the foods you choose to eat really can help you reclaim health!

Nutrition Facts Label Fruits
Good Food to Eat

Read the Nutrition Facts label on packaged fruit products to find which ones have the higher fiber content.

Fruits

Fruit	Fiber	Protein	Minerals	Vitamins
Apple One medium with skin, 95 calories	4.4 grams	0.47 grams	Potassium - 195 mg Calcium - 11 mg Phosphorus - 20 mg Magnesium - 9 mg Manganese - 0.064 mg Iron - 0.22 mg Sodium - 2 mg Copper - 0.049 mg Zinc - 0.07 mg	Vitamin A - 98 IU Vitamin B1 (thiamine) - 0.031 mg Vitamin B2 (riboflavin) - 0.047 mg Niacin - 0.166 mg Folate - 5 mcg Pantothenic Acid - 0.111 mg Vitamin B6 - 0.075 mg Vitamin C - 8.4 mg Vitamin E - 0.33 mg Vitamin K - 4 mcg
Avocado One medium, 322 calories	13.5 grams	4.02 grams	Potassium - 975 mg Phosphorus - 105 mg Magnesium - 58 mg Calcium - 24 mg Sodium - 14 mg Iron - 1.11 mg Selenium 0.8 mcg Manganese - 0.285 mg Copper - 0.382 mg Zinc - 1.29 mg	Vitamin A - 293 IU Vitamin C - 20.1 mg Vitamin B1 (thiamine) - 0.135 mg Vitamin B2 (riboflavin) - 0.261 mg Niacin - 3.493 mg Folate - 163 mcg Pantothenic Acid - 2.792 mg Vitamin B6 - .517 mg Vitamin E - 4.16 mg Vitamin K - 42.2 mcg
Banana One medium, 105 calories	3.1	1.29	Potassium - 422 mg Phosphorus - 26 mg Magnesium - 32 mg Calcium - 6 mg Sodium - 1 mg Iron - 0.31 mg Selenium 1.2 mcg Manganese - 0.319 mg Copper - 0.092 mg Zinc - 0.18 mg	Vitamin A - 76 IU Vitamin B1 (thiamine) - 0.037 mg Vitamin B2 (riboflavin) - 0.086 mg Niacin - 0.785 mg Folate - 24 mcg Pantothenic Acid - 0.394 mg Vitamin B6 - 0.433 mg Vitamin C - 10.3 mg Vitamin E - 0.12 mg Vitamin K - 0.6 mcg
Blackberries One cup, 62 calories	7.6 grams	2.0 grams	Potassium - 233 mg Phosphorus - 32 mg Magnesium - 29 mg Calcium - 42 mg Sodium - 1 mg Iron - 0.89 mg Selenium 0.6 mcg Manganese - 0.93 mg Copper - 0.238 mg Zinc - 0.76 mg	Vitamin A - 308 IU Vitamin B1 (thiamine) - 0.029 mg Vitamin B2 (riboflavin) - 0.037 mg Niacin - 0.93 mg Folate - 36 mcg Pantothenic Acid - 0.397 mg Vitamin B6 - 0.043 mg Vitamin C - 30.2 mg Vitamin E - 1.68 mg Vitamin K - 28.5 mcg
Blackcurrants One cup, 71 calories.	not available	1.5 grams	Potassium - 361 mg Phosphorus - 66 mg Magnesium - 27 mg Calcium - 62 mg Sodium - 2 mg Iron - 1.72 mg Manganese - 0.287 mg Copper - 0.096 mg Zinc - 0.3 mg	Vitamin A - 258 IU Vitamin B1 (thiamine) - 0.056 mg Vitamin B2 (riboflavin) - 0.056 mg Niacin - 0.336 mg Pantothenic Acid - 0.446 mg Vitamin B6 - 0.074 mg Vitamin C - 202.7 mg Vitamin E - 1.12 mg
Fruit	Fiber	Protein	Minerals	Vitamins
