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Nutrition database

Vegetables nutrition facts

Leafy greens, roots, peppers, mushrooms and more, raw unless the name says cooked, canned or frozen. Weight and preparation change the numbers more than variety does, so check the serving.

In this category

Food	Serving	Calories	Protein	Carbs	Fat
Broccoli	1 cup chopped	31	2.6 g	6 g	0.3 g
Potato	1 potato medium	161	4.3 g	36.6 g	0.2 g
Spinach	1 cup	7	0.9 g	1.1 g	0.1 g
Sweet Potato	1 medium (2" dia, 5" long, raw)	103	2.3 g	23.6 g	0.2 g
Carrot	1 medium	25	0.6 g	5.8 g	0.1 g
Cucumber	1/2 cup slices	8	0.3 g	1.9 g	0.1 g
Garlic	1 clove	4	0.2 g	1 g	<0.1 g
Onion	1 medium (2-1/2" dia)	44	1.2 g	10.3 g	0.1 g
Tomato	1 medium whole (2-3/5" dia)	22	1.1 g	4.8 g	0.2 g
Artichoke	1 artichoke, medium	60	4.2 g	13.5 g	0.2 g
Arugula	1/2 cup	3	0.3 g	0.4 g	0.1 g
Asparagus	1 cup	27	2.9 g	5.2 g	0.2 g
Baby Carrots	1 NLEA serving	30	0.5 g	7 g	0.1 g
Bean Sprouts	1 cup	31	3.2 g	6.2 g	0.2 g
Beets	1 cup	58	2.2 g	13 g	0.2 g
Boiled Potato	1 medium (2-1/4" to 3-1/4" dia.)	144	2.9 g	33.4 g	0.2 g
Bok Choy	1 cup, shredded	9	1.1 g	1.5 g	0.1 g
Brussels Sprouts	1 cup	38	3 g	7.9 g	0.3 g
Cabbage	1 cup, chopped	22	1.1 g	5.2 g	0.1 g
Canned Corn	1 cup	110	3.8 g	23.5 g	2 g
Canned Green Beans	1 cup	28	1.4 g	5.7 g	0.6 g
Canned Pumpkin	1 cup	83	2.7 g	19.8 g	0.7 g
Canned Tomatoes	1 cup	38	1.9 g	8.3 g	0.6 g
Cauliflower	1 cup chopped (1/2" pieces)	27	2.1 g	5.3 g	0.3 g
Celery	1 cup chopped	14	0.7 g	3 g	0.2 g
Cooked Carrots	1/2 cup slices	27	0.6 g	6.4 g	0.1 g
Cooked Green Beans	1 cup	44	2.4 g	9.9 g	0.4 g
Cooked Spinach	1 cup	41	5.3 g	6.8 g	0.5 g
Corn on the Cob	1 ear medium (6-3/4" to 7-1/2" long)	99	3.5 g	21.6 g	1.5 g
Cremini Mushrooms	1 cup whole	19	2.2 g	3.7 g	0.1 g
Eggplant	1 cup, cubes	21	0.8 g	4.8 g	0.1 g
French Fries	10 fries	120	2.1 g	19.4 g	4.2 g
Frozen Peas	1 cup	103	7 g	18.3 g	0.5 g
Green Beans	1 cup 1/2" pieces	31	1.8 g	7 g	0.2 g
Green Bell Pepper	1 medium (approx 2-3/4" long, 2-1/2" dia)	24	1 g	5.5 g	0.2 g
Green Onions	1 cup, chopped	32	1.8 g	7.3 g	0.2 g
Green Peas	1 cup	117	7.9 g	21 g	0.6 g
Hash Browns	1 cup	413	4.7 g	54.8 g	19.5 g
Jalapeno	1 pepper	4	0.1 g	0.9 g	0.1 g
Kale	1 cup	7	0.6 g	0.9 g	0.3 g
