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Nutrition information Listed Alphabetically

One of the most frustrating things on any diet is trying to determine how to make the best choices. Still some things are hard to find. It is amazing how two items that appear similar may have very different nutritional values. These pages may make that a bit easier.

What do you want to count. Each diet that you try proposes something else. Selecting the following foods will take you to a page that shows the carbohydrate, fat and protein counts of the foods in the database.

Nutritional information provided by the USDA Nutrient Database for Standard Reference

Vegetables and Vegetable Products

All foods in the table are based on 100 grams of the food. That is about 3.6 oz.

 

Name of Food Calorie Protein Fats Carbohydrates
Alfalfa seeds, sprouted, raw 29 3.99 0.69 3.78
Amaranth leaves, raw 23 2.46 0.33 4.02
Amaranth leaves, cooked, boiled, drained, without salt 21 2.11 0.18 4.11
Arrowhead, raw 99 5.33 0.29 20.23
Arrowhead, cooked, boiled, drained, without salt 78 4.49 0.1 16.14
Artichokes, (globe or french), raw 47 3.27 0.15 10.51
Artichokes, (globe or french), cooked, boiled, drained, without salt 50 3.48 0.16 11.18
Artichokes, (globe or french), frozen, unprepared 38 2.63 0.43 7.76
Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt 45 3.11 0.5 9.18
Asparagus, raw 20 2.2 0.12 3.88
Asparagus, cooked, boiled, drained 22 2.4 0.22 4.11
Asparagus, canned, regular pack, solids and liquids 15 1.8 0.18 2.47
Asparagus, canned, drained solids 19 2.14 0.65 2.46
Asparagus, frozen, unprepared 24 3.23 0.23 4.1
Asparagus, frozen, cooked, boiled, drained, without salt 18 2.95 0.42 1.92
Balsam-pear (bitter gourd), leafy tips, raw 30 5.3 0.69 3.29
Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt 35 3.6 0.2 6.78
Balsam-pear (bitter gourd), pods, raw 17 1 0.17 3.7
Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt 19 0.84 0.18 4.32
Bamboo shoots, raw 27 2.6 0.3 5.2
Bamboo shoots, cooked, boiled, drained, without salt 12 1.53 0.22 1.92
Bamboo shoots, canned, drained solids 19 1.72 0.4 3.22
Beans, kidney, mature seeds, sprouted, raw 29 4.2 0.5 4.1
Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, without salt 33 4.83 0.58 4.72
Lima beans, immature seeds, raw 113 6.84 0.86 20.17
Lima beans, immature seeds, cooked, boiled, drained, without salt 123 6.81 0.32 23.64
Beans, lima, immature seeds, canned, regular pack, solids and liquids 71 4.07 0.29 13.33
Lima beans, immature seeds, frozen, fordhook, unprepared 106 6.4 0.35 19.83
Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, without salt 103 6.07 0.34 19.32
Lima beans, immature seeds, frozen, baby, unprepared 132 7.59 0.44 25.13
Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, without salt 105 6.65 0.3 19.45
Mung beans, mature seeds, sprouted, raw 30 3.04 0.18 5.94
Mung beans, mature seeds, sprouted, cooked, boiled, drained, without salt 21 2.03 0.09 4.19
Mung beans, mature seeds, sprouted, cooked, stir-fried 50 4.3 0.21 10.59
Beans, navy, mature seeds, sprouted, raw 67 6.15 0.7 13.05
Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt 78 7.07 0.81 15.01
Beans, pinto, immature seeds, frozen, unprepared 170 9.8 0.5 32.5
