Food content table for VEGETABLES

sugarS, fiber, total-carbs, net-carbs, fats, proteins

in GRAMs and PERCENTs

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This Food-Content of Vegetables page

! Note !
The more data may be added in tables below
and improved data may be added ---
if/when I re-visit this page.

Tables below:

TABLE-1
(beans and legumes ---
high-protein vegetables)
TABLE-2
(vegetables not in Table-1)

INTRODUCTION :

This page contains two tables

  • Vegetables (beans & legumes ;
    i.e. beans & peas, from pods)

  • Vegetables (green, yellow, white, red, orange, ...)
    [and not in the first table]

We make this distinction because many diet books do this.

This is probably because "beans & legumes" are relatively high in protein, while most "vegetables" are relatively low in protein.

But note that some "vegetables" that are normally NOT included in the "beans & legumes" category --- such as green peas --- are on a border-line.

Peas could be classified either way.

Furthermore, some foods --- such as lima beans and black-eyed peas --- might be expected to be found in the "vegetable" table, but they are typically found in a "beans & legumes" table.

Another borderline vegetable is green-beans.

Green beans resemble pod-style plants like soybeans and peas, but green-beans differ in that the pod (rather than the seeds in the pod) make up the bulk of what is eaten of that vegetable.

If it were not for that, a green-bean, being pod-like, might be considered to be a legume.

So an argument could be made for combining these two tables. And we may do so in the future.

For now, we put a few foods in BOTH tables --- to facilitate comparisons.

Click here for a summary-overview of these table results for vegetables.

The table data, in any row, below, comes from one of three sources.

  1. Actual "Nutrition Facts" labels from food packaging.

    These labels do not contain water content data, and frequently the data is imprecise.

  2. A gram counter book ---
    "Dr. Atkins' New Carbohydrate Gram Counter" ---
    which, like essentially all gram-counter books, does not contain data on sugarS-content nor on water-content.

  3. The web site www.nutritiondata.com (in 2006) ---
    which contained suitably precise data on sugar-content and water-content, as well as the usual "Nutrition Facts" data.

    In fact, that site contained data on types of sugars, fats, and proteins in each food.

    If this site gets acquired and 'monetized', it may be drastically changed. In that case, a U.S. Department of Agriculture site (from which much of the data came) can be used as a new source.

In the tables, the numbers between less-than and greater-than signs --- namely <1>, <2>, <3> --- are used after the 'Product Name' (in the 1st column of the table) to indicate the source of the data in the row.

"Reference 1" (or "ref. 1" or "<1>") below refers to a 'Nutrition Facts' label.

"Reference 2" (or "ref. 2" or "<2>") below refers to the book "Dr. Atkins' New Carbohydrate Gram Counter".

"Reference 3" (or "ref. 3" or "<3>") below refers to the 'nutritiondata.com' web site (in 2006).

The last five columns in these tables (percent fiber, net-carbs, fats, proteins, moisture) add up to about 100% in most cases.

Since data on water content is not in "Nutrition Facts" labels nor in most gram counter books, some rows of the table do not have data on water-content (moisture).

    (The percent-sugarS is included in the percent-net-carbs --- so do NOT include sugarS-percent if you are adding up the percentages to get an estimate of solids-content versus water-content.)

For more information on this table, see the text below the table.

NOTES :

ON the vegetable data :

Note that plant and animal cells are about 75% to 80% water. So, in many of the vegetables, there is water content amounting to about 75% (or more) of the vegetable weight.

In fact, because of the many nutrient-carrying vessels in vegetables, the percent water in vegetables is typically higher than 85% --- often 89% to 95%.

Hence, the four 'main' percent columns in the tables (percent fiber, net-carbs, fats, proteins) will add up to much less than 100%.

Typically the sum of those 4 columns is less than 25 % --- but, sometimes, about 35 % , this higher figure presumably due to some dehydration.

ON human body-weight gain and
sugars-starches-fats :

"Net carbs" includes both sugarS and starches>/a>.

These "pre-fats" contribute mightily to weight gain.

In evaluating foods for their contribution to weight gain, one should add sugars-starches-fats grams together.

Considering only fat grams is a big mistake.

The human body is not that simplistic.

The human body makes fats ( triglycerides) from sugars and starches (which are chains of sugars).

It is NOT the case that the only source of fats in the body is fats in our foods.

Starches and sugars are a main source in the modern array of manufactured "foods" --- all those pizzas and donuts.

ON calories:

Since the calorie (heat when burned) content of fats is about 2.5 to 3 times that of sugars-and-starches, most nutrition sources have effectively applied a factor of about 2.5 to 3 to the gram-weight of the fats --- to "weight" their contribution to body-weight-gain more heavily.

When we count calories rather than grams, we are essentially over-emphasizing the weight-contribution of fats over the weight-contribution of sugars-and-starches.

    (You get an indication of the fact that fats contain more calories (oxidation energy) per gram than sugars and starches --- and protein and fiber --- from barbeque grilling.

    When fat burns, it flames up much more than when you burn burn a sugar or starch or fiber or protein, such as corn or soybeans, which are low in fats.)

Note that calories are a measure of heat not weight.

I contend that it is questionable that the contribution of fats to weight-gain should be "weighted" as indicated above.

After all, heat does not weigh anything, but fat does.

As a mental experiment, suppose that fat had 100 times the calories of sugar or starches.

Does that mean that fat contributes 100 times as much to weight gain as sugar or starch.

Heck no.

If you digest a pound of fat it does not turn into 10 pounds in your body.

There is a physical principle called the conservation of mass.

There is one pound of mass added to your body, not 10 pounds.

I think there are at least two reasons why nutritionists have used calories as a measure of food ingestion.

  • Calories provide a common unit of measure ---
    for fats, sugars, starches, proteins.

    (But ... so do grams.)

