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Obst- und
Gemüseart
Ideale Jahreszeit
für den Einkauf
Lagerung Nährwert Kilojoule/ Kalo-
rien
Äpfel Herbst, Win-
ter
belüftete Gefrier-
beutel
Viele Ballaststoffe
und Vitamin C
200g Äpfel = 300
kJ (72 cal)
Aprikosen Sommer ausgepackt kühl
lagern
Viele Ballaststoffe,
enthält Kalium
30 g Aprikosen = 85
kJ (20 cal)
Birnen Herbst unbedeckt und kühl
lagern
Ballaststoffe 150 g Birnen =
250 kJ (60 cal)
Blumenkohl Herbst, Winter ohne äußere Blätter
im Gefrierbeutel im
Kühlschrank
Vitamin C, B5, B6,
K, Folsäure, und
Kalium
100 g Blumenkohl =
55 kJ (13 cal)
Brokkoli Herbst, Winter Gefrierbeutel im
Kühlschrank
Vitamin C, Folsäure,
B2, B5, B6, E und
Ballaststoffe
100 g Brokkoli =
195 kJ (4 cal)
Fenchel Winter, Frühling Gemüsefach im Kühl-
schrank
Vitamin C und Bal-
laststoffe
300 g Fenchel =
145 kJ (35 cal)
Gurke Sommer Gemüsefach im Kühl-
schrank
Vitamin C 280 g Gurke =
120 kJ (29 cal)
Karotten Winter unverpackt im Kühl-
schrank
Vitamin A, C, B6 und
Ballaststoffe
120 g Karotten =
125 kJ (30 cal)
Kiwis Winter, Frühling Gemüsefach im Kühl-
schrank
Vitamin C und Kali-
um
100 g Kiwis =
100 kJ (24 cal)
Kohl Winter geputzt und einge-
packt im Kühlschrank
Vitamin C, Folsäure,
Kalium, B6 und Bal-
laststoffe
100 g Kohl =
110 kJ (26 cal)
Mangos Sommer kühl lagern Vitamin A, C, B1, B6
und Kalium
240 g Mango =
200 kJ (48 cal)
Melonen Sommer, Herbst Gemüsefach im Kühl-
schrank
Vitamin A, C, Fol-
säure, Ballaststoffe
200 g Melone =
210 kJ (50 cal)
Nektarinen Sommer unbedeckt und kühl
lagern
Vitamin C, B3, Kali-
um und Ballaststoffe
180 g Nektarinen =
355 kJ (85 cal)
Orangen Herbst, Winter,
Frühling
etwa 1 Woche lang
kühl und trocken
Vitamin C, 35
mg/100g
150 g Orangen =
160 kJ (38 cal)
Pfirsiche Sommer unbedeckt und kühl
lagern
Vitamin C, B3, Kali-
um und Ballaststoffe
150 g Pfirsiche =
205 kJ (49 cal)
Pflaumen Sommer unbedeckt und kühl
lagern
Ballaststoffe 70 g Pflaumen =
110 kJ (26 cal)
25


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