Beans, pinto, immature seeds, frozen, cooked, boiled, drained, without salt 162 9.31 0.48 30.88
Beans, shellie, canned, solids and liquids 30 1.76 0.19 6.19
Beans, snap, green, raw 31 1.82 0.12 7.14
Beans, snap, green, cooked, boiled, drained, without salt 35 1.89 0.28 7.88
Beans, snap, green variety, canned, regular pack, solids and liquids 15 0.8 0.1 3.5
Beans, snap, green, canned, regular pack, drained solids 20 1.15 0.1 4.5
Beans, snap, canned, all styles, seasoned, solids and liquids 16 0.83 0.2 3.49
Beans, snap, green, frozen, all styles, unprepared 33 1.8 0.21 7.58
Beans, snap, green, frozen, cooked, boiled, drained without salt 28 1.49 0.17 6.45
Beets, raw 43 1.61 0.17 9.56
Beets, cooked, boiled, drained 44 1.68 0.18 9.96
Beets, canned, regular pack, solids and liquids 30 0.73 0.09 7.14
Beets, canned, drained solids 31 0.91 0.14 7.21
Beet greens, raw 22 2.2 0.13 4.33
Beet greens, cooked, boiled, drained, without salt 27 2.57 0.2 5.46
Broadbeans, immature seeds, raw 72 5.6 0.6 11.7
Broadbeans, immature seeds, cooked, boiled, drained, without salt 62 4.8 0.5 10.1
Broccoli, raw 34 2.82 0.37 6.64
Broccoli, cooked, boiled, drained, without salt 35 2.38 0.41 7.18
Broccoli, frozen, chopped, unprepared 26 2.81 0.29 4.78
Broccoli, frozen, chopped, cooked, boiled, drained, without salt 28 3.1 0.12 5.35
Broccoli, frozen, spears, unprepared 29 3.06 0.34 5.35
Broccoli, frozen, spears, cooked, boiled, drained, without salt 28 3.1 0.11 5.35
Broccoli raab, raw 22 3.17 0.49 2.85
Broccoli raab, cooked 33 3.83 0.52 3.12
Brussels sprouts, raw 43 3.38 0.3 8.95
Brussels sprouts, cooked, boiled, drained, without salt 36 2.55 0.5 7.1
Brussels sprouts, frozen, unprepared 41 3.78 0.41 7.86
Brussels sprouts, frozen, cooked, boiled, drained, without salt 42 3.64 0.39 8.32
Burdock root, raw 72 1.53 0.15 17.34
Burdock root, cooked, boiled, drained, without salt 88 2.09 0.14 21.15
Butterbur, (fuki), raw 14 0.39 0.04 3.61
Butterbur, cooked, boiled, drained, without salt 8 0.23 0.02 2.16
Butterbur, canned 3 0.11 0.13 0.38
Cabbage, raw 24 1.44 0.12 5.58
Cabbage, cooked, boiled, drained, without salt 22 1.02 0.43 4.46
Cabbage, red, raw 31 1.43 0.16 7.37
Cabbage, red, cooked, boiled, drained, without salt 29 1.51 0.09 6.94
Cabbage, savoy, raw 27 2 0.1 6.1
Cabbage, savoy, cooked, boiled, drained, without salt 24 1.8 0.09 5.41
Cabbage, chinese (pak-choi), raw 13 1.5 0.2 2.18
Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt 12 1.56 0.16 1.78
Cabbage, chinese (pe-tsai), raw 16 1.2 0.2 3.23
Cabbage, chinese (pe-tsai), cooked, boiled, drained, without salt 14 1.5 0.17 2.41
Cardoon, raw 20 0.7 0.1 4.89
Cardoon, cooked, boiled, drained, without salt 22 0.76 0.11 5.33
Carrots, raw 41 0.93 0.24 9.58
Carrots, cooked, boiled, drained, without salt 35 0.76 0.18 8.22
Carrots, canned, regular pack, solids and liquids 23 0.58 0.14 5.37
Carrots, canned, regular pack, drained solids 25 0.64 0.19 5.54
Carrots, frozen, unprepared 36 0.78 0.46 7.9
Carrots, frozen, cooked, boiled, drained, without salt 37 0.58 0.68 7.73
Cassava, raw 160 1.36 0.28 38.06
Cauliflower, raw 25 1.98 0.1 5.3
Cauliflower, cooked, boiled, drained, without salt 23 1.84 0.45 4.11
Cauliflower, frozen, unprepared 24 2.01 0.27 4.68
