Vegetable Nutrition Facts

All about vegetable nutrition facts, vegetable nutrients, nutritional values of vegetables

We’ve pulled together below, thanks to the US Department of Agriculture (USDA), a table of most of the vegetable nutrition facts with a comparison of their calorie content, vitamins A, B1, B2, B3, B5, B6, C, E, and minerals such as calcium, iron, magnesium, phosphorus, potassium and sodium. To see the nutrition facts in depth on every vegetable, click on the link in the table. Also, in the vegetable nutrition chart below we’ve split the vegetables by type, i.e. salads, root vegetables, bulbs, tubers, legumes etc. to help make your selection easier.

All vegetables are low in both fat and calories, although their nutritional content does vary. Scientific research has proven that nutrient rich and low calorie food makes your body stay healthy and fit; therefore, ensure you have vegetables in your diet to lose weight.


Vegetables are full of phytochemicals which give them their wonderful color. Green vegetables contain chlorophyll. Chlorophyll has regenerative properties. Orange and red vegetables are a good source of vitamin A and carotenoids.

When cooking vegetables, it’s best to steam rather than boil, so the cooking process retains as many nutrients as possible, especially the water soluble vitamins. Purchasing a steamer is a worthwhile investment. It’s generally recommended by many health bodies that we should eat a minimum of five portions of vegetable and fruit every day. Eat lots of different colors: greens, orange, yellow, purple etc. to maximise the health benefits of vegetables. Vegetables are believed to help reduce blood pressure, improve digestion, and increase protection against heart disease, and potentially some cancers.

Vegetable Nutrition Chart

Nutritional content of vegetables per 100 grams

vegetables raw and vegetables cooked, boiled, drained, without salt

Vegetable Nutrition Facts Energy, Calories, kcal/kJ Water, g Protein, g Total Fat (g) Carbohydrates Fiber, g Sugars, g Calcium (mg) Iron (mg) Magnessium (mg) Phosphorus (mg) Potassium (mg) Sodium (mg) Vitamins :
Vitamin A (IU) Vitamin C (mg) Vitamin B1 or Thiamin (mg) Vitamin B2 or Riboflavin (mg) Vitamin B3 or Niacin (mg) Vitamin B5 or Pantothenic Acid (mg) Vitamin B6 (mg) Vitamin E (mg)
Leafy and Salad Vegetable Nutrition Facts
Beet greens, raw 22 kcal
92 kJ
91.2 2.20 0.13 3.7 4.33 0.50 117 2.57 70 41 762 226 6326 30.0 0.1 0.22 0.4 0.25 0.106 1.5
