What’s in Season in September? Your U.S. Produce Guide

Introduction

September marks a vibrant transition in the United States, as the rich harvests of late summer converge with the earthy abundance of early fall. This is a pivotal month for seasonal eating, offering a diverse array of fruits and vegetables at their peak flavor and nutritional value. Choosing produce at its seasonal prime is the simplest way to ensure superior taste, maximize nutritional intake, and support local economies, all while minimizing your environmental footprint. This guide provides a comprehensive overview of what to look for and how to enjoy September’s bounty.

Why Eat In-Season in September?

Seasonal eating goes far beyond simple preference—it is a conscious choice with tangible benefits for your health, your wallet, and the planet.

• Peak Flavor and Freshness: Produce harvested at its peak is at its most flavorful, aromatic, and juicy. Unlike off-season imports, which are often picked before they are fully ripe, in-season produce travels shorter distances from farm to table.
• Nutritional Powerhouse: Fresh, local produce retains more vitamins, minerals, and phytonutrients than crops that have been stored or shipped over long distances. For example, September’s apples are bursting with vitamin C and soluble fiber, while ripe tomatoes are a superior source of antioxidant-rich lycopene.
• Health and Wellness: Beyond foundational nutrients, many seasonal foods contain potent compounds linked to positive health outcomes. Lycopene, the phytonutrient responsible for the red color in tomatoes, is one of the most powerful dietary antioxidants. Research suggests that a high intake of tomatoes and tomato products may be associated with a reduced risk of certain cancers, including prostate cancer, and a decreased risk of cardiovascular disease. Similarly, apples are a rich source of flavonoids and pectin, which have been studied for their potential to lower cholesterol and support gut health.
• Lower Cost and Reduced Environmental Impact: Abundant harvests lead to lower prices at farmers’ markets and supermarkets. This local-first approach also reduces your carbon footprint by minimizing the energy costs associated with long-distance transportation and cold storage.
• Community and Sustainability: By purchasing in-season produce, you are directly supporting local farmers and the agricultural communities that sustain them. This practice fosters a deeper connection to the food you consume and strengthens the entire food system.

What’s In Season in September: Quick Reference Table

The following table offers a comprehensive guide to the top fruits and vegetables available in the U.S. in September.

Produce	Peak Months	Key Nutrients	Quick Culinary Uses & Recipes
Apples	Sep–Oct	Fiber, Vitamin C, Potassium, Quercetin, Pectin	Sliced snacks, pies, salads (e.g., Waldorf Salad), applesauce, apple butter
Pears	Aug–Oct	Fiber, Vitamin C & K, Antioxidants	Poached, roasted with cardamom, autumn salads with walnuts & blue cheese, tarts
Grapes	Aug–Oct	Vitamin K, Copper, Resveratrol	Snacking, roasting with carrots, grape juice, Concord Grape Cornmeal Cake
Figs	Aug–Sep	Fiber, Potassium, Vitamins A & K, Anthocyanins	Salads (e.g., Fig Arugula Salad), toasts with ricotta, quick jams, paired with cheese
Blackberries & Raspberries	Jul–Sep	Vitamin C, Fiber, Antioxidants	Smoothies, jams (e.g., Blackberry Chia Seed Jam), cobblers, tarts
Tomatoes	Jul–Sep	Lycopene, Vitamins A & C, Potassium	Raw in salads, caprese, roasted, sauces, gazpacho, Panzanella salad
Bell Peppers	Jul–Sep	Vitamin C, Beta-carotene	Grilled, roasted, stuffed, stir-fries, sliced with hummus
Zucchini	Jul–Sep	Vitamin C, Potassium, Vitamin B6	Grilled, roasted, spiralized noodles, fritters, baking (e.g., zucchini bread)
Eggplant	Aug–Oct	Fiber, Manganese, Anthocyanins	Roasted, grilled, baba ganoush, parmigiana, ratatouille
Sweet Corn	Jul–Sep	Fiber, Vitamins B & C, Antioxidants	Grilled on the cob, corn salsa, corn chowder, added to salads
Beets	Jun–Oct	Folate, Fiber, Manganese	Roasted, salads with goat cheese, smoothies, beet hummus
Kale	Sep–Feb	Vitamins A, C, K; Iron; Calcium	Salads (e.g., massaged kale salad), stir-fries, kale chips, soups
Brussels Sprouts	Sep–Feb	Fiber, Vitamins C & K	Roasted (e.g., Roasted Brussels Sprouts with Butternut Squash), slaws, sautéed
Butternut Squash	Sep–Dec	Beta-Carotene, Vitamins A & C, Potassium	Roasted, pureed for soups, risottos, or baked goods

