Vegetable Nutrition Data

How many calories, carbs, Weight Watchers points, fiber and fat grams are in common vegetables? Here's a one-stop nutrition information source, perfect for vegetable lovers and health-conscious cooks. I hope that readers find it a useful reference!
~ Alanna



About A Veggie Venture
If you're a first-time visitor and always on the look-out for new ways to serve vegetables, welcome to A Veggie Venture, where each recipe includes a vegetable and all recipes include nutrition analysis. Never miss a recipe! Just sign up for a free e-mail subscription.




Artichoke Nutrition Estimate

Estimate per raw whole globe or French artichoke weighing 4.5 ounces (128 grams):
60 Cal (2% from Fat, 23% from Protein, 74% from Carb); 4 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 13 g Carb; 7 g Fiber; NetCarb6; 0 g Sugar; 56 mg Calcium; 2 mg Iron; 120 mg Sodium; 0 mg Cholesterol; Weight Watchers 1 point





Asparagus Nutrition Estimate

Estimate per 1/4 pound raw asparagus:
23 Cal (4% from Fat, 35% from Protein, 61% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 4 g Carb; 2 g Fiber; NetCarb2; 2 g Sugar; 27 mg Calcium; 2 mg Iron; 2 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points





Arugula Nutrition Estimate

Estimate per 1/4 pound (113 grams) raw arugula:
28 Cal (19% from Fat, 33% from Protein, 47% from Carb); 3 g Protein; 1 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 4 g Carb; 2 g Fiber; NetCarb2; 2 g Sugar; 181 mg Calcium; 2 mg Iron; 31 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points





Avocado Nutrition Estimate

Estimate per California avocado weighing 6 ounces (173 grams) without skin or seed:
289 Cal (77% from Fat, 4% from Protein, 19% from Carb); 3 g Protein; 27 g Tot Fat; 4 g Sat Fat; 17 g Mono Fat; 15 g Carb; 12 g Fiber; NetCarb3; 1 g Sugar; 22 mg Calcium; 1 mg Iron; 14 mg Sodium; 0 mg Cholesterol; Weight Watchers 7 points

Estimate per Florida avocado weighing 10-3/4 ounces (304 grams) without skin or seed:
365 Cal (69% from Fat, 7% from Protein, 24% from Carb); 7 g Protein; 31 g Tot Fat; 6 g Sat Fat; 17 g Mono Fat; 24 g Carb; 17 g Fiber; NetCarb7; 7 g Sugar; 30 mg Calcium; 1 mg Iron; 6 mg Sodium; 0 mg Cholesterol; Weight Watchers 9 points

Estimate per cup (230 grams) of puréed California avocado:
Per Serving: 384 Cal (77% from Fat, 4% from Protein, 19% from Carb); 5 g Protein; 35 g Tot Fat; 5 g Sat Fat; 23 g Mono Fat; 20 g Carb; 16 g Fiber; NetCarb4; 1 g Sugar; 30 mg Calcium; 1 mg Iron; 18 mg Sodium; 0 mg Cholesterol; Weight Watchers 9 points

Estimate per cup (230 grams) of puréed Florida avocado:
276 Cal (69% from Fat, 7% from Protein, 24% from Carb); 5 g Protein; 23 g Tot Fat; 5 g Sat Fat; 13 g Mono Fat; 18 g Carb; 13 g Fiber; NetCarb5; 6 g Sugar; 23 mg Calcium; 0 mg Iron; 5 mg Sodium; 0 mg Cholesterol; Weight Watchers 6 points





Beet Nutrition Estimate

Estimate per 1/4 pound (113 grams) of raw beet:
49 Cal (3% from Fat, 14% from Protein, 83% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 11 g Carb; 3 g Fiber; NetCarb8; 8 g Sugar; 18 mg Calcium; 1 mg Iron; 88 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points