Beet greens, cooked 27 kcal
115 kJ
89.13 2.57 0.20 5.46 2.9 0.60 114 1.9 68 41 909 241 7654 24.9 0.117 0.289 0.499 0.329 0.132 1.81
Broccoli raab or Broccoli rabe, raw 22 kcal
92 kJ
92.55 3.17 0.49 2.85 2.7 0.38 108 2.14 22 73 196 33 2622 20.2 0.162 0.129 1.221 0.322 0.171 1.62
Broccoli raab or Broccoli rabe, cooked 33 kcal
136 kJ
91.41 3.83 0.52 3.12 2.8 0.62 118 1.27 27 82 343 56 4533 37.0 0.169 0.140 2.015 0.448 0.220 2.53
Brussels Sprouts, raw 43 kcal
179 kJ
86.00 3.39 0.30 8.95 3.8 2.20 42 1.40 23 69 389 25 754 85.0 0.139 0.090 0.745 0.309 0.219 0.88
Brussels Sprouts, cooked 36 kcal
150 kJ
88.90 2.55 0.50 7.10 2.6 1.74 36 1.20 20 56 317 21 775 62.0 0.107 0.080 0.607 0.252 0.178 0.43
Cabbage, chinese or pak-choi, raw 13 kcal
55 kJ
95.32 1.50 0.20 2.18 1.0 1.18 105 0.80 19 37 252 65 4468 45.0 0.040 0.070 0.500 0.088 0.194 0.09
Cabbage, chinese or pak-choi, raw 12 kcal
48 kJ
95.55 1.56 0.16 1.78 1.0 0.83 93 1.04 11 29 371 34 4249 26.0 0.032 0.063 0.428 0.079 0.166 0.09
Cabbage, common, raw 24 kcal
100 kJ
92.52 1.21 0.18 5.37 2.3 - 47 0.56 15 23 246 18 126 51.0 0.050 0.030 0.300 0.140 0.095 -
Cabbage, common, cooked 23 kcal
97 kJ
92.57 1.27 0.06 5.51 1.9 2.79 48 0.17 15 33 196 8 80 37.5 0.061 0.038 0.248 0.174 0.112 0.14
Cabbage, red, raw 31 kcal
130 kJ
90.39 1.44 0.16 7.37 2.1 3.83 45 0.80 16 30 243 27 1116 57 0.064 0.069 0.418 0.147 0.209 0.11
Cabbage, red, cooked 29 kcal
122 kJ
90.84 1.51 0.09 6.94 2.6 3.32 42 0.66 17 33 262 28 33 34.4 0.071 0.060 0.382 0.154 0.225 0.12
Cabbage, savoy, raw 27 kcal
113 kJ
91.00 2.00 0.10 6.10 3.1 2.27 35 0.40 28 42 230 28 1000 31.0 0.070 0.030 0.300 0.187 0.190 0.17
Cabbage, savoy, cooked 24 kcal
100 kJ
92.00 1.80 0.09 5.41 2.8 - 30 0.38 24 33 184 24 889 17.0 0.051 0.020 0.024 0.159 0.152 -
Celery, raw 16 kcal
67 kJ
95.43 0.69 0.17 2.97 1.6 1.83 40 0.20 11 24 260 80 449 3.1 0.021 0.057 0.320 0.246 0.074 0.27
Celery, cooked 18 kcal
74 kJ
94.11 0.83 0.16 4.00 1.6 2.37 42 0.42 12 25 284 91 521 6.1 0.043 0.047 0.319 0.195 0.086 0.35
Chard, swiss, raw 19 kcal
79 kJ
92.66 1.80 0.20 3.74 1.6 1.10 51 1.80 81 46 379 213 6116 3.0 0.040 0.90 0.400 0.172 0.099 1.89
Chard, swiss, cooked 20 kcal
84 kJ
92.65 1.88 0.08 4.13 2.1 1.10 58 2.26 86 33 549 179 6124 18.0 0.034 0.086 0.360 0.163 0.085 1.89
Cress, garden, raw 32 kcal
134 kJ
89.40 2.60 0.70 5.50 1.1 4.40 81 1.30 38 76 606 14 6971 69.0 0.080 0.260 1.000 0.242 0.247 0.70
Cress, garden, cooked 23 kcal
96 kJ
92.50 1.90 0.60 3.80 0.7 3.11 61 0.80 26 48 353 8 4649 23.0 0.060 0.160 0.800 0.163 0.157 0.50
