|
| Vegetables |
|
Food
|
Serving
|
Carbohydrates
|
Dietary Fiber
|
| Alfalfa
sprouts |
1/2
cup raw |
0.6 g
|
0
|
| Amaranth
leaves |
1/2
cup, boiled |
2.7 g
|
0
|
| Arugula |
1/2 cup |
0.4 g |
0.2 g |
| Artichoke
hearts |
1/2
cup, boiled |
9.4 g
|
4.4 g
|
| Artichoke hearts |
1 oz |
0.7 g |
0.4 g |
| Asparagus |
1/2
cup, boiled |
4.0 g
|
1.5 g
|
| Bamboo
shoots, canned |
1
cup slices, drained |
4.2 g
|
3.9 g
|
| Beets |
1/2
cup slices, boiled |
5.7 g
|
1.4 g
|
| Broccoli |
1/2
cup, chopped, boiled |
4.0 g
|
2.0 g
|
| Brussels
sprouts |
1/2
cup, boiled |
6.8 g
|
3.4 g
|
| Cabbage,
celery |
1/2
cup, shredded, boiled |
1.4 g
|
1.0 g
|
| Cabbage,
Chinese |
1/2
cup, shredded, boiled |
1.5 g
|
1.4 g
|
| Cabbage,
common white |
1/2
cup, shredded, boiled |
3.6 g
|
1.8 g
|
| Cabbage, napa |
1 cup |
2 g |
1 g |
| Cabbage,
red |
1/2
cup, shredded, boiled |
3.5 g
|
1.8 g
|
| Cabbage,
savoy |
1/2
cup, shredded, boiled |
4.0 g
|
2.3 g
|
| Carrot |
1
(about 2 1/2 oz.), raw |
7.3 g
|
2.3 g
|
| Cassava |
3 1/2 oz., raw |
26.9 g
|
0
|
| Cauliflower |
3
florets (2 oz.), raw |
2.8 g
|
1.3 g
|
| Celeriac |
3 1/2 oz., boiled |
5.9 g
|
1.8 g
|
| Celery |
1/2
cup, diced, raw |
2.2 g
|
1.0 g
|
| Chicory |
1/2
cup, chopped, raw |
4.2 g
|
3.6 g
|
| Chives |
1
Tbsp., chopped, raw |
0.1 g
|
0.1 g
|
| Corn,
sweet yellow |
Kernels
from 1 ear, boiled |
19.3 g
|
2.9 g
|
| Cress |
1/2 cup |
2.6 g |
0.5 g |
| Cucumber |
1/2
(about 5 oz.), raw |
4.4 g
|
1.5 g
|
| Dandelion leaves |
1/2 cup |
2.6 g |
1 g |
| Eggplant |
1/2
cup, cubed |
2.4 g
|
1.4 g
|
| Endive |
1/2
cup, chopped, raw |
0.8 g
|
0.5 g
|
| Fennel Greens |
1/2 cup |
2.4 g |
0 |
| Garden
cress |
1/2
cup, raw |
1.4 g
|
0.3 g
|
| Garlic |
1
clove, raw |
1.0 g
|
Trace
|
| Ginger
root |
1
Tbsp., raw |
0.9 g
|
0.1 g
|
| Grape Leaves |
1 leaf |
0.52 g |
0.33 g |
| Greens,
beet |
1/2
cup, boiled |
3.9 g
|
2.1 g
|
| Greens,
collard |
1/2
cup, chopped, boiled |
3.9 g
|
1.3 g
|
| Greens,
dandelion |
1/2
cup, chopped, boiled |
3.3 g
|
1.5 g
|
| Greens,
mustard |
1/2
cup, chopped, boiled |
1.5 g
|
1.4 g
|
| Greens,
turnip |
1/2
cup, chopped, boiled |
3.1 g
|
2.2 g
|
| Grits |
5 oz. |
16 g |
0 |
| Jerusalem
artichokes |
1/2
cup slices, raw |
13.1 g
|
1.2 g
|
| Kale |
1/2
cup, chopped, boiled |
3.7 g
|
1.3 g
|
| Kelp |
1
oz., raw |
2.7 g
|
0.1 g
|
| Kohlrabi |
1/2
cup slices, boiled |
5.5 g
|
0.9 g
|
| Lamb’s-quarters |
1/2
cup, chopped, boiled |
4.5 g
|
1.9 g
|
| Laver |
1
oz, raw |
1.4 g
|
0
|
| Leeks |
1/2
cup, chopped, boiled |
4.0 g
|
1.3 g
|
| Lettuce,
butterhead |
1
cup, shredded, raw |
1.0 g
|
0.4 g
|
| Lettuce,
iceberg |
1
cup, shredded, raw |
2.8 g
|
1.4 g
|
| Lettuce,
looseleaf |
1
cup, shredded, raw |
2.0 g
|
1.0 g
|
| Lettuce,
romaine |
1
cup, shredded, raw |
1.3 g
|
1.0 g
|
| Mushrooms |
1/2
cup pieces, boiled |
4.0 g
|
1.7 g
|
| Mushroom, button |
1 oz. |
1.4 g |
0.1 g |
| Mushroom, crimini |
1 mushroom |
0.58 g |
