Fruit     Fat/Calorie Breakdown                    Body Benefits

(1) Apples

1 medium apple:
81 calories, 0 g fat

An apple's 3 g of fiber help you meet your fiber goal of 20 g to 30 g daily.  High-fiber diets can lower heart disease risk.

(2) Apricots

3 apricots:
51 calories, 0 g fat

A good source of beta-carotene (which is converted to vitamin A by the body), providing the equivalent of 35% of the RDA for vitamin A

(3) Bananas

1 medium:
105 calories, 0 g fat

Bananas are a great source of potassium, which plays a key role in heart health and muscle function.  Plus each one has 2 g of fiber.

(4) Blackberries

1 cup:
74 calories, 0 g fat

This fruit boasts a whopping 10 g of fiber in a single cup.

(5) Blueberries

1 cup:
81 calories, 0 g fat

Blueberries help prevent and treat bladder infections by making it hard for bacteria to stick to urinary tract walls.

(6) Cantaloupe

1 cup, cubed:
84 calories, 1 g fat

An antioxidant double whammy, with 68 mg of vitamin C and enough beta-carotene to cover 65% of your daily vitamin A quota.

(7) Cherries

1 cup:
84 calories, 1 g fat

A good source of perillyl alcohol, which helps prevent cancer in animals.  Heart-protective anthocyanins give cherries their color.

(8) Cranberry

1 cup:
144 calories, 0 g fat

Fights bladder infections the same way blueberries do.

(9) Grapefruits

1/2 fruit:
39 calories, 0 g fat

A good source of vitamin C and a compound called naringenin, which helps suppress tumors in animals.

(10) Purple grapes
and juice

1 cup seedless:
113 calories, 9 g fat

Offer three heart-guarding compounds:  flavonoids, anthocyanins and resveratrol.  (Green grapes are not rich in them)

(11) Kiwi

1 medium kiwi:
46 calories, 0 g fat

Just one little fruit packs a mean vitamin-C punch (74 mg) and an impressive 2.8 g fiber.

(12) Mangoes

1 mango:
135 calories, 1 g fat

A single mango has enough beta-carotene to cover your RDA for vitamin A while racking up 57 mg of vitamin C.

(13) Oranges

1 orange:
61 calories, 0 g fat

One orange provides an impressive 50 g to 70 g of vitamin C, 40 mcg of folic acid and 52 mg of calcium.

(14) Orange

1 cup:
112 calories, 0 g fat

One of the richest sources of folic acid: A cup provides one-quarter of the 400 mcg RDA for folic acid and boasts 96 mg of vitamin C.

(15) Calcium-
enriched orange juice

1 cup (from concentrate):
112 calories, 0 g fat

drinking this beverage is a healthful way to make a 300-350 mg dent in your daily 1500 mg calcium requirement.

(16) Papayas

1 cup, cubed:
55 calories, 0 g fat

Loaded with vitamin C (86 mg per cup), a healthy dose of fiber (2.5 g) and a sprinkling of beta-carotene and calcium.

(17) Prunes

1/3 cup, stewed:
87 calories, 0 g fat

Prunes' famed laxative effect is no mystery: There are 5 g of fiber (both soluble and insoluble) in just 1/3 cup.

(18) Raspberries

1 cup:
60 calories, 0 g fat

Teeming with 8 g of fiber per cup, they also boast vitamin C, ellagic acid and anthocyanins.

(19) Red

1/2 fruit:
37 calories, 0 g fat

All the goodies of white grapefruit and more: They provide up to 100% of the RDA for vitamin A and are also high in lycopene.

(20) Strawberries

1 cup, sliced:
50 calories, 0 g fat

Strawberries have high levels of ellagic acid and anthocyanins, and are rich in vitamin C (95 mg per cup) and fiber (3.8 g per cup).


Fat/Calorie Breakdown

Body Benefits

(21) Artichokes

1 medium:
60 calories, 0 g fat

In addition to their high fiber content (6 g), artichokes contain a flavonoid that has been shown to reduce skin cancer in animals.

(22) Arugula

1 cup:
5 calories, 0 g fat

A cruciferous (cabbage family) veggie, this tangy green contains cancer-preventative compounds such as isothiocyanates.

(23) Avocado

1/2 avocado:
170 calories, 13 g fat

Yes, they're high in fat, but fortunately half of it's the heart-healthy monounsaturated variety.  And they're a good source of vitamin E.

(24) Beets

1/2 cup, sliced:
37 calories, 0 g fat

Beta-cyanin, which gives beets their reddish-purple color, is a disease-fighting antioxidant.