Dandelion greens, raw 45 kcal
188 kJ
85.60 2.70 0.70 9.20 3.5 0.71 187 3.10 36 66 397 76 10161 35.0 0.190 0.260 0.806 0.084 0.251 3.44
Dandelion greens, cooked 33 kcal
138 kJ
89.80 2.00 0.60 6.40 2.9 0.50 140 1.80 24 42 232 44 6837 18.0 0.130 0.175 0.514 0.057 0.160 2.44
Endive, raw 17 kcal
71 kcal
93.79 1.25 0.20 3.35 3.1 0.25 52 0.83 15 28 314 22 2167 6.5 0.080 0.075 0.400 0.900 0.020 0.44
Kale, raw 50 kcal
208 kJ
84.46 3.30 0.70 10.01 2.0 - 135 1.70 34 56 447 43 15376 120.0 0.110 0.130 1.000 0.091 0.271 -
Kale, cooked 28 kcal
117 kJ
91.20 1.90 0.40 5.63 2.0 1.25 72 0.90 18 28 228 23 13621 41.0 0.053 0.070 0.500 0.049 0.138 0.85
Lettuce, butterhead, raw 13 kcal
55 kJ
95.63 1.35 0.22 2.23 1.1 0.94 35 1.24 13 33 238 5 3312 3.7 0.057 0.062 0.357 0.150 0.082 0.18
Lettuce, cos or romaine, raw 17 kcal
72 kJ
94.61 1.23 0.30 3.29 2.1 1.19 33 0.97 14 30 247 8 8710 4.0 0.072 0.067 0.313 0.142 0.074 0.13
Lettuce, green leaf, raw 15 kcal
62 kJ
94.98 1.36 0.15 2.87 1.3 0.78 36 0.86 13 29 194 28 7405 9.2 0.070 0.080 0.375 0.134 0.090 0.22
Lettuce, iceberg (includes crisphead types), raw 14 kcal
58 kJ
95.64 0.90 0.14 2.97 1.2 1.97 18 0.41 7 20 141 10 502 2.8 0.041 0.025 0.123 0.091 0.042 0.18
Lettuce, red leaf, raw 16 kcal
68 kJ
95.64 1.33 0.22 2.26 0.9 0.48 33 1.20 12 28 187 25 7492 3.7 0.064 0.077 0.321 0.144 0.100 0.15
Radicchio, raw 23 kcal
96 kJ
93.14 1.43 0.25 4.48 0.9 0.60 19 0.57 13 40 302 22 27 8.0 0.016 0.028 0.255 0.269 0.057 2.26
Sorrel or spinach dock, raw 22 kcal
92 kJ
93.00 2.00 0.70 3.20 2.9 - 44 2.40 103 63 390 4 4000 48.0 0.040 0.100 0.500 0.041 0.122 -
Sorrel or spinach dock, cooked 20 kcal
84 kJ
93.60 1.83 0.64 2.93 2.6 - 38 2.08 89 52 321 3 3474 26.3 0.034 0.086 0.411 0.036 0.100 -
Spinach, raw 23 kcal
97 kJ
91.40 2.86 0.39 3.63 2.2 0.42 99 2.71 79 49 558 79 9377 28.1 0.078 0.189 0.724 0.065 0.195 2.03
Spinach, cooked 23 kcal
96 kJ
91.21 2.97 0.26 3.75 2.4 0.43 136 3.57 87 56 466 70 10481 9.8 0.095 0.236 0.490 0.145 0.242 2.08
Watercress, raw 11 kcal
46 kJ
95.11 2.30 0.10 1.29 0.5 0.20 120 0.20 21 60 330 41 3191 43.0 0.090 0.120 0.200 0.310 0.129 1.00
Vegetable Nutrition Facts Energy, Calories, kcal/kJ Water, g Protein, g Total Fat (g) Carbohydrates Fiber, g Sugars, g Calcium (mg) Iron (mg) Magnessium (mg) Phosphorus (mg) Potassium (mg) Sodium (mg) Vitamins :
Vitamin A (IU) Vitamin C (mg) Vitamin B1 or Thiamin (mg) Vitamin B2 or Riboflavin (mg) Vitamin B3 or Niacin (mg) Vitamin B5 or Pantothenic Acid (mg) Vitamin B6 (mg) Vitamin E (mg)
