NutriBase

Catalog

Vegetables

Vegetables, greens and mushrooms — vitamins, minerals and fiber at low calories.

Values per 100 g. Click a column heading to sort.

Food ↑ Cal Protein g Fat g Carbs g Fiber g
Alfalfa Seeds, Sprouted 23 4 0.7 2.1 1.9
Amaranth Leaves, Cooked 21 2.1 0.2 4.1 —
Amaranth Leaves, Cooked 21 2.1 0.2 4.1 —
Amaranth Leaves, Raw 23 2.5 0.3 4 —
Arrowhead, Cooked 78 4.5 0.1 16.1 —
Arrowhead, Cooked 78 4.5 0.1 16.1 —
Arrowhead, Raw 99 5.3 0.3 20.2 —
Arrowroot, Raw 65 4.2 0.2 13.4 1.3
Artichokes, (Globe Or French) 53 2.9 0.3 12 5.7
Artichokes, (Globe Or French) 38 2.6 0.4 7.8 3.9
Artichokes, (Globe Or French) 45 3.1 0.5 9.2 4.6
Artichokes, (Globe Or French) 47 3.3 0.2 10.5 5.4
Artichokes, (Globe Or French) 51 2.9 0.3 11.4 5.7
Artichokes, (Globe Or French) 45 3.1 0.5 9.2 4.6
Arugula, Baby 31 1.7 0.3 5.4 2.3
Arugula, Raw 25 2.6 0.7 3.7 1.6
Asparagus, Canned 15 1.8 0.2 2.5 1
Asparagus, Canned 19 2.1 0.7 2.5 1.6
Asparagus, Canned 15 1.8 0.2 2.5 1
Asparagus, Cooked 22 2.4 0.2 4.1 2
Asparagus, Cooked 22 2.4 0.2 4.1 2
Asparagus, Frozen 18 3 0.4 1.9 1.6
Asparagus, Frozen 24 3.2 0.2 4.1 1.9
Asparagus, Frozen 18 3 0.4 1.9 1.6
Asparagus, Green 28 1.4 0.2 5.1 1.9
Asparagus, Raw 20 2.2 0.1 3.9 2.1
Balsam-Pear (Bitter Gourd), Leafy Tips 30 5.3 0.7 3.3 —
Balsam-Pear (Bitter Gourd), Leafy Tips 34 3.6 0.2 6.7 1.9
Balsam-Pear (Bitter Gourd), Leafy Tips 32 3.6 0.2 6.2 1.9
Balsam-Pear (Bitter Gourd), Pods 17 1 0.2 3.7 2.8
Balsam-Pear (Bitter Gourd), Pods 19 0.8 0.2 4.3 2
Balsam-Pear (Bitter Gourd), Pods 19 0.8 0.2 4.3 2
Bamboo Shoots, Canned 19 1.7 0.4 3.2 1.4
Bamboo Shoots, Cooked 11 1.5 0.2 1.5 1
Bamboo Shoots, Cooked 12 1.5 0.2 1.9 1
Bamboo Shoots, Raw 27 2.6 0.3 5.2 2.2
Beans, Fava 88 7.9 0.7 17.6 7.5
Beans, Kidney 33 4.8 0.6 4.7 —
Beans, Kidney 29 4.2 0.5 4.1 —
Beans, Kidney 33 4.8 0.6 4.7 —
Beans, Mung 12 1.4 0.1 2.1 0.8
Beans, Navy 78 7.1 0.8 15 —
Beans, Navy 67 6.2 0.7 13.1 —
Beans, Navy 78 7.1 0.8 15 —
Beans, Pinto 162 9.3 0.5 30.9 5.4
Beans, Pinto 20 1.9 0.3 3.5 —
Beans, Pinto 170 9.8 0.5 32.5 5.7
Beans, Pinto 162 9.3 0.5 30.9 5.4
Beans, Pinto 62 5.3 0.9 11.6 —
Beans, Pinto 22 1.9 0.3 4.1 —
Beans, Shellie 30 1.8 0.2 6.2 3.4
Beans, Snap 15 0.8 0.1 3.5 1.5
Beans, Snap 15 0.8 0.1 3.5 1.5
Beans, Snap 15 0.8 0.1 3.5 1.5
Beans, Snap 22 1.1 0.5 4.3 1.9
Beans, Snap 35 1.9 0.3 7.9 3.2
Beans, Snap 15 0.7 0.2 3.3 1.5
Beans, Snap 21 1.1 0.4 4.2 1.9
Beans, Snap 16 0.8 0.2 3.5 1.5
Beans, Snap 31 1.8 0.1 7.1 3.4
Beans, Snap 35 1.9 0.3 7.9 3.2
Beans, Snap 35 1.9 0.3 7.9 3.3
Beans, Snap 35 1.9 0.3 7.9 3.3
Beans, Snap 33 1.8 0.2 7.6 2.8
Beans, Snap 28 1.5 0.2 6.5 3
Beans, Snap 28 1.5 0.2 6.5 3
Beans, Snap 28 1.5 0.2 6.5 3
Beans, Snap 20 1.2 0.1 4.5 1.3
Beans, Snap 20 1.2 0.1 4.5 1.3
Beans, Snap 31 1.8 0.2 7 2.7
Beans, Snap 33 1.8 0.2 7.5 2.6
Beans, Snap 28 1.5 0.2 6.5 3
Beans, Snap 33 2 0.4 7 3.4
Beans, Snap 33 2.3 0.5 6.4 3.4
Beans, Snap 21 1 0.4 4.1 —
Beans, Snap 40 2 0.3 7.4 3
Beet Greens, Cooked 27 2.6 0.2 5.5 2.9
Beet Greens, Cooked 27 2.6 0.2 5.5 2.9
Beet Greens, Raw 22 2.2 0.1 4.3 3.7
Beet Greens, Raw 26 1.6 0.1 4.7 2.6
Beets, Canned 28 0.8 0.1 6.6 1.2
Beets, Canned 30 0.7 0.1 7.1 1.2
Beets, Canned 31 0.9 0.1 7.2 1.8
Beets, Cooked 44 1.7 0.2 10 2
Beets, Cooked 44 1.7 0.2 10 2
Beets, Harvard 73 0.8 0.1 18.2 2.5
Beets, Pickled 65 0.8 0.1 16.3 0.8
Beets, Raw 43 1.6 0.2 9.6 2.8
Beets, Raw 45 1.7 0.3 8.8 3.1
Borage, Cooked 25 2.1 0.8 3.6 —
Borage, Cooked 25 2.1 0.8 3.6 —
Borage, Raw 21 1.8 0.7 3.1 —
Broadbeans, Immature Seeds 62 4.8 0.5 10.1 —
Broadbeans, Immature Seeds 72 5.6 0.6 11.7 4.2
Broadbeans, Immature Seeds 62 4.8 0.5 10.1 3.6
Broccoli Raab, Cooked 25 3.8 0.5 3.1 2.8
Broccoli Raab, Raw 22 3.2 0.5 2.9 2.7
Broccoli, Chinese 22 1.1 0.7 3.8 2.5
Broccoli, Chinese 26 1.2 0.8 4.7 2.6
Broccoli, Cooked 35 2.4 0.4 7.2 3.3
Broccoli, Cooked 35 2.4 0.4 7.2 3.3
Broccoli, Flower Clusters 28 3 0.4 5.1 2.3
Broccoli, Frozen 28 3.1 0.1 5.4 3
Broccoli, Frozen 28 3.1 0.1 5.4 3
Broccoli, Frozen 26 2.8 0.3 4.8 3
Broccoli, Frozen 28 3.1 0.1 5.4 3
Broccoli, Frozen 29 3.1 0.3 5.4 3
Broccoli, Frozen 28 3.1 0.1 5.4 3
Broccoli, Leaves 28 3 0.4 5.1 2.3
Broccoli, Raw 34 2.8 0.4 6.6 2.6
Broccoli, Raw 32 2.6 0.3 6.3 2.4
Broccoli, Raw 31 2.6 0.3 6.3 2.4
Broccoli, Stalks 28 3 0.4 5.2 —
Brussels Sprouts, Cooked 36 2.6 0.5 7.1 2.6
Brussels Sprouts, Cooked 36 2.6 0.5 7.1 2.6
