Index To Nutrition Values of selected Fruit, Vegetables and Nuts

The following nutrition values are for 100 grams (3.52 ounces) and for raw fresh fruits or vegetables. The longer you store or cook your products the more nutritional value is lost, so if you need to cook do it short and fast and always use fresh products. Also If you have special needs or conditions make sure you consult with your doctor or nutritionist.
Source of the nutrition value data is: USDA National Nutrient Database for Standard Reference, Release 17 (2004) Click here to search their data base for other items and compare raw to cooked or processed food.

Fruits

Apple Nutrition Facts
Apricot Nutrition Facts
Banana Nutrition Facts
Cranberry-juice Nutrition Facts
Grapes Nutrition Facts
Kiwi Fruit Nutrition Facts
Mangos Nutrition Facts
Melon Nutrition Facts
Orange Nutrition Facts
Papaya Nutrition Facts
Peach Nutrition Facts
Pears Nutrition Facts
Pineapple Nutrition Facts
Raspberries Nutrition Facts
Strawberries Nutrition Facts

Vegetables

Avocados Nutrition Facts
Asparagus Nutrition Facts
Broccoli Nutrition Facts
Cabbage Nutrition Facts
Carrots Nutrition Facts
Cauliflower Nutrition Facts
Celery Nutrition Facts
Eggplant – Aubergine Nutrition Facts
French Beans Nutrition Facts
Garlic Nutrition Facts
Green Peas Nutrition Facts
Leek Nutrition Facts
Lettuce Nutrition Facts
Onion Nutrition Fatcs
Potato Nutrition Facts
Spinach Nutrition Facts
Tomatoes Nutrition Facts
Yellow Peppers Sweet Nutrition Facts
Red Peppers Sweet Nutrition Facts
Green Peppers Sweet Nutrition Facts
Zucchini Nutrition Facts
Corn Nutrition Facts

Nuts & Seeds

Almonds
Brazil Nuts
Cashews
Hazelnuts
Peanuts
Pecans
Pistachios
Walnuts
Sunflower Seed
Sesame Seeds

Now remember good nutrition means a healthy mix of a variety of foods so don’t just select one item and think all is fine now, for good dietary info see these sites: The Food and Nutrition Information Center (FNIC) and the Food Pyramid

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