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Fruit
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Fat/Calorie Breakdown
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Body Benefits
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(1) Apples
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1 medium apple:
81 calories, 0 g fat
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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.
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(2) Apricots
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3 apricots:
51 calories, 0 g fat
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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
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(3) Bananas
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1 medium:
105 calories, 0 g fat
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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.
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(4) Blackberries
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1 cup:
74 calories, 0 g fat
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This fruit boasts a whopping 10 g of fiber in a single cup.
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(5) Blueberries
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1 cup:
81 calories, 0 g fat
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Blueberries help prevent and treat bladder infections by making it hard for bacteria to stick to urinary tract walls.
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(6) Cantaloupe
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1 cup, cubed:
84 calories, 1 g fat
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An antioxidant double whammy, with 68 mg of vitamin C and enough beta-carotene to cover 65% of your daily vitamin A quota.
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(7) Cherries
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1 cup:
84 calories, 1 g fat
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A good source of perillyl alcohol, which helps prevent cancer in animals. Heart-protective anthocyanins give cherries their color.
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(8) Cranberry
juice
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1 cup:
144 calories, 0 g fat
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Fights bladder infections the same way blueberries do.
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(9) Grapefruits
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1/2 fruit:
39 calories, 0 g fat
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A good source of vitamin C and a compound called naringenin, which helps suppress tumors in animals.
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(10) Purple grapes
and juice
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1 cup seedless:
113 calories, 9 g fat
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Offer three heart-guarding compounds: flavonoids, anthocyanins and resveratrol. (Green grapes are not rich in them)
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(11) Kiwi
fruit
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1 medium kiwi:
46 calories, 0 g fat
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Just one little fruit packs a mean vitamin-C punch (74 mg) and an impressive 2.8 g fiber.
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(12) Mangoes
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1 mango:
135 calories, 1 g fat
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A single mango has enough beta-carotene to cover your RDA for vitamin A while racking up 57 mg of vitamin C.
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(13) Oranges
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1 orange:
61 calories, 0 g fat
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One orange provides an impressive 50 g to 70 g of vitamin C, 40 mcg of folic acid and 52 mg of calcium.
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(14) Orange
juice
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1 cup:
112 calories, 0 g fat
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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.
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(15) Calcium-
enriched orange juice
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1 cup (from concentrate):
112 calories, 0 g fat
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drinking this beverage is a healthful way to make a 300-350 mg dent in your daily 1500 mg calcium requirement.
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(16) Papayas
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1 cup, cubed:
55 calories, 0 g fat
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Loaded with vitamin C (86 mg per cup), a healthy dose of fiber (2.5 g) and a sprinkling of beta-carotene and calcium.
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(17) Prunes
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1/3 cup, stewed:
87 calories, 0 g fat
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Prunes' famed laxative effect is no mystery: There are 5 g of fiber (both soluble and insoluble) in just 1/3 cup.
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(18) Raspberries
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1 cup:
60 calories, 0 g fat
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Teeming with 8 g of fiber per cup, they also boast vitamin C, ellagic acid and anthocyanins.
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(19) Red
grapefruit
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1/2 fruit:
37 calories, 0 g fat
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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.
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(20) Strawberries
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1 cup, sliced:
50 calories, 0 g fat
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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).
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Vegetables
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Fat/Calorie Breakdown
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Body Benefits
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(21) Artichokes
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1 medium:
60 calories, 0 g fat
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In addition to their high fiber content (6 g), artichokes contain a flavonoid that has been shown to reduce skin cancer in animals.
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(22) Arugula
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1 cup:
5 calories, 0 g fat
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A cruciferous (cabbage family) veggie, this tangy green contains cancer-preventative compounds such as isothiocyanates.
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(23) Avocado
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1/2 avocado:
170 calories, 13 g fat
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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.
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(24) Beets
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1/2 cup, sliced:
37 calories, 0 g fat
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Beta-cyanin, which gives beets their reddish-purple color, is a disease-fighting antioxidant.
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(25) Bok choy
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1 cup, cooked:
20 calories, 0 g fat
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This staple of Chinese cuisine contains isothiocyanates, plus lots of calcium (158 mg per cup) and vitamin C (44 mg per cup).
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(26) Broccoli
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1 cup, cooked:
44 calories, 0 g fat
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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.
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(27) Broccoli
sprouts
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1/2 cup:
10 calories, 0 g fat
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As protective as broccoli is, these little sprouts may be even better. They're sprouting up in health food stores and supermarkets.
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(28) Brussels
sprouts
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1/2 cup, cooked:
30 calories, 0 g fat
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Along with good-for-you isothiocyanates and indoles, these vegetables give you an impressive 48 mg of vitamin C.
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(29) Cabbage
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1 cup raw, chopped:
22 calories, 0 g fat
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The indoles in cabbage help make it a cancer fighter. For a healthy coleslaw, top shredded raw cabbage with low fat dressing.
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(30) Cauliflower
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1 cup, raw:
24 calories, 0 g fat
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Another great source of indoles; plus it's high in fiber (2.5 g per cup) and vitamin C (72 mg per cup).
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(31) Carrots
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1 medium:
26 calories, 0 g fat
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A stellar source of beta-carotene. one carrot contains twice the RDA for vitamin A. Cooked carrots are even healthier than raw.
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(32) Celery
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2 medium stalks:
13 calories, 0 g fat
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Celery doesn't get much hype, but it's got the goods - namely phthalides, compounds that lower blood pressure and cholesterol.
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(33) Garlic
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1 clove:
5 calories, 0 g fat
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Raw, cooked or granulated: All forms contain cholesterol-fighting organosulfur compounds.
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(34) Green
beans
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1 cup, cooked:
43 calories, 0 g fat
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Green beans carry a variety of antioxidant carotenoids, including beta-carotene, lutein and zeaxanthin.
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(35) Green
pepper
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1 medium:
32 calories, 0 g fat
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One of the more vitamin C-rich vegetables - 66 mg per pepper - and it's got a little capsaicin, too (see peppers, below).
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(36-39) Greens
(collard, kale,
mustard, turnip)
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1 cup, cooked:
29 to 49 calories,
0 to 1 g fat
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These greens are packed with disease fighters: lutein, zeaxanthin, and isothiocyanates and 93 to 226 mg of calcium per cup.
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(40) Onions
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1/2 cup, chopped:
30 calories, 0 g fat
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They're important suppliers of the same heart-healthy organosulphur compounds that are found in garlic.
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(41) Peas
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1/2 cup, cooked:
67 calories, 0 g fat
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A good source of the carotenoids lutein and zeaxanthin - both of which help protect against age-related eye disease.
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(42) Peppers
(hot)
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1 pepper:
18 calories, 0 g fat
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Their phytochemical claim to fame is capsaicin, which helps short-circuit the cancer process.
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(43) Potato
(white)
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(1) 7 oz. potato:
220 calories, 0 g fat
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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.
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(44) Pumpkin
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1/2 cup, canned:
41 calories, 0 g fat
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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.
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(45) Radishes
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4 radishes:
4 calories, 0 g fat
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The beginning of the bite is cool, but soon things get hot; chewing activates the veggies' indoles and isothiocyanates.
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(46) Romaine
and other dark
lettuce
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2 cups, shredded:
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