Produce Nutritional Guide | Bring It Food Hub

What Do I Do With This Green Thing In My Box?

Having trouble identifying a vegetable in your produce box? At a complete loss as how to cook Kohlrabi and make your kids like it? Check out our seasonal availability calendar to find out what you can expect in your basket each month, the nutritional value of the product, and how to cook it, including tasty recipes and tutorials.

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acorn-squash

Acorn Squash Farm-Fresh Recipes

Serving Size: 1 cup
Calories: 115
Dietary Fiber: 9 g
Protein: 2 g
Vitamin A: 18%
Vitamin C: 37%
Calcium: 9%
Iron: 11%

apples

Apples Farm-Fresh Recipes

Serving Size: 100 g
Calories: 65
Dietary Fiber: 3 g
Sugars: 13 g
Protein: 0 g
Vitamin A: 1%
Vitamin C: 10%
Calcium: 1%
Iron: 1%

arugula

Arugula Farm-Fresh Recipes

Serving Size: 1 cup
Calories: 6
Dietary Fiber: 0.2 g
Sugars: 0.2 g
Protein: 0.3 g
Vitamin A: 47%
Vitamin C: 25%
Calcium: 16%
Iron: 8%

asparagus

Asparagus Farm-Fresh Recipes

Serving Size: 1 cup
Calories: 27
Dietary Fiber: 3 g (11% of daily value)
Sugars: 3 g
Protein: 3 g
Vitamin A: 20%
Vitamin C: 13%
Calcium: 3%
Iron: 16%

baby-spinach

Baby Spinach Farm-Fresh Recipes

Serving Size: 1 cup chopped
Calories: 10
Dietary Fiber: 1 g
Sugars: 0 g
Protein: 1 g
Vitamin A: 56%
Vitamin C: 14%
Calcium: 3%
Iron: 5%

basil

Basil Farm-Fresh Recipes

Serving Size: 1/4 cup
Calories: 1
Dietary Fiber: 0 g
Sugars: 0 g
Protein: 0 g
Vitamin A: 106%
Vitamin C: 30%
Calcium: 18%
Iron: 18%

beets

Beets Farm-Fresh Recipes

Serving Size: 1 cup
Calories: 27
Dietary Fiber: 3 g (11% of daily value)
Sugars: 3 g
Protein: 3 g
Vitamin A: 1%
Vitamin C: 11%
Calcium: 2%
Iron: 6%

bell-pepper

Bell Pepper Farm-Fresh Recipes

Serving Size: 1 cup
Calories: 30
Dietary Fiber: 3 g
Sugars: 4 g
Protein: 1 g
Vitamin A: 11%
Vitamin C: 200%
Calcium: 1%
Iron: 5%

bitter-melon

Bitter Melon Farm-Fresh Recipes

Serving Size: 100 grams
Calories: 17
Dietary Fiber: 3 g
Sugars: 1 g
Protein: 1 g
Vitamin A: 16%
Vitamin C: 140%
Calcium: 2%
Iron: 5%

blackberries

blackberries

Blackberries Farm-Fresh Recipes

Serving Size: 1 cup
Calories: 62
Dietary Fiber: 8 g
Sugars: 7 g
Protein: 2 g
Vitamin A: 6%
Vitamin C: 50%
Calcium: 4%
Iron: 5%

blueberries

Blueberries Farm-Fresh Recipes

Serving Size: 1 cup
Calories: 84.4
Dietary Fiber: 3.6 g (14% of daily value)
Sugars: 14.7 g
Protein: 1.1 g
Vitamin A: 20%
Vitamin C: 24%
Calcium: 1%
Iron: 2%

bok-choy

Bok Choy Farm-Fresh Recipes

Serving Size: 1 cup
Calories: 9
Dietary Fiber: 0.7 g (2%)
Sugars: 0.8 g
Protein: 1 g
Vitamin A: 62%
Vitamin C: 52%
Calcium: 7%
Iron: 3%

broccoli

Broccoli Farm-Fresh Recipes

Serving Size: 1 cup chopped
Calories: 31
Dietary Fiber: 2 g (9% of daily value)
Sugars: 2 g
Protein: 3 g
Vitamin A: 11%
Vitamin C: 135%
Calcium: 4%
Iron: 4%

