Vegetables and Vegetable Products
Alfalfa seeds, sprouted, raw 1 cup 33 10 1 0 0 0 0.1 0 1 11 0.3 2 5 3
Artichokes, globe, cooked 1 artichoke 120 55 3 0 0 0 0.1 0 12 47 1.6 79 17 9
Asparagus, cooked from raw,
pieces 1 cup 180 45 5 1 0.1 0 0.2 0 8 43 1.2 7 149 49
Asparagus, cooked from raw,
spears 4 spears 60 15 2 0 0 0 0.1 0 3 14 0.4 2 50 16
Asparagus, cooked from
frozen, pieces 1 cup 180 50 5 1 0.2 0 0.3 0 9 41 1.2 7 147 44
Asparagus, cooked from
frozen, spears 4 spears 60 15 2 0 0.1 0 0.1 0 3 14 0.4 2 49 15
Asparagus, canned, spears 4 spears 80 10 1 0 0 0 0.1 0 2 11 0.5 278 38 13
Bamboo shoots, canned,
drained 1 cup 131 25 2 1 0.1 0 0.2 0 4 10 0.4 9 1 1
Beans, lima, thick seeds,
frozen, cooked 1 cup 170 170 10 1 0.1 0 0.3 0 32 37 2.3 90 32 22
Beans lima, baby, cooked from
frozen 1 cup 180 190 12 1 0.1 0 0.3 0 35 50 3.5 52 30 10
Beans, snap, raw, cooked, green 1 cup 125 45 2 0 0.1 0 0.2 0 10 58 1.6 4 83 12
Beans, snap, cooked from raw,
yellow 1 cup 125 45 2 0 0.1 0 0.2 0 10 58 1.6 4 10 12
Beans, snap, cooked from
frozen, green 1 cup 135 35 2 0 0 0 0.1 0 8 61 1.1 18 71 11
Beans, snap, cooked from
frozen, yellow 1 cup 135 35 2 0 0 0 0.1 0 8 61 1.1 18 15 11
Beans, snap, canned, green 1 cup 135 25 2 0 0 0 0.1 0 6 35 1.2 339 47 6
Beans, snap, canned, yellow 1 cup 135 25 2 0 0 0 0.1 0 6 35 1.2 339 14 6
Bean sprouts, mung, raw 1 cup 104 30 3 0 0 0 0.1 0 6 14 0.9 6 2 14
Bean sprouts, mung, cooked 1 cup 124 25 3 0 0 0 0 0 5 15 0.8 12 2 14
Beets, cooked, diced 1 cup 170 55 2 0 0 0 0 0 11 19 1.1 83 2 9
Beets, cooked, whole 2 beets 100 30 1 0 0 0 0 0 7 11 0.6 49 1 6
Beets, canned 1 cup 170 55 2 0 0 0 0.1 0 12 26 3.1 466 2 7
Beet greens, cooked 1 cup 144 40 4 0 0 0.1 0.1 0 8 164 2.7 347 734 36
Blackeye peas, cooked from raw 1 cup 165 180 13 1 0.3 0.1 0.6 0 30 46 2.4 7 105 3
Blackeye peas, cooked from
frozen 1 cup 170 225 14 1 0.3 0.1 0.5 0 40 39 3.6 9 13 4
Broccoli, raw 1 spear 151 40 4 1 0.1 0 0.3 0 8 72 1.3 41 233 141
Broccoli, cooked from raw,
spears 1 spear 180 50 5 1 0.1 0 0.2 0 10 82 2.1 20 254 113
Broccoli, cooked from raw,
pieces 1 cup 155 45 5 0 0.1 0 0.2 0 9 71 1.8 17 218 97
Broccoli, cooked from frozen,
spears 1 piece 30 10 1 0 0 0 0 0 2 15 0.2 7 57 12
Food Composition Table (continued)
Cal-
ories
Pro-
tein
(g)
Serving Size Food Item Weight
(g)
Fat (g) Satu-
rated
Fat (g)urated
Mono-
unsat-unsat-
Fat (g)Fat
Poly-
urated
(g)
Cho-
les-
terol
(g)
Car-
bohy-
drate
(g)
Cal-
cium
(mg)
Iron
(mg)
Sod-
ium
(mg)
Vita-
min C
(mg)
Vita-
min A
(g) μ μ
Copyright
Goodheart-Willcox
Co.,
Inc.
500
Adventures
in
Food
and
Nutrition