What’s in season + how to use and store it

After a long winter of root vegetables and hearty vegetables, spring produce brings color back to the hallway.

Farmers markets are starting to stock up with crisp greens, tender asparagus, bright berries and sweet peas. Here’s what’s in season this spring, along with simple ways to use and store it.

Why seasonal produce is important

When fruits and vegetables are in season locally, they are typically harvested at peak ripeness. This means better taste and texture and often better value.

Out-of-season produce is usually shipped long distances or grown in controlled environments, which can increase costs. Seasonal supply tends to lower prices due to abundance (2).

Strategically planning meals around what’s in season is one of the simplest ways to eat more fruits and vegetables without spending too much.

Spring vegetables

1. Asparagus

Few vegetables feel more at home on a spring plate than asparagus.

Nutrient Highlights:
It provides vitamin K and antioxidants (4).

How to use it:

• Fry with olive oil and lemon
• Toss in pasta or cereal bowls
• Add to spring salads
• Serve alongside grilled proteins for a simple seasonal side

Tips for storage: Asparagus should be stored vertically with cut ends on a wet absorbent pad (5).

2. Butter salad

Soft, delicate and slightly sweet, butter lettuce lends itself to lighter spring meals.

Nutrient Highlights:
It provides vitamin A and folate and hydration thanks to its high water content (6).

“Leafy greens like butter lettuce are an easy way to add volume and extra nutrients to meals.” Emily Sullivan, RD, MyFitnessPal Registered Dietitian.

How to use it:

• Build fresh salads
• Layer in sandwich
• Use as a wrap instead of tortillas, as in ours Zesty shrimp salad wrapswhich pairs crisp lettuce with bright citrus flavors for a lighter, seasonal meal.

Tips for storage: Wrap butter lettuce loosely in a dry paper towel and store in a partially open or perforated bag in the crisper drawer (the coldest place), away from apples or tomatoes (5).

3. Radishes

Bright and peppery, they add contrast and crunch to spring dishes. “Radishes are underrated. Their crunchy texture and spicy flavor add intrigue and freshness to your meals,” adds Sullivan.

Nutrient Highlights:
They provide vitamin C and plenty of water for hydration (7).

How to use them:

• Cut into salads
• Put them in a “quick pickle” and put them in cereal bowls
• Fry or saute for a milder taste

Tips for storage: Cut off the greens, then store radishes unwashed in a perforated or partially open bag (or with a damp paper towel) in the coldest part of the refrigerator (5).

4. Spinach

Versatile and nutritious spinach works in everything from fresh salads to warm spicy dishes.

Nutrient Highlights:
Spinach provides iron, folate, vitamin K and antioxidants (8,9).

How to use it:

• Add to omelettes
• Blend into smoothies
• Toss in salads
• Fold it into hearty dishes like ours Quinoa Spinach Scramble for a protein-rich breakfast.

Tips for storage: Store spinach (whole or cut) in a breathable bag or container in the coldest part of the refrigerator at about 32–38°F (0–3°C) with high humidity, avoiding freezing (5).

5. Arugula

With its peppery bite, arugula adds a bold, fresh flavor to salads and savory dishes.

Nutrient Highlights:
Arugula provides vitamin K, vitamin A and antioxidants (10,11).

How to use it:

• Toss in simple salads
• Layer in sandwich
• Sprinkle over pizza or pasta

Tips for storage: Store arugula in a breathable bag or container in the coldest part of the refrigerator at about 32–36 °F (0–2 °C) with high humidity, keeping it away from apples and tomatoes (5).

6. Peas (snap, snow and English)

Sweet and crunchy peas bring freshness, flavor and texture to meals.

Nutrient Highlights:
They offer fiber, vitamin C, and plant-based protein (12).

How to use them:

• Toss in pasta
• Add to stir fries
• Mix in cereal bowls

Tips for storage: Store peas in the coldest part of the refrigerator at around 32°F (0°C) in a breathable bag with high humidity, avoiding letting them get wet (5).

7. Artichokes

Spring’s quintessential vegetable, artichokes bring hearty texture and subtle flavor to seasonal cooking.

Nutrient Highlights:
Rich in fiber and packed with antioxidants (13,14).

How to use them:

• Steam and dip
• Add artichoke hearts to salads or pasta
• Grill for a smoky flavor

Tips for storage: Store artichokes in the coldest part of the refrigerator at about 32°F (0°C) with very high humidity (you can store them in a loose plastic bag). Keep them cold, but not frozen, and handle them carefully to avoid bruising (5).

Spring fruits

1. Strawberry

Bright and juicy, strawberries are one of the season’s most recognizable fruits.

Nutrient Highlights:
They are rich in vitamin C and provide around 3 g of fiber per serving. cup (15).

How to use them:

Tips for storage: Store strawberries in the refrigerator at 32°F (0°C) in their original vented container. Keep them dry and do not wash them until ready to eat, remove any damaged berries (5).

2. Blackberry

Deep in color and naturally sweet, blackberries are one of the more fiber-rich fruits you can find.

