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U.S. Department of Health and Human Services

Nutrition and Your Health:
Dietary Guidelines for Americans

U.S. Department of Agriculture


Table E-8. Which Fruits and Vegetables Provide the Most Nutrients?

The lists below show which fruits and vegetables are the best sources of vitamin A (carotenoids), vitamin C, folate, and potassium. Often, the brighter the color, the higher the content of vitamins and minerals. Eat at least two servings of fruits and at least three servings of vegetables each day.

Sources of vitamin A (carotenoids)

  • Bright orange vegetables like carrots, sweet potatoes, and pumpkin

  • Dark green leafy vegetables such as spinach, collards, and turnip greens

  • Bright orange fruits like mango, cantaloupe, and apricots

Sources of vitamin C

  • Citrus fruits and juices, kiwi fruit, strawberries, and cantaloupe

  • Broccoli, peppers, tomatoes, cabbage, and potatoes

  • Leafy greens such as romaine, turnip greens, and spinach

Sources of folate

  • Cooked dried beans and peas

  • Oranges and orange juice

  • Deep green leaves like spinach and mustard greens

Sources of potassium

  • Baked white or sweet potato, cooked greens (such as spinach), winter (orange) squash

  • Bananas, plantains, many dried fruits, and orange juice

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Table of Contents

A. Executive Summary

B. Introduction

C. Methodology

D. Science Base
  • Section 1. Aiming To Meet Nutrient Intake Recommendations
  • Text
  • Tables
  • Section 2. Energy
  • Section 3. Discretionary Calories
  • Section 4. Fats
  • Section 5. Carbohydrates
  • Section 6. Selected Food Groups
  • Section 7. Fluid and Electrolytes
  • Section 8. Ethanol
  • Section 9. Food Safety
  • Section 10. Major Conclusions

    E.  Translating the Science into Dietary Guidance
  • Text
  • Tables and Figures
  • F.  Research Recommendations

    G. Appendices
  • Glossary
  • Description of USDA Analyses
  • Summary Tables from Systematic Review
  • IOM Tables
    (Institute of Medicine tables referenced in the 2005 Dietary Guidelines Advisory Committee Report are available at
  • History of Dietary Guidelines
  • Summary of Recommendations
  • Biographical Sketches of DGAC Members
  • Acknowledgements

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