What are the Nutritional Facts about Fruits and Vegetables?
December 20, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Fruits and vegetables are rich in vitamins, minerals, fiber, and antioxidants. Learn nutritional facts, health benefits, and daily intake tips.
Introduction
Fruits and vegetables are essential for a healthy diet. They provide vital nutrients like vitamins, minerals, antioxidants, and dietary fibre. Regular consumption can boost immunity, improve digestion, support heart health, and help maintain body weight. Including a variety of fruits and vegetables in your meals is key to overall wellness.
This article covers nutritional facts about fruits and vegetables, their health benefits, types, and recommended daily intake.
Average Nutritional Facts (Per 100 Grams)
| Nutrient | Fruits | Vegetables |
|---|---|---|
| Calories | 40–80 kcal | 20–50 kcal |
| Carbohydrates | 10–20 g | 3–10 g |
| Dietary Fibre | 2–4 g | 2–5 g |
| Natural Sugar | 8–15 g | 1–5 g |
| Protein | 0.5–1.5 g | 1–3 g |
| Fat | 0.1–0.5 g | 0.1–0.5 g |
| Vitamin C | 10–60 mg | 20–80 mg |
| Vitamin A | Moderate–High | High (beta-carotene) |
| Potassium | 150–400 mg | 200–500 mg |
| Folate (B9) | 5–40 mcg | 20–100 mcg |
| Antioxidants | High | High |
Values vary depending on type and preparation.
Key Types and Their Nutrients
Fruits
- Apple: Fibre, antioxidants
- Banana: Potassium, energy
- Orange: Vitamin C, immunity
- Mango: Vitamin A & C, energy
- Berries: Low sugar, high antioxidants
Vegetables
- Spinach: Iron, calcium, vitamin K
- Carrot: Beta-carotene, vitamin A
- Broccoli: Vitamin C, fibre, antioxidants
- Tomato: Lycopene, vitamin C
- Cabbage: Fibre, vitamin K, antioxidants
Health Benefits of Fruits and Vegetables
1. Boost Immunity
- Rich in vitamins and antioxidants
- Helps fight infections
2. Improves Digestion
- High fibre content prevents constipation
- Supports gut health
3. Supports Heart Health
- Potassium helps regulate blood pressure
- Fibre reduces cholesterol
4. Weight Management
- Low calorie, high fibre
- Keeps you full for longer
5. Improves Skin & Eye Health
- Vitamins A, C, and antioxidants enhance skin glow
- Beta-carotene supports eye health
Daily Intake Recommendations
- Fruits: 2–3 servings/day
- Vegetables: 3–5 servings/day
- One serving = 1 medium fruit or ½ cup chopped fruit/vegetables
- Eat a variety of colours for full nutrient intake
Best Ways to Eat Fruits and Vegetables
✔ Fresh and raw (salads, smoothies)
✔ Steamed or lightly cooked vegetables
✔ Seasonal and locally sourced
✔ Combine different colours for antioxidants
❌ Avoid deep frying or overcooking
❌ Avoid excessive fruit juices
Fruits vs Vegetables: Quick Comparison
| Feature | Fruits | Vegetables |
|---|---|---|
| Sugar | Moderate–High | Low |
| Fibre | Moderate | High |
| Calories | Moderate | Low |
| Vitamins & Minerals | High | Very High |
| Antioxidants | High | High |
Final Thoughts
Fruits and vegetables are the foundation of a healthy diet. They provide essential nutrients, keep your digestive system healthy, boost immunity, and protect against lifestyle diseases. Eating a colourful variety every day ensures your body gets the nutrients it needs for overall wellness.
Tip: Include at least half your plate with vegetables and fruits for balanced nutrition.