(25) Bok choy

1 cup, cooked:
20 calories, 0 g fat

This staple of Chinese cuisine contains isothiocyanates, plus lots of calcium (158 mg per cup) and vitamin C (44 mg per cup).

(26) Broccoli

1 cup, cooked:
44 calories, 0 g fat

This super food is loaded with sulphoraphane.  Then there's the 72 mg of calcium, 78 mcg of folic acid and all the vitamin C.

(27) Broccoli

1/2 cup:
10 calories, 0 g fat

As protective as broccoli is, these little sprouts may be even better.  They're sprouting up in health food stores and supermarkets.

(28) Brussels

1/2 cup, cooked:
30 calories, 0 g fat

Along with good-for-you isothiocyanates and indoles, these vegetables give you an impressive 48 mg of vitamin C.

(29) Cabbage

1 cup raw, chopped:
22 calories, 0 g fat

The indoles in cabbage help make it a cancer fighter. For a healthy coleslaw, top shredded raw cabbage with low fat dressing.

(30) Cauliflower

1 cup, raw:
24 calories, 0 g fat

Another great source of indoles; plus it's high in fiber (2.5 g per cup) and vitamin C (72 mg per cup).

(31) Carrots

1 medium:
26 calories, 0 g fat

A stellar source of beta-carotene.  one carrot contains twice the RDA for vitamin A.  Cooked carrots are even healthier than raw.

(32) Celery

2 medium stalks:
13 calories, 0 g fat

Celery doesn't get much hype, but it's got the goods - namely phthalides, compounds that lower blood pressure and cholesterol.

(33) Garlic

1 clove:
5 calories, 0 g fat

Raw, cooked or granulated:  All forms contain cholesterol-fighting organosulfur compounds.

(34) Green

1 cup, cooked:
43 calories, 0 g fat

Green beans carry a variety of antioxidant carotenoids, including beta-carotene, lutein and zeaxanthin.

(35) Green

1 medium:
32 calories, 0 g fat

One of the more vitamin C-rich vegetables - 66 mg per pepper - and it's got a little capsaicin, too (see peppers, below).

(36-39) Greens
(collard, kale, 
mustard, turnip)

1 cup, cooked:
29 to 49 calories,
0 to 1 g fat

These greens are packed with disease fighters:  lutein, zeaxanthin, and isothiocyanates and 93 to 226 mg of calcium per cup.

(40) Onions

1/2 cup, chopped:
30 calories, 0 g fat

They're important suppliers of the same heart-healthy organosulphur compounds that are found in garlic.

(41) Peas

1/2 cup, cooked:
67 calories, 0 g fat

A good source of the carotenoids lutein and zeaxanthin - both of which help protect against age-related eye disease.

(42)  Peppers

1 pepper:
18 calories, 0 g fat

Their phytochemical claim to fame is capsaicin, which helps short-circuit the cancer process.

(43)  Potato

(1) 7 oz. potato:
220 calories, 0 g fat

Don't peel it, and you get a generous 5 g of fiber, 43% of the day's vitamin C requirement and a major dose of potassium.

(44) Pumpkin

1/2 cup, canned:
41 calories, 0 g fat

Gives you three times the RDA for vitamin A and 3/5 g of fiber.  Use canned pumpkin to make pumpkin bread, risotto and soup.

(45) Radishes

4 radishes:
4 calories, 0 g fat

The beginning of the bite is cool, but soon things get hot; chewing activates the veggies' indoles and isothiocyanates.

(46) Romaine
and other dark

2 cups, shredded:
18 calories, 0 g fat

The darker the green, the more carotenoids.  These lettuces are also high in folic acid: There's 40% of the RDA in 2 cups of romaine.

(47) Peppers,
red, sweet

1 pepper:
32 calories, 0 g fat

An improved version of the already top-notch green pepper, with twice its vitamin C content and a day's supply of vitamin A.

(48) Seaweed

1 cup:
32 calories, 0 g fat

Seaweed is carotenoid and calcium-rich and has a delicate taste.

(49) Spinach

1 cup, cooked:
41 calories, 0 g fat

Offers enough beta-carotene to surpass the RDA for vitamin A, a ton of lutein and more than half the RDA for folic acid.

(50) Squash
(winter types,

1 cup, cooked:
82 calories, 0 g fat

Not only does a cup equip you with three day's worth of vitamin A but it fulfills nearly 10% of your daily calcium needs.



Tuckerton Dental  609-296-1007