Vegetable and fruit vitamin guide

Why vitamins matter

• Vitamin A supports eyesight and skin. Found in carrot, spinach, pumpkin, mango and papaya.
• Vitamin C helps your body fight infection and absorb iron. Found in guava, amla, orange, lemon and capsicum.
• Vitamin K is needed for blood clotting. Found in leafy greens and cabbage family vegetables.
• Folate (B9) is important for blood and pregnancy. Found in spinach, beans and peas.

Values are approximate per 100 g of raw edible portion, based on common food composition tables. This is general information, not medical or dietary advice. Talk to a doctor or dietitian for health conditions.

Frequently asked questions

Which vegetables are high in protein?

In our table, drumstick leaves (about 9.4 g per 100 g), green peas (5.4 g), spinach (2.9 g) and broccoli (2.8 g) are among the highest-protein vegetables.

Which fruits are rich in vitamin C?

Amla (gooseberry), guava, orange, lemon and papaya are rich in vitamin C. Amla and guava are among the highest.

Which foods give vitamin A?

Carrot, spinach, pumpkin, mango, papaya and drumstick leaves are good sources of vitamin A or beta-carotene.

Which vegetables are low in calories?

Bottle gourd, cucumber, bitter gourd, tomato and brinjal are low in calories, mostly under 25 kcal per 100 g.