  • Back when explorers were trying to become the first to get to the North Pole or the South Pole, they needed as much heat as they could get from food.

    So they were looking for foods that caused the most heat generation.

    Fats were very desirable for that.

    This may have evolved into nutritionists using calories to rank foods.

    In fact, Eskimos lived for thousands of years on diets extremely rich in fats --- and it was quite suitable for them, given the extreme cold that they were living in.

    (But people in the U.S. do not live in such extreme conditions.)

So my contention is that it is better to simply consider the grams (not the calories) of fats, sugars, starches, and proteins that we eat --- and set suitable limits on the grams of each.

And if you want to add a quantity up to get a single number to deal with (per day or per meal), then simply add up the grams --- until there is good evidence of a better "weighting" factor to use.

In fact, if we are looking for weighting factors, it may be the case that sugars and starches (which are chains of sugars) should be weighed higher than fats.

This is because it has been pointed out that fat cells are largely composed of triglycerides --- and the triglyceride molecule is like the letter E.

It is a glycerol molecule with three fatty acids attached.

The vertical part of the "E" is like the glycerol molecule and the 3 horizontal branches of the "E" are the 3 fatty acids.

Hence the "tri" in triglycerides.

The glycerol is manufactured from glucose (sugar).

So the "E" analogy might imply that it takes 3 fatty-acid molecules and only one sugar molecule to make the triglycerides that populate fat cells.

Thus sugar might be considered 3 times as "efficient" or "potent" as dietary-fat in manufacturing fat cells.

But the chemical reactions involved are probably too little understood at this time to be able to come up with a proper "weighting factor" for fat/sugar/starch/protein.

Besides that, the above discussion brings us to questions like --- What happens with the extra fat molecules or extra sugar molecules when there is an excess of either after the triglycerides are manufactured, after a meal?

Do these excess molecules still play a role in weight gain? Or in ill health?

Since the question of weighting factors to use when adding up fat/sugar/starch/protein is probably un-answerable at this time, it seems reasonable to simply treat each one equally for now.

And if you insist on a single number to go by, then simply add up the grams of fats-sugars-starches, and devise a target limit for that sum.

As we have said in other web pages on diet-and-food, a typical guideline for protein/fat/net-carbs/fiber (Pro-Fat-NetC-Fib) is about 80-80-80-40 grams/day for an individual weighing about 150 pounds.

    (You can adjust this up or down proportional to your weight and activity level.)

Since net-carbs are sugars-plus-starches, the target limit for fats-plus-sugars-plus-starches is 80 gm of fat + 80 gm of net-carbs = 160 grams per day --- or about 53 grams per meal --- about 1/8 of a pound --- about half the weight of a deck of cards.

I think this grams-guideline is a more sensible guideline than using calories, which are probably "over-weighting" the influence of fat on weight gain.

Again, calories are a measure of heat, not mass --- and fat generates a lot of heat when burned.

By way of example, consider a pound of uranium on your bathroom scale.

It weighs a pound, but if it explodes it would wipe out your bathroom and the city around it.

Does this mean that the pound of uranium weighs more than one pound?

Before you answer that, consider this.

What if you swallowed the uranium and it was ingested into your body tissues.

Does the fact that it causes a huge explosion mean that it contributed more than a pound to your weight gain?

No.

Just because a mass is converted to a large amount of energy (by oxidation or fission or fusion or whatever) does not mean the mass weighs any more.

The most weight that that mass can contribute to any other body is its actual mass.