Vegetables - Fruits in the Botanical Sense
Avocado, raw 160 kcal
670 kJ
73.23 2.00 14.66 8.53 6.7 0.66 12 0.55 29 52 485 7 146 10.0 0.067 0.130 1.738 1.389 0.257 2.07
Cucumber, with peel, raw 15 kcal
65 kJ
95.23 0.65 0.11 3.63 0.5 1.67 16 0.28 13 24 147 2 105 2.8 0.027 0.033 0.098 0.259 0.040 0.03
Eggplant or Aubergine, raw 24 kcal
102 kJ
92.41 1.01 0.19 5.70 3.4 2.35 9 0.24 14 25 230 2 27 2.2 0.039 0.037 0.649 0.281 0.084 0.30
Eggplant or Aubergine, cooked 35 kcal
147 kJ
89.67 0.83 0.23 8.73 2.5 3.20 6 0.25 11 15 123 1 37 1.3 0.076 0.020 0.600 0.075 0.086 0.41
Peppers, sweet, green, raw 20 kcal
84 kJ
93.89 0.86 0.17 4.64 1.7 2.40 10 0.34 10 20 175 3 370 80.4 0.057 0.028 0.480 0.099 0.224 0.37
Peppers, sweet, green, cooked 28 kcal
117 kJ
91.87 0.92 0.20 6.70 1.2 3.19 9 0.46 10 18 166 2 468 74.4 0.059 0.030 0.477 0.079 0.233 0.50
Peppers, sweet, red, raw 31 kcal
129 kJ
92.21 0.99 0.30 6.03 2.1 4.20 7 0.43 12 26 211 4 3131 127.7 0.054 0.085 0.979 0.317 0.291 1.58
Peppers, sweet, red, cooked 28 kcal
117 kJ
91.87 0.92 0.20 6.70 1.2 4.39 9 0.46 10 18 166 2 2941 171.0 0.059 0.030 0.477 0.079 0.233 1.65
Peppers, sweet, yellow, raw 27 kcal
112 kJ
92.02 1.00 0.21 6.32 0.9 - 11 0.46 12 24 212 2 200 183.5 0.028 0.025 0.890 0.168 0.168 -
Pumpkin, raw 26 kcal
109 kJ
91.60 1.00 0.10 6.50 0.5 1.36 21 0.80 12 44 340 1 7384 9.0 0.050 0.110 0.600 0.298 0.061 1.06
Pumpkin, cooked 20 kcal
83 kJ
93.69 0.72 0.07 4.90 1.1 1.02 15 0.57 9 30 230 1 4992 4.7 0.031 0.078 0.413 0.201 0.044 0.80
Squash, summer, zucchini or courgette, includes skin, raw 17 kcal
70 kJ
94.79 1.21 0.32 3.11 1.0 2.50 16 0.37 18 38 261 8 200 17.9 0.045 0.094 0.451 0.204 0.163 0.12
Squash, summer, zucchini or courgette, includes skin, cooked 15 kcal
64 kJ
95.22 1.14 0.36 2.69 1.0 1.71 18 0.37 19 37 264 3 1117 12.9 0.035 0.024 0.510 0.288 0.080 0.12
Squash, winter, butternut, raw 45 kcal
188 kJ
86.41 1.00 0.10 11.69 2.0 2.20 48 0.70 34 33 352 4 10630 21.0 0.100 0.020 1.200 0.400 0.154 1.44
Squash, winter, butternut, baked 40 kcal
167 kJ
87.80 0.90 0.09 10.49 3.2 1.97 41 0.60 29 27 284 4 11155 15.1 0.072 0.017 0.969 0.359 0.124 1.29
Sweet corn, cooked 96 kcal
401 kJ
73.41 3.41 1.50 20.98 2.4 4.54 3 0.45 26 77 218 1 263 5.5 0.093 0.057 1.683 0.792 0.139 0.09
Tomatoes, red, ripe, raw 18 kcal
74 kJ
94.52 0.88 0.20 3.89 1.2 2.63 10 0.27 11 24 237 5 833 13.7 0.037 0.019 0.594 0.089 0.080 0.54
Tomatoes, red, ripe, stewed 79 kcal
331 kJ
80.63 1.96 2.68 13.05 1.7 - 26 1.06 15 38 247 455 666 18.2 0.108 0.080 1.110 0.256 0.086 -