Blueberries One cup, 84 calories	3.6 grams	1.1 grams	Potassium - 114 mg Phosphorus - 18 mg Magnesium - 9 mg Calcium - 9 mg Sodium - 1 mg Iron - 0.41 mg Selenium 0.1 mcg Manganese - 0.497 mg Zinc - 0.24 mg	Vitamin A - 217 IU Vitamin B1 (thiamine) - 0.055 mg Vitamin B2 (riboflavin) - 0.061 mg Niacin - 0.08 mg Folate - 9 mcg Pantothenic Acid - 0.184 mg Vitamin B6 - 0.077 mg Vitamin C - 14.4 mg Vitamin E - 2.29 mg Vitamin K - 28.6 mcg
Boysenberries One cup, frozen, 66 calories	7 grams	1.45 grams	Potassium - 183 mg Phosphorus - 36 mg Magnesium - 21 mg Calcium - 36 mg Sodium - 1 mg Iron - 1.12 mg Selenium 0.3 mcg Manganese - 0.722 mg Copper - 0.106 mg Zinc - 0.29 mg	Vitamin A - 88 IU Vitamin B1 (thiamine) - 0.07 mg Vitamin B2 (riboflavin) - 0.049 mg Niacin - 1.012 mg Folate - 83 mcg Pantothenic Acid - 0.33 mg Vitamin B6 - 0.074 mg Vitamin C - 4.1 mg Vitamin E - 1.15 mg Vitamin K - 10.3 mcg
Breadfruit One-half cup, fresh, 113 calories	5.4 grams	1.18 grams	Potassium - 1078 mg Phosphorus - 66 mg Magnesium - 55 mg Calcium - 37 mg Sodium - 4 mg Iron - 1.19 mg Selenium 1.3 mcg Manganese - 0.132 mg Copper - 0.185 mg Zinc - 0.26 mg	Vitamin B1 (thiamine) - 0.242 mg Vitamin B2 (riboflavin) - 0.066 mg Niacin - 1.98 mg Folate - 31 mcg Pantothenic Acid - 1.05 mg Vitamin B6 - 0.22 mg Vitamin C - 63.8 mg Vitamin E - 0.22 mg Vitamin K - 1.1 mcg
Cantaloupe One medium slice, 23 calories	0.6 grams	0.58 grams	Potassium - 184 mg Phosphorus - 10 mg Magnesium - 8 mg Calcium - 6 mg Sodium - 11 mg Iron - 0.14 mg Selenium 0.3 mcg Manganese - 0.028 mg Copper - 0.028 mg Zinc - 0.12 mg	Vitamin A - 2334 IU Vitamin B1 (thiamine) - 0.028 mg Vitamin B2 (riboflavin) - 0.013 mg Niacin - 0.506 mg Folate - 14 mcg Pantothenic Acid - 0.072 mg Vitamin B6 - 0.05 mg Vitamin C - 25.3 mg Vitamin E - 0.03 mg Vitamin K - 1.7 mcg
Cherimoya One cup diced, fresh, 120 calories	4.8 grams	2.51 grams	Potassium - 459 mg Phosphorus - 42 mg Magnesium - 27 mg Calcium - 16 mg Sodium - 11 mg Iron - 0.43 mg Manganese - 0.149 mg Copper - 0.11 mg Zinc - 0.26 mg	Vitamin B1 (thiamine) - 0.162 mg Vitamin B2 (riboflavin) - 0.21 mg Niacin - 1.03 mg Folate - 37 mcg Pantothenic Acid - 0.552 mg Vitamin B6 - 0.411 mg Vitamin C - 20.2 mg Vitamin A - 8 IU Vitamin E - 0.43 mg
Fruit	Fiber	Protein	Minerals	Vitamins
Cherries One cup, fresh with pits, 87 calories	2.9 grams	1.46 grams	Potassium - 306 mg Phosphorus - 29 mg Magnesium - 15 mg Calcium - 18 mg Iron - 0.5 mg Zinc - 0.1 mg Manganese - 0.097 mg Copper - 0.083 mg	Vitamin A - 88 IU Vitamin B1 (thiamine) - 0.037 mg Vitamin B2 (riboflavin) - 0.046 mg Niacin - 0.213 mg Folate - 6 mcg Pantothenic Acid - 0.275 mg Vitamin B6 - 0.068 mg Vitamin C - 9.7 mg Vitamin E - 0.1 mg Vitamin K - 2.9 mcg
