What's in Season: April/May

Apples

Serving Size: 1 medium (about 182 g)
Calories: 95
Fat: 0g
Low in: cholesterol, sodium, saturated fat
Good source of: dietary fiber, vitamin C
Keep in mind: a large portion of the calories in apples come from sugars

Asparagus

Serving Size: 1 cup
Calories: 32
Fat: 1g
Low in: cholesterol, sodium
Good source of: iron, magnesium, zinc, dietary fiber, protein, vitamin A, vitamin C, vitamin E, vitamin K, thiamin, ribflavin, niacin, folate, phosphorus, potassium, copper, manganese, and selenium

Cauliflower
Serving Size: 1/2 cup
Calories: 14
Fat: 0g
Low in: cholesterol, saturated fat
Good source of: protein, thiamin, riboflavin, phosphorus, potassium, dietary fiber, vitamin C, vitamin K, vitamin B6, folate, pantothenic acid, manganese

Butternut Squash

Serving Size: 1 cup
Calories: 82
Fat: 0g
Low in: saturated fat, sodium, and cholesterol
Good Source Of: Vitamins E, A, C, and B6; thiamin, niacin, folate, calcium, magnesium, potassium, and manganese

Dandelion

Serving Size: 1 c. greens, chopped
Calories: 25
Fat: 0 g
Low In: saturated fat and cholesterol
Good source of: folate, Magnesium, Phosphorus, Copper, Dietary Fiber, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin, Riboflavin, Vitamin B6, Calcium, Iron, Potassium, and Manganese

Endive

Serving Size: 1 head
Calories: 87
Fat: 1 g
Low In: Saturated Fat and Cholesterol
Good Source of: Vitamin E (Alpha Tocopherol), Magnesium, Phosphorus, Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Thiamin, Riboflavin, Folate, Pantothenic Acid, Calcium, Iron, Potassium, Zinc, Copper, and Manganese

Green Onions

Serving Size: 1T
Calories: 1
Fat: 0 g
Very Low in: Saturated Fat, Cholesterol, and Sodium
Good Source of: Thiamin, Vitamin B6, Folate, Magnesium, Phosphorus, Zinc, Copper, Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Riboflavin, Calcium, Iron, Potassium, and Manganese

Iceberg Lettuce

Serving Size: 1 c.
Calories: 10
Fat: 0 g
Low In: Sodium, Saturated Fat, and Cholesterol
Good Source of: Thiamin, Vitamin B6, Iron, Potassium, Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Folate, and Manganese

Leeks

Serving size: 1 cup
Calories: 54
Fat: 0g
Low in: sodium, saturated fat, cholesterol
Good source of: Vitamins B6, A, C, and K; dietary fiber, iron, magnesium, folate, manganese

Parsley

Serving Size: 1 c.
Calories: 22
Fat: 0 g
Low In: Saturated Fat and Cholesterol
Good Source of: Protein, Vitamin E (Alpha Tocopherol), Thiamin, Riboflavin, Niacin, Vitamin B6, Pantothenic Acid, Phosphorus, Zinc, Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Folate, Calcium, Iron, Magnesium, Potassium, Copper, and Manganese

Radishes

Serving Size: 1 c.
Calories: 19
Fat: 0 g
Low In: Saturated Fat and Cholesterol
Good Source of: Riboflavin, Vitamin B6, Calcium, Magnesium, Copper, Manganese, Dietary Fiber, Vitamin C, Folate and Potassium.

Romaine Lettuce

Serving Size: 1 c.
Calories: 8
Fat: 0 g
Low In: Saturated Fat, Sodium, and Cholesterol
Good Source of: Riboflavin, Vitamin B6, Calcium, Magnesium, Phosphorus, Copper, Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Thiamin, Folate, Iron, Potassium, and Manganese

Sweet Potatoes

Serving Size: 1 cup
Calories: 180
Fat: 0g
Low in: sodium, saturated fat, cholesterol
Good Source Of: Vitamins A, B6, and C; dietary fiber, potassium, and manganese

Turnips

Serving Size: 1 cup
Calories: 34
Fat: 0g
Low in: saturated fat and cholesterol
Good Source of: Vitamins B6 and C, calcium, phosphorus, manganese, dietary fiber, and potassium

White Potatoes

Serving Size: 1 large potato
Calories: 278
Fat: 0g
Low In: saturated fat, cholesterol, and sodium
Good Source of: Vitamin C, B6, potassium, and manganese.

Yellow Squash

Serving Size: 1 c.
Calories: 37
Fat: 1 g
Low In: Saturated Fat, Cholesterol, Sodium
Good Source of: Thiamin, Riboflavin, Niacin, Vitamin B6, Calcium, Phosphorus, Zinc, Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Folate, Magnesium, Potassium, Copper, and Manganese.

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