Nutrition & Calories List of All Foods, Break a Fast or Not?

“Can I eat it during fasting?”

“Does this food break my fast?”

If the above questions always come to your mind, this article should never be missed out.

Table of Contents

Fruits A to Z

Fruits

Apples

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How Much to Eat?

No limitations during the eating window.

What Nutrients are Contained?

A raw, unpeeled, medium-sized apple contains:

Calories: 52
Water: 86%
Protein: 0.3g
Carbs: 13.8g
Sugar: 10.4g
Fiber: 2.4g
Fat: 0.2g
Vitamin C: 14% of the DV (Daily Value)
Potassium: 6% of the DV
Vitamin K: 5% of the DV

How to Correctly Eat?

Besides the common way of eating raw, apples are also recommended to be squeezed as applesauce, grated as salad, and baked as pies.

Best Season to Eat

Even though apples are usually ripe in summer and fall, you are permitted to buy and eat them all the year. Besides that, the nutrients in different seasons have fewer differences.

Apricots

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How Much to Eat?

Generally, 4-5 fresh apricots a day.

What Nutrients are Contained?

A raw, fresh, medium-sized apricot contains:

Calories: 34
Protein: 1g
Carbs: 8g
Fiber: 1.5g
Fat: 0.27g
Vitamin A: 8% of the DV
Potassium: 4% of the DV
Vitamin E: 4% of the DV
Vitamin C: 8% of the DV

How to Correctly Eat?

Besides the common way of eating fresh, apricots are also recommended to be baked into cakes. (Note: pay attention to baking ingredients that may arouse weight gain)

Best Season to Eat

Fresh apricots are ripe and available in July and August on the whole, while dried ones can be gotten all whole year.

Avocados

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How Much to Eat?

½ to one avocado a day is recommended.

What Nutrients are Contained?

A raw, fresh, 7-ounce (201-gram) avocado contains:

Calories: 322
Protein: 4g
Carbs: 17g
Fiber: 14g
Fat: 30g
Vitamin K: 35% of the DV
Potassium: 21% of the DV
Vitamin E: 28% of the DV
Vitamin C: 22% of the DV

How to Correctly Eat?

If you loathe its taste when eating directly, here are some other ways that may help you a lot. For example, you can cut it into some slices and put some on a slice of bread or mix it with some other fruits or vegetables as a salad.

Best Season to Eat

In general, Haas avocados are offered all year. But January through March is the best time of year for flavor.

Bananas

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How Much to Eat?

One to two bananas per day is considered a moderate intake for most healthy people.

What Nutrients are Contained?

A fresh, regular-sized banana contains:

Calories: 112
Protein: 1g
Carbs: 29g
Fiber: 3g
Fat: 0g
Potassium: 10% of the DV
Vitamin C: 12% of the DV
Magnesium: 8% of the DV

How to Correctly Eat?

In most cases, bananas are eaten raw directly, for their good and sweet taste. In fact, they can also be an excellent ingredient for fruit salad, pudding, cake, and sandwiches.

Best Season to Eat

With the help of grocery stores, bananas are available all the year, and there is no big difference in their taste at different times.

Blackberries

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How Much to Eat?

It’s recommended to eat around 3oz (approximately 80g) of blackberries per day.

What Nutrients are Contained?

A cup of raw blackberries contains:

Calories: 62
Protein: 2g
Carbs: 14g
Fiber: 8g
Fat: 0.7g
Vitamin A: 6.2% of the DV
Vitamin C: 50% of the DV
Vitamin K: 33% of the DV
Potassium: 7% of the DV

How to Correctly Eat?

To enjoy blackberries, try eating them raw. Simply eat around the center of the berry or put the whole thing in your mouth if you don’t mind eating the seeds and center as well. Just remember to wash your berries first. Alternatively, make blackberry jam.

Best Season to Eat

Even though they can be bought most of the year in the supermarket, blackberries are available in July and August in general.

Blackcurrants

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How Much to Eat?

Blackcurrant is more suitable to eat 50 to 100g a day.

What Nutrients are Contained?