Chinese pear One, about 3 inches in diameter, 116 calories	9.9 grams	1.38 grams	Potassium - 333 mg Phosphorus - 30 mg Magnesium - 22 mg Calcium - 11 mg Selenium 0.3 mcg Manganese - 0.165 mg Copper - 0.138 mg Zinc - 0.06 mg	Vitamin B1 (thiamine) - 0.025 mg Vitamin B2 (riboflavin) - 0.028 mg Niacin - 0.602 mg Folate - 22 mcg Pantothenic Acid - 0.193 mg Vitamin B6 - 0.06 mg Vitamin C - 10.4 mg Vitamin E - 0.33 mg Vitamin K - 12.4 mcg
Cranberries One cup, 46 calories	4.6 grams	0.39 grams	Potassium - 85 mg Phosphorus - 13 mg Magnesium - 6 mg Calcium - 8 mg Sodium - 2 mg Iron - 0.25 mg Selenium 0.1 mcg Manganese - 0.36 mg Copper - 0.061 mg Zinc - 0.1 mg	Vitamin A - 60 IU Vitamin B1 (thiamine) - 0.012 mg Vitamin B2 (riboflavin) - 0.02 mg Niacin - 0.101 mg Folate - 1 mcg Pantothenic Acid - 0.295 mg Vitamin B6 - 0.057 mg Vitamin C - 13.3 mg Vitamin E - 1.2 mg Vitamin K - 5.1 mcg
Date (deglet noor) One-half cup, pitted, chopped, 207 calories	5.9 grams	1.80 grams	Potassium - 964 mg Phosphorus - 91 mg Magnesium - 63 mg Calcium - 57 mg Sodium - 3 mg Iron - 1.5 mg Selenium 4.4 mcg Manganese - 0.385 mg Copper - 0.303 mg Zinc - 0.43 mg	Vitamin A - 15 IU Vitamin B1 (thiamine) - 0.076 mg Vitamin B2 (riboflavin) - 0.097 mg Niacin - 1.873 mg Folate - 28 mcg Pantothenic Acid - 0.866 mg Vitamin B6 - 0.243 mg Vitamin C - 0.6 mg Vitamin E - 0.07 mg Vitamin K - 4 mcg
Figs One large, fresh, 47 calories	1.9 grams	0.48 grams	Potassium - 148 mg Phosphorus - 9 mg Magnesium - 11 mg Calcium - 22 mg Sodium - 1 mg Iron - 0.24 mg Selenium 0.1 mcg Manganese - 0.082 mg Copper - 0.045 mg Zinc - 0.1 mg	Vitamin A - 91 IU Vitamin B1 (thiamine) - 0.038 mg Vitamin B2 (riboflavin) - 0.032 mg Niacin - 0.256 mg Folate - 4 mcg Pantothenic Acid - 0.192 mg Vitamin B6 - 0.072 mg Vitamin C - 1.3 mg Vitamin E - 0.07 mg Vitamin K - 3 mcg
Fruit	Fiber	Protein	Minerals	Vitamins
Gooseberries One cup, 66 calories	6.5 grams	1.32 grams	Potassium - 297 mg Phosphorus - 40 mg Magnesium - 15 mg Calcium - 38 mg Sodium - 2 mg Iron - 0.47 mg Selenium 0.9 mcg Manganese - 0.216 mg Copper - 0.105 mg Zinc - 0.18 mg	Vitamin A - 435 IU Vitamin B1 (thiamine) - 0.06 mg Vitamin B2 (riboflavin) - 0.045 mg Niacin - 0.45 mg Folate - 9 mcg Pantothenic Acid - 0.429 mg Vitamin B6 - 0.12 mg Vitamin C - 41.5 mg Vitamin E - 0.56 mg
Grapefruit One cup sections, with juice, 74 calories	2.5 grams	1.45 grams	Potassium - 320 mg Phosphorus - 18 mg Magnesium - 18 mg Calcium - 28 mg Iron - 0.21 mg Selenium 0.7 mcg Manganese - 0.028 mg Copper - 0.108 mg Zinc - 0.16 mg	Vitamin A - 2132 IU Vitamin B1 (thiamine) - 0.083 mg Vitamin B2 (riboflavin) - 0.046 mg Niacin - 0.575 mg Folate - 23 mcg Pantothenic Acid - 0.651 mg Vitamin B6 - 0.097 mg Vitamin C - 79.1 mg Vitamin E - 0.3 mg
