Nutritional Fact for Vegetables

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Item Serving Size Carbohydrates Grams Fat Grams Calories
Arugula, raw 1 pound
1 oz
1/2 cup
17.7
1.1
0
0
0
0
104
7
2
Artichoke, globe 1 medium (11.3 oz)
1 large (14.3 oz)
13
17
0
0
60
76
Artichoke hearts, canned & marinated 3.5 oz 6 1.5 225
Asparagus, raw 1 pound
4 spears
8.9
2.1
.5
.1
54
13
Beans, green (fresh)
Beans, green (canned) & drained
1/2 cup
1/2 cup
4.9
5.1
.2
.1
22
23
Beans, black, canned 1/2 cup
15-ounce can
17
34
.5
1
100
200
Beans, Garbanzo (chick peas), canned 1/2 cup
15.5-ounce can
19
38
1
2
80
160
Beans, Kidney, canned 1/2 cup 19 .4 104
Beans, White, canned 1/2 cup
15-ounce can
19
38
.5
1
110
220
Beans, lentils, cooked/boiled 1/2 cup 19.9 .4 115
Beans, Lima, cooked/boiled 1/2 cup 20.1 .3 104
Beans, refried, canned, regular 1/2 cup 21 1.2 121
Beans, refried vegetarian 1/2 cup 15 1 70
Beans, navy, cooked 1/2 cup 24 .5 129
Beets 2 medium
1/2 cup sliced
16.3
6.8
.2
.1
71
30
Broccoli 1 medium stalk or spear
1/2 cup chopped
7.9
2.3
.5
.2
42
12
Brussels Sprouts 1 sprout
1 ounce
1 pound
1.7
2.54
40.6
.1
0
1.36
8
12
195
Cabbage, Chinese raw 1/2 cup shredded .8 .1 5
Cabbage, green raw 1/2 cup shredded 1.9 .1 28
Cabbage, red raw 1/2 cup shredded 2.1 .1 10
Carrot, raw 1 baby
1 medium
1 large
1
6
7
0
0
0
5
25
30
Cauliflower 1 medium head
1 floweret
30
1
1
0
144
3
Celery 1 large stalk or rib
1 medium stalk or rib
1 small stalk or rib
2
1
1
0
0
0
9
6
2
Chiles, green, canned (diced) 2 tablespoons 2 0 10
Corn, fresh, yellow or white, raw 1/2 cup kernels
1 medium ear (90 g)
1 large ear (146 g)
14.6
18
32
.9
1
3
66
80
155
Corn, cream style 1/2 cup 23.2 .5 93
Cucumber 1 medium to large 8.8 .4 39
Eggplant, raw 1 medium 6.4 .1 27
Endive 1/2 cup chopped
1 head
.8
17.2
.1
1
4
86
Garlic 1 clove 1 0 4
Greens (Collards), raw
Greens (Collards), boiled drained
1/2 cup chopped
1/2 cup chopped
1.3
3.9
0
1
6
17
Jicama (Yam Bean Tuber) 1 ounce
1 pound untrimmed
2.5
36.5

 