Brussel Sprouts

brussel-sprouts

Brussel Sprouts Farm-Fresh Recipes

Serving Size: 1 cup
Calories: 38
Dietary Fiber: 3 g
Sugars: 2 g
Protein: 3 g
Vitamin A: 13%
Vitamin C: 125%
Calcium: 4%
Iron: 7%

butterkin-squash

Butterkin Squash Farm-Fresh Recipes

Serving Size: 1 cup
Calories: 115
Dietary Fiber: 9 g
Protein: 2 g
Vitamin A: 18%
Vitamin C: 37%
Calcium: 9%
Iron: 11%

cabbage-green

Cabbage - Green Farm-Fresh Recipes

Serving Size: 1 cup chopped
Calories: 22
Dietary Fiber: 2 g (9% of daily value)
Sugars: 3 g
Protein: 1 g
Vitamin A: 2%
Vitamin C: 54%
Calcium: 4%
Iron: 2%

cabbage-red

Cabbage - Red Farm-Fresh Recipes

Serving Size: 1 cup chopped
Calories: 28
Dietary Fiber: 2 g (9% of daily value)
Sugars: 3 g
Protein: 1 g
Vitamin A: 20%
Vitamin C: 85%
Calcium: 4%
Iron: 4%

cantaloupe

cantaloupe

Cantaloupe Farm Fresh Recipes

Serving Size: 1 cup
Calories: 60
Dietary Fiber: 2 g
Sugars: 14 g
Protein: 1 g
Vitamin A: 20%
Vitamin C: 108%
Calcium: 2% Iron: 2%

carrots

Carrots Farm-Fresh Recipes

Serving Size: 100 g
Calories: 35
Dietary Fiber: 3 g (11% of daily value)
Sugars: 5 g
Protein: 1 g
Vitamin A: 428%
Vitamin C: 13%
Calcium: 4%
Iron: 2%

Celery

celery

Celery Farm-Fresh Recipes

Serving Size: 1 cup
Calories: 16
Dietary Fiber: 2 g
Sugars: 2 g
Protein: 1 g
Vitamin A: 9%
Vitamin C: 5%
Calcium: 4%
Iron: 1%

chard

Chard Farm-Fresh Recipes

Serving Size: 1 cup
Calories: 7
Dietary Fiber: 2 g (9% of daily value)
Sugars: 0 g
Protein: 1 g
Vitamin A: 44%
Vitamin C: 18%
Calcium: 2%
Iron: 4%

cherries

cherries

Cherries Farm-Fresh Recipes

Serving Size: 1 cup
Calories: 87
Dietary Fiber: 3 g
Sugars: 18 g
Protein: 1 g
Vitamin A: 2%
Vitamin C: 16%
Calcium: 2%
Iron: 3%

Chiles

chiles

Chiles Farm-Fresh Recipes

Serving Size: 1 cup
Calories: 20
Dietary Fiber: 11 g
Sugars: 15 g
Protein: 4 g
Vitamin A: 196%
Vitamin C: 19%
Calcium: 2%
Iron: 12%

chinese-cabbage

Chinese Cabbage Farm-Fresh Recipes

Serving Size: 100 grams
Calories: 26
Protein: 1 g
Vitamin A: 34%
Vitamin C: 61%
Calcium: 7%
Iron: 0%

cilantro

Cilantro Farm-Fresh Recipes

Serving Size: 1 cup chopped
Calories: 6
Dietary Fiber: 2 g (9% of daily value)
Sugars: 0 g
Protein: 1 g
Vitamin A: 5%
Vitamin C: 2%
Calcium: 0%
Iron: 0%

collard-greens

Collard Greens Farm-Fresh Recipes

Serving Size: 1 cup
Calories: 27
Dietary Fiber: 3 g (11% of daily value)
Sugars: 3 g
Protein: 3 g
Vitamin A: 48%
Vitamin C: 21%
Calcium: 5%
Iron: 0%

Cucumbers

cucumbers

Cucumbers Farm-Fresh Recipes

Serving Size: 1 cucumber
Calories: 45
Dietary Fiber: 2 g
Sugars: 5 g
Protein: 2 g
Vitamin A: 6%
Vitamin C: 14%
Calcium: 5%
Iron: 5%

Dill

dill

Dill Farm-Fresh Recipes

Serving Size: 1 cup sprigs
Calories: 4
Dietary Fiber:0
Sugars: 0
Protein: 0
Vitamin A: 14 %
Vitamin C: 12%
Calcium: 2%
Iron: 3%