Grapes, red or green One cup grapes, 104 calories	1.4 grams	1.09 grams	Potassium - 288 mg Phosphorus - 30 mg Magnesium - 11 mg Calcium - 15 mg Sodium - 3 mg Iron - 0.54 mg Selenium 0.2 mcg Manganese - 0.107 mg Copper - 0.192 mg Zinc - 0.11 mg	Vitamin A - 100 IU Vitamin B1 (thiamine) - 0.104 mg Vitamin B2 (riboflavin) - 0.106 mg Niacin - 0.284 mg Folate - 3 mcg Pantothenic Acid - 0.076 mg Vitamin B6 - 0.13 mg Vitamin C - 16.3 mg Vitamin E - 0.29 mg Vitamin K - 22 mcg
Guava One cup, fresh, 112 calories	8.9 grams	4.21 grams	Potassium - 688 mg Phosphorus - 66 mg Magnesium - 36 mg Calcium - 30 mg Sodium - 3 mg Iron - 0.43 mg Selenium 1 mcg Manganese - 0.247 mg Copper - 0.38 mg Zinc - 0.38 mg	Vitamin A - 1030 IU Vitamin B1 (thiamine) - 0.111 mg Vitamin B2 (riboflavin) - 0.066 mg Niacin - 1.789 mg Folate - 81 mcg Pantothenic Acid - 0.744 mg Vitamin B6 - 0.181 mg Vitamin C - 376.7 mg Vitamin E - 1.2 mg Vitamin K - 4.3 mcg
Kiwi One medium, 42 calories	2.1 grams	0.79 grams	Potassium - 215 mg Phosphorus - 23 mg Magnesium - 12 mg Calcium - 23 mg Sodium - 2 mg Iron - 0.21 mg Selenium 0.1 mcg Manganese - 0.068 mg Copper - 0.09 mg Zinc - 0.1 mg	Vitamin A - 60 IU Vitamin B1 (thiamine) - 0.019 mg Vitamin B2 (riboflavin) - 0.017 mg Niacin - 0.235 mg Folate - 17 mcg Pantothenic Acid - 0.126 mg Vitamin B6 - 0.043 mg Vitamin C - 64 mg Vitamin E - 1.01 mg Vitamin K - 27.8 mcg
Fruit	Fiber	Protein	Minerals	Vitamins
Lemon One (2-1/8") without peel, 24 calories	2.4 grams	0.92 grams	Potassium - 116 mg Phosphorus - 13 mg Magnesium - 7 mg Calcium - 22 mg Sodium - 2 mg Iron - 0.5 mg Selenium 0.3 mcg Manganese - 0.025 mg Copper - 0.031 mg Zinc - 0.05 mg	Vitamin A - 18 IU Vitamin B1 (thiamine) - 0.034 mg Vitamin B2 (riboflavin) - 0.017 mg Niacin - 0.084 mg Folate - 9 mcg Pantothenic Acid - 0.16 mg Vitamin B6 - 0.067 mg Vitamin C - 44.5 mg Vitamin E - 0.13 mg
Lime One (2"), 20 calories	1.9 grams	0.47 grams	Potassium - 68 mg Phosphorus - 12 mg Magnesium - 4 mg Calcium - 22 mg Sodium - 1 mg Iron - 0.4 mg Selenium 0.3 mcg Manganese - 0.005 mg Copper - 0.044 mg Zinc - 0.07 mg	Vitamin A - 34 IU Vitamin B1 (thiamine) - 0.02 mg Vitamin B2 (riboflavin) - 0.013 mg Niacin - 0.134 mg Folate - 5 mcg Pantothenic Acid - 0.145 mg Vitamin B6 - 0.029 mg Vitamin C - 19.5 mg Vitamin E - 0.15 mg Vitamin K - 0.4 mcg
Loganberries One cup, frozen, 81 calories	7.8 grams	2.23 grams	Potassium - 213 mg Phosphorus - 38 mg Magnesium - 31 mg Calcium - 38 mg Sodium - 1 mg Iron - 0.94 mg Selenium 0.3 mcg Manganese - 1.833 mg Copper - 0.172 mg Zinc - 0.5 mg	Vitamin A - 51 IU Vitamin B1 (thiamine) - 0.074 mg Vitamin B2 (riboflavin) - 0.05 mg Niacin - 1.235 mg Folate - 38 mcg Pantothenic Acid - 0.359 mg Vitamin B6 - 0.096 mg Vitamin C - 22.5 mg Vitamin E - 1.28 mg Vitamin K - 11.5 mcg