Bell Pepper Nutrition Estimate

Estimate per 1/4 pound raw green bell pepper::
23 Cal (7% from Fat, 15% from Protein, 79% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 5 g Carb; 2 g Fiber; NetCarb3; 3 g Sugar; 11 mg Calcium; 0 mg Iron; 3 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Estimate per 1/4 pound raw red bell pepper:
29 Cal (9% from Fat, 13% from Protein, 78% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 7 g Carb; 2 g Fiber; NetCarb5; 5 g Sugar; 8 mg Calcium; 0 mg Iron; 2 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Estimate per 1/4 pound raw yellow bell pepper:
31 Cal (6% from Fat, 13% from Protein, 81% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 7 g Carb; 1 g Fiber; NetCarb6; 0 g Sugar; 12 mg Calcium; 1 mg Iron; 2 mg Sodium; 0 mg Cholesterol; Weight Watches 0 points





Bok Choy Nutrition Estimate

Estimate per 1/4 pound raw bok choy (data source):
Per Serving: 15 Cal (11% from Fat, 36% from Protein, 53% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 2 g Carb; 1 g Fiber; NetCarb1; 0 g Sugar; 120 mg Calcium; 1 mg Iron; 0 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points





Broccoli Nutrition Estimate

Estimate per 1/4 cup raw broccoli:
Per Serving: 39 Cal (8% from Fat, 27% from Protein, 65% from Carb); 3 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 8 g Carb; 3 g Fiber; NetCarb5; 2 g Sugar; 53 mg Calcium; 1 mg Iron; 37 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points





Broccoli Raab (Rabe) Nutrition Estimate

Estimate per 1/4 pound:
Per Serving: 40 Cal (0% from Fat, 50% from Protein, 50% from Carb); 4 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 4 g Carb; 3 g Fiber; NetCarb1; 0 g Sugar; 0 mg Calcium; 0 mg Iron; 60 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points





Brussels Sprouts Nutrition Estimate

Estimate per 1/4 pound raw Brussels sprouts:
Per Serving: 49 Cal (5% from Fat, 26% from Protein, 69% from Carb); 4 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 10 g Carb; 4 g Fiber; NetCarb6; 2 g Sugar; 48 mg Calcium; 2 mg Iron; 28 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points





Cabbage Nutrition Estimate

Estimate per 1/4 pound raw green cabbage:
27 Cal (4% from Fat, 20% from Protein, 76% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 6 g Carb; 3 g Fiber; NetCarb3; 4 g Sugar; 53 mg Calcium; 1 mg Iron; 20 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Estimate per 1/4 pound raw red cabbage:
35 Cal (4% from Fat, 16% from Protein, 80% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 8 g Carb; 2 g Fiber; NetCarb6; 4 g Sugar; 51 mg Calcium; 1 mg Iron; 31 mg Sodium; 0 mg Cholesterol; Weight Watcher 0 points

Estimate per 1/4 pound raw savoy cabbage:
31 Cal (3% from Fat, 24% from Protein, 73% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 7 g Carb; 4 g Fiber; NetCarb3; 3 g Sugar; 40 mg Calcium; 0 mg Iron; 32 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points





Carrot Nutrition Estimate

Estimate per 1/4 pound raw carrots:
46 Cal (5% from Fat, 8% from Protein, 87% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 11 g Carb; 3 g Fiber; NetCarb8; 5 g Sugar; 37 mg Calcium; 0 mg Iron; 78 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points





Cauliflower Nutrition Estimate

Estimate per 1/4 pound raw cauliflower:
28 Cal (3% from Fat, 26% from Protein, 71% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 6 g Carb; 3 g Fiber; NetCarb3; 3 g Sugar; 25 mg Calcium; 0 mg Iron; 34 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points





Celery Nutrition Estimate

Estimate per 1/4 pound raw celery:
16 Cal (9% from Fat, 17% from Protein, 73% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 3 g Carb; 2 g Fiber; NetCarb1; 2 g Sugar; 45 mg Calcium; 0 mg Iron; 91 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points





