.2 g
- Sugars: 2.9 g
- Fat: 0.1 g
Vitamins
- Vitamin K: 67.6 µg (56% DV)
- Vitamin C: 32.6 mg (36% DV)
- Folate (B9): 38 µg (10% DV)
- Vitamin B6: 0.1 mg (9% DV)
- Thiamin (B1): 0.07 mg (6% DV)
Minerals
- Manganese: 0.2 mg (8% DV)
- Potassium: 151 mg (3% DV)
- Calcium: 36 mg (3% DV)
- Magnesium: 12 mg (3% DV)
- Iron: 0.4 mg (2% DV)
1 cup cubed cooked (99g)
Macronutrients
- Calories: 35 kcal
- Protein: 0.8 g
- Carbohydrates: 8.6 g
- Dietary Fiber: 2.5 g
- Sugars: 3.4 g
- Fat: 0.2 g
Vitamins
- Folate (B9): 14 µg (3% DV)
- Vitamin K: 2.9 µg (2% DV)
- Vitamin B6: 0.09 mg (5% DV)
- Thiamin (B1): 0.08 mg (7% DV)
- Niacin (B3): 0.6 mg (4% DV)
Minerals
- Potassium: 123 mg (3% DV)
- Manganese: 0.2 mg (9% DV)
- Copper: 0.06 mg (6% DV)
- Magnesium: 11 mg (3% DV)
- Phosphorus: 22 mg (2% DV)
1 cup sliced (96g)
Macronutrients
- Calories: 21 kcal
- Protein: 3.0 g
- Carbohydrates: 3.1 g
- Dietary Fiber: 1.0 g
- Sugars: 1.9 g
- Fat: 0.3 g
Vitamins
- Riboflavin (B2): 0.3 mg (27% DV)
- Niacin (B3): 3.5 mg (22% DV)
- Pantothenic Acid (B5): 1.5 mg (30% DV)
- Folate (B9): 14 µg (4% DV)
- Vitamin D: 0.2 µg (1% DV) when UV-exposed, much higher
Minerals
- Selenium: 9.3 µg (17% DV)
- Copper: 0.3 mg (30% DV)
- Phosphorus: 82 mg (7% DV)
- Potassium: 305 mg (6% DV)
- Zinc: 0.5 mg (5% DV)
Mushrooms are the only plant food that naturally produces vitamin D when exposed to UV light, and one of the few non-animal sources of selenium. They also have the highest copper content of common vegetables.
1 cup cubed cooked (205g)
Macronutrients
- Calories: 82 kcal
- Protein: 1.8 g
- Carbohydrates: 21.5 g
- Dietary Fiber: 6.6 g
- Sugars: 4.1 g
- Fat: 0.2 g
Vitamins
- Vitamin A: 1144 µg (127% DV)
- Vitamin C: 31.0 mg (34% DV)
- Vitamin B6: 0.3 mg (18% DV)
- Folate (B9): 39 µg (10% DV)
- Thiamin (B1): 0.1 mg (12% DV)
Minerals
- Potassium: 582 mg (12% DV)
- Manganese: 0.3 mg (14% DV)
- Magnesium: 59 mg (14% DV)
- Calcium: 84 mg (6% DV)
- Iron: 1.2 mg (7% DV)
Butternut squash provides 127% of the daily value for vitamin A per cup, more than any common vegetable except sweet potato. Its high potassium and magnesium also make it nutritionally distinguished among squashes.
1 cup cooked (170g)
Macronutrients
- Calories: 75 kcal
- Protein: 2.9 g
- Carbohydrates: 17.0 g
- Dietary Fiber: 3.4 g
- Sugars: 13.5 g
- Fat: 0.3 g
Vitamins
- Folate (B9): 136 µg (34% DV)
- Vitamin C: 6.7 mg (7% DV)
- Vitamin B6: 0.1 mg (8% DV)
- Thiamin (B1): 0.05 mg (4% DV)
- Riboflavin (B2): 0.06 mg (5% DV)
Minerals
- Manganese: 0.6 mg (27% DV)
- Potassium: 518 mg (11% DV)
- Copper: 0.1 mg (14% DV)
- Magnesium: 39 mg (9% DV)
- Phosphorus: 64 mg (5% DV)
Beets are one of the richest vegetable sources of dietary nitrates, which the body converts to nitric oxide, a compound that dilates blood vessels and can lower blood pressure.
