811 23rd Avenue E., Bradenton, FL 34208 (941) 747-4655

Nutritional Information

Fresh, Healthy, and Free!

Through our Produce on Wheels and Mobile Produce Pantry programs, it is our goal to get fresh produce into the hands of babies, children, families, and seniors who will benefit from eating nutrient-rich fruits and vegetables.

We recognize that purchasing nutritious, fresh produce is not possible for everyone in our community due to budget and mobility constraints.

All of our Home-delivered Meal clients are eligible to receive Produce on Wheels, free of Charge.

Each month, our Mobile Produce Pantry is out in the community providing free, fresh produce. For a schedule of locations, click here.

Apples: With less than 100 calories in a medium-sized apple, they are free of fat, sodium, and cholesterol and are high in fiber. Your skin benefits when you eat apples, thanks to a few B vitamins and vitamin C.

Asian Eggplant: One cup of raw eggplant contains 20.5 calories and 4.8 grams of carbohydrate, about half of which comes from fiber (2.4 grams). There are also almost 3 grams of naturally occurring sugars in eggplant. Eggplant is a low-glycemic food. The glycemic load of eggplant is estimated to be 1 for a single serving. Eggplant is almost completely fat-free.

Avocados: One-third of a medium avocado has 80 calories and contains nearly 20 vitamins and minerals, making it a great nutrient-dense food choice. The avocado is virtually the only fruit that contains heart-healthy monounsaturated fat. Avocados are naturally free of sodium, sugar, and cholesterol.

Bananas: Rich in potassium and fiber, bananas can help control blood pressure and prevent constipation.

Bell Peppers: Containing antioxidants that can reduce the risk of cancer and heart disease, peppers also help support healthy eyes and improve immunity.

Bing Cherries: One cup of Bing cherries contains about 74 calories, 1 gram of protein, no fat, 19 grams of carbohydrates, 3 grams of fiber and 15 grams of sugar.

Brussels Sprouts:  Containing high levels  of vitamin C and vitamin K, with more moderate amounts of B vitamins, such as folate and vitamin B6, essential minerals and dietary fiber, brussels sprouts are a healthy and tasty option.

Carrots: Carrots are a good source of several vitamins and minerals, especially beta-carotene, which is converted to vitamin A in the body. Carrots are rich in biotin, vitamin K, potassium, and vitamin B6.

Corn: Loaded with fiber, vitamin B & C, magnesium, and potassium, corn is a sweet treat. 

Cucumbers: Loaded with antioxidants, including the skin and seeds, cucumbers are packed with vitamin C which aids in decreasing inflammation and risk of disease.

Grapes: A good source of vitamin K, copper, and many of the B vitamins, grapes are also a good source of fiber and relatively low in calories. Raisins, which are dried grapes, do not contain as many nutrients as fresh grapes, but they do contain four times the amount of sugar.

Grapefruit: A tart, yet delicious fruit, grapefruit is high in vitamin C, and is made up of 90% water, 8% carbohydrates, 1% protein, and contains negligible fat.

Green Beans: Low in sodium and very low in saturated fat and cholesterol, green beans are also a good source of protein, thiamin, riboflavin, niacin, vitamin B6, calcium, iron, magnesium, phosphorus, potassium, and copper.

Kiwis: Full of nutrients like vitamin C, vitamin K, vitamin E, folate, and potassium, kiwis contain a lot of antioxidants and are a good source of fiber. Their small black seeds are edible, as is the fuzzy brown peel, though many prefer to peel the kiwi before eating it.

Lemon: A quarter cup of lemon juice contains 31% of the recommended daily intake of vitamin C, 3% of folate, and 2% of potassium and has been proven to have anti-inflammatory effects. A lemon’s antiseptic properties help kill off bacteria in the mouth that cause bad breath.

Lettuce: With 8 calories and 1-2 grams of carbohydrates per cup, lettuce is low in fiber and high in minerals, such as calcium, phosphorous, magnesium, and potassium. It is naturally low in sodium and packed with vitamin C, vitamin K, and folate. 

