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October Seasonal Produce: Best Fruits and Vegetables

By Joe Boland

October 1, 2025

October is one of the most abundant months for fresh, local harvests. With the crisp autumn air and shorter days, farmers markets and grocery stores are overflowing with hearty vegetables, sweet fruits and nutrient-dense fall staples.

If you’ve ever wondered what fruits are in season in October or which October vegetables provide the best nutrition and flavor, this guide will walk you through the top choices.

Eating October seasonal produce not only ensures fresher taste and better nutrient density, but eating seasonally also often means more affordable prices compared to out-of-season imports. Plus, aligning your diet with the rhythm of the seasons can naturally diversify your nutrient intake, supporting an already healthy immune system, digestive health and overall wellness as cooler weather sets in.

Below, discover the best October foods, including October vegetables and October fruits that deserve spots on your plate this month — and that can appear in your October recipes.

Best October vegetables

What vegetables are in season in October? Here are some of the freshest and most available October vegetables:

1. Pumpkin

Pumpkins are the iconic vegetable of fall and perhaps the most recognizable symbol of October. Beyond their festive appearance, pumpkins are incredibly nutritious, boasting high levels of vitamin A from beta-carotene, along with fiber, potassium and antioxidants that support vision, immunity and heart health.

Smaller sugar pumpkins are sweeter and ideal for cooking, while larger varieties are better suited for carving or decorative use.

How to choose and store: When choosing pumpkins, look for ones that feel heavy for their size, with firm, unblemished skin and a sturdy stem. They store well in a cool, dry space for several weeks.

How to prepare: In the kitchen, pumpkins are versatile. You can roast cubes for hearty soups, puree into smoothies or sauces, or bake into classic pumpkin pie.

A favorite fall recipe is roasted pumpkin soup blended with coconut milk, garlic and spices for a creamy, comforting dish.

Here are some more pumpkins recipes to try:

• Spiced pumpkin bread

• Pumpkin spice cookies

• Pumpkin spice smoothie

• Baked pumpkin oatmeal (with protein!)

• Pumpkin spice French toast

• Pumpkin spice P=pancakes (with protein!)

• Pumpkin coffee cake, with walnut pepita crumble

• High-protein pumpkin spice latte recipe: hot or iced

2. Butternut squash

Butternut squash is one of the most popular October vegetables, prized for its sweet, nutty flavor and smooth texture. It’s rich in vitamins A and C, plus potassium and dietary fiber, making it a nutrient-dense addition to fall meals.

How to choose and store: Select squash with matte skin, firm texture and no green streaks, as these indicate maturity and flavor. Stored in a cool pantry, butternut squash can last up to a month, making it a great seasonal staple.

How to use: Roast it in the oven for a caramelized flavor, blend it into creamy butternut squash soup, or sauté cubes with garlic and rosemary as a savory side. For a creative twist, try stuffing roasted halves with quinoa, cranberries and nuts for a wholesome entrée.

Here are a couple more butternut squash recipes to try:

• Butternut squash bisque

• Butternut squash salad

3. Brussels sprouts

Brussels sprouts thrive in cooler weather, which is why they shine as an October seasonal produce pick. These mini cabbages are loaded with vitamin C, vitamin K and fiber, all of which support immune, bone and digestive health.

They also contain compounds like glucosinolates that may support healthy detox processes.

How to choose and store: When shopping, choose small sprouts with tightly packed leaves and a bright green color. Store them unwashed in the refrigerator for up to a week.

How to use: To bring out their natural sweetness, roast Brussels sprouts with olive oil and balsamic glaze, sauté them with garlic, or shred them raw into salads with apples and walnuts. This baked Brussels sprouts with honey glaze is a real winner.

4. Cauliflower

Cauliflower is a versatile cruciferous vegetable available in white, purple, orange and green varieties in October. It’s rich in vitamin C, choline and antioxidants, making it a valuable food for brain health and healthy immune system support.

How to choose and store: Look for compact, firm heads with crisp leaves still attached. Store cauliflower in the fridge for about a week.

How to use: Cauliflower can be roasted for a nutty flavor, steamed for a simple side, or transformed into cauliflower rice or mash as a low-carb substitute. For a seasonal recipe, try roasting cauliflower with turmeric and cumin for a warming dish.

Here are more cauliflower recipes to check out:

• Mashed cauliflower

• Roasted cauliflower hummus

• Keto collagen cauliflower mac and cheese

• Curried chicken cauliflower soup

5. Kale

Kale thrives in the chill of fall, making October the perfect time to enjoy its nutrient-dense leaves. Packed with vitamins A, C and K, as well as antioxidants and fiber, kale is considered a superfood that supports immunity, skin health and healthy detox processes.

How to choose and store: Choose crisp, dark leaves without signs of yellowing or wilting, and store them in the refrigerator for up to five days.

How to use: Kale can be massaged with olive oil and lemon for a tender salad base, blended into smoothies for an antioxidant boost, or baked into crunchy kale chips. A simple sauté with garlic and olive oil also makes a nourishing side dish.

