The Ultimate Fall Seasonal Produce Guide

Why Fall Seasonal Produce Matters

Fall in the United States is a season of transition, harvest, and celebration. The crisp air of September gives way to the rich hues of October and the comforting foods of November. But beyond its aesthetic beauty, autumn is a critical time for local agriculture, offering a dynamic selection of fruits and vegetables at their nutritional peak. For consumers, this presents an opportunity: eating seasonally brings superior flavor, better nutrition and environmental benefits. As you navigate Fall, this comprehensive guide will show you what’s in season, why it matters, how to make the most of your produce hauls, and exactly how to shop, store, and enjoy the bounty.

Fall Seasonal Produce by Month

September: Transition from Summer’s Bounty

September bridges late summer’s abundance with fall’s hearty staples. You’ll find the last flush of summer favorites—like tomatoes and sweet corn—alongside the first picks of classic autumn produce such as apples and pears.

Fruits in Season:

• Apples (Gala, Honeycrisp, early Fuji)
• Grapes (Concord, red, green)
• Figs (fresh, fleeting season)
• Pears (Bartlett, Anjou, Comice)
• Plums, Blackberries, Raspberries (late season)
• Watermelon, Cantaloupe, some Peaches (southern regions)

Check out our blogs on these fruits and stay tuned for more to come:

• Is Watermelon Good for You?
• 5 Surprising Health Benefits of Peaches

Vegetables in Season:

• Sweet Corn
• Tomatoes (heirlooms, grape, cherry)
• Eggplant, Bell Peppers
• Green Beans, Zucchini, Summer Squash
• Broccoli, Kale, Arugula, Lettuce, Spinach (cooler regions)
• Beets, Carrots, Potatoes, Cucumbers

September’s produce is a celebration of contrast. Markets brim with both juicy fruits and robust vegetables. Apples are at the start of their harvest, with dozens of U.S. varieties available for snacking, baking, and cider-making. Grapes, especially Concord, reach their sweetest, and southern states still enjoy melons before frosts. Meanwhile, hardy veggies like kale and broccoli reappear as temperatures dip, prepping palates for autumn’s heartier fare.

October: Peak Fall Flavors

October ushers in what many consider the true heart of harvest. This is the time for pumpkins, winter squashes, roots, and hearty leafy greens.

Fruits in Season:

• Apples (full array, including Granny Smith, Pink Lady)
• Pears
• Cranberries (fresh season begins)
• Pomegranates (late month in California and Southwest)
• Figs, Quince, Late Grapes, Concord Grapes
• Persimmons (late October in California, Southeast)

Vegetables in Season:

• Pumpkins, Butternut Squash, Acorn Squash, Delicata, Spaghetti Squash
• Sweet Potatoes, Regular Potatoes
• Brussels Sprouts, Cauliflower, Cabbage
• Carrots, Parsnips, Turnips, Rutabagas
• Beets, Radishes, Celery Root (Celeriac)
• Collard Greens, Swiss Chard, Mustard Greens, Spinach, Kale
• Onions, Leeks, Garlic, Shallots
• Mushrooms (wild varieties, especially in the Pacific Northwest)

October is celebrated for its earthy flavors and intensely colored produce. Pumpkin patches and squash displays dominate markets, and the classic fall root crops—carrots, beets, and turnips—come into their own. Fresh cranberries, a tart nutritional powerhouse, appear just in time for holiday cooking. This is also when Brussels sprouts and cauliflower are at their sweetest, especially after a first frost. Many consumers will notice the best selection of hearty greens and roots: perfect for roasting, sautéing, or inclusion in soups and stews.

November: Roots, Citrus, and Preparation for Winter

By November, the season pivots once more. Root vegetables reach their storage potential, while citrus and other “brighter” fruits begin their peak in southern regions.

