Fruit and Vegetable Nutrition Chart

Check out our colorful fruit and vegetable nutrition chart and discover why eating the rainbow is so important for growing bodies. The bright colors found in fruits and vegetables aren't just fun to look at- they represent different vitamins, minerals, antioxidants, and fiber that our bodies need every day to stay healthy and strong.



Nutrition experts recommend eating at least five or more servings of fruits and vegetables each day, and the easiest way to do that is by choosing a variety of colors. Each color group offers unique health benefits, so mixing reds, greens, oranges, yellows, blues, and purples helps ensure your family gets a wide range of nutrients.

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Serving a balance of different colored foods also makes meals more appealing to kids. A plate filled with just one or two colors can look boring, while a colorful plate sparks curiosity and encourages tasting. For example, a meal with chicken, rice, and bananas may be nutritious, but adding a green salad and red strawberries or watermelon instantly boosts both nutrition and visual appeal.

Studies show that colorful meals are more interesting and more likely to be eaten- especially by kids. Use this fruit and vegetable color chart to plan meals, snacks, and activities that make healthy eating fun, educational, and delicious.

Fruit and Vegetable Nutrition Food Chart

You can also print off a copy of this nutrition food chart to hang in your kitchen or use as a nutrition kids cooking lesson. You will need Adobe Reader to open and read the nutrition and color chart document.

Color	Some fruits and vegetables	Some of the benefits
Blue and Purple	blackberries, blueberries plums, figs,  grapes, raisins, purple cabbage, eggplant	These support digestion, improve calcium, reduce strokes and cancers. They are also high in vitamin C and fiber.
Green	avocados, kiwi green apples, peas green grapes artichokes, lettuce asparagus, celery broccoli, spinach green beans green cabbage,  cucumbers, limes, okra	These are high in iron, fiber, calcium and magnesium, vitamins C, E, K and many of the B vitamins. Green foods  help eye sight, digestion and boost your immune system.
Yellow and Orange	carrots, oranges, apricots, cantaloupes, lemons, mangoes, nectarines, peaches, yellow peppers, papayas, sweet potatoes, pineapple, pumpkin, corn	These are high in vitamin C and beta-carotenes. They help keep your heart healthy, good for eye sight, and build healthy bones.
White	bananas, cauliflower, garlic, ginger, mushrooms, onions, potatoes, turnips, parsnips	These help boost immune system, reduce cancers, and balance hormones.
Red	red apples, tomatoes, cherries, cranberries, beets, red peppers, radishes, watermelon, raspberries, rhubarb	Red foods help fight cancers, lower blood pressure, lower cholesterol and keep your heart healthy.

Eat the Rainbow: Fruit & Vegetable Color Nutrition Chart

Fruits and vegetables get their bright colors from natural plant compounds called phytonutrients. These compounds work alongside vitamins, minerals, and fiber to support your body in different ways. The goal is simple: eat a variety of colors each day to get a wide mix of nutrients.

Kid Tip: Try to get 3-5 colors on your plate each day (or even at one meal!). Use this color guide to plan snacks, lunches, and fun food activities.

Blue & Purple Foods

Why they're important: Blue and purple fruits and vegetables often contain anthocyanins, antioxidants that support brain health and help protect cells.

Examples of Blue & Purple Fruits

• Blueberries
• Blackberries
• Grapes (purple)
• Plums
• Cherries (dark)
• Acai (if available)

Examples of Blue & Purple Vegetables

• Purple cabbage
• Eggplant
• Purple carrots
• Purple cauliflower
• Blue/purple potatoes

Benefits of Blue & Purple Foods

• Supports brain and memory
• Helps protect the body with antioxidants
• Supports a healthy heart

Kids Learning Ideas

• Berry Color Test: Mash blueberries on a napkin- notice the natural purple "dye."
• Rainbow Yogurt: Add blueberries/blackberries to yogurt and swirl.
• Blue & Purple Bingo: Make a checklist and try 3 purple foods in one week.

Green Foods

Why they're important: Green foods often contain chlorophyll, along with nutrients like vitamin K, folate, and lutein that support eyes, bones, and overall health.

