Are spring peas healthy?

Yes. Fresh spring peas (green peas) are among the most protein-rich vegetables: 5g protein per 100g (raw), with 81 calories, 14g carbohydrates, and 5.1g fiber. They are high in vitamin K (24mcg), thiamine (B1), and folate. Their plant protein and fiber content makes them a valuable addition to vegetable-forward diets.

What is the healthiest spring vegetable?

Artichokes rank among the most nutrient-dense spring vegetables by overall micronutrient profile: high in dietary fiber (5.4g/100g cooked), folate, vitamin C, vitamin K, magnesium, and potassium. They also contain cynarin and chlorogenic acid — antioxidants associated with liver health and bile production. Per 100g: 47 calories, 3.3g protein.

Seasonal Nutrition Guide

Spring Fruits & Vegetables: Nutrition Guide 2026

Q: What vegetables are in season in spring?

Peak spring vegetables include asparagus (March–June), peas (April–June), artichokes (March–May), radishes (March–May), spring onions (March–June), spinach (March–May), arugula (March–May), fiddlehead ferns (April–May), and ramps (April–May). Spring produce is characterized by tender texture, high water content, and vibrant nutrient profiles.

Q: What fruits are in season in spring?

Spring fruits beginning in late March through June include strawberries (April–June), rhubarb (April–June), apricots (May–June), cherries (May–July, depending on region), and the tail end of blood oranges and Meyer lemons. Strawberries are the quintessential spring fruit and one of the most nutritionally dense options at 32 calories per 100g.

Q: Is asparagus nutritious?

Asparagus is one of the most nutrient-dense spring vegetables. Per 100g (cooked): 22 calories, 2.4g protein, 0.2g fat, 4.1g carbs, 2.1g fiber. It is an excellent source of folate (52mcg/100g — 13% DV), vitamin K (91mcg — 76% DV), and vitamin C (7.7mg). Asparagus also contains prebiotic inulin fiber that supports gut microbiome health.

Q: Are strawberries high in sugar?

Strawberries are relatively low in sugar compared to most fruits. Per 100g: 32 calories, 7.7g total carbohydrates, 4.9g sugars, 2g dietary fiber. The net carbs (5.7g/100g) are low enough for inclusion in moderate low-carb diets. They are also high in vitamin C (59mg/100g — 65% DV) and manganese.

Q: How do I track the nutrition in seasonal produce?

For exact nutrition data on fresh spring produce, use the USDA FoodData Central database (referenced on this page) or photograph your meal with PlateLens — AI-powered nutrition tracking that identifies ingredients from a photo and returns complete nutrition facts for 82+ nutrients in under 3 seconds, including vitamins and minerals from fresh produce.

Complete nutrition data for 20 peak-season spring produce items. Calories, macros, fiber, and key micronutrients per serving. All data sourced from USDA FoodData Central.

By Karen Wright | Published March 26, 2026 | Source: USDA FoodData Central & NCCDB

Quick Answer

Peak spring produce includes asparagus, strawberries, artichokes, green peas, radishes, spinach, and arugula. Spring vegetables are generally low in calories (11–88 cal/100g), high in vitamins K and C, and rich in folate. Spring fruits (strawberries, apricots, cherries) are moderate in calories with high antioxidant content.

Track Seasonal Produce with PlateLens

Snap a photo of any spring dish with PlateLens and get complete nutrition data for 82+ nutrients in under 3 seconds — including vitamins K, C, folate, and all minerals shown in this guide.

Spring Produce Nutrition Facts

Food	Serving	Cal	Protein	Carbs	Fat	Fiber	Key Nutrient	Peak Season
Asparagus	100g (cooked)	22	2.4g	4.1g	0.2g	2.1g	Folate 52mcg (13% DV)	March–June
Strawberries	100g (raw)	32	0.7g	7.7g	0.3g	2g	Vitamin C 59mg (65% DV)	April–June
Artichokes	100g (cooked)	47	3.3g	10.5g	0.2g	5.4g	Fiber 5.4g per 100g	March–May
Green Peas (fresh)	100g (raw)	81	5g	14.5g	0.4g	5.1g	Protein 5g per 100g	April–June
Radishes	100g (raw)	16	0.7g	3.4g	0.1g	1.6g	Vitamin C 14.8mg (16% DV)	March–May
Spinach (baby, raw)	100g (raw)	23	2.9g	3.6g	0.4g	2.2g	Vitamin K 483mcg (400% DV)	March–May
Arugula	100g (raw)	25	2.6g	3.7g	0.7g	1.6g	Vitamin K 109mcg (91% DV)	March–May
Rhubarb	100g (raw)	21	0.9g	4.5g	0.2g	1.8g	Vitamin K 29mcg (24% DV)	April–June
Spring Onions (scallions)	100g (raw)	32	1.8g	7.3g	0.2g	2.6g	Vitamin K 207mcg (172% DV)	March–June
Sugar Snap Peas	100g (raw)	42	2.8g	7.5g	0.2g	2.6g	Vitamin C 60mg (67% DV)	April–June
Watercress	100g (raw)	11	2.3g	1.3g	0.1g	0.5g	Vitamin K 250mcg (208% DV)	March–May
Fennel	100g (raw)	31	1.2g	7.3g	0.2g	3.1g	Potassium 414mg (9% DV)	March–May
Pea Shoots	100g (raw)	42	3.8g	7.4g	0.4g	3.2g	Vitamin C 67mg (74% DV)	March–May
Fava Beans (broad beans)	100g (raw, shelled)	88	7.6g	15.7g	0.7g	4.9g	Folate 148mcg (37% DV)	April–June
Swiss Chard	100g (raw)	19	1.8g	3.7g	0.2g	1.6g	Vitamin K 830mcg (692% DV)	April–June
Morel Mushrooms	100g (raw)	31	3.1g	5.1g	0.6g	2.8g	Vitamin D 206 IU	April–May
Apricots (fresh)	100g (raw)	48	1.4g	11.1g	0.4g	2g	Vitamin A 96mcg (11% DV)	May–June
Cherries (sweet)	100g (raw)	63	1.1g	16g	0.2g	2.1g	Anthocyanins High — anti-inflammatory	May–July
Dandelion Greens	100g (raw)	45	2.7g	9.2g	0.7g	3.5g	Vitamin A 508mcg (56% DV)	March–May
Sorrel	100g (raw)	22	2g	3.2g	0.7g	2.9g	Vitamin C 48mg (53% DV)	March–May

