Food nutrition values like calories, carbohydrate, fiber, protein, potassium, iron, vitamins in vegetables are tabulated below.
Food nutrition facts in vegetables are tabulated. Vegetables are high in most nutrients.
The nutrition values are for raw vegetables.
| Nutrients | |||||||||
| Vegetable | Cal | Carb. g | Fiber g | Prot- ein g | Pota- ssium mg | Vita- min A | Vita- min C | Cal- cium | Iron |
| % Daily Value | |||||||||
| Artichokes, 1 medium | 60 | 13 | 7 | 4 | 470 | 4 | 25 | 6 | 10 |
| Asparagus, 5 spears | 25 | 4 | 2 | 2 | 230 | 10 | 15 | 2 | 2 |
| Beets, 1 medium | 35 | 8 | 2 | 1 | 270 | < 2 | 6 | < 2 | 4 |
| Green Capcicum, Green Bell Pepper 1 medium | 30 | 8 | 2 | 1 | 210 | 15 | 180 | < 2 | 4 |
| Red capsicum, Red Bell Pepper 1 med | 30 | 8 | 2 | 1 | 210 | 140 | 380 | < 2 | 4 |
| Radish, 50 g | 10 | 2 | < 1 | < 1 | - | < 2 | 20 | < 2 | < 2 |
| Bok Choy, 1/2 head | 50 | 9 | 4 | 6 | 1060 | 250 | 320 | 45 | 20 |
| Broccoli, 3 medium spears | 25 | 5 | 3 | 3 | 300 | 30 | 140 | 4 | 4 |
| Brussels Sprouts, 5 medium | 40 | 9 | 4 | 3 | 370 | 15 | 130 | 4 | 8 |
| Red Cabbage, 200 g | 50 | 12 | 4 | 3 | 410 | < 2 | 190 | 10 | 6 |
| Carrot, 1 medium | 35 | 8 | 2 | 1 | 280 | 270 | 10 | 2 | 0 |
| Cauliflower, 1/4 medium head | 35 | 7 | 3 | 3 | 400 | < 2 | 150 | 2 | 2 |
| Celery, 1 medium stalk | 10 | 3 | 1 | < 1 | 180 | < 2 | 8 | 2 | < 2 |
| Coriander, Cilantro, 50 g | 10 | 2 | 1 | 1 | 260 | 60 | 30 | 4 | 4 |
| Collard Greens, 100 g | 30 | 6 | 4 | 2 | 170 | 80 | 60 | 15 | < 2 |
| Corn, Sweet, 1 large | 120 | 27 | 4 | 5 | 390 | 8 | 15 | < 2 | 4 |
| Cucumber, 1 medium | 45 | 9 | 3 | 3 | 520 | 10 | 30 | 6 | 6 |
| Eggplant, 1 medium | 140 | 33 | 14 | 6 | 1190 | 10 | 15 | 4 | 8 |
| Endive | 10 | 2 | 2 | < 1 | 110 | < 2 | 2 | < 2 | < 2 |
| Fennel, 1 medium bulb | 70 | 17 | 7 | 3 | 970 | 6 | 45 | 10 | 10 |
| Garlic, 2 cloves | 10 | 2 | < 1 | < 1 | 2 | < 2 | 4 | < 2 | < 2 |
| Ginger, 25 g | 15 | 4 | < 1 | < 1 | 105 | < 2 | 2 | < 2 | < 2 |
| Green Beans, 100 g | 30 | 6 | 4 | 1 | 240 | 4 | 10 | 4 | 2 |
| Horseradish Root, 1 Tablespoon | 10 | 2 | < 1 | < 1 | 85 | < 2 | 30 | < 2 | < 2 |
| Jerusalem Artichoke, 100 g | 80 | 17 | 2 | 2 | 430 | < 2 | 6 | < 2 | 20 |
| Kale, 100 g | 50 | 10 | 2 | 3 | 450 | 180 | 200 | 15 | 10 |
