Monkey Matters Nutritional Charts

Vegetables

Vegetables

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