VEGETABLES
| Calories | Protein | Fat | Carbs | Fiber | Sodium | |
| Artichokes, boiled - whole | ||||||
| 1 artichoke, 4.2 oz=120 g | ||||||
| 60.0 | 4.2 | 0.2 | 13.4 | 6.5 | 114.0 | |
| Artichokes, boiled - hearts | ||||||
| 1/2 cup=118 ml or 3.0 oz=84 g | ||||||
| 42.0 | 2.9 | 0.1 | 9.4 | 4.5 | 79.8 | |
| Arugula - 1 leaf | ||||||
| 1 leaf, 0.071 oz=2 g | ||||||
| 0.5 | 0.1 | R | 0.1 | R | 0.5 | |
| Asparagus, boiled - 4 spears | ||||||
| 4 spears with 1/2"=1.3 cm base or 2.1 oz=60 g | ||||||
| 13.2 | 1.4 | 0.1 | 2.5 | 1.2 | 8.4 | |
| Bamboo Shoots, sliced [Pacific Friend] | ||||||
| 1/2 cup=118 ml or 4.2 oz=120 g | ||||||
| 20.0 | 1.0 | 2.0 | 0.0 | 2.0 | 15.0 | |
| Beans, Black, canned [Fred Meyer] | ||||||
| 1/2 cup=118 ml or 4.4 oz=126 g | ||||||
| 100.0 | 7.0 | 0.5 | 17.0 | 5.0 | 350.0 | |
| Beans, Green, cut, canned [Del Monte] | ||||||
| 1/2 cup=118 ml or 4.3 oz=121 g | ||||||
| 20.0 | 1.0 | 0.0 | 4.0 | 2.0 | 390.0 | |
| Beans, Green, Snap or String, boiled | ||||||
| 1 cup=237 ml or 4.4 oz=125 g | ||||||
| 43.8 | 2.4 | 0.4 | 9.9 | 4.0 | 1.3 | |
| Beans, Kidney , Light Red, canned [Fred Meyer] | ||||||
| 1/2 cup=118 ml or 4.4 oz=126 g | ||||||
| 130.0 | 8.0 | 0.0 | 25.0 | 9.0 | 620.0 | |
| Beans, Lima, baby, boiled | ||||||
| 1 cup=237 ml or 6.4 oz=182 g | ||||||
| 229.3 | 14.6 | 0.7 | 42.4 | 14.0 | 5.5 | |
| Beans, Lima, large, boiled | ||||||
| 1 cup=237 ml or 6.6 oz=188 g | ||||||
| 216.2 | 14.7 | 0.7 | 39.3 | 13.2 | 3.8 | |
| Beans, Pinto, canned [Fred Meyer] | ||||||
| 1/2 cup=118 ml or 4.4 oz=126 g | ||||||
| 130.0 | 8.0 | 0.0 | 24.0 | 9.0 | 550.0 | |
| Beans, Red, canned [Fred Meyer] | ||||||
| 1/2 cup=118 ml or 4.4 oz=126 g | ||||||
| 80.0 | 4.0 | 0.0 | 15.0 | 5.0 | 660.0 | |
| Beans, Soy (Edamame), green, boiled | ||||||
| 1 cup=237 ml or 6.3 oz=180 g | ||||||
| 253.8 | 22.2 | 11.5 | 19.9 | 7.6 | 25.2 | |
| Beets, boiled | ||||||
| 2 beets, 2"=5.1 cm dia or 3.5 oz=100 g | ||||||
| 44.0 | 1.7 | 0.2 | 10.0 | 2.0 | 77.0 | |
| Borage, boiled | ||||||
| 3.5 oz=100 g | ||||||
| 25.0 | 2.1 | 0.8 | 3.6 | M | 88.0 | |
| Broccoli, raw - stalk | ||||||
| 1 stalk, 5.3 oz=151 g | ||||||
| 51.3 | 4.3 | 0.6 | 10.0 | 3.9 | 49.8 | |