A cup of raw blackcurrants contains:

Calories: 71
Protein: 1.6g
Carbs: 17g
Fiber: 7g
Fat: 0.5g
Vitamin A: 5.2% of the DV
Vitamin C: 338% of the DV
Potassium: 10% of the DV

How to Correctly Eat?

Blackcurrants are primarily used in jams and jellies, as well as in fillings for pies and tarts, because of their acidic flavor (pink and white varieties are sweeter).

Best Season to Eat

In general, blackcurrants are available in July and August.

Blueberries

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How Much to Eat?

The simple and attainable message is to consume one cup of blueberries daily to improve cardiovascular health.

What Nutrients are Contained?

A 3.5-ounce (100-gram) serving of raw blueberries contains:

Calories: 57
Protein: 0.7g
Carbs: 14.5g
Fiber: 2.4g
Fat: 0.3g
Vitamin C: 11% of the DV
Vitamin K: 16% of the DV
Potassium: 1.4% of the DV

How to Correctly Eat?

Besides eating raw, blueberries can also be a good addition to salad, pies, crisps, and jam.

Best Season to Eat

It is from July to September that is the best season to enjoy tasteful blueberries.

Cantaloupes

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How Much to Eat?

It is best to eat cantaloupes no more than 300g every day, and you’d better eat it several times, about 100g each time.

What Nutrients are Contained?

A raw, fresh, medium-sized cantaloupe (about 552g) contains:

Calories: 188
Protein: 4.6g
Carbs: 45g
Fiber: 5g
Fat: 1g
Vitamin C: 338% of the DV
Vitamin A: 373% of the DV
Potassium: 42% of the DV

How to Correctly Eat?

With a sweet and refreshing flavor, cantaloupes are usually eaten raw, at the same time, they are also regarded as a good ingredient for salad, and appetizers with salty meats.

Best Season to Eat

Cantaloupes are available for you to buy and eat from June to November.

Clementines

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How Much to Eat?

It is recommended to eat one clementine every day for most healthy people.

What Nutrients are Contained?

A raw, fresh, medium-sized clementine (about 74g) contains:

Calories: 35
Protein: 0.6g
Carbs: 8.9g
Fiber: 1.3g
Fat: 0.1g
Vitamin C: 60% of the DV
Potassium: 4% of the DV

How to Correctly Eat?

Peel them directly from the top or bottom or you can also make clementine sections add to salads and desserts.

Best Season to Eat

The peak season for clementines is from early November to late January.

Cranberries

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How Much to Eat?

120g fresh cranberries or about 30g dried cranberries a day is suitable, especially for women.

What Nutrients are Contained?

A cup of chopped cranberries (about 110g) contains:

Calories: 51
Protein: 0.5g
Carbs: 13g
Fiber: 4g
Fat: 0.1g
Vitamin C: 26% of the DV
Vitamin A: 1.4% of the DV
Potassium: 3% of the DV

How to Correctly Eat?

In fact, except eating raw, cranberries can be used in several ways, like using in sauces, muffins, salads, and desserts.

Best Season to Eat

Even though they are harvested from September to October, cranberries can be eaten all the year with the help of the refrigerator.

Dates

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How Much to Eat?

It is ideal to have 100g of dates or a handful of dates every day to get all the essential nutrients.

What Nutrients are Contained?

A pitted date contains:

Calories: 20
Protein: 0.2g
Carbs: 5.3g
Fiber: 0.6g
Fat: 0g
Vitamin C: 0.1% of the DV
Potassium: 1% of the DV

How to Correctly Eat?

Dates have the same way of eating as most dried fruits, besides that, you can also add them to chicken dishes, cereals, or salads for adding sweetness.

Best Season to Eat

In a general way, fresh dates can be eaten and gotten from September to May, while dried dates are available all the year.

Durians

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How Much to Eat?

A healthy individual can consume 80-100 grams of durian fruit in a day.

What Nutrients are Contained?

A cup of chopped or diced durians contains:

Calories: 357
Protein: 3.6g
Carbs: 66g
Fiber: 9.2g
Fat: 13g
Vitamin C: 80% of the DV
Vitamin A: 2.1% of the DV
Potassium: 30% of the DV

How to Correctly Eat?

