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Food and Nutrition

Nutrient Value of Some Common Foods

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Vegetables and Vegetable Products

Food Name Measure Weight (g) Energy (kcal) Energy (kJ) Protein (g) Carbohydrate (g) Total Sugar (g) Total Dietary Fibre (g) Total Fat (g) Calcium (mg) Iron (mg) Sodium (mg) Potassium (mg) Magnesium (mg) Phosphorus (mg) Vitamin A (RAE) Beta-carotene (mcg) Lycopene (mcg) Folate (DFE) Vitamin C (mg) Vitamin B12 (mcg)
Vegetables and Vegetable Products  
Vegetables
Alfalfa sprouts, raw 60 mL 8 2 10 tr tr tr 0.2 tr 3 0.1 1 7 2 6 1 7 0 3 1 0
Artichoke hearts, canned in water 1 heart 27 13 56 1 3 tr 1 tr 12 0.3 74 95 16 23 2 28 0 14 3 0
Artichoke hearts, marinated in oil 1 heart 28 27 111 1 3 tr 1 2 12 0.3 79 93 16 23 2 28 0 13 3 0
Artichoke, boiled, drained 1 medium 120 60 251 4 13 1 4.7 tr 54 1.5 114 425 72 103 11 127 0 61 12 0
Asparagus, canned, drained 6 spears 108 21 85 2 3 1 1.5 1 17 2 310 186 11 46 44 532 26 104 20 0
Asparagus, fresh or frozen, boiled, drained 6 spears 90 18 75 2 3 1 1.6 tr 18 0.7 8 178 11 46 41 489 24 128 14 0
Bean sprouts, stir-fried 125 mL 66 33 137 3 7 N/A 1.2 tr 9 1.2 6 143 22 52 1 12 N/A 46 10 0
Beans, lima, frozen, boiled, drained 125 mL 95 100 417 6 18 1 4 tr 27 1.9 28 391 53 107 8 95 0 15 6 0
Beans, snap (green, yellow, Italian), canned, drained 125 mL 71 14 60 1 3 1 1.5 tr 19 0.6 187 78 9 14 16 186 0 23 2 0
Beans, snap (green, yellow, Italian), fresh or frozen, boiled, drained 125 mL 71 22 94 1 5 1 1.9 tr 33 0.5 4 97 15 21 22 269 0 20 5 0
Beets, pickled, sliced, not drained 125 mL 120 78 326 1 20 N/A 2.2 tr 13 0.5 317 177 18 20 1 7 N/A 32 3 0
Beets, sliced, boiled, drained 125 mL 90 40 165 2 9 7 1.8 tr 14 0.7 69 274 21 34 2 19 0 72 3 0
Beets, sliced, canned, drained 125 mL 90 28 117 1 6 5 1.9 tr 13 1.6 174 133 15 15 1 13 0 27 6 0
Belgium endive, raw 1 endive 53 9 38 tr 2 N/A 1.6 tr 10 0.1 1 112 5 14 1 9 N/A 20 1 0
Bok Choy, Pak-Choi, shredded, boiled, drained 125 mL 90 11 45 1 2 1 0.9 tr 84 0.9 31 333 10 26 190 2289 0 37 23 0
Broccoli, chopped, boiled, drained 125 mL 82 29 120 2 6 1 2 tr 33 0.6 34 241 17 55 81 973 0 89 53 0
Broccoli, chopped, raw 125 mL 46 16 66 1 3 1 1.1 tr 22 0.3 15 147 10 31 15 178 0 29 41 0
Broccoli, frozen spears, boiled, drained 125 mL 97 27 114 3 5 1 2.3 tr 50 0.6 23 175 19 53 54 645 0 29 39 0