Kimchi	1 cup	23	1.7 g	3.6 g	0.8 g
Mashed Potatoes	1 cup	237	3.9 g	35.3 g	8.9 g
Mixed Vegetables	1/3 package (10 oz)	68	3.2 g	12.8 g	0.5 g
Okra	1 cup	33	1.9 g	7.5 g	0.2 g
Potato Salad	1 cup	358	6.7 g	27.9 g	20.5 g
Pumpkin	1 cup (1" cubes)	30	1.2 g	7.5 g	0.1 g
Radishes	1 cup slices	19	0.8 g	3.9 g	0.1 g
Raw Potato	1 Potato medium (2-1/4" to 3-1/4" dia)	164	4.4 g	37.3 g	0.2 g
Raw Sweet Potato	1 cup, cubes	114	2.1 g	26.8 g	0.1 g
Red Bell Pepper	1 medium (approx 2-3/4" long, 2-1/2 dia.)	31	1.2 g	7.2 g	0.4 g
Red Cabbage	1 cup, chopped	28	1.3 g	6.6 g	0.1 g
Romaine Lettuce	1 cup shredded	8	0.6 g	1.5 g	0.1 g
Sauerkraut	1 cup	27	1.3 g	6.1 g	0.2 g
Snow Peas	1 cup, chopped	41	2.7 g	7.4 g	0.2 g
Spaghetti Squash	1 cup	42	1 g	10 g	0.4 g
Sun-Dried Tomatoes	1 piece	5	0.3 g	1.1 g	0.1 g
Sweet Corn	1 cup	125	4.7 g	27.1 g	2 g
Tomato Paste	1 tbsp	13	0.7 g	3 g	0.1 g
Tomato Sauce	1 cup	59	2.9 g	13 g	0.7 g
White Mushrooms	1 cup, pieces or slices	15	2.2 g	2.3 g	0.2 g
Yellow Bell Pepper	1 pepper, large (3-3/4" long, 3" dia)	50	1.9 g	11.8 g	0.4 g
Zucchini	1 cup, chopped	21	1.5 g	3.9 g	0.4 g
Acorn Squash	1 cup, cubes	115	2.3 g	29.9 g	0.3 g
Alfalfa Sprouts	1 cup	8	1.3 g	0.7 g	0.2 g
Au Gratin Potatoes	1 cup	328	12.4 g	27.6 g	18.6 g
Baby Lima Beans	1 cup	189	12 g	35 g	0.5 g
Bamboo Shoots	1 cup (1/8" slices)	25	2.3 g	4.2 g	0.5 g
Banana Pepper	1 medium (4-1/2" long)	12	0.8 g	2.5 g	0.2 g
Beet Greens	1 cup	8	0.8 g	1.6 g	<0.1 g
Boiled Sweet Potato	1 cup, mashed	249	4.5 g	58.1 g	0.5 g
Broccoli Rabe	1 cup chopped	9	1.3 g	1.1 g	0.2 g
Butter Lettuce	1 cup, shredded or chopped	7	0.7 g	1.2 g	0.1 g
Butternut Squash	1 cup, cubes	82	1.8 g	21.5 g	0.2 g
Canned Beets	1 cup, diced	49	1.4 g	11.3 g	0.2 g
Canned Green Chiles	1 cup	29	1 g	6.4 g	0.4 g
Canned Jalapenos	1 cup, sliced	28	1 g	4.9 g	1 g
Canned Mushrooms	1 cup	39	2.9 g	7.9 g	0.5 g
Canned Peas	1 cup	119	7.8 g	19.9 g	1.4 g
Canned Sweet Potatoes	1 cup	212	2.5 g	49.7 g	0.6 g
Cassava	1 cup	330	2.8 g	78.4 g	0.6 g
Collard Greens	1 cup, chopped	12	1.1 g	2 g	0.2 g
Cooked Artichoke	1 artichoke, medium	64	3.5 g	14.3 g	0.4 g
Cooked Asparagus	1/2 cup	20	2.2 g	3.7 g	0.2 g
Cooked Beets	1/2 cup slices	37	1.4 g	8.5 g	0.2 g
Cooked Brussels Sprouts	1/2 cup	28	2 g	5.5 g	0.4 g
