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Nutrition Facts and Figures
Nutrition is easy. You already know what to do — eat fruits
and vegetables and whole grains, limit saturated and trans fat. If
you did just that, you'd eat much better than the average U.S. consumer.
To make your food decisions even easier, though, we've listed the
most nutritious fruits and vegetables in the table below. The scores
are based on a system created by the Center
for Science in the Public Interest.
 You
should select a variety of fruits and vegetables, but as long as you're
going to make shopping and eating choices, why not focus on some of
the most nutritious ones first?
Fruits and Vegetables Ranked by Nutrition Score
| Recipes |
Food |
Nutrient
Score |
Highlights |
| Recipes |
Sweet Potato (baked, with skin) |
424 |
Carotenoids,
vitamin C |
| |
Guava (1) |
421 |
Carotenoids, vitamin C |
| |
Watermelon (2 cups) |
310 |
Carotenoids, vitamin C |
| |
Spinach (raw) |
287 |
Carotenoids, vitamin K |
| |
Grapefruit (1/2 pink or red) |
263 |
Carotenoids, vitamin C |
| |
Red Pepper |
261 |
Carotenoids, vitamin C |
| |
Kiwifruit (1) |
233 |
Vitamin C |
| |
Cantaloupe (1/4) |
200 |
Carotenoids |
| |
Orange (1) |
186 |
Vitamin C, folate |
| |
Butternut Squash |
176 |
Carotenoids, vitamin C |
| |
Romaine Lettuce |
174 |
Carotenoids, vitamin C and K |
| |
Strawberries (8) |
173 |
Vitamin C |
| |
Asparagus |
163 |
Vitamin K, folate |
| |
Apricots (4) |
156 |
Vitamin C |
| |
Baked Potato (with skin) |
139 |
Vitamin C, iron, potassium, fiber |
| |
Green Pepper |
109 |
Vitamin C |
| |
Raspberries (1 cup) |
106 |
Vitamin C, fiber |
| |
Frozen Peas |
104 |
Carotenoids, vitamin K |
| |
Baked Potato (without skin) |
69 |
Vitamin C |
| |
Corn |
67 |
Carotenoids |
| |
Blueberries (1 cup) |
56 |
Vitamin C |
| Recipes |
Banana (1) |
54 |
|
| |
Grapes (1 1/2 cups) |
46 |
|
| |
Iceberg Lettuce |
45 |
Vitamin K |
| |
Avocado (1/2) |
44 |
|
| |
Apple (1) |
43 |
|
| |
Onions |
31 |
|
| |
Raisins (1/4 cup) |
24 |
|
| |
Cucumber |
14 |
|
| |
Mushrooms (raw) |
11 |
|
|
|
