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Nutrition information Sorted by Grams of Protein

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
Seaweed, spirulina, dried 290 57.47 7.72 23.9
Parsley, freeze-dried 271 31.3 5.2 42.38
Yeast extract spread 158 27.8 0 11.8
Chives, freeze-dried 311 21.2 3.5 64.29
Peppers, sweet, green, freeze-dried 314 17.9 3 68.7
Peppers, sweet, red, freeze-dried 314 17.9 3 68.7
Leeks, (bulb and lower-leaf portion), freeze-dried 321 15.2 2.1 74.65
Tomatoes, sun-dried 258 14.11 2.97 55.76
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
Soybeans, mature seeds, sprouted, raw 122 13.09 6.7 9.57
Soybeans, green, raw 147 12.95 6.8 11.05
Tomato powder 302 12.91 0.44 74.68
Peppers, pasilla, dried 345 12.35 15.85 51.13
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
Shallots, freeze-dried 348 12.3 0.5 80.7
Pepper, ancho, dried 281 11.86 8.2 51.41
Winged bean tuber, raw 148 11.6 0.9 28.1
Celery flakes, dried 319 11.3 2.1 63.7
Potatoes, mashed, dehydrated, granules with milk, dry form 358 10.9 1.1 77.7
Peppers, hot chile, sun-dried 324 10.58 5.81 69.86
Beans, pinto, immature seeds, frozen, unprepared 170 9.8 0.5 32.5
Mushrooms, shiitake, dried 296 9.58 0.99 75.37
Horseradish-tree leafy tips, raw 64 9.4 1.4 8.28
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
Fungi, Cloud ears, dried 284 9.25 0.73 73
Cowpeas (Blackeyes), immature seeds, frozen, unprepared 139 8.98 0.7 25.13
Lentils, sprouted, raw 106 8.96 0.55 22.14
Onions, dehydrated flakes 349 8.95 0.46 83.28
Potatoes, au gratin, dry mix, unprepared 314 8.9 3.7 74.31
Peas, mature seeds, sprouted, raw 128 8.8 0.68 28.26
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
Kanpyo, (dried gourd strips) 258 8.58 0.56 65.04
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
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
Potatoes, mashed, dehydrated, flakes without milk, dry form 354 8.35 0.39 81.21
Potatoes, mashed, dehydrated, granules without milk, dry form 372 8.22 0.54 85.51
Carrot, dehydrated 341 8.1 1.49 79.57
Spinach souffle, home-prepared 161 8.08 13.5 2.08
Beans, fava, in pod, raw 88 7.92 0.73 17.63
Radishes, oriental, dried 271 7.9 0.72 63.37
Potatoes, scalloped, dry mix, unprepared 358 7.77 4.59 73.93
Lima beans, immature seeds, frozen, baby, unprepared 132 7.59 0.44 25.13
Pigeonpeas, immature seeds, raw 136 7.2 1.64 23.88
Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt 78 7.07 0.81 15.01
Beans, navy, mature seeds, sprouted, cooked, boiled, drained, with salt 78 7.07 0.81 15.01
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
Winged beans, immature seeds, raw 49 6.95 0.87 4.31
Potato flour 357 6.9 0.34 83.08
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
Lima beans, immature seeds, cooked, boiled, drained, with salt 123 6.81 0.32 23.64
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
Lima beans, immature seeds, frozen, fordhook, unprepared 106 6.4 0.35 19.83
Garlic, raw 149 6.36 0.5 33.06
Seaweed, agar, dried 306 6.21 0.3 80.88
Potato pancakes, home-prepared 272 6.16 15.24 28.64
Beans, navy, mature seeds, sprouted, raw 67 6.15 0.7 13.05
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
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
Seaweed, spirulina, raw 26 5.92 0.39 2.42
Winged bean leaves, raw 74 5.85 1.1 14.1
Seaweed, laver, raw 35 5.81 0.28 5.11
Grape leaves, raw 93 5.6 2.12 17.31
Broadbeans, immature seeds, raw 72 5.6 0.6 11.7
Peas, green, raw 81 5.42 0.4 14.46
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