Celeriac Nutrition Estimate

Estimate per 1/4 pound raw celeriac:
48 Cal (6% from Fat, 13% from Protein, 81% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 10 g Carb; 2 g Fiber; NetCarb8; 2 g Sugar; 49 mg Calcium; 1 mg Iron; 113 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points





Chard Nutrition Estimate

Estimate per 1/4 pound raw chard:
22 Cal (8% from Fat, 30% from Protein, 62% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 4 g Carb; 2 g Fiber; NetCarb2; 1 g Sugar; 58 mg Calcium; 2 mg Iron; 242 mg Sodium; 0 mg Cholesterol; Weight Watchers points





Chayote Nutrition Estimate

Estimate per 1/4 pound raw chayote:
19 Cal (6% from Fat, 16% from Protein, 78% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 4 g Carb; 2 g Fiber; NetCarb2; 2 g Sugar; 19 mg Calcium; 0 mg Iron; 2 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points





Corn Nutrition Estimate

Estimate per 1/4 pound raw corn:
98 Cal (11% from Fat, 13% from Protein, 76% from Carb); 4 g Protein; 1 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 22 g Carb; 3 g Fiber; NetCarb18; 4 g Sugar; 2 mg Calcium; 1 mg Iron; 17 mg Sodium; 0 mg Cholesterol; Weight Watchers 1 point

Estimate per ear of corn:
31 Cal (11% from Fat, 13% from Protein, 76% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 7 g Carb; 1 g Fiber; NetCarb6; 1 g Sugar; 1 mg Calcium; 0 mg Iron; 5 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points





Cucumber Nutrition Estimate

Estimate per 1/4 pound raw cucumber with peel on:
17 Cal (5% from Fat, 14% from Protein, 80% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 4 g Carb; 1 g Fiber; NetCarb3; 2 g Sugar; 18 mg Calcium; 0 mg Iron; 2 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points





Daikon Nutrition Estimate

Estimate per 1/4 pound raw daikon:
21 Cal (0% from Fat, 14% from Protein, 86% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 5 g Carb; 2 g Fiber; NetCarb3; 3 g Sugar; 0 mg Calcium; 0 mg Iron; 24 mg Sodium; 0 mg Cholesterol; Weight Watchers points





Edamame Nutrition Estimate

Estimate per 1/4 pound edamame:
151 Cal (28% from Fat, 34% from Protein, 38% from Carb); 12 g Protein; 5 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 14 g Carb; 6 g Fiber; NetCarb8; 2 g Sugar; 0 mg Calcium; 0 mg Iron; 45 mg Sodium; 0 mg Cholesterol; Weight Watchers points 3 points

Estimate per 1/2 cup edamame:
100 Cal (28% from Fat, 34% from Protein, 38% from Carb); 8 g Protein; 3 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 9 g Carb; 4 g Fiber; NetCarb5; 1 g Sugar; 0 mg Calcium; 0 mg Iron; 30 mg Sodium; 0 mg Cholesterol; Weight Watchers 2 points





Eggplant Nutrition Estimate

Estimate per 1/4 pound raw eggplant:
27 Cal (6% from Fat, 14% from Protein, 80% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 6 g Carb; 4 g Fiber; NetCarb2; 3 g Sugar; 10 mg Calcium; 0 mg Iron; 2 mg Sodium; 0 mg Cholesterol; Weight Watchers points 0 points





Endive Nutrition Estimate

Estimate per 1/4 pound raw endive:
19 Cal (9% from Fat, 25% from Protein, 66% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 4 g Carb; 4 g Fiber; NetCarb0; 0 g Sugar; 59 mg Calcium; 1 mg Iron; 25 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points





Fennel Nutrition Estimate

Estimate per 1/4 pound raw fennel:
35 Cal (5% from Fat, 14% from Protein, 81% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 8 g Carb; 4 g Fiber; NetCarb4; 0 g Sugar; 56 mg Calcium; 1 mg Iron; 59 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points