In-Depth: Key September Fruits and Vegetables

This section provides a closer look at some of the most popular produce items available this month, with details on selection, storage, and unique culinary uses.

Apples

Peak Availability: September–October

Nutrition: A medium apple contains approximately 4 grams of fiber, 9 mg of Vitamin C, and is rich in antioxidants like quercetin, catechin, and chlorogenic acid. The majority of an apple’s fiber and antioxidants are found in the skin, making it a good practice to eat the fruit whole.

Selection and Storage: Apple season is in full swing, especially for popular varieties like Honeycrisp, Gala, and McIntosh. Look for apples that are firm and free of soft spots. For baking, tart varieties like Granny Smith or Braeburn hold up well. For applesauce, sweeter, softer varieties are ideal. Apples can be stored in the crisper drawer of your refrigerator for several weeks.

Culinary Uses: Beyond simple snacking, September is the ideal time for apple pies, crisps, and sauces. Consider making a homemade applesauce or try savory applications like Roasted Pork Tenderloin with Apples or a Waldorf Salad.

Pears

Peak Availability: August–October

Nutrition: A medium pear contains about 6 grams of fiber, and is a good source of Vitamin C and K.

Selection and Storage: Pears, including popular varieties like Bartlett and Comice, are at their prime. Pears are unique because they taste best when picked mature but ripened off the tree. This ensures a silky, non-gritty texture. Unripe pears should be stored at room temperature, then refrigerated when they are perfectly soft at the neck. Use ripe pears within three to five days.

Culinary Uses: Poached pears with cardamom make a sophisticated dessert. They are also excellent sliced into salads with walnuts and blue cheese or baked into tarts.

Grapes

Peak Availability: August–October

Nutrition: Grapes are a good source of Vitamin K and copper, and are notable for their high content of antioxidants, especially resveratrol.

Selection and Storage: Locally harvested U.S. grapes, including Red Globe and Concord, are at their juiciest and most aromatic in September. When buying, look for grapes on a green stem, as a brown stem indicates the grapes are old.

Culinary Uses: While a perfect snack on their own, grapes also add a touch of sweetness to savory dishes. Try them roasted alongside meats or vegetables or make small-batch grape juice or jelly.

Sweet Corn

Peak Availability: July–September

Nutrition: Sweet corn is full of fiber and is a good source of B and C vitamins.

Selection and Storage: September marks the end of peak sweet corn season in most regions. Select corn with bright green husks and plump, firm kernels. It is best eaten as soon as possible after purchasing, as its sugars quickly convert to starch after being picked.

Culinary Uses: Grilled on the cob, sweet corn is a delicious side dish. It also makes a fantastic addition to soups, salads, and salsas.

Leafy Greens (Kale, Spinach, Swiss Chard)

Peak Availability: Kale (Sep–Feb), Spinach (Apr–Sep), Swiss Chard (Jun–Oct)

Nutrition: These greens are packed with vitamins A, C, and K, as well as iron and calcium.

Selection and Storage: Cooler nights in September boost the quality and sweetness of greens. Look for bright, crisp leaves free of wilting. Store greens in a plastic bag in the refrigerator crisper drawer to maintain freshness.

Culinary Uses: Baby kale and spinach are excellent raw in salads or smoothies, while mature kale holds up well when sautéed or added to soups. The entire beet plant is edible, and beet greens can be prepared just like kale.

Squash and Pumpkins

Peak Availability: Sep–Nov

Nutrition: The bright orange color of winter squashes signals their richness in beta-carotene and Vitamins A and C.

Selection and Storage: September is the debut for hard-skinned winter squashes like butternut, acorn, and spaghetti squash, as well as pumpkins. These varieties can be stored for long periods in a cool, dark place. For fresh consumption, choose squash with firm, unblemished skin.

