Science Lab

Fruits and their vitamins

Eat a rainbow! Find out which fruit has which vitamin, what each vitamin helps your body do, then play the fruit quiz and match game.

🎮 Play the games

C a star means an excellent source C means a good source

20 fruits

Orange

C Folate

Fun fact: One orange has more vitamin C than most kids need in a whole day.

Kiwi

C K

Also has a little vitamin E.

Fun fact: A kiwi is fuzzy and brown outside but bright green inside, with tiny black seeds. You can scoop it with a spoon.

Strawberries

Also has a little folate.

Fun fact: Strawberries wear their seeds on the outside, about 200 on every berry.

Guava

Also has a little folate.

Fun fact: Bite for bite, a guava has about four times as much vitamin C as an orange.

Papaya

C Folate

Also has a little vitamin A.

Fun fact: A papaya is orange inside, with a pocket full of shiny black seeds in the middle.

Mango

C AFolate

Fun fact: People have grown mangoes for thousands of years. The mango is the national fruit of India.

Cantaloupe

A C

Fun fact: The orange color inside a cantaloupe comes from beta carotene, which your body turns into vitamin A.

Apricot

Also has a little vitamin E.

Fun fact: Apricots are cousins of peaches and plums. They all have one big pit in the middle.

Banana

B6 C

Bonus: Potassium, a mineral that helps your muscles work

Fun fact: Bananas grow in bunches called hands, and each banana is called a finger.

Avocado

FolateKE

Fun fact: An avocado is a fruit with one giant seed. It tastes creamy, not sweet.

Blueberries

K C

Fun fact: Blueberries first grew wild in North America, long before there were farms.

Grapes

Also has a little vitamin C.

Fun fact: Raisins are grapes that have been dried in the sun.

Apple

Also has a little vitamin C.

Bonus: Fiber, which helps your tummy digest food

Fun fact: Apples float in water because they are about one quarter air.

Pineapple

C B6

Fun fact: A pineapple plant grows just one pineapple at a time, and it takes about two years.

Watermelon

Also has a little vitamin A.

Bonus: Lots of water, about 92 out of every 100 parts

Fun fact: Watermelon is mostly water, which is how it got its name.

Pomegranate

Also has a little folate.

Fun fact: One pomegranate can hold hundreds of juicy little seeds called arils.

Cherries

Fun fact: Cherry trees are covered in pink and white flowers in spring, before the cherries grow.

Pear

Also has a little vitamin C and vitamin K.

Bonus: Fiber, which helps your tummy digest food

Fun fact: Pears ripen best after they are picked, and they soften from the inside out.

Lemon

Fun fact: Lemons are so sour that most people squeeze the juice into water or food instead of eating them plain.

Peach

Also has a little vitamin A and vitamin E.

Fun fact: Peaches have fuzzy skin. A peach with smooth skin is called a nectarine.

What does each vitamin do?

A Vitamin A Helps your eyes see, even in dim light, and keeps your skin healthy.
B6 Vitamin B6 Helps your body turn food into energy and helps your brain work.
C Vitamin C Helps cuts heal and helps your body fight germs so you stay well.
E Vitamin E Protects your cells, the tiny building blocks that make up your whole body.
K Vitamin K Helps your blood clot to stop the bleeding after a cut, and helps build strong bones.
Folate Folate Helps your body make new cells, so you can grow.

🌈 Eat a rainbow! Red, orange, yellow, green, blue and purple fruits each bring different vitamins, so trying lots of colors is a fun way to get them all.

Fruit vitamin games

Printable fruit vitamin worksheets

📄 Fruit Vitamin Match (Grades 1 to 2) 📄 Vitamin Jobs (Grades 2 to 3) 📄 Eat a Rainbow Fruit Chart (Grades 3 to 4)

🔬 Science Lab games 🦁 Animal Kingdom

For grown ups

This page shows which of 20 common fruits are good or excellent sources of vitamins A, B6, C, E, K and folate, based on the food source tables in the NIH Office of Dietary Supplements vitamin fact sheets and USDA FoodData Central. A badge means about 10% or more of the Daily Value in a typical serving, and a star means 20% or more. Amounts vary with ripeness and serving size.

It is a science and vocabulary activity for Kindergarten to Grade 8, not medical or diet advice. The message is simply to enjoy many different colors of fruit. If your child has allergies or a special diet, follow your doctor's advice.