.1
.3
12
170
Lettuce, Bibb, Boston or Butterhead
Lettuce, Iceberg
Lettuce, Coss or Romaine
1 head 7.75 oz)
1 medium head (1.25 lbs)
1 inner leaf (.4 oz)
.4
11.3
.2
3.8
.1
0
21
70
2
Mushrooms, (white or brown) raw 5 medium
1/2 cup pieces or slices
3
1.5
0
0
20
15
Mushrooms (Portabella) raw 1 large cap 3 0 20
Mushroom Pieces, canned & drained 1/2 cup 4 .4 21
Okra, raw
Okra, cooked/boiled & drained
Okra, frozen
8 pods
8 pods
10-oz package
7.3
6.1
18.8
.1
.1
.7
36
27
85
Onion, yellow, white, red, & sweet (raw) 1 large
1 medium
1/2 cup, chopped
1 tablespoons, chopped
1 thin slice
1 medium slice (1/8″)
1 large slice (1/4″)
15
9
7
.9
.9
.2
.1
.1
0
0
65
40
30
4
4
6
16
Onions, green (raw) 1 cup chopped
1 large
1 medium (4 1/8″ long)
1 small (3″ long)
2
14
10
7
0
0
0
0
64
60
44
28
Pearl Onions, raw 2/3 cup
8 ounces
6
10
0
0
30
80
Onion, dried or dehydrated 1 tablespoon
1/4 cup
4.2
11.7
0
.1
16
45
Peas, green, snap 1/2 cup
1 cup
10
20
2
.5
67
110
Peas, black-eyed (cooked) 1/2 cup   .5 99
Peas, split peas 1 cup dry 41 1 231
Peas, Snow or Sugar 1/2 cup 0 34
Pepper, bell 1 medium
2 tablespoons minced
1/2 cup chopped
7
.5
4
.2
0
.2
35
1
12
Pepper, red roasted 7 ounce jar 4 0 50
Pepper, chile
Pepper, chipotle in adobe sauce, canned
1 pepper
2 tablespoons
2 0
.5
20
15
Potato. baked with skin 1 small (4.9 oz)
1 medium (6.1 oz)
1 large (10.5 oz)
29.3
36.7
63.4
.1
.2
.3
128
161
278
Potato, Baby Red-Skinned, boiled 4 ounces   .1 86
Potato, sweet, baked with skin 1 medium (6.3 oz) 31.6 .4 136
Pumpkin, canned 1/2 cup 10.1 .4 40
Radish 1 medium (.2 oz)
1 large (.3 oz)
1/2 cup slices (2 oz)
1
1
2.1
.1
.2
.3
1
1
9 to 10
Rutabaga 1 cup, cubed 5.7 .1 25
Sauerkraut, canned, solids & liquid 16 ounce 2 0 20
Shallots, raw 1 tablespoon 1.7 0 7.2
Spinach, raw 1 leaf (.4 oz)
1 bunch (12 oz)
0
12
0
1
2
78
Squash – Winter Acorn
All varieties of winter squash (appx. values)
1 (16-oz) whole winter squash
1 cup cubes or sliced, raw
28.4
17.8
.7
4.16
119
80
Squash, Summer Squash
All varieties of summer squash (appx. values)
1 (16-oz) whole squash
1 cup cubes or sliced, raw
18.7
10
.9
.2
87
42
Squash, Zucchini, raw

 

1 small (4 oz)
1 medium (7 oz)
1 large (11 oz)
4
6.7
11
.2
.4
.6
19
31
52
Tomato, whole, raw
Tomato, whole, raw
Tomato, Cherry, raw
Tomato, Cherry, raw
Tomato, Italian or Plum, raw
1 medium
1 large
1 cherry
5 each
1 each
6
8
1
4
3
.4
1
0
0
0
26
38
4
10
13
Tomatoes, whole canned 1/2 cup 5.2 .3 25
Tomatoes, diced or crushed 1/2 cup
14.5-ounce can – 3 (1/2 cup) servings
28-ounce can – 7 (1/ 2 cup) servings
0
0
0
6
6
7
25
87.5
175
Tomato Paste, canned 1 ounce
2 tablespoons
6-ounce can
5.3
6
30
0
0
0
24
25
125
Tomato Sauce, canned 2 tablespoons
1 cup
6-ounce can
0
0
0
0
0
0
30
73.5
150
Tomato juice 1 cup (8 ounces) 10.2 .2 41
Tomatillo 1 medium 1.98 0 10.88
Vegetable Cocktail Juice (V8 Juice) 1 cup
5.5-ounce can
11
7
0
0
46
30
Water chestnuts 4 water chesthuts
5-ounce can
8.6
20
0
0
35
75

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