1 cup (154g)
Macronutrients
- Calories: 132 kcal
- Protein: 4.9 g
- Carbohydrates: 29.0 g
- Dietary Fiber: 3.3 g
- Sugars: 6.3 g
- Fat: 1.8 g
Vitamins
- Thiamin (B1): 0.3 mg (24% DV)
- Folate (B9): 76 µg (19% DV)
- Niacin (B3): 2.5 mg (16% DV)
- Vitamin C: 11.5 mg (13% DV)
- Pantothenic Acid (B5): 0.8 mg (17% DV)
Minerals
- Phosphorus: 137 mg (11% DV)
- Manganese: 0.2 mg (10% DV)
- Potassium: 325 mg (7% DV)
- Magnesium: 37 mg (9% DV)
- Zinc: 0.9 mg (8% DV)
1 cup (145g)
Macronutrients
- Calories: 117 kcal
- Protein: 7.9 g
- Carbohydrates: 21.0 g
- Dietary Fiber: 7.4 g
- Sugars: 8.2 g
- Fat: 0.6 g
Vitamins
- Vitamin K: 35.9 µg (30% DV)
- Vitamin C: 22.7 mg (25% DV)
- Folate (B9): 101 µg (25% DV)
- Thiamin (B1): 0.4 mg (32% DV)
- Vitamin A: 55 µg (6% DV)
Minerals
- Manganese: 0.6 mg (27% DV)
- Phosphorus: 157 mg (13% DV)
- Potassium: 354 mg (8% DV)
- Iron: 2.5 mg (14% DV)
- Magnesium: 48 mg (11% DV)
Peas are exceptional among vegetables for their protein content at nearly 8g per cup, and one of the few vegetables with significant thiamin levels at 32% DV.
1 cup (110g)
Macronutrients
- Calories: 34 kcal
- Protein: 2.0 g
- Carbohydrates: 7.9 g
- Dietary Fiber: 3.7 g
- Sugars: 1.6 g
- Fat: 0.1 g
Vitamins
- Vitamin K: 43.3 µg (36% DV)
- Vitamin C: 18.8 mg (21% DV)
- Folate (B9): 37 µg (9% DV)
- Vitamin A: 35 µg (4% DV)
- Vitamin B6: 0.1 mg (7% DV)
Minerals
- Manganese: 0.2 mg (11% DV)
- Potassium: 209 mg (4% DV)
- Iron: 1.0 mg (6% DV)
- Magnesium: 25 mg (6% DV)
- Calcium: 37 mg (3% DV)
1 cup (134g)
Macronutrients
- Calories: 27 kcal
- Protein: 3.0 g
- Carbohydrates: 5.2 g
- Dietary Fiber: 2.8 g
- Sugars: 2.5 g
- Fat: 0.2 g
Vitamins
- Folate (B9): 70 µg (18% DV)
- Vitamin K: 55.7 µg (46% DV)
- Vitamin C: 13.5 mg (15% DV)
- Vitamin A: 50 µg (6% DV)
- Thiamin (B1): 0.2 mg (17% DV)
Minerals
- Copper: 0.3 mg (30% DV)
- Phosphorus: 70 mg (6% DV)
- Potassium: 271 mg (6% DV)
- Manganese: 0.2 mg (10% DV)
- Iron: 2.9 mg (16% DV)
Asparagus has the highest copper content of common vegetables at 30% DV per cup, and is also a notable source of inulin, a prebiotic fiber that feeds beneficial gut bacteria.
1 cup chopped (101g)
Macronutrients
- Calories: 16 kcal
- Protein: 0.7 g
- Carbohydrates: 3.5 g
- Dietary Fiber: 1.8 g
- Sugars: 1.8 g
- Fat: 0.2 g
Vitamins
- Vitamin K: 29.6 µg (25% DV)
- Folate (B9): 36 µg (9% DV)
- Vitamin A: 22 µg (2% DV)
- Vitamin C: 3.1 mg (3% DV)
- Vitamin B6: 0.1 mg (5% DV)
Minerals
- Potassium: 263 mg (6% DV)
- Manganese: 0.1 mg (5% DV)
- Calcium: 40 mg (3% DV)
- Phosphorus: 24 mg (2% DV)
- Magnesium: 11 mg (3% DV)
1 cup sliced (119g)
Macronutrients
- Calories: 16 kcal
- Protein: 0.7 g
- Carbohydrates: 3.8 g
- Dietary Fiber: 0.5 g
- Sugars: 1.7 g
- Fat: 0.1 g
Vitamins
- Vitamin K: 17.1 µg (14% DV)
- Vitamin C: 2.9 mg (3% DV)
- Folate (B9): 7 µg (2% DV)
- Vitamin B6: 0.04 mg (2% DV)
- Pantothenic Acid (B5): 0.3 mg (5% DV)
Minerals
- Potassium: 193 mg (4% DV)
- Manganese: 0.08 mg (3% DV)
- Phosphorus: 24 mg (2% DV)
- Magnesium: 13 mg (3% DV)
- Calcium: 16 mg (1% DV)