| Broccoli, boiled - stalk | ||||||
| 1 stalk, 6.3 oz=180 g | ||||||
| 63.0 | 4.3 | 0.7 | 12.9 | 5.9 | 73.8 | |
| Brussels Sprouts, boiled - 1 sprout | ||||||
| 1 sprout, 0.74 oz=21 g | ||||||
| 7.6 | 0.5 | 0.1 | 1.5 | 0.5 | 4.4 | |
| Cabbage, boiled - head | ||||||
| 1 head, 2 lb 12.5 oz=1262 g | ||||||
| 277.6 | 12.9 | 5.4 | 56.3 | 24.0 | 101.0 | |
| Cabbage, Red, boiled - 1 leaf | ||||||
| 1 leaf, 0.78 oz=22 g | ||||||
| 6.4 | 0.3 | R | 1.5 | 0.6 | 1.8 | |
| Capers, Capote (larger) [Mezzetta] | ||||||
| 1.5 tbsp or 1.1 oz=30 g | ||||||
| 1.0 | 1.0 | 0.0 | 0.0 | 1.0 | 630.0 | |
| Capers, Non-Pareil (smaller) [Private Selection] | ||||||
| 1 tsp or 20 capers, 0.14 oz=4 g | ||||||
| 0.0 | 0.0 | 0.0 | 0.0 | N | 140.0 | |
| Carrots, raw | ||||||
| 7 1/2"=19.1 cm or 2.5 oz=72 g | ||||||
| 29.5 | 0.7 | 0.2 | 6.9 | 2.0 | 49.7 | |
| Carrots, boiled | ||||||
| 1.6 oz=46 g | ||||||
| 16.1 | 0.4 | 0.1 | 3.8 | 1.4 | 26.7 | |
| Carrots, Baby, raw | ||||||
| 1 baby carrot, 0.35 oz=10 g | ||||||
| 3.5 | 0.1 | R | 0.8 | 0.2 | 7.8 | |
| Cauliflower, boiled - 3 flowerets | ||||||
| 3 flowerets, 1.9 oz=54 g | ||||||
| 12.4 | 1.0 | 0.2 | 2.2 | 1.5 | 8.1 | |
| Celery - 1 strip | ||||||
| 1 strip, 4"=10.2 cm or 0.14 oz=4 g | ||||||
| 0.6 | R | R | 0.1 | 0.1 | 3.2 | |
| Celery - stalk | ||||||
| 1 stalk, 7.5-8"=19.1-20.3 cm or 1.4 oz=40 g | ||||||
| 5.6 | 0.3 | 0.1 | 1.2 | 0.6 | 32.0 | |
| Chard, Swiss, boiled | ||||||
| 1 cup=237 ml chopped or 6.2 oz=175 g | ||||||
| 35.0 | 3.3 | 0.1 | 7.2 | 3.7 | 313.2 | |
| Chives, raw | ||||||
| 1 tbsp chopped or 0.11 oz=3 g | ||||||
| 0.9 | 0.1 | R | 0.1 | 0.1 | 0.1 | |
| Cilantro (Coriander Leaves, Chinese Parsley) - 9 sprigs | ||||||
| 9 sprigs, 0.71 oz=20 g | ||||||
| 4.6 | 0.4 | 0.1 | 0.7 | 0.6 | 9.2 | |
| Collard Greens, boiled | ||||||
| 1 cup=237 ml chopped or 6.7 oz=190 g | ||||||
| 49.4 | 4.0 | 0.7 | 9.3 | 5.3 | 30.4 | |
| Corn, Whole Kernel, canned [Del Monte] | ||||||
| 1/2 cup=118 ml or 4.4 oz=125 g | ||||||
| 60.0 | 2.0 | 1.0 | 11.0 | 3.0 | 360.0 | |
| Corn, Whole Kernel, frozen [Flav-R-Pac] | ||||||
| 2/3 cup=158 ml or 3.2 oz=90 g | ||||||
| 100.0 | 3.0 | 1.0 | 21.0 | 1.0 | 0.0 | |
| Corn on the Cob, sweet, yellow, fresh, boiled | ||||||
