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Veggie Nutrients
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Vegetable Nutrition Facts
  Key Nutrients
Veggie Calories Carb.
gm.		 Fiber
gm.		 Protein
gm.		 Potassium
mg.		 Sodium
mg.		 Vit A Vit C Calcium Iron
% Daily Value
Artichokes, 1 med. raw 60 13 7 4 470 120 4 25 6 10
 
Asparagus, 5 spears, raw 25 4 2 2 230 0 10 15 2 2
 
Beets, 1 med. raw 35 8 2 1 270 65 * 6 * 4
 
Bell Pepper (Green) 1 med, raw 30 8 2 1 210 0 15 180 * 4
 
Bell Pepper (Red) 1 med, raw 30 8 2 1 210 0 140 380 * 4
 
Black Radish, 50 g. raw 10 2 < 1 < 1 n/a 10 * 20 * *
 
Bok Choy, 1/2 head, raw 50 9 4 6 1060 270 250 320 45 20
 
Broccoli, 3 med. spears, raw 25 5 3 3 300 25 30 140 4 4
 
Brussels Sprouts, 5 med. raw 40 9 4 3 370 25 15 130 4 8
 
Cabbage (Green), 200 g. raw 60 12 5 2 450 50 * 170 10 4
 
Cabbage (Red), 200 g. raw 50 12 4 3 410 20 * 190 10 6
 
Carrots, 1 med, raw 35 8 2 1 280 40 270 10 2 0
 
Cauliflower, 1/4 med. head 35 7 3 3 400 45 * 150 2 2
 
Celery, 1 med. stalk, raw 10 3 1 < 1 180 50 * 8 2 *
 
Celery Root, 100 g. raw 40 9 2 2 300 100 * 15 4 4
 
Corn, Sweet, 1 large ear, raw 120 27 4 5 390 20 8 15 * 4
 
Cucumber, 1 med, raw 45 9 3 3 520 0 10 30 6 6
 
Daikon Radish, 50 g. raw 10 2 < 1 < 1 115 10 * 20 * *
 
Eggplant, 1 med unpeeled, raw 140 33 14 6 1190 15 10 15 4 8
 
Fennel, 1 med. bulb, raw 70 17 7 3 970 120 6 45 10 10
 
Garlic, 2 cloves, raw 10 2 < 1 < 1 2 0 * 4 * *
 
Ginger, 25 g. raw, sliced 15 4 < 1 < 1 105 0 * 2 * *
 
Green Beans, 100 g. raw 30 6 4 1 240 0 4 10 4 2
 
Horseradish Root, 1 TB fresh 10 2 < 1 < 1 85 0 * 30 * *
 
Jerusalem Artichoke, 100 g. raw 80 17 2 2 430 0 * 6 * 20
 
Kale, 100 g. raw 50 10 2 3 450 45 180 200 15 10
 
Kohlrabi, 100 g. raw 25 6 4 2 350 20 * 100 2 2
 
Leeks, 1 med. raw 50 13 2 1 160 20 * 20 6 10
 
Lettuce (Boston, Bibb, Butter) 1 head 20 4 2 2 420 10 30 20 6 2
 
Lettuce (Iceberg) 1/2 head 45 9 3 3 350 30 10 20 6 6
 
Lettuce, Red or Green Leaf, 100 g. 20 4 2 1 260 10 40 30 6 8
 
Lettuce (Romaine) 100 g. inner leaf 15 2 2 2 290 10 50 40 4 6
 
Mushrooms (Crimini), 50 g. raw 10 2 0 1 220 0 * * * *
 
Mushrooms (Enoki), 10 med. raw 10 2 < 1 < 1 115 0 * 6 * *
 
Mushrooms (Shiitake), 100 g. raw 25 5 1 2 n/a 0 * 4 * 8
 
Mustard Greens, 100 g. raw 25 5 3 3 350 25 110 120 10 8
 
Okra, 100 g. raw 35 8 3 2 300 10 15 35 8 4
 
Onion (Pearl), 100 g. raw 40 9 2 1 160 0 * 10 2 *
 
Onion (Red), 1 med, raw 40 9 2 1 170 0 * 10 2 *
 
Onion (Yellow), 1 med, raw 40 9 2 1 170 0 * 10 2 *
 
Parsley, 1 cup fresh, chopped 20 4 2 2 330 35 60 130 8 20
 
Parsnip, 100 g. raw 80 18 5 1 380 10 * 30 4 4
 
Potato, 1 med. raw 100 26 3 4 720 0 * 45 2 6
 
Pumpkin, 1 cup boiled, mashed 50 12 3 2 560 0 50 20 4 8
 
Radish, 3 each 5 1 n/a < 1 100 10 * 15 * *
 
Rhubarb, 1 cup raw, diced 25 6 2 1 350 0 2 15 10 *
 
Savoy Cabbage, 1 cup raw, shredded 20 4 2 1 160 20 15 35 2 *
 
Snow Peas, 1oo g. raw 40 8 3 3 200 0 2 100 4 10
 
Spinach, 100 g. raw 20 4 3 3 560 80 130 45 10 15
 
Squash (Acorn), 1 raw 170 45 6 3 1500 15 30 80 15 15
 
Squash (Butternut), 1 cup cubed, raw 60 16 5 1 490 5 220 50 6 6
 
Squash (Crookneck), 100 g. raw 20 4 2 < 1 210 0 6 15 2 2
 
Squash (Hubbard), 100 g. raw 40 9 3 2 320 5 110 20 * 2
 
Sweet Potato, 1 med. raw 130 33 4 2 350 45 440 30 2 2
 
Swiss Chard, 100 g. raw 20 4 2 2 380 210 70 50 6 10
 
Tomato, med. raw ** 35 7 1 1 360 5 20 40 2 2
 
Tomato (Cherry), 5 each, raw ** 20 4 < 1 < 1 190 10 10 15 * 2
 
Tomato (Roma), 3 med. raw ** 40 9 2 2 410 15 25 60 * 4
 
Turnip, 1 med, raw 35 8 2 1 230 80 * 45 4 2
 
Turnip Greens, 100 g. raw 25 6 3 2 300 40 150 100 20 6
 
Watercress, 1 cup raw, chopped 5 < 1 < 1 < 1 110 15 30 25 4 *
 
Yellow Wax Beans, 100 g. raw 30 7 3 2 210 5 2 25 4 6
 
Zucchini, 1 large raw 45 9 4 4 800 10 20 50 4 8
 
** Yes, tomatoes are botanically a fruit. They are included here for your convenience. * Contains less than 2% Daily Value
Amounts given are approximations; nutritional content will vary slightly, depending on growing conditions, etc.
 

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