Brussels Sprouts, Frozen 42 3.6 0.4 8.3 4.1
Brussels Sprouts, Frozen 41 3.8 0.4 7.9 3.8
Brussels Sprouts, Frozen 42 3.6 0.4 8.3 4.1
Brussels Sprouts, Raw 43 3.4 0.3 9 3.8
Brussels Sprouts, Raw 59 4 0.6 9.6 4.8
Burdock Root, Cooked 88 2.1 0.1 21.2 1.8
Burdock Root, Cooked 88 2.1 0.1 21.2 1.8
Burdock Root, Raw 72 1.5 0.2 17.3 3.3
Butterbur, (Fuki) 14 0.4 0 3.6 —
Butterbur, Canned 3 0.1 0.1 0.4 —
Butterbur, Cooked 8 0.2 0 2.2 —
Butterbur, Cooked 8 0.2 0 2.2 —
Cabbage, Bok Choy 20 1 0.2 3.5 1.3
Cabbage, Chinese (Pak-Choi) 12 1.6 0.2 1.8 1
Cabbage, Chinese (Pak-Choi) 13 1.5 0.2 2.2 1
Cabbage, Chinese (Pak-Choi) 12 1.6 0.2 1.8 1
Cabbage, Chinese (Pe-Tsai) 14 1.5 0.2 2.4 1.7
Cabbage, Chinese (Pe-Tsai) 16 1.2 0.2 3.2 1.2
Cabbage, Chinese (Pe-Tsai) 14 1.5 0.2 2.4 1.7
Cabbage, Common 23 1.3 0.1 5.5 1.9
Cabbage, Common (Danish 24 1.2 0.2 5.4 2.3
Cabbage, Common (Danish 24 1.2 0.2 5.4 2.3
Cabbage, Cooked 23 1.3 0.1 5.5 1.9
Cabbage, Green 31 1 0.2 6.4 —
Cabbage, Japanese Style 30 1.6 0.1 5.7 3.1
Cabbage, Kimchi 15 1.1 0.5 2.4 1.6
Cabbage, Mustard 28 1.1 0.1 5.6 3.1
Cabbage, Napa 12 1.1 0.2 2.2 —
Cabbage, Napa 4 1.1 — — 1.2
Cabbage, Raw 25 1.3 0.1 5.8 2.5
Cabbage, Red 29 1.5 0.1 6.9 2.6
Cabbage, Red 31 1.4 0.2 7.4 2.1
Cabbage, Red 29 1.5 0.1 6.9 2.6
Cabbage, Red 34 1.2 0.2 6.8 —
Cabbage, Savoy 24 1.8 0.1 5.4 2.8
Cabbage, Savoy 27 2 0.1 6.1 3.1
Cabbage, Savoy 24 1.8 0.1 5.4 2.8
Cardoon, Cooked 20 0.8 0.1 4.7 1.7
Cardoon, Cooked 22 0.8 0.1 5.3 1.7
Cardoon, Raw 17 0.7 0.1 4.1 1.6
Carrot Juice, Canned 40 1 0.2 9.3 0.8
Carrot, Dehydrated 341 8.1 1.5 79.6 23.6
Carrots, Baby 35 0.6 0.1 8.2 2.9
Carrots, Baby 41 0.8 0.1 9.1 2.7
Carrots, Canned 25 0.6 0.2 5.5 1.5
Carrots, Canned 23 0.6 0.1 5.4 1.8
Carrots, Canned 23 0.6 0.1 5.4 1.8
Carrots, Canned 25 0.6 0.2 5.5 1.5
Carrots, Cooked 35 0.8 0.2 8.2 3
Carrots, Cooked 35 0.8 0.2 8.2 3
Carrots, Frozen 37 0.6 0.7 7.7 3.3
Carrots, Frozen 36 0.8 0.5 7.9 3.3
Carrots, Frozen 37 0.6 0.7 7.7 3.3
Carrots, Frozen 37 0.8 0.5 7.9 3.2
Carrots, Frozen 37 0.8 0.5 7.9 3.2
Carrots, Mature 48 0.9 0.4 10.3 3.1
Carrots, Raw 41 0.9 0.2 9.6 2.8
Cassava, Raw 160 1.4 0.3 38.1 1.8
Catsup 101 1 0.1 27.4 0.3
Catsup, Low Sodium 101 1 0.1 27.4 0.3
Cauliflower, Cooked 23 1.8 0.5 4.1 2.3
Cauliflower, Cooked 23 1.8 0.5 4.1 2.3
Cauliflower, Frozen 17 1.6 0.2 3.2 2.7
Cauliflower, Frozen 24 2 0.3 4.7 2.3
Cauliflower, Frozen 19 1.6 0.2 3.8 2.7
Cauliflower, Green 31 3 0.3 6.1 3.2
Cauliflower, Green 32 3 0.3 6.3 3.3
Cauliflower, Green 32 3 0.3 6.3 3.3
Cauliflower, Raw 25 1.9 0.3 5 2
Cauliflower, Raw 28 1.6 0.2 4.7 2
Celeriac, Cooked 27 1 0.2 5.9 —
Celeriac, Cooked 27 1 0.2 5.9 1.2
Celeriac, Raw 42 1.5 0.3 9.2 1.8
Celery, Cooked 18 0.8 0.2 4 1.6
Celery, Cooked 18 0.8 0.2 4 1.6
Celery, Raw 14 0.7 0.2 3 1.6
Celery, Raw 17 0.5 0.2 3.3 —
Celtuce, Raw 18 0.9 0.3 3.7 1.7
Chard, Swiss 20 1.9 0.1 4.1 2.1
Chard, Swiss 19 1.8 0.2 3.7 1.6
Chard, Swiss 20 1.9 0.1 4.1 2.1
Chayote, Fruit 22 0.6 0.5 4.5 2.8
Chayote, Fruit 19 0.8 0.1 4.5 1.7
Chayote, Fruit 24 0.6 0.5 5.1 2.8
Chicory Greens, Raw 23 1.7 0.3 4.7 4
Chicory Roots, Raw 72 1.4 0.2 17.5 1.5
Chicory, Witloof 17 0.9 0.1 4 3.1
Chives, Freeze-Dried 311 21.2 3.5 64.3 26.2
Chives, Raw 30 3.3 0.7 4.4 2.5
Chrysanthemum Leaves, Raw 24 3.4 0.6 3 3
Chrysanthemum, Garland 20 1.6 0.1 4.3 2.3
Chrysanthemum, Garland 24 3.4 0.6 3 3
Chrysanthemum, Garland 20 1.6 0.1 4.3 2.3
Collards, Cooked 33 2.7 0.7 5.7 4
Collards, Cooked 33 2.7 0.7 5.7 4
Collards, Frozen 36 3 0.4 7.1 2.8
Collards, Frozen 36 3 0.4 7.1 2.8
Collards, Frozen 33 2.7 0.4 6.5 3.6
Collards, Raw 32 3 0.6 5.4 4
Collards, Raw 47 3 0.8 7 3.8
Coriander (Cilantro) Leaves, Raw 23 2.1 0.5 3.7 2.8
Corn Pudding, Home Prepared 131 4.4 5 17 1.2
Corn With Red And Green Peppers, Canned 75 2.3 0.6 18.2 —
Corn, Sweet 64 2.2 1.4 13 1.7
Corn, Sweet 88 3 0.8 20.7 2.1
Corn, Sweet 81 2.6 0.7 19.3 2.4
Corn, Sweet 98 3.3 0.8 23.5 2.8
Corn, Sweet 94 3.1 0.7 22.3 2.8
Corn, Sweet 96 3.4 1.5 21 2.4
Corn, Sweet 86 3.2 1.2 19 2.7
Corn, Sweet 97 3.3 1.4 21.7 2.7
Corn, Sweet 97 3.3 1.4 21.7 2.7
Corn, Sweet 64 2 0.5 15.4 1.7
Corn, Sweet 79 2.4 0.5 19.4 2
Corn, Sweet 79 2.4 0.5 19.4 2
Corn, Sweet 88 3 0.8 20.7 2.9
Corn, Sweet 80 2.8 0.4 19.6 2.4
Corn, Sweet 67 2.3 1.2 14.3 2
Corn, Sweet 72 1.7 0.4 18.1 1.2
Corn, Sweet 79 2.4 0.5 19.4 2
Corn, Sweet 61 2 0.8 13.9 1.7
