Lettuce, butterhead, raw, head 1 head 163 20 2 0 0 0 0.2 0 4 52 0.5 8 158 13
Lettuce, butterhead, raw, leaves 1 leaf 15 0 0 0 0 0 0 0 0 5 0 1 15 1
Lettuce, crisp head, raw, head 1 head 539 70 5 1 0.1 0 0.5 0 11 102 2.7 49 178 21
Lettuce, crisp head, raw, wedge 1 wedge 135 20 1 0 0 0 0.1 0 3 26 0.7 12 45 5
Lettuce, crisp head, raw, pieces 1 cup 55 5 1 0 0 0 0.1 0 1 10 0.3 5 18 2
Lettuce, loose leaf 1 cup 56 10 1 0 0 0 0.1 0 2 38 0.8 5 106 10
Mushrooms, raw 1 cup 70 20 1 0 0 0 0.1 0 3 4 0.9 3 0 2
Mushrooms, cooked 1 cup 156 40 3 1 0.1 0 0.3 0 8 9 2.7 3 0 6
Mushrooms, canned 1 cup 156 35 3 0 0.1 0 0.2 0 8 17 1.2 663 0 0
Mustard greens, cooked 1 cup 140 20 3 0 0 0.2 0.1 0 3 104 1.0 22 424 35
Okra pods, cooked 8 pods 85 25 2 0 0 0 0 0 6 54 0.4 4 49 14
Onions, raw, chopped 1 cup 160 55 2 0 0.1 0.1 0.2 0 12 40 0.6 3 0 13
Onions, raw, sliced 1 cup 115 40 1 0 0.1 0 0.1 0 8 29 0.4 2 0 10
Onions, raw, cooked, drained 1 cup 210 60 2 0 0.1 0 0.1 0 13 57 0.4 17 0 12
Onions, spring, raw 6 onions 30 10 1 0 0 0 0 0 2 18 0.6 1 150 14
Onion rings, breaded, frozen 2 rings 20 80 1 5 1.7 2.2 1.0 0 8 6 0.3 75 5 0
Parsley, raw 10 sprigs 10 5 0 0 0 0 0 0 1 13 0.6 4 52 9
Parsley, freeze-dried 1 tbsp. 0.40 0 0 0 0 0 0 0 0 1 0.2 2 25 1
Parsnips, cooked 1 cup 156 125 2 0 0.1 0.2 0.1 0 30 58 0.9 16 0 20
Peas with edible pods, cooked 1 cup 160 65 5 0 0.1 0 0.2 0 11 67 3.2 6 21 77
Peas, green, canned 1 cup 170 115 8 1 0.1 0.1 0.3 0 21 34 1.6 372 131 16
Peas, green, cooked from frozen 1 cup 160 125 8 0 0.1 0 0.2 0 23 38 2.5 139 107 16
Peppers, hot chili, raw, red 1 pepper 45 20 1 0 0 0 0 0 4 8 0.5 3 484 109
Peppers, hot chili, raw, green 1 pepper 45 20 1 0 0 0 0 0 4 8 0.5 3 35 109
Peppers, sweet, raw, green 1 pepper 74 20 1 0 0 0 0.2 0 4 4 0.9 2 39 95
Peppers, sweet, raw, red 1 pepper 74 20 1 0 0 0 0.2 0 4 4 0.9 2 422 141
Peppers, sweet, cooked, green 1 pepper 73 15 0 0 0 0 0.1 0 3 3 0.6 1 28 81
Peppers, sweet, cooked, red 1 pepper 73 15 0 0 0 0 0.1 0 3 3 0.6 1 274 121
Potatoes, baked with skin 1 potato 202 220 5 0 0.1 0 0.1 0 51 20 2.7 16 0 26
Potatoes, baked flesh only 1 potato 156 145 3 0 0 0 0.1 0 34 8 0.5 8 0 20
Potatoes, boiled 1 potato 135 115 2 0 0 0 0.1 0 27 11 0.4 7 0 10
Potatoes, french-fries, frozen,
baked 10 strips 50 110 2 4 2.1 1.8 0.3 0 17 5 0.7 16 0 5
Potatoes, french-fries, frozen,
fried 10 strips 50 160 2 8 2.5 1.6 3.8 0 20 10 0.4 108 0 5
Potatoes, au gratin, mix 1 cup 245 230 6 10 6.3 2.9 0.3 12 31 203 0.8 1076 76 8
Potatoes, au gratin, home-made 1 cup 245 325 12 19 11.6 5.3 0.7 56 28 292 1.6 1061 93 24
Potatoes, hashed brown, frozen 1 cup 156 340 5 18 7.0 8.0 2.1 0 44 23 2.4 53 0 10
Potatoes, mashed, home-made 1 cup 210 160 4 1 0.7 0.3 0.1 4 37 55 0.6 636 12 14
Potatoes, mashed, from
dehydrated mix 1 cup 210 235 4 12 7.2 3.3 0.5 29 32 103 0.5 697 44 20
Potato salad 1 cup 250 360 7 21 3.6 6.2 9.3 170 28 48 1.6 1323 83 25
Potatoes, scalloped, mix 1 cup 245 230 5 11 6.5 3.0 0.5 27 31 88 0.9 835 51 8
Potatoes, scalloped, home-made 1 cup 245 210 7 9 5.5 2.5 0.4 29 26 140 1.4 821 47 26
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.
502
Adventures
in
Food
and
Nutrition