See the fruits and vegetables in season in March with this seasonal produce guide. Plus, discover nutrition facts about each produce.
Fruits and Vegetables in Season in March
1. Artichoke
The artichoke is in season twice a year: between March and June and between September and October. It’s a vegetable and also called a globe artichoke and French artichoke.
The head of flower buds is the part we eat. However, it’s only edible before the flowers bloom, so it needs to be harvested at the right time.
Artichoke is very healthy. It’s high in folate, a nutrient that’s needed for healthy blood. Other nutrients in the vegetable include vitamin K, phosphorus, magnesium, and even some protein.
2. Arugula
Arugula, or rocket, is a type of leafy green. It’s a cruciferous vegetable, so it’s related to produce like cauliflower, broccoli, and kale.
In season in early spring and fall, arugula is known for its peppery and earthy flavor. It works best in savory recipes, like salads or pizza.
The vegetable is mostly made of water, but it also contains vitamin K and folate. There’s also some magnesium, calcium, vitamin C, and vitamin A.
3. Asparagus
Asparagus is picked between February and June. It’s a spring vegetable that’s eaten when it’s young.
High in calcium, vitamin B6, fiber, and vitamin C, asparagus is so good for you. Vitamin C is especially important because it’s needed for a healthy immune system.
4. Avocado
Native to the Americas, avocado is a popular fruit. Its peak season depends on the location, but in the U.S., it typically falls between February and September.
Avocado is known for its high content of healthy unsaturated fats, which are good for the heart and brain. These fats also give the fruit a buttery and creamy texture.
Other nutrients in avocado include vitamin K, vitamin B5, and vitamin C. It also contains magnesium, a nutrient that supports the bones and heart.
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5. Banana
Banana is in season throughout the entire year, including March. In botany, it’s actually considered a berry!
The fruit is packed with potassium, a mineral that’s needed for healthy blood pressure. This is key because high blood pressure can increase the risk of heart disease.
It’s also rich in fiber, an essential nutrient that supports good gut health. Fiber prevents digestive issues and promotes regular bowel movements.
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6. Broccoli
As a cruciferous vegetable, broccoli is related to vegetables like kale, cauliflower, Brussels sprouts, and arugula.
It’s in season in the cooler months, between October and April. This means it’s in season during March as well.
Eating broccoli is a great way to increase your intake of essential nutrients, including vitamin C, fiber, vitamin K, and potassium. It’s high in antioxidants as well.
7. Cabbage
Cabbage is in season between January and June. It’s a type of cruciferous vegetable, just like broccoli, arugula, and kale.
When cooked, cabbage develops a pungent smell that some people don’t like. But it’s still worth eating because it’s rich in essential nutrients.
Examples include vitamin K, which supports healthy blood, and vitamin C, which promotes good immune function.
8. Carrot
Carrots are best between October and April, so it’s in season during March as well. The root vegetable comes in many varieties and colors, though the orange type is the most common.
A versatile vegetable, carrots can be eaten raw or cooked. They’re a great source of vitamin A, vitamin K, vitamin C, and antioxidants like lycopene and anthocyanins.
Antioxidants are important because they keep your cells healthy, potentially reducing the risk of disease.
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9. Cauliflower
Cauliflower is related to broccoli, kale, and other cruciferous vegetables. It has a similar shape as broccoli, but it’s white with a light green stem.
The vegetable peaks in the cooler months, between December and March. Key nutrients in cauliflower include vitamin C, iron, vitamin B6, and antioxidants.
10. Collard Greens
Another member of the cruciferous family, collard greens are related to kale, Brussels sprouts, arugula, and broccoli.
The large, dark green leaves are in season between January and April. They provide iron, vitamin B6, and vitamin C, which is essential for healthy immunity.
11. Kiwi
Kiwi is also called kiwifruit or Chinese gooseberry. Typically, it peaks between October and May, but the exact season depends on where it’s grown.
Known for its tart and sweet flavor, kiwi is delicious in smoothies. It will add essential nutrients like vitamin C, vitamin K, vitamin E, and antioxidants.
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12. Lemon
Lemons peak during the winter months, generally between December and April or May, depending on where they’re grown.
Native to Asia, lemons are usually used for their juice. It’s tart, sweet, and bright, making it a delicious flavoring ingredient.
The citrus fruit is high in vitamin C, which supports immune function and good skin health. That’s because vitamin C helps make collagen, the main protein in the skin.
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13. Lime
Limes, like lemons, are citrus fruits. Their juices are used to flavor recipes, such as sauces or iced teas.
In general, the fruits are in season between January and April, then again between October and December. Though this might vary by location.
The most important nutrient in lime juice is vitamin C, making it great for immunity. The pulp also contains antioxidants.
14. Mandarin
Mandarin oranges are small and easy to peel, making them a great snack. They’re sweeter than regular oranges.
It’s in season during the cooler months, including March. It peaks between November and April.
Eating mandarin oranges is tasty way to get more vitamin C. By getting enough of the nutrient, you can boost your immunity and protect your cells.
15. Orange
Like other citrus fruits, oranges are in season during the cooler months. This can range between November and March, depending on the variety.
Oranges are best known for their rich vitamin C content, though they also have fiber and vitamin A.
16. Pear
Pears are usually a fall fruit. But some varieties, like the Bosc pear, are in season until March.
Thanks to their sweet and slightly floral flavor, pears are so tasty. They can also be eaten raw or cooked in sweet and savory recipes.
Adding pears to your diet will increase your nutrient intake. Examples of pear nutrients include vitamin C, calcium, fiber, and antioxidants, which can help prevent disease.
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17. Pineapple
Pineapple season starts in March and continues until the summer months. It’s a sweet, tart fruit that’s so good in tropical smoothies.
Rich in vitamin C, pineapple is excellent for immunity. The fruit also has calcium, vitamin B6, iron, and magnesium.
Plus, pineapple contains bromelain, an enzyme that helps the body digest protein. This makes the fruit ideal for gut health.
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18. Strawberries
The peak season for strawberries can vary, but in general, it ranges between February and July.
A popular berry, strawberries are sweet and slightly tart. You can eat them raw and cooked, and they’re great in smoothies both fresh and frozen.
Strawberries hold many important nutrients, including vitamin C and fiber. They’re also high in anthocyanins, or antioxidant plant pigments.
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19. Sweet Onion
Sweet onions are root vegetables. They’re usually in season in the spring, including March, until the end of summer.
In cooking, sweet onions are staple ingredients. The vegetable is often used as a flavoring ingredient in recipes.
Nutrients found in sweet onions include fiber, vitamin C, iron, and magnesium. They also have vitamin B6, which supports a healthy nervous system.