Corn, Sweet 72 1.7 0.4 18.1 1.2
Corn, Sweet 79 2.4 0.5 19.4 2
Corn, Sweet 79 2.6 0.7 18.7 2.4
Corn, Sweet 94 3.1 0.7 22.3 2.8
Corn, Sweet 64 2 0.5 15.4 0.7
Corn, Sweet 67 2.3 1.2 14.3 2
Corn, Sweet 74 1.7 0.4 18.6 1.2
Corn, Sweet 72 1.7 0.4 18.1 1.2
Corn, Sweet 80 2.8 0.4 19.6 2.4
Corn, Sweet 98 3.3 0.8 23.5 2.8
Corn, Sweet 94 3.1 0.7 22.3 2.1
Corn, Sweet 94 3.1 0.7 22.3 2.8
Corn, Sweet 86 3.3 1.4 18.7 2
Corn, Sweet 96 3.4 1.5 21 2.4
Corn, Sweet 61 2 0.8 13.9 1.7
Corn, Sweet 85 2.8 1.6 14.7 2.4
Corn, Yellow 113 3.6 1.4 25.9 2.6
Cornsalad, Raw 21 2 0.4 3.6 —
Cowpeas (Blackeyes), Immature Seeds 97 3.2 0.4 20.3 5
Cowpeas (Blackeyes), Immature Seeds 139 9 0.7 25.1 5
Cowpeas (Blackeyes), Immature Seeds 132 8.5 0.7 23.8 6.4
Cowpeas (Blackeyes), Immature Seeds 94 3.2 0.4 19.7 5
Cowpeas (Blackeyes), Immature Seeds 131 8.5 0.7 23.5 6.4
Cowpeas (Blackeyes), Immature Seeds 90 3 0.4 18.8 5
Cowpeas, Leafy Tips 22 4.7 0.1 2.8 —
Cowpeas, Leafy Tips 22 4.7 0.1 2.8 —
Cowpeas, Leafy Tips 29 4.1 0.3 4.8 —
Cowpeas, Young Pods With Seeds 44 3.3 0.3 9.5 3.3
Cowpeas, Young Pods With Seeds 34 2.6 0.3 7 —
Cowpeas, Young Pods With Seeds 34 2.6 0.3 7 —
Cress, Garden 32 2.6 0.7 5.5 1.1
Cress, Garden 23 1.9 0.6 3.8 0.7
Cress, Garden 23 1.9 0.6 3.8 0.7
Cucumber, Peeled 10 0.6 0.2 2.2 0.7
Cucumber, With Peel 15 0.7 0.1 3.6 0.5
Cucumber, With Peel 16 0.6 0.2 3 —
Dandelion Greens, Cooked 33 2 0.6 6.4 2.9
Dandelion Greens, Cooked 33 2 0.6 6.4 2.9
Dandelion Greens, Raw 45 2.7 0.7 9.2 3.5
Dock, Cooked 20 1.8 0.6 2.9 —
Dock, Cooked 20 1.8 0.6 2.9 2.6
Dock, Raw 22 2 0.7 3.2 2.9
Drumstick Leaves, Cooked 60 5.3 0.9 11.2 2
Drumstick Leaves, Cooked 60 5.3 0.9 11.2 2
Drumstick Leaves, Raw 64 9.4 1.4 8.3 2
Drumstick Pods, Cooked 36 2.1 0.2 8.2 4.2
Drumstick Pods, Cooked 36 2.1 0.2 8.2 4.2
Drumstick Pods, Raw 37 2.1 0.2 8.5 3.2
Edamame, Frozen 109 11.2 4.7 7.6 4.8
Edamame, Frozen 121 11.9 5.2 8.9 5.2
Eggplant, Cooked 35 0.8 0.2 8.7 2.5
Eggplant, Cooked 33 0.8 0.2 8.1 2.5
Eggplant, Pickled 49 0.9 0.7 9.8 2.5
Eggplant, Raw 25 1 0.2 5.9 3
Eggplant, Raw 26 0.9 0.1 5.4 2.5
Endive, Raw 17 1.3 0.2 3.4 3.1
Epazote, Raw 32 0.3 0.5 7.4 3.8
Eppaw, Raw 150 4.6 1.8 31.7 —
Escarole, Cooked 15 1.2 0.2 3.1 2.8
Fennel, Bulb 31 1.2 0.2 7.3 3.1
Fennel, Bulb 27 0.9 0.1 5.5 2.1
Fiddlehead Ferns, Frozen 34 4.3 0.4 5.7 —
Fiddlehead Ferns, Raw 34 4.6 0.4 5.5 —
Fireweed, Leaves 103 4.7 2.8 19.2 10.6
Flour, Cassava 357 0.9 0.5 87.3 4.8
Flour, Potato 361 8.1 1 79.9 5.4
Fungi, Cloud Ears 284 9.3 0.7 73 70.1
Garlic, Raw 149 6.4 0.5 33.1 2.1
Garlic, Raw 143 6.6 0.4 28.2 2.7
Ginger Root, Pickled 20 0.3 0.1 4.8 2.6
Ginger Root, Raw 80 1.8 0.8 17.8 2
Gourd, Cooked 15 0.6 0 3.7 1.2
Gourd, Cooked 13 0.6 0 3.1 1.2
Gourd, Dishcloth (Towelgourd) 20 1.2 0.2 4.4 1.1
Gourd, Dishcloth (Towelgourd) 56 0.7 0.3 14.3 2.9
Gourd, Dishcloth (Towelgourd) 54 0.7 0.3 13.8 2.9
Gourd, Raw 14 0.6 0 3.4 0.5
Grape Leaves, Canned 69 4.3 2 11.7 9.9
Grape Leaves, Raw 93 5.6 2.1 17.3 11
Green Onion, (Scallion) 3 0.7 — — 2.3
Hearts Of Palm, Canned 28 2.5 0.6 4.6 2.4
Hearts Of Palm, Raw 115 2.7 0.2 25.6 1.5
Hyacinth-Beans, Immature Seeds 50 3 0.3 9.2 —
Hyacinth-Beans, Immature Seeds 46 2.1 0.2 9.2 3.3
Hyacinth-Beans, Immature Seeds 50 3 0.3 9.2 —
Jerusalem-Artichokes, Raw 73 2 0 17.4 1.6
Jew'S Ear, (Pepeao) 25 0.5 0 6.8 —
Jute, Potherb 34 4.7 0.3 5.8 —
Jute, Potherb 37 3.7 0.2 7.3 2
Jute, Potherb 37 3.7 0.2 7.3 2
Kale, Cooked 36 2.9 1.2 5.3 4
Kale, Cooked 44 2.9 1.2 5.3 2.3
Kale, Frozen 28 2.7 0.5 4.9 2
Kale, Frozen 36 2.9 1.2 5.3 2.3
Kale, Frozen 36 2.9 1.2 5.3 2.3
Kale, Frozen 36 2.9 1.2 5.3 —
Kale, Raw 35 2.9 1.5 4.4 4.1
Kale, Raw 35 2.9 1.5 4.4 4.1
Kanpyo, (Dried Gourd Strips) 258 8.6 0.6 65 9.8
Ketchup, Restaurant 117 1.1 0.6 26.8 —
Kohlrabi, Cooked 29 1.8 0.1 6.7 1.1
Kohlrabi, Cooked 29 1.8 0.1 6.7 1.1
Kohlrabi, Raw 27 1.7 0.1 6.2 3.6
Lambsquarters, Cooked 32 3.2 0.7 5 2.1
Lambsquarters, Cooked 32 3.2 0.7 5 2.1
Lambsquarters, Raw 43 4.2 0.8 7.3 4
Leeks, Bulb And Greens 6 1.5 — — 3
Leeks, Cooked 31 0.8 0.2 7.6 1
Leeks, Cooked 31 0.8 0.2 7.6 1
Leeks, Freeze-Dried 321 15.2 2.1 74.7 10.4
Leeks, Raw 61 1.5 0.3 14.2 1.8
Lemon Grass (Citronella), Raw 99 1.8 0.5 25.3 —
Lentils, Sprouted 106 9 0.6 22.1 —
Lentils, Sprouted 101 8.8 0.5 21.3 —
Lentils, Sprouted 101 8.8 0.5 21.3 —
Lettuce, Cos Or Romaine 17 1.2 0.3 3.3 2.1
Lettuce, Cos Or Romaine 17 1.2 0.3 3.2 1.8
