Thursday, July 19, 2012

Veggies and Nutrition

Here's a list of some common veggies and their nutritional values:

* I used Calorie King for where I got my info - and rounded to the nearest 0.5 grams *


Yes, I know that botanically tomatoes and cucumbers are fruits...but culinarily they are used as veg, so I  included them

Leafy Greens (serving size 2 cups, uncooked)

Arugula
10 cal / 0g Fat / 1.5g Carb / .5g Fiber / 1g Protein

Spinach
14 cal / 0g Fat / 2g Carb / 1g Fiber / 2g Protein

Romaine Lettuce
16 cal / 0g Fat / 3g Carb / 2g Fiber / 1g Protein

Watercress
7 cal / 0g Fat / 1g Carb / 0.5g Fiber / 1.5g Protein

Kale
67 cal / 1g Fat / 13.4g Carb / 2.5g Fiber / 4.5g Protein 

Bulb Veggies


Garlic (1 clove)
4 cal / 0g Fat / 1g Carb / 0g Fiber / 0g Protein

Onion (1/4 cup = 1 oz)
12 cal / 0g Fat / 3g Carb / 0.5g Fiber / 0.5g Protein

Leeks (1/3 cup = 1 oz)
12 cal / 0g Fat / 4g Carb / 0.5g Fiber / 0.5g Protein

Fennel (1/3 cup = 1 oz)
9 cal / 0g Fat / 2g Carb / 1g Fiber / 0.5g Protein

Other Veggies (uncooked)


Asparagus (4 spears)
13 cal / 0g Fat / 2.5g Carb / 1g Fiber / 1.5g Protein

Celery (3 stalks)
17 cal / 0g Fat / 4g Carb / 2g Fiber / 1g Protein

Brussels Sprouts (1 cup = 3 oz)
38 cal / 0.5g Fat / 8g Carb / 3.5g Fiber / 3g Protein

Carrot (1 medium = 2 oz)
25 cal / 0g Fat / 6g Carb / .5g Protein

Artichoke Hearts (8.5 oz can)
55 cal / 0g Fat / 13g Carb / 3.5g Fiber / 2g Protein

Cauliflower (1 cup = 3.5 oz)
25 cal / 0g Fat / 5.5g Carb / 2.5g Fiber / 2g Protein

Broccoli (6 florets)
48 cal / .5g Fat / 9.5g Carb / 4.5g Fiber / 4g Protein

Zucchini (1 medium = 7 oz)
31 cal / .5g Fat / 6.5g Carb / 2g Fiber / 2.5g Protein

Bell Pepper (1 medium = 4 oz)
24 cal / 0g Fat / 5.5g Carb / 2g Fiber / 1g Protein

Green Beans (20 beans)
34 cal / 0g Fat / 8g Carb / 3.5g Fiber / 2g Protein

Turnips (1 cup)
36 cal / 0g Fat / 8.5g Carb / 2.5g Fiber / 1g Protein

Mushrooms (1 cup = 3 oz)
19 cal / 0g Fat / 3.5g Carb / .5g Fiber / 2g protein

Tomatoes (1 small = 3 oz)
16 cal / 0g Fat / 3.5g Carb / 1g Fiber / 1g Protein

Cabbage (1 cup shredded = 2.5 oz)
17 cal / 0g Fat / 4g Carb / 1.5g Fiber / 1g Protein

Cucumber (1 medium = 7 oz)
24 cal / .5g Fat / 4.5g Carb / 1.5g Fiber / 1g Protein

Eggplant (1 cup = 3 oz)
20 cal / 0g Fat / 5g Carb / 3g Fiber / 1g Protein

Spaghetti Squash (1 cup = 3.5 oz)
31 cal / .5g Fat / 7g Carb / 2g Fiber / .5g Protein



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