You can roughly chop raw durian into small to medium-sized chunks as a snack or to top bowls of yogurt and granola.

Best Season to Eat

The best time to eat durian is when it is in season from April to August.

Figs

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How Much to Eat?

It is recommended to limit portion size to about 2-3 figs per day.

What Nutrients are Contained?

A raw, fresh, medium-sized fig contains:

Calories: 37
Protein: 0.4g
Carbs: 9.6g
Fiber: 1.5g
Fat: 0.1g
Vitamin C: 1.7% of the DV
Vitamin A: 1.4% of the DV
Potassium: 3% of the DV

How to Correctly Eat?

The best way to enjoy figs is raw, with the skin and seeds intact. You can also remove the peels and scoop out the seeds, if you like, or cook figs by baking, broiling, or grilling them.

Best Season to Eat

There are two fig seasons a year – a smaller harvest in early summer and a larger harvest in late summer to early fall.

Grapes

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How Much to Eat?

Grapes are the perfect addition to your 1.5 to 2 cups of recommended daily fruit intake, per the U.S. Department of Agriculture’s MyPlate guidelines.

What Nutrients are Contained?

Ten raw, fresh grape (about 49g) contains:

Calories: 34
Protein: 0.4g
Carbs: 8.9g
Fiber: 0.4g
Fat: 0.1g
Vitamin C: 2.6% of the DV
Vitamin A: 0.7% of the DV
Potassium: 3% of the DV

How to Correctly Eat?

Besides just eating them out of hand, grapes can be added to smoothies or sliced and served in a salad.

Best Season to Eat

In the U.S., the peak season for grapes is August through October.

Guavas

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How Much to Eat?

One guava makes up one of the 4-5 recommended servings of fruit per day.

What Nutrients are Contained?

A cup of fresh guavas (about 165g) contains:

Calories: 112
Protein: 4.2g
Carbs: 24g
Fiber: 8.9g
Fat: 1.6g
Vitamin C: 628% of the DV
Vitamin A: 21% of the DV
Potassium: 20% of the DV

How to Correctly Eat?

You can either eat the whole guava (rind and all) or scoop out the insides.

Best Season to Eat

This tropical jewel has a long, luxurious season that kicks off in November and lasts until April.

Hawthorn Berries

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How Much to Eat?

Typical dosages of hawthorn berries are 250–500 mg three times daily.

What Nutrients are Contained?

A cup of candied hawthorn berry (about 253g) contains:

Calories: 645
Protein: 0.6g
Carbs: 166g
Fiber: 1.8g
Fat: 0.3g
Vitamin C: 88% of the DV
Vitamin A: 0.2% of the DV
Potassium: 4% of the DV

How to Correctly Eat?

Raw hawthorn berries have a tart, slightly sweet taste and make a great on-the-go snack. But try not to eat the seeds. Besides, you can also make delicious jams.

Best Season to Eat

The best season to eat hawthorn berries falls in late October.

Hazelnuts

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How Much to Eat?

Consuming just 1.5 ounces of hazelnuts per day may help reduce the risk of cardiovascular disease, according to the FDA*.

What Nutrients are Contained?

1 oz (about 28g) raw and fresh hazelnut contains:

Calories: 183
Protein: 4.3g
Carbs: 5g
Fiber: 2.7g
Fat: 18g
Vitamin C: 1.8% of the DV
Vitamin A: 0.3% of the DV
Potassium: 6% of the DV

How to Correctly Eat?

Hazelnuts can be consumed raw or roasted or added to baked goods and other dishes.

Best Season to Eat

Most ripe hazelnuts are found in September and October, depending on the weather.

Honeydews

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How Much to Eat?

The USDA recommends that adults eat 1.5 to 2 cups of fruit a day, although it depends on your age and gender. Consider allocating a portion to honeydews every day to obtain its nutrition and benefits.

What Nutrients are Contained?

A raw, fresh, medium-sized honeydew (about 1280g) contains:

Calories: 461
Protein: 6.9g
Carbs: 116g
Fiber: 10g
Fat: 1.8g
Vitamin C: 384% of the DV
Vitamin A: 13% of the DV
Potassium: 83% of the DV

How to Correctly Eat?