Lettuce, Cos Or Romaine 17 1.2 0.3 3.2 1.8
Lettuce, Green Leaf 15 1.4 0.2 2.9 1.3
Lettuce, Iceberg 17 0.7 0.1 3.4 —
Lettuce, Leaf 18 0.9 0.1 3.3 —
Lettuce, Leaf 22 1.1 0.2 4.1 —
Lettuce, Raw 13 1.4 0.2 2.2 1.1
Lettuce, Raw 14 0.9 0.1 3 1.2
Lettuce, Red Leaf 13 1.3 0.2 2.3 0.9
Lettuce, Romaine 21 1 0.1 4.1 —
Lima Beans, Immature Seeds 113 6.8 0.9 20.2 4.9
Lima Beans, Immature Seeds 103 6.1 0.3 19.3 5.3
Lima Beans, Immature Seeds 123 6.8 0.3 23.6 5.4
Lima Beans, Immature Seeds 71 4.1 0.3 13.3 3.6
Lima Beans, Immature Seeds 123 6.8 0.3 23.6 5.3
Lima Beans, Immature Seeds 71 4.1 0.3 13.3 3.6
Lima Beans, Immature Seeds 105 6.7 0.3 19.5 4.8
Lima Beans, Immature Seeds 106 6.4 0.4 19.8 5.5
Lima Beans, Immature Seeds 103 6.1 0.3 19.3 5.3
Lima Beans, Immature Seeds 132 7.6 0.4 25.1 6
Lima Beans, Immature Seeds 105 6.7 0.3 19.5 4.8
Lotus Root, Cooked 66 1.6 0.1 16 3.1
Lotus Root, Cooked 66 1.6 0.1 16 3.1
Lotus Root, Raw 74 2.6 0.1 17.2 4.9
Malabar Spinach, Cooked 23 3 0.8 2.7 2.1
Mountain Yam, Hawaii 67 1.3 0.1 16.3 2.5
Mountain Yam, Hawaii 82 1.7 0.1 20 —
Mountain Yam, Hawaii 82 1.7 0.1 20 —
Mung Beans, Mature Seeds 19 2 0.1 3.6 0.8
Mung Beans, Mature Seeds 21 2 0.1 4.2 0.8
Mung Beans, Mature Seeds 50 4.3 0.2 10.6 1.9
Mung Beans, Mature Seeds 30 3 0.2 5.9 1.8
Mushroom, Beech 40 2.2 0.5 6.8 3.1
Mushroom, Crimini 30 3.1 0.2 4 1.8
Mushroom, Enoki 44 2.4 0.2 8.1 2.9
Mushroom, King Oyster 46 2.4 0.3 8.5 3
Mushroom, Lion'S Mane 43 2.5 0.3 7.6 —
Mushroom, Lion'S Mane 43 2.5 0.3 7.6 4.4
Mushroom, Maitake 38 2.2 0.3 6.6 3.1
Mushroom, Oyster 41 2.9 0.2 6.9 —
Mushroom, Oyster 41 2.9 0.2 6.9 2.9
Mushroom, Pioppini 39 3.5 0.2 5.8 2.8
Mushroom, Portabella 32 2.8 0.3 4.7 1.9
Mushroom, White 22 3.1 0.3 3.3 1
Mushrooms, Brown 22 2.5 0.1 4.3 0.6
Mushrooms, Brown 22 2.5 0.1 4.3 0.6
Mushrooms, Canned 25 1.9 0.3 5.1 2.4
Mushrooms, Chanterelle 32 1.5 0.5 6.9 3.8
Mushrooms, Enoki 37 2.7 0.3 7.8 2.7
Mushrooms, Maitake 31 1.9 0.2 7 2.7
Mushrooms, Morel 31 3.1 0.6 5.1 2.8
Mushrooms, Oyster 33 3.3 0.4 6.1 2.3
Mushrooms, Portabella 29 3.3 0.6 4.4 2.2
Mushrooms, Portabella 22 2.1 0.4 3.9 1.3
Mushrooms, Portabella 29 3.3 0.6 4.4 2.2
Mushrooms, Portabella 22 2.1 0.4 3.9 1.3
Mushrooms, Shiitake 39 3.5 0.4 7.7 3.6
Mushrooms, Shiitake 296 9.6 1 75.4 11.5
Mushrooms, Shiitake 56 1.6 0.2 14.4 2.1
Mushrooms, Shiitake 34 2.2 0.5 6.8 2.5
Mushrooms, Shiitake 56 1.6 0.2 14.4 2.1
Mushrooms, Shiitake 44 2.4 0.2 8.2 —
Mushrooms, Shiitake 44 2.4 0.2 8.2 4.2
Mushrooms, Straw 32 3.8 0.7 4.6 2.5
Mushrooms, White 28 2.2 0.5 5.3 2.2
Mushrooms, White 22 3.1 0.3 3.3 1
Mushrooms, White 28 2.2 0.5 5.3 2.2
Mushrooms, White 26 3.6 0.3 4 1.8
Mushrooms, White 35 3.9 0.5 6 2.5
Mushrooms, White Button 31 2.9 0.4 4.1 —
Mushrooms, White Button 31 2.9 0.4 4.1 1.7
Mustard Greens, Cooked 26 2.6 0.5 4.5 2
Mustard Greens, Cooked 26 2.6 0.5 4.5 2
Mustard Greens, Frozen 20 2.5 0.3 3.4 3.3
Mustard Greens, Frozen 19 2.3 0.3 3.1 2.8
Mustard Greens, Frozen 19 2.3 0.3 3.1 2.8
Mustard Greens, Raw 27 2.9 0.4 4.7 3.2
Mustard Spinach, (Tendergreen) 22 2.2 0.3 3.9 2.8
Mustard Spinach, (Tendergreen) 16 1.7 0.2 2.8 2
Mustard Spinach, (Tendergreen) 16 1.7 0.2 2.8 2
New Zealand Spinach, Cooked 12 1.3 0.2 2.1 1.4
New Zealand Spinach, Cooked 12 1.3 0.2 2.1 1.4
New Zealand Spinach, Raw 14 1.5 0.2 2.5 1.5
Nopales, Cooked 15 1.4 0.1 3.3 2
Nopales, Raw 16 1.3 0.1 3.3 2.2
Okra, Cooked 22 1.9 0.2 4.5 2.5
Okra, Cooked 22 1.9 0.2 4.5 2.5
Okra, Frozen 30 1.7 0.3 6.6 2.2
Okra, Frozen 29 1.6 0.2 6.4 2.1
Okra, Frozen 29 1.6 0.2 6.4 2.1
Okra, Raw 33 1.9 0.2 7.5 3.2
Onion Rings, Breaded 258 3.2 14.1 30.5 1.8
Onion Rings, Breaded 276 4.1 14.3 33.8 2.2
Onion Rings, Breaded 288 4.5 14.4 36.3 2.4
Onions, Canned 19 0.9 0.1 4 1.2
Onions, Cooked 44 1.4 0.2 10.2 1.4
Onions, Cooked 42 1.4 0.2 9.6 1.4
Onions, Dehydrated Flakes 349 9 0.5 83.3 9.2
Onions, Frozen 26 0.8 0.1 6 1.7
Onions, Frozen 29 0.8 0.1 6.8 1.8
Onions, Frozen 28 0.8 0.1 6.6 1.8
Onions, Frozen 35 0.9 0.1 8.5 1.7
Onions, Frozen 28 0.7 0.1 6.7 1.4
Onions, Frozen 26 0.7 0.1 6.1 1.4
Onions, Raw 40 1.1 0.1 9.3 1.7
Onions, Raw 32 1.8 0.2 7.3 2.6
Onions, Red 44 0.9 0.1 9.9 2.2
Onions, Sweet 32 0.8 0.1 7.6 0.9
Onions, Welsh 34 1.9 0.4 6.5 2.4
Onions, White 35 0.9 0.1 7.7 1.2
Onions, Yellow 123 1 10.8 7.9 1.7
Onions, Yellow 38 0.8 0.1 8.6 1.9
Onions, Young Green 27 1 0.5 5.7 1.8
