Nutrition Facts: Vegetables
**Nutrition Units for Fat, Carbs, Protein, Sugar, Fiber are Grams; Vit A, Vit D, Vit E are IU;
Sodium, Cholesterol, Iron, Calcium, Vit C, Magnesium, Potassium, Zinc, Omega-3 are Milligrams;
Nutrition Facts: Vegetables
List updated: September 9, 2011
| Asparagus, spears Quantity: 6, 7"spears 100g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 20 |
0 |
4 |
2 |
2 |
2 |
2 |
0 |
2 |
24 |
756 |
6 |
0 |
1 |
202 |
14 |
1 |
10 |
| Bean Sprouts, alfalfa Quantity: 1 cup 33g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 8 |
0 |
1 |
1 |
0 |
1 |
2 |
0 |
0 |
11 |
51 |
3 |
0 |
0 |
26 |
9 |
0 |
58 |
| Bean Sprouts, mung Quantity: 1 cup 104g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 31 |
0 |
6 |
3 |
0 |
1 |
6 |
0 |
1 |
14 |
22 |
14 |
0 |
0 |
155 |
22 |
0 |
17 |
| Beets, canned slices Quantity: 1 cup 170g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 53 |
0 |
12 |
2 |
9 |
3 |
330 |
0 |
3 |
26 |
41 |
7 |
0 |
1 |
252 |
29 |
0 |
7 |
| Beets, cooked Quantity: 2 beets 100g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 44 |
0 |
9 |
1 |
8 |
2 |
77 |
0 |
1 |
16 |
35 |
4 |
0 |
0 |
305 |
23 |
0 |
5 |
| Bok Choy, raw, shredded Quantity: 1 cup 70g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 9 |
0 |
1 |
1 |
1 |
1 |
46 |
0 |
1 |
74 |
3128 |
32 |
0 |
0 |
176 |
13 |
0 |
39 |
| Broccoli, Green Giant frozen Steamers Quantity: 2 cups |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 40 |
0 |
8 |
4 |
2 |
4 |
40 |
0 |
2 |
121 |
3720 |
148 |
0 |
5 |
522 |
48 |
1 |
155 |
| Broccoli, raw chopped Quantity: 1 cup 91g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 31 |
0 |
5 |
2 |
2 |
2 |
30 |
0 |
1 |
43 |
567 |
81 |
0 |
1 |
288 |
19 |
0 |
19 |
| Brussels sprouts Quantity: 3 whole, 88g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 38 |
0 |
8 |
3 |
2 |
3 |
22 |
0 |
1 |
37 |
664 |
75 |
0 |
1 |
342 |
20 |
0 |
87 |
| Cabbage red, raw, chopped Quantity: 1 cup 89g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 28 |
0 |
6 |
1 |
3 |
2 |
24 |
0 |
1 |
40 |
993 |
51 |
0 |
0 |
216 |
14 |
0 |
40 |
| Cabbage red, raw, shredded Quantity: 1 cup 70g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 22 |
0 |
5 |
1 |
3 |
1 |
19 |
0 |
1 |
32 |
781 |
40 |
0 |
0 |
170 |
11 |
0 |
32 |
| Carrot, raw Quantity: 1 medium 61g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 25 |
0 |
6 |
0 |
3 |
2 |
42 |
0 |
0 |
20 |
10190 |
4 |
0 |
0 |
195 |
7 |
0 |
1 |
| Cauliflower, green, raw Quantity: 1 cup 64g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 20 |
0 |
4 |
2 |
2 |
2 |
15 |
0 |
1 |
21 |
99 |
56 |
0 |
0 |
192 |
13 |
4 |
67 |
| Cauliflower, green, raw Quantity: small head 325g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 101 |
1 |
17 |
23 |
10 |
10 |
75 |
0 |
2 |
107 |
504 |
286 |
0 |
0 |
975 |
65 |
2 |
338 |
| Cauliflower, white, raw Quantity: 1 cup 100g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 25 |
0 |
5 |
1 |
2 |
3 |
30 |
0 |
0 |
22 |
13 |
46 |
0 |
0 |
303 |
15 |
0 |
37 |
| Cauliflower, white, raw Quantity: 1 small, 265g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 66 |
0 |
13 |
3 |
6 |
7 |
80 |
0 |
1 |
58 |
35 |
123 |
0 |
0 |
803 |
40 |
1 |
98 |
| Celery, organic Quantity: medium stalk 40g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 20 |
0 |
5 |
0 |
0 |
2 |
100 |
0 |
0 |
40 |
180 |
1 |
0 |
0 |
104 |
4 |
0 |
0 |
| Corn, sweet, yellow cooked Quantity: medium ear 103g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 111 |
1 |
23 |
