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A food nutrition database built on USDA FoodData Central. Search calories, protein, vitamins and minerals per 100g, compare foods side by side, and explore nutrient rankings.

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Data source: USDA FoodData Central (Public Domain) © 2026 NutriDB

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WinterDecember

What's in Season in December?

New-crop citrus, pomegranates, and winter brassicas — immune-season eating between holiday parties.

December brings the new citrus crop — the first truly great navel oranges, plus early grapefruit from Texas and mandarins in every stocking. Pomegranates peak now too, and their jewel-like arils are one of the easiest ways to add polyphenols and fiber to holiday tables. Between parties and cookie trays, seasonal fruit is the simplest countermeasure to the month’s sugar load.

Immune season is in full swing, and the produce that helps is the produce that’s in season: vitamin C from citrus and brassicas, zinc from oysters and legumes to round out plant-heavy meals, and vitamin D — scarce from December sun at US latitudes — from fatty fish and UV-exposed mushrooms. Frost-sweetened kale, cabbage, and Brussels sprouts carry the vegetable side through the holidays.

December Seasonal Produce at a Glance

ProducePeak SeasonNutrition & Buying Notes
Navel orangesDec–Mar (new crop)The season’s first and juiciest; 47 kcal per 100g with 2g fiber
PomegranatesOct–Jan (peak)Arils add polyphenols, fiber, and color to salads and desserts
GrapefruitDec–AprTexas Rio Star season opens; check for medication interactions (statins)
Mandarins & clementinesNov–FebPortable, kid-friendly vitamin C during peak cold-and-flu weeks
KaleOct–MarFrost-sweetened and at its best; 254mg calcium per 100g
Brussels sproutsSep–FebHoliday-table regular; fiber, protein, and vitamin C
Sweet potatoesOct–FebBeta-carotene and potassium between richer holiday meals
Shiitake mushroomsYear-roundUV-exposed mushrooms are one of the few non-animal vitamin D sources
Green cabbageNov–MarBudget-friendly vitamin C; slaws balance heavy December menus

Nutrients to Focus on in December

  • Vitamin C — Citrus season peaks exactly when colds do — an easy daily habit
  • Vitamin D — December sun is too weak at US latitudes; rely on fish, fortified foods, and mushrooms
  • Zinc — Supports immune cell production; oysters, meat, and legumes are top sources

Simple Recipe Ideas for December

Citrus and pomegranate winter salad

Ingredients

  • ・2 navel oranges, segmented
  • ・1/2 grapefruit, segmented
  • ・Pomegranate arils
  • ・Shaved fennel
  • ・Olive oil, honey, mint

Nutrition note: A vitamin C-dense palate cleanser for heavy holiday menus. Fennel adds fiber and crunch with almost no calories.

Roasted winter vegetable platter with shiitakes

Ingredients

  • ・Brussels sprouts, halved
  • ・Sweet potato wedges
  • ・Shiitake mushrooms
  • ・Olive oil, garlic, thyme
  • ・Balsamic glaze

Nutrition note: One tray covers fiber, beta-carotene, and mushroom vitamin D precursors — a party side that pulls nutritional weight.

Top Foods for December's Key Nutrients (Live Data)

Foods from USDA FoodData Central ranked by the nutrients worth focusing on in December, per 100g.

Foods highest in Vitamin C

View full ranking
  1. 1. Kale - NFY1214SU477mg
  2. 2. Kale - NFY1212EX422mg
  3. 3. Kale, frozen, cooked, boiled, drained, without salt418mg
  4. 4. Kale - NFY1214RH410mg
  5. 5. Kale, raw390mg
  6. 6. Kale - NFY1212E0378mg

Foods highest in Vitamin D

View full ranking
  1. 1. Egg, yolk, dried15.7μg
  2. 2. Egg, whole, dried9.7μg
  3. 3. Cheese, pasteurized process, American, vitamin D fortified7.5μg
  4. 4. Egg, yolk, raw, frozen, pasteurized5.8μg
  5. 5. Soy milk, sweetened, plain, refrigerated4.63μg
  6. 6. Cheese, pasteurized process cheese food or product, American, singles4.42μg

Foods highest in Zinc

View full ranking
  1. 1. pumpkin seeds (pepitas), raw10mg
  2. 2. Egg yolks, dried7.66mg
  3. 3. pumpkin seeds (pepitas), raw7.61mg
  4. 4. Egg yolks, dried7.46mg
  5. 5. Egg yolks, dried7.44mg
  6. 6. Egg yolks, dried7.37mg

Related Nutrition Articles

Vitamin C Foods →Vitamin D Foods →Zinc-Rich Foods →
← 🦃 NovemberAll months

Seasonality varies by region; nutrition data from USDA FoodData Central.