Parsley, Freeze-Dried 271 31.3 5.2 42.4 32.7
Parsley, Fresh 36 3 0.8 6.3 3.3
Parsnips, Cooked 71 1.3 0.3 17 3.6
Parsnips, Cooked 71 1.3 0.3 17 4
Parsnips, Raw 75 1.2 0.3 18 4.9
Parsnips, Raw 87 1.3 0.5 19.3 5.4
Peas And Carrots, Canned 38 2.2 0.3 8.5 2
Peas And Carrots, Canned 38 2.2 0.3 8.5 3.3
Peas And Carrots, Frozen 48 3.1 0.4 10.1 3.1
Peas And Carrots, Frozen 53 3.4 0.5 11.2 3.4
Peas And Carrots, Frozen 48 3.1 0.4 10.1 3.1
Peas And Onions, Canned 51 3.3 0.4 8.6 2.3
Peas And Onions, Frozen 70 4 0.3 13.5 3.5
Peas And Onions, Frozen 45 2.5 0.2 8.6 2.2
Peas And Onions, Frozen 45 2.5 0.2 8.6 2.2
Peas, Canned 68 4.5 0.8 11.4 4.9
Peas, Edible-Podded 42 2.8 0.2 7.6 2.6
Peas, Edible-Podded 42 3.3 0.2 7.1 2.8
Peas, Edible-Podded 42 2.8 0.3 7.2 3.1
Peas, Edible-Podded 52 3.5 0.4 9 3.1
Peas, Edible-Podded 40 3.3 0.2 6.5 2.8
Peas, Edible-Podded 50 3.5 0.4 8.4 3.1
Peas, Green 50 3.1 0.3 9.3 2
Peas, Green 71 4.3 1 11.8 —
Peas, Green 77 5.2 0.4 13.6 4.5
Peas, Green 78 5.2 0.3 14.3 4.5
Peas, Green 84 5.4 0.2 15.6 5.5
Peas, Green 53 3.2 0.3 9.8 3.3
Peas, Green 69 4.4 0.4 12.6 4.1
Peas, Green 78 5.2 0.3 14.3 4.5
Peas, Green 81 5.4 0.4 14.5 5.7
Peas, Green 84 5.4 0.2 15.6 5.5
Peas, Green 58 3 0.5 10.6 3.3
Peas, Green 80 4.7 1.2 12.7 6
Peas, Mature Seeds 124 8.8 0.7 27.1 —
Peas, Mature Seeds 98 7.1 0.5 17.1 —
Peas, Mature Seeds 98 7.1 0.5 17.1 —
Pepeao, Dried 298 4.8 0.4 81 —
Pepper, Banana 27 1.7 0.5 5.4 3.4
Peppers, Ancho 281 11.9 8.2 51.4 21.6
Peppers, Banana Or Hungarian Wax 24 0.7 0.1 5 1.8
Peppers, Bell 23 0.7 0.1 4.8 0.9
Peppers, Bell 31 0.8 0.1 6.6 1.1
Peppers, Bell 31 0.9 0.1 6.7 1.2
Peppers, Bell 32 0.9 0.2 6.7 1
Peppers, Chili 21 0.7 0.3 4.6 1.7
Peppers, Hot Chile 324 10.6 5.8 69.9 28.7
Peppers, Hot Chili 40 1.9 0.4 8.8 1.5
Peppers, Hot Chili 21 0.9 0.1 5.1 1.3
Peppers, Hot Chili 21 0.9 0.1 5.1 1.3
Peppers, Hot Chili 40 2 0.2 9.5 1.5
Peppers, Hot Pickled 22 0.8 0.4 4.6 2.6
Peppers, Hungarian 29 0.8 0.4 6.7 1
Peppers, Jalapeno 29 0.9 0.4 6.5 2.8
Peppers, Jalapeno 27 0.9 0.9 4.7 2.6
Peppers, Jalapeno 24 0.6 0.2 5.1 1.7
Peppers, Pasilla 345 12.4 15.9 51.1 26.8
Peppers, Poblano 28 1.4 0.2 5.1 2.1
Peppers, Serrano 32 1.7 0.4 6.7 3.7
Peppers, Serrano 29 0.9 0.1 6.1 2.5
Peppers, Sweet 18 0.8 0.3 3.9 1.2
Peppers, Sweet 20 1.1 0.2 4.5 1.6
Peppers, Sweet 16 1 0.2 3.3 0.8
Peppers, Sweet 16 1 0.2 3.3 0.8
Peppers, Sweet 133 1 12.8 6.6 1.8
Peppers, Sweet 314 17.9 3 68.7 21.3
Peppers, Sweet 27 1 0.2 6.3 0.9
Peppers, Sweet 20 1.1 0.2 4.5 1.6
Peppers, Sweet 18 1 0.2 3.9 0.9
Peppers, Sweet 116 0.8 11.9 4.2 1.8
Peppers, Sweet 26 1 0.3 6 2.1
Peppers, Sweet 26 0.9 0.2 6.1 1.2
Peppers, Sweet 28 0.9 0.2 6.7 1.2
Peppers, Sweet 20 0.9 0.2 4.6 1.7
Peppers, Sweet 28 0.9 0.2 6.7 1.2
Peppers, Sweet 18 0.8 0.3 3.9 1.2
Peppers, Sweet 26 0.9 0.2 6.1 1.2
Peppers, Sweet 16 1 0.2 3.3 0.9
Pickle Relish, Hamburger 129 0.6 0.5 34.5 3.2
Pickle Relish, Hot Dog 91 1.5 0.5 23.4 1.5
Pickle Relish, Sweet 130 0.4 0.5 35.1 1.1
Pickles, Chowchow 121 1.5 0.9 26.6 1.5
Pickles, Cucumber 12 0.5 0.3 2.4 1
Pickles, Cucumber 11 0.3 0.2 2.3 1.2
Pickles, Cucumber 12 0.5 0.3 2.4 1
Pickles, Cucumber 91 0.6 0.4 21.2 1
Pickles, Cucumber 11 0.3 0.2 2.3 1.2
Pickles, Cucumber 122 0.4 0.3 33.7 1.1
Pickles, Cucumber 12 0.5 0.4 2 1
Pigeonpeas, Immature Seeds 136 7.2 1.6 23.9 5.1
Pigeonpeas, Immature Seeds 111 6 1.4 19.5 4.2
Pigeonpeas, Immature Seeds 111 6 1.4 19.5 4.2
Pimento, Canned 23 1.1 0.3 5.1 1.9
Poi 112 0.4 0.1 27.2 0.4
Pokeberry Shoots, (Poke) 23 2.6 0.4 3.7 1.7
Pokeberry Shoots, (Poke) 20 2.3 0.4 3.1 1.5
Pokeberry Shoots, (Poke) 20 2.3 0.4 3.1 1.5
Potato Flour 357 6.9 0.3 83.1 5.9
Potato Pancakes 268 6.1 14.8 27.8 3.3
Potato Puffs, Frozen 178 1.9 8.7 24.8 2.3
Potato Puffs, Frozen 192 2.1 9.1 27.3 2
Potato Salad, Home-Prepared 143 2.7 8.2 11.2 1.3
Potato Wedges 129 2.7 2.2 25.5 2
Potatoes, Au Gratin 134 5.1 7.6 11.3 1.8
Potatoes, Au Gratin 314 8.9 3.7 74.3 4.1
Potatoes, Au Gratin 93 2.3 4.1 12.8 0.9
Potatoes, Au Gratin 132 5.1 7.6 11.3 1.8
Potatoes, Baked 93 2 0.1 21.6 1.5
Potatoes, Baked 198 4.3 0.1 46.1 7.9
Potatoes, Baked 93 2.5 0.1 21.2 2.2
Potatoes, Baked 93 2.5 0.1 21.2 2.2
Potatoes, Baked 93 2 0.1 21.6 1.5
Potatoes, Baked 198 4.3 0.1 46.1 7.9
Potatoes, Boiled 87 1.9 0.1 20.1 2
Potatoes, Boiled 87 1.9 0.1 20.1 1.8
Potatoes, Boiled 78 2.9 0.1 17.2 3.3
Potatoes, Boiled 86 1.7 0.1 20 1.8