| Kohlrabi, 100 g | 25 | 6 | 4 | 2 | 350 | < 2 | 100 | 2 | 2 |
| Leeks, 1 medium | 50 | 13 | 2 | 1 | 160 | < 2 | 20 | 6 | 10 |
| Lettuce (Boston), 1/2 head | 10 | 2 | 1 | 1 | 210 | 15 | 10 | 3 | 1 |
| Lettuce (Iceberg) 1/2 head | 45 | 9 | 3 | 3 | 350 | 10 | 20 | 6 | 6 |
| Mushrooms (Enoki), 10 medium | 10 | 2 | < 1 | < 1 | 115 | < 2 | 6 | < 2 | < 2 |
| Mustard Greens, 100 g | 25 | 5 | 3 | 3 | 350 | 110 | 120 | 10 | 8 |
| Okra, 100 g | 35 | 8 | 3 | 2 | 300 | 15 | 35 | 8 | 4 |
| Onion, 1 medium | 40 | 9 | 2 | 1 | 160 | < 2 | 10 | 2 | < 2 |
| Onion (Brown), 1 medium | 40 | 9 | 2 | 1 | 170 | < 2 | 10 | 2 | < 2 |
| Onion (Red), 1 medium | 40 | 9 | 2 | 1 | 170 | < 2 | 10 | 2 | < 2 |
| Parsley, 1 cup | 20 | 4 | 2 | 2 | 330 | 60 | 130 | 8 | 20 |
| Parsnip, 100 g | 80 | 18 | 5 | 1 | 380 | < 2 | 30 | 4 | 4 |
| Potato, 1 medium | 100 | 26 | 3 | 4 | 720 | < 2 | 45 | 2 | 6 |
| Pumpkin, 1 cup boiled | 50 | 12 | 3 | 2 | 560 | 50 | 20 | 4 | 8 |
| Rhubarb, 1 cup | 25 | 6 | 2 | 1 | 350 | 2 | 15 | 10 | < 2 |
| Savoy Cabbage, 1 cup | 20 | 4 | 2 | 1 | 160 | 15 | 35 | 2 | < 2 |
| Scallion (Green onion), 100 g | 30 | 7 | 3 | 2 | 280 | 8 | 30 | 8 | 8 |
| Snow Peas, 100 g | 40 | 8 | 3 | 3 | 200 | 2 | 100 | 4 | 10 |
| Spinach, 100 g | 20 | 4 | 3 | 3 | 560 | 130 | 45 | 10 | 15 |
| Squash (Butternut), 1 cup cubed, raw | 60 | 16 | 5 | 1 | 490 | 220 | 50 | 6 | 6 |
| Sweet Potato, 1 medium | 130 | 33 | 4 | 2 | 350 | 440 | 30 | 2 | 2 |
| Swiss Chard, 100 g | 20 | 4 | 2 | 2 | 380 | 70 | 50 | 6 | 10 |
| Taro (Arbi) | 20 | 4 | 2 | 2 | 380 | 70 | 50 | 6 | 10 |
| Tomato, medium | 35 | 7 | 1 | 1 | 360 | 20 | 40 | 2 | 2 |
| Tomato (Roma), 3 medium | 40 | 9 | 2 | 2 | 410 | 25 | 60 | < 2 | 4 |
| Turnip, 1 medium | 35 | 8 | 2 | 1 | 230 | < 2 | 45 | 4 | 2 |
| Turnip Greens, 100 g | 25 | 6 | 3 | 2 | 300 | 150 | 100 | 20 | 6 |
| Watercress, 1 cup | 5 | < 1 | < 1 | < 1 | 110 | 30 | 25 | 4 | < 2 |
| Zucchini, 1 large | 45 | 9 | 4 | 4 | 800 | 20 | 50 | 4 | 8 |
Sources:
USDA Nutrient Data Base for Standard Reference, Release 12, 1998.
Pennington J. Bowe's and Church's Food Values of Portions Commonly Used. 16th ed. Lippincott-Raven; 1994.
US Dept of Agriculture: 1988: Publication No. HNIS/PT-103.
US Dept of Agriculture; 1986. Agriculture Handbook No. 8-16.
Various Resources on Internet.