Examples of Green Fruits

• Green apples
• Pears
• Kiwi
• Honeydew melon
• Green grapes
• Avocado
• Lime

Examples of Green Vegetables

• Spinach
• Broccoli
• Green beans
• Peas
• Cucumber
• Zucchini
• Green peppers
• Romaine/leafy greens

Benefits of Green Foods

• Supports healthy eyes (lutein)
• Helps build strong bones (vitamin K)
• Supports digestion and gut health (fiber)

Kids Learning Ideas

• "Build a Salad" Bar: Let kids pick 3 green veggies and choose a dressing.
• Green Crunch Test: Compare cucumber vs. snap peas vs. celery- rate the crunch.
• Green Smoothie Challenge: Blend spinach + banana + yogurt- taste and guess the ingredients.

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Red Foods

Why they're important: Red fruits and vegetables often contain lycopene and vitamin C, which support heart health and immunity.

Examples of Red Fruits

• Strawberries
• Raspberries
• Cherries
• Watermelon
• Red apples
• Pomegranates

Examples of Red Vegetables

• Tomatoes
• Red bell peppers
• Radishes
• Beets
• Red onions

Benefits of Red Foods

• Supports a healthy heart
• Helps support the body's immune system (vitamin C)
• Provides powerful antioxidants (like lycopene)

Kids Learning Ideas

• Red Taste Test: Compare strawberries, watermelon, and tomato- sweet or savory?
• Red Snack Skewers: Make fruit kabobs with strawberries and watermelon cubes.
• "Red Food Day": Pick one day to add at least 2 red items to meals/snacks.

Orange & Yellow Foods

Why they're important: Orange and yellow foods often contain beta-carotene (which the body can turn into vitamin A), plus vitamin C for immune support.

Examples of Orange & Yellow Fruits

• Oranges
• Tangerines
• Mango
• Pineapple
• Peaches
• Apricots
• Bananas
• Lemons

Examples of Orange & Yellow Vegetables

• Carrots
• Sweet potatoes
• Pumpkin
• Butternut squash
• Corn
• Yellow bell peppers

Benefits of Orange & Yellow Foods

• Supports healthy skin and eyesight (vitamin A from beta-carotene)
• Supports the immune system (vitamin C)
• Helps with growth and healing

Kids Learning Ideas

• Orange & Yellow Rainbow Plate: Make a snack plate with orange slices, banana, and carrots.
• "Sunshine" Smoothie: Blend mango + banana + yogurt (add a splash of orange juice).
• Carrot Coin Counting: Count carrot slices or corn kernels for a math + snack activity.

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White & Brown Foods

Why they're important: White and brown produce can contain nutrients like potassium, fiber, and natural plant compounds that support immunity and heart health.

Examples of White & Brown Fruits

• Bananas
• Pears (white flesh)
• Apples (white flesh)

Examples of White & Brown Vegetables

• Cauliflower
• Onions
• Garlic
• Mushrooms
• Potatoes
• Turnips
• Parsnips

Benefits of White & Brown Foods

• Supports immunity (garlic/onion compounds)
• Supports a healthy heart
• Provides fiber for digestion and fullness

Kids Learning Ideas

• Cauliflower "Clouds": Roast cauliflower and call them crunchy clouds.
• Garlic Smell Test: Compare raw garlic vs. cooked garlic aroma (with adult help).
• White Food Challenge: Try 3 white foods in one week (banana, cauliflower, potatoes).

Extra Ideas to Teach Kids About Color Nutrition

• Rainbow Chart Tracker: Print a weekly chart and color in each fruit/vegetable eaten.
• Grocery Store Scavenger Hunt: Find one fruit or veggie from each color group.
• Build-a-Rainbow Lunch: Add one color at a time (red fruit, green veggie, yellow side, etc.).
• Color Sorting Activity: Sort produce (or pictures of produce) into color categories.
• Try-It Bites: Offer tiny "just one bite" samples of a new color each week.

Remember: The goal isn't perfection just keep adding more colors over time. The more colorful your plate, the more variety of nutrients your body gets!

Fruit and Vegetable Food Facts

You can learn more fruit and vegetable food facts, to go along with this fruit and vegetable nutrition chart and teach kids about healthy eating, on our kids-cooking-activities.com site under food facts.

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