1.
Product name 		2.
Serving Size 		3.
Sugars (g) 		4.
Fiber (g) 		5.
Total carbs (g) 		6.
Net carbs (g) 		7.
Total fats (g) 		8.
Protein (g) 		9.
% SugarS 		10.
% Fiber 		11.
% Net Carbs 		12.
% Fats 		13.
% Protein 		14.
% Moisture
BAKED BEANS, canned, no pork/meat/fat <3> 254 g
(1 cup) 		23.0 10.4 53.7 43.3 0.9 12.1 9.1% 4.1% 17.0% 0.4% 4.8% 72%
BAKED BEANS, no pork <2> 83 g est.
(1/2 cup) 		NA 6.4 26.1 19.7 2.0 6.6 NA *8% *24% *2% *8% NA
BLACK BEANS, mature, raw <3> 194 g
(1 cup) 		4.4 29.5 121 91.5 2.8 41.9 2.3% 15.2% 47.2% 1.4% 21.6% 11%
BLACK BEANS <2> 83 g est.
(1/2 cup) 		NA 7.5 20.4 12.9 0.5 7.6 NA *9% *15% *1% *9% NA
BLACKEYED PEAS
(Cowpeas, Southern Peas)
mature, raw <3> 		167 g
(1 cup) 		11.5 17.7 100 82.3 2.1 39.3 6.9% 10.6% 49.3% 1.3% 23.5% 12%
CHICKPEAS (GARBANZO BEANS), mature, raw <3> 200 g
(1 cup) 		21.4 34.8 121 86.2 12.1 38.6 10.7% 17.4% 43.1% 6.0% 19.3% 12%
CHICKPEAS (GARBANZO BEANS) <2> 83 g est.
(1/2 cup) 		NA 7.0 20.0 13.0 2.5 5.0 NA *8% *16% *3% *6% NA
KIDNEY BEANS, all types, boiled <3> 177 g
(1 cup) 		0.6 11.3 40.4 29.1 0.9 15.3 0.3% 6.4% 16.4% 0.5% 8.6% 67%
LENTILS, raw <3> 192 g
(1 cup) 		3.9 58.6 115 56.4 2.0 49.5 2.0% 30.5% 29.4% 1.0% 25.8% 10%
LENTILS <2> 83 g est.
(1/2 cup) 		NA 7.8 19.9 12.1 0.4 8.9 NA *9% *15% *0.5% *11% NA
LENTILS ["Goya" brand] <1> 32 g
(1/4 cup) 		0 9 19 10 0 8 0% 28% 31% 0% 25% NA
LENTILS [Harris Teeter brand] <1> 32 g
(1/4 cup) 		0 9 19 10 0 8 0% 28% 31% 0% 25% NA
LIMA BEANS, large, mature, raw <3> 178 g
(1 cup) 		15.1 33.8 113 79.2 1.2 38.2 8.5% 19.0% 44.5% 0.7% 21.5% 10%
LIMA BEANS, baby <2> 83 g est.
(1/2 cup) 		NA 7.0 21.2 14.2 0.4 8.9 NA *8% *17% *0.5% *9% NA
LIMA BEANS, frozen [Pict Sweet] <1> 83 g
(1/2 cup) 		2 5 20 15 0 6 2% 6% 18% 0% 7% NA
NAVY BEANS, mature, raw <3> 208 g
(1 cup) 		8.1 50.8 126 75.2 3.1 46.5 3.9% 24.4% 36.2% 1.5% 22.4% 12%
PEANUTS, all types, raw <3> 146 g
(1 cup) 		5.8 12.4 23.5 11.1 71.9 37.7 4.0% 8.5% 7.6% 49.2% 25.8% 6%
PINTO BEANS, mature, raw <3> 193 g
(1 cup) 		4.1 29.9 121 91.1 2.4 41.3 2.1% 15.5% 47.2% 1.2% 21.4% 11%
SPLIT PEAS, raw <3> 197 g
(1 cup) 		15.8 50.2 119 68.8 2.3 48.4 8.0% 25.5% 34.9% 1.2% 24.6% 11%
SPLIT PEAS <2> 83 g est.
(1/2 cup) 		NA 8.1 20.7 12.6 0.4 8.2 NA *10% *15% *0.5% *10% NA
SOYBEANS, mature, raw <3> 186 g
(1 cup) 		NA 17.3 56.1 38.8 37.1 67.9 NA 9.3% 20.9% 19.9% 36.5% 9%
SOYBEANS, green <2> 83 g est.
(1/2 cup) 		NA 3.8 10.0 6.2 5.8 11.1 NA *5% *7% *7% *13% NA
TOFU, raw, firm <3> 126 g
(1/2 cup) 		NA 2.9 5.4 2.5 11.0 19.9 NA 2.3% 2.0% 8.7% 15.8% 70%
TOFU, firm <2> 126 g est.
(1/2 cup) 		NA 2.9 5.4 2.5 11.0 19.9 NA *2% *2% *9% *16% NA
1.
Product name 		2.
Serving Size 		3.
Sugars (g) 		4.
Fiber (g) 		5.
Total carbs (g) 		6.
Net carbs (g) 		7.
Total fats (g) 		8.
Protein (g) 		9.
% SugarS 		10.
% Fiber 		11.
% Net Carbs 		12.
% Fats 		13.
% Protein 		14.
% Moisture
ARTICHOKE, raw <3> 162 g
(1 large artichoke) 		1.6 8.7 17.0 8.3 0.2 5.3 1.0% 5.4% 5.1% 0.1% 3.3% 85%
ARTICHOKE <2> ? g est.
(1 whole artichoke) 		NA ? ? ? ? ? NA *?% *?% *?% *?% NA
ASPARAGUS, frozen, unprepared <3> 284 g
(1 package, 10 oz.) 		3.8 5.4 11.6 6.2 0.7 9.2 1.3% 1.9% 2.1% 0.25% 3.2% 92%
ASPARAGUS, frozen, steamed <2> 83 g est.
(1/2 cup) 		NA 1.4 4.4 2.9 0.4 2.7 NA *2% *3.5% *0.5% *3% NA
BEETS, raw <3> 136 g
(1 cup) 		9.2 3.8 13.0 9.2 0.2 2.2 6.8% 2.8% 6.8% 0.1% 1.6% 88%
BEETS, canned <2> 83 g est.
(1/2 cup) 		NA 1.4 6.1 4.7 0.1 0.8 NA *1.7% *5.7% *0.1% *1% NA
