Vegitable Calories Chart

Vegitable Calories Chart

 vege

Vegetables

Item

Serving Size

Carbohydrates Grams

Fat Grams

Calories

Arugula, raw

1 pound
1 oz
1/2 cup

17.7
1.1
0

0
0
0

104
7
2

Artichoke, globe

1 medium (11.3 oz)
1 large (14.3 oz)

13
17

0
0

60
76

Artichoke hearts, canned & marinated

3.5 oz

6

1.5

225

Asparagus, raw

1 pound
4 spears

8.9
2.1

.5
.1

54
13

Beans, green (fresh)
Beans, green (canned) & drained

1/2 cup
1/2 cup

4.9
5.1

.2
.1

22
23

Beans, black, canned

1/2 cup
15-ounce can

17
34

.5
1

100
200

Beans, Garbanzo (chick peas), canned

1/2 cup
15.5-ounce can

19
38

1
2

80
160

Beans, Kidney, canned

1/2 cup

19

.4

104

Beans, White, canned

1/2 cup
15-ounce can

19
38

.5
1

110
220

Beans, lentils, cooked/boiled

1/2 cup

19.9

.4

115

Beans, Lima, cooked/boiled

1/2 cup

20.1

.3

104

Beans, refried, canned, regular

1/2 cup

21

1.2

121

Beans, refried vegetarian

1/2 cup

15

1

70

Beans, navy, cooked

1/2 cup

24

.5

129

Beets

2 medium
1/2 cup sliced

16.3
6.8

.2
.1

71
30

Broccoli

1 medium stalk or spear
1/2 cup chopped

7.9
2.3

.5
.2

42
12

Brussels Sprouts

1 sprout
1 ounce
1 pound

1.7
2.54
40.6

.1
0
1.36

8
12
195

Cabbage, Chinese raw

1/2 cup shredded

.8

.1

5

Cabbage, green raw

1/2 cup shredded

1.9

.1

28

Cabbage, red raw

1/2 cup shredded

2.1

.1

10

Carrot, raw

1 baby
1 medium
1 large

1
6
7

0
0
0

5
25
30

Cauliflower

1 medium head
1 floweret

30
1

1
0

144
3

Celery

1 large stalk or rib
1 medium stalk or rib
1 small stalk or rib

2
1
1

0
0
0

9
6
2

Chiles, green, canned (diced)

2 tablespoons

2

0

10

Corn, fresh, yellow or white, raw

1/2 cup kernels
1 medium ear (90 g)
1 large ear (146 g)

14.6
18
32

.9
1
3

66
80
155

Corn, cream style

1/2 cup

23.2

.5

93

Cucumber

1 medium to large

8.8

.4

39

Eggplant, raw

1 medium

6.4

.1

27

Endive

1/2 cup chopped
1 head

.8
17.2

.1
1

4
86

Garlic

1 clove

1

0

4

Greens (Collards), raw
Greens (Collards), boiled drained

1/2 cup chopped
1/2 cup chopped

1.3
3.9

0
1

6
17

Jicama (Yam Bean Tuber)

1 ounce
1 pound untrimmed

2.5
36.5

.1
.3

12
170

Kale, raw, chopped

1 cup
1 ounce

7
14

0
0

33
14

Lettuce, Bibb, Boston or Butterhead
Lettuce, Iceberg
Lettuce, Coss or Romaine

1 head 7.75 oz)
1 medium head (1.25 lbs)
1 inner leaf (.4 oz)

.4
11.3
.2

3.8
.1
0

21
70
2

Mushrooms, (white or brown) raw

5 medium
1/2 cup pieces or slices

3
1.5

0
0

20
15

Mushrooms (Portabella) raw

1 large cap

3

0

20

Mushroom Pieces, canned & drained

1/2 cup

4

.4

21

Okra, raw
Okra, cooked/boiled & drained
Okra, frozen

8 pods
8 pods
10-oz package

7.3
6.1
18.8

.1
.1
.7

36
27
85

Onion, yellow, white, red, & sweet (raw)

