20
FRUIT &
VEGETABLES
BEST SEASON
TO BUY
STORAGE
NUTRITIONAL
VALUE
CALORIE
COUNT
Kiwi Fruit
Winter/ Spring
Crisper in refrigerator
Vitamin C and
Potassium
100g Kiwi Fruit
=52 cals
Mangoes
Summer
Covered in refrigerator
Vitamin A, C, B1, B6
and Potassium
207g Mango
=113 cals
Melons including
Watermelon
Summer/ Autumn
Crisper in refrigerator
Vitamin C, Folate,
Dietary Fiber and
Vitamin A
200g Melon
=50 cals
Nectarines
Summer
Crisper in refrigerator
Vitamin C, B3,
Potassium and Dietary
Fiber
151g Nectarines
=66 cals
Oranges
Winter/ Autumn/
Spring
Cool, dry place for
1 week, transfer to
refrigerator to keep
longer
Vitamin C
131g Orange
=54 cals
Peaches
Summer
Ripen at room
temperature then
refrigerate
Vitamin C, Potassium,
Dietary Fiber, Beta
Carotene
100g Peaches
=42 cals
Pears
Autumn/Winter
Ripen at room
temperature then
refrigerate
Vitamin C & E Dietary
Fiber
161g Pear
=93 cals
Pineapple
Spring/Summer
Store in a cool place
Vitamin C & E Dietary
Fiber
100g Pineapple
=43 cals
Spinach
All year round
Refrigerate
Vitamin B6, C, E,
Beta carotene, Folate,
Magnesium, Potassium,
Dietary Fiber
100g Spinach
=15 cals
Sweet Potato
All year round
Store in cool place
Vitamins C, E, Beta
Carotene, Dietary Fiber
100g Sweet Potato
=65 cals
Tomatoes
Late Winter to early
Summer
Ripen at room
temperature
Lycopene, Vitamin C, E,
Folate, Dietary Fiber
100g Tomatoes
=15–17 cals
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