Fruits in Season:

• Apples (late storage varieties)
• Pears
• Dates, Persimmons, Pomegranates (peak)
• Citrus (Satsuma, Clementine, Navel oranges in the Deep South and California)
• Kiwi, Grapes (late varieties), Guava (California)
• Cranberries, Quince

Vegetables in Season:

• Sweet Potatoes, Yams
• Carrots, Parsnips, Turnips, Rutabagas
• Beets, Potatoes, Celeriac
• Winter Squash family (Butternut, Hubbard, Delicata, Acorn)
• Brussels Sprouts, Cabbage, Collard Greens, Kale, Swiss Chard, Spinach
• Onions, Shallots, Garlic, Leeks
• Mushrooms (Chanterelle, Oyster, Cremini)
• Broccoli, Cauliflower
• Radicchio, Endive

November is synonymous with Thanksgiving and festive cooking, so it’s no surprise that markets are packed with the best roasting vegetables and vibrant greens. Sweet potatoes, onions, and green beans become especially valuable for holiday classics. In warmer states, citrus selections ramp up, offering fresh flavors to balance autumn’s earthiness. Pomegranates are at their best and increasingly used in both savory and sweet seasonal dishes. Late November also sees the start of storage for many roots, allowing consumers to access these veggies well into the winter.

At-a-Glance Table: Key Fall Seasonal Produce

Month	Fruit Highlights	Vegetable Highlights
September	Apples, Grapes, Pears	Tomatoes, Sweet Corn, Zucchini, Broccoli, Kale
October	Cranberries, Figs, Pomegranates	Pumpkins, Winter Squash, Brussels Sprouts, Carrots, Kale
November	Citrus, Persimmons, Dates	Sweet Potatoes, Onions, Root Veggies, Cabbage, Greens

This concise view demonstrates how fall’s palette shifts from late-summer freshness to deep-rooted, storage-friendly crops, with fruit and vegetable diversity peaking mid-season and gradually turning to storage and winter crops as frost and shorter days take hold across the country.

Regional Fall Seasonal Produce in the U.S.

Seasonal availability can vary greatly across America’s diverse climate zones. Here’s the breakdown by region, so you can shop, cook, and eat with both local traditions and weather in mind.

Northeast U.S.

Peak Months: September-November Fresh Finds:

• Apples (from early September; many heirloom varieties)
• Pears, Cranberries, Concord Grapes
• Pumpkins, Butternut Squash, Acorn Squash
• Sweet Corn (early September), Tomatoes (early September)
• Root Vegetables: Beets, Turnips, Carrots, Parsnips, Potatoes
• Hardy Greens: Kale, Collard Greens, Cabbage
• Brussels Sprouts, Cauliflower, Broccoli

The Northeast comes alive with apples and cider mills, heirloom squashes, and berries—especially cranberries and Concord grapes, which are notable for pies, preserves, and holiday dishes. Farmers’ markets offer robust root vegetables and greens that stand up to colder temperatures, particularly after first frosts when flavors deepen.

Southeast U.S.

Peak Months: Early September through late November Fresh Finds:

• Citrus (early Satsumas and Clementines by November)
• Sweet Potatoes (major crop)
• Collard, Mustard, and Turnip Greens
• Okra (early September), Eggplant, Bell Peppers
• Peanuts, Pecans (fall harvest), Scuppernong Grapes
• Tomatoes, Summer Squashes (early fall)

In the Southeast, late summer’s heat permits a second wind for okra and tomatoes, while sweet potatoes and leafy greens become the backbone of soul food and holiday meals. Fall brings an earlier harvest of citrus, notably Satsumas, and fresh pecans carpet local markets by November.

Midwest U.S.

Peak Months: September-November (shorter season due to early frosts) Fresh Finds:

• Apples, Pears
• Pumpkins, Winter Squash, Gourds
• Sweet Corn (Sept.), Green Beans (Sept.–Oct.)
• Cabbage, Kale, Brussels Sprouts
• Root Veggies: Beets, Carrots, Parsnips, Potatoes
• Onions, Garlic, Leeks

The Midwest thrives on apples, squash, pumpkins, and an abundance of root vegetables. Corn and green beans linger into early fall, while Brussels sprouts and kale get sweeter post-frost. This region is known for its robust fall festival culture and CSA boxes brimming with storage crops for hearty winter eating.

Southwest U.S.

Peak Months: September-November Fresh Finds:

• Pomegranates, Persimmons, Dates (late Oct/Nov)
• Chiles, Tomatillos (early fall)
• Figs (short window, September)
• Sweet Potatoes, Squash
• Citruses (early Nov.), Avocados (late fall in CA/AZ/Mexico border)
• Grapes, Prickly Pear, Jicama

Southwestern markets stand out for the early arrival of pomegranates and dates, as well as peppers and tomatillos that find their way into salsas and roasts. Local avocados are often available late in the season. Where frost comes late, the produce season stretches, offering a longer transition from summer favorites to autumn specialties.

