Nutrition

Fruits and Vegetables: A Buying Guide

Fruits and vegetables: What season to buy it in Canada?

Photo by Jakub Kapusnak on Unsplash

Nutrition

Fruits and Vegetables: A Buying Guide

How many bananas make a pound? When is broccoli in season? Here's help.

How much should you buy when a recipe calls for a pound of apples or a pint of blueberries? When are cherries likely to be in season locally -- and therefore cheaper and more nutritious? Click on the fruit link and the vegetable link below for answers. Here are some assumptions we make to arrive at the correct amounts:

• The fruits and vegetables are based on commonly available sizes found at the supermarket. Where there is a range, we have based amounts on the first figure; for example, for 2 to 3 apples, we have used 2 apples.

• As well, for chopped or sliced fruits and vegetables, we assume that they have been trimmed, pitted, stemmed and peeled where appropriate, as in our recipes.

• The indicated peak times are for fresh Canadian produce, although some, like carrots, maybe available year-round, while others, such as apples, are available from cold storage at other times during the year. Availability varies according to location and weather.

• For fruits and vegetables that are typically imported and often available year-round, lemons for example, wherever possible we have indicated peak times for these as well.

• Some vegetables and fruits are also available year-round frozen: cranberries, wild blueberries, strawberries, raspberries, rhubarb, peas, corn, beans and broccoli are examples of produce that freezes well.

• Canned fruits and vegetables are also options: peaches, pears, pineapple, apricots and applesauce are a handy staple, as are canned tomatoes, beets, corn and legumes.

 

Fruits

 

January February March April May June

Apples

Banana

Cucumber

Grapefruit

Kiwifruit

Lime

Mandarins

Mushrooms

Oranges

Pineapple

 

 

Banana

Grapefruit

Kiwifruit

Lemon

Lime

Oranges

Pineapple

Banana

Grapefruit

Kiwifruit

Lemon

Lime

Oranges

Pineapple

Avocado

Banana

Grapefruit

Kiwifruit

Lemon

Lime

Oranges

Pineapple

Avocado

Banana

Grapefruit

Kiwifruit

Lemon

Lime

Oranges

Pineapple

Rhubarb

Avocado

Banana

Cherries

Grapefruit

Kiwifruit

Lemon

Lime

Oranges

Pineapple

Rhubarb

July August September October November December

Apricots

Avocado

Banana

Blueberries

Cantaloupe

Cherries

Grapefruit

Honeydew

Kiwifruit

Lemon

Lime

Oranges

Peaches

Pineapple

Plum

Raspberries

Rhubarb

Apples

Apricots

Avocado

Banana

Blueberries

Cantaloupe

Cherries

Grapefruit

Grapes

Honeydew

Kiwifruit

Lemon

Lime

Nectarines

Oranges

Peaches

Pears

Pineapple

Plum

Raspberries

Watermelon

Apples

Banana

Blueberries

Cantaloupe

Cherries

Cranberries

Grapefruit

Grapes

Honeydew

Kiwifruit

Lemon

Lime

Nectarines

Oranges

Peaches

Pears

Pineapple

Plum

Raspberries

Watermelon

Apples

Banana

Cranberries

Grapefruit

Grapes

Kiwifruit

Lemon

Lime

Oranges

Pears

Pineapple

 

Apples

Banana

Cranberries

Grapefruit

Kiwifruit

Lemon

Lime

Mandarins

Oranges

Pears

Pineapple

Apples

Banana

Cranberries

Grapefruit

Kiwifruit

Lemon

Lime

Mandarins

Oranges

Pineapple

 



Apples (late August to April)

1 lb (500 g) = 2 to 3 apples
1 apple, grated or chopped = 1 cup (250 mL)
1 apple, sliced = 1 1/2 cups (375 mL)


Apricots (July to August)

1 lb (500 g) = 5 to 7 apricots
1 apricot, sliced = 1/2 cup (125 mL)
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Avocado (April to August)

1 lb (500 g) = 2 avocados
1 avocado, sliced or cubed = 1 cup (250 mL)
1 avocado, mashed = 1/2 cup (125 mL)


Bananas (year-round)

1 lb (500 g) = 4 bananas
1 banana, sliced = 1 cup (250 mL)
1 banana, mashed = 3/4 cup (175 mL)

 

Blueberries (July to September)

1 pint = 12 oz (375 g) = 2 cups (500 mL)

 

Cantaloupe (July to September)

1 cantaloupe = 3 lb (1.5 kg) = 7 cups (1.75 L) chopped

 

Cherries (late June to early August)

1 lb (500 g) = 50 cherries = 3 cups (750 mL)
1 lb (500 g) pitted = 2 cups (500 mL)

 

Cranberries (September to late December)

1 bag = 12 oz (375 g) = 3 cups (750 mL)

 

Grapefruit (year-round; peak in winter)

1 lb (500 g) = 1 to 3 grapefruit = 1 cup (250 mL) sections
1 grapefruit = 3/4 cup (175 mL) juice

 

Grapes (August through early October)

