Vegetables |
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| Item | Serving Size | Carb Grams | Fat Grams | Calories |
| Argula, 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 |
19 | 1 1.5 |
90 300 |
| Beans, Garbanzo (chick peas), canned | 1/2 cup | 27 | 1.4 | 143 |
| Beans, Kidney, canned | 1/2 cup | 19 | .4 | 104 |
| Beans, lentils, ciijed | 1/2 cup | 20 | .4 | 115 |
| Beans, Lima, cooked | 1/2 cup | 26.8 | .4 | 139 |
| 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 |
| Brussel Sprouts | 1 sprout | 1.8 | .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 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 | 2 TABLESPOONS | 2 | 0 | 10 |
| Corn | 1 medium ear 1 cup |
17.2 |
1 8 |
77 606 |
| 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 |
|
Lettuce, Bibb, Boston or butterhead Lettuce, Iceberg |
1
head 1 medium head |
.4 1 |
3.8 11.3 |
21 70 |
| Lettuce, Leaf | 1 1/2 cups shredded | 0 | 15 | |
| Mushrooms, raw | 5 medium 1/2 cup pieces or slices |
1.5 |
0 0 |
20 18 |
| Mushrooms, canned | 1/2 cup | .2 | 19 | |
| Okra | 6 pods | 0 | 30 | |
| Onion, bulb | 1 medium 1/2 cup, chopped |
9 16.9 |
2 .1 |
40 30 |
| Onions, green |
1 cup chopped 1 large |
2 | 0 0 |
32 7 |
| 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 | 1/4 cup dry | 0 | 110 | |
| Peas, Snow | 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 1 medium (7 ounce) 1 large |
20 |
.1 .1 .2 |
72.7 220 145.4 |
| Potato, Baby Red-Skinned, boiled | 4 ounces | .1 | 86 | |
| Potatoes, Mashed | 1/3 cup | 1 | 66 | |
| Potato, sweet | 1 medium | 0 | 130 | |
| Pumpkin, canned | 1 cup 15-oz can |
.7 1.75 |
83.3 140 |
|
| Radish | 3 radishes | 1 | 0 | 5 |
| Rutabaga | 1/2 cup | 0 | 25 | |
| Sauerkraut, canned, solids & liquid | 1 cup drained 1 cup undrained |
.2 .3 |
27 44.8 |
|
| Shallot, raw | 1 tablespoon | 1.7 | 0 | 7.2 |
| Spinach | 1 1/2 cups shredded | 0 | 40 | |
| Squash, Acorn | 1 medium (1.3 lbs) | 44.9 | .4 | 172 |
| Squash, Summer | 1/2 medium | 0 | 20 | |
| Squash, Butternut | 1 cup cubes | .1 | 63 | |
| Tomato,
whole, raw Tomato, whole, raw Tomato, Cherry, raw Tomato, Cherry, raw Tomato, Italian or Plum |
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 1 cup 14.5 oz can 28 oz can |
5 10 3 5 |
0 0 0 0 |
23 46 15 35 |
| Tomato Paste, canned | 2 tablespoons 1 cup 6-ounce can |
0 0 0 |
30 241 150 |
|
| Tomato Sauce, canned | 2 tablespoons 1 cup 6-ounce can |
0 0 0 |
30 73.5 150 |
|
| Tomato juice | 1 cup 14.5-oz can 28-oz can |
.2 0 0 |
41 90 280 |
|
| Tomatillo | 1 medium | 1.98 | 0 | 10.88 |
| Vegetable Cocktail Juice (V8 Juice) | 1 cup 5.5-ounce can |
11 | 0 | 46 35 |
| Water chestnuts | 5-ounce can | 0 | 100 | |
| Zucchini | 1 small 1 medium 1 large 1 cup chopped |
.2 .3 .5 .2 |
16.5 27.4 45.2 17.4 |
|