Honeydew melon can be eaten raw or as part of other dishes like soups, salads, smoothies, and more.

Best Season to Eat

Honeydew is available all year round, with peak season running between June and October in the northern hemisphere.

Jujubes

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How Much to Eat?

Three jujubes a day keeps the doctor away and keeps you young, the saying goes.

What Nutrients are Contained?

About 100g jujubes contains:

Calories: 79
Protein: 1.2g
Carbs: 20g
Fat: 0.2g
Vitamin C: 115% of the DV
Vitamin A: 0.8% of the DV
Potassium: 7% of the DV

How to Correctly Eat?

Chop raw jujube and sprinkle it over your granola, yogurt, salads, and desserts.

Best Season to Eat

Jujubes have a short growing season, usually from early September to late October.

Kiwis

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How Much to Eat?

Eating one to three kiwis a day is enough for most people to get the boost of nutrients from the fruit.

What Nutrients are Contained?

A raw, fresh, medium-sized kiwi (about 69g) contains:

Calories: 42
Protein: 0.8g
Carbs: 10g
Fiber: 2.1g
Fat: 0.4g
Vitamin C: 107% of the DV
Vitamin A: 1.2% of the DV
Potassium: 6% of the DV

How to Correctly Eat?

To enjoy the fresh taste of kiwi, cut the kiwi in half and use a spoon to scoop out the fresh green fruit. But try not to peel it and leave the skins on-it’s full of fiber!

Best Season to Eat

Hardy kiwi fruits may be available as early as July and ripen in late fall. The best season is from November to January.

Kumquats

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How Much to Eat?

Four to five kumquats can supply close to 40% of the recommended daily allowance for fiber for an adult.

What Nutrients are Contained?

A raw, fresh, medium-sized kumquat (about 19g) contains:

Calories: 13
Protein: 0.4g
Carbs: 3g
Fiber: 1.2g
Fat: 0.2g
Vitamin C: 14% of the DV
Vitamin A: 1.1% of the DV
Potassium: 1% of the DV

How to Correctly Eat?

kumquats can be eaten whole, like a grape, skin and all. Or you can also turn them into Kumquat jam or marmalade.

Best Season to Eat

Kumquats, a citrus fruit from the orange family, are winter produce available from January to March or April.

Lemons

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How Much to Eat?

Having the juice squeezed from two lemons per day is quite enough to keep you hydrated.

What Nutrients are Contained?

A raw, fresh, medium-sized lemon (about 84g) contains:

Calories: 24
Protein: 0.9g
Carbs: 3g
Fiber: 2.4g
Fat: 0.3g
Vitamin C: 74% of the DV
Vitamin A: 0.4% of the DV
Potassium: 3% of the DV

How to Correctly Eat?

Lemons can be eaten raw. But the most common way is to use fresh lemons to make lemonade or other drinks.

Best Season to Eat

Lemons can be found during all four seasons, but the primary season of lemon harvest is from late winter to early summer.

Loquats

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How Much to Eat?

It’s OK to eat 5-10 loquats a day.

What Nutrients are Contained?

A cup (about 149g) of cubed loquats contains:

Calories: 70
Protein: 1g
Carbs: 18g
Fiber: 3g
Fat: 0.3g
Vitamin C: 2.5% of the DV
Vitamin A: 46% of the DV
Potassium: 11% of the DV

How to Correctly Eat?

Loquats go well in fruit salads, eaten on their own, alongside a cheese or charcuterie tray, and into desserts.

Best Season to Eat

You can typically find loquats in season from April through September.

Lychees

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How Much to Eat?

Fresh lychee is a healthy choice to include towards the two cups of fruit per day that the Dietary Guidelines for Americans recommends.

What Nutrients are Contained?

A cup (about 190g) of lychees contains:

Calories: 125
Protein: 1.6g
Carbs: 31g
Fiber: 2.5g
Fat: 0.8g
Vitamin C: 226% of the DV
Potassium: 9% of the DV

How to Correctly Eat?

Peel with fingers, then nibble or suck the flesh from the seed.

