What's in Season in May?

Peak strawberries, sweet Vidalia onions, and the first cherries and apricots of the year.

May is peak strawberry month in California, which grows roughly 90% of US strawberries, and local crops begin in the South and mid-Atlantic. The first sweet cherries arrive from California orchards late in the month — a fruit whose potassium (around 230mg per 100g) and polyphenols have made it a favorite of sports-recovery research.

This is also the short, celebrated season of the Vidalia onion, Georgia’s famously mild sweet onion, in markets from late April through summer. Sweet onions are gentle enough to eat raw in salads and provide prebiotic fructans that feed beneficial gut bacteria. Round out the month with the last spring peas, radishes, and abundant leafy greens.

May Seasonal Produce at a Glance

Produce	Peak Season	Nutrition & Buying Notes
Strawberries	Apr–Jun (peak)	At their best and cheapest now; a top fruit source of vitamin C
Sweet onions (Vidalia)	Late Apr–Aug	Mild enough to eat raw; prebiotic fructans support gut bacteria
Cherries	May–Jul	Early California crop; about 230mg potassium per 100g plus polyphenols
Apricots	May–Jul	Short domestic season; orange flesh signals beta-carotene for vitamin A
Sugar snap peas	Apr–Jun	Last full month of the spring crop; fiber, vitamin C, and crunch
Radishes	Mar–May	Peppery, hydrating, and nearly calorie-free; roast to mellow the bite
Romaine lettuce	Mar–May	Salad season in full swing; provides folate and vitamins A and K
Baby spinach	Mar–Jun	Still tender before summer heat; folate and magnesium rich

Nutrients to Focus on in May

Vitamin C — Peak strawberries make hitting the daily value effortless
Potassium — Cherries, spinach, and new potatoes support blood pressure before summer heat
Vitamin K — Salad greens are abundant — key for bone and blood-vessel health

Simple Recipe Ideas for May

Strawberry, snap pea, and feta salad

Ingredients

・2 cups strawberries, halved
・1 cup sugar snap peas
・Butter lettuce or romaine
・Feta crumbles
・Honey-lime vinaigrette

Nutrition note: Sweet, salty, and crunchy with vitamin C from two sources. Add grilled chicken or chickpeas to turn it into a complete meal.

Grilled Vidalia onion and cherry salsa

Ingredients

・1 Vidalia onion, grilled in thick rings
・1 cup cherries, pitted and chopped
・Jalapeño, lime juice, cilantro
・Pinch of salt

Nutrition note: A no-added-sugar salsa for grilled fish or pork. Grilling caramelizes the onion’s natural sugars, and cherries add potassium and polyphenols.

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

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

Foods highest in Vitamin C

View full ranking

1. Spices, basil, dried1714.5mg
2. Spices, thyme, dried1714.5mg
3. Spices, sage, ground1714.5mg
4. Parsley, fresh1640mg
5. Spices, parsley, dried1359.5mg
6. Spices, coriander leaf, dried1359.5mg

Foods highest in Potassium

View full ranking

1. Leavening agents, cream of tartar16500mg
2. Leavening agents, baking powder, low-sodium10100mg
3. Parsley, freeze-dried6300mg
4. Beverages, tea, instant, decaffeinated, unsweetened6040mg
5. Beverages, tea, instant, unsweetened, powder6040mg
6. Spices, chervil, dried4740mg

Foods highest in Vitamin K

View full ranking