13
Refer to the following tables for the nutritional values of a wide range of fruits and vegetables.
Vegetables
Nutrition Facts
Raw, edible weight portion. Percent Daily Values (%DV) are based on a 2,000 calorie diet.
Vegetables
Serving Size
(gram weight/ ounce
weight)
Calories
Calori
es
from
Fat
Total Fat
Sodium
Potassium
Total
Carbo-hydrate
Dietary
Fiber
Sugars
Protein Vitamin A Vitamin C Calcium
Iron
(g)
(%DV)
(mg) (%DV)
(mg) (%DV)
(g)
(%DV)
(g) (%DV)
(g)
(g)
(%DV)
(%DV)
(%DV)
(%DV)
Asparagus
5 spears
(93 g/3.3 oz)
20
0
0
0
0
0
230 7
4
1
2
8
2
2
10
15
2
2
Bell Pepper
1 medium
(148 g/5.3 oz)
25
0
0
0
40
2
220 6
6
2
2
8
4
1
4
190
2
4
Broccoli
1 medium stalk
(148 g/5.3 oz)
45
0
0.5
1
80
3
460 13
8
3
3
12
2
4
6
220
6
6
Carrot
1 carrot, 7" long, 1
1/4" diameter
(78 g/2.8 oz)
30
0
0
0
60
3
250 7
7
2
2
8
5
1
110
10
2
2
Cauliflower
1/6 medium head
(99 g/3.5 oz)
25
0
0
0
30
1
270 8
5
2
2
8
2
2
0
100
2
2
Celery
2 medium stalks
(110 g/3.9 oz)
15
0
0
0
115 5
260 7
4
1
2
8
2
0
10
15
4
2
Cucumber
1/3 medium
(99 g/3.5 oz)
10
0
0
0
0
0
140 4
2
1
1
4
1
1
4
10
2
2
Green (Snap) Beans
3/4 cup cut
(83 g/3.0 oz)
20
0
0
0
0
0
200 6
5
2
3
12
2
1
4
10
4
2
Green Cabbage
1/12 medium head
(84 g/3.0 oz)
25
0
0
0
20
1
190 5
5
2
2
8
3
1
0
70
4
2
Green Onion
1/4 cup chopped
(25 g/0.9 oz)
10
0
0
0
10
0
70
2
2
1
1
4
1
0
2
8
2
2
Iceberg Lettuce
1/6 medium head
(89 g/3.2 oz)
10
0
0
0
10
0
125 4
2
1
1
4
2
1
6
6
2
2
Leaf Lettuce
1 1/2 cups shredded
(85 g/3.0 oz)
15
0
0
0
35
1
170 5
2
1
1
4
1
1
130
6
2
4
Mushrooms
5 medium
(84 g/3.0 oz)
20
0
0
0
15
0
300 9
3
1
1
4
0
3
0
2
0
2
Onion
1 medium
(148 g/5.3 oz)
45
0
0
0
5
0
190 5
11
4
3
12
9
1
0
20
4
4
Potato
1 medium
(148 g/5.3 oz)
110
0
0
0
0
0
620 18
26
9
2
8
1
3
0
45
2
6