Brussels sprouts, fresh or frozen, boiled, drained 4 sprouts 84 33 137 3 6 2 3.2 tr 26 0.7 15 255 16 47 36 428 0 68 45 0
Cabbage, green, shredded, boiled, drained 125 mL 79 17 73 1 4 2 1.3 tr 25 0.1 6 77 6 12 6 59 0 16 16 0
Cabbage, green, shredded, raw 125 mL 37 9 37 1 2 1 0.7 tr 17 0.2 7 91 6 9 3 33 0 16 12 0
Cabbage, napa, shredded, boiled, drained 125 mL 58 7 29 1 1 N/A N/A tr 17 0.4 6 50 5 11 7 77 0 25 2 0
Cabbage, red, shredded, raw 125 mL 37 11 48 1 3 1 0.8 tr 17 0.3 10 90 6 11 21 248 7 7 21 0
Carrots, baby, raw 8 80 28 117 1 7 4 1.4 tr 26 0.7 62 190 8 22 552 5113 0 26 7 0
Carrots, fresh or frozen, boiled, drained 125 mL 77 28 116 1 6 3 1.9 tr 25 0.3 45 165 8 24 652 6333 1 10 2 0
Carrots, raw 1 medium 61 25 104 1 6 3 1.5 tr 20 0.2 42 195 7 21 367 3522 1 12 4 0
Cauliflower, pieces, boiled, drained 125 mL 66 15 63 1 3 1 1.8 tr 10 0.2 10 93 6 21 1 5 0 29 29 0
Cauliflower, pieces, raw 125 mL 53 13 55 1 3 1 0.9 tr 12 0.2 16 160 8 23 1 4 0 30 25 0
Celery, raw 1 stalk 40 6 24 tr 1 1 0.6 tr 16 0.1 32 104 4 10 9 108 0 14 1 0
Corn, sweet, canned, cream style 125 mL 135 97 407 2 25 4 1.8 1 4 0.5 385 181 23 69 5 41 0 61 6 0
Corn, sweet, canned, niblets 125 mL 111 88 366 3 22 4 2.3 1 6 0.5 302 206 26 71 4 37 0 54 6 0
Corn, sweet, on or off cob, fresh or frozen, boiled, drained 125 mL 87 82 343 3 19 3 2 1 2 0.5 8 209 26 79 7 50 0 35 4 0
Cucumber, peeled, raw 4 slices 28 3 14 tr 1 tr 0.2 tr 4 0.1 1 38 3 6 1 9 0 4 1 0
Edamame 125 mL 82 100 417 9 8 2 4.3 4 52 1.9 5 357 52 138 N/A N/A N/A 255 5 0
Eggplant, pieces, boiled, drained 125 mL 52 18 76 tr 5 2 1.3 tr 3 0.1 1 64 6 8 1 12 0 7 1 0
Fiddleheads, frozen, boiled 125 mL 98 33 139 4 6 N/A 0.9 tr 27 1 tr 244 26 78 171 1911 N/A N/A 22 0
Fireweed leaves, raw 125 mL 12 13 52 1 2 N/A 1.3 tr 52 0.3 4 60 19 13 22 262 N/A 14 tr 0
Hearts of palm, canned 2 66 18 77 2 3 N/A 1.6 tr 38 2.1 281 117 25 43 0 0 N/A 26 5 0
Kale, chopped, boiled, drained 125 mL 69 19 80 1 4 1 1.4 tr 49 0.6 16 157 12 19 468 5613 0 9 28 0
Leeks, chopped, boiled, drained 125 mL 55 17 71 tr 4 N/A 0.5 tr 16 0.6 5 48 8 9 1 15 N/A 13 2 0
Lettuce, Boston, shredded 250 mL 58 8 31 1 1 1 0.6 tr 20 0.7 3 138 8 19 96 1155 0 42 2 0
Lettuce, iceberg, shredded 250 mL 58 8 34 1 2 1 0.7 tr 10 0.2 6 82 4 12 15 174 0 17 2 0
Lettuce, looseleaf, shredded 250 mL 59 9 37 1 2 tr 0.8 tr 21 0.5 17 115 8 17 219 2629 0 22 11 0
Lettuce, romaine, shredded 250 mL 59 10 42 1 2 1 1.2 tr 20 0.6 5 146 8 18 172 2062 0 80 14 0