1 lb (500 g) = 3 cups (750 mL) stemmed

 

Honeydew (July to September)

1 honeydew = 5 1/2 lb (2.45 kg)
1 honeydew, chopped = 12 cups (3 L)

 

Kiwifruit (year-round; peak In fall and winter)

1 lb (500 g) = 4 to 6 kiwifruit
1 kiwifruit = 1/2 cup (125 mL) sliced/chopped

 

Lemons (year-round; peak in winter)

1 lb (500 g) = 2 to 3 lemons
1 lemon = 1 tbsp (15 mL) grated rind; 1/4 cup (50 mL) juice

 

Limes (year-round; peak in fall)

1 lb (500 g) = 4 limes
1 lime = 2 tsp (10 mL) grated rind; 3 tbsp (50 mL) juice

 

Mandarins (November to January)

1 lb (500 g) = 3 to 4 mandarins
1 mandarin = 1 cup (250 mL) sections; 2 tsp (10 mL) grated rind; 1/3 cup (75 mL) juice

 

Nectarines (August to mid-September)

1 lb (500 g) = 4 nectarines
1 nectarine = 1 cup (250 mL) sliced or chopped

 

Oranges (year-round; peak in winter)

1 lb (500 g) = 2 to 3 oranges
1 orange = 1 tbsp (15 mL) grated rind; 1 cup (250 mL) sections; 1/3 cup (75 mL) juice

 

Peaches (mid-July to mid-September)

1 lb (500 g) = 2 to 4 peaches
1 peach = 1 cup (250 mL) sliced
1 peach = 1 cup (250 mL) chopped or diced

 

Pears (August to late November)

1 lb (500 g) = 2 to 3 pears
1 pear = 1 cup (250 mL) sliced or chopped

 

Pineapple (year-round; peak in winter)

1 pineapple = 2 1/2 lb (1.25 kg)
1 pineapple = 5 cups (1.25 L) chopped

 

 

Plums (mid-July to late September)

1 lb (500 g) = 5 plums
1 plum = 1/2 cup (125 mL) chopped or sliced

 

Raspberries (July (some available until September)

1 pint = 12 oz (375 g) = 2 cups (500 mL)
2 cups (500 mL) = 1 cup (250 mL) puréed; 1/3 cup (75 mL) puréed and seeded

 

Rhubarb (forced: January until April, outdoor: early May to July)

1 lb (500 g) trimmed = 10 stalks
1 stalk, trimmed = 1/2 cup (125 mL) chopped

 

Strawberries (early June to mid/late July, and some available until September)

1 quart = 30 strawberries = 1 1/2 lb (750 g)
1 quart = 4 cups (1 L) hulled
1 quart = 4 cups (1 L) sliced/chopped
4 cups (1 L) = 2 1/2 cups (625 mL) purée

 

Watermelon (August to end of September)

1 medium-large watermelon = 14 lb (6.25 kg)
1 lb (500 g) = 3 1/2 cups (875 mL) cubed

 

Vegetables

 

January February March April May June
    Artichokes

Artichokes

Aspargus

Artichokes

Aspargus

Aspargus
July August September October November December

Beans

Beets

Brocoli

Cabbage

Carrots

Corn

Cucumber

Beans

Beets

Brocoli

Cabbage

Carrots

Cauliflower

Celery

Corn

Cucumber

Eggplant

Garlic

Artichokes

Beans

Beets

Brocoli

Brussels sprouts

Cabbage

Carrots

Cauliflower

Celery

Corn

Cucumber

Eggplant

Garlic

Artichokes

Beets

Brocoli

Brussels sprouts

Cabbage

Cauliflower

Garlic

Brussels sprouts

Cabbage

 

 

Artichokes (spring, fall)

1 large artichoke = 12 oz (375 g)

 

Asparagus (April to late June)

1 bunch = 1 lb (500 g) = 24 stalks
1 bunch chopped = 3 cups (750 mL)

 

Beans, green/yellow wax (July to late September)

1 lb (500 g) = 6 cups (1.5 L) whole
1 lb (500 g) = 4 cups (1 L) chopped

 

Beets (July to mid-October)

1 lb (500 g) = 1 bunch = 3 to 4 beets
1 bunch quartered = 2 cups (500 mL) = 2 1/3 cups (575 mL) chopped/sliced

 

Broccoli (July to late October)

1 lb (500 g) = 1 bunch
1 bunch = 4 cups (1 L) chopped florets; 2 cups (500 mL) sliced peeled stems

 

Brussels sprouts (September to November)

1 lb (500 g) = 24 sprouts = 4 cups (1 L)

 

Cabbage (July to November)

1 large green cabbage = 4 lb (2 kg)
1 lb (500 g) shredded = 6 cups (1.5 L)

 

Carrots (July to late September)

1 lb (500 g) = 4 large carrots; 1 carrot = 3/4 cup (175 mL) chopped/sliced = 2/3 cup (150 mL) grated
1 bunch = 9 small carrots = 12 oz (375 g) tops removed; 1 carrot = 1/3 cup (75 mL) chopped/sliced = 1/4 cup (50 mL) grated