West Coast & Pacific Northwest

Peak Months: September-November Fresh Finds:

• Apples (dozens of varieties), Pears, Grapes
• Figs, Persimmons, Kiwi (late Oct/Nov), late Plums
• Pumpkins, Winter Squash, Gourds
• Chanterelle and other wild Mushrooms
• Brussels Sprouts, Broccoli, Cauliflower
• Kale, Swiss Chard, Spinach
• Potatoes, Leeks, Onions, Garlic

The West Coast, particularly California, Oregon, and Washington, offers an unparalleled spectrum of autumn produce, thanks to relatively mild falls and strong coastal agricultural output. Fresh mushrooms are a prized feature, and the region leads the nation in apple and pear diversity. Hearty greens and roots are available nearly until winter, and the region is notable for kiwi as a late-season specialty.

Benefits of Eating Fall Seasonal Produce

Why Eat Seasonally? Science, Sustainability & Value

Nutritional Superiority: Produce picked in season spends less time in transport or storage, preserving more vitamins, minerals, and antioxidants. For example, leafy greens and root vegetables retain more folate, vitamin C, and slow-digesting carbohydrates, which are key for energy and immune support in colder months.

Peak Flavor: Fruits and vegetables harvested at their natural ripeness taste better. Studies consistently show consumers rate in-season fruits and vegetables higher in flavor and texture.

Diversity for Gut Health: A seasonal diet introduces new foods every few months, naturally varying the kinds of fibers, starches, and phytonutrients available to nourish your microbiome, lowering risk of chronic disease, and potentially reducing allergies and promoting healthy digestion.

Support for Local Farmers and Food Security: Buying what’s in season often means more money goes to local producers, supporting rural economies, reducing the need for chemical preservatives and transport emissions, and promoting agricultural biodiversity.

Environmental Benefits: Less energy is needed to grow, ship, and preserve foods when you’re eating what’s available locally. This cuts your carbon footprint, fosters healthier soils, and supports crop varieties suited to the U.S. regions.

Economic Savings: Abundant, in-season produce is typically less expensive due to reduced shipping, handling, and preservation costs. As supply increases, competition drives prices down.

Nutritional Benefits of Fall Seasonal Produce

Autumn’s fruits and vegetables offer unique nutritional profiles ideal for the demands of colder, shorter days:

• Immune-Boosting Vitamins: Leafy greens (kale, collard, mustard) and crucifers (broccoli, cauliflower, Brussels sprouts) pack vitamins C, A, K, and powerful antioxidants like glucosinolates and carotenoids.
• Heart & Brain Health: Sweet potatoes, squash, and beets contain potassium, magnesium, and betaine, which support cardiovascular wellness and help regulate blood pressure.
• Sustained Energy: Root vegetables (parsnips, carrots, turnips) deliver complex, slow-burning carbs and fiber, keeping you fuller longer and balancing blood sugar through the day.
• Gut Health & Digestion: Fiber from apples, pears, pumpkins, and root veggies nourishes good gut bacteria. Prebiotics in fall produce help support overall immune function—a key advantage as cold and flu season approaches.
• Minerals and Bioflavonoids: Mushrooms, cabbage, and dark greens provide selenium, zinc, calcium, and plant-based bioactive compounds linked to reduced inflammation and improved resilience.
• Unique Phytonutrients: Cranberries (anti-UTI proanthocyanidins), apples and pomegranate (polyphenols), squash and pumpkin (beta-carotene) all support seasonal wellness and bring vibrant color to dishes.