Lychee One cup, fresh, 125 calories	2.5 grams	1.58 grams	Potassium - 325 mg Phosphorus - 59 mg Magnesium - 19 mg Calcium - 10 mg Sodium - 2 mg Iron - 0.59 mg Selenium 1.1 mcg Manganese - 0.104 mg Copper - 0.281 mg Zinc - 0.13 mg	Vitamin B1 (thiamine) - 0.021 mg Vitamin B2 (riboflavin) - 0.123 mg Niacin - 1.146 mg Folate - 27 mcg Vitamin B6 - 0.19 mg Vitamin C - 135.8 mg Vitamin E - 0.13 mg Vitamin K - 0.08 mcg
Mango One without peel, 135 calories	3.7 grams	1.06 grams	Potassium - 323 mg Phosphorus - 23 mg Magnesium - 19 mg Calcium - 21 mg Sodium - 4 mg Iron - 0.27 mg Selenium 1.2 mcg Manganese - 0.056 mg Copper - 0.228 mg Zinc - 0.08 mg	Vitamin A - 1584 IU Vitamin B1 (thiamine) - 0.12 mg Vitamin B2 (riboflavin) - 0.118 mg Niacin - 1.209 mg Folate - 29 mcg Pantothenic Acid - 0.331 mg Vitamin B6 - 0.227 mg Vitamin C - 57.3 mg Vitamin E - 2.32 mg Vitamin K - 8.7 mcg
Fruit	Fiber	Protein	Minerals	Vitamins
Mulberries One cup of fresh, 60 calories	2.4 grams	2.2 grams	Potassium - 272 mg Phosphorus - 53 mg Magnesium - 25 mg Calcium - 55 mg Sodium - 14 mg Iron - 2.59 mg Selenium 0.8 mcg Copper - 0.084 mg Zinc - 0.17 mg	Vitamin A - 35 IU Vitamin B1 (thiamine) - 0.041 mg Vitamin B2 (riboflavin) - 0.141 mg Niacin - 0.868 mg Folate - 8 mcg Vitamin B6 - 0.07 mg Vitamin C - 51 mg Vitamin E - 1.22 mg Vitamin K - 10.9 mcg
Nectarine One cup, fresh, sliced, 63 calories	2.4 grams	1.52 grams	Potassium - 287 mg Phosphorus - 37 mg Magnesium - 13 mg Calcium - 9 mg Iron - 0.4 mg Manganese - 0.077 mg Copper - 0.123 mg Zinc - 0.24 mg	Vitamin A - 475 IU Vitamin B1 (thiamine) - 0.049 mg Vitamin B2 (riboflavin) - 0.039 mg Niacin - 1.609 mg Folate - 7 mcg Pantothenic Acid - 0.265 mg Vitamin B6 - 0.036 mg Vitamin C - 7.7 mg Vitamin E - 1.1 mg Vitamin K - 3.1 mcg
Olives Five, small, 18 calories	0.5 grams	0.13 grams	Potassium - 1 mg Calcium - 7 mg Sodium - 73 mg Iron - 0.28 mg Selenium 0.1 mcg Manganese - 0.002 mg Copper - 0.021 mg Zinc - 0.02 mg	Vitamin A - 34 IU Niacin - 0.003 mg Pantothenic Acid - 0.001 mg Vitamin B6 - 0.001 mg Vitamin C - 0.1 mg Vitamin E - 0.14 mg Vitamin K - 0.1 mcg
Orange One medium (2-5/8" diameter), 62 calories	3.1 grams	1.23 grams	Potassium - 237 mg Phosphorus - 18 mg Magnesium - 13 mg Calcium - 52 mg Iron - 0.13 mg Selenium 0.7 mcg Manganese - 0.033 mg Copper - 0.059 mg Zinc - 0.09 mg	Vitamin A - 295 IU Vitamin B1 (thiamine) - 0.114 mg Vitamin B2 (riboflavin) - 0.052 mg Niacin - 0.369 mg Folate - 39 mcg Pantothenic Acid - 0.328 mg Vitamin B6 - 0.079 mg Vitamin C - 69.7 mg Vitamin E - 0.24 mg