Garbanzo Bean Nutrition Estimate

Estimate per 1/4 pound cooked garbanzo beans:
135 Cal (9% from Fat, 16% from Protein, 75% from Carb); 6 g Protein; 1 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 26 g Carb; 5 g Fiber; NetCarb21; 0 g Sugar; 36 mg Calcium; 2 mg Iron; 339 mg Sodium; 0 mg Cholesterol; Weight Watchers 2 points






Green Bean Nutrition Estimate

Estimate per 1/4 pound raw green beans:
35 Cal (3% from Fat, 20% from Protein, 77% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 8 g Carb; 4 g Fiber; NetCarb4; 2 g Sugar; 42 mg Calcium; 1 mg Iron; 7 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points





Hearts of Palm Nutrition Estimate

Estimate per 1/4 pound canned hearts of palm:
32 Cal (16% from Fat, 30% from Protein, 54% from Carb); 3 g Protein; 1 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 5 g Carb; 3 g Fiber; NetCarb2; 0 g Sugar; 66 mg Calcium; 4 mg Iron; 483 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points





Jerusalem Artichoke Nutrition Estimate

Estimate per 1/4 pound raw Jerusalem artichokes:
86 Cal (0% from Fat, 10% from Protein, 90% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 20 g Carb; 2 g Fiber; NetCarb18; 11 g Sugar; 16 mg Calcium; 4 mg Iron; 5 mg Sodium; 0 mg Cholesterol; Weight Watchers 1 point





Jicama Nutrition Estimate

Estimate per 1/4 pound raw jicama:
43 Cal (2% from Fat, 7% from Protein, 91% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 10 g Carb; 6 g Fiber; NetCarb4; 2 g Sugar; 14 mg Calcium; 1 mg Iron; 5 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points





Kale Nutrition Estimate

Estimate per 1/4 pound raw kale:
57 Cal (11% from Fat, 22% from Protein, 67% from Carb); 4 g Protein; 1 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 11 g Carb; 2 g Fiber; NetCarb9; 0 g Sugar; 153 mg Calcium; 2 mg Iron; 49 mg Sodium; 0 mg Cholesterol; Weight Watchers 1 point





Kohlrabi Nutrition Estimate

Estimate per 1/4 pound raw kohlrabi:
31 Cal (3% from Fat, 21% from Protein, 76% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 7 g Carb; 4 g Fiber; NetCarb3; 3 g Sugar; 27 mg Calcium; 0 mg Iron; 23 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points





Leek Nutrition Estimate

Estimate per 1/4 pound raw leeks:
69 Cal (4% from Fat, 9% from Protein, 87% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 16 g Carb; 2 g Fiber; NetCarb12; 4 g Sugar; 67 mg Calcium; 2 mg Iron; 23 mg Sodium; 0 mg Cholesterol; Weight Watchers 1 point





Lettuce Nutrition Estimate

Estimate per 1/4 pound iceberg lettuce:
11 Cal (8% from Fat, 26% from Protein, 66% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 2 g Carb; 1 g Fiber; NetCarb1; 2 g Sugar; 23 mg Calcium; 0 mg Iron; 10 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Estimate per 1/4 pound red leaf lettuce:
18 Cal (12% from Fat, 33% from Protein, 55% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 3 g Carb; 1 g Fiber; NetCarb2; 1 g Sugar; 37 mg Calcium; 1 mg Iron; 28 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Estimate per 1/4 pound green leaf lettuce:
17 Cal (8% from Fat, 30% from Protein, 62% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 3 g Carb; 1 g Fiber; NetCarb2; 1 g Sugar; 41 mg Calcium; 1 mg Iron; 32 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Estimate per 1/4 pound romaine lettuce:
19 Cal (13% from Fat, 24% from Protein, 63% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 4 g Carb; 2 g Fiber; NetCarb2; 1 g Sugar; 37 mg Calcium; 1 mg Iron; 9 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Estimate per 1/4 pound butter lettuce:
15 Cal (12% from Fat, 33% from Protein, 55% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 3 g Carb; 1 g Fiber; NetCarb2; 1 g Sugar; 40 mg Calcium; 1 mg Iron; 6 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points





