List of Vegetables and Fruits by Nutrient Content

The Dietary Guidelines for Americans calls for all Americans to eat more nutrient-rich foods. Fruits and vegetables can be great sources of the following important nutrients.

Iron Sources: High in Iron Fruits and vegetables that contain 3.6 mg or more iron per reference amount (20% of the Daily Value):

• Lentils Spinach White Beans Winged Beans

Good Source of Iron Fruits and vegetables that contain 1.8 mg to less than 3.6 mg iron per reference amount (10-19% of the Daily Value):

• Apricots, Dried Chickpeas Lima Beans Pigeon Peas Pink Beans Pinto Beans Small White Beans

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Magnesium Sources: High in Magnesium Fruits and vegetables that contain 80mg or more of magnesium per reference amount (20% of the daily value):

• Almonds Brazil nuts Pinto beans Spinach (1/2 cup cooked)

Good Source of Magnesium Fruits and vegetables that contain 40 to less than 80mg of magnesium per reference amount (10%-19% of the daily value):

• Artichoke hearts Beet greens - cooked Black beans Butternut squash Cashews Chick peas English walnuts Great northern beans Hazelnuts Lentils

  Lima beans Navy beans Okra Peanuts Pine nuts Red kidney beans Soybeans Walnuts White beans

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Potassium Sources: High in Potassium Fruits and vegetables that contain 700 mg or more potassium per reference amount (20% or more of the Daily Value):

• Pink Beans Lima Beans, large Small White Beans

Good Source of Potassium Fruits and vegetables that contain 350 mg to lessthan 700 mg potassium per reference amount (10-19% of the Daily Value):

• Apricots, Dried Banana Broccoli Cherries, Sweet Chickpeas Kiwifruit Lentils Lima Beans, small

  Peas, Split Pigeon Peas Pinto Beans Potato Sweet Potato Tomato White Beans Winged Beans

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Sodium Sources: Low Sodium Fruits and vegetables that contain 140 mg or less sodium:

• Artichoke Bell pepper Broccoli Carrot Celery Radish Sweet Potato

Very Low Sodium Fruits and vegetables that contain 35 mg or less sodium:

• Apricots, Dried Brussels Sprouts Cabbage, Green Cabbage, Pe-tsai Cabbage, Red Cantaloupe Cauliflower Cauliflower, Green Chickpeas Chili Peppers, Hot Collard Greens Endive Figs, Dried Grapes Lentils Lettuce, Iceberg Lettuce, Leaf Lima Beans Honeydew Mushrooms Okra Onion Onion, Green

  Papaya Parsley Peas, Split Pigeon Peas Pineapple Pink Beans Pinto Beans Prickly Pear Raisins, Seedless Rhubarb Rutabagas Snap Beans, Yellow Spaghetti Squash Tofu Tomato Small White Beans White Beans Winged Beans

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  Produce for Better Health Foundation

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Vitamin A Sources: High in Vitamin A Fruits and vegetables that contain 1000 International Units (IU) or more of vitamin A per reference amount (20% of the Daily Value):

• Apricots Apricots,Dried Cabbage, Pe-tsai Cantaloupe Carrot Chili Pepper, Hot Collard Greens Grapefruit Lettuce, Leaf

  Lettuce, Romaine Mango Pepper, Le Rouge Royale Spinach Sweet Potato Tomato Watermelon

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Folate Sources: High in Folate Fruits and vegetables that contain 80 micrograms or more folate per reference amount (20% of the Daily Value:

• Asparagus Broccoli Chicpeas Collard Greens Endive Lentils Lima Beans Peas, Split

  Pigeon Peas Pink Beans Pinto Beans Spinach Strawberries Small White beans White Beans

Good Source of Folate Fruits and vegetables that contain 40 micrograms to less than 80 micrograms folate per reference amount (10-19% of the Daily Value

• Artichoke Beets Blackberries Brussels Sprouts Cabbage, Pe-Tsai Cantaloupe Cauliflower Cauliflower, Green

  Lettuce, Leaf Lettuce, Romaine Okra Papaya Pepper, Le Rouge Royale

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Calcium Sources: Good Source of Calcium Fruits and vegetables that contain 100mg to less than 190mg of calcium per reference amount (10%-19% of the daily value)

• Collard greens Spinach Green soybeans Turnip greens Cowpeas

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Vitamin C Sources: High in Vitamin C Fruits and vegetables that contain 12 mg or more vitamin C per reference amount (20% of the Daily Value

Apricots Beans, Yellow Snap Bell Pepper Blackberries Broccoli Brussels Sprouts Cabbage, Green Cabbage, Pe-Tsai Cabbage, Red Cantaloupe Carambola Cauliflower Cauliflower, Green Collards Chili Pepper, Hot Gooseberries Grapefruit Guavas Kiwifruit Lemon Lime Melon, Honeydew

Okra Onion Orange Papaya Pepper, Le Rouge Royale Pineapple Potato Prickly Pears Pummelo Radishes Raspberries Rutabagas Spinach Squash, Summer Strawberries Sweet Potato Tangerines Tomato Watermelon

Good Source of Vitamin C Fruits and vegetables that contain 6 mg to less than 12 mg vitamin C per reference amount (10-19% of the Daily Value):

Artichoke Asparagus Banana Blueberries Carrot Celery Cherries, Sweet Corn, Sweet

Cucumber Green Beans Mango Nectarines Peaches Pear Plums

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