Eggplant

eggplant

Eggplant Farm-Fresh Recipes

Serving Size: 1 cup
Calories: 20
Dietary Fiber: 3 g
Sugars: 2g
Protein: 1 g
Vitamin A: 0%
Vitamin C: 3%
Calcium: 1%
Iron: 1%

figs

figs

Figs Farm-Fresh Recipes

Serving Size: 1 fig
Calories: 47
Dietary Fiber: 2g
Sugars: 10 g
Protein: 0 g
Vitamin A: 2%
Vitamin C: 2%
Calcium: 2%
Iron: 1%

Garlic

garlic

Garlic Farm-Fresh Recipes

Serving Size: 1 clove
Calories: 4
Dietary Fiber: 0
Sugars: 0
Protein: 0
Vitamin A: 0
Vitamin C: 2%
Calcium: 1%
Iron: 0

grapes

Grapes Farm-Fresh Recipes

Serving Size:1 cup
Calories: 62
Dietary Fiber: 0.8 g
Sugars: 15 g
Protein: 0.6 g
Vitamin A: 1%
Vitamin C: 6%
Calcium: 1%
Iron: 1%

green-apple

Green Apple Farm-Fresh Recipes

Serving Size: 1 medium apple
Calories: 95
Protein: 0.5 g
Vitamin A: 1%
Vitamin C: 14%
Calcium: 1%
Iron: 1%

Green Beans

green-beans

Green Beans Farm-Fresh Recipes

Serving Size: 1 cup
Calories: 34
Dietary Fiber: 4 g
Sugars: 2 g
Protein: 2 g
Vitamin A: 15%
Vitamin C: 30%
Calcium: 4%
Iron: 6%

honey dew

honey-dew

Honey Dew Farm-Fresh Recipes

Serving Size: 1 cup
Calories: 64
Dietary Fiber: 1 g
Sugars: 14 g
Protein: 1 g
Vitamin A: 2%
Vitamin C: 53%
Calcium: 1%
Iron: 2%

Jalapeño

jalapeno

Jalapeño Farm-Fresh Recipes

Serving Size: 1 cup
Calories: 27
Dietary Fiber: 3 g
Sugars: 3 g
Protein: 1 g
Vitamin A: 14%
Vitamin C: 66%
Calcium: 1%
Iron: 4%

kale

Kale Farm-Fresh Recipes

Serving Size: 1 cup chopped
Dietary Fiber: 5 g (21% of daily value)
Sugars: 1 g
Protein: 4 g
Vitamin A: 206%
Vitamin C: 134%
Calcium: 9%
Iron: 6%

kale

Kale Farm-Fresh Recipes

Serving Size: 1 cup
Calories: 33
Protein: 2.9 g
Vitamin A: 133%
Vitamin C: 134%
Calcium: 10%
Iron: 5%

leeks

Leeks Farm-Fresh Recipes

Serving Size: 1 cup
Calories: 54
Dietary Fiber: 2 g (6% of daily value)
Sugars: 3 g
Protein: 1 g
Vitamin A: 300%
Vitamin C: 18%
Calcium: 5%
Iron: 10%

lemongrass

Lemongrass Farm-Fresh Recipes

Serving Size: 1 tbsp
Calories: 5
Protein: 0.1 g
Vitamin A: 0%
Vitamin C: 0%
Calcium: 0%
Iron: 2%

lettuce

Lettuce Farm-Fresh Recipes

Serving Size: 1 cup chopped
Dietary Fiber: 0 g
Sugars: 0 g
Protein: 0 g
Vitamin A: 36%
Vitamin C: 2%
Calcium: 3%
Iron: 4%

Lima Beans

lima-beans

Lima Beans Farm-Fresh Recipes

Serving Size: 1 cup
Calories: 176
Dietary Fiber: 8 g
Sugars: 2 g
Protein: 11 g
Vitamin A: 7%
Vitamin C: 61%
Calcium: 5%
Iron: 27%

microgreens

Microgreens Farm-Fresh Recipes

Serving Size:25 g
Calories: 5
Dietary Fiber: 1 g
Sugars: 1 g
Protein: 1 g
Vitamin A: 60%
Vitamin C: 15%
Calcium: 4%
Iron: 2%

mint

Mint Farm-Fresh Recipes

Serving Size: 1 cup
Calories: 5
Dietary Fiber: 1 g (3% of daily value)
Sugars: 0 g
Protein: 0 g
Vitamin A: 9%
Vitamin C: 2%
Calcium: 2%
Iron: 7%

