Spring Produce Guide: What’s in Season, How to Use It, and How to Store It

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

Farmers markets start filling 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 Matters

When fruits and vegetables are in season locally, they’re typically harvested at peak ripeness. That means better flavor and texture, and often better value.

Out-of-season produce is usually shipped long distances or grown in controlled environments, which can increase cost. 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 overspending.

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:

• Roast with olive oil and lemon
• Toss into pasta or grain bowls
• Add to spring salads
• Serve alongside grilled proteins for a simple seasonal side

Storage tip: Asparagus should be stored vertically with cut ends on a wet absorbent pad (5).

2. Butter Lettuce

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 into sandwiches
• Use as a wrap instead of tortillas, like in our Zesty Shrimp Lettuce Wraps, which pairs crisp lettuce with bright citrus flavors for a lighter, seasonal meal.

Storage tip: Wrap butter lettuce loosely in a dry paper towel and store it in a partly open or perforated bag in the crisper drawer (coldest spot), away from apples or tomatoes (5).

3. Radishes

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

Nutrient highlights:
They provide vitamin C and a lot of water for hydration (7).

How to use them:

• Slice into salads
• Put them in a “quick pickle” and add to grain bowls
• Roast or sauté for a milder flavor

Storage tip: Trim off the greens, then keep radishes unwashed in a perforated or partly open bag (or with a damp paper towel) in the coldest part of the fridge (5).

4. Spinach

Versatile and nutrient-dense, spinach works in everything from fresh salads to warm savory dishes.

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

How to use it:

• Add to omelets
• Blend into smoothies
• Toss into salads
• Fold it into hearty dishes like our Quinoa Spinach Scramble for a protein-filled breakfast.

Storage tip: Store spinach (whole or cut) in a breathable bag or container in the coldest part of the fridge at about 32–38°F (0–3°C) with high humidity, and avoid freezing (5).

5. Arugula

With its peppery bite, arugula adds 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 into simple salads
• Layer into sandwiches
• Sprinkle over pizza or pasta

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

6. Peas (Snap, Snow, and English)

Sweet and crisp, 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 into pasta
• Add to stir-fries
• Mix into grain bowls

Storage tip: Store peas in the coldest part of the fridge at about 32°F (0°C) in a breathable bag with high humidity, and avoid letting them get wet (5).

7. Artichokes

Spring’s standout 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

Storage tip: Store artichokes in the coldest part of the fridge at about 32°F (0°C) with very high humidity (you can keep them in a loose plastic bag). Keep them cold but not frozen, and handle gently to avoid bruising (5).

Spring Fruits

1. Strawberries

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

Nutrient highlights:
They’re rich in vitamin C and provide about 3g of fiber per cup (15).

How to use them:

• Top yogurt or oatmeal
• Add to salads
• Or create this Oatmeal Strawberry Cookie Pie recipe with it.
  

Storage tip: Store strawberries in the fridge at 32°F (0°C) in their original ventilated container. Keep them dry, and don’t wash until ready to eat, remove any damaged berries (5).

2. Blackberries

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 into oatmeal
• Blend into smoothies
• Toss into fruit salads

Storage tip: Store blackberries in the fridge at 31–32°F (0°C) in their vented container, keep 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:

• Slice into salads
• Add to grain bowls
• Grill lightly for caramelization

Pro-tip: They pair well with greens like spinach and arugula.

Storage tip: Store apricots in the refrigerator at 32°F (0°C) with high humidity. Handle them gently to prevent bruising. Allow them to ripen at room temperature before eating if needed (5).

4. Pineapple

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

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

How to use it:

• Slice and add to fruit salads
• Grill for caramelized sweetness
• Blend into smoothies
• Or use it as the base for our Pineapple Turmeric Smoothie Bowl, which pairs tropical fruit with warming spices for a bright, spring-ready breakfast.

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

5. Kiwifruit

With its bright green interior and tangy flavor, kiwifruit adds both color and contrast to fruit dishes.

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

How to use it:

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

Its bright acidity pairs especially well with sweeter spring fruits like strawberries.

Storage tip: Store kiwifruit in the fridge at 32°F (0°C) and keep them away from fruits like apples that produce ethylene. They last for 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:

• Slice into oatmeal
• Blend into smoothies
• Pair with nut butter
• Or try our 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.

Storage tip: Store bananas at room temperature until ripe. Do not refrigerate green bananas, as cold temperatures can damage them. Once ripe, you can refrigerate them to slow further ripening (5).

Seasonal Produce vs. Out-of-Season: A Budget Comparison

When fruits and vegetables are in season locally, supply increases, and prices often drop as a result. In contrast, out-of-season produce is typically imported or grown in controlled environments, which adds transportation and production costs and can drive prices up (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 out of it, watch weekly ads for seasonal promotions. Also, at farmers markets, you may find better deals near closing time, when vendors are looking to sell remaining inventory.

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

Logging Spring Produce in MyFitnessPal

Fresh produce doesn’t come with barcodes, but logging it doesn’t have to be complicated. With MyFitnessPal’s Meal Scan feature, you can quickly log fruits and vegetables whether you’re at the farmers market or prepping at home.

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

Frequently Asked Questions (FAQs)

• Is seasonal produce more nutritious?
  Seasonal produce is often harvested at peak ripeness, which can improve flavor and nutrient retention, though overall nutrient content depends on storage and handling (1).
• Is farmers market produce cheaper than grocery store produce?
  It can be, especially when items are in peak season. Comparing price per pound helps determine 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 flavor, strong nutritional value, and often better prices when you buy what’s 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 those seasonal choices support your nutrition goals, MyFitnessPal makes it easy to log fresh fruits and vegetables and keep track of your intake over time.

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