Vegetables
|
||||
Item |
Serving Size |
Carbohydrates Grams |
Fat Grams |
Calories |
Arugula, raw |
1 pound
|
17.7
|
0
|
104
|
Artichoke, globe |
1 medium (11.3 oz)
|
13
|
0
|
60
|
Artichoke hearts, canned & marinated |
3.5 oz |
6 |
1.5 |
225
|
Asparagus, raw |
1 pound
|
8.9
|
.5
|
54
|
Beans, green (fresh)
|
1/2 cup
|
4.9
|
.2
|
22
|
Beans, black, canned |
1/2 cup
|
17
|
.5
|
100
|
Beans, Garbanzo (chick peas), canned |
1/2 cup
|
19
|
1
|
80
|
Beans, Kidney, canned |
1/2 cup
|
19 |
.4 |
104 |
Beans, White, canned |
1/2 cup
|
19
|
.5
|
110
|
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
|
16.3
|
.2
|
71
|
Broccoli |
1 medium stalk or spear
|
7.9
|
.5
|
42
|
Brussels Sprouts |
1 sprout
|
1.7
|
.1
|
8
|
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
|
0
|
5
|
Cauliflower |
1 medium head
|
30
|
1
|
144
|
Celery |
1 large stalk or rib
|
2
|
0
|
9
|
Chiles, green, canned (diced) |
2 tablespoons
|
2 |
0 |
10 |
Corn, fresh, yellow or white, raw
|
1/2 cup kernels
|
14.6
|
.9
|
66
|
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
|
.8
|
.1
|
4
|
Garlic |
1 clove |
1 |
0 |
4
|
Greens (Collards), raw
|
1/2 cup chopped
|
1.3
|
0
|
6
|
Jicama (Yam Bean Tuber) |
1 ounce
|
2.5
|
.1
|
12
|
Kale, raw, chopped |
1 cup
|
7
|
0
|
33
|
Lettuce, Bibb, Boston or Butterhead
|
1 head 7.75 oz)
|
.4
|
3.8
|
21
|
Mushrooms, (white or brown) raw |
5 medium
|
3
|
0
|
20
|
Mushrooms (Portabella) raw |
1 large cap |
3 |
0 |
20 |
Mushroom Pieces, canned & drained |
1/2 cup |
4 |
.4 |
21
|
Okra, raw
|
8 pods
|
7.3
|
.1
|
36
|
Onion, yellow, white, red, & sweet (raw)
|
1 large
|
15
|
.2
|
65
|
Onions, green (raw)
|
1 cup chopped
|
2
|
0
|
64
|
Pearl Onions, raw |
2/3 cup
|
6
|
0
|
30
|
Onion, dried or dehydrated |
1 tablespoon
|
4.2
|
0
|
16
|
Peas, green, snap |
1/2 cup
|
10
|
2
|
67
|
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
|
7
|
.2
|
35
|
Pepper, red roasted |
7 ounce jar |
4 |
0 |
50 |
Pepper, chile
|
1 pepper
|
|
0
|
20
|
Potato. baked with skin |
1 small (4.9 oz)
|
29.3
|
.1
|
128
|
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
|
.1
|
1
|
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)
|
0
|
0
|
2
|
Squash – Winter Acorn
|
1 (16-oz) whole winter squash
|
28.4
|
.7
|
119
|
Squash, Summer Squash
|
1 (16-oz) whole squash
|
18.7
|
.9
|
87
|
Squash, Zucchini, raw |
1 small (4 oz)
|
4
|
.2
|
19
|
Tomato, whole, raw
|
1 medium
|
6
|
.4
|
26
|
Tomatoes, whole canned |
1/2 cup |
5.2 |
.3 |
25 |
Tomatoes, diced or crushed |
1/2 cup
|
0
|
6
|
25
|
Tomato Paste, canned |
1 ounce
|
5.3
|
0
|
24
|
Tomato Sauce, canned |
2 tablespoons
|
0
|
0
|
30
|
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
|
11
|
0
|
46
|
Water chestnuts |
4 water chesthuts
|
8.6
|
0
|
35
|
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