| 1 ear yielding 2.7 oz=77 g kernels | ||||||
| 83.2 | 2.6 | 1.0 | 19.3 | 2.2 | 13.1 | |
| Corn on the Cob, sweet, white, fresh, boiled | ||||||
| 1 ear yielding 2.7 oz=77 g kernels | ||||||
| 83.2 | 2.6 | 1.0 | 19.3 | 2.1 | 13.1 | |
| Cucumber, with peel | ||||||
| 8 1/4"=21 cm or 10.6 oz=301 g | ||||||
| 45.2 | 2.0 | 0.3 | 10.9 | 1.5 | 6.0 | |
| Cucumber, peeled | ||||||
| 7.1 oz=201 g | ||||||
| 24.1 | 1.2 | 0.3 | 4.3 | 1.4 | 4.0 | |
| Eggplant, boiled | ||||||
| 1 cup=237 ml of 1"=2.54 cm cubes or 3.5 oz=99 g | ||||||
| 34.7 | 0.8 | 0.2 | 8.6 | 2.5 | 1.0 | |
| Endive, raw | ||||||
| 1 cup=237 ml chopped or 0.88 oz=25 g | ||||||
| 4.2 | 0.3 | 0.1 | 0.8 | 0.8 | 5.5 | |
| Fennel (Finocchio) - 1 bulb | ||||||
| 1 bulb, 8.3 oz=234 g | ||||||
| 72.5 | 2.9 | 0.5 | 17.1 | 7.3 | 121.7 | |
| Garlic, raw - 1 clove | ||||||
| 1 clove, 0.11 oz=3 g | ||||||
| 4.5 | 0.2 | R | 1.0 | 0.1 | 0.5 | |
| Jicama (Yam Bean) - 1 slice | ||||||
| 1 slice, 0.21 oz=6 g | ||||||
| 2.3 | R | R | 0.5 | 0.3 | 0.2 | |
| Kale, boiled | ||||||
| 1 cup=237 ml chopped or 4.6 oz=130 g | ||||||
| 36.4 | 2.5 | 0.5 | 7.3 | 2.6 | 29.9 | |
| Kohlrabi, boiled | ||||||
| 1 cup=237 ml or 5.8 oz=165 g sliced | ||||||
| 47.9 | 3.0 | 0.2 | 11.0 | 1.8 | 34.7 | |
| Leeks, boiled | ||||||
| 4.4 oz=124 g | ||||||
| 38.4 | 1.0 | 0.2 | 9.4 | 1.2 | 12.4 | |
| Lentils, Green, dry [Wild Oats] | ||||||
| 1/4 cup=59 ml or 1.7 oz=48 g dry | ||||||
| 160.0 | 13.0 | 0.0 | 27.0 | 6.0 | 0.0 | |
| Lentils, Red, dry [Wild Oats] | ||||||
| 1/4 cup=59 ml or 1.7 oz=48 g dry | ||||||
| 160.0 | 13.0 | 0.0 | 27.0 | 6.0 | 0.0 | |
| Lettuce, Green Leaf | ||||||
| 1/2 cup=118 ml shredded or 1.0 oz=28 g | ||||||
| 4.2 | 0.4 | R | 0.8 | 0.4 | 7.8 | |
| Lettuce, Red Leaf | ||||||
| 1/2 cup=118 ml shredded or 1.0 oz=28 g | ||||||
| 4.5 | 0.4 | 0.1 | 0.6 | 0.3 | 7.0 | |
| Lettuce, Romaine (Cos) | ||||||
| 1/2 cup=118 ml shredded or 1.0 oz=28 g | ||||||
| 4.8 | 0.3 | 0.1 | 0.9 | 0.6 | 2.2 | |
| Mushrooms - medium | ||||||
| 1 mushroom, 0.63 oz=18 g | ||||||
| 4.0 | 0.6 | 0.1 | 0.6 | 0.2 | 0.7 | |
| Mustard Greens, boiled | ||||||
| 1 cup=237 ml chopped or 4.9 oz=140 g | ||||||
| 21.0 | 3.2 | 0.3 | 2.9 | 2.8 | 22.4 | |
