Fruits in Season for the Winter

January 14, 2019

Best and Healthy Fruits In Season


In the winter, you may be craving warm, comfort foods like soups, stews, and creamy dishes. However, with your healthy lifestyle resolutions in play, you should not forget to add in some fresh produce to add nutrition and refreshment to your meals. Since the winter months often bring with it cold weather, you may think that many fruits will be out of season. But you will be surprised to know that there are plenty of fruits in the winter season to help fulfil your antioxidant and fibre needs in your diet. Let’s look at these fruits in winter and how you can add them to your healthy lifestyle routine.

Winter Fruits


From looking at the United States Department of Agriculture (USDA) seasonal produce guide, it’s clear to see that there are many fruits in season in the winter. These winter fruits provide a variety of vitamins and nutrients. From fibre to vitamin C to potassium, these are just a few of the health benefits fruits can provide. Let’s look at a list of those best winter fruits and the specific nutritional value they provide.

  • Apples: One large 8-ounce apple contains about 130 calories, 5 grams of fiber, and 1 gram of protein. They also contain 7-percent of the recommended dietary allowance (RDA) of vitamin C and 8-percent of potassium, among other nutrients.
  • Bananas: One medium 4.5-ounce banana contains about 110 calories, 3 grams of protein, and 1 gram of protein. They also contain 15-percent of the RDA of vitamin C and 13-percent of potassium. Since bananas are commonly well-known for their potassium content, you may be surprised to find that their vitamin C content is higher than their potassium content.
  • Grapefruit: One-half of a medium grapefruit, equal to about 5.5 ounces. It contains 60 calories, 2 grams of fiber, and 1 gram of protein. It also contains a 100-percent RDA of vitamin C, 35-percent of vitamin A, and 5-percent of potassium.
  • Kiwifruit: Two medium kiwifruits, equal to about 5.3 ounces. They contain just 90 calories and 1 gram of protein, but 4 grams of fiber. They also contain 240-percent of the RDA for vitamin C as well as 13-percent of potassium.
  • Lemons: One medium lemon at 2.1 ounces contains just 15 calories, 2 grams of fiber, and no protein. However, it does contain 40-percent of the RDA for vitamin C.
  • Limes: One medium lime at 2.4 ounces contains just 20 calories, 2 grams fiber, and no protein. However, it does contain 35-percent of the RDA for vitamin C.
  • Oranges: One medium orange at 5.5 ounces contains 80 calories, 3 grams fiber, and 1 gram of protein. It also contains 130-percent of the RDA for vitamin C.
  • Pears: One medium pear at 5.9 ounces contains about 100 calories. It contains 1 gram of protein and is a rich source of fiber at 6 grams. It also contains 10-percent of the RDA for vitamin C and 7-percent of the RDA for potassium.
  • Pineapples: Four ounces of fresh pineapple contains 50 calories, 1 gram of fiber, and 1 gram of protein. It also contains 50-percent of the RDA for vitamin C.


Adding winter fruits to meals and snacks

With all the fiber and antioxidants like vitamin C in winter fruits, there is definitely reason to add it your daily routine. Here are some tips to add delicious flavor to your healthy lifestyle with these best winter fruits.

  • Use portable winter fruits like oranges and bananas for healthy snacks on the go.
  • Add grapefruit to your breakfast routine with or without a sprinkle of sugar on top. Just be sure none of your medications interacts with this fruit. This is because grapefruit and grapefruit juice contains certain compounds that can block some enzymes and in turn can affect the way certain medicines are broken down in the body.
  • Have some sliced apple and a tablespoon of peanut butter for a fiber-rich and filling snack.
  • For dessert, slice a pear in half, sprinkle with some cinnamon and sugar, squeeze on some lemon juice, and bake for about 15 to 20 minutes at 350 degrees Fahrenheit for a sweet, but a fiber-rich snack.
  • Add slices of kiwifruit to your salad for a sweet and tart flavor or puree to use as a base for sweet sauces for meat dishes like this Kiwi Teriyaki Steak recipe presented by the California Kiwi Association.
  • Enjoy diced pineapple as part of fruit salad, blend up with a banana and some yogurt for a refreshing and nutritious smoothie, or grill or roast to enhance the flavor in protein-based recipes.
  • Use lime recipes like these from Cooking Light to enhance the flavor of recipes from desserts to seafood to salad.


You can use this list of nutritious produce to enhance your meals and snacks this winter season. Just try one new winter fruit a week in your meal and snack ideas to diversify your palate and nutritional intake. Cook and prepare in different ways to help you experiment with each fruit. By doing this, you can figure out which way(s) you enjoy each fruit most. Before you know it, your fruit palate will be greater than ever. With this, the planning of your healthy meals and snacks will become easier and more flavorful than ever.



The winter time doesn’t have to just be about warm, cozy, and stick-to-your-ribs foods. With many people making healthy lifestyle goals at this time of year, your meals should be quite the opposite. Part of that mealtime routine should consist of plenty of fresh vegetables as well as seasonal fruits for snack time and to enhance certain meals. And just because fresh produce may make you think of a lot of prep time that you don’t have in your busy schedule, there are plenty of portable winter fruits that can provide convenient nutrition.

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