Lettuce, spring mix (mesclun) 250 mL 58 12 50 1 2 tr 1.1 tr 43 0.7 21 202 19 23 124 1489 0 62 9 0
Mushrooms, pieces, canned, drained 125 mL 82 21 87 2 4 2 2.3 tr 9 0.7 350 106 12 54 0 0 0 10 1 0
Mushrooms, portobello, grilled 125 mL 85 30 124 4 4 0 1.9 1 3 0.5 9 443 13 128 0 0 0 16 0 0
Mushrooms, raw 3 medium 54 12 50 2 2 1 0.6 tr 2 0.3 2 170 5 46 0 0 0 9 1 0.02
Mushrooms, shiitake, sliced, stir-fried 125 mL 57 27 115 2 4 tr 2.1 tr 1 0.3 3 186 11 63 0 0 0 8 0 0
Mushrooms, white, sliced, stir-fried 125 mL 57 15 62 2 2 0 1 tr 2 0.1 7 226 6 60 0 0 0 11 0 0
Onions, green (scallion), raw 1 medium 15 5 20 tr 1 tr 0.4 tr 11 0.2 2 41 3 6 8 90 0 10 3 0
Onions, yellow, chopped, raw 60 mL 41 17 71 tr 4 2 0.6 tr 9 0.1 1 58 4 11 0 tr 0 8 3 0
Onions, yellow, chopped, sauteed 125 mL 46 61 254 tr 4 2 0.8 5 9 0.1 6 61 4 15 N/A N/A N/A N/A 1 0
Parsnip, sliced, boiled, drained 125 mL 82 59 245 1 14 4 2.7 tr 30 0.5 8 302 24 57 0 0 0 48 11 0
Peas, green, canned, drained 125 mL 90 62 260 4 11 4 4 tr 18 0.9 226 155 15 60 24 287 0 40 9 0
Peas, green, frozen, boiled, drained 125 mL 85 66 276 4 12 4 3.7 tr 20 1.3 61 93 19 65 89 1057 0 50 8 0
Peas, snowpeas, boiled, drained 125 mL 85 36 149 3 6 3 2.4 tr 36 1.7 3 203 22 46 44 505 0 25 40 0
Peas, snowpeas, raw 10 34 14 60 1 3 1 0.6 tr 15 0.7 1 68 8 18 18 214 0 14 20 0
Pepper, jalapeno, raw 1 14 4 18 tr 1 tr 0.4 tr 1 0.1 tr 30 3 4 6 64 0 7 6 0
Pepper, sweet, green, raw 1/2 82 16 69 1 4 2 1.2 tr 8 0.3 2 144 8 16 15 171 0 9 66 0
Pepper, sweet, green, sauteed 125 mL 74 95 396 1 3 2 1.3 9 6 0.2 13 100 6 11 8 101 0 1 132 0
Pepper, sweet, red, raw 1/2 60 15 65 1 4 2 0.8 tr 4 0.3 1 126 7 15 93 966 183 11 113 0
Pepper, sweet, red, sauteed 125 mL 74 99 413 1 5 3 1.3 9 5 0.4 16 144 9 17 98 1169 361 1 121 0
Pepper, sweet, yellow, raw 1/2 93 25 105 1 6 N/A 0.8 tr 10 0.4 2 197 11 22 9 112 N/A 24 171 0
Pepper, sweet, yellow, sauteed 125 mL 74 36 149 1 5 0 0.6 2 9 0.3 175 153 9 18 30 86 0 19 132 tr
Potato, baked, flesh 1 156 145 607 3 34 3 3.4 tr 8 0.5 8 610 39 78 0 0 0 14 20 0
Potato, baked, flesh and skin 1 173 161 673 4 37 2 3.8 tr 26 1.9 17 926 48 121 2 10 0 48 17 0
Potato, boiled without skin 1 135 116 486 2 27 1 1.9 tr 11 0.4 7 443 27 54 0 3 0 12 10 0
Potato, boiled, flesh and skin 1 150 129 540 3 30 1 2.5 tr 13 1.3 7 572 34 67 0 0 0 15 18 0
Potato, canned, drained 4 140 84 351 2 19 N/A 1.3 tr 7 1.8 307 321 20 39 0 0 0 8 7 0
