Broccoli, cooked from frozen,
pieces 1 cup 185 50 6 0 0 0 0.1 0 10 94 1.1 44 350 74
Brussels sprouts, cooked from
raw 1 cup 155 60 4 1 0.2 0.1 0.4 0 13 56 1.9 33 111 96
Brussels sprouts, cooked from
frozen 1 cup 155 65 6 1 0.1 0 0.3 0 13 37 1.1 36 91 71
Cabbage, raw 1 cup 70 15 1 0 0 0 0.1 0 4 33 0.4 13 9 33
Cabbage, cooked 1 cup 150 30 1 0 0 0 0.2 0 7 50 0.6 29 13 36
Cabbage, Chinese, pak-choi,
cooked 1 cup 170 20 3 0 0 0 0.1 0 3 158 1.8 58 437 44
Cabbage, Chinese, pe-tsai, raw 1 cup 76 10 1 0 0 0 0.1 0 2 59 0.2 7 91 21
Cabbage, red, raw 1 cup 70 20 1 0 0 0 0.1 0 4 36 0.3 8 3 40
Cabbage, savoy, raw 1 cup 70 20 1 0 0 0 0 0 4 25 0.3 20 70 22
Carrots, raw, whole 1 carrot 72 30 1 0 0 0 0.1 0 7 19 0.4 25 2025 7
Carrots, raw, grated 1 cup 110 45 1 0 0 0 0.1 0 11 30 0.6 39 3094 10
Carrots, cooked from raw 1 cup 156 70 2 0 0.1 0 0.1 0 16 48 1.0 103 3830 4
Carrots, cooked from frozen 1 cup 146 55 2 0 0 0 0.1 0 12 41 0.7 86 2585 4
Carrots, canned 1 cup 146 35 1 0 0.1 0 0.1 0 8 37 0.9 352 2011 4
Cauliflower, raw 1 cup 100 25 2 0 0 0 0.1 0 5 29 0.6 15 2 72
Cauliflower, cooked from raw 1 cup 125 30 2 0 0 0 0.1 0 6 34 0.5 8 2 69
Cauliflower, cooked from frozen 1 cup 180 35 3 0 0.1 0 0.2 0 7 31 0.7 32 4 56
Celery, pascal type, raw, stalk 1 stalk 40 5 0 0 0 0 0 0 1 14 0.2 35 5 3
Celery, pascal type, raw, pieces 1 cup 120 20 1 0 0 0 0.1 0 4 43 0.6 106 15 8
Collards, cooked from raw 1 cup 190 25 2 0 0.1 0 0.2 0 5 148 0.8 36 422 19
Collards, cooked from frozen 1 cup 170 60 5 1 0.1 0.1 0.4 0 12 357 1.9 85 1017 45
Corn, cooked from raw, yellow 1 ear 77 85 3 1 0.2 0.3 0.5 0 19 2 0.5 13 17 5
Corn, cooked from raw, white 1 ear 77 85 3 1 0.2 0.3 0.5 0 19 2 0.5 13 0 5
Corn, cooked from frozen, yellow 1 ear 63 60 2 0 0.1 0.1 0.2 0 14 2 0.4 3 13 3
Corn, cooked from frozen, white 1 ear 63 60 2 0 0.1 0.1 0.2 0 14 2 0.4 3 0 3
Corn, cooked from frozen, yellow 1 cup 165 135 5 0 0 0 0.1 0 34 3 0.5 8 41 4
Corn, cooked from frozen, white 1 cup 165 135 5 0 0 0 0.1 0 34 3 0.5 8 0 4
Corn, canned, cream style, yellow 1 cup 256 185 4 1 0.2 0.3 0.5 0 46 8 1.0 730 25 12
Corn, canned, cream style, white 1 cup 256 185 4 1 0.2 0.3 0.5 0 46 8 1.0 730 0 12
Corn, canned, whole kernel,
yellow 1 cup 210 165 5 1 0.2 0.3 0.5 0 41 11 0.9 571 51 17
Corn, canned, whole kernel,
white 1 cup 210 165 5 1 0.2 0.3 0.5 0 41 11 0.9 571 0 17
Cucumber with peel 6 slices 28 5 0 0 0 0 0 0 1 4 0.1 1 1 1
Dandelion greens, cooked 1 cup 105 35 2 1 0.1 0 0.3 0 7 147 1.9 46 1229 19
Eggplant, cooked, steamed 1 cup 96 25 1 0 0 0 0.1 0 6 6 0.3 3 6 1
Endive, curly, raw 1 cup 50 10 1 0 0 0 0 0 2 26 0.4 11 103 3
Jerusalem-artichoke, raw 1 cup 150 115 3 0 0 0 0 0 26 21 5.1 6 3 6
Kale, cooked from raw 1 cup 130 40 2 1 0.1 0 0.3 0 7 94 1.2 30 962 53
Kale, cooked from frozen 1 cup 130 40 4 1 0.1 0 0.3 0 7 179 1.2 20 826 33
Kohlrabi, cooked 1 cup 165 50 3 0 0 0 0.1 0 11 41 0.7 35 6 89
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.
Appendix
501