75
Fruit and
vegeta-
bles
Best season
to buy
Storage
Nutritional
value
Kilojoule/calorie count
Cucumber
Summer
Crisper in refrige-
rator
Vitamin C
100 g Cucumber = 17 kj (4 kcals)
Fennel
Winter/Spring
Crisper in refrige-
rator
Vitamin C, Diet-
ary Fibre
100 g Fennel = 100 kj (24 kcals)
Kiwi Fruit
Winter/Spring
Crisper in refrige-
rator
Vitamin C,
Potassium
100 g Kiwi Fruit = 222 kj (53 kcals)
Mangoes
Summer
Covered in
refrigerator
Vitamin A, C,
B1, B6, Potas-
sium
100 g Mango = 264 kj (63 kcals)
Melons
(including
Watermelon)
Summer/
Autumn
Crisper in refrige-
rator
Vitamin C, A,
Folate, Dietary
Fibre
100 g Melon = 109 kj (26 kcals)
Nectarines
Summer
Crisper in refrige-
rator
Vitamin C, B3,
Potassium, Diet-
ary Fibre
100 g Nectarines = 293 kj (70 kcals)
Oranges
Winter/
Autumn/Spring
Cool, dry place for
1 week, transfer to
refrigerator to keep
longer
Vitamin C
35mg / 100g
100 g Orange = 206 kj (49 kcals)
Peaches
Summer
Refrigerate
uncovered
Vitamin C, B3,
Potassium, Diet-
ary Fibre
100 g peach = 193 kj (46 kcals)
Pears
Autumn
Refrigerate
uncovered
Dietary Fibre
100 g Pear = 247 kj (59 kcals)
Pineapples
Summer
Refrigerate
uncovered
Vitamin C
100 g Pineapple = 239 kj (57 kcals)
Plums
Summer
Refrigerate
uncovered
Dietary Fibre
100 g Plums = 259 kj 62 kcals)
Raspberries
Summer
Covered in
refrigerator
Vitamin C, Iron,
Potassium,
Magnesium
100 g Raspberries = 167 kj (40 kcals)