Nutrition Topics
October 9, 2020

Autumn Eats: October and November seasonal Foods To Include In Your Diet

By Maria Tikka RNutr, MMedSci
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Updated: 21 September 2025

What do we mean by “seasonal foods” ?

According to the Department for Environment, Food and Rural Affairs, seasonal foods are those which are produced outdoors during their natural season (according to the place they are produced), without using other techniques that require extra enegry (eg. using a greenhouse).

  • If the food is consumed at the same season and climatic zone where it is naturaly produced, then the seasonality is local.
  • If the food is naturally produced but consumed at a different climatic zone, the seasonality is global.

For example, tomatoes in the UK are produced between July and October and they are considered seasonal foods during these months . When they are consumed within the UK during the same season, then we have local seasonality.

Lovely October and November seasonal foods to consume !

The foods below are seasonal during October and November (not nessecarily only during these months though) and can be found at the grocery stores throughout the whole year, either fresh or frozen or tinned! Did you know that autumn is actually their natural season?

In the tables below you will find data on macronutrients, important micronutrients as a part of their recommended intake (RI) and glycaemic index for these foods.

Vegetables and Fruit ,

Pumpkin

Of course pumpkin was going to be the first food the list!

Use pumpkin cubes to make amazing autumn soups, salads and pies!
One cup (122g) of raw pumkin cubes contains:
Energy18 kcal
Total Fats0.5g
Saturated Fat0.1
(Net) Carbohydrates2.7g
Sugars2g
Fibre0.6g
Protein 0.9g
Vitamin C17.1 mg (21%RI)
Vitamin B10.2 mg (18%RI)
Vitamin A92 ug (11%RI)
Vitamin E1.3 mg (11% RI)
Glycaemic Index0

Potatoes

Potatoes are a staple for so many people throught the world. They can definitely be a part of a healthy balanced diet when they are cooked in a healthy way;

Steaming, baking in cooking paper, spraying with vegetable oil or cooking them in vegetable juice could be great healthier alternatives to frying!

Potatoes are starchy vegetables and they do not count as 1 of your 5 a day regarding fruit and vegetable consumption.

1 medium raw potato (213g) contains:
Energy179 kcal
Total Fats0.5g
Saturated Fat0
(Net) Carbohydrates38g
Sugars1.9g
Fibre4.3g (17%RI)
Protein 4.1g
Vitamin C29.8 mg (37%RI)
Vitamin B10.43 mg (39%RI)
Vitamin B60.3 mg (21%RI)
Vitamin B5 (Pantothenic acid)0.94 mg (16% RI)
Vitamin B9 (Folate)27.7 ug (14%RI)
Potassium944 mg (47%RI)
Glycaemic Index82
  • A large portion of chips (180g) , fried in vegetable oil contains 362 kcal and 12g total fats. GI: 75
  • 1 cup (180g) of boiled potatoes contains 119 kcal and 0g fats. GI: 78

Parsnips

Parsnips count as 1 of your 5 a day according to the NHS, while they could be higher in carbohydrates compared to non-starchy vegetables. Mixing with/replacing part of potatoes with parsnips could be a lovely way to add 1 of your 5 a day in soups and stews!

1 cup (120g) of raw parsnips contains:
Energy88 kcal
Total Fats1.3g
Saturated Fat0.2g
(Net) Carbohydrates14g
Sugars6.6g
Fibre5.6g (22%RI)
Protein 2.2g
Vitamin C20.4 mg (26%RI)
Vitamin B10.28 mg (25%RI)
Vitamin B9 (Folate)104 ug (52%RI)
Potassium540 mg (27%RI)
Manganese0.6mg (30% RI)
Phosphorus89 mg (13% RI)
Glycaemic Index97

Carrots

1 cup (130g) of raw chopped carrots contains:
Energy57 kcal
Total Fats0.5g
Saturated Fat0.1g
(Net) Carbohydrates10g
Sugars9.4g
Fibre5.1g (20%RI)
Protein 0.6g
Vitamin A2549 ug (319%RI)
Vitamin B10.17 mg (15%RI)
Vitamin K17.2 ug (10%RI)
Glycaemic Index47

Swede

Sweet, especially steamed, and you will love it if you usually find vegetables a little bitter! High in vitamins B and C, it is also a good source of calcium and very low in energy!

1 medium (276g, flesh only) contains:
Energy83 kcal
Total Fats0.8g
Saturated Fat0g
(Net) Carbohydrates14g
Sugars13g
Fibre6.6g (26%RI)
Protein 1.9g
Vitamin C(86 mg) 107%RI
Vitamin B10.41 ug (38%RI)
Vitamin B9 (Folate)86 ug (43% RI)
Vitamin B33.6mg (22%RI)
Potassium469 mg (23% RI)
Calcium146 mg (18%RI)
Phosphorus 110 mg (16%RI)
Glycaemic Index72

Example recipe with a plant-based source of protein: Red lentil soup with carrots and swede

red lentil soup served in a bowl on a napkin with strawberry pattern. A heart made of square carrot and swede chunks decorates the soup.
Red lentil soup. Plant-based recipe, source of fibre and protein.

Apples

1 medium apple (174g, skin and flesh) contains:
Energy104 kcal
Total Fats0.9g
Saturated Fat0.2g
(Net) Carbohydrates22g
Sugars20g
Fibre2.1g (8%RI)
Protein 1.1g
Vitamin C(10.4 mg) 13%RI
Vitamin K19.7 ug (13%RI)
Potassium174mg (9% RI)
Glycaemic Index38

Pears

1 medium pear (160g, skin and flesh) contains:
Energy88 kcal
Total Fats0g
Saturated Fat0g
(Net) Carbohydrates19g
Sugars17g
Fibre4.3g (17%RI)
Protein 0.5g
Vitamin C(4.8 mg) 6%RI
Vitamin K15.8 ug (8%RI)
Potassium168 mg (8% RI)
Glycaemic Index38

Cranberries

Seasonal only in November! You can enjoy them dried or raw. Very low energy, high fibre, and an ideal topping for your desserts!

20 cranberries (40g, skin and flesh) contain:
Energy9 kcal
Total Fats0g
Saturated Fat0g
(Net) Carbohydrates1.4 g
Sugars1.4 g
Fibre1.5g (6%RI)
Protein 0g
Vitamin C(5.2 mg) 7%RI
Glycaemic Index70

References

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Summary
Best UK autumn foods in season to include in your diet
Article Name
Best UK autumn foods in season to include in your diet
Description
Most nutritious seasonal foods in the UK during October and November, for those who prefer eating fresh foods or looking for autumn recipe ideas!
Author

About The Author

My name is Maria Tikka. I am an AfN Registered Nutritionist (RNutr) and a biologist. I post about nutrition topics, healthy lifestyle tips, weight management advice and healthy recipes!

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