Best Practices for Buying Fall Seasonal Produce

Eating well starts with how you shop. Here’s a practical roadmap for Fall:

• Buy Local and In Season: Shop at local farmers’ markets and local farms or, if you’re going to a store, look for “local” and/or “seasonal” to ensure maximum freshness and value.
• Inspect for Freshness: Look for vibrant color, firm texture, and fresh aroma. For root vegetables, select those heavy for their size and free of mushy or soft spots. Avoid limp greens or those with yellowing or wilted leaves.
• Know Your Ripeness: Buy pears when firm (they ripen off the tree), apples with unbroken, unbruised skin, and figs only if you’ll use them immediately (very perishable).
• Ask Questions: Ask growers about their practices—when items were picked, what’s especially sweet that week, or how to prepare unfamiliar produce. They may have cooking tips or “seconds” (slightly blemished) at a discount.
• Mix It Up: Combine classics like apples and pumpkins with less-popular veggies—such as kohlrabi or rutabaga—for variety in your cooking and nutrient intake.
• Don’t Overbuy: Buy only what you can use in the next week, as peak-freshness is fleeting for most produce.

Fall Shopping Calendar Tip

• Early Fall: Stock up on late-summer fruits, tomatoes, and melons while they last.
• Mid Fall: Shift to apples, pears, squashes, and root veggies.
• Late Fall: Focus on storage crops, hearty greens, winter squashes, and the first citrus.

Best Practices for Storing Fall Seasonal Produce

Proper storage means your autumn bounty lasts longer, cutting waste and saving money:

In the Fridge:

• Apples: Keep in the crisper drawer, separate from other produce—they give off ethylene gas, which can hasten ripening of other fruits and vegetables.
• Root Vegetables (carrots, beets, turnips): Store in a plastic bag or container to hold humidity; remove leafy tops to prevent moisture loss.
• Leafy Greens: Wrap loosely in a damp towel, place in a sealed container or produce bag; use within a week.
• Mushrooms: Paper bags help absorb excess moisture and keep them fresh longer.

On the Counter or in Pantry:

• Winter Squashes and Pumpkins: Store in a cool, dry, well-ventilated place (50–55°F). Leave stems on whenever possible.
• Potatoes, Onions, Garlic: Keep in cool, dark, well-ventilated spots. Avoid storing potatoes and onions together—gases they release can hasten spoilage.
• Pears and Tomatoes (if ripening): Leave at room temperature out of direct sunlight until ripe; then refrigerate.

Tip: Store items unwashed until ready to use to minimize spoilage risk.

Advanced Storage Ideas:

• DIY Root Cellar: Use a basement or even a garage as a root cellar for apples, carrots, beets, parsnips, and potatoes.
• Sand or Media Storage: Bury roots in damp sand or sawdust for long-term use.
• Canning and Freezing: Preserve surplus cranberries, applesauce, or roasted squash for off-season flavor.
• Blanching and Freezing Greens: For kale or chard, blanch briefly, cool, squeeze dry, then freeze in portions.

Proper storage extends the flavor and nutrition of your fall seasonal produce, ensuring meals remain fresh and colorful well after harvest season passes.

Tips for Fall Seasonal Produce

Enhance your seasonal eating experience with these timely strategies:

• Batch Cook: Roast trays of root vegetables, squash, and sweet potatoes for quick meals and salads all week.
• Try New Recipes: Explore global cuisines—North African stews, Eastern European borscht, Asian-style stir-fried greens—each capitalizes on fall seasonal produce.
• Embrace Soups and Stews: Combine root vegetables, greens, and beans for hearty, economical, and nourishing dishes.
• Mix Fresh with Preserved: Use frozen, canned, or dried versions if fresh isn’t available—these are picked at peak ripeness and preserve much of the original nutrition.
• Freeze Extras: Grapes, berries, and even cubes of pumpkin or squash freeze well for later use.
• Salvage the Greens: Don’t discard beets, carrots, or turnip greens! Sauté for a quick, nutrient-rich side or use in soups and pestos.
• Get Kids Involved: Involve children in picking apples or selecting colorful squash to build healthy habits.

Health Note: If you’re new to high-fiber fall veggies or have specific concerns (like FODMAP sensitivities), introduce them slowly and drink plenty of water.

Your Season for Freshness, Flavor, and Wellness

Eating seasonally this Fall isn’t just a culinary trend—it’s the simplest, most delicious path to affordable nutrition, planet-friendly habits, and robust local economies. By prioritizing what’s fresh each month, you’ll enjoy peak flavor, superior health benefits, and a deeper connection to the land and people behind your food. From crisp apples in New York to sweet Satsumas in the Deep South, and hearty squashes in the Northwest, this is the season to discover, celebrate, and savor the bounty at every market—and every meal.

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.