Best Season to Eat

Lychee is typically in season from late spring through early fall.

Mangoes

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How Much to Eat?

It is recommended to eat only one mango per day.

What Nutrients are Contained?

A raw, fresh, medium-sized mango without refuse contains:

Calories: 202
Protein: 2.8g
Carbs: 50g
Fiber: 5.4g
Fat: 1.3g
Vitamin C: 204% of the DV
Vitamin A: 73% of the DV
Potassium: 16% of the DV

How to Correctly Eat?

Just peel them and take bites or you can also slice and use a fork to eat them. The other method is to do the Mexican mango flowers method.

Best Season to Eat

While mangoes can be harvested year-round in parts of the United States, the hot summer months of June and July are considered peak seasons for mangoes.

Mangosteens

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How Much to Eat?

Consuming mangosteen two to three times a day will help to relieve pain through its anti-inflammatory effects.

What Nutrients are Contained?

A raw, fresh, medium-sized mangosteen (about 76g) contains:

Calories: 55
Protein: 0.3g
Carbs: 14g
Fiber: 1.4g
Fat: 0.4g
Vitamin C: 3.7% of the DV
Vitamin A: 0.5% of the DV
Potassium: 1% of the DV

How to Correctly Eat?

Mangosteen can be eaten fresh or combined with other fruits in a fresh fruit salad.

Best Season to Eat

Peak mangosteen season is in the heat of the summer, but they can be found at other times of the year as well.

Mulberries

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How Much to Eat?

A handful of dried mulberries maybe 5–10 grams are sufficient to consume per day.

What Nutrients are Contained?

A cup (about 140g) of mulberries contains:

Calories: 60
Protein: 2g
Carbs: 14g
Fiber: 2.4g
Fat: 0.6g
Vitamin C: 85% of the DV
Vitamin A: 0.7% of the DV
Potassium: 8% of the DV

How to Correctly Eat?

Enjoy mulberries in raw or add them to smoothies for sweetness, flavor, and nutrition.

Best Season to Eat

White and red mulberries ripen in late spring, while black mulberries ripen during the summer months and into late summer.

Nectarines

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How Much to Eat?

It is recommended to eat roughly one nectarine a day.

What Nutrients are Contained?

A medium-sized nectarine (about 142g) contains:

Calories: 63
Protein: 1.5g
Carbs: 15g
Fiber: 2.4g
Fat: 0.5g
Vitamin C: 8.5% of the DV
Vitamin B3: 10% of the DV
Potassium: 6% of the DV

How to Correctly Eat?

Choose a ripe nectarine and eat it fresh. Or cut it into several pieces and place it in a bowl with a bit of cream or half-and-half.

Best Season to Eat

Nectarines are in season from the end of April to the end of August, except for the Chilean nectarine, which is in season from December to March.

Olives

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How Much to Eat?

It’s best to limit your intake to 2–3 ounces (56–84 grams)—about 16–24 small-to-medium-sized olives — per day.

What Nutrients are Contained?

A medium-sized olive (about 3.8g) contains:

Calories: 4.4
Carbs: 0.2g
Fiber: 0.1g
Fat: 0.4g
Vitamin C: 0.1% of the DV
Vitamin A: 0.3% of the DV

How to Correctly Eat?

Olives are often cured and eaten whole as a tangy, salty snack. Besides, many people also enjoy them on pizzas and salads or processed into oil or tapenade.

Best Season to Eat

Summer is the perfect time to eat healthy and delicious olives.

Oranges

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How Much to Eat?

It’s best to have no more than one orange per day.

What Nutrients are Contained?

A raw, fresh, medium-sized orange (about 140g) contains:

Calories: 69
Protein: 1.3g
Carbs: 18g
Fiber: 3.1g
Fat: 0.2g
Vitamin C: 138% of the DV
Vitamin A: 6.9% of the DV
Potassium: 7% of the DV

How to Correctly Eat?

Slice oranges or just peel and eat them! Making orange juice or adding them to a salad is also a good choice.

Best Season to Eat

Winter is considered the best season to eat healthy and delicious oranges.

Papayas

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How Much to Eat?

One single medium papaya provides 224 percent of recommended daily intake.

