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VEGETABLES AND SODIUM

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Vegetables** Calories Protein Carb. Fiber Sugars Tot. Fat Sat Fat Mono Unsat Poly Unsat Fat Omega-3 Potas Sodium Vit. K
gm. gm. gm. gm. gm. gm. mg. mg. mg. sium mg. mg.
Artichokes, 1, 60.2 4.186 13,5 6.912 2.56 0.192 0.045 0.006 0.081 0.022 473.6 120.3 17.9
Asparagus, 5 spears 3.2 0.352 0.621 0.336 0.301 0.019 0.007 0.001 0.014 0.002 32.3 0.32 6.656
Beets, 1 med. raw 35.3 1.32 7.839 2.296 5.543 0.139 0.022 0.027 0.05 0.004 266.5 64 0.164
Bell Pepper, Red, 1 30.9 1.178 7.176 2.38 4.998 0.357 0.07 8 0.186 0.067 251.1 2.38 5.831
Bell Pepper, Green, 1 23.8 1.023 5.522 2.023 2.856 0.202 0.069 0.01 0.074 0.01 208.3 3.57 8.806
Radish, 1 - 3/4" to 1" diameter 0.72 0.031 0.153 0.072 0.095 0.005 0.001 0.001 0.002 0.001 10.5 1.755 0.058
Bok Choy, 1-ounce, trimmed 4 0.4 0.6 0.3 ND 0.1 0 ND ND 0 ND 19 ND
Broccoli, 1 Stalk 31.9 3.397 5.974 ND ND 0.399 0.062 0.027 0.19 0.147 370.5 30.8 ND
Brussels Sprouts, 5 40.8 3.211 8.502 3.61 2.09 0.285 0.059 0.022 0.145 0.094 369.5 23.8 168.1
Burdock, 1 root 112.3 2.387 27.1 5.148 4.524 0.234 0.039 0.058 0.092 0.003 480.5 7.8 2.496
Cabbage, One 5" head 217.9 13.1 50.7 20.9 32.5 1.09 0.145 0.082 0.545 0.309 2234 163.4 544.8
Cabbage (Red), One 5" head 260.1 12 61.8 17.6 32.8 1.342 0.285 0.159 1.049 0.562 2039 226.5 320.5
Cabbage, Savoy, 1-cup Shredded 18.9 1.4 4.27 2.17 1.589 0.07 0.009 0.005 0.034 0.018 16.1 19.6 48.2
Cabbage, Napa, Chinese, 1 head 109.2 12.6 18.3 8.4 ND 1.68 0.218 0.126 0.806 0 2117 546 ND
Carrots, 1 25 0.567 5.844 1.708 2.769 0.146 0.023 0.009 0.071 0.001 195.2 42.1 8.052
Cauliflower, 1/4  head 35.9 2.846 7.619 3.594 3.45 0.144 0.046 0.02 0.142 0.109 435.6 43.1 23
Celery, 1 med. rib 7 to 8" long 5.6 0.276 1.188 0.64 0.732 /068 0.017 0.013 0.032 0 104 32 11.7
Cilantro, 1-cup (46 g) 11 0.929 1.996 1.293 NOD 0.221 0.005 0.103 0.015 0 234.6 24.8 ND
Collards, 1-cup chopped (36 g) 10.8 0.882 2.048 1.296 0.166 0.151 0.02 0.011 0.072 0.039 60.8 7.2 183.9
Corn, White, Yellow, 1 ear 77.4 2.898 17.1 2.43 2.898 1.062 0.164 0.312 0.503 0.014 243 13.5 0.27
Cucumber, 1 (201 g) 24.1 1.186 4.342 1.407 2.774 0.322 0.026 0.004 0.006 0.004 273.4 4.02 14.5
Daikon Radish, 7" (Asian) 60.8 2.028 13.9 5.408 8.45 0.338 0.101 0.057 0.152 0.098 767.3 71 1.014
Eggplant, unpeeled,( 548 g) 1 1/4 lbs 131.5 5.535 31.2 18.6 12.9 1.041 0.186 0.088 0.416 0.071 1260 11 19.2
Endive, 1/4 head 21.8 1.603 4.296 3.976 0.321 0.257 0.062 0.005 0.112 0.017 402.7 28.2 296.3
Fava, beans, in pod 1-cup 110.9 9.979 22.2 ND ND 0.92 0.149 0.131 0.431 0.038 418.3 31.5 ND