1 medium (110g)
Macronutrients
- Calories: 44 kcal
- Protein: 1.2 g
- Carbohydrates: 10.3 g
- Dietary Fiber: 1.9 g
- Sugars: 4.7 g
- Fat: 0.1 g
Vitamins
- Vitamin C: 7.4 mg (8% DV)
- Folate (B9): 19 µg (5% DV)
- Vitamin B6: 0.1 mg (9% DV)
- Thiamin (B1): 0.05 mg (4% DV)
- Vitamin K: 0.4 µg (0% DV)
Minerals
- Potassium: 161 mg (3% DV)
- Manganese: 0.1 mg (7% DV)
- Phosphorus: 33 mg (3% DV)
- Calcium: 23 mg (2% DV)
- Copper: 0.06 mg (6% DV)
3 cloves (9g)
Macronutrients
- Calories: 13 kcal
- Protein: 0.6 g
- Carbohydrates: 3.0 g
- Dietary Fiber: 0.2 g
- Sugars: 0.1 g
- Fat: 0.0 g
Vitamins
- Vitamin B6: 0.1 mg (7% DV)
- Vitamin C: 2.8 mg (3% DV)
- Thiamin (B1): 0.02 mg (2% DV)
- Folate (B9): 1 µg (0% DV)
- Niacin (B3): 0.1 mg (1% DV)
Minerals
- Manganese: 0.2 mg (8% DV)
- Selenium: 1.3 µg (2% DV)
- Phosphorus: 14 mg (1% DV)
- Calcium: 16 mg (1% DV)
- Copper: 0.03 mg (3% DV)
Garlic's nutritional value is modest at typical serving sizes, but it contains allicin, a sulfur compound formed when garlic is crushed or chopped that has no equivalent in other vegetables.
1 cup sliced (124g)
Macronutrients
- Calories: 21 kcal
- Protein: 1.5 g
- Carbohydrates: 3.9 g
- Dietary Fiber: 1.2 g
- Sugars: 3.1 g
- Fat: 0.4 g
Vitamins
- Vitamin C: 22.1 mg (25% DV)
- Vitamin B6: 0.2 mg (14% DV)
- Folate (B9): 36 µg (9% DV)
- Vitamin K: 4.7 µg (4% DV)
- Riboflavin (B2): 0.1 mg (8% DV)
Minerals
- Potassium: 325 mg (7% DV)
- Manganese: 0.2 mg (9% DV)
- Phosphorus: 47 mg (4% DV)
- Magnesium: 21 mg (5% DV)
- Copper: 0.07 mg (8% DV)
1 cup (88g)
Macronutrients
- Calories: 38 kcal
- Protein: 3.0 g
- Carbohydrates: 7.9 g
- Dietary Fiber: 3.3 g
- Sugars: 1.9 g
- Fat: 0.3 g
Vitamins
- Vitamin K: 156 µg (130% DV)
- Vitamin C: 74.8 mg (83% DV)
- Folate (B9): 53 µg (13% DV)
- Vitamin A: 20 µg (2% DV)
- Vitamin B6: 0.2 mg (12% DV)
Minerals
- Manganese: 0.3 mg (12% DV)
- Potassium: 342 mg (7% DV)
- Phosphorus: 61 mg (5% DV)
- Magnesium: 20 mg (5% DV)
- Iron: 1.2 mg (7% DV)
1 cup chopped (107g)
Macronutrients
- Calories: 27 kcal
- Protein: 2.1 g
- Carbohydrates: 5.3 g
- Dietary Fiber: 2.1 g
- Sugars: 2.0 g
- Fat: 0.3 g
Vitamins
- Vitamin C: 51.6 mg (57% DV)
- Vitamin K: 16.6 µg (14% DV)
- Folate (B9): 57 µg (14% DV)
- Vitamin B6: 0.2 mg (12% DV)
- Pantothenic Acid (B5): 0.7 mg (13% DV)
Minerals
- Potassium: 320 mg (7% DV)
- Manganese: 0.2 mg (8% DV)
- Phosphorus: 47 mg (4% DV)
- Magnesium: 15 mg (4% DV)
- Iron: 0.4 mg (2% DV)
1 medium (123g)
Macronutrients
- Calories: 22 kcal
- Protein: 1.1 g
- Carbohydrates: 4.8 g
- Dietary Fiber: 1.5 g
- Sugars: 3.2 g
- Fat: 0.2 g
Vitamins
- Vitamin C: 17.1 mg (19% DV)
- Vitamin K: 9.7 µg (8% DV)
- Vitamin A: 75 µg (8% DV)
- Folate (B9): 18 µg (5% DV)
- Vitamin B6: 0.1 mg (7% DV)
Minerals
- Potassium: 292 mg (6% DV)
- Manganese: 0.1 mg (6% DV)
- Phosphorus: 30 mg (2% DV)
- Magnesium: 11 mg (3% DV)
- Copper: 0.07 mg (8% DV)
Tomatoes are the primary dietary source of lycopene, a carotenoid antioxidant that becomes more bioavailable when tomatoes are cooked or processed rather than eaten raw.
