Pumpkin gets all the glory this time of year, but it’s definitely not your only option if you’re looking for tasty fall fruits and veggies. These seasonal produce picks are delicious and packed with good-for-you nutrients.
The fall staple is good for more than just spooky Halloween decorations: Pumpkin is an excellent source of vitamin A, which may improve your vision if you’re deficient. It’s also packed with phytosterols, which may decrease bad cholesterol, and beta-carotene, which helps protect against free radicals.
Per 1-cup serving (cooked): 49 cal, 0.2 g fat (0.1 g sat), 12 g carbs, 5 g sugar, 2 mg sodium, 3 g fiber, 2 g protein.
Per 1-cup serving (raw): 38 cal, 0.3 g fat (0.1 g sat), 8 g carbs, 2 g sugar, 22 mg sodium, 3 g fiber, 3 g protein.
Per large fig: 47 cal, 0.2 g fat (0 g sat), 12 g carbs, 10 g sugar, 1 mg sodium, 2 g fiber, 0.5 g protein.
Per 1-cup serving: 27 cal, 0.3 g fat (0.1 g sat), 5 g carbs, 2 g sugar, 32 mg sodium, 2 g fiber, 2 g protein.
Per 1/2-cup serving (slices): 37 cal, 0 g fat (0 g sat), 8 g carbs, 7 g sugar, 65 mg sodium, 2 g fiber, 1 g protein.
Per 1 medium pear: 101 cal, 0 g fat (0 g sat), 27 g carbs, 17 g sugar, 2 mg sodium, 6 g fiber, 1 g protein
Per 1/2-cup serving: 72 cal, 1 g fat (0 g sat), 16 g carbs, 12 g sugar, 3 mg sodium, 4 g fiber, 1 g protein
Cranberries have a ton of health benefits, including being high in fiber and prebiotics (both of which are good for gut health), and packing in vitamin C and antioxidants in every serving. (But no, they’re not going to help with your UTI, sorry.)
Per 1/2-cup serving: 23 cal, 0 g fat (0 g sat), 6 g carbs, 2 g sugar, 1 mg sodium, 3 g fiber, 1 g protein
Butternut squash is rich in fiber, eye-protecting beta-carotene, and immune-boosting vitamin C. Like other winter squashes, it’s in season in fall through late winter.
Per 1-cup serving, cubes: 63 cal, 0.1 g fat (0 g sat), 16 g carbs, 3 g sugar, 6 mg sodium, 3 g fiber, 1 g protein.
Another fall vegetable you can technically get all year long, sweet potatoes pack in tons of fiber, vitamin A, and vitamin C in each serving. And obviously, they make really good fries.
Per whole sweet potato: 112 cal, 0.1 g fat (0 g sat), 26 g carbs, 5 g sugar, 72 mg sodium, 4 g fiber, 2 g protein.
This fall fruit is good for more than just wine (although obviously, please keep up the good work with the wine-making, grapes!). They’re packed with polyphenols and vitamin K (which helps build stronger bones).
Per 1 cup serving: 104 cal, 0.2 g fat (0 g sat), 27 g carbs, 23 g sugar, 3 mg sodium, 1 g fiber, 1 g protein.