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Nutrition information Listed by Calories

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
Onion rings, breaded, par fried, frozen, prepared, heated in oven 407 5.34 26.7 38.16
Potatoes, mashed, dehydrated, granules without milk, dry form 372 8.22 0.54 85.51
Potatoes, scalloped, dry mix, unprepared 358 7.77 4.59 73.93
Potatoes, mashed, dehydrated, granules with milk, dry form 358 10.9 1.1 77.7
Potato flour 357 6.9 0.34 83.08
Potatoes, mashed, dehydrated, flakes without milk, dry form 354 8.35 0.39 81.21
Onions, dehydrated flakes 349 8.95 0.46 83.28
Shallots, freeze-dried 348 12.3 0.5 80.7
Peppers, pasilla, dried 345 12.35 15.85 51.13
Carrot, dehydrated 341 8.1 1.49 79.57
Potatoes, frozen, french fried, par fried, extruded, prepared, heated in oven, without salt 333 3.55 18.71 39.68
Peppers, hot chile, sun-dried 324 10.58 5.81 69.86
Leeks, (bulb and lower-leaf portion), freeze-dried 321 15.2 2.1 74.65
Celery flakes, dried 319 11.3 2.1 63.7
Peppers, sweet, green, freeze-dried 314 17.9 3 68.7
Peppers, sweet, red, freeze-dried 314 17.9 3 68.7
Potatoes, au gratin, dry mix, unprepared 314 8.9 3.7 74.31
Chives, freeze-dried 311 21.2 3.5 64.29
Seaweed, agar, dried 306 6.21 0.3 80.88
Tomato powder 302 12.91 0.44 74.68
Jew's ear, (pepeao), dried 298 4.82 0.44 81.04
Mushrooms, shiitake, dried 296 9.58 0.99 75.37
Seaweed, spirulina, dried 290 57.47 7.72 23.9
Fungi, Cloud ears, dried 284 9.25 0.73 73
Pepper, ancho, dried 281 11.86 8.2 51.41
Potato pancakes, home-prepared 272 6.16 15.24 28.64
Parsley, freeze-dried 271 31.3 5.2 42.38
Radishes, oriental, dried 271 7.9 0.72 63.37
Potatoes, hashed brown, home-prepared 265 3 12.52 35.11
Potatoes, frozen, french fried, par fried, extruded, unprepared 260 2.83 14.95 30.15
Onion rings, breaded, par fried, frozen, unprepared 258 3.15 14.1 30.53
Tomatoes, sun-dried 258 14.11 2.97 55.76
Kanpyo, (dried gourd strips) 258 8.58 0.56 65.04
Potato puffs, frozen, prepared 222 3.35 10.73 30.47
Potatoes, hashed brown, frozen, plain, prepared 218 3.16 11.5 28.1
Potatoes, frozen, french fried, par fried, cottage-cut, prepared, heated in oven, without salt 218 3.44 8.2 34.04
Potatoes, frozen, french fried, par fried, cottage-cut, prepared, heated in oven, with salt 218 3.44 8.2 34.04
Tomatoes, sun-dried, packed in oil, drained 213 5.06 14.08 23.33
Potatoes, o'brien, frozen, prepared 204 2.22 13.21 21.86
Potatoes, french fried, frozen, home-prepared, heated in oven, without salt 200 3.17 7.56 31.19
Potatoes, french fried, frozen, home-prepared, heated in oven, with salt 200 3.17 7.56 31.19
Potatoes, baked, skin, without salt 198 4.29 0.1 46.06
Potatoes, baked, skin, with salt 198 4.29 0.1 46.06
Potatoes, hashed brown, frozen, with butter sauce, prepared 178 2.46 8.79 24.13
Potato puffs, frozen, unprepared 177 2.67 8.55 24.31
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, pinto, immature seeds, frozen, cooked, boiled, drained, with salt 162 9.31 0.48 30.88
Spinach souffle, home-prepared 161 8.08 13.5 2.08
Cassava, raw 160 1.36 0.28 38.06
Yeast extract spread 158 27.8 0 11.8
Potatoes, french fried, frozen, unprepared 156 2.47 5.9 24.33
Potatoes, frozen, french fried, par fried, cottage-cut, unprepared 153 2.42 5.78 23.98
Eppaw, raw 150 4.6 1.8 31.68
Garlic, raw 149 6.36 0.5 33.06
Winged bean tuber, raw 148 11.6 0.9 28.1
Soybeans, green, raw 147 12.95 6.8 11.05