morel-mushrooms

Morel Mushrooms Farm-Fresh Recipes

Serving Size: 1 cup
Calories: 20
Calories from fat: 3
Fat: 0 g
Carbohydrates: 3 g (1% of daily value)
Dietary Fiber: 1.5 g (7% of daily value)
Sugars: 0 g
Protein: 2 g

mushrooms

Mushrooms - Cultivated Farm-Fresh Recipes

Serving Size: 1 cup
Calories: 20
Dietary Fiber: 3 g (11% of daily value)
Sugars: 5 g
Protein: 1 g
Vitamin A: 1%
Vitamin C: 0%
Calcium: 0%
Iron: 11%

mustard-greens

Mustard Greens Farm-Fresh Recipes

Serving Size: 1 cup chopped
Calories: 15
Dietary Fiber: 2 g (7% of daily value)
Sugars: 1 g
Protein: 2 g
Vitamin A: 118%
Vitamin C: 65%
Calcium: 6%
Iron: 5%

Okra

okra

Okra Farm-Fresh Recipes

Serving Size: 1 cup
Calories: 31
Dietary Fiber: 3 g
Sugars: 1 g
Protein: 2 g
Vitamin A: 7%
Vitamin C: 35%
Calcium: 8%
Iron: 4%

onions-white

Onions-White Farm-Fresh Recipes

Serving Size: 1 cup chopped
Calories: 64
Dietary Fiber: 3 g (11% of daily value)
Sugars: 7 g
Protein: 2 g
Vitamin A: 0%
Vitamin C: 20%
Calcium: 4%
Iron: 2%

oregano

Oregano Farm-Fresh Recipes

Serving Size: 1 oz
Calories: 86
Dietary Fiber: 12 g (48% of daily value)
Sugars: 1 g
Protein: 3 g
Vitamin A: 138%
Vitamin C: 83%
Calcium: 158%
Iron: 244%

parsley

Parsley Farm-Fresh Recipes

Serving Size: 1 cup
Calories: 22
Dietary Fiber: 2 g (8% of daily value)
Sugars: 1 g
Protein: 2 g
Vitamin A: 101%
Vitamin C: 133%
Calcium: 8%
Iron: 21%

peaches

Peaches Farm-Fresh Recipes

Serving Size: 1 peach
Calories: 68
Dietary Fiber: 3 g
Sugars: 15 g
Protein: 2%
Vitamin A: 11%
Vitamin C: 19%
Calcium: 1%
Iron: 2%

peanuts

Peanuts Farm-Fresh Recipes

Serving Size: 100 g
Calories: 567
Dietary Fiber: 8 g
Sugars: 4 g
Protein: 26 g
Vitamin A: 0%
Vitamin C: 0%
Calcium: 9%
Iron: 25%

pears

Pears Farm-Fresh Recipes

Serving Size: 1 medium
Calories: 102
Dietary Fiber: 6g
Sugars: 17 g
Protein: 0.6 g
Vitamin A: 0%
Vitamin C: 12%
Calcium: 1%
Iron: 1%

pie-pumpkin

Winter Luxury Pie Pumpkin Farm-Fresh Recipes

Serving Size: 1 cup mashed
Calories: 49
Dietary Fiber: 3 g
Sugars: 2 g
Protein: 2 g
Vitamin A: 245%
Vitamin C: 19%
Calcium: 4%
Iron: 8%

plums

plums

Plums Farm-Fresh Recipes

Serving Size: 1 plum
Calories: 76
Dietary Fiber: 1 g
Sugars: 10 g
Protein: 1 g
Vitamin A: 18%
Vitamin C: 21%
Calcium: 1%
Iron: 2%

purple-hull-peas

Purple Hull Peas Farm-Fresh Recipes

Serving Size: 1/2 cup
Calories: 96
Dietary Fiber: 5 g
Sugars: 0 g
Protein: 2.6 g
Vitamin A: 2%
Vitamin C: 0%
Calcium: 4%
Iron: 10%

radishes

Radishes Farm-Fresh Recipes

Serving Size: 1 cup slices
Calories: 19
Dietary Fiber: 2 g (7% of daily value)
Sugars: 2 g
Protein: 1 g
Vitamin A: 0%
Vitamin C: 29%
Calcium: 3%
Iron: 2%