BEETS, sliced, canned [Food Lion brand] <1> 120 g
(1/2 cup) 		6 1 8 7 0 1 5% 1% 6% 0% < 1% NA
BROCCOLI, raw <3> 91 g
(1 cup, chopped) 		1.5 2.4 6.0 3.6 0.3 2.6 1.6% 2.6% 4.0% 0.3% 2.9% 89%
BROCCOLI, steamed <2> 83 g est.
(1/2 cup) 		NA 1.3 8.0 6.7 0.0 4.0 NA *1.5% *8% *0% *5% NA
BROCCOLI "flower clusters", raw <3> 71 g
(1 cup "flowerets") 		NA NA 3.7 NA 0.2 2.1 NA NA NA 0.3% 3.0% 91%
BROCCOLI florets, raw <2> 83 g est.
(1/2 cup) 		NA 1.1 1.9 0.8 0.1 1.1 NA *1.3% *1% *0.1% *1.3% NA
BROCCOLI florets, frozen [Tropicland brand, from Costco] <1> 85 g
(1 cup) 		1 2 4 2 0 2 1% 2% 2% 0% 2% NA
BROCCOLI, frozen, chopped, unprepared <3> 156 g
(1 cup) 		2.1 4.7 7.5 2.8 0.5 4.4 1.3% 3.0% 1.8% 0.3% 2.8% 91%
BROCCOLI, frozen chopped steamed <2> 83 g est.
(1/2 cup) 		NA 2.8 4.9 2.2 0.1 2.9 NA *3.3% *2.6% *0.1% *3.5% NA
BRUSSEL SPROUTS, raw <3> 88 g
(1 cup) 		1.9 3.3 7.9 4.6 0.3 3.0 2.2% 3.8% 5.2% 0.3% 3.4% 86%
BRUSSEL SPROUTS, steamed <2> 83 g est.
(1/2 cup) 		NA 2.0 6.8 4.7 0.4 2.0 NA *2.4% *5.7% *0.5% *2.4% NA
BRUSSEL SPROUTS, frozen [Pict Sweet] <1> 85 g
(6 brussel sprouts) 		2 3 8 5 0 3 2% 4% 6% 0% 4% NA
CABBAGE, green, raw <3> 89 g
(1 cup, chopped) 		0.5 0.3 0.8 0.5 0.0 0.2 0.6% 0.3% 0.6% 0.0% 0.2% 92%
CABBAGE, green, steamed <2> 83 g est.
(1/2 cup) 		NA 1.7 3.3 1.6 0.3 0.8 NA *2.0% *1.9% *?0.4% *1.0% NA
CABBAGE, red, raw <3> 89 g
(1 cup, chopped) 		3.5 1.9 6.6 4.7 0.1 1.3 3.9% 2.1% 5.3% 0.1% 1.5% 90%
CABBAGE, red, raw <2> 83 g est.
(1/2 cup) 		NA 0.7 2.1 1.4 0.1 0.5 NA *0.8% *1.7% *0.1% *0.6% NA
CARROT, raw <3> 128 g
(1 cup, chopped) 		5.8 3.6 12.3 8.7 0.3 1.2 4.5% 2.8% 6.8% 0.2% 0.9% 88%
CARROT, sliced, steamed <2> 83 g est.
(1/2 cup) 		NA 2.6 8.2 5.6 0.1 0.9 NA *3.1% *6.7% *0.1% *1.0% NA
CARROTS, raw ["Mercer Ranch" brand, from Costco] <1> 78 g
(typical: 7" long, 1.25" diameter) 		5 2 8 6 0 1 6% 3% 8% 0% 1% NA
CAULIFLOWER, raw <3> 100 g
(1 cup) 		2.4 2.5 5.3 2.8 0.1 2.0 2.4% 2.5% 2.8% 0.1% 2.0% 92%
CAULIFLOWER, steamed <2> 83 g est.
(1/2 cup) 		NA 1.7 2.6 0.9 0.3 1.1 NA *2.0% *1.1% *0.4% *1.3% NA
CELERY, raw <3> 101 g
(1 cup, chopped) 		1.8 1.2 3.0 1.8 0.2 0.7 1.8% 1.2% 1.8% 0.2% 0.7% 95%
CELERY, steamed <2> 83 g est.
(1/2 cup) 		NA 1.2 3.0 1.8 0.1 0.6 NA *1.4% *2.2% *0.1% *0.7% NA
COLLARD GREENS, canned ["Great Value" of Walmart] <1> 116 g
(1/2 cup) 		0 0 2 2 0 3 0% 0% 2% 0% 3% NA
CORN, sweet, yellow,raw <3> 154 g
(1 cup) 		5.0 4.2 29.3 25.1 1.8 5.0 3.2% 2.7% 16.3% 1.2% 3.2% 76%
CORN, frozen, kernels cut off cob, unprepared <3> 82 g
(1/2 cup) 		2.8 2.0 17.1 15.1 0.6 2.5 3.4% 2.4% 18.4% 0.7% 3.0% 75%
CORN, kernels <2> 83 g est.
(1/2 cup) 		NA 2.1 14.7 12.6 0.9 2.5 NA *2.5% *15% *1.1% *3.0% NA
CORNSTARCH <3> 128 g
(1 cup) 		0.0 1.2 117 115.8 0.1 0.3 0.0% 0.9% 90.5% 0.08% 0.2% 8%
CORN starch [Argo brand] <1> 8 g
(1 tbsp) 		< 1 < 1 7 6.x ? < 1 < 1 < 1% < 1% ~90% < 1% ? < 1% ? NA
CUCUMBER, with peel, raw <3> 52 g
(1/2 cup, slices) 		0.9 0.3 1.9 1.6 0.1 0.3 1.7% 0.6% 3.1% 0.2% 0.6% 95%
CUCUMBER, slices <2> 83 g est.
(1/2 cup) 		NA 0.4 1.4 1.0 0.1 0.4 NA *0.5% *1.2% *0.1% *0.5% NA
EGGPLANT, broiled <2> 83 g est.
(1/2 cup) 		NA 1.2 3.3 2.1 0.1 0.4 NA *1.4% *2.5% *0.1% *0.5% NA
GREEN BEANS, raw <3> 110 g
(1 cup) 		1.5 3.7 7.8 4.1 0.1 2.0 1.4% 3.4% 3.7% 0.1% 1.8% 90%
GREEN BEANS, steamed <2> 83 g est.
(1/2 cup) 		NA 2.0 4.9 2.9 0.2 1.2 NA *2.5% *3.5% *0.2% *1.4% NA
GREEN BEANS, frozen [Green Giant brand] <1> 78 g