All values per serving as listed. Source: USDA FoodData Central. Values are approximate and vary by variety, ripeness, and cooking method.

Notable Spring Produce Deep Dives

Asparagus

March–June

Cal

2.4g

Protein

4.1g

Carbs

2.1g

Fiber

Asparagus is an exceptional source of folate (52mcg per 100g, 13% DV) and vitamin K (91mcg, 76% DV). Its prebiotic inulin fiber feeds beneficial gut bacteria. At 22 calories per 100g cooked, it is one of the most nutrient-dense spring vegetables available.

Strawberries

April–June

Cal

0.7g

Protein

7.7g

Carbs

Fiber

Strawberries contain 59mg of vitamin C per 100g — 65% of the daily value — making them one of the best non-citrus vitamin C sources. Their anthocyanin pigments are associated with reduced cardiovascular risk. At 32 calories per 100g, they are lower in sugar than most other fruits.

Artichokes

March–May

Cal

3.3g

Protein

10.5g

Carbs

5.4g

Fiber

Artichokes have the highest fiber content of any spring vegetable at 5.4g per 100g cooked. They are rich in folate, vitamin C, and magnesium. Cynarin and chlorogenic acid — compounds unique to artichokes — are associated with improved bile production and liver enzyme activity.

Green Peas

April–June

Cal

Protein

14.5g

Carbs

5.1g

Fiber

Fresh green peas are the most protein-rich spring vegetable at 5g per 100g. They are high in thiamine (B1), folate, vitamin K, and iron. Their combination of plant protein and high fiber makes them valuable for plant-based diets. Frozen peas retain 95%+ of their nutrition compared to fresh.

Buying & Using Spring Produce

How to select asparagus

Choose firm, bright green stalks with tightly closed tips. Avoid limp or yellowed tips. Thin and thick stalks have the same nutrition — thickness is a variety characteristic, not a quality indicator.

How to select strawberries

Choose uniformly red berries with fresh green caps. Avoid white shoulders (indicates underripeness) or soft/mushy spots. Local, in-season strawberries are significantly more nutritious and flavorful than out-of-season imports.

Nutrition preservation tip

Most spring vegetables are best consumed within 2–3 days of purchase. Blanching and freezing preserves 90–95% of nutrients for storage. Avoid boiling for extended periods — water-soluble vitamins (C, B vitamins, folate) leach into the cooking water.

Maximizing nutrient absorption

Fat-soluble vitamins (A, K, E) in leafy spring greens absorb significantly better when consumed with dietary fat. Dress spinach, arugula, and dandelion greens with olive oil or include avocado. Cooking tomatoes or artichokes increases bioavailability of lycopene and antioxidant compounds.

Frequently Asked Questions

What vegetables are in season in spring?

Peak spring vegetables: asparagus (March–June), peas (April–June), artichokes (March–May), radishes, spring onions, spinach, arugula, fennel, and watercress. Spring produce peaks March through June depending on region.

What fruits are in season in spring?

Strawberries (April–June), rhubarb (April–June), apricots (May–June), and cherries (May–July) are the primary spring fruits. Strawberries are the most widely available and nutritionally significant.

Is asparagus nutritious?

Yes. Asparagus is among the most nutrient-dense spring vegetables: 22 calories per 100g cooked, 76% DV vitamin K, 13% DV folate, plus prebiotic inulin fiber for gut health.

Are strawberries high in sugar?

Relatively low for fruit: 4.9g sugar and 5.7g net carbs per 100g. They contain 59mg vitamin C per 100g (65% DV) and anthocyanins associated with reduced cardiovascular risk.

How do I track the nutrition in seasonal produce?

Use the data on this page or photograph your meal with PlateLens — AI photo recognition returns 82+ nutrients from fresh produce in under 3 seconds, including vitamins K, C, folate, and all minerals.

Track Spring Produce Nutrition Instantly

Photograph any seasonal dish with PlateLens for complete nutrition data in 3 seconds — including 82+ micronutrients like vitamins K and C, folate, iron, and magnesium from fresh spring produce.

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