What Nutrients are Contained?

A raw, fresh, small papaya (about 152g) contains:

Calories: 59
Protein: 1g
Carbs: 15g
Fiber: 3g
Fat: 0.4g
Vitamin C: 157% of the DV
Vitamin A: 33% of the DV
Potassium: 11% of the DV

How to Correctly Eat?

You can slice the fruit in half and scoop out and discard the black seeds at the center with a spoon. Making a tropical fruit salad with fresh papaya or adding a few slices of frozen papaya to smoothies is also acceptable.

Best Season to Eat

Papayas can be found all year long with the peak season being early summer and fall.

Passion Fruits

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How Much to Eat?

One serving of passion fruit every day provides one-fourth of the body’s daily requirement of potassium.

What Nutrients are Contained?

A cup of fresh passion fruit (about 236g) contains:

Calories: 229
Protein: 5.2g
Carbs: 55g
Fiber: 25g
Fat: 1.7g
Vitamin C: 118% of the DV
Vitamin A: 60% of the DV
Potassium: 23% of the DV

How to Correctly Eat?

Scoop out the passion fruit pulp with a spoon and place it in a bowl. You can also enjoy passion fruit pulp straight from the shell. All you’ll need is a spoon!

Best Season to Eat

The prime growing season of passion fruit is early summer through winter.

Peaches

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How Much to Eat?

You can eat 2 to 3 peaches a day and eating peaches will not make you fat.

What Nutrients are Contained?

A raw, fresh, medium-sized peach (about 150g) contains:

Calories: 58
Protein: 1g
Carbs: 14g
Fiber: 2g
Fat: 0.4g
Vitamin C: 17% of the DV
Vitamin A: 10% of the DV
Potassium: 8% of the DV

How to Correctly Eat?

You can learn to choose the ripe ones and eat them raw or cooked. Or add diced peaches in yogurt, cereal, oatmeal if you like.

Best Season to Eat

Summer is the peak peach picking season, and that generally means May through late September.

Pears

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How Much to Eat?

Eating two pears every day meets your fruit needs as outlined by the Dietary Guidelines for Americans.

What Nutrients are Contained?

A raw, fresh, medium-sized pear (about 178g) contains:

Calories: 101
Protein: 0.6g
Carbs: 27g
Fiber: 5.5g
Fat: 0.3g
Vitamin C: 13% of the DV
Vitamin A: 0.9% of the DV
Potassium: 6% of the DV

How to Correctly Eat?

To eat a pear, eat it just like you would eat an apple, skin, and all. Or you can also incorporate pears into recipes such as pear relish, pear pie, pear crisp, and fruit salad.

Best Season to Eat

The best season for delicious pears is from August through October.

Persimmons

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How Much to Eat?

Eating one medium-sized persimmon (about 100 grams) a day is enough to help fight atherosclerosis.

What Nutrients are Contained?

A raw, fresh, medium-sized persimmon (about 168g) contains:

Calories: 118
Protein: 1g
Carbs: 31g
Fiber: 6g
Fat: 0.3g
Vitamin C: 21% of the DV
Vitamin A: 55% of the DV
Potassium: 8% of the DV

How to Correctly Eat?

Start by rinsing persimmons, removing the leaves, and slicing it like you would an apple. The peel is edible — so take a bite! Slicing persimmons over your cereal or into a salad is also OK.

Best Season to Eat

Persimmon, the yellowy-orange, and deliciously sweet fruit come into season between November and December.

Pitayas

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How Much to Eat?

The daily recommendation for adults is about one medium-sized pitaya.

What Nutrients are Contained?

A raw, fresh, medium-sized pitaya (about 198g) contains:

Calories: 61
Protein: 1.1g
Carbs: 15g
Fiber: 3g
Fat: 0.5g
Vitamin C: 155% of the DV
Vitamin A: 1.7% of the DV
Potassium: 9% of the DV

How to Correctly Eat?

To enjoy, add pitayas to salads, smoothies, and yogurt, or simply snack on it by itself.

Best Season to Eat

You can find pitayas year-round, but their peak season is summertime through early fall.

Pineapples

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How Much to Eat?