1 large
1 medium
1/2 cup, chopped
1 tablespoons, chopped
1 thin slice
1 medium slice (1/8″)
1 large slice (1/4″)

15
9
7
.9
.9

.2
.1
.1
0
0

65
40
30
4
4
6
16

Onions, green (raw)

1 cup chopped
1 large
1 medium (4 1/8″ long)
1 small (3″ long)

2
14
10
7

0
0
0
0

64
60
44
28

Pearl Onions, raw

2/3 cup
8 ounces

6
10

0
0

30
80

Onion, dried or dehydrated

1 tablespoon
1/4 cup

4.2
11.7

0
.1

16
45

Peas, green, snap

1/2 cup
1 cup

10
20

2
.5

67
110

Peas, black-eyed (cooked)

1/2 cup

.5

99

Peas, split peas

1 cup dry

41

1

231

Peas, Snow or Sugar

1/2 cup

0

34

Pepper, bell

1 medium
2 tablespoons minced
1/2 cup chopped

7
.5
4

.2
0
.2

35
1
12

Pepper, red roasted

7 ounce jar

4

0

50

Pepper, chile
Pepper, chipotle in adobe sauce, canned

1 pepper
2 tablespoons


2

0
.5

20
15

Potato. baked with skin

1 small (4.9 oz)
1 medium (6.1 oz)
1 large (10.5 oz)

29.3
36.7
63.4

.1
.2
.3

128
161
278

Potato, Baby Red-Skinned, boiled

4 ounces

.1

86

Potato, sweet, baked with skin

1 medium (6.3 oz)

31.6

.4

136

Pumpkin, canned

1/2 cup

10.1

.4

40

Radish

1 medium (.2 oz)
1 large (.3 oz)
1/2 cup slices (2 oz)

1
1
2.1

.1
.2
.3

1
1
9 to 10

Rutabaga

1 cup, cubed

5.7

.1

25

Sauerkraut, canned, solids & liquid

16 ounce

2

0

20

Shallots, raw

1 tablespoon

1.7

0

7.2

Spinach, raw

1 leaf (.4 oz)
1 bunch (12 oz)

0
12

0
1

2
78

Squash – Winter Acorn
All varieties of winter squash (appx. values)

1 (16-oz) whole winter squash
1 cup cubes or sliced, raw

28.4
17.8

.7
4.16

119
80

Squash, Summer Squash
All varieties of summer squash
(appx. values)

1 (16-oz) whole squash
1 cup cubes or sliced, raw

18.7
10

.9
.2

87
42

Squash, Zucchini, raw

1 small (4 oz)
1 medium (7 oz)
1 large (11 oz)

4
6.7
11

.2
.4
.6

19
31
52

Tomato, whole, raw
Tomato, whole, raw
Tomato, Cherry, raw
Tomato, Cherry, raw
Tomato, Italian or Plum, raw

1 medium
1 large
1 cherry
5 each
1 each

6
8
1
4
3

.4
1
0
0
0

26
38
4
10
13

Tomatoes, whole canned

1/2 cup

5.2

.3

25

Tomatoes, diced or crushed

1/2 cup
14.5-ounce can – 3 (1/2 cup) servings
28-ounce can – 7 (1/ 2 cup) servings

0
0
0

6
6
7

25
87.5
175

Tomato Paste, canned

1 ounce
2 tablespoons
6-ounce can

5.3
6
30

0
0
0

24
25
125

Tomato Sauce, canned

2 tablespoons
1 cup
6-ounce can

0
0
0

0
0
0

30
73.5
150

Tomato juice

1 cup (8 ounces)

10.2

.2

41

Tomatillo

1 medium

1.98

0

10.88

Vegetable Cocktail Juice (V8 Juice)

1 cup
5.5-ounce can

11
7

0
0

46
30

Water chestnuts

4 water chesthuts
5-ounce can

8.6
20

0
0

35
75

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Originally posted 2014-09-09 05:09:51.

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