Here are a couple more kale recipes to make:

• Collagen kale smoothie

• Kale quinoa cakes with lemon dill yogurt sauce

6. Sweet potatoes

Sweet potatoes are among the most beloved October foods thanks to their natural sweetness and nutritional profile. Rich in beta-carotene, vitamin C, fiber and complex carbohydrates, they provide steady energy while supporting vision and immune health.

How to choose and store: When choosing sweet potatoes, look for firm, smooth skins with no cracks or sprouting. Store them in a cool, dark pantry rather than the fridge.

How to use: They’re incredibly versatile in the kitchen. Bake them whole for a comforting side, mash with cinnamon and nutmeg, or roast into crispy sweet potato fries. They also make a nutrient-rich base for casseroles and pies.

Try these sweet potato recipes:

• Sweet potato casserole

• Sweet potato hummus

7. Beets

Beets add earthy sweetness and vibrant color to fall dishes. They’re high in folate, manganese and dietary nitrates, which may help support circulation and already healthy blood pressure levels. Beet greens are also edible and rich in vitamin K and calcium.

How to choose and store: Look for firm, round roots with fresh greens still attached, as this indicates freshness. Beets can be stored in the refrigerator for up to two weeks.

How to use: Roast them for a caramelized flavor, pickle them for tangy snacks or blend into hummus for a colorful, nutrient-rich dip. For a fall salad, pair roasted beets with goat cheese and walnuts. This DIY beauty collagen drink with beet, orange, strawberry & mint is another interesting way to use beets.

8. Cabbage

Cabbage is a hearty vegetable that flourishes in October. Rich in vitamins K and C as well as fiber, cabbage supports digestion, bone health and immune system function. It also contains antioxidants that can benefit overall health.

How to choose and store: Choose heavy, compact heads with crisp leaves. Stored in the refrigerator, cabbage can last for weeks, making it a budget-friendly staple.

How to use: It can be shredded into slaws, sautéed with garlic as a side dish, or fermented into sauerkraut or kimchi for probiotic benefits. A warming cabbage soup is another great seasonal recipe, as is this braised cabbage recipe.

9. Carrots

Carrots reach their sweetest flavor in the cool months, making them a top October vegetable. They’re packed with beta-carotene, vitamin A and antioxidants that support eye health and a healthy immune system.

How to choose and store: Choose firm carrots with bright color and smooth skin, avoiding those with cracks. They can be stored in the refrigerator for weeks when kept in a sealed bag.

How to use: Carrots can be enjoyed raw with dips, roasted with herbs for a caramelized side dish or blended into creamy soups. A fall favorite is honey-roasted carrots sprinkled with thyme.

Here are more carrot recipes to make:

• Carrot oatmeal breakfast cake

• Carrot cake protein bars

• Quick, low-carb vegan carrot mug cake

10. Broccoli

Broccoli thrives in cool weather and is one of the most nutrient-rich October vegetables available. High in vitamin C, vitamin K and sulforaphane, broccoli supports immune system function, bone health and detoxification.

How to choose and store: Look for tightly closed florets with a deep green hue. Store in the refrigerator for up to five days.

How to use: Broccoli can be steamed, roasted, or added to stir-fries, casseroles and soups (like this cream of broccoli soup). For a seasonal side, try roasting broccoli with garlic and lemon zest to bring out its natural flavor.

Other October vegetables include:

• artichokes

• celery

• chicory

• corn

• cucumbers

• eggplant

• green beans

• leeks

• okra

• parsnips

• peas

• peppers

• shallots

• spinach

• turnips

• watercress

Best October fruits

What fruits are in season in October? Here are 10 of the best and freshest October fruits:

1. Apples

Apples are synonymous with fall and one of the most abundant October fruits. They’re rich in fiber, vitamin C and polyphenols, which provide antioxidant benefits.

Different varieties offer unique flavors. Honeycrisp is sweet and crisp, while Granny Smith is tart and perfect for baking.

How to choose and store: When selecting apples, choose firm ones with vibrant skin and avoid bruises. Store them in the refrigerator, where they can keep fresh for up to six weeks.

How to use: Apples can be enjoyed raw as a snack, baked into crisps and pies, or simmered into homemade applesauce. Pairing apple slices with nut butter makes for a quick, nutrient-dense snack.

These apple recipes are worth a try:

• Apple crumble with oat streusel topping

• Apple cider recipe

• Apple pie smoothie

• Gluten-free apple pie

• Homemade applesauce with added protein

2. Pears

Pears are another October seasonal produce favorite, offering juicy sweetness and plenty of nutrition. They’re a good source of fiber, vitamin C and copper, making them supportive of digestion and immune system health.

Bartlett pears are juicy and soft, Bosc pears are firmer and great for baking, while Asian pears are crisp and refreshing.

How to choose and store: Pears are harvested firm and ripen at room temperature, so choose ones that yield slightly near the stem. Store ripe pears in the fridge.