Potatoes, Boiled 78 2.9 0.1 17.2 3.3
Potatoes, Boiled 86 1.7 0.1 20 2
Potatoes, Canned 60 1.4 0.2 13.6 2.4
Potatoes, Canned 44 1.2 0.1 9.9 1.4
Potatoes, Canned 60 1.4 0.2 13.6 2.3
Potatoes, Flesh And Skin 77 2.1 0.1 17.5 2.1
Potatoes, French Fried 147 2.2 4.7 24.8 1.9
Potatoes, French Fried 130 2.2 3.4 23.5 1.9
Potatoes, French Fried 148 2.6 3.8 27 2.6
Potatoes, French Fried 162 2.6 7.5 22.2 2.4
Potatoes, French Fried 134 2.4 3.4 24.3 2.4
Potatoes, French Fried 187 2.7 10 23 2.3
Potatoes, French Fried 158 2.8 5.5 25.6 2
Potatoes, French Fried 153 2.4 5.8 24 3
Potatoes, French Fried 218 3.4 8.2 34 3.2
Potatoes, French Fried 168 2.7 5.2 28.7 2.6
Potatoes, French Fried 146 2.3 5 24 2
Potatoes, French Fried 161 2.5 5.1 27.5 2.3
Potatoes, French Fried 163 2.2 6.2 25.6 2.3
Potatoes, French Fried 194 2.9 6.8 31.7 2.8
Potatoes, French Fried 147 2.2 4.7 24.8 1.9
Potatoes, Frozen 260 2.8 15 30.2 2.9
Potatoes, Frozen 333 3.6 18.7 39.7 3.2
Potatoes, Frozen 65 2 0.1 14.5 1.4
Potatoes, Frozen 63 2 0.1 13.9 1.4
Potatoes, Frozen 218 3.4 8.2 34 3.2
Potatoes, Gold 73 1.8 0.3 16 13.8
Potatoes, Hash Brown 84 1.8 0.1 19.2 1.8
Potatoes, Hash Brown 242 3.2 10.3 34 3.6
Potatoes, Hash Brown 265 3 12.5 35.1 3.2
Potatoes, Hash Brown 82 2.1 0.6 17.7 1.4
Potatoes, Hash Brown 219 2.7 11.6 28.5 3.2
Potatoes, Hash Brown 135 1.9 6.7 18.3 2.9
Potatoes, Hash Brown 178 2.5 8.8 24.1 3.8
Potatoes, Mashed 108 2.1 4.9 14.4 2.2
Potatoes, Mashed 113 1.9 4.2 16.8 1.5
Potatoes, Mashed 113 1.9 5.6 15 2.3
Potatoes, Mashed 106 2 5 13.3 1.9
Potatoes, Mashed 113 2 4.2 16.9 1.5
Potatoes, Mashed 372 8.2 0.5 85.5 7.1
Potatoes, Mashed 108 2.1 5 14.4 2.2
Potatoes, Mashed 357 10.9 1.1 77.7 6.6
Potatoes, Mashed 116 2.1 4.8 16.1 1.3
Potatoes, Mashed 354 8.3 0.4 81.2 6.6
Potatoes, Mashed 97 1.8 5.1 10.9 0.8
Potatoes, Mashed 83 1.9 0.6 17.6 1.5
Potatoes, Microwaved 132 4.4 0.1 29.6 5.5
Potatoes, Microwaved 105 2.4 0.1 24.2 2.3
Potatoes, Microwaved 132 4.4 0.1 29.6 5.5
Potatoes, Microwaved 100 2.1 0.1 23.3 1.6
Potatoes, Microwaved 105 2.4 0.1 24.2 2.3
Potatoes, Microwaved 100 2.1 0.1 23.3 1.6
Potatoes, O'Brien 76 1.8 0.1 17.5 1.9
Potatoes, O'Brien 204 2.2 13.2 21.9 1.7
Potatoes, O'Brien 81 2.4 1.3 15.5 —
Potatoes, Raw 58 2.6 0.1 12.4 2.5
Potatoes, Red 70 1.9 0.1 15.9 1.7
Potatoes, Red 87 2.3 0.2 19.6 1.8
Potatoes, Red 76 2.1 0.3 16.3 13.8
Potatoes, Roasted 127 2.2 1.8 26.2 2.6
Potatoes, Russet 79 2.1 0.1 18.1 1.3
Potatoes, Russet 95 2.6 0.1 21.4 2.3
Potatoes, Russet 83 2.3 0.4 17.8 14.9
Potatoes, Scalloped 88 2.9 3.7 10.8 1.9
Potatoes, Scalloped 358 7.8 4.6 73.9 8.6
Potatoes, Scalloped 93 2.1 4.3 12.8 1.1
Potatoes, Scalloped 88 2.9 3.7 10.8 1.9
Potatoes, White 69 1.7 0.1 15.7 2.4
Potatoes, White 92 2.1 0.2 21.1 2.1
Potatoes, Yellow Fleshed 81 2 0.1 18 2
Potatoes, Yellow Fleshed 119 2 1.9 23.4 2.6
Potatoes, Yellow Fleshed 162 2.5 5.8 25 2.2
Pumpkin Flowers, Cooked 15 1.1 0.1 3.3 0.9
Pumpkin Flowers, Raw 15 1 0.1 3.3 —
Pumpkin Leaves, Cooked 21 2.7 0.2 3.4 2.7
Pumpkin Leaves, Cooked 21 2.7 0.2 3.4 2.7
Pumpkin Leaves, Raw 19 3.2 0.4 2.3 —
Pumpkin Pie Mix, Canned 104 1.1 0.1 26.4 8.3
Pumpkin, Canned 34 1.1 0.3 8.1 2.9
Pumpkin, Canned 34 1.1 0.3 8.1 2.9
Pumpkin, Cooked 20 0.7 0.1 4.9 1.1
Pumpkin, Cooked 18 0.7 0.1 4.3 1.1
Pumpkin, Flowers 15 1.1 0.1 3.2 0.9
Pumpkin, Raw 26 1 0.1 6.5 0.5
Purslane, Cooked 18 1.5 0.2 3.6 —
Purslane, Cooked 18 1.5 0.2 3.6 —
Purslane, Raw 20 2 0.4 3.4 —
Radicchio, Raw 23 1.4 0.3 4.5 0.9
Radicchio, Raw 26 1.3 0.1 5 2.1
Radish Seeds, Sprouted 43 3.8 2.5 3.6 —
Radishes, Hawaiian Style 28 1.1 0.3 5.2 2.2
Radishes, Oriental 18 0.6 0.1 4.1 1.6
Radishes, Oriental 17 0.7 0.2 3.4 1.6
Radishes, Oriental 271 7.9 0.7 63.4 23.9
Radishes, Oriental 17 0.7 0.2 3.4 1.6
Radishes, Raw 16 0.7 0.1 3.4 1.6
Radishes, Red 20 0.7 0.1 4.1 1.3
Radishes, White Icicle 14 1.1 0.1 2.6 1.4
Rutabaga, Peeled 4 0.9 — — 2.9
Rutabagas, Cooked 30 0.9 0.2 6.8 1.8
Rutabagas, Cooked 30 0.9 0.2 6.8 1.8
Rutabagas, Raw 37 1.1 0.2 8.6 2.3
Salsify, (Vegetable Oyster) 82 3.3 0.2 18.6 3.3
Salsify, Cooked 68 2.7 0.2 15.4 3.1
Salsify, Cooked 68 2.7 0.2 15.4 3.1
Sauerkraut, Canned 19 0.9 0.1 4.3 2.9
Seaweed, Agar 26 0.5 0 6.8 0.5
Seaweed, Agar 306 6.2 0.3 80.9 7.7
Seaweed, Dry 259 15.3 1.4 46.2 36.7
Seaweed, Irishmoss 49 1.5 0.2 12.3 1.3
Seaweed, Kelp 43 1.7 0.6 9.6 1.3
Seaweed, Laver 35 5.8 0.3 5.1 0.3