Nutrient Highlights:
Very high in fiber and vitamin C, and rich in anthocyanin antioxidants (the pigments that give them their deep purple color). They also provide vitamin K and manganese, while being naturally low in calories (16,17).

How to use them:

• Add to yogurt
• Stir in oatmeal
• Blend into smoothies
• Toss in fruit salads

Tips for storage: Store blackberries in the refrigerator at 31–32°F (0°C) in their vented container, keeping them dry and away from ethylene, and use within a few days for best quality (5).

3. Apricots

Soft and slightly tart apricots add brightness to both sweet and savory dishes.

Nutrient Highlights:
They provide a good amount of vitamin A and fiber (18).

How to use them:

• Cut into salads
• Add to cereal bowls
• Lightly grill until caramelized

Pro tip: They go well with greens such as spinach and arugula.

Tips for storage: Store apricots in the refrigerator at 32°F (0°C) with high humidity. Handle them carefully to prevent bruising. Let them ripen at room temperature before eating if necessary (5).

4. Pineapple

Naturally sweet and refreshing, pineapple adds a tropical element to spring meals. “Pineapple can help satisfy sweet cravings while still providing important nutrients,” adds Sullivan.

Nutrient Highlights:
Very high content of vitamin C and manganese. It also provides small amounts of vitamin B6 and fiber (19).

How to use it:

• Cut and add to fruit salads
• Grill for caramelized sweetness
• Blend for smoothies
• Or use it as a base for ours Pineapple Turmeric Smoothie Bowlwhich pairs tropical fruit with warming spices for a bright, spring-ready breakfast.

Tips for storage: Store whole pineapple at cool room temperature for a few days, or refrigerate if storing longer; once cut, refrigerate and use within several days (5).

5. Kiwi fruit

With its bright green interior and tart flavor, kiwis add both color and contrast to fruit dishes.

Nutrient Highlights:
Extremely high content of vitamin C and a good source of fiber and vitamin K (20).

How to use it:

• Cut into yogurt or oatmeal
• Add to fruit salads
• Blend into smoothies
• Layer on whole grain toast with ricotta or yogurt for a balanced snack

Its bright acidity pairs particularly well with sweeter spring fruits such as strawberries.

Tips for storage: Store kiwifruit in the refrigerator at 32°F (0°C) and keep them away from fruits such as apples that produce ethylene. They will last for several months when kept cold. Let them sit at room temperature to ripen before eating (5).

6. Bananas

Naturally sweet and easy to grab on the go, bananas are a staple fruit.

Nutrient Highlights:
Best known for their potassium content and a good source of vitamin B6. They also provide carbohydrates for energy, fiber, and small amounts of vitamin C and magnesium (21).

How to use them:

• Cut into oatmeal
• Blend for smoothies
• Combine with nut butter
• Or try ours Banana split on a stick for a playful, balanced snack or dessert.

Because bananas are consistently affordable, they help balance the cost of other seasonal fruits.

Tips for storage: Store bananas at room temperature until ripe. Do not refrigerate green bananas as cold temperatures can damage them. Once they are ripe, you can refrigerate them to slow down further ripening (5).

Seasonal production vs. off season: A budget comparison

When fruit and vegetables are in season locally, supply increases and prices often fall as a result. In contrast, off-season produce is typically imported or grown in controlled environments, which adds transportation and production costs and can drive up prices (2).

To see the difference for yourself, compare the same item across seasons, for example strawberries in June versus January.

And to make the most of it, watch weekly ads for seasonal promotions. At farmers markets, you can also find better deals close to closing time, when vendors want to sell off remaining inventory.

“Buying in-season items can be a great way to stretch a grocery budget without sacrificing nutrition,” Sullivan explains.

Logging of spring products in MyFitnessPal

Fresh produce does not come with barcodes, but logging does not have to be complicated. With MyFitnessPal’s Meal Scan feature, you can quickly log fruits and vegetables, whether you’re at the farmer’s market or preparing at home.

Logging your products can help you notice patterns in your eating habits and spot gaps over time. As Sullivan explains, “Tracking product intake can help people see patterns — like whether they’re consistently getting enough fiber or variety.”

Frequently asked questions (Frequently Asked Questions)

• Are seasonal produce more nutritious?
  In-season produce is often harvested at peak ripeness, which can improve flavor and nutrient retention, although overall nutrient content depends on storage and handling (1).
• Are farmers market produce cheaper than grocery store produce?
  It can be, especially when items are in peak season. Comparison of price per pound helps determine the value (2).
• Can frozen produce be as nutritious as fresh?
  Yes. Frozen fruits and vegetables are often processed shortly after harvest and retain comparable nutrient levels (22).

Bottom line

Spring produce offers better taste, strong nutritional value and often better prices when you buy what is in season. Planning meals around what’s fresh—and storing it properly—can help reduce waste and stretch your grocery budget. If you want to see how these seasonal choices support your nutrition goals, MyFitnessPal makes it easy to log fresh fruits and vegetables and keep track of your intake over time.