Onion rings, breaded, par fried, frozen, prepared, heated in oven 407 5.34 26.7 38.16
Arrowhead, raw 99 5.33 0.29 20.23
Winged beans, immature seeds, cooked, boiled, drained, without salt 38 5.31 0.66 3.21
Winged bean, immature seeds, cooked, boiled, drained, with salt 38 5.31 0.66 3.21
Balsam-pear (bitter gourd), leafy tips, raw 30 5.3 0.69 3.29
Horseradish-tree, leafy tips, cooked, boiled, drained, without salt 60 5.27 0.93 11.15
Horseradish-tree, leafy tips, cooked, boiled, drained, with salt 60 5.27 0.93 11.15
Beans, pinto, mature seeds, sprouted, raw 62 5.25 0.9 11.6
Peas, green, frozen, unprepared 77 5.21 0.37 13.71
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
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
Tomatoes, sun-dried, packed in oil, drained 213 5.06 14.08 23.33
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
Succotash, (corn and limas), raw 99 5.03 1.02 19.59
Taro leaves, raw 42 4.98 0.74 6.7
Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, without salt 33 4.83 0.58 4.72
Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, with salt 33 4.83 0.58 4.72
Jew's ear, (pepeao), dried 298 4.82 0.44 81.04
Wasabi, root, raw 109 4.8 0.63 23.54
Broadbeans, immature seeds, cooked, boiled, drained, without salt 62 4.8 0.5 10.1
Broadbeans, immature seeds, cooked, boiled, drained, with salt 62 4.8 0.5 10.1
Fireweed, leaves, raw 103 4.71 2.75 19.22
Cowpeas, leafy tips, cooked, boiled, drained, without salt 22 4.67 0.1 2.8
Cowpeas, leafy tips, cooked, boiled, drained, with salt 22 4.67 0.1 2.8
Jute, potherb, raw 34 4.65 0.25 5.8
Eppaw, raw 150 4.6 1.8 31.68
Fiddlehead ferns, raw 34 4.55 0.4 5.54
Arrowhead, cooked, boiled, drained, without salt 78 4.49 0.1 16.14
Arrowhead, cooked, boiled, drained, with salt 78 4.49 0.1 16.14
Peas, green, canned, regular pack, drained solids 69 4.42 0.35 12.58
Peas, green, canned, no salt added, drained solids 69 4.42 0.35 12.58
Corn pudding, home-prepared 109 4.39 5.32 12.76
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
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
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
Succotash, (corn and limas), frozen, unprepared 93 4.31 0.89 19.94
Fiddlehead ferns, frozen, unprepared 34 4.31 0.35 5.74
Mung beans, mature seeds, sprouted, cooked, stir-fried 50 4.3 0.21 10.59
Potatoes, baked, skin, without salt 198 4.29 0.1 46.06
Potatoes, baked, skin, with salt 198 4.29 0.1 46.06
Grape leaves, canned 69 4.27 1.97 11.71
Arrowroot, raw 65 4.24 0.2 13.39
Lambsquarters, raw 43 4.2 0.8 7.3
Beans, kidney, mature seeds, sprouted, raw 29 4.2 0.5 4.1
Taro, tahitian, cooked, without salt 44 4.16 0.68 6.85
Taro, tahitian, cooked, with salt 44 4.16 0.68 6.85
Mushroom, oyster, raw 37 4.14 0.51 6.22
Cowpeas, leafy tips, raw 29 4.1 0.25 4.82
Beans, lima, immature seeds, canned, regular pack, solids and liquids 71 4.07 0.29 13.33
Lima beans, immature seeds, canned, no salt added, solids and liquids 71 4.07 0.29 13.33
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt 32 4.01 0.5 5.16
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt 32 4.01 0.5 5.16
Sweetpotato leaves, raw 35 4 0.3 6.38
Alfalfa seeds, sprouted, raw 29 3.99 0.69 3.78
Peas and onions, frozen, unprepared 70 3.98 0.32 13.51
Spinach, frozen, chopped or leaf, unprepared 31 3.94 0.75 4.33
Mushrooms, straw, canned, drained solids 32 3.83 0.68 4.64
Broccoli raab, cooked 33 3.83 0.52 3.12
Radish seeds, sprouted, raw 43 3.81 2.53 3.6
Brussels sprouts, frozen, unprepared 41 3.78 0.41 7.86
Jute, potherb, cooked, boiled, drained, without salt 37 3.68 0.2 7.29
