Nutrient Value of Some Common Foods

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Vegetables and Vegetable Products

Food Name	Measure	Weight	Energy	Energy	Protein	Carbohydrate	Total Sugar	Total Dietary Fibre	Total Fat	Calcium	Iron	Sodium	Potassium	Magnesium	Phosphorus	Vitamin A	Beta-carotene	Lycopene	Folate	Vitamin C	Vitamin B12
		g	kcal	kJ	g	g	g	g	g	mg	mg	mg	mg	mg	mg	RAE	mcg	mcg	DFE	mg	mcg
Vegetables and Vegetable Products
Vegetables
Alfalfa sprouts, raw	60mL	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	125mL	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	125mL	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	125mL	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	125mL	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	125mL	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	125mL	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	125mL	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	125mL	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	125mL	82	29	120	2	6	1	2	tr	33	0.6	34	241	17	55	81	973	0	89	53	0
Broccoli, chopped, raw	125mL	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	125mL	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	125mL	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	125mL	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	125mL	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	125mL	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	125mL	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	125mL	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	125mL	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	125mL	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	125mL	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	125mL	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	125mL	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	125mL	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	125mL	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	125mL	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	125mL	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	125mL	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	250mL	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	250mL	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	250mL	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	250mL	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)	250mL	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	125mL	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	125mL	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	125mL	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	125mL	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	60mL	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	125mL	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	125mL	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	125mL	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	125mL	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	125mL	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	125mL	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	125mL	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	125mL	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	125mL	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	125mL	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	125mL	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	125mL	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	125mL	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	125mL	129	44	184	1	10	4	3.8	tr	34	1.8	6	267	30	45	1007	8983	0	16	5	0
Radicchio, chopped	125mL	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	125mL	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	125mL	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	60mL	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	125mL	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	250mL	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	125mL	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	125mL	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	125mL	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	125mL	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	125mL	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	125mL	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	125mL	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	125mL	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	125mL	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	125mL	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	125mL	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	125mL	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	125mL	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	125mL	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	125mL	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	125mL	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	125mL	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	125mL	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	125mL	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	125mL	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	125mL	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	125mL	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.

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