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Produce Calories
Fresh fruits and vegetables
CALORIES
GI
POTASSIUM
FIBER
Produce Nutrition Facts
Selected: 100 g
40
KCAL / 100G
Carbs
9g
· 85%
Protein
1.2g
· 11%
Fat
0.2g
· 4%
Fiber
2.5g
Produce Vitamins & Minerals
Vitamins
Vitamin A
350µg · 39% DV
Vitamin C
25mg · 28% DV
Vitamin K
20µg · 17% DV
Folate
30µg · 8% DV
Minerals
Iron
1mg · 6% DV
Potassium ⭐
200mg · 6% DV
Phosphorus
25mg · 4% DV
Calcium
25mg · 3% DV
Produce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Produce Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Produce Contain Allergens?
No known major allergens
Which Diets Is Produce Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Produce Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Produce
Produce — Frequently Asked Questions
What is the best way to store this fruit product?
Most fruits keep best at room temperature until ripe, then in the refrigerator once ripe. Wash them just before eating to avoid excess surface moisture during storage.
Can this fruit product be frozen?
Yes. Cut it into pieces, freeze in a single layer first, then transfer it to an airtight container. It may become softer after thawing, so it is especially useful in smoothies, compotes, or yogurt.
Does eating fruit on an empty stomach upset digestion?
For most healthy people, eating fruit on an empty stomach is not harmful. However, acidic fruits may trigger discomfort in people with reflux, a sensitive stomach, or certain bowel conditions.
Is it better to eat fruit alone or with other foods?
Fruit works well on its own as a snack, but pairing it with yogurt, kefir, nuts, or cheese can help make the snack more filling. This can be useful between meals.
Is fruit juice as good as whole fruit?
Usually not. Juicing, especially when pulp is removed, reduces the chewing experience and may remove some fibre, while whole fruit is generally more satisfying.
Does eating fruit at night cause weight gain?
Eating fruit at night does not by itself cause weight gain; overall eating habits and portions matter more. People with reflux may prefer not to eat acidic fruit close to bedtime.
Should I eat fruit before or after a workout?
An easy-to-digest fruit can be a convenient snack before exercise. After training, pairing fruit with yogurt, milk, or another protein food can make recovery nutrition more balanced.
Should the peel be eaten?
When the peel is edible and the fruit is washed thoroughly, it can provide extra fibre and plant compounds. Peeling may be preferable if the skin is tough, waxy, or causes digestive discomfort.
Is fruit off-limits for people with diabetes?
No, fruit does not usually need to be eliminated, but the amount, type, and timing should be individualized. Pairing it with protein or fat and monitoring personal blood glucose responses may be helpful under professional guidance.
How long can cut fruit be kept safely?
Store cut fruit in a covered container in the refrigerator and eat it promptly. Discard it if it has been left at room temperature for a long time or develops mold, an off smell, or excessive liquid.
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Nutrition data compiled from USDA FoodData Central and scientific sources.