Fruits & Vegetables

Sri Lanka like every country with a tropical climate has a large assortment of fruits. The farmers in our network are following eco-friendly and sustainable methods of cultivation, offering the best quality seasonal and chemical-free produce such as: Papaya, Lemon, Pineapple, Passionfruit, Banana, Mango, Avocado and Green Orange

The benefits of tropical fruit in Sri Lanka is that they are very rich in vitamins, have good anti-inflammatory properties and are recommended for re-mineralizing and rehydrating the body, which is very useful in a country with a hot climate, as the body loses a lot of minerals salts when sweating.

BANANA

Nutritive Values
(per 100g edible portion)
Energy 116.0 k cal
Protein 1.2 g
Fat 0.3 g
Carbohydrates 27.2 g
Calcium 17.0 mg
Phosphorus 36.0 mg
Iron 0.9 mg
Carotene 78.0 mcg
Thiamine 50.0 mcg
Riboflavine 80.0 mcg
Vitamin C 7.0 mcg

PAPAYA

Nutritive Values
(per 100g edible portion)
Water 90.8g
Energy 32.8k cal
Protein 0.6g
Fat 0.1g
Carbohydrates 7.2g
Calcium 17.0mg 
Phosphorus 13.0mg
Iron 0.5mg
Carotene 666.0 g
Thiamine 40.0 g
Riboflavine 250.0 g
Vitamin C 57.0 g
   

MANGO

Nutritive Values
(per 100g edible portion)
Water 81.0 g
Energy 74 k cal
Protein 0.6 g
Lipids 0.4 g
Carbohydrates 16.9 g
Calcium 14 mg
Phosphorus 16 mg
Iron 1.3 mg
Carotene 2743 micro g
Thiamin 80 micro g
Riboflavin 90 micro g
Niacin 0.9 mg
Vitamin C 16 mg

GREEN/SWEET ORANGE

Nutritive Values
(per 100g edible portion)
Energy 48.0k cal
Protein 0.7g
Fat 0.2g
Carbohydrates 10.9g
Calcium 26.0mg
Phosphorus 20.0mg
Iron 0.3mg
Carotene 1104.0mg
Thiamine 60.0ug
Riboflavin 20.0ug
Vitamin C 64.0mg


Vegetables

The vegetables produced by farmers in our network come from home gardens and mostly small plots of land from families and have formed small-scale societies to work together with Ecowave. Ecowave provides assistances to practice organic and sustainable agricultural techniques in order to guarantee chemical free products.The presence of home gardens enable these families to satisfy their personal needs of food, to guarantee a varied diet and to get a further income obtained by selling the products grown to locals and tourists.

Vegetable Nutritional Chart

KANKUN

Nutritive Values
(per 100g edible portion)
Energy 28 kilo cal 
Protein 2.9 g 
Fat 0.4 g 
Carbohydrates 3.1 g 
Calcium 110 mg
Phosphorus 46 mg
Iron 3.9 mg 
Carotene 1980 mcg 
Thiamine 50 mcg
Riboflavine 130 mcg
Vitamin C 137 mg

OKRA

Nutritive Values
(Serving size = 1 cup of boiled okra. No added salt)
Energy 35 cal
Protein 3.0 g 
Fat 0.4 g 
Potassium 216 g 
Calcium 123 mg 
Magnesium 58 mg
Iron 0.45 mg
Selenium 0.6 mcg
Thiamine 0.211 mg
Riboflavine 0.088 mcg
Vitamin C 26.1 mg
Zinc 0.69 mg
Fibre 4.0 g