Fennel, 1 bulb, 234 g 72.5 2.902 17.1 7.254 ND 0.468 ND ND ND 0 968.8 121.7 ND
Garlic, 3 cloves 13.4 0.572 2.975 0.189 0.09 0.045 0.008 0.001 0.022 0.002 36.1 1.53 0.126
Ginger Root, 24 g, 1/4 cup sliced 19.2 0.437 4.265 0.48 0.408 0.18 0.049 0.037 0.037 0.008 99.6 3.12 0.024
Green Beans, Also Snap, 10, 4" long 17.1 1.001 3.927 0.99 ND 0.066 0.014 0.003 0.032 0 115 3.3 ND
Horseradish Root, 1 TB fresh 17 0.6 3.9 0.5 ND 0.1 0 0.1 0 0 113 2 ND
Jerusalem Artichoke, 150 g. 1-cup 114 3 26.2 2.4 14.4 0.015 0 0.006 0.002 0 643.5 6 0.15
Jicama, 1 small, 659 g peeled 250.4 4.745 58.1 32.3 11 0.593 0.138 0.033 0.283 0.092 988.5 26.4 1.977
Kale, 67 g. 1-cup 33.4 2.211 6.707 1.34 ND 0.469 0.061 0.035 0.226 0.121 299.5 28.8 547.4
Kohlrabi, peeled, 135 g 36.5 2.295 8.37 4.86 3.51 0.135 0.018 0.009 0.065 0.035 472.5 27 0.135
Leeks, 1, 89 g 54.3 1.335 12.6 1.602 3.471 0.267 0.036 0.004 0.148 0.088 160.2 17.8 41.8
Lettuce (Boston, Bibb, Butter) 5" head 21.2 2.201 3.635 1.793 1.532 0.359 0.047 0.013 0.191 0.134 387.9 8.15 166.7
Lettuce (Iceberg) 1, 6" -head 75.5 4.851 16 6.468 9.486 0.755 0.097 0.032 0.399 0.28 760 53.9 129.9
Lettuce, Red or Green Leaf, 1-head 49.4 4.11 6.983 2.781 1.483 0.68 ND ND ND 0 577.8 77.2 433.5
Lettuce (Romaine) 1-head 106.4 7.7 20.6 13.1 7.449 1.878 0.244 0.075 1.002 0.707 1546 50.1 641.7
Lettuce (Romaine) 1-inner leaf 1.02 0.074 0.197 0.126 0.071 0.018 0.002 0.001 0.01 0.007 14.8 0.48 6.15
Mushrooms Crimini, Italian 1 (14g) 3.08 0.35 0.577 0.084 0.241 0.014 0.002 0 0.006 0 62.7 0.84 ND
Mushrooms (Enoki), 5 5.1 0.355 1.053 0.39 ND 0.058 0.006 0.001 0.024 0 57.2 0.45 ND
Mushrooms (Shiitake), 4, 15 g, dried 44.4 1.437 11.3 1.725 3.356 0.149 0.037 0.046 0.021 0.002 230.1 1.95 0.105
Mushrooms, Portabella, 100g 26 2.5 5.07 1.5 1.8 0.2 0.026 0.003 0.078 0.001 484 6 ND
Mushrooms, button, 6, 108 g 23L.8 2.259 3.499 1.296 2.009 0.367 0.05 0.006 0.15 0.001 339.1 4.32 0.108
Mustard Greens, 56 g, 1-cup 14.6 1.512 2.744 1.848 0.896 0.112 0.006 0.052 0.021 0.01 198.2 14 278.5
Okra, 1- cup, 100 g 31 2 7.03 3.2 1.2 0.1 0.026 0.017 0.027 0.001 303 8 53
Onion, 1, 2.5" diameter, 110 g 46.2 1.012 11.1 1.54 4.708 0.088 0.029 0.025 0.068 0.002 158.4 3.3 0.44
Onion (Young Green), 1, 4.13" long 4.8 0.275 1.101 0.36 ND 0.029 0.005 0.004 0.011 0 41.4 2.4 ND
Parsley, 1 cup, 60 g 21.6 1.782 3.798 1.98 0.51 0.474 0.079 0.177 0.074 0.005 332.4 33.6 984
Parsley, Coriander, Chinese, 1-cup 3.68 0.341 0.587 0.448 0.139 0.083 0.002 0.044 0.006 0 83.4 7.36 49.6
Parsnip, 1-cup slices, 133 g 99.8 1.596 23.9 6.517 6.384 0.399 0.067 0.149 0.063 0.004 498.8 13.3 29.9