Vegetable Nutrition Facts Energy, Calories, kcal/kJ Water, g Protein, g Total Fat (g) Carbohydrates Fiber, g Sugars, g Calcium (mg) Iron (mg) Magnessium (mg) Phosphorus (mg) Potassium (mg) Sodium (mg) Vitamins :
Vitamin A (IU) Vitamin C (mg) Vitamin B1 or Thiamin (mg) Vitamin B2 or Riboflavin (mg) Vitamin B3 or Niacin (mg) Vitamin B5 or Pantothenic Acid (mg) Vitamin B6 (mg) Vitamin E (mg)
Flowers and Flower Buds
Artichokes, cooked 53 kcal
220 kJ
84.08 2.89 0.34 11.95 8.6 0.99 21 0.61 42 73 286 60 13 7.4 0.050 0.089 1.110 0.240 0.081 0.19
Broccoli, raw 34 kcal
141 kJ
89.30 2.82 0.37 6.64 2.6 1.70 47 0.73 21 66 316 33 623 89.2 0.071 0.117 0.639 0.573 0.175 0.78
Broccoli, cooked 35 kcal
146 kJ
89.25 2.38 0.41 7.18 3.3 1.39 40 0.67 21 67 293 41 1548 64.9 0.063 0.123 0.553 0.616 0.200 1.45
Cauliflower, raw 25 kcal
104 kJ
92.07 1.92 0.28 4.97 2.0 1.91 22 0.42 15 44 299 30 0 48.2 0.050 0.060 0.507 0.667 0.184 0.08
Cauliflower, cooked 23 kcal
96 kJ
93.00 1.84 0.45 4.11 2.3 2.08 16 0.32 9 32 142 15 12 44.3 0.042 0.052 0.410 0.508 0.173 0.07
Vegetable Nutrition Facts Energy, Calories, kcal/kJ Water, g Protein, g Total Fat (g) Carbohydrates Fiber, g Sugars, g Calcium (mg) Iron (mg) Magnessium (mg) Phosphorus (mg) Potassium (mg) Sodium (mg) Vitamins :
Vitamin A (IU) Vitamin C (mg) Vitamin B1 or Thiamin (mg) Vitamin B2 or Riboflavin (mg) Vitamin B3 or Niacin (mg) Vitamin B5 or Pantothenic Acid (mg) Vitamin B6 (mg) Vitamin E (mg)
Podded Vegetables (Legumes)
Broadbeans, cooked 100 kcal
460 kJ
71.54 7.60 0.40 19.65 5.4 1.82 36 1.50 43 125 268 5 15 0.3 0.097 0.089 0.711 0.157 0.072 0.02
Chickpeas, cooked 164 kcal
686 kJ
60.21 8.86 2.59 27.42 7.6 4.80 49 2.89 48 168 291 7 27 1.3 0.116 0.063 0.526 0.286 0.139 0.35
French beans, cooked 129kcal
540 kJ
66.57 7.05 0.76 24.02 9.4 - 63 1.08 56 102 370 6 3 1.2 0.130 0.062 0.546 0.222 0.105 -
Kidney beans, cooked 127 kcal
532 kJ
66.94 8.67 0.50 22.80 6.4 0.32 35 2.22 42 138 405 1 0 1.2 0.160 0.058 0.578 0.220 0.120 0.03
Lentils, cooked 116 kcal
487 kJ
69.64 9.02 0.38 20.13 7.9 1.80 19 3.33 36 180 369 2 8 1.5 0.169 0.073 1.060 0.638 0.178 0.11
Navy beans, cooked 140 kcal
585 kJ
63.81 8.23 0.62 26.05 10.5 0.37 69 2.36 53 144 389 0 0 0.9 0.237 0.066 0.649 0.266 0.138 0.01
Okra, cooked 22 kcal
94 kJ
92.57 1.87 0.21 4.51 2.5 2.40 77 0.28 36 32 135 6 283 16.3 0.132 0.055 0.871 0.213 0.187 0.27
Peas, green, raw 81 kcal
339 kJ
78.86 5.42 0.40 14.45 5.1 5.67 25 1.47 33 108 244 5 765 40.0 0.266 0.132 2.090 0.104 0.169 0.13
