Food Nutrition in vegetables

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Food nutrition values like calories, carbohydrate, fiber, protein, potassium, iron, vitamins in vegetables are tabulated below.

Food Nutrition Values in Vegetables

The following food nutrition table gives nutrition values of vegetables.

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.

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    Nutrition in vegetables.















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