Lima Bean Nutrition Estimate

Estimate per 1/4 pound frozen baby (variety) lima beans:
Per Serving: 150 Cal (3% from Fat, 23% from Protein, 75% from Carb); 9 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 28 g Carb; 7 g Fiber; NetCarb21; 0 g Sugar; 40 mg Calcium; 3 mg Iron; 59 mg Sodium; 0 mg Cholesterol; Weight Watchers 3 points

Estimate per 1/4 pound frozen fordhook (variety) lima beans:
Per Serving: 120 Cal (3% from Fat, 24% from Protein, 73% from Carb); 7 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 22 g Carb; 6 g Fiber; NetCarb16; 2 g Sugar; 27 mg Calcium; 2 mg Iron; 66 mg Sodium; 0 mg Cholesterol; Weight Watchers 2 points





Murshroom Nutrition Estimate

Estimate per 1/4 pound raw button mushrooms:
Per Serving: 25 Cal (11% from Fat, 44% from Protein, 46% from Carb); 4 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 4 g Carb; 1 g Fiber; NetCarb3; 2 g Sugar; 3 mg Calcium; 1 mg Iron; 5 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Estimate per 1/4 pound raw enoki mushrooms:
Per Serving: 39 Cal (9% from Fat, 23% from Protein, 68% from Carb); 3 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 8 g Carb; 3 g Fiber; NetCarb5; 0 g Sugar; 1 mg Calcium; 1 mg Iron; 3 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Estimate per 1/4 pound raw oyster mushrooms:
Per Serving: 42 Cal (10% from Fat, 36% from Protein, 54% from Carb); 5 g Protein; 1 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 7 g Carb; 3 g Fiber; NetCarb4; 0 g Sugar; 7 mg Calcium; 2 mg Iron; 35 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Estimate per 1/4 pound crimini mushrooms:
Per Serving: 25 Cal (3% from Fat, 37% from Protein, 60% from Carb); 3 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 5 g Carb; 1 g Fiber; NetCarb4; 2 g Sugar; 20 mg Calcium; 0 mg Iron; 7 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points





Okra Nutrition Estimate

Estimate per 1/4 pound raw okra:
Per Serving: 35 Cal (2% from Fat, 22% from Protein, 76% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 8 g Carb; 4 g Fiber; NetCarb4; 1 g Sugar; 92 mg Calcium; 1 mg Iron; 9 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points





Onion Nutrition Estimate

Estimate per 1/4 pound raw onion:
Per Serving: 48 Cal (2% from Fat, 8% from Protein, 90% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 11 g Carb; 2 g Fiber; NetCarb9; 5 g Sugar; 25 mg Calcium; 0 mg Iron; 3 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points





Parsnip Nutrition Estimate

Estimate per 1/4 pound raw parsnips:
Per Serving: 85 Cal (3% from Fat, 6% from Protein, 91% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 20 g Carb; 6 g Fiber; NetCarb14; 5 g Sugar; 41 mg Calcium; 1 mg Iron; 11 mg Sodium; 0 mg Cholesterol; Weight Watchers 1 point





Pea Nutrition Estimate

Estimate per 1/4 pound raw green peas:
Per Serving: 92 Cal (4% from Fat, 26% from Protein, 70% from Carb); 6 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 16 g Carb; 6 g Fiber; NetCarb10; 6 g Sugar; 28 mg Calcium; 2 mg Iron; 6 mg Sodium; 0 mg Cholesterol; Weight Watchers 1 point

Estimate per 1/4 pound raw sugar snap peas or snow peas:
Per Serving: 48 Cal (4% from Fat, 26% from Protein, 70% from Carb); 3 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 9 g Carb; 3 g Fiber; NetCarb6; 5 g Sugar; 49 mg Calcium; 2 mg Iron; 5 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points