Potato, microwaved, flesh and skin 1 202 212 887 5 49 N/A 5.1 tr 22 2.5 16 903 55 212 0 0 0 24 31 0
Potato, microwaved, peeled after cooking 1 156 156 652 3 36 N/A 3.4 tr 8 0.6 11 641 39 170 0 0 0 19 24 0
Potatoes, French fried, frozen, home-prepared in oven 20 strips 48 96 403 2 15 tr 1.6 4 4 0.6 14 201 11 40 0 1 0 6 5 0
Potatoes, hashed brown, plain, frozen, heated 125 mL 82 180 752 3 23 1 1.8 9 12 1.2 28 359 14 59 0 0 0 6 5 0
Potatoes, mashed, dried, with 2% milk and margarine 125 mL 111 107 447 3 15 2 1.1 4 46 0.2 284 235 15 59 61 2 0 8 14 0.13
Potatoes, mashed, homemade with 2% milk and margarine 125 mL 111 116 487 2 19 N/A 2.2 4 29 0.3 327 321 20 51 19 N/A 0 9 7 0.06
Potatoes, scalloped, from mix with water, with 2% milk and margarine 125 mL 129 120 502 3 16 2 1 5 66 0.4 420 243 17 81 64 1 0 8 3 0.11
Potatoes, scalloped, homemade 125 mL 129 111 466 4 14 N/A 2.5 5 74 0.7 434 489 25 82 N/A 83 0 16 14 0
Pumpkin, canned 125 mL 129 44 184 1 10 4 3.8 tr 34 1.8 6 267 30 45 1007 8983 0 16 5 0
Radicchio, chopped 125 mL 21 5 20 tr 1 tr 0.2 tr 4 0.1 5 64 3 8 tr 3 0 13 2 0
Radishes 3 medium 14 2 9 tr tr tr 0.2 tr 3 tr 5 31 1 3 0 1 0 3 2 0
Rutabaga (yellow turnip), diced, boiled, drained 125 mL 90 35 146 1 8 5 1.6 tr 43 0.5 18 293 21 50 13 1 0 13 17 0
Sauerkraut, canned, not drained 125 mL 75 14 59 1 3 1 1.9 tr 23 1.1 496 128 10 15 1 6 0 18 11 0
Seaweed, dulse, dried 60 mL 4 8 35 1 1 tr 0.1 tr 17 0.4 11 84 tr 14 62 740 N/A 35 9 0
Spinach, boiled, drained 125 mL 95 22 91 3 4 tr 2.3 tr 129 3.4 67 443 83 53 498 5980 0 139 9 0
Spinach, chopped, raw 250 mL 32 7 30 1 1 tr 0.7 tr 31 0.9 25 177 25 16 149 1783 0 61 9 0
Squash, acorn, cubed, baked 125 mL 108 61 253 1 16 N/A 2.1 tr 48 1 4 473 47 49 23 277 N/A 21 12 0
Squash, butternut, cubed, baked 125 mL 108 43 181 1 11 2 1.8 tr 44 0.6 4 308 31 29 413 4950 0 21 16 0
Squash, spaghetti, baked 125 mL 82 22 93 1 5 2 0.9 tr 17 0.3 15 96 9 11 5 48 0 7 3 0
Sweet potato, baked, peeled after cooking 1/2 57 51 214 1 12 5 1.9 tr 22 0.4 21 271 15 31 548 6560 0 3 11 0
Sweet potato, boiled without skin 1/2 76 57 240 1 13 4 1.9 tr 20 0.5 20 174 14 24 594 7130 0 5 10 0
Swiss chard, chopped, boiled, drained 125 mL 92 18 78 2 4 1 1.9 tr 54 2.1 165 508 80 31 283 3376 0 8 17 0
Tomatoes, canned, stewed 125 mL 135 35 147 1 8 6 1.4 tr 46 1.8 298 279 16 27 12 140 5436 7 11 0
Tomatoes, canned, whole 125 mL 127 22 90 1 5 3 1 tr 39 1.2 162 238 14 24 8 89 3423 10 18 0
