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Which Fruits and Vegetables Provide the Most Nutrients?

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
• Tomatoes

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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