Most Nutritious Fruits & Vegetables
*Values taken from Nutrition Data and FitDay
*Green indicates nutrients that are generally harder to get.  Hight oxalate sources are not included.  This will help to identify the most useful fruits and veggies to make staples in your diet. 

Vegetables

High

Squash, winter, butternut, cooked, baked, 1 cup cubes; 22 carbs  (also consider acorn squash which is higher in thiamine and magnesium)
Endive 1 C chopped
Collards, cooked, boiled, drained (1 cup); 4 net carbs
Chard, swiss, cooked, boiled, drained, 1 cup chopped; 3 net carbs
Mustard greens, cooked, boiled, drained, 1 cup; 0 net carb (3 g fiber)
Kale, raw 1 cup chopped; 5.57 net carbs
Artichoke, globe (French), boiled and drained; 4 net carb (10 g fiber)
Broccoli, 1 cup chopped cooked, boiled, drained; 6 net carbs
Spinach, 1 cup canned; 2 net carbs
Turnip greens, cooked, boiled, drained, without salt; 1 net carb
Carrots, cooked, boiled, drained 1/2 cup slices; 4 net carbs

Medium

Brussels sprouts, cooked, boiled, drained 1 cup; 8 net
Romaine lettuce raw 1 cup shredded 1 carb
Squash, summer, all varieties, cooked, boiled, drained (1 cup slices); 5 net carbs
Zucchini, summer, with skin, boiled drained without salt (1 cup slices)
Cauliflower, 1 cup 1inch pieces, boiled and drained; 4 net carbs
Asparagus, canned, drained solids 1 cup; 2 net carbs
Rutabagas, cooked, boiled, drained,1 cup cubes; 12 net carbs
Mushrooms, shiitake, cooked 1 cup pieces; 18 net carbs (51% selenium, 52% Pantothenic Acid)
Mushrooms, portabella, raw, 1 cup diced; 3 net carbs
Green Beans, snap, cooked, I cup boiled & drained; 5 net carbs
Okra, cooked, boiled, drained 1/2 cup slices; 2 carbs
*Grey indicates low bioavailability due to high oxalic acid content  See this site for more info on oxalates.

Fruit

Avocado raw all commercial varieties (28% Pantothenic Acid)
Pumpkin, canned, 1 cup; 13 carbs
Guava (Psidium guajava), 1 raw, 5 carbs
Yellow Bell Pepper (1 large raw)
Red Bell Pepper (1 large raw)
Green Bell Pepper (1 large raw)
Cantaloupe (1 cup diced) 13 carbs
Currants, european black, 1 cup raw 17 carbs
Currants, red and white 1 cup raw 10 carbs
Blackberries, 1 cup raw, 11 carbs
Raspberries 1 cup raw, 7 carbs/cup
Boysenberries 1 cup frozen unthawed, 9 carbs
Dewberries 1 cup raw, 11 carbs
Gooseberries, 1 cup raw, 9 carbs
Strawberries (1 cup halves) 7 carbs
Kiwi (1 med fruit) 9 carbs
Oranges, raw, all commercial varieties (1 small) 9 carbs

Natural food-Fruit Vitamin C Content

Veggie

Butternut sqsh    
Collards  
Chard
Kale
Mstrd Greens
Endive   
Artichoke   
Broccoli  
Spinach   
Turnip Greens
Carrots
Brussel
Romaine   
Cauliflower 
Asparagus
Rutabaga
Mushrms (shtk)
Mushrms (prtb)
Okra
Grn Beans. 
Squash
Zucchini
% VA