Okra: Having 33 calories, 7 grams of carbohydrates, and 3 grams of fiber, okra is naturally free of fat. Okra is full of vitamins A, C, K1 and B6, which helps with your overall immune function while also helping with blood clotting.

Onions: Low in calories, with only 40 calories per 3.5 ounces, onions are 89% water, 9% carbs, and 1.7% fiber. Onions have tiny amounts of protein and fat and, add flavor to your meal.

Oranges: With 9 grams of protein, an orange is a healthy piece of fruit. It is a great source of vitamins A, B6, and C, as well as calcium, magnesium, and fiber.

Oranges: Loaded with vitamin C, and containing 4% carbohydrates, 3% fiber, 9%, sugar, 4% calcium, and 9 grams of protein, an orange is a healthy piece of fruit.

Pears: Containing 12% of daily vitamin C needs, as well as 10% of vitamin K, 6% of potassium and smaller amounts of calcium, iron, magnesium, riboflavin, vitamin B-6, and folate, a pear is a healthy option.

Pineapple: A sweet option loaded with vitamin C, pineapple is made up of  86% water, 13% carbohydrates, 0.5% protein, and contains negligible fat. 

Plum: One medium plum contains nearly 8 grams of carbohydrates. There are 6.6 grams of naturally occurring sugar and almost 1 gram of fiber in each plum. There is about one-half of a gram of protein in a plum. Plums are not a significant source of vitamins and minerals. However, you will get about 6.3 mg of vitamin C, or about 10% of your daily recommended intake.

Potatoes: Weighing about 300 grams, potatoes have 261 calories, 6 grams of protein and .3 grams of fat. If you peel a potato before boiling it, you lose about a half gram of protein, but the calorie and fat contents remain similar.

Red Plums: A wise, low-calorie choice for anyone trying to lose weight while maintaining good nutrition, plums have a gram of fiber, 6.5 grams of sugar, a half-gram of protein, no fat or cholesterol, and are only 30 calories.

Red Potatoes: A medium, red-skinned potato that is baked measures about 2.25 to 3.25 inches in diameter. If you eat the skin and flesh of the potato, you will get 153 calories, 3 grams of protein and less than 1 gram of fat .

Romaine Lettuce: Part of a healthy diet, romaine lettuce has about 8 calories and 1-2 grams of carbohydrates per cup. Naturally low in sodium and fiber, it is high in minerals, such as calcium, phosphorous, magnesium, and potassium. Additionally, romaine lettuce is packed with vitamin C, vitamin K, and folate.

Rosemary: Eating fiber-rich foods like rosemary every day may significantly decrease the risk of diabetes, high cholesterol, stroke, heart disease, obesity, and high blood pressure.

Sweet Potatoes: A good source of vitamin A (in the form of beta-carotene) as well as vitamin C, manganese, copper, pantothenic acid, and vitamin B6, sweet potatoes are rich in potassium, dietary fiber, niacin, vitamin B1, vitamin B2, and phosphorus.

Tomatoes: Low in sodium and very low in saturated fat and cholesterol, tomatoes are also a good source of dietary fiber. Additionally, tomatoes are packed with vitamin A, vitamin B6, vitamin C, vitamin E, vitamin K, thiamine, niacin, folate, magnesium, phosphorus, copper, potassium, and manganese.

Yellow Onions: Yellow onions supply dozens of different types of antioxidants, as well as vitamins C, B6, folate, potassium, and manganese. Yellow onions are also a rich prebiotic, supporting healthy digestion.

Yellow Squash: A power-packed veggie high in vitamins A, B, C, folate, fiber, and potassium, yellow squash helps boost bone strength and the body’s ability to process fats and carbohydrates.

Zucchini: Low in saturated fat and sodium, and very low in cholesterol, zucchini is a good source of protein, vitamin A, thiamin, niacin, phosphorus, and copper.