How to use: They’re delicious raw, sliced into salads, poached with spices or baked into pear crisps. This gut support smoothie includes pear.

3. Grapes

Fresh grapes reach their peak in early fall, making them a top choice among October fruits. They’re packed with antioxidants like resveratrol, along with vitamin K and vitamin C, which support heart health and a healthy immune system.

How to choose and store: Choose firm, plump grapes attached to green stems, and store them unwashed in the refrigerator.

How to use: Grapes are naturally sweet and can be eaten fresh, frozen for a refreshing snack, or added to salads and cheese boards. Concord grapes can also be juiced or made into homemade jam.

4. Pomegranates

Pomegranates are in season during October and are prized for their jewel-like seeds called arils. They’re rich in vitamin C, potassium and punicalagins, powerful antioxidants that may support heart and cellular health.

How to choose and store: Select fruits that feel heavy for their size and have uncracked, bright skin. Whole pomegranates can be stored in the fridge for up to a month.

How to use: The arils can be sprinkled over yogurt, oatmeal and salads or juiced for a tangy drink. For a festive fall dish, add them to roasted vegetables or grain bowls. This pomegranate mocktail is also great for autumn and the holiday season.

5. Cranberries

Cranberries are a tart fruit that ripen in the fall, making them a classic October food. They’re high in vitamin C, fiber and antioxidants, supporting urinary tract and immune system health.

How to choose and store: Choose firm, glossy berries. Store them in the fridge for up to two weeks, or freeze for later use.

How to use: Cranberries are often cooked rather than eaten raw. They can be simmered into cranberry sauce, baked into muffins or added to trail mixes once dried.

A cranberry-orange relish makes a vibrant side dish for fall meals. Cranberry almond energy bites make for another great option.

6. Persimmons

Persimmons are sweet, honey-flavored fruits that are especially popular in October. They’re rich in vitamin A, manganese and fiber, supporting healthy vision, metabolism and digestion.

Two main varieties exist: Fuyu persimmons, which are crisp like apples, and Hachiya persimmons, which must be very ripe and soft to enjoy.

How to choose and store: Choose bright orange fruits without blemishes. You can store them in the fridge for up to a week.

How to use: They can be eaten fresh, sliced into salads, or baked into breads and cakes. For a simple dessert, try roasting persimmons with cinnamon and honey.

7. Figs

Figs offer natural sweetness and are an excellent source of fiber, potassium and calcium. Their short fall season makes them a prized October seasonal produce fruit.

How to choose and store: Look for soft, plump figs with no bruising, and consume them within two to three days of purchase, as they’re highly perishable.

How to use: Fresh figs can be eaten on their own, paired with cheese and nuts, or roasted with honey and balsamic vinegar. They also work beautifully in baked goods and salads. You can make protein fig bars for a delicious snack.

8. Quinces

Quinces are a lesser-known but fragrant fruit often in season during October. Though too hard and tart to eat raw, they transform into a sweet, floral treat when cooked. They’re rich in vitamin C, fiber and antioxidants.

How to choose and store: Choose yellow fruits with a fragrant aroma. Quinces can be stored in a cool place for weeks.

How to use: They’re typically poached, baked into tarts, or simmered into jams and jellies. Poached quince with cinnamon and cloves makes a comforting fall dessert.

9. Kiwis

Kiwis are another fruit that comes into season in October. Known for their tangy-sweet flavor, they’re an excellent source of vitamin C, vitamin K and fiber, supporting immune system function and digestive health.

Green Hayward kiwis are the most common, while golden kiwis are sweeter and less tart.

How to choose and store: Choose kiwis that give slightly to pressure, and store ripe ones in the fridge for up to two weeks.

How to use: Enjoy kiwis sliced fresh, blended into smoothies or added to fruit salads for a pop of color and flavor.

10. Clementines

Clementines, a type of seedless mandarin orange, are often harvested in late October, signaling the start of citrus season. They’re rich in vitamin C and folate, making them immune-supporting and energizing.

How to choose and use: Choose firm fruits with glossy, brightly colored skin. Store in the refrigerator for a week to maintain freshness.

How to use: Clementines are perfect for snacking, peeling easily into segments. They also pair well with leafy green salads, can be juiced, or you can use them in marinades for chicken and fish.

Other October fruits include:

• blackberries

• cantaloupe

• dates

• honeydew

• plums

• star fruit

Conclusion

What is the seasonal produce in October? October is truly a harvest month, with a wide array of nutrient-packed October vegetables like pumpkin, kale and broccoli, alongside flavorful October fruits such as apples, grapes and pomegranates.

These October foods not only offer comfort and flavor as the weather cools, but also supply vitamins, minerals and antioxidants that support seasonal wellness.

Whether you’re asking “what fruits are in season in October?” or looking for inspiration to cook with October produce, this guide gives you everything you need to stock your kitchen with fall’s best harvests.

Eating seasonally not only makes meals more delicious, but also supports your health and the environment.