Papaya One cup, cubed, fresh, 55 calories	2.5 grams	0.85 grams	Potassium - 360 mg Phosphorus - 7 mg Magnesium - 14 mg Calcium - 34 mg Sodium - 4 mg Iron - 0.14 mg Selenium 0.8 mcg Zinc - 0.1 mg Manganese - 0.015 mg Copper - 0.022 mg	Vitamin A - 1532 IU Vitamin B1 (thiamine) - 0.038 mg Vitamin B2 (riboflavin) - 0.045 mg Niacin - 0.473 mg Folate - 53 mcg Pantothenic Acid - 0.305 mg Vitamin B6 - 0.027 mg Vitamin C - 86.5 mg Vitamin E - 1.02 mg Vitamin K - 3.6 mcg
Fruit	Fiber	Protein	Minerals	Vitamins
Passion Fruit One cup, fresh, 229 calories	24.5 grams	5.19 grams	Potassium - 821 mg Phosphorus - 160 mg Magnesium - 68 mg Calcium - 28 mg Sodium - 66 mg Iron - 3.78 mg Selenium 1.4 mcg Copper - 0.203 mg Zinc - 0.24 mg	Vitamin A - 3002 IU Vitamin B2 (riboflavin) - 0.307 mg Niacin - 3.54 mg Folate - 33 mcg Vitamin B6 - 0.236 mg Vitamin C - 70.8 mg Vitamin E - 0.05 mg Vitamin K - 1.7 mcg
Peach One medium, with skin, 58 calories	2.2 grams	1.36 grams	Potassium - 285 mg Phosphorus - 30 mg Magnesium - 14 mg Calcium - 9 mg Iron - 0.38 mg Selenium 0.1 mcg Manganese - 0.091 mg Copper - 0.102 mg Zinc - 0.26 mg	Vitamin A - 489 IU Vitamin B1 (thiamine) - 0.036 mg Vitamin B2 (riboflavin) - 0.047 mg Niacin - 1.209 mg Folate - 6 mcg Pantothenic Acid - 0.229 mg Vitamin B6 - 0.037 mg Vitamin C - 9.9 mg Vitamin E - 1.09 mg Vitamin K - 3.9 mcg
Pear One medium, 103 calories	5.5 grams	0.68 grams	Potassium - 212 mg Phosphorus - 20 mg Magnesium - 12 mg Calcium -16 mg Sodium - 2 mg Iron - 0.3 mg Selenium 0.2 mcg Manganese - 0.087 mg Copper - 0.146 mg Zinc - 0.18 mg	Vitamin A - 41 IU Vitamin B1 (thiamine) - 0.021 mg Vitamin B2 (riboflavin) - 0.045 mg Niacin - 0.279 mg Folate - 12 mcg Pantothenic Acid - 0.085 mg Vitamin B6 - 0.05 mg Vitamin C - 7.5 mg Vitamin E - 0.21 mg Vitamin K - 8 mcg
Persimmon One fresh, 32 calories.	not available	0.2 grams	Potassium - 78 mg Phosphorus - 6 mg Calcium - 7 mg Iron - 0.62 mg	Vitamin C - 16.5 mg
Pineapple One cup, chunks, 82 calories	2.3 grams	0.89 grams	Potassium - 180 mg Phosphorus - 13 mg Magnesium - 20 mg Calcium -21 mg Sodium - 2 mg Iron - 0.48 mg Selenium 0.2 mcg Manganese - 1.53 mg Copper - 0.181 mg Zinc - 0.2 mg	Vitamin A - 96 IU Vitamin B1 (thiamine) - 0.13 mg Vitamin B2 (riboflavin) - 0.053 mg Niacin - 0.825 mg Folate - 30 mcg Pantothenic Acid - 0.351 mg Vitamin B6 - 0.185 mg Vitamin C - 78.9 mg Vitamin E - 0.03 mg Vitamin K - 1.2 mcg
Fruit	Fiber	Protein	Minerals	Vitamins