2 |
3 |
3 |
0 |
0 |
1 |
3 |
271 |
6 |
0 |
0 |
218 |
27 |
1 |
19 |
| Corn, yellow frozen, microwaved Quantity: 1 cup 141g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 185 |
2 |
36 |
5 |
5 |
4 |
6 |
0 |
1 |
7 |
330 |
0 |
0 |
0 |
389 |
35 |
1 |
20 |
| Cucumber, raw with peel Quantity: 8" whole 301g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 45 |
0 |
11 |
2 |
5 |
2 |
6 |
0 |
1 |
50 |
300 |
8 |
0 |
0 |
442 |
39 |
1 |
15 |
| Edamame, organic, frozen whole pods Quantity: 1/2 cup 113g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 65 |
3 |
6 |
6 |
2 |
3 |
4 |
0 |
1 |
35 |
0 |
6 |
0 |
0 |
285 |
36 |
1 |
280 |
| Garlic, raw organic Quantity: 1 clove 3g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 5 |
0 |
1 |
0 |
0 |
0 |
0 |
0 |
0 |
20 |
0 |
40 |
0 |
0 |
12 |
1 |
0 |
1 |
| Garlic, raw organic Quantity: 3 cloves 9g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 15 |
0 |
3 |
0 |
0 |
0 |
0 |
0 |
0 |
60 |
0 |
120 |
0 |
0 |
36 |
2 |
0 |
2 |
| Garlic, raw organic Quantity: 6 cloves 18g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 30 |
0 |
6 |
0 |
0 |
0 |
0 |
0 |
0 |
120 |
0 |
240 |
0 |
0 |
72 |
4 |
0 |
4 |
| Ginger root, raw Quantity: 5 slices (1"diam) 11g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 9 |
0 |
2 |
0 |
0 |
0 |
1 |
0 |
0 |
2 |
0 |
1 |
0 |
0 |
46 |
5 |
0 |
4 |
| Ginger root, raw Quantity: 1/4 cup sliced 24g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 19 |
0 |
4 |
0 |
0 |
1 |
3 |
0 |
0 |
4 |
0 |
1 |
0 |
0 |
100 |
10 |
0 |
8 |
| Green beans, raw Quantity: 20 beans 1 cup 110g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 34 |
0 |
8 |
2 |
2 |
4 |
7 |
0 |
1 |
41 |
759 |
18 |
0 |
1 |
230 |
28 |
0 |
40 |
| Jicama (yambean), raw Quantity: 1 small 365g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 139 |
0 |
32 |
3 |
7 |
18 |
15 |
0 |
2 |
44 |
77 |
74 |
0 |
2 |
548 |
44 |
1 |
51 |
| Jicama (yambean), raw Quantity: 1 cup slices 120g
|
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 46 |
0 |
11 |
1 |
2 |
6 |
5 |
0 |
1 |
14 |
25 |
24 |
0 |
1 |
180 |
14 |
0 |
17 |
| Kale greens, raw Quantity: 1 cup chopped 67g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 33 |
0 |
7 |
2 |
0 |
1 |
29 |
0 |
1 |
91 |
10302 |
80 |
0 |
0 |
299 |
23 |
0 |
121 |
| Leeks, raw Quantity: 1 leek 89g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 54 |
5 |
1 |
1 |
4 |
2 |
18 |
0 |
2 |
53 |
1484 |
11 |
0 |
1 |
160 |
25 |
0 |
88 |
| Legumes, black beans, canned Quantity: 1/2 cup 130g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 120 |
0 |
22 |
8 |
1 |
5 |
85 |
0 |
2 |
53 |
0 |
0 |
0 |
0 |
407 |
80 |
1 |
133 |
| Legumes, black beans, cooked Quantity: 1 cup 172g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 227 |
1 |
41 |
15 |
0 |
15 |
2 |
0 |
4 |
46 |
10 |
0 |
0 |
0 |
611 |
120 |
2 |
181 |
| Legumes, dark red kidney beans, canned Quantity: 1/2 cup 130g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 110 |
0 |
19 |
8 |
1 |
4 |
100 |
0 |
1 |
20 |
0 |
0 |
0 |
0 |
202 |
23 |
0 |
41 |
| Legumes, great northern beans, cooked Quantity: 1 cup 177g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 209 |
1 |
37 |
15 |
0 |
12 |
4 |
0 |
4 |
120 |
2 |
2 |
0 |
0 |
692 |
89 |
2 |
149 |
| Legumes, lentils, cooked Quantity: 1 cup 198g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 230 |
1 |
40 |
18 |
4 |
16 |
4 |
0 |
7 |
38 |
16 |
3 |
0 |
0 |
731 |
71 |
3 |
73 |
| Legumes, navy beans, cooked Quantity: 1 cup 182g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 255 |