(3/4 cup) 		2 2 5 3 0 1 3% 3% 4% 0% 1% NA
GREEN BEANS, canned [Harris Teeter brand] <1> 120 g
(1/2 cup) 		2 2 4 2 0 < 1 2% 2% 2% 0% 1% NA
LETTUCE, iceberg, raw <3> 55 g
(1 cup, chopped) 		1.0 0.6 1.6 1.0 0.1 0.5 1.8% 1.1% 1.8% 0.2% 0.9% 96%
LETTUCE, iceberg <2> 83 g est.
(1/2 cup) 		NA 0.4 0.6 0.2 0.1 0.3 NA *0.5% *0.2% *0.1% *0.4% NA
LETTUCE, romaine, raw <3> 47 g
(1 cup, chopped) 		0.6 0.9 1.5 0.5 0.1 0.6 1.3% 1.9% 1.1% 0.2% 1.3% 95%
LETTUCE, romaine <2> 83 g est.
(1/2 cup) 		NA 0.5 0.7 0.2 0.1 0.5 NA *0.6% *0.2% *0.1% *0.6% NA
LETTUCE, bib <2> 83 g est.
(1/2 cup) 		NA 0.3 0.7 0.4 0.1 0.4 NA *0.4% *0.5% *0.1% *0.5% NA
MIXED VEGGIES, frozen (green bean, carrot, pea, corn) <2> 124 g est.
(3/4 cup) 		NA 2.0 10.0 8.0 0.0 2.0 NA *0.2% *6.5% *0.0% *1.6% NA
MUSHROOM, portabella, raw <3> 86 g
(1 cup, diced) 		1.5 1.3 4.4 3.1 0.2 2.2 1.7% 1.5% 3.6% 0.2% 2.6% 91%
MUSHROOM, portabello <2> 112 g
(4 oz.) 		NA 1.7 5.8 4.1 0.2 2.8 NA *1.5% *3.7% *0.1% *2.5% NA
MUSHROOMS, raw <3> 70 g
(1 cup, pieces or slices) 		1.2 0.7 2.3 1.6 0.2 2.2 1.7% 1.0% 2.3% 0.3% 3.1% 92%
MUSHROOMS, whole, raw <2> 83 g est.
(1/2 cup) 		NA 0.6 2.0 1.4 0.2 1.4 NA *0.7% *1.7% *0.2% *1.7% NA
MUSHROOMS, shitake, cooked <2> 83 g est.
(1/2 cup) 		NA 1.5 10.4 8.8 0.2 1.1 NA 1.8% 10.6% 0.2% 1.3% NA
OKRA, raw <3> 100 g
(1 cup) 		1.2 3.2 7.0 3.8 0.1 2.0 1.2% 3.2% 3.8% 0.1% 2.0% 90%
OKRA, steamed <2> 83 g est.
(1/2 cup) 		NA 2.0 5.8 3.8 0.1 1.5 NA *2.4% *4.6% *0.1% *1.8% NA
OLIVES, ripe, canned, small to extra large <3> 100 g 0.0 3.2 6.3 3.1 10.7 0.8 0.0% 3.2% 3.1% 10.7% 0.8% 80%
OLIVES, black, canned, California ["Lindsay" brand, of Bell-Carter Foods Inc.] <1> 14 g
(3 olives) 		NA NA 1 NA 2.5 0 NA NA NA 18% 0% NA
ONIONS, raw <3> 160 g
(1 cup, chopped) 		6.8 2.2 16.2 14.0 0.1 1.5 4.2% 1.4% 8.8% 0.1% 0.9% 89%
ONIONS, chopped, raw <2> 83 g est.
(1/2 cup) 		NA 1.4 6.9 5.5 0.1 0.9 NA *1.7% *6.6% *0.1% *1.1% NA
PEAS, green, raw <3> 145 g
(1 cup) 		8.2 7.4 21.0 12.6 0.6 7.9 5.7% 5.1% 8.7% 0.4% 5.4% 79%
PEAS, green, frozen <2> 83 g est.
(1/2 cup) 		NA 3.4 9.9 6.5 0.3 3.8 NA *4.1% *7.8% *0.4% *4.6% NA
PEAS, green, frozen ["Tropicland" brand, from Costco] <1> 85 g
(2/3 cup) 		4 2 11 9 0 3 5% 2% 11% 0% 4% NA
PEAS, SNOW (pea pods) <2> 83 g est.
(1/2 cup) 		NA 2.2 5.6 3.4 0.2 2.6 NA *2.6% *4.1% *0.2% *3.1% NA
PEPPERS, sweet, green, raw <3> 149 g
(1 cup, chopped) 		3.6 2.5 6.9 4.4 0.3 1.3 2.4% 1.7% 3.0% 0.2% 0.9% 94%
PEPPERS, green, raw <2> 83 g est.
(1/2 cup) 		NA 1.3 4.8 3.5 0.1 0.7 NA *1.6% *4.2% *0.1% *0.8% NA
PEPPERS, sweet, red, raw <3> 149 g
(1 cup, chopped) 		6.0 3.0 9.0 6.0 0.4 1.5 4.0% 2.0% 4.0% 0.3% 1.0% 92%
PEPPERS, red, raw <2> 83 g est.
(1/2 cup) 		NA 1.5 4.8 3.3 0.1 0.7 NA *1.8% *4.0% *0.1% *0.8% NA
PEPPERS, green-red-and-yellow, frozen, with onions [Birds Eye brand] <1> 84 g
(1 cup) 		3 1 5 4 0 1 4% 1% 5% 0% 1% NA
POTATO, flesh & skin, raw <3> 369 g
(1 large potato) 		2.9 8.1 64.5 56.4 0.3 7.5 0.8% 2.2% 15.3% 0.1% 2.0% 79%
POTATO, flesh w/o skin, baked <3> 61 g
(1/2 cup) 		1.0 0.9 13.1 12.2 0.1 1.2 1.6% 1.5% 20.0% 0.2% 2.0% 75%
POTATO, baked <2> ? g est.
(1/2 small) 		NA 1.1 11.6 10.5 0.1 1.1 NA *?% *?% *?% *?% NA
POTATO, french fries, frozen, prepared <3> 50 g
(10 strips) 		NA 1.6 19.8 18.2 9.4 1.8 NA 3.2% 36.4% 18.8% 3.6% 35%
POTATO, french fries, frozen <2> ? g est.
(10 fries) 		NA 2.0 15.8 13.9 3.8 1.6 NA *?% *?% *?% *?% NA
POTATO, hash brown, frozen, prepared <3> 78 g