Culinary Uses: These vegetables are perfect for roasting, pureeing into soups and pies, or cubing for casseroles. The versatility of a vegetable like butternut squash makes it a staple for fall dishes like Roasted Butternut Squash Soup or a Butternut Squash and Orzo Salad.

Harvesting, Storing, and Cooking September’s Bounty

To get the most out of your September produce, consider these practical tips. For home gardeners, cool-weather crops like carrots, beets, and radishes can be sown in early September for a late-fall harvest. For those looking to preserve the season’s peak, many fruits and vegetables can be frozen or pickled. Zucchini, bell peppers, and berries can be washed, sliced, and frozen for use in smoothies and soups during the winter months.

• Pears: Unlike most fruits, pears ripen best off the tree. Keep them at room temperature until they yield slightly at the neck, then refrigerate.
• Beets: When selecting beets, choose small or medium-sized ones with smooth, firm skin. If the greens are attached, they should be bright green and not wilted. Store the greens and roots separately for optimal freshness.
• Carrots: Look for carrots that are firm and evenly shaped. Avoid those that are split or limp. If the greens are still attached, they should be vibrant and not decaying.
• Tomatoes: To ripen green tomatoes from the garden, simply leave them on the counter. They will eventually turn red and can be used for sauces or salsas.

Regional Variations in September Produce

While the list above covers produce widely available across the U.S., seasonality varies significantly by geography.

• Northeast & Midwest: This is the heart of apple picking season. Apples, pears, cranberries, pumpkins, cabbage, and hearty greens are abundant. Farmers’ markets are bustling with cider, pies, and jams.
• Southeast: This region enjoys an extended summer, with late-season peaches, watermelon, and bell peppers still plentiful. Sweet potatoes, okra, and regional specialties like fried green tomatoes are also prominent.
• Southwest: This area is famous for its late-season specialty produce, including figs, pomegranates, and prickly pears. September is also the peak for a variety of hot and green chiles, such as Hatch chiles, which are perfect for salsas and stews.
• West Coast (California, Pacific Northwest): The harvest continues with abundant grapes, berries, and figs. Stone fruits like peaches and plums may still be available, along with a wide range of specialty produce like kiwi and persimmons.

Frequently Asked Questions (FAQ)

Conclusion

September offers an irresistible, diverse array of fruits and vegetables at their very best. By choosing what’s in season, you are guaranteed unbeatable flavor, texture, and peak nutrition, all while supporting your local community and reducing your environmental impact. Whether you are planning comforting roasts, fresh salads, or crave-worthy desserts, September’s bounty has something for every taste and table.

Your Next Steps:

Follow us! Share your September cooking adventures with the #agrocado hashtag or join our community for monthly seasonal tips!

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Visit local farmers’ markets or subscribe to a CSA for the freshest regional pick. Find farms, farmers’ markets, CSA’s and more right here on Agrocado!

Try a new recipe from the ideas above or experiment with pairing late-summer and early-fall ingredients.

Sources & References

1. USDA FoodData Central
2. Harvard T.H. Chan School of Public Health, The Nutrition Source – Food Features
3. Agarwal S, Rao AV. Tomato lycopene and its role in human health and chronic diseases.
4. Washington Apple Commission
5. FoodPrint.org Seasonal Food Guide
6. SimplyRecipes.com: What’s in Season – September Produce Guide
7. askthefoodgeek.com: The practical produce guide: September 2025
8. BrooklynSupper.com: What’s in Season in September: A Produce Guide
9. CSPI.org: What’s in season: September Produce Guide
10. PHSonline.org: Guide to Fall Vegetable Gardening & Heat Tolerant Crops
11. USfoods.com: Seasonal Produce Guide
12. acl.gov – Nutrition and Aging Resource Center: Seasonal Produce List by Region

Disclaimer: The information provided in this article is for informational purposes only and does not constitute medical advice. It is not intended to diagnose, treat, cure, or prevent any disease. Always consult with a qualified healthcare professional or doctor before making any changes to your diet, lifestyle, or medical treatment. The authors and the website assume no responsibility for any health outcomes resulting from the use of this information.