Monkey Matters Nutritional Charts
Vegetables |
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Vegetables |
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Food |
Serving |
Carbohydrates |
Dietary Fiber |
Calories |
Protein |
Total Fat |
Alfalfa sprouts |
1/2 cup raw |
0.6 g |
N/A |
5 |
0.7 g |
0.1 g |
Amaranth leaves |
1/2 cup, boiled |
2.7 g |
N/A |
14 |
1.4 g |
0.1 g |
Artichoke hearts |
1/2 cup, boiled |
9.4 g |
4.4 g |
42 |
2.9 g |
0.1 g |
Asparagus |
1/2 cup, boiled |
4.0 g |
1.5 g |
23 |
2.3 g |
0.3 g |
Bamboo shoots, canned |
1 cup slices, drained |
4.2 g |
3.9 g |
25 |
2.3 g |
0.5 g |
Beets |
1/2 cup slices, boiled |
5.7 g |
1.4 g |
26 |
0.9 g |
Trace |
Broccoli |
1/2 cup, chopped, boiled |
4.0 g |
2.0 g |
22 |
2.3 g |
0.3 g |
Brussels sprouts |
1/2 cup, boiled |
6.8 g |
3.4 g |
30 |
2.0 g |
0.4 g |
Cabbage, celery |
1/2 cup, shredded, boiled |
1.4 g |
1.0 g |
8 |
0.9 g |
0.1 g |
Cabbage, Chinese |
1/2 cup, shredded, boiled |
1.5 g |
1.4 g |
10 |
1.3 g |
0.1 g |
Cabbage, common |
1/2 cup, shredded, boiled |
3.6 g |
1.8 g |
16 |
0.7 g |
0.2 g |
Cabbage, red |
1/2 cup, shredded, boiled |
3.5 g |
1.8 g |
16 |
0.8 g |
0.2 g |
Cabbage, savoy |
1/2 cup, shredded, boiled |
4.0 g |
2.3 g |
18 |
1.3 g |
0.1 g |
Carrot |
1 (about 2 1/2 oz.), raw |
7.3 g |
2.3 g |
31 |
0.7 g |
0.1 g |
Cassava |
3 1/2 oz., raw |
26.9 g |
N/A |
120 |
3.1 g |
0.4 g |
Cauliflower |
3 florets (2 oz.), raw |
2.8 g |
1.3 g |
13 |
1.1 g |
0.1 g |
Celeriac |
3 1/2 oz., boiled |
5.9 g |
1.8 g |
25 |
1.0 g |
0.2 g |
Celery |
1/2 cup, diced, raw |
2.2 g |
1.0 g |
10 |
0.5 g |
0.1 g |
Chicory |
1/2 cup, chopped, raw |
4.2 g |
3.6 g |
21 |
1.5 g |
0.3 g |
Chives |
1 Tbsp., chopped, raw |
0.1 g |
0.1 g |
1 |
0.1 g |
Trace |
Corn, sweet yellow |
Kernels from 1 ear, boiled |
19.3 g |
2.9 g |
83 |
2.6 g |
1.0 g |
Cucumber |
1/2 (about 5 oz.), raw |
4.4 g |
1.5 g |
20 |
0.8 g |
0.2 g |
Eggplant |
1/2 cup, cubed, boiled |
3.2 g |
1.2 g |
13 |
0.4 g |
0.1 g |
Endive |
1/2 cup, chopped, raw |
0.8 g |
0.5 g |
4 |
0.3 g |
0.1 g |
Garden cress |
1/2 cup, raw |
1.4 g |
0.3 g |
8 |
0.7 g |
0.2 g |
Garlic |
1 clove, raw |
1.0 g |
Trace |
4 |
0.2 g |
Trace |
Ginger root |
1 Tbsp., raw |
0.9 g |
0.1 g |
4 |
0.1 g |
0.1 g |
Greens, beet |
1/2 cup, boiled |
3.9 g |
2.1 g |
19 |
1.9 g |
0.1 g |
Greens, collard |
1/2 cup, chopped, boiled |
3.9 g |
1.3 g |
17 |
0.9 g |
0.1 g |
Greens, dandelion |
1/2 cup, chopped, boiled |
3.3 g |
1.5 g |
17 |
1.0 g |
0.3 g |
Greens, mustard |
1/2 cup, chopped, boiled |
1.5 g |
1.4 g |
11 |
1.6 g |
0.2 g |
Greens, turnip |
1/2 cup, chopped, boiled |
3.1 g |
2.2 g |
14 |
0.8 g |
0.2 g |
Jerusalem artichokes |
1/2 cup slices, raw |
13.1 g |
1.2 g |
57 |
1.5 g |
Trace |
Kale |
1/2 cup, chopped, boiled |
3.7 g |
1.3 g |
18 |
1.2 g |
0.3 g |
Kelp |
1 oz., raw |
2.7 g |
0.1 g |
12 |
0.5 g |
0.2 g |
Kohlrabi |
1/2 cup slices, boiled |
5.5 g |
0.9 g |
24 |
1.5 g |