Cauliflower, frozen, cooked, boiled, drained, without salt 19 1.61 0.22 3.75
Celeriac, raw 42 1.5 0.3 9.2
Celeriac, cooked, boiled, drained, without salt 27 0.96 0.19 5.9
Celery, raw 14 0.69 0.17 2.97
Celery, cooked, boiled, drained, without salt 18 0.83 0.16 4.01
Celtuce, raw 18 0.85 0.3 3.65
Chard, swiss, raw 19 1.8 0.2 3.74
Chard, swiss, cooked, boiled, drained, without salt 20 1.88 0.08 4.13
Chayote, fruit, raw 17 0.82 0.13 3.9
Chayote, fruit, cooked, boiled, drained, without salt 24 0.62 0.48 5.09
Chicory, witloof, raw 17 0.9 0.1 4
Chicory greens, raw 23 1.7 0.3 4.7
Chicory roots, raw 73 1.4 0.2 17.51
Chives, raw 30 3.27 0.73 4.35
Chrysanthemum, garland, raw 24 3.36 0.56 3.02
Chrysanthemum, garland, cooked, boiled, drained, without salt 20 1.64 0.09 4.31
Coleslaw, home-prepared 69 1.29 2.61 12.41
Collards, raw 30 2.45 0.42 5.69
Collards, cooked, boiled, drained, without salt 26 2.11 0.36 4.91
Collards, frozen, chopped, unprepared 33 2.69 0.37 6.46
Collards, frozen, chopped, cooked, boiled, drained, without salt 36 2.97 0.41 7.11
Coriander (cilantro) leaves, raw 23 2.13 0.52 3.67
Corn, sweet, yellow, raw 86 3.22 1.18 19.02
Corn, sweet, yellow, cooked, boiled, drained, without salt 108 3.32 1.28 25.11
Corn, sweet, yellow, canned, brine pack, regular pack, solids and liquids 64 1.95 0.5 15.41
Corn, sweet, yellow, canned, whole kernel, drained solids 81 2.62 1 18.59
Corn, sweet, yellow, canned, cream style, regular pack 72 1.74 0.42 18.13
Corn, sweet, yellow, canned, vacuum pack, regular pack 79 2.41 0.5 19.44
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared 88 3.02 0.77 20.8
Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt 81 2.55 0.67 19.3
Corn, sweet, yellow, frozen, kernels on cob, unprepared 98 3.28 0.78 23.5
Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, without salt 93 3.11 0.74 22.33
Corn with red and green peppers, canned, solids and liquids 75 2.33 0.55 18.17
Cornsalad, raw 21 2 0.4 3.6
Cowpeas (blackeyes), immature seeds, raw 90 2.95 0.35 18.9
Cowpeas (Blackeyes), immature seeds, cooked, boiled, drained, without salt 97 3.17 0.38 20.32
Cowpeas (Blackeyes), immature seeds, frozen, unprepared 139 8.98 0.7 25.13
Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt 132 8.49 0.66 23.76
Cowpeas, young pods with seeds, raw 44 3.3 0.3 9.5
Cowpeas, young pods with seeds, cooked, boiled, drained, without salt 34 2.6 0.3 7
Yardlong bean, raw 47 2.8 0.4 8.35
Yardlong bean, cooked, boiled, drained, without salt 47 2.53 0.1 9.18
Cowpeas, leafy tips, raw 29 4.1 0.25 4.82
Cowpeas, leafy tips, cooked, boiled, drained, without salt 22 4.67 0.1 2.8
Cress, garden, raw 32 2.6 0.7 5.5
Cress, garden, cooked, boiled, drained, without salt 23 1.9 0.6 3.8
Cucumber, with peel, raw 15 0.65 0.11 3.63
Cucumber, peeled, raw 12 0.59 0.16 2.16
Dandelion greens, raw 45 2.7 0.7 9.2
Dandelion greens, cooked, boiled, drained, without salt 33 2 0.6 6.4
Eggplant, raw 24 1.01 0.19 5.7
Eggplant, cooked, boiled, drained, without salt 35 0.83 0.23 8.73
Endive, raw 17 1.25 0.2 3.35
Garlic, raw 149 6.36 0.5 33.06
Ginger root, raw 80 1.82 0.75 17.77
Gourd, white-flowered (calabash), raw 14 0.62 0.02 3.39
Gourd, white-flowered (calabash), cooked, boiled, drained, without salt 15 0.6 0.02 3.69