1 |
48 |
15 |
1 |
19 |
0 |
0 |
4 |
126 |
0 |
2 |
0 |
0 |
708 |
96 |
2 |
322 |
| Legumes, red kidney beans, cooked Quantity: 1 cup 177g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 225 |
1 |
40 |
15 |
1 |
13 |
4 |
0 |
5 |
50 |
0 |
2 |
0 |
0 |
713 |
80 |
2 |
297 |
| Lettuce, romaine hearts organic Quantity: 2 leafs 3oz |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 10 |
0 |
2 |
1 |
0 |
1 |
10 |
0 |
1 |
18 |
4878 |
13 |
0 |
0 |
138 |
8 |
0 |
95 |
| Lettuce, romaine, raw Quantity: 1 head, 626g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 106 |
2 |
21 |
8 |
7 |
13 |
50 |
0 |
6 |
207 |
54530 |
150 |
0 |
1 |
1546 |
88 |
1 |
707 |
| Mushrooms, brown, whole Quantity: 1 cup 87g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 23 |
0 |
4 |
2 |
1 |
1 |
5 |
0 |
0 |
16 |
0 |
0 |
0 |
0 |
390 |
8 |
1 |
0 |
| Mushrooms, portabella caps Quantity: 3 caps 100g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 30 |
0 |
3 |
3 |
1 |
2 |
10 |
0 |
0 |
0 |
0 |
1 |
16 |
0 |
305 |
9 |
1 |
1 |
| Mushrooms, white, whole Quantity: 1 cup 96g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 21 |
0 |
3 |
3 |
2 |
1 |
5 |
0 |
1 |
0 |
0 |
2 |
17 |
0 |
305 |
9 |
1 |
0 |
| Olives, green canned Quantity: 14 whole 28g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 41 |
4 |
1 |
0 |
0 |
1 |
436 |
0 |
0 |
15 |
110 |
0 |
0 |
1 |
12 |
3 |
0 |
26 |
| Olives, ripe canned Quantity: 7 large 28g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 32 |
3 |
2 |
0 |
0 |
1 |
244 |
0 |
1 |
25 |
113 |
0 |
0 |
1 |
2 |
1 |
0 |
18 |
| Onion, green raw Quantity: 1 stalk 12g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 3 |
0 |
1 |
0 |
0 |
0 |
1 |
0 |
0 |
7 |
480 |
6 |
0 |
0 |
31 |
2 |
0 |
0 |
| Onion, yellow, raw Quantity: 1 medium |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 60 |
0 |
14 |
2 |
9 |
3 |
5 |
0 |
0 |
25 |
2 |
8 |
0 |
0 |
161 |
11 |
1 |
370 |
| Onion, yellow, raw Quantity: 1 small |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 28 |
0 |
7 |
1 |
3 |
1 |
3 |
0 |
0 |
16 |
1 |
5 |
0 |
0 |
102 |
7 |
0 |
185 |
| Parsley, raw Quantity: 1 cup 60g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 22 |
0 |
4 |
2 |
1 |
2 |
34 |
0 |
4 |
83 |
5055 |
80 |
0 |
0 |
332 |
30 |
1 |
5 |
| Peas green, raw Quantity: 1 cup 145g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 117 |
1 |
21 |
8 |
8 |
7 |
7 |
0 |
2 |
36 |
1109 |
58 |
0 |
0 |
354 |
48 |
2 |
51 |
| Peas, canned Lesueur (baby) -50% sodium Quantity: 1 cup 175g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 121 |
1 |
20 |
8 |
5 |
9 |
380 |
0 |
2 |
40 |
1514 |
17 |
0 |
1 |
180 |
32 |
1 |
54 |
| Peas, frozen Quantity: 1 cup 134g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 103 |
0 |
18 |
7 |
7 |
6 |
145 |
0 |
2 |
30 |
2757 |
24 |
0 |
0 |
205 |
35 |
1 |
44 |
| Peas, sugar snap, raw Quantity: 20 pods 68g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 28 |
0 |
6 |
2 |
2 |
2 |
2 |
0 |
1 |
29 |
740 |
41 |
0 |
0 |
136 |
16 |
0 |
9 |
| Pepper, sweet green raw Quantity: 1 large 164g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 33 |
0 |
8 |
1 |
3 |
3 |
5 |
0 |
1 |
16 |
607 |
132 |
0 |
1 |
287 |
16 |
0 |
13 |
| Pepper, sweet red raw Quantity: 1 large 164g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 51 |
0 |
10 |
2 |
7 |
3 |
7 |
0 |
1 |
12 |
5135 |
209 |
0 |
3 |
346 |
20 |
0 |
41 |
| Pepper, sweet yellow or orange raw Quantity: 1 large 186g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 50 |
0 |
9 |
2 |