Jute, potherb, cooked, boiled, drained, with salt 37 3.68 0.2 7.29
Brussels sprouts, frozen, cooked, boiled, drained, without salt 42 3.64 0.39 8.32
Brussels sprouts, frozen, cooked, boiled, drained, with salt 42 3.64 0.39 8.32
Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt 35 3.6 0.2 6.78
Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, with salt 35 3.6 0.2 6.78
Potatoes, frozen, french fried, par fried, extruded, prepared, heated in oven, without salt 333 3.55 18.71 39.68
Peas, edible-podded, frozen, cooked, boiled, drained, without salt 52 3.5 0.38 9.02
Peas, edible-podded, frozen, cooked, boiled, drained, with salt 52 3.5 0.38 9.02
Artichokes, (globe or french), cooked, boiled, drained, without salt 50 3.48 0.16 11.18
Artichokes, (globe or french), cooked, boiled, drained, with salt 50 3.48 0.16 11.18
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
Peas and carrots, frozen, unprepared 53 3.4 0.47 11.15
Brussels sprouts, raw 43 3.38 0.3 8.95
Chrysanthemum, garland, raw 24 3.36 0.56 3.02
Chrysanthemum leaves, raw 24 3.36 0.56 3.01
Potato puffs, frozen, prepared 222 3.35 10.73 30.47
Turnip greens, frozen, cooked, boiled, drained, without salt 29 3.35 0.42 4.98
Turnip greens, frozen, cooked, boiled, drained, with salt 29 3.35 0.42 4.98
Vegetables, mixed, frozen, unprepared 64 3.33 0.52 13.46
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
Kale, raw 50 3.3 0.7 10.01
Cowpeas, young pods with seeds, raw 44 3.3 0.3 9.5
Salsify, (vegetable oyster), raw 82 3.3 0.2 18.6
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
Peas and onions, canned, solids and liquids 51 3.28 0.38 8.57
Chives, raw 30 3.27 0.73 4.35
Peas, edible-podded, cooked, boiled, drained, without salt 42 3.27 0.23 7.05
Peas, edible-podded, cooked, boiled, drained, with salt 42 3.27 0.23 7.05
Artichokes, (globe or french), raw 47 3.27 0.15 10.51
Asparagus, frozen, unprepared 24 3.23 0.23 4.1
Corn, sweet, yellow, raw 86 3.22 1.18 19.02
Corn, sweet, white, raw 86 3.22 1.18 19.02
Lambsquarters, cooked, boiled, drained, without salt 32 3.2 0.7 5
Lambs quarters, cooked, boiled, drained, with salt 32 3.2 0.7 5
Peas, green, canned, regular pack, solids and liquids 53 3.19 0.3 9.75
Peas, green, canned, no salt added, solids and liquids 53 3.19 0.3 9.75
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
Broccoli raab, raw 22 3.17 0.49 2.85
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, hashed brown, frozen, plain, prepared 218 3.16 11.5 28.1
Onion rings, breaded, par fried, frozen, unprepared 258 3.15 14.1 30.53
Pumpkin leaves, raw 19 3.15 0.4 2.33
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
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
Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt 45 3.11 0.5 9.18
Artichokes, (globe or french), frozen, cooked, boiled, drained, with salt 45 3.11 0.5 9.18
Mushrooms, raw 22 3.11 0.34 3.24
Broccoli, frozen, chopped, cooked, boiled, drained, without salt 28 3.1 0.12 5.35
Broccoli, frozen, chopped, cooked, boiled, drained, with salt 28 3.1 0.12 5.35
Broccoli, frozen, spears, cooked, boiled, drained, without salt 28 3.1 0.11 5.35
Broccoli, frozen, spears, cooked, boiled, drained, with salt 28 3.1 0.11 5.35
Peas and carrots, frozen, cooked, boiled, drained, without salt 48 3.09 0.42 10.12
Peas and carrots, frozen, cooked, boiled, drained, with salt 48 3.09 0.42 10.12
Peas, green, canned, seasoned, solids and liquids 50 3.09 0.27 9.25
Broccoli, frozen, spears, unprepared 29 3.06 0.34 5.35
Cauliflower, green, cooked, no salt 32 3.04 0.31 6.28
Cauliflower, green, cooked, salt 32 3.04 0.31 6.28
Mung