Peas, green, cooked 84 kcal
352 kJ
77.87 5.36 0.22 15.63 5.5 5.93 27 1.54 39 117 271 3 801 14.2 0.259 0.149 2.021 0.153 0.216 0.14
Peanuts, dry-roasted 585 kcal
2448 kJ
1.55 23.68 49.66 21.51 8.0 4.18 54 2.26 176 358 658 6 0 0.0 0.438 0.098 13.525 1.395 0.256 6.93
Pinto beans, cooked 143 kcal
600 kJ
62.95 9.01 0.65 26.22 9.0 0.34 46 2.09 50 147 436 1 0 0.8 0.193 0.062 0.318 0.210 0.229 0.94
Soybeans, cooked 173 kcal
725 kJ
62.55 16.64 8.97 9.93 6.0 3.00 102 5.14 86 245 515 1 9 1.7 0.155 0.285 0.399 0.179 0.234 0.35
Vegetable Nutrition Information Energy, Calories, kcal/kJ Water, g Protein, g Total Fat (g) Carbohydrates Fiber, g Sugars, g Calcium (mg) Iron (mg) Magnessium (mg) Phosphorus (mg) Potassium (mg) Sodium (mg) Vitamins :
Vitamin A (IU) Vitamin C (mg) Vitamin B1 or Thiamin (mg) Vitamin B2 or Riboflavin (mg) Vitamin B3 or Niacin (mg) Vitamin B5 or Pantothenic Acid (mg) Vitamin B6 (mg) Vitamin E (mg)
Bulb and Stem Vegetables
Asparagus, cooked 22kcal
94 kJ
92.63 2.40 0.22 4.11 2.0 1.30 23 0.91 14 54 224 14 1006 7.7 0.162 0.139 1.084 0.225 0.079 1.50
Celeriac, raw 42 kcal
176 kJ
88.00 1.50 0.30 90.20 1.8 1.60 43 0.70 20 115 300 100 0 8.0 0.050 0.060 0.700 0.352 0.165 0.36
Celeriac, cooked 27 kcal
113 kJ
92.30 0.96 0.19 5.90 1.2 - 26 0.43 12 66 173 61 0 3.6 0.027 0.037 0.427 0.203 0.101 -
Celery, raw 16 kcal
67 kJ
95.43 0.69 0.17 2.97 1.6 1.83 40 0.20 11 24 260 80 449 3.1 0.021 0.057 0.320 0.246 0.074 0.27
Celery, cooked 18 kcal
74 kJ
94.11 0.83 0.16 4.00 1.6 2.37 42 0.42 12 25 284 91 521 6.1 0.043 0.047 0.319 0.195 0.086 0.35
Garlic, raw 149 kcal
623 kJ
58.58 6.36 0.50 33.06 2.1 1.00 181 1.70 25 153 401 17 9 31.2 0.200 0.110 0.700 0.596 1.235 0.08
Fennel, raw 31 kcal
130 kJ
90.21 1.24 0.20 7.29 3.1 - 49 0.73 17 50 414 52 134 12 0.010 0.032 0.640 0.232 0.047 -
Kohlrabi, raw 27 kcal
113 kJ
91.00 1.70 0.10 6.20 3.6 2.60 24 0.40 19 46 350 20 36 62.0 0.050 0.020 0.400 0.165 0.150 0.48
Kohlrabi, cooked 29 kcal
121 kJ
90.30 1.80 0.11 6.69 1.1 2.80 25 0.40 19 45 340 21 35 54.0 0.040 0.020 0.390 0.160 0.154 0.52
Leeks, raw 61 kcal
255 kJ
83.00 1.50 0.30 14.15 1.8 3.90 59 2.10 28 35 180 20 1667 12.0 0.060 0.030 0.400 0.140 0.233 0.92
Leeks, cooked 31 kcal
130 kJ
90.80 0.81 0.20 7.62 1.0 2.11 30 1.10 14 17 87 10 812 4.2 0.026 0.020 0.200 0.072 0.113 0.50
Onions, raw 40 kcal
166 kJ
89.11 1.10 0.10 9.34 1.7 4.24 23 0.21 10 29 146 4 2 7.4 0.046 0.027 0.116 0.123 0.120 0.02
Onions, cooked 44 kcal
184 kJ
87.86 1.36 0.19 10.15 1.4 4.73 22 0.24 11 35 166 3 2 5.2 0.042 0.023 0.165 0.113 0.129 0.02