Seaweed, Rehydrated 31 1.9 0.2 5.6 4.5
Seaweed, Spirulina 26 5.9 0.4 2.4 0.4
Seaweed, Spirulina 290 57.5 7.7 23.9 3.6
Seaweed, Wakame 45 3 0.6 9.1 0.5
Sesbania Flower, Cooked 22 1.1 0.1 5.2 —
Sesbania Flower, Cooked 21 1.1 0.1 5.1 —
Sesbania Flower, Raw 27 1.3 0 6.7 —
Shallots, Bulb 6 1.4 — — 2.2
Shallots, Freeze-Dried 348 12.3 0.5 80.7 15.7
Shallots, Raw 72 2.5 0.1 16.8 3.2
Soybeans, Green 147 13 6.8 11.1 4.2
Soybeans, Green 141 12.4 6.4 11.1 4.2
Soybeans, Green 141 12.4 6.4 11.1 4.2
Soybeans, Mature Seeds 81 8.5 4.5 6.5 0.8
Soybeans, Mature Seeds 125 13.1 7.1 9.4 0.8
Soybeans, Mature Seeds 122 13.1 6.7 9.6 1.1
Soybeans, Mature Seeds 81 8.5 4.5 6.5 0.8
Soybeans, Mature Seeds 125 13.1 7.1 9.4 0.8
Spinach Souffle 172 7.9 13 5.9 0.7
Spinach, Baby 27 2.9 0.6 2.4 1.6
Spinach, Baby 27 2.9 0.6 2.4 1.6
Spinach, Canned 19 2.1 0.4 2.9 1.6
Spinach, Canned 23 2.8 0.5 3.4 2.4
Spinach, Canned 19 2.1 0.4 2.9 2.2
Spinach, Cooked 23 3 0.3 3.8 2.4
Spinach, Cooked 23 3 0.3 3.8 2.4
Spinach, Frozen 29 3.6 0.6 4.2 2.9
Spinach, Frozen 34 4 0.9 4.8 3.7
Spinach, Frozen 34 4 0.9 4.8 3.7
Spinach, Mature 28 2.9 0.6 2.6 1.6
Spinach, Mature 28 2.9 0.6 2.6 1.6
Spinach, Raw 23 2.9 0.4 3.6 2.2
Squash, Pie Pumpkin 3 0.9 — — 2.3
Squash, Spaghetti 3 0.8 — — 1.4
Squash, Summer 19 1 0.3 3.9 1
Squash, Summer 19 1 0.4 3.8 1.1
Squash, Summer 13 0.6 0.1 3 1.4
Squash, Summer 20 0.8 0.1 4.8 1.2
Squash, Summer 25 1.3 0.2 5.5 1.4
Squash, Summer 17 1.2 0.1 3.6 1.3
Squash, Summer 17 1.2 0.1 3.6 1.3
Squash, Summer 29 1 0.1 6.9 —
Squash, Summer 18 1.2 0.2 3.8 1.2
Squash, Summer 16 1 0.2 3.3 1.9
Squash, Summer 17 1.2 0.3 3.1 1
Squash, Summer 15 1.1 0.4 2.7 1
Squash, Summer 20 0.9 0.3 4.3 1.4
Squash, Summer 19 1 0.4 3.8 1.1
Squash, Summer 16 1.2 0.2 3.4 1.1
Squash, Summer 20 0.9 0.3 4.3 1.4
Squash, Summer 25 1.3 0.2 5.5 1.4
Squash, Summer 16 1 0.2 3.3 1.9
Squash, Summer 15 1.1 0.4 2.7 1
Squash, Summer 14 1.2 0.1 3 1.3
Squash, Summer 19 1 0.2 3.3 0.8
Squash, Summer 22 0.9 0.1 4.4 1
Squash, Winter 40 0.8 0.1 10.4 1.5
Squash, Winter 57 1.8 0.1 14.4 1.3
Squash, Winter 39 1.2 0.1 10.1 —
Squash, Winter 40 2 0.5 8.7 3.9
Squash, Winter 50 2.5 0.6 10.8 4.9
Squash, Winter 56 1.1 0.1 14.6 4.4
Squash, Winter 34 0.7 0.1 8.8 2.6
Squash, Winter 45 1 0.1 11.7 2
Squash, Winter 40 0.9 0.1 10.5 3.2
Squash, Winter 30 1.5 0.4 6.5 2.9
Squash, Winter 31 0.6 0.6 6.9 1.5
Squash, Winter 27 0.7 0.3 6.5 1.4
Squash, Winter 37 0.9 0.4 8.9 2.8
Squash, Winter 56 1.1 0.1 14.6 4.4
Squash, Winter 34 0.7 0.1 8.8 2.6
Squash, Winter 40 0.9 0.1 10.5 3.2
Squash, Winter 34 1 0.1 8.6 1.5
Squash, Winter 37 0.9 0.4 8.9 2.8
Squash, Winter 39 1.2 0.1 10 —
Squash, Winter 50 2.5 0.6 10.8 4.9
Squash, Winter 30 1.5 0.4 6.5 2.9
Squash, Winter 27 0.7 0.3 6.5 1.4
Squash, Winter 48 1.2 0.2 10.5 2
Squash, Winter 49 1.3 0.2 10.5 2.6
Squash, Zucchini 21 2.7 0.4 3.1 1.1
Succotash, (Corn And Limas) 115 5.1 0.8 24.4 4.5
Succotash, (Corn And Limas) 77 2.6 0.5 17.6 3
Succotash, (Corn And Limas) 63 2.6 0.5 14 2.6
Succotash, (Corn And Limas) 93 4.3 0.9 19.9 4
Succotash, (Corn And Limas) 93 4.3 0.9 20 4.1
Succotash, (Corn And Limas) 99 5 1 19.6 3.8
Succotash, (Corn And Limas) 93 4.3 0.9 20 4.1
Succotash, (Corn And Limas) 111 5.1 0.8 24.4 —
Sweet Potato Leaves, Cooked 35 2.2 0.3 7.4 1.9
Sweet Potato Leaves, Cooked 35 2.2 0.3 7.4 1.9
Sweet Potato Leaves, Raw 42 2.5 0.5 8.8 5.3
Sweet Potato Puffs, Frozen 161 1.4 3.6 30.7 1.9
Sweet Potato, Canned 91 1.7 0.2 21.1 1.8
Sweet Potato, Canned 101 2 0.2 23.2 1.7
Sweet Potato, Canned 89 1 0.2 20.9 2.5
Sweet Potato, Canned 108 1.3 0.3 25.4 3
Sweet Potato, Cooked 90 2 0.2 20.7 3.3
Sweet Potato, Cooked 76 1.4 0.1 17.7 2.5
Sweet Potato, Cooked 164 0.9 3.5 32.1 2.1
Sweet Potato, Cooked 90 2 0.2 20.7 3.3
Sweet Potato, Cooked 76 1.4 0.1 17.7 2.5
Sweet Potato, Frozen 96 1.7 0.2 22.2 1.7
Sweet Potato, Frozen 100 1.7 0.1 23.4 1.8
Sweet Potato, Frozen 100 1.7 0.1 23.4 1.8
Sweet Potato, Raw 86 1.6 0.1 20.1 3
Sweet Potatoes, French Fried 182 2.2 8.9 35.6 5.7
Sweet Potatoes, French Fried 209 1.7 11.1 25.5 3.4
Sweet Potatoes, Orange Flesh 79 1.6 0.4 17.3 4.4
Taro Leaves, Cooked 24 2.7 0.4 4 2
Taro Leaves, Raw 42 5 0.7 6.7 3.7
Taro Shoots, Cooked 14 0.7 0.1 3.2 —
Taro Shoots, Raw 11 0.9 0.1 2.3 —
Taro, Cooked 142 0.5 0.1 34.6 5.1
Taro, Cooked 142 0.5 0.1 34.6 5.1
Taro, Leaves 24 2.7 0.4 3.9 2
Taro, Raw 112 1.5 0.2 26.5 4.1