 

Cauliflower (August to late October)

1 large cauliflower = 2 3/4 lb (1.375 kg) trimmed florets = 12 cups (3 L)

 

Celery (August to September)

1 bunch = 1 1/2 lb (750 g)
1 stalk = 1/2 cup (125 mL) sliced = 6 celery sticks

 

Corn (late July to late September)

1 cob = 8 oz (250 g) = 1 cup (250 mL) kernels

 

Cucumber (English, year-round and Field, June to early September)

1 English cucumber = 1 lb (500 g) = 12 inches (30 cm) sliced = 4 cups (1 L) chopped = 2 1/2 cups (625 mL)
2 to 8 small field cucumbers = 1 lb (500 g)


 

Eggplant (August to late September)

1 large eggplant = 1 lb (500 g)= 7 cups (1.75 L) sliced or cubed
1 small Asian eggplant = 6 oz (175 g) = 2 cups (500 mL) sliced or cubed

 

Garlic (August to October)

1 head = about 2 oz (60 g) = 10 cloves
1 clove = 1 tsp (5 mL) minced

 

Green onions (July to September)

1 bunch = 6 onions = 4 oz (125 g)
1 bunch = 1 1/2 cups (375 mL) chopped, white and trimmed green parts

 

Leeks (August to November)

1 bunch = 3 to 4 leeks = 1 lb (500 g)
1 leek = 1 cup (250 mL) sliced, white and pale green parts

 

Lettuce, Boston (June to September)

1 head = 1 lb (500 g) = 11 cups (2.75 L) torn

 

Lettuce, iceberg (July to end of September)

1 head = 1 1/4 lb (625 g) = 12 cups (3 L) torn

 

Lettuce, romaine (June to end of September)

1 head = 1 1/2 oz (750 g) = 14 cups (3.5 L) torn

 

Mushrooms, button (year-round)

1 lb (500 g) = 30 mushrooms = 6 cups (1.5 L) sliced/chopped

 

Onions, cooking (August to May)

1 lb (500 g) = 3 to 4 onions
1 onion = 1 1 1/2 cups (375 mL) sliced = 1 cup (250 mL) chopped

 

Onions, red (August to October)

1 lb (500 g) = 2 onions = 2 1/2 cups (625 mL) sliced
1 onion = 2 cups (500 mL) chopped

 

Onions, Spanish and other large, sweet varieties (August to October)

1 lb (500 g) = 1 onion = 3 cups (750 mL) sliced
1 onion = 2 cups (500 mL) chopped

 

Parsnips (September to November)

1 lb (500 g) = 3 to 4 parsnips
1 parsnip = 1 cup (250 mL) chopped = 1/3 cup (75 mL) mashed

 

Peas (mid-June to late July)

1 lb (500 g) fresh peas in pod 1 1/3 cups (325 mL) shelled

 

Potatoes (late August to late October)

1 lb (500 g) = 3 to 4 potatoes
1 potato = 1 cup (250 mL) sliced = 3/4 cup (175 mL) chopped = 1/2 cup (125 mL) cooked, mashed

 

Potatoes (new/mini) (July to September)

1 lb (500 g) = 15 new/mini-potatoes

 

Potatoes, sweet (late summer)

1 lb (500 g) = 2 to 3 sweet potatoes
1 potato = 2 1/2 cups (625 mL) sliced = 2 cups (500 mL) cubed = 1 cup (250 mL) mashed

 

Radishes (June to September)

1 bag = 1 lb (500 g) = 27 radishes = 3 1/2 cups (875 mL) sliced
1 bunch = 12 radishes = 1 1/2 cups (375 mL) sliced

 

Rutabaga (October to December)

1 rutabaga = 2 1/2 lb (1.25 kg) = 5 cups (1.25 L)cubed
1 cup (250 mL) cubed = 1/2 cup (125 mL) cooked, mashed

 

Spinach (June to October)

1 bag = 10 oz (300 g) = 19 cups (4.75 L), trimmed and lightly packed; 10 cups (2.5 L) packed
1 bunch = 12 oz (375 g) = 16 cups (4 L), trimmed and lightly packed; 8 cups (2 L) packed

 

Squash, butternut (September to November)

1 large squash = 3 lb (1.5 kg) = 11 cups (2.75 L) cubed
1 cup (250 mL) cubed = 1/2 cup (125 mL) mashed

 

Sweet peppers (August to September; year-round greenhouse)

1 lb (500 g) = 2 to 4 peppers
1 pepper = 1 1/2 cups (375 mL) sliced = 1 1/4 cups (300 mL) chopped

 

Tomatoes (late July to late September)

1 lb (500 g) = 2 to 3 tomatoes
1 tomato = 1 cup (250 mL) chopped

 

Zucchini (July to late September)

1 lb (500 g) = 4 zucchini
1 zucchini, halved and sliced = 2 cups (500 mL)
1 zucchini, chopped = 1 1/2 cups (375 mL)

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Nutrition

Fruits and Vegetables: A Buying Guide

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