Potato Nutrition Estimate

Estimate per 1/4 pound raw russet (what's usually baked) potato with skin:
Per Serving: 90 Cal (1% from Fat, 10% from Protein, 89% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 20 g Carb; 1 g Fiber; NetCarb19; 1 g Sugar; 15 mg Calcium; 1 mg Iron; 6 mg Sodium; 0 mg Cholesterol; Weight Watchers 1 point

Estimate per 1/4 pound raw red potatoes with skins:
Per Serving: 82 Cal (2% from Fat, 10% from Protein, 88% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 18 g Carb; 2 g Fiber; NetCarb16; 1 g Sugar; 11 mg Calcium; 1 mg Iron; 7 mg Sodium; 0 mg Cholesterol; Weight Watchers 1 point

Estimate per 1/4 pound raw whote potatoes with skins:
Per Serving: 79 Cal (1% from Fat, 10% from Protein, 89% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 18 g Carb; 3 g Fiber; NetCarb15; 1 g Sugar; 10 mg Calcium; 1 mg Iron; 7 mg Sodium; 0 mg Cholesterol; Weight Watchers 1 point





Pumpkin Nutrition Estimate

Estimate per 1/4 pound raw pumpkin:
Per Serving: 29 Cal (3% from Fat, 13% from Protein, 84% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 7 g Carb; 1 g Fiber; NetCarb6; 2 g Sugar; 24 mg Calcium; 1 mg Iron; 1 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Estimate per 1 cup canned pumpkin puree:
Per Serving: 21 Cal (6% from Fat, 11% from Protein, 82% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 5 g Carb; 2 g Fiber; NetCarb3; 0 g Sugar; 16 mg Calcium; 1 mg Iron; 148 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points





Radicchio Nutrition Estimate

Estimate per 1/4 pound radicchio:
Per Serving: 26 Cal (9% from Fat, 22% from Protein, 69% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 5 g Carb; 1 g Fiber; NetCarb4; 1 g Sugar; 22 mg Calcium; 1 mg Iron; 25 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points





Radish Nutrition Estimate

Estimate per 1/4 pound raw radishes:
Per Serving: 18 Cal (5% from Fat, 16% from Protein, 79% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 4 g Carb; 2 g Fiber; NetCarb2; 2 g Sugar; 28 mg Calcium; 0 mg Iron; 44 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points





Rhubarb Nutrition Estimate

Estimate per 1/4 pound raw rhubarb:
Per Serving: 24 Cal (8% from Fat, 15% from Protein, 77% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 5 g Carb; 2 g Fiber; NetCarb3; 1 g Sugar; 98 mg Calcium; 0 mg Iron; 5 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points





Rutabaga Nutrition Estimate

Estimate per 1/4 pound raw rutabaga:
Per Serving: 41 Cal (5% from Fat, 12% from Protein, 83% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 9 g Carb; 3 g Fiber; NetCarb6; 6 g Sugar; 53 mg Calcium; 1 mg Iron; 23 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points





Spinach Nutrition Estimate

Estimate per 1/4 pound raw spinach:
Per Serving: 26 Cal (12% from Fat, 39% from Protein, 49% from Carb); 3 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 4 g Carb; 2 g Fiber; NetCarb2; 0 g Sugar; 112 mg Calcium; 3 mg Iron; 90 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points





Summer Squash Nutrition Estimate

Estimate per 1/4 pound raw zucchini:
Per Serving: 18 Cal (8% from Fat, 24% from Protein, 67% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 4 g Carb; 1 g Fiber; NetCarb3; 2 g Sugar; 17 mg Calcium; 0 mg Iron; 11 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Estimate per 1/4 pound raw crookneck squash:
Per Serving: 22 Cal (10% from Fat, 17% from Protein, 73% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 5 g Carb; 2 g Fiber; NetCarb3; 0 g Sugar; 24 mg Calcium; 1 mg Iron; 2 mg Sodium; 0 mg Cholesterol; Weight Watchers 0






Sweet Potato Nutrition Estimate

Estimate per 1/4 pound raw sweet potato:
Per Serving: 86 Cal (1% from Fat, 8% from Protein, 91% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 20 g Carb; 3 g Fiber; NetCarb17; 4 g Sugar; 34 mg Calcium; 1 mg Iron; 15 mg Sodium; 0 mg Cholesterol; Weight Watchers 1 point





