15
Fruit and Vegetables Best season
to buy
Storage
Nutritional value
Kilojoule/
calorie count
Kale
Winter/Autumn
Crisper in
refrigerator
Vitamin C, K, beta-
carotene, folate,
dietary fibre
100g Kale
= 206kj (49 cals)
Kiwi Fruit
Winter/ Spring
Crisper in
refrigerator
Vitamin C,
potassium
100g Kiwi Fruit
= 219kj (52 cals)
Mangoes
Summer
Covered in
refrigerator
Vitamin A, C, B1, B6,
potassium
207g Mango
= 476kj (113 cals)
Melons including
Watermelon
Summer/ Autumn Crisper in
refrigerator
Vitamin C, folate,
beta-carotene,
dietary fibre
200g Melon
= 210kj (50 cals)
Nectarines
Summer
Crisper in
refrigerator
Vitamin C, B3,
potassium,
dietary fibre
151g Nectarines
= 277kj (66 cals)
Oranges
Winter/ Autumn/
Spring
Cool, dry place for
1 week, transfer to
refrigerator to keep
longer
Vitamin C
131g Orange
= 229kj (54 cals)
Peaches
Summer
Ripen at room
temperature then
refrigerate
Vitamin C, beta-
carotene, potassium,
dietary fibre
100g Peaches
= 175kj (42 cals)
Pears
Autumn/Winter
Ripen at room
temperature then
refrigerate
Vitamin C, E,
dietary fibre
161g Pear
= 391kj (93 cals)
Pineapple
Spring/Summer
Store in a cool
place
Vitamin C, E,
dietary fibre
100g Pineapple
= 180kj (43 cals)
Spinach
All year round
Refrigerate
Vitamin C, B6,
E, beta-carotene,
folate, magnesium,
potassium,
dietary fibre
100g Spinach
= 65kj (15 cals)
Sweet Potato
All year round
Store in cool place
Vitamin C, E,
beta-carotene,
dietary fibre
100g Sweet
Potato
= 275kj
(65 cals)
Tomatoes
Late Winter to
early Summer
Ripen at room
temperature then
refrigerate
Vitamin C, E,
lycopene, folate,
dietary fibre
100g Tomatoes
= 65-75kj
(15-17 cals)