1 medium red (119g)
Macronutrients
- Calories: 37 kcal
- Protein: 1.2 g
- Carbohydrates: 7.2 g
- Dietary Fiber: 2.5 g
- Sugars: 5.0 g
- Fat: 0.4 g
Vitamins
- Vitamin C: 190.3 mg (211% DV)
- Vitamin A: 234 µg (26% DV)
- Vitamin B6: 0.4 mg (22% DV)
- Folate (B9): 55 µg (14% DV)
- Vitamin K: 4.9 µg (4% DV)
Minerals
- Potassium: 251 mg (5% DV)
- Manganese: 0.1 mg (5% DV)
- Phosphorus: 31 mg (2% DV)
- Magnesium: 12 mg (3% DV)
- Iron: 0.5 mg (3% DV)
Red bell pepper has more vitamin C than any other commonly eaten vegetable at 211% DV per medium pepper, more than twice the vitamin C in an equivalent weight of orange.
1 medium (61g)
Macronutrients
- Calories: 25 kcal
- Protein: 0.6 g
- Carbohydrates: 5.8 g
- Dietary Fiber: 1.7 g
- Sugars: 2.9 g
- Fat: 0.1 g
Vitamins
- Vitamin A: 509 µg (57% DV)
- Vitamin K: 8.1 µg (7% DV)
- Vitamin B6: 0.1 mg (5% DV)
- Folate (B9): 12 µg (3% DV)
- Vitamin C: 3.6 mg (4% DV)
Minerals
- Potassium: 195 mg (4% DV)
- Manganese: 0.1 mg (4% DV)
- Phosphorus: 21 mg (2% DV)
- Calcium: 20 mg (2% DV)
- Magnesium: 7 mg (2% DV)
1 medium baked (114g)
Macronutrients
- Calories: 103 kcal
- Protein: 2.3 g
- Carbohydrates: 23.6 g
- Dietary Fiber: 3.8 g
- Sugars: 7.4 g
- Fat: 0.1 g
Vitamins
- Vitamin A: 961 µg (107% DV)
- Vitamin B6: 0.3 mg (18% DV)
- Vitamin C: 22.3 mg (25% DV)
- Pantothenic Acid (B5): 0.9 mg (19% DV)
- Thiamin (B1): 0.1 mg (9% DV)
Minerals
- Potassium: 542 mg (12% DV)
- Manganese: 0.3 mg (15% DV)
- Copper: 0.16 mg (18% DV)
- Magnesium: 31 mg (7% DV)
- Phosphorus: 62 mg (5% DV)
Sweet potato is the single richest vegetable source of vitamin A, providing 107% of the daily value per medium baked potato from its beta-carotene content.
Kale is one of the most nutrient-dense foods on the planet, delivering exceptional amounts of vitamins K, A, and C alongside calcium, iron, and powerful antioxidants. It is particularly rich in lutein and zeaxanthin, compounds linked to eye health.
Spinach is one of the most nutritionally complete leafy greens, delivering extraordinary amounts of vitamins K and A alongside exceptional iron, magnesium, and folate. Its richness in lutein, zeaxanthin, and nitrates makes it particularly valuable for eye health and cardiovascular performance.
1 cup chopped (91g)
Macronutrients
- Calories: 31 kcal
- Protein: 2.6 g
- Carbohydrates: 6.0 g
- Dietary Fiber: 2.4 g
- Sugars: 1.5 g
- Fat: 0.3 g
Vitamins
- Vitamin C: 81.2 mg (90% DV)
- Vitamin K: 92.5 µg (77% DV)
- Folate (B9): 57 µg (14% DV)
- Vitamin A: 31 µg (3% DV)
- Vitamin B6: 0.2 mg (10% DV)
Minerals
- Potassium: 288 mg (6% DV)
- Manganese: 0.2 mg (10% DV)
- Phosphorus: 66 mg (5% DV)
- Magnesium: 19 mg (5% DV)
- Calcium: 43 mg (3% DV)
Broccoli is one of the highest vitamin K vegetables, providing 77% of the daily value per cup. It also contains sulforaphane, a sulfur compound concentrated in the florets that is unique to cruciferous vegetables.