Cooked Cabbage	1/2 cup, shredded	17	1 g	4.1 g	<0.1 g
Cooked Cauliflower	1/2 cup (1" pieces)	14	1.1 g	2.5 g	0.3 g
Cooked Collard Greens	1 cup, chopped	63	5.1 g	10.7 g	1.4 g
Cooked Green Peas	1 cup	134	8.6 g	25 g	0.4 g
Cooked Kale	1 cup	42	3.5 g	6.3 g	1.4 g
Cooked Okra	1/2 cup slices	18	1.5 g	3.6 g	0.2 g
Cooked Zucchini	1 cup, sliced	27	2.1 g	4.8 g	0.6 g
Creamed Corn	1 cup	184	4.5 g	46.4 g	1.1 g
Crushed Tomatoes	1/2 cup	39	2 g	8.8 g	0.3 g
Daikon	1 cup slices	21	0.7 g	4.8 g	0.1 g
Dried Shiitake Mushrooms	4 mushrooms	44	1.4 g	11.3 g	0.1 g
Endive	1/2 cup, chopped	4	0.3 g	0.8 g	0.1 g
Enoki Mushrooms	1 cup whole	24	1.7 g	5 g	0.2 g
Fennel	1 cup, sliced	27	1.1 g	6.4 g	0.2 g
Frozen Broccoli	1 cup	41	4.4 g	7.5 g	0.5 g
Frozen Corn	1 cup	120	4.1 g	28.2 g	1.1 g
Frozen French Fries	10 strip	131	2 g	22.1 g	4.1 g
Frozen Green Beans	1 cup	40	2.2 g	9.1 g	0.3 g
Frozen Hash Browns	1/2 cup	86	2.2 g	18.6 g	0.7 g
Frozen Spinach	1 cup	45	5.7 g	6.6 g	0.9 g
Green Chili Pepper	1 pepper	18	0.9 g	4.3 g	0.1 g
Green Leaf Lettuce	1 cup shredded	5	0.5 g	1 g	0.1 g
Green Tomato	1 medium	28	1.5 g	6.3 g	0.2 g
Hearts of Palm	1 cup	41	3.7 g	6.7 g	0.9 g
Iceberg Lettuce	1 cup shredded	10	0.6 g	2.1 g	0.1 g
Instant Mashed Potatoes	1 cup	204	3.7 g	22.8 g	10.8 g
Jicama	1 cup slices	46	0.9 g	10.6 g	0.1 g
Kelp	2 tbsp (1/8 cup)	4	0.2 g	1 g	0.1 g
Kohlrabi	1 cup	36	2.3 g	8.4 g	0.1 g
Leeks	1 cup	54	1.3 g	12.6 g	0.3 g
Mustard Greens	1 cup, chopped	15	1.6 g	2.6 g	0.2 g
Napa Cabbage	1 cup, shredded	12	0.9 g	2.5 g	0.2 g
Nori	10 sheets	9	1.5 g	1.3 g	0.1 g
Onion Rings	1 cup	132	2 g	16.2 g	6.9 g
Oyster Mushrooms	1 cup sliced	28	2.8 g	5.2 g	0.4 g
Parsnips	1 cup slices	100	1.6 g	23.9 g	0.4 g
Pickled Beets	1 cup slices	148	1.8 g	37 g	0.2 g
Portobello Mushroom	1 cup diced	19	1.8 g	3.3 g	0.3 g
Potato Pancakes	1 medium 3-1/4 in. x 3-5/8 in., 5/8 in. thick.	99	2.2 g	10.3 g	5.5 g
Potato Puffs	1 cup	246	2.7 g	34.9 g	11.6 g
Pumpkin Pie Filling	1 cup	281	2.9 g	71.3 g	0.4 g
Radicchio	1 cup, shredded	9	0.6 g	1.8 g	0.1 g
Raw Butternut Squash	1 cup, cubes	63	1.4 g	16.4 g	0.1 g
Raw Russet Potato	1 Potato medium (2-1/4" to 3-1/4" dia)	168	4.6 g	38.5 g	0.2 g
Red Chili Pepper	1 pepper	18	0.8 g	4 g	0.2 g