Tomatoes, raw 1 123 22 92 1 5 3 1.5 tr 12 0.3 6 292 14 30 52 552 3165 18 16 0
Tomatoes, sun-dried 1 piece 2 5 22 tr 1 1 0.2 tr 2 0.2 42 69 4 7 1 10 815 1 1 0
Tomatoes, sun-dried, packed in oil, drained 1 piece 3 6 27 tr 1 N/A 0.2 tr 1 0.1 8 47 2 4 2 23 N/A 1 3 0
Turnip (white turnip), cubed, boiled, drained 125 mL 82 18 76 1 4 2 1.6 tr 27 0.1 13 146 7 21 0 0 0 7 10 0
Vegetables, Asian mix (broccoli, carrots, green beans, "mini corn", snow peas, sweet red pepper), frozen, boiled, drained 125 mL 74 29 122 1 6 2 1.8 tr 24 0.5 15 128 13 32 192 1878 tr 23 22 0
Vegetables, broccoli and cauliflower, frozen, boiled, drained 125 mL 95 22 93 2 4 1 2.4 tr 33 0.5 20 152 14 38 27 322 0 34 34 0
Vegetables, mixed (corn, lima beans, snap beans, peas, carrots), frozen, boiled, drained 125 mL 96 63 262 3 13 3 2.8 tr 24 0.8 34 163 21 49 206 2002 0 18 3 0
Vegetables, peas and carrots, canned, not drained 125 mL 135 51 214 3 11 N/A 2.7 tr 31 1 350 135 19 62 389 0 N/A 24 9 0
Zucchini, raw, slices 4 40 6 27 tr 1 1 0.4 tr 6 0.1 4 104 7 15 4 48 0 11 7 0
Zucchini, sliced, boiled, drained 125 mL 95 15 64 1 4 2 1.3 tr 12 0.3 3 241 21 38 53 637 0 16 4 0
Vegetable Juices and Other Products
Carrot juice 125 mL 125 50 208 1 12 5 1 tr 30 0.6 36 364 17 52 966 11599 2 5 11 0
Coleslaw with dressing, homemade 125 mL 63 44 183 1 8 N/A 1 2 29 0.4 15 115 6 20 34 87 N/A 17 21 0
Potato salad, homemade 125 mL 132 205 858 4 14 3 1.4 15 28 0.7 579 276 17 66 57 183 0 22 17 0.2
Tomato clam cocktail 125 mL 128 61 257 1 14 4 0.5 tr 10 0.2 462 114 6 14 9 163 3807 10 6 0.04
Tomato juice 125 mL 128 22 91 1 5 5 0.9 tr 13 0.6 345 294 14 23 30 347 11602 26 10 0
Tomato juice, without added salt 125 mL 184 31 131 1 8 7 0.7 tr 18 0.8 18 421 20 33 42 N/A 16611 37 34 0
Tomato sauce for spaghetti, canned 125 mL 132 143 600 2 21 N/A 1.9 6 37 0.9 652 505 32 47 82 967 N/A 28 15 0
Tomato sauce, canned 125 mL 129 41 173 2 10 6 1.9 tr 17 1.3 678 428 21 34 22 271 19612 12 8 0
Vegetable juice cocktail 125 mL 128 24 101 1 6 4 0.7 tr 14 0.5 345 247 14 22 100 1061 12351 27 35 0
Vegetable juice cocktail, low sodium 125 mL 128 28 118 1 6 5 1 tr 14 0.5 89 247 14 22 66 1061 12350 27 35 0

Lycopene is a pigment responsible for the red colour of tomatoes, guava, papaya
and a few other fruits. Processed tomato products like juice, sauce,
paste and ketchup contain high amounts of lycopene.