| Okra, boiled - 8 pods | ||||||
| 8 pods 3"=7.6 cm long, 3.0 oz=85 g | ||||||
| 18.7 | 1.6 | 0.1 | 3.9 | 2.1 | 5.1 | |
| Olives, green, stuffed with pimientos [Safeway] | ||||||
| 4 olives, 0.53 oz=15 g | ||||||
| 25.0 | 0.0 | 2.5 | 0.0 | 0.0 | 230.0 | |
| Olives, black, pitted - medium [Safeway] | ||||||
| 5 olives, 0.53 oz=15 g | ||||||
| 25.0 | 0.0 | 2.5 | 1.0 | 0.0 | 115.0 | |
| Onions - medium slice | ||||||
| 1 slice 1/8"=.32 cm thick, 0.49 oz=14 g | ||||||
| 5.9 | 0.1 | R | 1.4 | 0.2 | 0.4 | |
| Parsley, raw - 10 sprigs | ||||||
| 10 sprigs, 0.35 oz=10 g | ||||||
| 3.6 | 0.3 | 0.1 | 0.6 | 0.3 | 5.6 | |
| Parsnips, boiled - 1 parsnip | ||||||
| 1 parsnip 9"=22.9 cm long, 5.6 oz=160 g | ||||||
| 113.6 | 2.1 | 0.5 | 27.2 | 5.8 | 16.0 | |
| Peas, Blackeye, dry [Wild Oats] | ||||||
| 1/4 cup=59 ml or 1.5 oz=42 g dry | ||||||
| 140.0 | 10.0 | 0.5 | 25.0 | 4.0 | 5.0 | |
| Peas, Green, frozen [Flav-R-Pac] | ||||||
| 2/3 cup=158 ml or 3.1 oz=89 g | ||||||
| 70.0 | 5.0 | 0.0 | 12.0 | 4.0 | 200.0 | |
| Peas, Green, canned [Del Monte] | ||||||
| 1/2 cup=118 ml or 4.4 oz=125 g | ||||||
| 60.0 | 3.0 | 0.0 | 13.0 | 4.0 | 390.0 | |
| Peas, Snow or Chinese Snow, cooked [fatfreekitchen.com] | ||||||
| 1/2 cup=118 ml | ||||||
| 34.0 | 2.6 | M | 5.6 | 1.4 | M | |
| Peas, Split, dry [Wild Oats] | ||||||
| 1/4 cup=59 ml or 1.8 oz=50 g dry | ||||||
| 170.0 | 12.0 | 0.5 | 31.0 | 7.0 | 20.0 | |
| Peppers, bell, green | ||||||
| 3"=7.6 cm dia, 5.8 oz=164 g | ||||||
| 32.8 | 1.4 | 0.3 | 7.6 | 2.8 | 4.9 | |
| Peppers, bell, red | ||||||
| 3"=7.6 cm dia, 5.8 oz=164 g | ||||||
| 42.6 | 1.6 | 0.5 | 9.9 | 3.3 | 3.3 | |
| Peppers, bell, yellow | ||||||
| 3"=7.6 cm dia, 6.6 oz=186 g | ||||||
| 50.2 | 1.9 | 0.4 | 11.8 | 1.7 | 3.7 | |
| Peppers, chili, green, hot, raw | ||||||
| 1 pepper, 1.6 oz=45 g | ||||||
| 18.0 | 0.9 | 0.1 | 4.3 | 0.7 | 3.2 | |
| Peppers, chili, red, hot, raw | ||||||
| 1 pepper, 1.6 oz=45 g | ||||||
| 19.4 | 0.8 | 0.5 | 3.7 | 0.7 | 4.0 | |
| Peppers, jalapeno, raw | ||||||
| 1 pepper, 0.49 oz=14 g | ||||||
| 4.2 | 0.2 | 0.1 | 0.8 | 0.4 | 0.1 | |
| Peppers, serrano - 1 pepper | ||||||
| 1 pepper, 0.22 oz=6.1 g | ||||||
| 2.0 | 0.1 | R | ||||