Red Leaf Lettuce	1 cup shredded	4	0.4 g	0.6 g	0.1 g
Red Potato	1 potato medium (2-1/4" to 3-1/4" dia.)	151	4 g	33.9 g	0.3 g
Russet Potato	1 potato large (3" to 4-1/4" dia.)	284	7.9 g	64.1 g	0.4 g
Rutabaga	1 cup, cubes	52	1.5 g	12.1 g	0.2 g
Sauteed Mushrooms	1 cup sliced	28	3.9 g	4.4 g	0.4 g
Sauteed Onions	1 cup chopped	107	0.8 g	6.8 g	9.4 g
Scalloped Potatoes	1 cup	216	7 g	26.4 g	9 g
Sea Moss	2 tbsp (1/8 cup)	5	0.2 g	1.2 g	<0.1 g
Serrano Pepper	1 pepper	2	0.1 g	0.4 g	<0.1 g
Shallots	1 tbsp chopped	7	0.3 g	1.7 g	<0.1 g
Shiitake Mushrooms	1 piece whole	6	0.4 g	1.3 g	0.1 g
Spirulina	1 tablespoon	20	4 g	1.7 g	0.5 g
Steamed Broccoli	1/2 cup, chopped	27	1.9 g	5.6 g	0.3 g
Stewed Tomatoes	1 cup	66	2.3 g	15.8 g	0.5 g
Summer Squash	1 cup, sliced	18	1.4 g	3.8 g	0.2 g
Sweet Onion	1 NLEA serving	47	1.2 g	11.2 g	0.1 g
Sweet Potato Fries	12 fries	93	1.1 g	18.1 g	4.5 g
Swiss Chard	1 cup	7	0.6 g	1.3 g	0.1 g
Taro	1 cup, sliced	187	0.7 g	45.7 g	0.1 g
Tomatillos	1 medium	11	0.3 g	2 g	0.3 g
Tomato Puree	1 cup	95	4.1 g	22.5 g	0.5 g
Turnip Greens	1 cup, chopped	18	0.8 g	3.9 g	0.2 g
Turnips	1 cup, cubes	36	1.2 g	8.4 g	0.1 g
Wakame	2 tbsp (1/8 cup)	5	0.3 g	0.9 g	0.1 g
Water Chestnuts	1/2 cup slices	60	0.9 g	14.8 g	0.1 g
Watercress	1 cup, chopped	4	0.8 g	0.4 g	<0.1 g
White Potato	1 potato medium (2-1/4" to 3-1/4" dia)	159	3.6 g	36.5 g	0.3 g
Yam	1 cup, cubes	158	2 g	37.4 g	0.2 g
Yellow Squash	1 cup sliced	24	1.3 g	4.9 g	0.3 g
Acorn Squash Baked with Salt	1 cup, cubes	115	2.3 g	29.9 g	0.3 g
Acorn Squash Boiled Mashed	1 cup, mashed	83	1.6 g	21.5 g	0.2 g
Acorn Squash Boiled Mashed with Salt	1 cup, mashed	83	1.6 g	21.5 g	0.2 g
Acorn Squash Raw	1 cup, cubes	56	1.1 g	14.6 g	0.1 g
Agar Seaweed Raw	2 tbsp (1/8 cup)	3	0.1 g	0.7 g	<0.1 g
Amaranth Leaves	1 cup	6	0.7 g	1.1 g	0.1 g
Amaranth Leaves Boiled	1 cup	28	2.8 g	5.4 g	0.2 g
Amaranth Leaves Boiled with Salt	1 cup	28	2.8 g	5.4 g	0.2 g
Ancho Pepper Dried	1 pepper	48	2 g	8.7 g	1.4 g
Arrowhead	1 medium	12	0.6 g	2.4 g	<0.1 g
Arrowhead Boiled	1 medium	9	0.5 g	1.9 g	<0.1 g
Arrowhead Boiled with Salt	1 corm, medium	9	0.5 g	1.9 g	<0.1 g
Arrowroot Raw	1 cup, sliced	78	5.1 g	16.1 g	0.2 g
Artichoke Boiled with Salt	1 artichoke, medium	61	3.5 g	13.7 g	0.4 g