0 |
| Mushroom, Portobello |
3 oz, 1 cup |
4.3 |
1.3 |
| Mushroom, shitake |
1 mushroom |
2.71 g |
0 |
| Mushroom, Large stuffing |
1 large 0.8 oz |
0.8 g |
0.2 g |
| Okra |
1/2
cup slices, boiled |
5.8 g
|
2.6 g
|
| Onions |
1/2
cup chopped, boiled |
6.9 g
|
1.3 g
|
| Onion |
medium |
11.6 g |
1.6 g |
| Onion, Bermuda |
1 Tbsp. |
13 g |
0 |
| Onion, Green |
1 oz. |
2 g |
0 |
| Onion Juice |
1 tsp |
0 |
0 |
| Onions, pickled |
1 oz. |
2 |
0 |
| Onions, purple or red |
1/4 cup |
3 g |
1 g |
| Onions, spring |
1 Tbsp. chopped |
0.4 g |
0.2 g |
| Onions, spring |
1/2 cup |
4.2 g |
1.5 g |
| Onion, sweet |
1 medium |
14 g |
3 g |
| Onion, sweet |
1/4 cup |
7.6 g |
0 |
| Parsley |
1/2
cup, chopped, raw |
2.1 g
|
1.3 g
|
| Parsley |
1 tsp. |
0.2 g |
0.1 g |
| Parsnips |
1/2
cup slices, boiled |
15.2 g
|
3.8 g
|
| Peppers, cayenne |
1 Tbsp. |
3 g |
1.4 g |
| Peppers,
chili |
1
Tbsp., raw |
0.9 g
|
0.1 g
|
| Peppers,
green bell |
1/2
cup, chopped, raw |
3.2 g
|
0.8 g
|
| Peppers, jalapeno |
1 oz. |
1.3 g |
0.7 g |
| Peppers,
red bell |
1/2
cup, chopped, raw |
3.2 g
|
0.8 g
|
| Peppers, sweet red |
1/2 cup, chopped |
3 g |
0.9 g |
| Pepper, yellow |
1/4 cup, chopped |
7 g |
2 g |
| Pimentos |
1 Tbsp. |
1 g |
0 |
| Potato |
1
(about 7 oz.), baked |
51.0 g
|
2.2 g
|
| Pumpkin,
canned |
1/2
cup |
9.9 g
|
3.4 g
|
| Purslane |
1/2
cup, boiled |
2.0 g
|
0
|
| Radishes |
1/2
cup slices, raw |
2.0 g
|
1.3 g
|
| Radishes, raw |
1 medium |
0.2 g |
0.1 g |
| Rhubarb |
1
cup, diced, raw |
5.5 g
|
2.2 g
|
| Romaine, Hearts of |
6 leaves |
2 g |
1 g |
| Rutabagas |
1/2
cup cubes, boiled |
6.6 g
|
2.0 g
|
| Salsify |
1/2
cup slices, boiled |
10.5 g
|
2.1 g
|
| Sauerkraut |
1 oz. |
0 |
0.5 g |
| Scallions |
1/2
cup, chopped, raw |
3.7 g
|
1.2 g
|
| Shallots |
1
Tbsp., chopped, raw |
1.7 g
|
0.2 g
|
| Shallot |
1 oz |
4.8 g |
0 |
| Spinach |
1/2
cup, boiled |
3.4 g
|
2.0 g
|
| Squash,
acorn |
1/2
cup cubes, baked |
14.9 g
|
2.9 g
|
| Squash,
butternut |
1/2
cup cubes, baked |
10.7 g
|
2.9 g
|
| Squash,
crookneck, or straightneck |
1/2
cup slices, boiled |
3.9 g
|
1.3 g
|
| Squash,
hubbard |
1/2
cup cubes, baked |
11.0 g
|
2.9 g
|
| Squash,
spaghetti |
1
cup, boiled/baked |
10.0 g
|
2.2 g
|
| Squash, yellow |
1/2 cut |
1.8 g |
0.4 g |
| Squash,
zucchini |
1/2
cup slices, boiled |
3.5 g
|
1.3 g
|
| Sweet
potato |
1
(about 4 oz.) baked |
27.7 g
|
3.4 g
|
| Swiss
chard |
1/2
cup, chopped, boiled |
3.6 g
|
1.8 g
|
| Tomato |
1 oz. |
1.1 g |
0.3 g |
| Tomato |
1/2 cup |
3.5 g |
1.1 g |
| Tomato, Plum |
1 tomato |
2.9 g |
0.7 g |
| Truffle |
1 oz. |
0.9 |
0.3 |
| Turnips |
1/2
cup cubes, boiled |
3.8 g
|
1.6 g
|
| Wakame |
1
oz., raw |
2.5 g
|
0.1 g
|
| Water
chestnuts, canned |
1/2
cup slices |
8.7 g
|
1.5 g
|
| Watercress |
1/2
cup, chopped, raw |
0.2 g
|
0.4 g
|
| Yams |
1/2 cup cubes. boiled/baked |
18.7 g |
2.7 g |
| Zucchini |
1/2
cup sliced, boiled |
3.5 g
|
1.3 g
|
|