Which Fruits and Vegetables Provide the Most Nutrients?
Source: Dietary Guidelines for Americans, 2000, United States Department of Agriculture
The lists below show which fruits and vegetables are the best sources of vitamin A (carotenoids), vitamin C, folate, and potassium. Eat at least 2 servings of fruits and at least 3 servings of vegetables each day.
Sources of vitamin A (carotenoids)
- Orange vegetables like carrots, sweet potatoes, pumpkin
- Dark-green leafy vegetables such as spinach, collards, turnip greens
- Orange fruits like mango, cantaloupe, apricots
Sources of vitamin C
- Citrus fruits and juices, kiwi fruit, strawberries, cantaloupe
- Broccoli, peppers, tomatoes, cabbage, potatoes
- Leafy greens such as romaine lettuce, turnip greens, spinach
Sources of folate
- Cooked dry beans and peas, peanuts
- Oranges, orange juice
- Dark-green leafy vegetables like spinach and mustard greens, romaine lettuce
- Green peas
Sources of potassium
- Baked white or sweet potato, cooked greens (such as spinach), winter (orange) squash
- Bananas, plantains, dried fruits such as apricots and prunes, orange juice
- Cooked dry beans (such as baked beans) and lentils
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