14
Fruit and Vegetables Best season
to buy
Storage
Nutritional value
Kilojoule/
calorie count
Apples
Autumn/ Winter
Vented plastic bags
in refrigerator
Vitamin C,
dietary fibre
166g Apple
= 338kj (80 cals)
Apricots
Summer
Unwrapped
in crisper of
refrigerator
Potassium,
dietary fibre
55g Apricot
= 80kj (19 cals)
Beetroot
Winter
Cut off tops,
then refrigerate
unwrapped
Vitamin C, folate,
dietary fibre,
potassium
160g Beetroot
= 332kj (79cals)
Blueberries
Summer
Cover in the
refrigerator
Vitamin C
100g Blueberries
= 220kj (52 cals)
Broccoli
Autumn/ Winter
Plastic bag in
refrigerator
Vitamin C, B2, B5,
B6, E, folate,
dietary fibre
100g Broccoli
= 131kjs (31 cals)
Brussel Sprouts
Autumn/ Winter
Unwrapped
in crisper of
refrigerator
Vitamin C, B2, B6, E,
folate, dietary fibre
100g Brussel
Sprouts =1 56kj
(37 cals)
Cabbage
Winter
Wrapped, trimmed
in the refrigerator
Vitamin C, B6,
folate, dietary fibre,
potassium
100g Cabbage
= 93kj (22 cals)
Carrots
Winter
Uncovered in
refrigerator
Vitamin C, B6, beta-
carotene, potassium
100g Carrots
= 140kj (33 cals)
Cauliflower
Autumn/ Winter
Remover outer
leaves, store in
plastic bag in
refrigerator
Vitamin C, B5,
B6, folate and
potassium
100g Cauliflower
= 103kj
(24.5 cals)
Celery
Autumn/ Winter
Refrigerate in
plastic bag
Vitamin C,
potassium
100g stick
= 64kjs (15 cals)
Cucumber
Summer
Crisper in
refrigerator
Vitamin C
100g Cucumber
= 50kj (12 cals)
Fennel
Autumn to Spring Refrigerate
Vitamin C, folate,
dietary fibre
100g Fennel
= 80kj (19 cals)
Grapefruit
All year round
Room temperature
Vitamin C,
bioflavonoids,
lycopene, dietary
fibre
100g Grapefruit
= 140kj (33 cals)
Grapes
(Seedless)
Summer
Plastic bag in
refrigerator
Vitamin C, B6,
potassium
100g Grapes
= 250-350kj
(60-83 cals)