0.1 g |
Lamb’s-quarters |
1/2 cup, chopped, boiled |
4.5 g |
1.9 g |
29 |
2.9 g |
0.6 g |
Laver |
1 oz, raw |
1.4 g |
N/A |
10 |
1.6 g |
0.1 g |
Leeks |
1/2 cup, chopped, boiled |
4.0 g |
1.3 g |
16 |
0.4 g |
0.1 g |
Lettuce, butterhead |
1 cup, shredded, raw |
1.0 g |
0.4 g |
5 |
0.5 g |
0.1 g |
Lettuce, iceberg |
1 cup, shredded, raw |
2.8 g |
1.4 g |
18 |
1.4 g |
0.3 g |
Lettuce, looseleaf |
1 cup, shredded, raw |
2.0 g |
1.0 g |
10 |
0.7 g |
0.2 g |
Lettuce, romaine |
1 cup, shredded, raw |
1.3 g |
1.0 g |
9 |
0.9 g |
0.1 g |
Mushrooms |
1/2 cup pieces, boiled |
4.0 g |
1.7 g |
21 |
1.7 g |
0.4 g |
Okra |
1/2 cup slices, boiled |
5.8 g |
2.6 g |
26 |
1.5 g |
0.1 g |
Onions |
1/2 cup chopped, boiled |
6.9 g |
1.3 g |
30 |
0.9 g |
0.1 g |
Parsley |
1/2 cup, chopped, raw |
2.1 g |
1.3 g |
10 |
0.7 g |
0.1 g |
Parsnips |
1/2 cup slices, boiled |
15.2 g |
3.8 g |
63 |
1.0 g |
0.2 g |
Peppers, chili |
1 Tbsp., raw |
0.9 g |
0.1 g |
4 |
0.2 g |
Trace |
Peppers, green bell |
1/2 cup, chopped, raw |
3.2 g |
0.8 g |
14 |
0.5 g |
0.1 g |
Peppers, red bell |
1/2 cup, chopped, raw |
3.2 g |
0.8 g |
14 |
0.5 g |
0.1 g |
Potato |
1 (about 7 oz.), baked |
51.0 g |
2.2 g |
220 |
4.7 g |
0.2 g |
Pumpkin, canned |
1/2 cup |
9.9 g |
3.4 g |
41 |
1.3 g |
0.3 g |
Purslane |
1/2 cup, boiled |
2.0 g |
N/A |
10 |
0.9 g |
0.1 g |
Radishes |
1/2 cup slices, raw |
2.0 g |
1.3 g |
10 |
0.4 g |
0.3 g |
Rhubarb |
1 cup, diced, raw |
5.5 g |
2.2 g |
26 |
1.1 g |
0.2 g |
Rutabagas |
1/2 cup cubes, boiled |
6.6 g |
2.0 g |
29 |
0.9 g |
0.2 g |
Salsify |
1/2 cup slices, boiled |
10.5 g |
2.1 g |
46 |
1.9 g |
0.1 g |
Scallions |
1/2 cup, chopped, raw |
3.7 g |
1.2 g |
16 |
0.9 g |
0.1 g |
Shallots |
1 Tbsp., chopped, raw |
1.7 g |
0.2 g |
7 |
0.3 g |
Trace |
Spinach |
1/2 cup, boiled |
3.4 g |
2.0 g |
21 |
2.7 g |
0.2 g |
Squash, acorn |
1/2 cup cubes, baked |
14.9 g |
2.9 g |
57 |
1.1 g |
0.1 g |
Squash, butternut |
1/2 cup cubes, baked |
10.7 g |
2.9 g |
41 |
0.9 g |
0.1 g |
Squash, crookneck, or straightneck |
1/2 cup slices, boiled |
3.9 g |
1.3 g |
18 |
0.8 g |
0.3 g |
Squash, hubbard |
1/2 cup cubes, baked |
11.0 g |
2.9 g |
51 |
3.0 g |
0.6 g |
Squash, spaghetti |
1 cup, boiled/baked |
10.0 g |
2.2 g |
45 |
1.0 g |
0.4 g |
Squash, zucchini |
1/2 cup slices, boiled |
3.5 g |
1.3 g |
14 |
0.6 g |
0.1 g |
Sweet potato |
1 (about 4 oz.) baked |
27.7 g |
3.4 g |
117 |
2.0 g |
0.1 g |
Swiss chard |
1/2 cup, chopped, boiled |
3.6 g |
1.8 g |
18 |
1.7 g |
0.1 g |
Tomato |
1 (about 4 oz.), raw |
5.7 g |
1.6 g |
26 |
1.1 g |
0.4 g |
Turnips |
1/2 cup cues, boiled |
3.8 g |
1.6 g |
14 |
0.6 g |
0.1 g |
Wakame |
1 oz., raw |
2.5 g |
0.1 g |
13 |
0.8 g |
0.2 g |
Water chestnuts, canned |
1/2 cup slices |
8.7 g |
1.5 g |
35 |
0.6 g |
Trace |
Watercress |
1/2 cup, chopped, raw |
0.2 g |
0.4 g |
2 |
0.4 g |
Trace |
Yams |
1/2 cup cubes, boiled/baked |
18.7 g |
2.7 g |
79 |
1.0 g |
0.1 g |