(1/2 cup) 		1.2 1.6 21.9 20.3 9.0 2.5 1.5% 2.1% 26.0% 11.5% 3.2% 56%
POTATO, hash brown, frozen, cooked <2> 83 g est.
(1/2 cup) 		NA 1.6 21.9 20.4 9.0 2.5 NA *1.9% *24.6% *10.8% *3.0% NA
POTATO, mashed w/o milk-butter <3> 210 g
(1 cup) 		NA 4.6 30.2 25.6 10.4 4.3 NA 2.2% 12.2% 5.0% 2.0% 77%
POTATO, mashed <2> 83 g est.
(1/2 cup) 		NA 1.0 23.0 22.0 9.0 3.0 NA *1.2% *26.5% *10.8% *3.6% NA
POTATO, boiled <2> 83 g est.
(1/2 cup) 		NA 1.4 15.6 14.2 0.1 1.3 NA *1.7% *17.1% *0.1% *1.6% NA
PUMPKIN, raw <3> 116 g
(1 cup, 1 inch cubes) 		1.6 0.6 7.5 6.9 0.1 1.2 1.4% 0.5% 5.9% 0.1% 1.0% 92%
PUMPKIN, boiled <2> 83 g est.
(1/2 cup) 		NA 1.4 6.0 4.6 0.1 0.9 NA *1.7% *5.5% *0.1% *1.1% NA
RADISHES, raw <3> 116 g
(1 cup, slices) 		2.5 1.9 4.4 2.5 0.1 0.8 2.2% 1.6% 2.2% 0.1% 0.7% 95%
RADISHES <2> ? g est.
(10) 		NA 0.7 1.6 0.9 0.2 0.3 NA *?% *?% *?% *?% NA
RUTABAGA, raw <3> 140 g
(1 cup, cubes) 		7.8 3.5 11.4 7.9 0.3 1.7 5.6% 2.5% 5.6% 0.2% 1.2% 90%
RUTABAGA, boiled <2> 83 g est.
(1/2 cup) 		NA 1.5 7.4 5.9 0.2 1.1 ?% *1.8% *7.1% *0.2% *1.3% NA
SAUERKRAUT, canned, low sodium <3> 142 g
(1 cup) 		2.5 3.6 6.2 2.6 0.1 1.3 1.8% 2.5% 1.8% 0.1% 0.9% 92%
SAUERKRAUT <2> 83 g est.
(1/2 cup) 		NA 3.0 5.1 2.1 0.2 1.1 NA *3.6% *2.5% *0.2% *1.3% NA
SCALLIONS (green ONIONS) <2> 83 g est.
(1/2 cup) 		NA 1.3 3.7 2.4 0.1 0.9 NA 1.6% 2.9% 0.1% 1.1% NA
SPINACH, frozen, chopped or leaf, unprepared <3> 156 g
(1 cup) 		1.4 4.8 6.8 2.0 1.2 6.1 0.9% 3.1% 1.3% 0.8% 3.9% 89%
SPINACH, frozen, steamed <2> 83 g est.
(1/2 cup) 		NA 2.9 5.1 2.2 0.2 3.0 NA *3.5% *2.6% *0.2% *3.6% NA
SPINACH, raw <3> 30 g
(1 cup) 		0.1 0.7 1.1 0.4 0.1 0.9 0.3% 2.3% 1.3% 0.3% 3.0% NA
SPINACH, raw <2> 83 g est.
(1/2 cup) 		NA 0.4 0.5 0.1 0.4 0.1 NA *0.5% *0.1% *0.5% *0.1% NA
SPINACH, chopped, frozen [Food Lion brand] <1> 83 g
(1/3 cup) 		< 1 1 3 2 0 2 1% 1% 2% 0% 2% NA
SPINACH, whole leaf, canned ["Great Value" of Walmart] <1> 115 g
(1/2 cup) 		0 3 5 2 1 5 0% 3% 2% 1% 4% NA
SPROUTS, ALFALFA, raw <2> 83 g est.
(1/2 cup) 		NA 0.4 0.6 0.2 0.1 0.7 NA *0.5% *0.2% *0.1% *0.8% NA
SPROUTS, BEAN, raw <2> 83 g est.
(1/2 cup) 		NA 1.0 3.1 2.1 0.0 1.6 NA *1.2% *2.5% *0% *1.9% NA
SQUASH, ACORN, raw <3> 140 g
(1 cup, cubes) 		NA 2.1 14.6 12.5 0.1 1.1 NA 1.5% 8.9% 0.07% 0.8% 88%
SQUASH, ACORN, baked <2> 83 g est.
(1/2 cup) 		NA 4.5 14.9 10.4 0.1 1.2 NA *5.4% *12.5% *0.1% *1.4% NA
SQUASH, BUTTERNUT, winter, raw <3> 140 g
(1 cup, cubes) 		3.1 2.8 16.4 13.6 0.1 1.4 2.2% 2.0% 9.7% 0.07% 1.0% 86%
SQUASH, BUTTERNUT, baked <2> 83 g est.
(1/2 cup) 		NA 2.9 10.8 7.9 0.1 0.9 NA *3.5% *9.5% *0.1% *1.1% NA
SQUASH, SPAGHETTI, winter, boiled <3> 155 g
(1 cup) 		3.9 2.2 10.0 7.8 0.4 1.0 2.5% 1.4% 5.0% 0.3% 0.65% 92%
SQUASH, SPAGHETTI, cooked <2> 83 g est.
(1/2 cup) 		NA 1.1 5.0 3.9 0.2 0.5 NA *1.3% *4.7% *0.2% *0.6% NA
SQUASH, summer, all varieties, raw <3> 113 g
(1 cup, sliced) 		2.5 1.2 3.8 2.6 0.2 1.4 2.2% 1.1% 2.3% 0.2% 1.2% 95%
SQUASH, YELLOW/summer, raw <2> 83 g est.
(1/2 cup) 		NA 1.1 2.5 1.4 0.1 0.7 NA *1.3% *1.7% *0.1% *0.8% NA
SQUASH, YELLOW, frozen, sliced [Pict Sweet brand] <1> 83 g
(2/3 cup) 		2 < 1 3 > 2 0 < 1 2% 1% 3% 0% 1% NA
SQUASH, ZUCCHINI, raw, with skin <3> 124 g
(1 cup, chopped) 		2.1 1.4 4.2 2.8 0.2 1.5 1.7% 1.1% 2.2% 0.2% 1.2% 95%
SQUASH, ZUCCHINI, raw <2> 83 g est.
(1/2 cup) 		NA 0.8 1.9 1.1 0.1 0.8 NA *1.0% *1.3% *0.1% *1.0% NA
SQUASH, ZUCCHINI, boiled, drained <3> 223 g
(1 cup) 		3.8 2.9 7.9 5.0 0.3 2.6 1.7% 1.3% 2.2% 0.1% 1.2% 95%
