Fruit and
vegetables
Best season
to buy
Storage Nutritional value Kilojoule/calorie count
Cabbage Winter Wrapped, trimmed in the
refrigerator
Vitamin C, B6, Folate,
Potassium
Dietary Fibre
100 g Cabbage = 95 kj
(23 kcals)
Carrots Winter Uncovered in
refrigerator
Vitamin A, C, B6, Dietary
Fibre
100 g Carrots = 121 kj
(29 kcals)
Cauliflower Autumn/
Winter
remove outer leaves, store
in plastic bag in refrigerator
Vitamin C, B5, B6, K,
Folate, Potassium
100 g Cauliflower = 95 kj
(23 kcals)
Celery Autumn/
Winter
Refrigerate in plastic bag Vitamin C, Potassium 100 g stick = 84 kj
20 kcals)
Cucumber Summer Crisper in refrigerator Vitamin C 100 g Cucumber = 17 kj (4 kcals)
Fennel Winter/Spring Crisper in refrigerator Vitamin C, Dietary Fibre 100 g Fennel = 100 kj (24 kcals)
Kiwi Fruit Winter/Spring Crisper in refrigerator Vitamin C, Potassium 100 g Kiwi Fruit = 222 kj
(53 kcals)
Mangoes Summer Covered in refrigerator Vitamin A, C, B1, B6,
Potassium
100 g Mango = 264 kj
(63 kcals)
Melons
(including
Watermelon)
Summer/
Autumn
Crisper in refrigerator Vitamin C, A, Folate,
Dietary Fibre
100 g Melon = 109 kj
(26 kcals)
Nectarines Summer Crisper in refrigerator Vitamin C, B3, Potassium,
Dietary Fibre
100 g Nectarines = 293 kj
(70 kcals)
Oranges Winter/
Autumn/Spring
Cool, dry place for 1 week,
transfer to refrigerator to
keep longer
Vitamin C
35mg / 100g
100 g Orange = 206 kj
(49 kcals)
Peaches Summer Refrigerate uncovered Vitamin C, B3, Potassium,
Dietary Fibre
100 g peach = 193 kj
(46 kcals)
Pears Autumn Refrigerate uncovered Dietary Fibre 100 g Pear = 247 kj (59 kcals)
Pineapples Summer Refrigerate uncovered Vitamin C 100 g Pineapple = 239 kj
(57 kcals)
Plums Summer Refrigerate uncovered Dietary Fibre 100 g Plums = 259 kj 62 kcals)
Raspberries Summer Covered in refrigerator Vitamin C, Iron, Potassium,
Magnesium
100 g Raspberries = 167 kj
(40 kcals)
Strawberries Spring Cover in the refrigerator Vitamin C, Folate, Calcium,
Potassium,
Phosphorus
100 g Strawberries = 163 kj
(39 kcals)
Tomatoes Summer Uncovered in crisper of
refrigerator
Vitamin C, E, A, Dietary
Fibre, Folate
100 g Tomatoes = 67 kj
(16 kcals)
Your Juicer makes invigorating frothy orange juice. Simply peel the oranges and juice
(best to refrigerate oranges before juicing).
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