| ITEM | SERVING | CALOR. | FAT | FIBER | PROT. | CARB. | SOD. | IRON |
| ASPARAGUS | 3 med. spears | 11 |
O |
1g |
1g |
2g |
1mg |
0.5mg |
| BEANS, KIDNEY | 1 cup | 612 |
1.5 |
45g |
43g |
110g |
44mg |
15mg |
| BEANS, LIMA | 1 cup | 601 |
1g |
33g |
38g |
113g |
32mg |
13mg |
| BEANS, SNAP | 1 cup | 34 |
O |
3.5g |
2g |
8g |
6.5mg |
1mg |
| BEANS, SOY | 1 cup | 376 |
17g |
11g |
33g |
28g |
38mg |
9mg |
| BROCCOLI | 1 bunch | 170 |
2g |
18g |
18g |
32g |
164mg |
5mg |
| BRUSSELS SPROUTS | 1 sprout | 8 |
O |
O.5g |
0.5g |
1.5g |
4.5mg |
0 |
| CABBAGE | 1 med. head | 227 |
2.5g |
21g |
13g |
49g |
163mg |
5mg |
| CARROT | 1 med. | 26 |
O |
2g |
0.5g |
6g |
21mg |
0 |
| ITEM | SERVING | CALOR. | FAT | FIBER | PROT. | CARB. | SOD. | IRON |
| CAULIFLOWER | 1 med. head | 144 |
1g |
14g |
11g |
30g |
172.5mg |
2.5mg |
| CELERY | 1 med. stalk | 6 |
O |
0.5g |
0 |
1.5g |
35mg |
0 |
| CORN | 1 med. ear | 77 |
1 |
2.5g |
3g |
17g |
13.5mg |
0.5mg |
| CUCMBER | 1 med. | 39 |
O |
2g |
2g |
8g |
6mg |
1mg |
| GARLIC | 1 clove | 4.5 |
O |
0 |
0 |
1g |
0.5mg |
0 |
| LETTUCE, ICEBERG | 1 med. head | 64 |
1g |
7.5g |
5.5g |
11g |
49mg |
2.5mg |
| LETTUCE, LOOSELEAF | 1/2 cup shred | 5 |
O |
0.5g |
0g |
1g |
2.5mg |
0mg |
| LETTUCE, ROMAINE | 1/2 cup shred. | 4 |
O |
0 |
0 |
0.5g |
2mg |
0mg |
| MUSHROOMS | 1 cup sliced | 17 |
O |
1g |
1.5g |
3.2g |
2.8mg |
1.0mg |
| ITEM | SERVING | CALOR. | FAT | FIBER | PROT. | CARB. | SOD. | IRON |
| ONION | 1 med. | 41 |
O |
2g |
1g |
9.5g |
3mg |
0mg |
| PEAS | 1 cup | 117 |
O.5 |
7g |
8g |
21g |
7mg |
2mg |
| PEAS, CHICK | 1 cup | 728 |
12g |
35g |
38.5g |
121g |
48mg |
12.5mg |
| PEPPER, HOT CHILE | 1/2 cup diced | 30 |
O |
1g |
1.5g |
7g |
5mg |
1mg |
| PEPPER, SWEET | 1 med. | 32 |
O |
2g |
1g |
7.5g |
2.4mg |
0.5mg |
| POTATO | 1 med. | 96 |
O |
2g |
2.5g |
22g |
7mg |
1mg |
| POTATO, SWEET | 1 med. | 136 |
O.5g |
4g |
2g |
31.5g |
17mg |
1mg |
| RADISH | 1 med. | 1 |
O |
0 |
0 |
0 |
1mg |
0 |
| SPINACH | 1 bunch | 75 |
1 |
9g |
9.5g |
12g |
268.5mg |
9mg |
| ITEM | SERVING | CALOR. | FAT | FIBER | PROT. | CARB. | SOD. | IRON |
| SQUASH,SUMMER | 1 cup, sliced | 22 |
O |
2g |
1.5g |
5g |
2.5mg |
0.5mg |
| SQUASH, WINTER | 1 cup, cubed | 43 |
O |
1.5g |
1.5g |
10g |
4.5mg |
0.5mg |
| SQUASH, ZUCCHINI | 1 cup, sliced | 15 |
O |
1.5g |
1.5g |
3.5g |
3.5mg |
0.5mg |
| TOMATO | 1 med. | 26 |
O.5g |
1.5g |
1g |
5.5g |
11mg |
0.5mg |
Source: USDA - Nutrient Data Lab (Sept. 1996)
*All Data is based on raw vegetables - rounded to nearest 0.5
Back to Veggies!