Spring onion or scallions, raw 32 kcal
135 kJ
89.83 1.83 0.19 7.34 2.6 2.33 72 1.48 20 37 276 16 997 18.8 0.055 0.080 0.525 0.075 0.061 0.55
Shallots, raw 72 kcal
302 kJ
79.80 2.50 0.10 16.80 - - 37 1.20 21 60 334 12 1190 8.0 0.060 0.020 0.200 0.290 0.345 -
Vegetable Nutritional Value Energy, Calories, kcal/kJ Water, g Protein, g Total Fat (g) Carbohydrates Fiber, g Sugars, g Calcium (mg) Iron (mg) Magnessium (mg) Phosphorus (mg) Potassium (mg) Sodium (mg) Vitamins :
Vitamin A (IU) Vitamin C (mg) Vitamin B1 or Thiamin (mg) Vitamin B2 or Riboflavin (mg) Vitamin B3 or Niacin (mg) Vitamin B5 or Pantothenic Acid (mg) Vitamin B6 (mg) Vitamin E (mg)
Root and Tuberous Vegetables
Beetroots or beets, raw 43 kcal
180 kJ
87.58 1.61 0.71 9.56 2.8 6.76 16 0.80 23 40 325 78 33 4.9 0.031 0.040 0.334 0.155 0.067 0.04
Beetroots or beets, cooked 44 kcal
184 kJ
87.06 1.68 0.18 9.96 2.0 7.96 16 0.79 23 38 305 77 35 3.6 0.027 0.040 0.331 0.145 0.067 0.04
Carrots, raw 41 kcal
173 kJ
88.29 0.93 0.24 9.58 2.8 4.74 33 0.30 12 35 320 69 16706 5.9 0.066 0.058 0.983 0.273 0.138 0.66
Carrots, cooked 35 kcal
147 kJ
90.17 0.76 0.18 8.22 3.0 3.45 30 0.34 10 30 235 58 17033 3.6 0.066 0.044 0.645 0.232 0.153 1.03
Ginger root, raw 80 kcal
333 kJfont>
78.89 1.82 0.75 17.77 2.0 1.70 16 0.60 43 34 415 13 0 5.0 0.025 0.034 0.750 0.203 0.160 0.26
Parsnips, cooked 71 kcal
229 kJ
80.24 1.32 0.30 17.01 3.6 4.80 37 0.58 29 69 367 10 0 13.0 0.083 0.051 0.724 0.588 0.093 1.00
Potatoes, cooked without skin 86 kcal
360 kJ
77.46 1.71 0.10 20.01 1.8 0.85 8 0.31 20 40 328 5 3 7.4 0.098 0.019 1.312 0.509 0.269 0.01
Radishes, raw 16 kcal
66 kJ
95.27 0.68 0.10 3.40 1.6 1.86 25 0.34 10 20 233 39 7 14.8 0.012 0.039 0.254 0.165 0.071 0.00
Sweet Potato, cooked 76 kcal
320 kJ
80.13 1.37 0.14 17.72 2.5 5.74 27 0.72 18 32 230 27 15740 12.8 0.056 0.047 0.538 0.581 0.165 0.94
Turnips or swede, raw 28 kcal
117 kJ
91.87 0.90 0.10 6.43 1.8 3.80 30 0.30 11 27 191 67 0 21.0 0.040 0.030 0.400 0.200 0.090 0.03
Turnips or swede, cooked 22 kcal
92 kJ
93.60 0.71 0.08 5.06 2.0 2.99 33 0.18 9 26 177 16 0 11.6 0.027 0.023 0.299 0.142 0.067 0.02
Wasabi, root, raw 109 kcal
456 kJ
69.11 4.80 0.63 23.54 7.8 - 128 1.03 69 80 568 17 35 41.9 0.131 0.114 0.743 0.203 0.274 -
Yam, cooked 116 kcal
486 kJ
70.13 1.49 0.14 27.48 3.9 0.49 14 0.52 18 49 670 8 122 12.1 0.095 0.028 0.552 0.311 0.228 0.34

Source: USDA National Nutrient Database for Standard Reference




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