Tomatillo Nutrition Estimate

Estimate per 1/4 pound raw tomatillo:
Per Serving: 36 Cal (25% from Fat, 11% from Protein, 64% from Carb); 1 g Protein; 1 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 7 g Carb; 2 g Fiber; NetCarb5; 4 g Sugar; 8 mg Calcium; 1 mg Iron; 1 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points





Tomato Nutrition Estimate

Estimate per 1/4 pound raw tomatoes:
Per Serving: 24 Cal (12% from Fat, 14% from Protein, 74% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 5 g Carb; 1 g Fiber; NetCarb4; 0 g Sugar; 6 mg Calcium; 1 mg Iron; 10 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Estimate per 1/4 pound cherry tomatoes:
Per Serving: 22 Cal (11% from Fat, 14% from Protein, 76% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 5 g Carb; 1 g Fiber; NetCarb4; 0 g Sugar; 5 mg Calcium; 0 mg Iron; 0 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Estimate per 1/4 pound 'fresh' sun-dried tomatoes (i.e., not dessicated, no oil):
Note: 1/4 pound = about 23 halves
Per Serving: 293 Cal (9% from Fat, 18% from Protein, 73% from Carb); 16 g Protein; 3 g Tot Fat; 0 g Sat Fat; 1 g Mono Fat; 63 g Carb; 14 g Fiber; NetCarb 49; 43 g Sugar; 125 mg Calcium; 10 mg Iron; 2376 mg Sodium; 0 mg Cholesterol; Weight Watchers 5 points





Turnip Nutrition Estimate

Estimate per 1/4 pound raw turnip:
Per Serving: 32 Cal (3% from Fat, 12% from Protein, 85% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 7 g Carb; 2 g Fiber; NetCarb5; 4 g Sugar; 34 mg Calcium; 0 mg Iron; 76 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points





Winter Squash Nutrition Estimate

Estimate per 1/4 pound raw acorn squash:
Per Serving: 45 Cal (2% from Fat, 7% from Protein, 91% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 12 g Carb; 2 g Fiber; NetCarb10; 0 g Sugar; 37 mg Calcium; 1 mg Iron; 3 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Estimate per 1/4 pound raw hubbard squash:
Per Serving: 45 Cal (10% from Fat, 17% from Protein, 74% from Carb); 2 g Protein; 1 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 10 g Carb; 0 g Fiber; NetCarb10; 0 g Sugar; 16 mg Calcium; 0 mg Iron; 8 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Estimate per 1/4 pound raw butternut squash:
Per Serving: 51 Cal (2% from Fat, 8% from Protein, 91% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 13 g Carb; 2 g Fiber; NetCarb11; 2 g Sugar; 54 mg Calcium; 1 mg Iron; 5 mg Sodium; 0 mg Cholesterol; Weight Watchers 1 point

Estimate per 1/4 pound raw "all varieties" (as defined by the USDA) winter squash:
Per Serving: 39 Cal (3% from Fat, 10% from Protein, 87% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 10 g Carb; 2 g Fiber; NetCarb8; 2 g Sugar; 32 mg Calcium; 1 mg Iron; 5 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points







Eat more vegetables! A Veggie Venture is the home of Veggie Evangelist Alanna Kellogg and is the award-winning source of free vegetable recipes, quick, easy, and yes, delicious. Start with the Alphabet of Vegetables or dive into all the Weight Watchers vegetable recipes or all the low carb vegetable recipes.

3 comments:

Wow - what a wonderful find! I love that you give the nutritional info for veggies! Is there a way to search for them?

So glad! I'm not sure what you mean by 'search' for them?

Great... Thanks ;-)

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Thank you for taking a moment to write! I read each and every comment, for each and every recipe, whether a current recipe or a long-ago favorite. If you have a specific question, it's nearly always answered quick-quick. ~ Alanna