Gourd, dishcloth (towelgourd), raw 20 1.2 0.2 4.36
Gourd, dishcloth (towelgourd), cooked, boiled, drained, without salt 56 0.66 0.34 14.34
Horseradish-tree leafy tips, raw 64 9.4 1.4 8.28
Horseradish-tree, leafy tips, cooked, boiled, drained, without salt 60 5.27 0.93 11.15
Hyacinth-beans, immature seeds, raw 46 2.1 0.2 9.19
Hyacinth-beans, immature seeds, cooked, boiled, drained, without salt 50 2.95 0.27 9.2
Jerusalem-artichokes, raw 76 2 0.01 17.44
Jew's ear, (pepeao), raw 25 0.48 0.04 6.75
Jew's ear, (pepeao), dried 298 4.82 0.44 81.04
Jute, potherb, raw 34 4.65 0.25 5.8
Jute, potherb, cooked, boiled, drained, without salt 37 3.68 0.2 7.29
Kale, raw 50 3.3 0.7 10.01
Kale, cooked, boiled, drained, without salt 28 1.9 0.4 5.63
Kale, frozen, unprepared 28 2.66 0.46 4.9
Kale, frozen, cooked, boiled, drained, without salt 30 2.84 0.49 5.23
Kanpyo, (dried gourd strips) 258 8.58 0.56 65.04
Kohlrabi, raw 27 1.7 0.1 6.2
Kohlrabi, cooked, boiled, drained, without salt 29 1.8 0.11 6.69
Lambsquarters, raw 43 4.2 0.8 7.3
Lambsquarters, cooked, boiled, drained, without salt 32 3.2 0.7 5
Leeks, (bulb and lower leaf-portion), raw 61 1.5 0.3 14.15
Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt 31 0.81 0.2 7.62
Lentils, sprouted, raw 106 8.96 0.55 22.14
Lentils, sprouted, cooked, stir-fried, without salt 101 8.8 0.45 21.25
Lettuce, butterhead (includes boston and bibb types), raw 13 1.35 0.22 2.23
Lettuce, cos or romaine, raw 17 1.23 0.3 3.29
Lettuce, iceberg (includes crisphead types), raw 10 0.81 0.11 2.09
Lettuce, green leaf, raw 15 1.36 0.15 2.79
Lotus root, raw 74 2.6 0.1 17.23
Lotus root, cooked, boiled, drained, without salt 66 1.58 0.07 16.02
Lettuce, red leaf, raw 16 1.33 0.22 2.26
Mountain yam, hawaii, raw 67 1.34 0.1 16.31
Mountain yam, hawaii, cooked, steamed, without salt 82 1.73 0.08 20
Mushrooms, raw 22 3.11 0.34 3.24
Mushrooms, cooked, boiled, drained, without salt 28 2.17 0.47 5.29
Mushrooms, canned, drained solids 25 1.87 0.29 5.09
Mushrooms, portabella, raw 26 2.5 0.2 5.07
Mushrooms, brown, Italian, or Crimini, raw 22 2.5 0.1 4.12
Mushrooms, shiitake, dried 296 9.58 0.99 75.37
Mushrooms, shiitake, cooked, without salt 55 1.56 0.22 14.28
Mustard greens, raw 26 2.7 0.2 4.9
Mustard greens, cooked, boiled, drained, without salt 15 2.26 0.24 2.1
Mustard greens, frozen, unprepared 20 2.49 0.27 3.41
Mustard greens, frozen, cooked, boiled, drained, without salt 19 2.27 0.25 3.11
Mustard spinach, (tendergreen), raw 22 2.2 0.3 3.9
Mustard spinach, (tendergreen), cooked, boiled, drained, without salt 16 1.7 0.2 2.8
New Zealand spinach, raw 14 1.5 0.2 2.5
New Zealand spinach, cooked, boiled, drained, without salt 12 1.3 0.17 2.2
Okra, raw 31 2 0.1 7.03
Okra, cooked, boiled, drained, without salt 22 1.87 0.17 4.55
Okra, frozen, unprepared 30 1.69 0.25 6.63
Okra, frozen, cooked, boiled, drained, without salt 28 2.08 0.3 5.75
Onions, raw 42 0.92 0.08 10.11
Onions, cooked, boiled, drained, without salt 44 1.36 0.19 10.15
Onions, dehydrated flakes 349 8.95 0.46 83.28
Onions, canned, solids and liquids 19 0.85 0.09 4.02
Onions, frozen, chopped, unprepared 29 0.79 0.1 6.81
Onions, frozen, chopped, cooked, boiled, drained, without salt 28