Wild Wednesday

Wild Wednesday


In appreciation of our customers we have dedicated
every Wednesday of every week as a day savings on Fruits and Vegetables

Shop our super produce department for great savings on fresh Fruits and Vegetables!

 

Know your Fruits & Vegetables

Fruits
& Vegetables in season by Month:

Year Round Fruits: Apples,
Apricots, Dried, Avocados, Bananas, Cranberries, Dried, Coconut, Kiwano,
Lemons, Papayasm

Fruits In Winter: Cactus
Pear, Cherimoya, Clementines, Dates, Grapefruit, Kiwifruit, Oranges, Passion
Fruit, Pear, Persimmons, Pummelo, Red Banana, Red Currants, Sharon Fruit,
Tangerines

Fruits In Spring: Apricots,
Barbados Cherries, Bitter Melon, Cherimoya, Honeydew, Jackfruit, Limes, Lychee,
Mango ,Oranges, Pineapple, Strawberries

Fruits In Summer: Apricots,
Asian Pear, Barbados Cherries, Black Currants, Blackberries, Blueberries,
Boysenberries, Breadfruit, Cantaloupe, Casaba Melon, Champagne Grapes,
Cherries, Cherries, Sour, Crenshaw Melon, Durian, Elderberries, Figs,
Grapefruit, Grapes, Honeydew Melons, Jackfruit, Key Limes, Limes, Loganberries,
Longan, Loquat, Lychee, Mulberries, Nectarines, Olallieberries, Passion Fruit,
Peaches, Persian Melon, Plums, Raspberries, Sapodillas, Sapote, Strawberries,
Sugar Apple, Watermelon

Fruits In Fall: Asian
Pear, Barbados Cherries, Cactus Pear, Cape Gooseberries, Crab Apples,
Cranberries, Feijoa, Grapes, Guava, Huckleberries, Jujube, Key Limes, Kumquats,
Muscadine Grapes, Mushrooms, Passion Fruit, Pear, Persimmons, Pineapple,
Pomegranate, Quince, Sapote, Sharon Fruit, Sugar Apple

Year Round Vegetables: Amaranth,
Arrowroot, Banana Squash, Bell Peppers, Black Eyed Peas, Black Radish, Bok
Choy, Broccoflower, Broccolini, Burdock Root, Cabbage, Carrots, Celeriac
(Celery Root), Celery, Cherry Tomatoes, Chinese Eggplants, Galangal Root, Leek,
Lettuce, Mushrooms, Olives, Onions, Parsnips, Pearl Onions, Potatoes,
Rutabagas, Salad Savoy, Snow Peas, Wasabi Root, Yucca Root

Vegetables In Spring: Artichokes
, Asparagus , Belgian Endive, Broccoli, Butter Lettuce, Cactus, Chayote Squash
, Chives, Collard Greens, Corn, Fava Beans, Fennel, Fiddlehead Ferns, Green
Beans, Manoa Lettuce, Morel Mushrooms, Mustard Greens, Pea Pods, Peas, Purple
Asparagus, Radicchio, Ramps, Red Leaf Lettuce, Rhubarb , Snow Peas, Sorrel,
Spinach, Spring Baby Lettuce, Swiss Chard, Vidalia Onions, Watercress

Vegetables In Fall: Acorn
Squash, Belgian Endive, Black Salsify, Broccoli, Brussels Sprouts, Butter
Lettuce, Buttercup Squash, Butternut Squash, Cauliflower, Chayote Squash,
Chinese Long Beans, Delicata Squash, Diakon Radish, Endive, Garlic, Ginger,
Jalapeno Peppers, Jerusalem Artichoke, Kohlrabi, Pumpkin, Radicchio, Sweet
Dumpling Squash, Sweet Potatoes, Swiss Chard, Turnips, Winter Squash

Vegetables In Winter: Belgian
Endive , Brussels Sprouts, Buttercup Squash, Collard Greens, Delicata Squash,
Kale, Leeks, Sweet Dumpling Squash, Sweet Potatoes, Turnips, Winter Squash

Vegetables In Summer: Beets,
Bell Peppers, Butter Lettuce, Chayote Squash, Chinese Long Beans, Corn,
Crookneck Squash, Cucumbers, Eggplant, Endive, Garlic, Green Beans, Green Soybeans
(Edamame), Jalapeno Peppers, Lima Beans, Manoa Lettuce, Okra, Peas, Radishes,
Shallots, Sugar Snap Peas, Summer Squash, Tomatillo, Tomatoes, Winged Beans,
Yukon Gold Potatoes, Zucchini

 

 

Vegetable Calories

Vegetable

Serving

Calories

Kilojoules

Carbs

(g)

Protein

(g)

Fat

(g)

Asparagus

raw, 4 medium spears, 2oz

11

48

2.2

1.3

0.1

Beans, Kidney

boiled, 1/2 cup, 3oz

108

451

19.4

7.2

0.4

Broccoli

1 cup chopped, 3oz

35

146

5.6

2.4

0.3

Cabbage

1 cup shredded, 5oz

41

172

9.8

2.1

0.1

Carrots

1 cup chopped

52

219

12.3

1.3

0.3

Cauliflower

1 cup chopped, 3.5oz

23

95

4.1

1.8

0.4

Celery

1 cup chopped, 3.5oz

14

58

3.6

0.7

0.2

Corn
(kernels)

1/2 cup kernels, 3.5oz

354

1479

82.3

10.8

4.3

Corn on cob

1 large ear, 5.5oz

140

588

33.3

4.7

1.1

Cucumber

1/2 cup slices (with skin), 2oz

7

28

1.3

0.3

0.1

Lentils

1/2 cup boiled, 3.5oz

115

480

19.9

8.9

0.4

Lettuce
(iceberg)

1 cup shredded, 1.9oz

8

35

1.7

0.5

0.1

Mushrooms

1/2 cup pieces, 2.5oz

20

83

3.8

1.4

0.4

Onion

1/2 cup chopped, 3oz

36

150

8.6

0.8

0.1

Peas

1/4 cup, 1.5oz

36

151

6.7

2.3

0.1

Peppers (bell
or sweet)

1 cup sliced, 3.2oz

18

77

4.2

0.8

0.2

Potatoes

1 potato, baked with skin, 7oz

255

1065

58.1

7.0

0.4

Pumpkin

1/2 cup mashed, 4oz

23

95

5.6

0.8

0.1

Spinach

1/2 cup, 3oz

20

82

3.2

2.6

0.3

Sweet potato

1 cup, baked, with skin, 7oz

180

752

41.4

4.0

0.4

Tomato

1 tomato, raw, 2.2oz

11

47

2.4

0.6

0.1