Sage

sage

Sage Farm-Fresh Recipes

Serving Size: 1/2 cup leaves
Calories: 6
Dietary Fiber: 1 g
Sugars: 0
Protein: 0
Vitamin A: 2 %
Vitamin C: 1%
Calcium: 3%
Iron: 3%

salad-mix-spring-mix

Salad Mix - Spring Mix Farm-Fresh Recipes

Serving Size: 1 cup chopped
Calories: 4
Dietary Fiber: 0 g
Sugars: 0 g
Protein: 0 g
Vitamin A: 36%
Vitamin C: 2%
Calcium: 3%
Iron: 4%

scallions

Scallions Farm-Fresh Recipes

Serving Size: 1 cup chopped
Calories: 32
Dietary Fiber: 3 g (10% of daily value)
Sugars: 2 g
Protein: 2 g
Vitamin A: 20%
Vitamin C: 31%
Calcium: 7%
Iron: 8%

shishito-peppers

Shishito Peppers Farm-Fresh Recipes

Serving Size: 1 cup
Calories: 20
Sugars: 2 g
Protein: 1 g
Vitamin A: 80%
Vitamin C: 170%
Calcium: 0%
Iron: 0%

sorrel

Sorrel Farm-Fresh Recipes

Serving Size: 1 cup chopped
Calories: 35
Dietary Fiber: 0 g (10% of daily value)
Sugars: 0 g
Protein: 2 g

spaghetti-squash

Spaghetti Squash Farm-Fresh Recipes

Serving Size: 1 cup
Calories: 42
Dietary Fiber: 2 g
Sugars: 4 g
Protein: 1 g
Vitamin A: 3%
Vitamin C: 9%
Calcium: 3%
Iron: 1%

spinach

Spinach Farm-Fresh Recipes

Serving Size: 1 cup chopped
Calories: 6
Dietary Fiber: 0.7 g (3% of daily value)
Sugars: 0.1 g
Protein: 0.9 g
Vitamin A: 56%
Vitamin C: 14%
Calcium: 3%
Iron: 5%

strawberries

Strawberries Farm-Fresh Recipes

Serving Size: 1 cup halves
Calories: 48.6
Dietary Fiber: 3 g (12% of daily value)
Sugars: 7.4 g
Protein: 1 g
Vitamin A: 0%
Vitamin C: 149%
Calcium: 2%
Iron: 3%

summer-squash

Summer Squash Farm-Fresh Recipes

Serving Size: 1 cup sliced
Calories: 19.8
Dietary Fiber: 1.4 g (5% of daily value)
Sugars: 2.1 g
Protein: 1.5 g
Vitamin A: 4%
Vitamin C: 18%
Calcium: 3%
Iron: 3%

Sweet Corn

sweet-corn

Sweet Corn Farm-Fresh Recipes

Serving Size: 1 cup
Calories: 132
Dietary Fiber: 4 g
Sugars: 5 g
Protein: 5 g
Vitamin A: 0%
Vitamin C: 17%
Calcium: 0%
Iron: 4%

sweet-potatoes

Sweet Potatoes Farm-Fresh Recipes

Serving Size: 2 cup chopped
Calories: 114
Dietary Fiber: 4 g (16% of daily value)
Sugars: 5.6 g
Protein: 2.1 g
Vitamin A: 377%
Vitamin C: 5%
Calcium: 4%
Iron: 5%

thyme

Thyme Farm-Fresh Recipes

Serving Size: 1 cup
Calories: 0
Dietary Fiber: 0 g (11% of daily value)
Sugars: 0 g
Protein: 0 g
Vitamin A: 1%
Vitamin C: 2%
Calcium: 0%
Iron: 1%

tomatoes

Tomatoes Farm-Fresh Recipes

Serving Size: 1 medium tomato
Calories: 22
Dietary Fiber: 1 g
Sugars: 3 g
Protein: 1 g
Vitamin A: 20%
Vitamin C: 26%
Calcium: 1%
Iron: 2%

turnips

turnips

Turnips Farm-Fresh Recipes

Serving Size: 1 cup
Calories: 36
Dietary Fiber: 2 g
Sugars: 5 g
Protein: 1 g
Vitamin A: 0
Vitamin C: 46%
Calcium: 4%
Iron: 2%

watermelon

watermelon

Watermelon Farm-Fresh Recipes

Serving Size: 1 cup
Calories: 46
Dietary Fiber: 1 g
Sugars: 10 g
Protein: 1 g
Vitamin A: 18%
Vitamin C: 21%
Calcium: 1%
Iron: 2%