SQUASH, ZUCCHINI, steamed <2> 83 g est.
(1/2 cup) 		NA 1.1 2.6 1.5 0.1 1.1 NA *1.3% *1.8% *0.1% *1.3% NA
SWEET POTATO, baked <3> 180 g
(1 large) 		15.2 5.9 37.3 31.4 0.3 3.6 8.4% 3.3% 17.4% 0.17% 2.0% 76%
SWEET POTATO, baked <2> ? g est.
(1/2 medium) 		NA 1.7 13.8 12.1 0.1 1.0 NA *?% *?% *?% *?% NA
SWEET POTATO, raw <3> 133 g
(1 cup, cubes) 		5.6 4.0 26.8 22.8 0.1 2.1 4.2% 3.0% 17.1% 0.07% 1.6% 77%
SWEET POTATO, mashed <2> 83 g est.
(1/2 cup) 		NA 3.0 39.8 36.9 0.5 2.7 NA *3.6% *44% *0.6% *3.2% NA
TOMATO, CHERRY, raw <3> 149 g
(1 cup) 		3.9 1.8 5.8 4.0 0.3 1.3 2.6% 1.2% 2.7% 0.2% 0.9% 95%
TOMATO, CHERRY <2> ? g est.
(10) 		NA 1.9 7.9 6.0 0.6 1.4 NA *?% *?% *?% *?% NA
TOMATO, WHOLE, raw, year-round-average <3> 182 g
(1 large tomato) 		4.8 2.2 7.1 4.9 0.4 1.6 2.6% 1.2% 2.7% 0.2% 0.9% 95%
TOMATO, small <2> 85 g
(3 oz.) 		NA 1.0 4.2 3.2 0.3 0.8 NA *1.2% *3.8% *0.4% *0.9% NA
TOMATOES, WHOLE, canned [Harris Teeter brand] <1> 121 g
(1/2 cup) 		3 1 5 4 0 1 2.5% 1% 3.3% 0% 1% NA
TOMATO, DICED <2> 42 g est.
(1/4 cup) 		NA 0.5 2.5 2.0 0.0 0.5 NA *1.2% *4.8% *0.0% *1.2% NA
TOMATO PASTE, canned <3> 262 g
(1 cup) 		27.3 11.8 49.5 37.7 1.2 11.3 10.4% 4.5% 14.4% 0.46% 4.3% 73%
TOMATO PASTE <2> 28 g est.
(2 tbsp) 		NA 1.3 6.3 5.0 0.2 1.2 NA *4.6% *17.9% *0.7% *4.3% NA
TOMATO PASTE, canned [Food Lion brand] <1> 33 g
(2 tbsp) 		3 1 6 5 0 2 9% 3% 15% 0% 6% NA
TOMATO SAUCE, canned <3> 245 g
(1 cup) 		10.4 3.7 18.1 14.4 0.6 3.2 4.2% 1.5% 5.9% 0.24% 1.3% 89%
TOMATO SAUCE <2> 42 g est.
(1/4 cup) 		NA 0.5 4.0 3.5 0.0 1.0 NA *1.2% *8.3% *0.0% *2.4% NA
TOMATO SAUCE, canned [Hunt's] <1> 62 g
(1/4 cup) 		3 (added?) < 1 3 ~3 ? 0 1 ~5% ? < 2% < 5% 0% 2% NA
TOMATO, STEWED <2> 83 g est.
(1/2 cup) 		NA 1.0 9.0 8.0 0.0 1.0 NA *1.2% *9.6% *0.0% *1.2% NA
TOMATO JUICE, canned <3> 243 g
(1 cup) 		8.6 1.0 10.3 9.3 0.1 1.8 3.5% 0.41% 3.8% 0.04% 0.74% 94%
TOMATOES, STEWED, canned, sugar added [Hunt's] <1> 121 g
(1/2 cup) 		6 1 8 7 0 1 2.5% 1% 3.3% 0% 1% NA
TURNIPS, raw <3> 130 g
(1 cup, cubes) 		4.9 2.3 8.4 6.1 0.1 1.2 3.8% 1.8% 4.7% 0.08% 0.92% 92%
TURNIPS, boiled <3> 156 g
(1 cup, cubes) 		4.7 3.1 7.9 4.8 0.1 1.1 3.0% 2.0% 3.1% 0.06% 0.71% 94%
TURNIPS, boiled, mashed <2> 83 g est.
(1/2 cup) 		NA 2.3 5.6 3.3 0.1 0.8 NA *2.8% *4.0% *0.1% *1.0% NA
TURNIP GREENS, frozen, chopped <3> 82 g
(1/2 cup) 		NA 2.1 3.0 0.9 0.3 2.0 NA 2.6% 1.1% 0.4% 2.4% 93%
TURNIP GREENS, frozen, chopped <2> 83 g est.
(1/2 cup) 		NA 2.1 3.0 1.0 0.3 2.0 NA *2.5% *1.2% *0.4% *2.4% NA
TURNIP GREENS, raw <3> 55 g
(1 cup, chopped) 		0.4 1.8 3.9 2.1 0.2 0.8 0.7% 3.3% 3.8% 0.36% 1.5% 90%
TURNIP GREENS, raw, steamed <2> 83 g est.
(1/2 cup) 		NA 2.5 3.1 0.6 0.2 0.8 NA *3.0% *0.7% *0.2% *1.0% NA
TURNIP GREENS, canned ["Great Value" of WalMart] <1> 121 g
(1/2 cup) 		0 1 2 1 0 2 0% 1% 1% 0% 2% NA
WATER CHESTNUTS, chinese (matai),raw <3> 62 g
(1/2 cup, slices) 		3.0 1.9 14.8 12.9 0.1 0.9 4.8% 3.1% 20.8% 0.16% 1.5% 73%
WATER CHESTNUTS <2> 83 g est.
(1/2 cup) 		NA 1.8 8.7 7.0 0.0 0.6 NA *2.2% *8.4% *0.0% *0.7% NA
WATERCRESS, raw <3> 34 g
(1 cup, chopped) 		0.1 0.2 0.4 0.2 0.0 0.8 0.29% 0.59% 0.59% 0.0% 2.4% NA
WATERCRESS <2> 83 g est.
(1/2 cup) 		NA 0.2 0.2 0.0 0.0 0.4 NA *0.2% *0.0% *0.0% *0.5% NA
YAMS, raw <3> 150 g
(1 cup, cubes) 		0.7 6.1 41.8 35.7 0.3 2.3 0.47% 4.1% 23.8% 0.2% 1.5% 70%
YAMS, canned, mashed <2> 83 g est.
(1/2 cup) 		NA 2.2 29.7 27.5 0.3 2.5 NA *2.7% *33% *0.4% *3.0% NA

