Walk through any market in Da Nang and you will see fruit everywhere. Here is what is inside six of the most common ones.
The numbers are for 100g of fresh fruit, from the US Department of Agriculture's food database. To compare: the NHS says an adult needs 40mg of vitamin C a day.
Guava (ổi)
The vitamin C star: 228mg in 100g, more than five times what an adult needs in a day, and 5.4g of fibre. In Vietnam it is often eaten fresh and crunchy, dipped in chilli salt.
Mango (xoài)
Sweet and soft when ripe, with 36mg of vitamin C and 13.7g of sugar in 100g, the most sugar of the six. Green mango is popular too, sour and crisp, often eaten with salt.
Pineapple (dứa or thơm)
48mg of vitamin C in 100g, and a sharp, sweet taste that goes well in almost any juice.
Papaya (đu đủ)
Soft and mild, with 61mg of vitamin C and only 43 calories in 100g.
Watermelon (dưa hấu)
More than 91% water, and 30 calories in 100g. It has little vitamin C (8mg), but it is mostly water, which is welcome on a hot day.
Kumquat (quất or tắc)
Small and sour, often squeezed into drinks and dipping sauces. Eaten whole with the skin, 100g has 44mg of vitamin C and 6.5g of fibre, the most fibre of the six.
A note on juice
These numbers are for whole fruit. When fruit is pressed into juice, most of the fibre stays behind in the pulp. So eat fruit whole as often as you can, and buy what is in season: it is cheaper and riper.
Where they show up at Juicy
At Juicy you will find guava in It's Giving Guava, watermelon in Watermelon Suga High, pineapple in many of our juices and shots, mango in the Energy and Balance smoothies, and kumquat in Good Morning Da Nang! and the Oil Be Back shot. The nutrition facts for each are on getjuicy.vn/nutri.
Sources: US Department of Agriculture, FoodData Central (SR Legacy: guava, mango, pineapple, papaya, watermelon, kumquat); NHS, Vitamin C.
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