It is recommended to eat no more than one serving or one cup of pineapple a day for optimal results.

What Nutrients are Contained?

A cup of fresh pineapple (about 166g) contains:

Calories: 82
Protein: 0.9g
Carbs: 22g
Fiber: 2.4g
Fat: 0.2g
Vitamin C: 132% of the DV
Vitamin A: 1.9% of the DV
Potassium: 5% of the DV

How to Correctly Eat?

Pineapples are usually eaten in rings with the core cut out or in chunks. Besides, barbecued, or grilled pineapple can be enjoyed on its own, served with meats or burgers.

Best Season to Eat

Although available year-round, you’ll find the juiciest, sweetest pineapples beginning in March into the summer when they are in peak season.

Pomegranates

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How Much to Eat?

The United States Department of Agriculture recommends that a person eats 2 cups of fruit per day. Pomegranates and their seeds are a nutrient-dense and low-calorie way to hit this target.

What Nutrients are Contained?

A raw, fresh, medium-sized pomegranate (about 282g) contains:

Calories: 234
Protein: 4.7g
Carbs: 53g
Fiber: 11g
Fat: 3.3g
Vitamin C: 48% of the DV
Potassium: 19% of the DV

How to Correctly Eat?

You can eat the whole arils including the fiber-rich seeds or spit out the seeds if you prefer- it’s your choice! One of the healthiest ways to eat a pomegranate is to incorporate it into a delicious salad.

Best Season to Eat

Pomegranate harvest season usually runs from mid-September through to late December or even early January in some regions of North America.

Quinces

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How Much to Eat?

It’s generally recommended to eat 4 servings of fruit per day. Therefore, quince can also be eaten as part of your daily fruit requirements.

What Nutrients are Contained?

A fresh, medium-sized quince without refuse (about 92g) contains:

Calories: 52
Protein: 0.4g
Carbs: 14g
Fiber: 1.7g
Fat: 0.1g
Vitamin C: 23% of the DV
Vitamin A: 0.7% of the DV
Potassium: 5% of the DV

How to Correctly Eat?

Some of the quinces can be eaten raw like a pear or apple when they are ripe. But most of them are too hard and astringent to eat raw, so they are normally cooked.

Best Season to Eat

Quince is generally available year-round, but the peak season is usually in October or November.

Rambutans

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How Much to Eat?

Eating 5–6 rambutan fruit will meet 50% of your daily vitamin C needs.

What Nutrients are Contained?

A fresh, medium-sized rambutan (about 9g) contains:

Calories: 7.4
Protein: 0.1g
Carbs: 1.9g
Fiber: 0.1g
Vitamin C: 0.7% of the DV

How to Correctly Eat?

Rambutan flesh can be eaten raw, cooked, candied, or juiced once you pop them from their thin peels.

Best Season to Eat

December to January is the main harvest season for rambutans.

Raspberries

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How Much to Eat?

Eating the equivalent of one serving of red raspberries every day curbed weight gain.

What Nutrients are Contained?

A cup of red raspberries (about 123g) contains:

Calories: 64
Protein: 1.5g
Carbs: 14.7g
Fiber: 8g
Fat: 0.8g
Vitamin C: 54% of the DV
Vitamin E: 5% of the DV
Potassium: 5% of the DV

How to Correctly Eat?

Eat fresh raspberries as a snack or add them to your yogurt, cereal, or oatmeal.

Best Season to Eat

Raspberries bloom from May to August and are harvested between June and October.

Rose Apples

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How Much to Eat?

No limitations during the eating window.

What Nutrients are Contained?

A 100g rose apple contains:

Calories: 25
Protein: 0.6g
Carbs: 5.7g
Fat: 0.4g
Vitamin C: 37.17% of the DV
Vitamin A: 6.78% of the DV
Potassium: 3.51% of the DV

How to Correctly Eat?

Rose apples can be taken in raw and preserved forms like jellies and jams.

Best Season to Eat

The rose apple trees bloom and fruit sporadically nearly all year, though somewhat less in summer than at other times.

Sapodillas

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How Much to Eat?