Artichoke Frozen Boiled	1 cup	76	5.2 g	15.4 g	0.8 g
Artichoke Frozen Boiled with Salt	1 cup	76	5.2 g	15.4 g	0.8 g
Asparagus Boiled with Salt	1/2 cup	20	2.2 g	3.7 g	0.2 g
Asparagus Canned Drained	1 cup	46	5.2 g	6 g	1.6 g
Asparagus Canned No Salt Added	1/2 cup	18	2.2 g	3 g	0.2 g
Asparagus Canned Solids and Liquids	1/2 cup	18	2.2 g	3 g	0.2 g
Asparagus Frozen	4 spears	14	1.9 g	2.4 g	0.1 g
Asparagus Frozen Boiled	1 cup	32	5.3 g	3.5 g	0.8 g
Asparagus Frozen Boiled with Salt	1 cup	32	5.3 g	3.5 g	0.8 g
Au Gratin Potatoes Dry Mix	0.16 package (5.5 oz)	82	2.3 g	19.3 g	1 g
Au Gratin Potatoes Dry Mix Prepared	0.16 package (5.5 oz) yields	127	3.2 g	17.6 g	5.6 g
Au Gratin Potatoes Made with Margarine	1 cup	323	12.4 g	27.6 g	18.6 g
Baby Lima Beans Boiled with Salt	1 cup	189	12 g	35 g	0.5 g
Baby Lima Beans Frozen	1 cup	216	12.4 g	41.2 g	0.7 g
Baby Zucchini Raw	1 medium	2	0.3 g	0.3 g	<0.1 g
Baked Potato Flesh	1/2 cup	57	1.2 g	13.1 g	0.1 g
Baked Potato Flesh with Salt	1/2 cup	57	1.2 g	13.1 g	0.1 g
Baked Potato Skin with Salt	1 skin	115	2.5 g	26.7 g	0.1 g
Baked Potato with Salt	1 potato medium (2-1/4" to 3-1/4" dia)	161	4.3 g	36.6 g	0.2 g
Bamboo Shoots Boiled	1 cup (1/2" slices)	14	1.8 g	2.3 g	0.3 g
Bamboo Shoots Boiled with Salt	1 cup (1/2" slices)	13	1.8 g	1.8 g	0.3 g
Bamboo Shoots Raw	1 cup (1/2" slices)	41	3.9 g	7.9 g	0.5 g
Beet Greens Boiled	1 cup (1" pieces)	39	3.7 g	7.9 g	0.3 g
Beet Greens Boiled with Salt	1 cup (1" pieces)	39	3.7 g	7.9 g	0.3 g
Beets Boiled with Salt	1/2 cup slices	37	1.4 g	8.5 g	0.2 g
Beets Canned No Salt Added	1 cup	69	2 g	16.2 g	0.2 g
Beets Canned Solids and Liquids	1 cup	74	1.8 g	17.6 g	0.2 g

Per-100 g figures compare foods on equal weight. Per-serving figures in the table use each food's default USDA serving.

Vegetables compared, per 100 g

Most protein per 100 g: Spirulina (57.5 g), Red Bell Pepper Freeze-Dried (17.9 g), Canadian Emi-Tsunomata Seaweed Dry (15.3 g).
Fewest calories per 100 g: Butterbur Canned (3), Butterbur Boiled (8), Butterbur Boiled with Salt (8).
Most fiber per 100 g: Cloud Ear Fungus Dried (70.1 g), Canadian Emi-Tsunomata Seaweed Dry (36.7 g), Hot Chile Pepper Sun-Dried (28.7 g).

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