Pumpkin gets all the glory this time of year, but it’s definitely not your only option if you’re looking for fall fruits and veggies that will make your IG Stories look festive AF. (And, you know, help you eat healthy, too.) These seasonal produce picks are all photo-ready—and packed with good-for-you nutrients.
Nothing screams “fall” quite like apples (and all the activities and treats associated with them). The fall fruit is rich in antioxidants—specifically vitamin C, which helps strengthen the immune system and may even lower your risk of cancer. Additionally, apples are high in the prebiotic pectin, which helps feed your gut bacteria and can help lower cholesterol.
Per 1 medium apple: 95 cal, 0.3 g fat (0 g sat), 25 g carbs, 19 g sugar, 2 mg sodium, 4 g fiber, 0.5 g protein.
The fall staple is good for more than just spooky Halloween decorations: Pumpkin is an excellent source of vitamin A, which may improve your vision if you’re deficient. It’s also packed with phytosterols, which may decrease bad cholesterol, and beta-carotene, which helps protect against free radicals.
Per 1-cup serving (cooked): 49 cal, 0.2 g fat (0.1 g sat), 12 g carbs, 5 g sugar, 2 mg sodium, 3 g fiber, 2 g protein.
Trust, you’re not the only one scarred by childhood memories of disgusting, boiled Brussels sprouts. But you should give the fall vegetable another chance. They’re a good source of iron, which helps your body form red blood cells, as well as vitamin K, which can boost bone health. The mini cabbages are also packed with vitamin C so you can survive cold season intact. Roast them with some EVOO and salt and pepper and they’re instantly way more delicious.
Per 1-cup serving (raw): 38 cal, 0.3 g fat (0.1 g sat), 8 g carbs, 2 g sugar, 22 mg sodium, 3 g fiber, 3 g protein.
This fall fruit is a solid source of fiber, which may help decrease cholesterol, promote blood sugar control, prevent constipation, and keep you feeling full longer. Figs are also packed with potassium, which helps control your blood pressure.
Per large fig: 47 cal, 0.2 g fat (0 g sat), 12 g carbs, 10 g sugar, 1 mg sodium, 2 g fiber, 0.5 g protein.
All of that cauli rice you’ve been mainlining is good for your bod beyond the whole low-carb thing. Cauliflower is a stellar source of vitamins C and K, which help to regulate your inflammatory response. Cauliflower is also rich in folate, which is crucial for any women thinking of conceiving since it helps prevent neural tube defects.
Per 1-cup serving: 27 cal, 0.3 g fat (0.1 g sat), 5 g carbs, 2 g sugar, 32 mg sodium, 2 g fiber, 2 g protein.
Beets deserve so much better than a life untouched in the salad bar. The fall root vegetable contains a phytonutrient called betalains, which has antioxidant and anti-inflammatory properties. Beets are also a good source of folate, potassium, and manganese, which helps with calcium absorption and blood clotting.
Per 1/2-cup serving (slices): 37 cal, 0 g fat (0 g sat), 8 g carbs, 7 g sugar, 65 mg sodium, 2 g fiber, 1 g protein.
Pears can make any fall recipe tastier and more nutritious. The fruit is a good source of fiber, and provide the antioxidant vitamin C, copper (which may help prevent against certain cancers), and boron, a nutrient that helps the body retain calcium.
Per 1 medium pear: 101 cal, 0 g fat (0 g sat), 27 g carbs, 17 g sugar, 2 mg sodium, 6 g fiber, 1 g protein
Juicy pomegranate arils are the jewels of fruit both in appearance and health properties. According to Janel Funk, R.D., they’re packed with antioxidants that fight disease, fiber, and potassium, which promotes cardiovascular health and improves blood pressure.
Per 1/2-cup serving: 72 cal, 1 g fat (0 g sat), 16 g carbs, 12 g sugar, 3 mg sodium, 4 g fiber, 1 g protein
Cranberries have a ton of health benefits, including being high in fiber and prebiotics (both of which are good for gut health), and packing in vitamin C and antioxidants in every serving. (But no, they’re not going to help with your UTI, sorry.)
Per 1/2-cup serving: 23 cal, 0 g fat (0 g sat), 6 g carbs, 2 g sugar, 1 mg sodium, 3 g fiber, 1 g protein
Butternut squash is rich in fiber, eye-protecting beta-carotene, and immune-boosting vitamin C. Like other winter squashes, it’s in season in fall through late winter.
Per 1-cup serving, cubes: 63 cal, 0.1 g fat (0 g sat), 16 g carbs, 3 g sugar, 6 mg sodium, 3 g fiber, 1 g protein.
Another fall vegetable you can technically get all year long, sweet potatoes pack in tons of fiber, vitamin A, and vitamin C in each serving. And obviously, they make really good fries.
Per whole sweet potato: 112 cal, 0.1 g fat (0 g sat), 26 g carbs, 5 g sugar, 72 mg sodium, 4 g fiber, 2 g protein.
This fall fruit is good for more than just wine (although obviously, please keep up the good work with the wine-making, grapes!). They’re packed with polyphenols and vitamin K (which helps build stronger bones).
Per 1 cup serving: 104 cal, 0.2 g fat (0 g sat), 27 g carbs, 23 g sugar, 3 mg sodium, 1 g fiber, 1 g protein.