The recommended daily intake of sapodillas might vary from person to person based on their unique weight loss goals. However, you should not consume more than 100-120 g of fruit per day.

What Nutrients are Contained?

A raw, fresh, medium-sized sapodilla contains:

Calories: 141
Protein: 0.8g
Carbs: 34g
Fat: 1.9g
Vitamin C: 42% of the DV
Vitamin A: 2% of the DV
Potassium: 9% of the DV

How to Correctly Eat?

The fruit can be eaten fresh – rinse, pat dry, halve, then eat flesh from the skin. After removing the central seeds, enjoy this fruit in smoothies, fruit and lettuce salads, sauces, syrups, pie, and in the batter for pancakes or muffins.

Best Season to Eat

The harvesting season lasts from September until December when you can try ripe and fresh sapodilla.

Soursops

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How Much to Eat?

In general, manufacturers recommend taking 500 to 1,500 milligrams via capsule daily or 1 to 4 milliliters of extract daily.

What Nutrients are Contained?

A cup of soursop pulp contains:

Calories: 149
Protein: 2.3g
Carbs: 38g
Fat: 0.7g
Vitamin C: 77% of the DV
Vitamin A: 0.1% of the DV
Potassium: 18% of the DV

How to Correctly Eat?

Soursop is typically eaten raw by cutting the fruit in half and scooping out the flesh.

Best Season to Eat

Soursops are available year-round, with peak seasons from winter to late fall in various regions of the tropics.

Starfruits

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How Much to Eat?

Generally speaking, it is advisable to eat half a star fruit each time, and two to three in a day for normal people are enough.

What Nutrients are Contained?

A raw, fresh, medium-sized starfruit contains:

Calories: 28
Protein: 0.9g
Carbs: 6.1g
Fat: 0.3g
Vitamin C: 52% of the DV
Vitamin A: 1.1% of the DV
Potassium: 3% of the DV

How to Correctly Eat?

Eat star fruit with yellow skin. Or they can also be used in cooking and are commonly made into relishes and preserves.

Best Season to Eat

In areas where there is a definitive blooming season, starfruit harvest time generally occurs in late summer or early fall.

Strawberries

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How Much to Eat?

It is recommended that individuals eat a serving of 8 strawberries a day.

What Nutrients are Contained?

About 108g fresh strawberries contain:

Calories: 34.8
Protein: 0.7g
Carbs: 8.3g
Fat: 0.3g
Vitamin C: 105.6% of the DV
Vitamin A: 0.3% of the DV
Potassium: 5% of the DV

How to Correctly Eat?

Most of you are accustomed to lobbing off the top of strawberries before eating or baking, but the whole berry — flesh, leaves, stem, and all — is totally edible. Besides, strawberry shortcakes and salad are also delicious.

Best Season to Eat

For most of the country, June is prime time for strawberries.

Tamarinds

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How Much to Eat?

It is advisable to consume 10 g of tamarind per day to reduce the excess fluoride content in the body.

What Nutrients are Contained?

A cup of tamarind pulp contains:

Calories: 287
Protein: 3.4g
Carbs: 75g
Fat: 0.7g
Vitamin C: 7% of the DV
Vitamin A: 0.7% of the DV
Potassium: 22% of the DV

How to Correctly Eat?

The edible part of the tamarind plant is the fibrous pulp that covers the seeds. This pulp can either be eaten raw or processed into something new.

Best Season to Eat

Tamarinds are in season from August to October.

Watermelons

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How Much to Eat?

There’s no official upper limit for watermelon intake. However, try to limit your intake to 2 cups (300 grams) a day if you’re not consuming other fruits.

What Nutrients are Contained?

A 1 cup serving of diced watermelon contains:

Calories: 46
Protein: 0.93g
Carbs: 11.48g
Fat: 0.23g
Vitamin C: 20.5% of the DV
Vitamin A: 17.3% of the DV
Potassium: 3.62% of the DV

How to Correctly Eat?

There’s no wrong way to eat watermelon. The most classic way is to slice it into hand-held pieces and eat it right down to the rind. Or you can also make salad or juice with watermelons.

Best Season to Eat

The best time to eat watermelons is between May and September.

Fastyle Team

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