Potato, Russet, 213 g, 2.5" to 3.5" 168,3 4,558 38,5 2,769 1,321 ,17 ,043 ,004 ,072 0.021 888.2 10.7 3.834
Potato, red, 213 g, 2.5" to 3.5" 153.4 4.026 33.9 3,621 2,13 ,298 ,055 ,006 ,092 ,03 969.2 12.8 6.177
Pumpkin, 1 cup, 116 g 30.2 1.16 7.54 0.58 1.578 0.116 0.06 0.015 0.006 0.003 294.4 1.16 1.276
Radish, 1 0.72 0.031 0.153 0.072 0.095 0.005 0.001 0.001 .00S 0.001 10.5 1.755 0.058
Rhubarb, 1 stalk 10.7 0.459 2.315 0.918 0.561 0.102 0.027 0.02 0.05 0 146.9 2.04 20.9
Rutabaga, 1, 386 g 139 4.632 31.4 9.65 21.6 0.772 0.104 0.097 0.34 0.205 1301 77.2 1.158
Snow Peas, 10 pods, 34 g 14.3 0.952 2.57 0.884 ND 0.068 0.013 0.007 0.03 0 68 1.36 ND
Spinach, 1-cup, 30 g 6.9 0.858 0.1089 0.66 0.126 0.117 0.019 0.003 0.05 0.041 167.4 23.7 144.9
Squash, Acorn, 4" dia., 431 g 172,4 3.448 44.9 6.465 ND 0.431 0.091 0.03 0.181 0.112 1496 12.9 ND
Squash, Butternut, 1-cup cubes, 140 g 6.3 1.4 16.4 2.8 3.08 0.14 0.029 0.01 0.059 0.036 492.8 5.6 1.54
Squash, Crookneck, 1-cup, 130 g 24.7 1.222 5.252 2.47 ND 0.312 0.064 0.023 0.13 0.081 275.6 2.6 ND
Squash, Hubbard, 1-cup, 116 g 46.4 2.32 10.1 ND ND 0.58 0.119 0.042 0.245 0.152 371.2 8.12 ND
Squash, Spaghetti, 1-cup, 101 g 31.3 0.646 6.979 ND ND 0.576 0.118 0.042 0.241 0.15 109.1 17.2 ND
Squash, Zucchini, 1, 11 g 2.31 0.298 0.342 0.121 ND 0.044 0.009 0.003 0.019 0.012 50.5 0.33 ND
Sweet Potato, 1, 5" long, 130 g 111.8 2.041 26.2 3.9 5.434 0.065 0.023 0.001 0.018 0.001 438.1 71.5 2.34
Swiss Chard, 1-leaf, 48 g 9.12 0.864 1.795 0.768 0.528 0.096 0.014 0.019 0.034 0.003 181.9 102.2 398.4
Tomato, 1, 123 g (2 to 3.5" diameter) 22.1 1.082 4.822 1.476 3.235 0.246 0.057 0.063 0.166 0.004 291.5 6.15 9.717
Tomato, Cherry, 10, 170 g 35.7 1.445 7.888 1.87 ND 0.561 0.077 0.085 0.23 0.009 377.4 15.3 ND
Tomato, Italian, Roma, 1, 62 g 13 0.527 0.2877 0.682 ND 0.205 0.028 0.031 0.084 0.003 137.6 5.58 ND
Turnip, 1, 122 g 34.2 1.098 7.845 2.196 4.636 0.122 0.013 0.007 0.065 0.049 233 81.7 0.122
Turnip Greens, 1-cup chpd, 55 g 17.6 0.825 3.922 1.76 0.446 0.165 0.04 0.01 0.065 0.046 162.8 22 138.1
Watercress, 1cup chpd, 34 g 3.745 0.782 0.439 0.17 0.068 0.034 0.009 0.003 0.012 0.008 112.2 13.9 85
Waterchestnuts, 4, 36 g 34.9 0.504 8.618 1.08 1.728 0.036 0.009 0.001 0.015 0.004 210.2 5.04 0.108
Yam, 1-cup, cubes, peeled, 150 g 177 2.295 41.8 6.15 0.75 0.255 0.056 0.009 0.114 0.018 1224 13.5 3.9
* Vegetables Contain No Cholesterol, Trans Fatty Acids, Omega-6, or Folic Acid (Folate)
**All listed vegetables Medium, Raw unless otherwise noted
***ND = No Data
Amounts given are based on USDA SR18, 2005-6. Nutritional content always varies slightly
because of different growing conditons.