Nutrition Facts for Four Fruits

Click here to download a full-color handout, and a fruit nutrition chart for students.

BLUEBERRIES
North America produces almost 90 percent of the world’s blueberry crop, according to the Centers for Disease Control and Prevention (CDC). These tiny blue morsels are full of vitamin C, manganese, vitamin K, and fiber. The antioxidant powers of blueberries help neutralize the molecules linked to cardiovascular disease, cancer, macular degeneration, and memory loss. Blueberries also contain bacteria-fighting compounds that help ward off urinary tract infections.

HEALTH TIP: Craving blueberries in the winter? Try freezing them in the summer. They'll stay fresh for up to a year!

CANTALOUPES
This tasty melon is actually part of the gourd family (as in pumpkins, cucumbers, and squash). It is fat and cholesterol-free, and contains plenty of vitamin C, vitamin A, vitamin B6, vitamin B3, and folate. Plus, cantaloupes have the most beta-carotene out of all the melons. Beta-carotene is linked to cancer-prevention and vision improvement.

HEALTH TIP: Unsure of how to pick a ripe melon? Smell it. The sweeter it smells, the riper it is.

PEARS
Pears come in nearly 3,000 varieties worldwide. Because these carbohydratedense fruits contain fructose, glucose, and levulose (the sweetest of the natural sugars), they are a healthy and quick source of energy for your body. According to the CDC, pears provide more nutrients per calorie than calories per nutrient. Plus, they promote weight loss because they contain half as many calories as fat.

HEALTH TIP: Are you newly purchased pears too hard? Try storing them in a paper bag—they'll ripen faster.

KIWIS
Containing more than twice the recommended daily allowance of vitamin C, these sweet, yet tangy, furry fruits are your immune system’s best friends. Kiwis are full of potassium, fiber, and vitamin K. In addition, kiwis help keep the heart and circulatory system healthy by lowering the fat in the blood and preventing clotting. Contrary to popular belief, you can actually eat the skin of kiwis.

HEALTH TIP: Do your lips itch while eating a kiwi? If so, stop! Kiwis contain traces of calcium oxalate and an enzyme called actinidin, which are known to be allergens for some people.)

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