Plum One cup, sliced, fresh, 76 calories	2.3 grams	1.15 grams	Potassium - 259 mg Phosphorus - 26 mg Magnesium - 12 mg Calcium - 10 mg Iron - 0.28 mg Manganese - 0.086 mg Copper - 0.094 mg Zinc - 0.17 mg	Vitamin A - 569 IU Vitamin B1 (thiamine) - 0.046 mg Vitamin B2 (riboflavin) - 0.043 mg Niacin - 0.688 mg Folate - 8 mcg Pantothenic Acid - 0.223 mg Vitamin B6 - 0.048 mg Vitamin C - 15.7 mg Vitamin E - 0.43 mg Vitamin K - 10.6 mcg
Pomegranate One fresh (4" diameter), 234 calories	11.3 grams	4.71 grams	Potassium - 666 mg Phosphorus - 102 mg Magnesium - 34 mg Calcium - 28 mg Sodium - 8 mg Iron - 0.85 mg Selenium 1.4 mcg Manganese - 0.336 mg Copper - 0.446 mg Zinc - 0.99 mg	Vitamin B1 (thiamine) - 0.189 mg Vitamin B2 (riboflavin) - 0.149 mg Niacin - 0.826 mg Folate - 107 mcg Pantothenic Acid - 1.063 mg Vitamin B6 - 0.211 mg Vitamin C - 28.8 mg Vitamin E - 1.69 mg Vitamin K - 46.2 mcg
Prickly Pear One cup, raw, 61 calories	5.4 grams	1.09 grams	Potassium - 328 mg Phosphorus - 36 mg Magnesium - 127 mg Calcium - 83 mg Sodium - 7 mg Iron - 0.45 mg Selenium 0.9 mcg Copper - 0.119 mg Zinc - 0.18 mg	Vitamin A - 64 IU Vitamin B1 (thiamine) - 0.021 mg Vitamin B2 (riboflavin) - 0.089 mg Niacin - 0.685 mg Vitamin B6 - 0.089 mg Folate - 9 mcg Vitamin C - 20.9 mg
Raisins One small box (1.5 ozs), 129 calories	1.6 grams	1.32 grams	Potassium - 322 mg Phosphorus - 43 mg Magnesium - 14 mg Calcium - 22 mg Sodium - 5 mg Iron - 0.81 mg Selenium 0.3 mcg Manganese - 0.129 mg Copper - 0.137 mg Zinc - 0.09 mg	Vitamin B1 (thiamine) - 0.046 mg Vitamin B2 (riboflavin) - 0.054 mg Niacin - 0.329 mg Folate - 2 mcg Pantothenic Acid - 0.041 mg Vitamin B6 - 0.075 mg Vitamin C - 1 mg Vitamin E - 0.05 mg Vitamin K - 1.5 mcg
Raspberries One cup, fresh, 64 calories	8 grams	1.48 grams	Potassium - 186 mg Phosphorus - 36 mg Magnesium - 27 mg Calcium - 31 mg Sodium - 1 mg Iron - 0.85 mg Selenium 0.2 mcg Manganese - 0.824 mg Copper - 0.111 mg Zinc - 0.52 mg	Vitamin A - 41 IU Vitamin B1 (thiamine) - 0.039 mg Vitamin B2 (riboflavin) - 0.047 mg Niacin - 0.736 mg Folate - 26 mcg Pantothenic Acid - 0.405 mg Vitamin B6 - 0.068 mg Vitamin C - 32.2 mg Vitamin E - 1.07 mg Vitamin K - 9.6 mcg
Starfruit aka Carambola One cup, fresh, 41 calories	3.7 grams	1.37 grams	Potassium - 176 mg Phosphorus - 16 mg Magnesium - 13 mg Calcium - 4 mg Sodium - 3 mg Iron - 0.11 mg Selenium 0.8 mcg Manganese - 0.049 mg Copper - 0.181 mg Zinc - 0.16 mg	Vitamin A - 81 IU Vitamin B1 (thiamine) - 0.018 mg Vitamin B2 (riboflavin) - 0.021 mg Niacin - 0.484 mg Folate - 16 mcg Pantothenic Acid - 0.516 mg Vitamin B6 - 0.022 mg Vitamin C - 45.4 mg Vitamin E - 0.2 mg
Fruit	Fiber	Protein	Minerals	Vitamins