0 |
2 |
4 |
0 |
0 |
10 |
372 |
341 |
0 |
0 |
394 |
22 |
0 |
0 |
| Potato, Red (cooked) with skin no salt Quantity: 1 medium 173g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 154 |
0 |
34 |
4 |
2 |
3 |
21 |
0 |
1 |
16 |
17 |
22 |
0 |
0 |
943 |
48 |
1 |
17 |
| Potato, Russet (cooked) with skin no salt Quantity: 1 medium 173g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 168 |
0 |
37 |
5 |
2 |
4 |
24 |
0 |
2 |
31 |
17 |
22 |
0 |
0 |
952 |
52 |
1 |
17 |
| Potato, Sweet (cooked) with skin no salt Quantity: 1 medium 114g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 103 |
0 |
24 |
2 |
7 |
4 |
41 |
0 |
1 |
43 |
21907 |
22 |
0 |
1 |
541 |
31 |
0 |
5 |
| Pumpkin: canned Quantity: 15oz 425g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 170 |
0 |
40 |
5 |
15 |
15 |
25 |
0 |
7 |
40 |
77825 |
21 |
0 |
6 |
1030 |
115 |
1 |
33 |
| Spinach, baby raw Quantity: 2 cups 85g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 20 |
0 |
3 |
2 |
0 |
2 |
65 |
0 |
3 |
80 |
8000 |
24 |
0 |
2 |
474 |
67 |
0 |
117 |
| Spinach, canned, no salt added Quantity: 1/2 cup 115g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 30 |
0 |
4 |
2 |
0 |
2 |
85 |
0 |
1 |
100 |
2500 |
15 |
0 |
2 |
423 |
93 |
1 |
143 |
| Spinach, frozen, organic Quantity: 1 cup |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 30 |
0 |
3 |
2 |
0 |
1 |
120 |
0 |
3 |
201 |
18291 |
9 |
0 |
5 |
540 |
117 |
1 |
41 |
| Squash spaghetti, cooked no salt Quantity: 1 cup 155g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 42 |
0 |
10 |
1 |
3 |
2 |
28 |
0 |
1 |
33 |
170 |
5 |
0 |
0 |
181 |
17 |
0 |
121 |
| Squash summer zucchini Quantity: 1 medium |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 31 |
0 |
7 |
2 |
3 |
2 |
20 |
0 |
1 |
29 |
392 |
33 |
0 |
0 |
514 |
33 |
1 |
110 |
| Tomato cherry, raw Quantity: 5 whole 1 cup |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 27 |
0 |
6 |
1 |
4 |
2 |
7 |
0 |
0 |
10 |
1241 |
19 |
0 |
1 |
353 |
16 |
0 |
5 |
| Tomato Juice, V8 Quantity: 1 cup 243g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 51 |
0 |
10 |
2 |
8 |
2 |
481 |
0 |
1 |
39 |
2000 |
72 |
0 |
0 |
469 |
0 |
0 |
0 |
| Tomato Juice, V8 low sodium Quantity: 1 cup |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 51 |
0 |
10 |
2 |
8 |
2 |
140 |
0 |
1 |
40 |
2000 |
72 |
0 |
0 |
469 |
0 |
0 |
0 |
| Tomato paste, Full Circle organic Quantity: 6oz can |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 150 |
0 |
30 |
10 |
15 |
5 |
100 |
0 |
4 |
0 |
2592 |
37 |
0 |
7 |
1724 |
71 |
1 |
12 |
| Tomato, raw Quantity: 1 medium 123g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 22 |
0 |
5 |
1 |
3 |
1 |
6 |
0 |
0 |
12 |
1025 |
16 |
0 |
1 |
292 |
14 |
0 |
4 |
| Tomatoes, canned crushed, no salt added Quantity: 1/4 cup 63g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 20 |
0 |
5 |
1 |
3 |
1 |
20 |
0 |
1 |
100 |
500 |
6 |
0 |
1 |
226 |
16 |
0 |
1 |
| Tomatoes, canned diced, no salt added Quantity: 14.5oz can |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 88 |
0 |
18 |
4 |
11 |
4 |
70 |
0 |
3 |
140 |
562 |
45 |
0 |
3 |
902 |
53 |
1 |
8 |
| Turnip greens, raw Quantity: 2 cups 100g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 32 |
0 |
6 |
1 |
0 |
3 |
40 |
0 |
1 |
190 |
11586 |
60 |
0 |
3 |
296 |
31 |
0 |
84 |
| Turnip, raw Quantity: 1 medium 122g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 34 |
0 |
8 |
1 |
5 |
2 |
86 |
0 |
0 |
37 |
0 |
26 |
0 |
0 |
233 |
13 |
0 |
49 |
PDF Fact Sheet for Download