457
308
214
206
177
22
0
48
419
220
266
24
82
0
40
0
0
0
5
17
8
40
VC

52
58
53
134
59
6
15
168
51
66
5
162
19
92
74
53
1
0
22
20
16
14
Calcium

8
27
10
9
10
2
3
6
27
20
2
6
2
2
4
8
0
1
6
5
5
2
Iron

7
12
22
6
5
2
4
6
27

1
10
3
2
25
5
4
3
1
5
4
4
VE

13
8
17
0
8
2
1
12
21
14
4
4
0
0
15
3
0
0
1
3
1
1
VD

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Thiamine

10
5
4
5
4
2
4
6
2
4
3
12
2
4
10
9
4
4
7
6
5
5
Riboflvn

2
12
9
5
5
2
6
12
17
6
2
8
2
4
14
4
15
24
3
7
4
4
Niacin

10
5
3
3
3
0
7
4
4
3
3
4
1
2
12
6
11
19
3
4
5
4
Folate

10
44
4
5
26
18
27
42
52
42
3
24
16
14
58
6
8
5
9
10
9
8
B-6

13
12
7
9
7
0
5
16
11
13
6
14
2
10
13
9
12
4
7
3
6
7
B-12

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Phosphrs

6
6
6
4
6
2
9
10
9
4
2
8
1
4
10
10
4
11
3
4
7
7
Magnsm

15
10
38
6
5
2
13
8
41
8
2
8
2
2
6
10
5
2
7
6
11
10
Zinc

2
3
4
2
1
2
3
4
7
1
1
4
1
2
6
4
13
3
2
2
5
2
Copper

7
4
14
10
6
2
8
4
19
18
1
6
1
2
12
3
65
17
3
4
9
8
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Fruit   

Avocado
Pumpkin
Yellow Bell Pepper
Red Bell Pepper
Green Bell Pepper
Guava
Kiwi
Strawberries
Orange
Cantaloupe
Currants (blck erpn)
Currants (red & wht)
Gooseberries
Blackberries
Raspberries
Boysenberries
Dewberries
% VA

6
763
7
103
12
7
1
0
4
106
5
1
9
6
1
2
6
VC

33
17
569
349
220
209
117
149
85
95
338
77
69
50
54
7
50
Calcium

2
6
2
1
2
1
3
2
4
1
6
4
4
4
3
4
5
Iron

6
19
5
4
3
1
1
3
1
2
10
6
3
5
5
6
5
VD

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
VE

21
13
0
13
3
1
6
2
1
0
6
1
1
8
5
6
2
Thiamine

9
4
3
6
6
2
1
2
6
4
4
3
3
2
3
5
2
Riboflvn

15
8
3
8
3
1
1
2
2
2
3
3
2
2
3
3
3
Niacin

17
4
8
8
4
3
1
3
1
6
2
1
2
5
4
5
3
Folate

41
7
12
19
4
7
5
9
7
8
0
2
2
9
6
21
12
B-6

26
7
16
24
18
3
2
4
3
6
4
4
6
2
3
4
4
B-12

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Phosphrs

10
9
4
4
3
2
3
4
1
2
7
5
4
3
4
4
3
Magnsm

15
14
6
5
4
3
3
5
1
5
7
4
4
7
7
5
7
Zinc

9
3
2
3
1
1
1
1
0
2
2
2
1
5
3
2
3
Copper

19
13
10
1
5
6
5
4
2
3
5
6
5
12
6
5
10
VK

53
49
0
10
15
2
38
4
0
5
0
15
0
36
12
13

Choline

28.5
24
0
9.2 mg
9 mg
4.2 mg
5.9 mg
8.7 mg
8.1 mg
11.9 mg
0
8.5
0
12.2 mg
15.1
13.5

Potassium

28
14
11
10
8
7
7
7
5
12
10
9
8
7
5
5
7
Manganese

14
18
11
9
10
4
4
29
1
3
14
10
11
47
41
36
47
VK

3
1045
716
684
524
144
22
276
1235
662
13
254
60
22
125
1
0
0
40
25
8
9
Choline

0
60 mg
50.2 mg
0
.4
8.4 mg
41.3 mg
62.6 mg
39.4 mg
.4
6.9
62.4
4.7
48.4
51.8
25.8
53.4
18.2
7.4
21.1
14.2
16.9
Potassium

17
6
27
9
8
4
10
14
21
8
5
14
3
6
12
16
5
12
3
5
10
13
Manganese

18
41
29
26
19
10
13
16
64
24
6
18
4
8
21
15
15
6
12
18
19
16
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Summary:

These fruits and veggies are your bestest dietary friends:

Butternut squash (higher carb but worth it in terms of nutrition)
Collards
Broccoli
Turnip Greens
Brussel Sprouts
Asparagus
Avocado
Pumpkin
Red Bell Peppers