Peppers, sweet, red, sauteed 145 1.04 12.75 6.57
Potato salad, home-prepared 143 2.68 8.2 11.17
Taro, cooked, without salt 142 0.52 0.11 34.6
Taro, cooked, with salt 142 0.52 0.11 34.6
Soybeans, green, cooked, boiled, drained, without salt 141 12.35 6.4 11.05
Soybeans, green, cooked, boiled, drained, with salt 141 12.35 6.4 11.05
Cowpeas (Blackeyes), immature seeds, frozen, unprepared 139 8.98 0.7 25.13
Sweetpotato, cooked, candied, home-prepared 137 0.87 3.25 27.86
Pigeonpeas, immature seeds, raw 136 7.2 1.64 23.88
Potatoes, hashed brown, frozen, with butter sauce, unprepared 135 1.87 6.66 18.28
Potatoes, au gratin, home-prepared from recipe using butter 132 5.06 7.59 11.27
Potatoes, au gratin, home-prepared from recipe using margarine 132 5.06 7.59 11.27
Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt 132 8.49 0.66 23.76
Cowpeas (Blackeyes), immature seeds, frozen, cooked, boiled, drained, with salt 132 8.49 0.66 23.76
Lima beans, immature seeds, frozen, baby, unprepared 132 7.59 0.44 25.13
Potatoes, microwaved, cooked in skin, skin, without salt 132 4.39 0.1 29.63
Potatoes, microwaved, cooked, in skin, skin with salt 132 4.39 0.1 29.63
Pickle relish, sweet 130 0.37 0.47 35.05
Pickle relish, hamburger 129 0.63 0.54 34.48
Peas, mature seeds, sprouted, raw 128 8.8 0.68 28.26
Peppers, sweet, green, sauteed 127 0.78 11.85 4.22
Soybeans, mature seeds, sprouted, cooked, stir-fried 125 13.1 7.1 9.4
Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt 125 13.1 7.1 9.4
Lima beans, immature seeds, cooked, boiled, drained, without salt 123 6.81 0.32 23.64
Lima beans, immature seeds, cooked, boiled, drained, with salt 123 6.81 0.32 23.64
USDA Commodity, Potato wedges, frozen 123 2.7 2.2 25.5
Soybeans, mature seeds, sprouted, raw 122 13.09 6.7 9.57
Pickles, chowchow, with cauliflower onion mustard, sweet 122 1.5 0.9 27
Peas, mature seeds, sprouted, cooked, boiled, drained, without salt 118 7.05 0.51 21.86
Peas, mature seeds, sprouted, cooked, boiled, drained, with salt 118 7.05 0.51 21.86
Yam, raw 118 1.53 0.17 27.88
Pickle, cucumber, sweet 117 0.37 0.26 31.81
Potatoes, mashed, dehydrated, prepared from granules with milk, water and margarine added 116 2.19 4.79 16.08
Yam, cooked, boiled, drained, or baked, without salt 116 1.49 0.14 27.58
Yam, cooked, boiled, drained, or baked, with salt 116 1.49 0.14 27.58
Succotash, (corn and limas), cooked, boiled, drained, without salt 115 5.07 0.8 24.38
Succotash, (corn and limas), cooked, boiled, drained, with salt 115 5.07 0.8 24.38
Palm hearts, raw 115 2.7 0.2 25.61
Pickle, cucumber, sweet, low sodium 115 0.37 0.26 31.81
Potatoes, mashed, prepared from flakes, without milk, whole milk and margarine 113 1.9 5.6 15.02
Potatoes, mashed, home-prepared, whole milk and butter added 113 1.87 4.22 16.77
Potatoes, mashed, home-prepared, whole milk and margarine added 113 2 4.19 16.91
Lima beans, immature seeds, raw 113 6.84 0.86 20.17
Taro, raw 112 1.5 0.2 26.46
Poi 112 0.38 0.14 27.23
Pigeonpeas, immature seeds, cooked, boiled, drained, without salt 111 5.96 1.36 19.49
Pigeonpeas, immature seeds, cooked, boiled, drained, with salt 111 5.96 1.36 19.49
Corn pudding, home-prepared 109 4.39 5.32 12.76
Wasabi, root, raw 109 4.8 0.63 23.54
Potatoes, mashed, dehydrated, prepared from granules without milk, whole milk and butter added 108 2.05 4.96 14.36