SOURCES OF DATA :

Most of the data for these tables comes from either

  1. the "Nutrition Facts" labels on food packages

  2. "gram counter" books like
    "Dr. Atkins' New Carbohydrate Gram Counter"

  3. the web site www.nutritiondata.com

    An alternative to the 'nutritiondata.com' site is the USDA nutrient (food composition) data base of the National Agricultural Library (NAL) at
    'ndb.nal.usda.gov'.

"<1>" with the 'Product Name', in column 1 of the tables, indicates that the data comes from a "Nutrition Facts" label.

"<2>" in column 1 indicates the data comes from the Atkins Gram Counter book.

"<3>" in column 1 indicates the data comes from the web site www.nutritiondata.com.

Much of the data there comes from U.S. Department of Agriculture studies.

Since the data in reference <3> is the most complete and the most precise, we use that data wherever possible.

But to corroborate that data (or at least indicate that it is "in the ballpark"), we include data from "Nutrition Facts" labels and data from the Atkins Gram Counter book.

Note, however, that

  1. The Atkins book did NOT break out "sugars" grams from "net carbs" --- apparently because Atkins feels that starches and sugars contribute equally to weight-gain, even though sugars are converted to triglycerides and fat somewhat more quickly than starch.

    So there is no "sugars" data in the rows marked with a "<2>".

  2. The Atkins book, like essentially all gram counter books, did NOT provide the serving size in grams --- instead leaving the size in cups or tablespoons or a piece-count.

    In most cases, estimates have to be made of the number of grams in the sample/serving size, in order to calculate percentages.

    Hence, we use "est." in the serving size (column 2) to indicate when an estimate was used to compute the percentages in rows marked with a "<2>".

    And we use an asterisk (*) in front of the percentages, to indicate that an estimated gram-size of the serving was used to compute the percentage.

The accuracy of these tables are not guaranteed --- especially since the data may come from sources that may, in fact, be in error --- for example, typographical errors.

Also, data from food labels, such as fat grams, may be truncated-to-zero due to the manufacturer/packager choosing a small serving size and/or an "aggressive rounding" method.

In the tables, "g" denotes grams.

"NA" means the data is not available from the source --- that is, from a "Nutrition Facts" label or a gram-counter book.

In most web browsers, when you hold the mouse cursor over a cell in these tables, a pop-up will tell you what type of data the cell contains --- NetCarb-grams, Percent-SugarS, or whatever.

This helps when the table heading is not in view.

NOTE on UNIQUENESS of these TABLES :

These tables differ from tables in essentially all "gram counter" books in several ways.

  • Serving sizes are shown in grams --- rather than cups, tablespoons, piece-count, etc.

  • This allows for computation of PERCENT-content ("intensity") of the basic nutrients of food labels --- sugarS, fiber, net-carbs, fats, proteins. This, in turn, allows us to better compare foods and food-groups for their relative contribution of these nutrients. In other words, by using percentages, we get rid of the variablity due to different serving sizes.

  • Many gram-counter books present only two or three of the five "Nutrition Facts" components --- sugarS, fiber, net-carbs, fats, proteins.

  • These tables show both sugars and net-carbs. This allows you to see how much of the net-carbs is due to sugars.

  • Water (moisture) content is presented.

  • We can use this data to "take the water out the picture" --- that is, we can calculate the percent of sugar/fiber/net-carbs/fats/proteins based on the dry weight of the food.

    This would REALLY "normalize" the data and provide for "apples to apples" comparisons, so to speak, of different foods and food groups.

The PERCENT-content data of these tables (and the observations made based upon those percentages) distinguish this site from sites like the nutritiondata.com site (as it existed in 2006, before being assimlated into the self.com site) and the U.S. Department of Agriculture 'Nutrition Database' site at ndb.nal.usda.gov.

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Page history:

Page was created 2006 May 31.

Page was changed 2012 May 06.
(Some reformatting.)

Page was changed 2019 Jul 31.
(Added css and javascript to try to handle text-size for smartphones, esp. in portrait orientation. Specified image width in percents to size the image according to width of the browser window. Some reformatting of text. Added some web links.)