Taro, Shoots 14 0.7 0.1 3.2 —
Taro, Tahitian 44 2.8 1 6.9 —
Taro, Tahitian 44 4.2 0.7 6.9 —
Taro, Tahitian 44 4.2 0.7 6.9 —
Tomatillos, Dehusked 4 1.1 — — 1.7
Tomatillos, Raw 32 1 1 5.8 1.9
Tomato And Vegetable Juice, Low Sodium 22 0.6 0.1 4.6 0.8
Tomato Juice, Canned 17 0.9 0.3 3.5 0.4
Tomato Juice, Canned 17 0.9 0.3 3.5 0.4
Tomato Juice, With Added Ingredients 23 0.9 0.3 4.3 —
Tomato Powder 302 12.9 0.4 74.7 16.5
Tomato Products, Canned 24 1.2 0.3 5.3 1.5
Tomato Products, Canned 35 1.5 0.1 8.4 1.5
Tomato Products, Canned 42 1.6 0.2 9.9 1.8
Tomato Products, Canned 59 2.1 1.9 10.2 2.2
Tomato Products, Canned 33 1.4 0.3 7.2 1.4
Tomato Products, Canned 82 4.3 0.5 18.9 4.1
Tomato Products, Canned 38 1.7 0.2 9 1.9
Tomato Products, Canned 41 0.9 0.7 8.8 1.4
Tomato Products, Canned 32 1.3 0.4 7.1 1.4
Tomato Products, Canned 38 1.7 0.2 9 1.9
Tomato Sauce, Canned 24 1.2 0.3 5.3 1.5
Tomato, Paste 104 4.2 0.7 20.2 4.7
Tomato, Puree 41 1.6 0.3 8 2
Tomato, Roma 22 0.7 0.4 3.8 1
Tomato, Roma 22 0.7 0.4 3.8 1
Tomato, Sauce 34 1.4 0.4 6.3 1.6
Tomatoes, Canned 18 0.8 0.5 3.3 —
Tomatoes, Crushed 32 1.6 0.3 7.3 1.9
Tomatoes, Crushed 38 1.4 0.4 7.1 1.9
Tomatoes, Grape 27 0.8 0.6 5.5 2.1
Tomatoes, Green 23 1.2 0.2 5.1 1.1
Tomatoes, Orange 16 1.2 0.2 3.2 0.9
Tomatoes, Red 18 1 0.1 4 0.7
Tomatoes, Red 16 0.8 0.3 3.5 1.9
Tomatoes, Red 26 0.9 0.2 6.2 1
Tomatoes, Red 15 0.7 0.1 3.6 —
Tomatoes, Red 79 2 2.7 13.1 1.7
Tomatoes, Red 18 1 0.1 4 0.7
Tomatoes, Red 16 0.8 0.3 3.5 1.9
Tomatoes, Red 18 0.9 0.2 3.9 1.2
Tomatoes, Sun-Dried 258 14.1 3 55.8 12.3
Tomatoes, Sun-Dried 213 5.1 14.1 23.3 5.8
Tomatoes, Whole 22 0.9 0.2 4.3 0.9
Tomatoes, Yellow 15 1 0.3 3 0.7
Tree Fern, Cooked 40 0.3 0.1 10.8 3.7
Tree Fern, Cooked 40 0.3 0.1 11 3.7
Turnip Greens And Turnips, Frozen 35 3 0.4 4.9 3.1
Turnip Greens And Turnips, Frozen 34 3 0.4 4.7 3.1
Turnip Greens And Turnips, Frozen 21 2.5 0.2 3.4 2.4
Turnip Greens, Canned 19 1.4 0.3 2.8 1.3
Turnip Greens, Canned 14 1.4 0.3 2.4 1.7
Turnip Greens, Cooked 20 1.1 0.2 4.4 3.5
Turnip Greens, Cooked 20 1.1 0.2 4.4 3.5
Turnip Greens, Frozen 29 3.4 0.4 5 3.4
Turnip Greens, Frozen 22 2.5 0.3 3.7 2.5
Turnip Greens, Frozen 29 3.4 0.4 5 3.4
Turnip Greens, Raw 32 1.5 0.3 7.1 3.2
Turnips, Cooked 22 0.7 0.1 5.1 2
Turnips, Cooked 22 0.7 0.1 5.1 2
Turnips, Frozen 16 1 0.2 2.9 1.8
Turnips, Frozen 23 1.5 0.2 4.4 2
Turnips, Frozen 21 1.5 0.2 3.7 2
Turnips, Raw 28 0.9 0.1 6.4 1.8
Turnips, Raw 34 1 0.1 7.3 1.9
Vegetable Juice Cocktail, Canned 22 0.9 0.3 3.9 0.5
Vegetable Juice Cocktail, Low Sodium 19 0.9 0.3 3.8 0.5
Vegetable Juice, Bolthouse Farms 31 0.5 0 8.1 1.9
Vegetables, Mixed 36 1.4 0.3 7.1 3.8
Vegetables, Mixed 49 2.6 0.3 9.3 3
Vegetables, Mixed 60 2.9 0.2 13.1 4.4
Vegetables, Mixed 72 3.3 0.5 13.5 4
Vegetables, Mixed 65 2.9 0.2 13.1 4.4
Vegetables, Mixed (Corn 37 1.4 0.2 7.3 3.1
Vinespinach, (Basella) 19 1.8 0.3 3.4 —
Wasabi, Root 109 4.8 0.6 23.5 7.8
Water Convolvulus, Cooked 20 2.1 0.2 3.7 1.9
Water Convolvulus, Cooked 20 2.1 0.2 3.7 1.9
Water Convolvulus, Raw 19 2.6 0.2 3.1 2.1
Waterchestnuts, Chinese 97 1.4 0.1 23.9 3
Waterchestnuts, Chinese 50 0.9 0.1 12.3 2.5
Watercress, Raw 11 2.3 0.1 1.3 0.5
Waxgourd, Cooked 14 0.4 0.2 3 1
Waxgourd, Cooked 11 0.4 0.2 2.5 1
Waxgourd, Raw 13 0.4 0.2 3 2.9
Winged Bean Leaves, Raw 74 5.9 1.1 14.1 —
Winged Bean Tuber, Raw 148 11.6 0.9 28.1 —
Winged Bean, Immature Seeds 37 5.3 0.7 3.2 —
Winged Beans, Immature Seeds 49 7 0.9 4.3 —
Winged Beans, Immature Seeds 38 5.3 0.7 3.2 —
Yam, Cooked 116 1.5 0.1 27.5 3.9
Yam, Cooked 114 1.5 0.1 27 3.9
Yam, Raw 118 1.5 0.2 27.9 4.1
Yambean (Jicama), Cooked 36 0.7 0.1 8.2 —
Yambean (Jicama), Cooked 38 0.7 0.1 8.8 —
Yambean (Jicama), Raw 38 0.7 0.1 8.8 4.9
Yardlong Bean, Cooked 47 2.5 0.1 9.2 —
Yardlong Bean, Cooked 47 2.5 0.1 9.2 —
Yardlong Bean, Raw 47 2.8 0.4 8.4 —
Yautia (Tannier), Raw 98 1.5 0.4 23.6 1.5
Yeast Extract Spread 185 23.9 0.9 20.4 6.5

Nutrient rankings for this category

See which foods rank highest across the whole database for key nutrients:

Highest in protein Highest in fiber Highest in iron Highest in potassium All nutrients

Note. This information is provided for general reference only and is not medical advice or a diet prescription. If you have a medical condition or special dietary needs, consult a physician or a registered dietitian.