Potatoes, mashed, prepared from granules, without milk, whole milk and margarine 108 2.05 4.93 14.4
Corn, sweet, yellow, cooked, boiled, drained, without salt 108 3.32 1.28 25.11
Corn, sweet, yellow, cooked, boiled, drained, with salt 108 3.32 1.28 25.11
Corn, sweet, white, cooked, boiled, drained, without salt 108 3.32 1.28 25.11
Corn, sweet, white, cooked, boiled, drained, with salt 108 3.32 1.28 25.11
Sweetpotato, canned, syrup pack, drained solids 108 1.28 0.32 25.36
Lima beans, immature seeds, frozen, fordhook, unprepared 106 6.4 0.35 19.83
Lentils, sprouted, raw 106 8.96 0.55 22.14
Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, without salt 105 6.65 0.3 19.45
Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, with salt 105 6.65 0.3 19.45
Potatoes, microwaved, cooked in skin, flesh and skin, without salt 105 2.44 0.1 24.13
Potatoes, microwaved, cooked, in skin, flesh and skin, with salt 105 2.44 0.1 24.13
Pumpkin pie mix, canned 104 1.09 0.13 26.39
Catsup, low sodium 104 1.52 0.36 27.28
Fireweed, leaves, raw 103 4.71 2.75 19.22
Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, without salt 103 6.07 0.34 19.32
Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, with salt 103 6.07 0.34 19.32
Lentils, sprouted, cooked, stir-fried, without salt 101 8.8 0.45 21.25
Lentils, sprouted, cooked, stir-fried, with salt 101 8.8 0.45 21.25
Sweetpotato, canned, mashed 101 1.98 0.2 23.2
Potatoes, microwaved, cooked in skin, flesh, without salt 100 2.1 0.1 23.28
Potatoes, microwaved, cooked in skin, flesh, with salt 100 2.1 0.1 23.28
Sweetpotato, frozen, cooked, baked, without salt 100 1.71 0.12 23.4
Sweetpotato, frozen, cooked, baked, with salt 100 1.71 0.12 23.4
Succotash, (corn and limas), raw 99 5.03 1.02 19.59
Arrowhead, raw 99 5.33 0.29 20.23
Lemon grass (citronella), raw 99 1.82 0.49 25.29
Lemon grass (citronella), raw 99 1.82 0.49 25.31
Corn, sweet, yellow, frozen, kernels on cob, unprepared 98 3.28 0.78 23.5
Corn, sweet, white, frozen, kernels on cob, unprepared 98 3.28 0.78 23.5
Yautia (tannier), raw 98 1.46 0.4 23.63
Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added 97 1.79 5.12 10.81
Cowpeas (Blackeyes), immature seeds, cooked, boiled, drained, without salt 97 3.17 0.38 20.32
Cowpeas (Blackeyes), immature seeds, cooked, boiled, drained, with salt 97 3.17 0.38 20.32
Potatoes, Russet, flesh and skin, baked 97 2.63 0.13 21.44
Waterchestnuts, chinese, (matai), raw 97 1.4 0.1 23.94
Sweetpotato, frozen, unprepared 96 1.71 0.18 22.22
Catsup 95 1.81 0.59 23.88
Potatoes, white, flesh and skin, baked 94 2.1 0.15 21.08
Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, without salt 94 3.11 0.74 22.33
Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, with salt 94 3.11 0.74 22.33
Potatoes, scalloped, dry mix, prepared with water, whole milk and butter 93 2.12 4.3 12.77
Potatoes, au gratin, dry mix, prepared with water, whole milk and butter 93 2.3 4.12 12.84
Grape leaves, raw 93 5.6 2.12 17.31
Succotash, (corn and limas), frozen, unprepared 93 4.31 0.89 19.94
Succotash, (corn and limas), frozen, cooked, boiled, drained, without salt 93 4.31 0.89 19.95
Succotash, (corn and limas), frozen, cooked, boiled, drained, with salt 93 4.31 0.89 19.95
Potato, baked, flesh and skin, without salt 93 2.5 0.13 21.15
Potatoes, baked, flesh and skin, with salt 93 2.5 0.13 21.15
Potatoes, baked, flesh, without salt 93 1.96 0.1 21.55
Potatoes, baked, flesh, with salt 93 1.96 0.1 21.55
Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, without salt 93 3.11 0.74 22.33
Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt 93 3.11 0.74 22.33
Sweetpotato, canned, vacuum pack 91 1.65 0.2 21.12
Pickle relish, hot dog 91 1.5 0.46 23.35
Cowpeas (blackeyes), immature seeds, raw 90 2.95 0.35 18.9
Sweetpotato, cooked, baked in skin, without salt 90 2.01 0.15 20.71
Sweetpotato, cooked, baked in skin, with salt 90 2.01 0.15 20.71
Potatoes, red, flesh and skin, baked 89 2.3 0.15 19.59
Sweetpotato, canned, syrup pack, solids and liquids 89 0.98 0.2 20.93
Beans, fava, in pod, raw 88 7.92 0.73 17.63
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared 88 3.02 0.77 20.8
Corn, sweet, white, frozen, kernels cut off cob, unprepared 88 3.02 0.77 20.81
Burdock root, cooked, boiled, drained, without salt 88 2.09 0.14 21.15
Burdock root, cooked, boiled, drained, with salt 88 2.09 0.14 21.15
Potatoes, boiled, cooked in skin, flesh, without salt 87 1.87 0.1 20.13
Potatoes, boiled, cooked in skin, flesh, with salt 87 1.87 0.1 20.13
Potatoes, scalloped, home-prepared with butter 86 2.87 3.68 10.78
Potatoes, scalloped, home-prepared with margarine 86 2.87 3.68 10.78
Corn, sweet, yellow, raw 86 3.22 1.18 19.02
Corn, sweet, white, raw 86 3.22 1.18 19.02
Potatoes, boiled, cooked without skin, flesh, without salt 86 1.71 0.1 20.01
Potatoes, boiled, cooked without skin, flesh, with salt 86 1.71 0.1 20.01
Peas, green, cooked, boiled, drained, without salt 84 5.36 0.22 15.64
Peas, green, cooked, boiled, drained, with salt 84 5.36 0.22 15.64
Potatoes, mashed, home-prepared, whole milk added 83 1.92 0.57 17.53
Potatoes, hashed brown, frozen, plain, unprepared 82 2.06 0.62 17.72
Salsify, (vegetable oyster), raw 82 3.3 0.2 18.6
Tomato products, canned, paste, without salt added 82 4.32 0.47 18.91
Tomato products, canned, paste, with salt added 82 4.32 0.47 18.91
Mountain yam, hawaii, cooked, steamed, without salt 82 1.73 0.08 20
Mountain yam, hawaii, cooked, steamed, with salt 82 1.73 0.08 20
Soybeans, mature seeds, sprouted, cooked, steamed 81 8.47 4.45 6.53
Soybeans, mature seeds, sprouted, cooked, steamed, with salt 81 8.47 4.45 6.53
Peas, green, raw 81 5.42 0.4 14.46
Potatoes, o'brien, home-prepared 81 2.35 1.28 15.47
Corn, sweet, yellow, canned, whole kernel, drained solids 81 2.62 1 18.59
Corn, sweet, white, canned, whole kernel, drained solids 81 2.62 1 18.59
Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt 81 2.55 0.67 19.3
Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt 81 2.55 0.67 19.3
Parsnips, cooked, boiled, drained, with salt 81 1.32 0.3 19.53
Ginger root, raw 80 1.82 0.75 17.77
Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, without salt 80 2.75 0.43 19.56
Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, with salt 80 2.75 0.43 19.56
Tomatoes, red, ripe, cooked, stewed 79 1.96 2.68 13.05
Potatoes, russet, flesh and skin, raw 79 2.14 0.08 18.07
Corn, sweet, yellow, canned, vacuum pack, regular pack 79 2.41 0.5 19.44
Corn, sweet, yellow, canned, vacuum pack, no salt added 79 2.41 0.5 19.44
Corn, sweet, white, canned, vacuum pack, regular pack 79 2.41 0.5 19.44
Corn, sweet, white, canned, vacuum pack, no salt added 79 2.41 0.5 19.44
Peas, green, frozen, cooked, boiled, drained, without salt 78 5.15 0.27 14.26
Peas, green, frozen, cooked, boiled, drained, with salt 78 5.15 0.27 14.26