Strawberry One cup, whole, 46 calories	2.9 grams	0.96 grams	Potassium - 220 mg Phosphorus - 35 mg Magnesium - 19 mg Calcium - 23 mg Sodium - 1 mg Iron - 0.59 mg Selenium 0.6 mcg Manganese - 0.556 mg Copper - 0.069 mg Zinc - 0.2 mg	Vitamin A - 17 IU Vitamin B1 (thiamine) - 0.035 mg Vitamin B2 (riboflavin) - 0.032 mg Niacin - 0.556 mg Folate - 35 mcg Pantothenic Acid - 0.18 mg Vitamin B6 - 0.068 mg Vitamin C - 84.7 mg Vitamin E - 0.42 mg Vitamin K - 3.2 mcg
Tomato One medium, 22 calories	1.5 grams	1.08 grams	Potassium - 292 mg Phosphorus - 30 mg Magnesium - 14 mg Calcium - 12 mg Sodium - 6 mg Iron - 0.33 mg Manganese - 0.14 mg Copper - 0.073 mg Zinc - 0.21 mg	Vitamin A - 1025 IU Vitamin B1 (thiamine) - 0.046 mg Vitamin B2 (riboflavin) - 0.023 mg Niacin - 0.731 mg Folate - 18 mcg Pantothenic Acid - 0.109 mg Vitamin B6 - 0.098 mg Vitamin C - 15.6 mg Vitamin E - 0.66 mg Vitamin K - 9.7 mcg
Watermelon One wedge (1/16th melon) 86 calories	1.1 grams	1.74 grams	Potassium - 320 mg Phosphorus - 31 mg Magnesium - 29 mg Calcium - 20 mg Sodium - 3 mg Iron - 0.69 mg Selenium 1.1 mcg Manganese - 0.109 mg Copper - 0.12 mg Zinc - 0.29 mg	Vitamin A - 1627 IU Vitamin B1 (thiamine) - 0.094 mg Vitamin B2 (riboflavin) - 0.06 mg Niacin - 0.509 mg Folate - 9 mcg Pantothenic Acid - 0.632 mg Vitamin B6 - 0.129 mg Vitamin C - 23.2 mg Vitamin E - 0.14 mg Vitamin K - 0.3 mcg
Zinfandel Grapes One cup grapes, 104 calories	1.4 grams	1.09 grams	Potassium - 288 mg Phosphorus - 30 mg Magnesium - 11 mg Calcium - 15 mg Sodium - 3 mg Iron - 0.54 mg Selenium 0.2 mcg Manganese - 0.107 mg Copper - 0.192 mg Zinc - 0.11 mg	Vitamin A - 100 IU Vitamin B1 (thiamine) - 0.104 mg Vitamin B2 (riboflavin) - 0.106 mg Niacin - 0.284 mg Folate - 3 mcg Pantothenic Acid - 0.076 mg Vitamin B6 - 0.13 mg Vitamin C - 16.3 mg Vitamin E - 0.29 mg Vitamin K - 22 mcg
Fruit	Fiber	Protein	Minerals	Vitamins
Nutrition data for foods in this chart is based on data assembled from United States Department of Agriculture (USDA), National Nutrient Database for Standard Reference. Only vitamins and minerals appearing in significant amounts are shown; food sources contain additional nutrients. USDA Nutrient Data Laboratory supplies more nutrient detail. Always confirm the actual nutrition in specific foods by reading the nutrition facts label on product package. The label typically shows nutrient values for an individual serving size.

Additional Nutrition Information:

Whole Grains
Vegetables
Beans and Peas (Legumes)
Nuts

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Nutrition based on data assembled from United States Department of Agriculture (USDA), National Nutrient Database for Standard Reference.
g=grams, mg=milligrams, mcg=micrograms, kcal=calories