**The nutrition facts below were taken directly from the website of the United States Department of Agriculture. Percentages are based off a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.**
ARUGULA
ASPARAGUS
Serving: 1 cup chopped (10g)
Calories: 6
Total Fat: 0.2g
Cholesterol: 0mg
Sodium: 3mg
Potassium: 74mg
Total Carbohydrates: 1g
Fiber: 0.4g
Sugar: 0.4g
Protein: 0.6g
Vitamin A: 4%
Vitamin B6: 0%
Vitamin B12: 0%
Vitamin C: 2%
Vitamin D: 0%
Calcium: 1%
Iron: 0%
Magnesium: 1%
Serving: 1 cup chopped (134g)
Calories: 27
Total Fat: 0.2g
Cholesterol: 0mg
Sodium: 3mg
Potassium: 271mg
Total Carbohydrates: 5g
Fiber: 2.8g
Sugar: 2.5g
Protein: 2.5g
Vitamin A: 20%
Vitamin B6: 5%
Vitamin B12: 0%
Vitamin C: 12%
Vitamin D: 0%
Calcium: 3%
Iron: 16%
Magnesium: 4%
BEET
BLACK-EYED PEA
Serving: 1 cup chopped (136g)
Calories: 59
Total Fat: 0.2g
Cholesterol: 0mg
Sodium: 106mg
Potassium: 442mg
Total Carbohydrates: 13g
Fiber: 3.8g
Sugar: 9g
Protein: 2.2g
Vitamin A: 0%
Vitamin B6: 5%
Vitamin B12: 0%
Vitamin C: 11%
Vitamin D: 0%
Calcium: 2%
Iron: 6%
Magnesium: 7%
Serving: 1 cup (145g)
Calories: 130
Total Fat: 0.5g
Cholesterol: 0mg
Sodium: 6mg
Potassium: 625mg
Total Carbohydrates: 27g
Fiber: 7g
Sugar: 4.4g
Protein: 4.3g
Vitamin A: 23%
Vitamin B6: 5%
Vitamin B12: 0%
Vitamin C: 6%
Vitamin D: 0%
Calcium: 18%
Iron: 8%
Magnesium: 18%
BOK CHOY
BROCCOLI
Serving: 1 cup shredded (70g)
Calories: 9
Total Fat: 0.1g
Cholesterol: 0mg
Sodium: 46mg
Potassium: 176mg
Total Carbohydrates: 1.5g
Fiber: 0.7g
Sugar: 0.8g
Protein: 1.1g
Vitamin A: 62%
Vitamin B6: 5%
Vitamin B12: 0%
Vitamin C: 52%
Vitamin D: 0%
Calcium: 7%
Iron: 3%
Magnesium: 3%
Serving: 1 cup chopped (91g)
Calories: 31
Total Fat: 0.3g
Cholesterol: 0mg
Sodium: 30mg
Potassium: 288mg
Total Carbohydrates: 6g
Fiber: 2.4g
Sugar: 1.5g
Protein: 2.6g
Vitamin A: 11%
Vitamin B6: 10%
Vitamin B12: 0%
Vitamin C: 135%
Vitamin D: 0%
Calcium: 4%
Iron: 3%
Magnesium: 4%
BRUSSEL SPROUTS
CABBAGE
Serving: 1 cup chopped (88g)
Calories: 38
Total Fat: 0.3g
Cholesterol: 0mg
Sodium: 0mg
Potassium: 22mg
Total Carbohydrates: 8g
Fiber: 3.3g
Sugar: 1.9g
Protein: 3g
Vitamin A: 13%
Vitamin B6: 10%
Vitamin B12: 0%
Vitamin C: 124%
Vitamin D: 0%
Calcium: 3%
Iron: 6%
Magnesium: 5%
Serving: 1 cup chopped (89g)
Calories: 22
Total Fat: 0.1g
Cholesterol: 0mg
Sodium: 16mg
Potassium: 151mg
Total Carbohydrates: 5g
Fiber: 2.2g
Sugar: 2.8g
Protein: 1.1g
Vitamin A: 1%
Vitamin B6: 5%
Vitamin B12: 0%
Vitamin C: 54%
Vitamin D: 0%
Calcium: 3%
Iron: 2%
Magnesium: 2%
CARROT
CAULIFLOWER
Serving: 1 cup chopped (128g)
Calories: 53
Total Fat: 0.3g
Cholesterol: 0mg
Sodium: 88mg
Potassium: 410mg
Total Carbohydrates: 12g
Fiber: 3.6g
Sugar: 6g
Protein: 1.2g
Vitamin A: 427%
Vitamin B6: 10%
Vitamin B12: 0%
Vitamin C: 12%
Vitamin D: 0%
Calcium: 4%
Iron: 2%
Magnesium: 3%
Serving: 1 cup chopped (107g)
Calories: 27
Total Fat: 0.3g
Cholesterol: 0mg
Sodium: 32mg
Potassium: 320mg
Total Carbohydrates: 5g
Fiber: 2.1g
Sugar: 2g
Protein: 2.1g
Vitamin A: 0%
Vitamin B6: 10%
Vitamin B12: 0%
Vitamin C: 85%
Vitamin D: 0%
Calcium: 2%
Iron: 2%
Magnesium: 4%
CELERY
COLLARD GREEN
Serving: 1 cup chopped (101g)
Calories: 16
Total Fat: 0.2g
Cholesterol: 0mg
Sodium: 81mg
Potassium: 263mg
Total Carbohydrates: 3g
Fiber: 1.6g
Sugar: 1.8g
Protein: 0.7g
Vitamin A: 9%
Vitamin B6: 5%
Vitamin B12: 0%
Vitamin C: 5%
Vitamin D: 0%
Calcium: 4%
Iron: 1%
Magnesium: 2%
Serving: 1 cup chopped (36g)
Calories: 11
Total Fat: 0.2g
Cholesterol: 0mg
Sodium: 6mg
Potassium: 77mg
Total Carbohydrates: 2g
Fiber: 1.4g
Sugar: 0.2g
Protein: 1.1g
Vitamin A: 36%
Vitamin B6: 5%
Vitamin B12: 0%
Vitamin C: 21%
Vitamin D: 0%
Calcium: 8%
Iron: 1%
Magnesium: 2%
DULSE
GARBANZO BEAN (CHICKPEA)
Serving: 142g
Calories: 63
Total Fat: 0.5g
Cholesterol: 0mg
Sodium: 0mg
Potassium: 285mg
Total Carbohydrates: 15g
Fiber: 2.4g
Sugar: 11g
Protein: 1.5g
Vitamin A: 9%
Vitamin B6: 0%
Vitamin B12: 0%
Vitamin C: 12%
Vitamin D: 0%
Calcium: 0%
Iron: 2%
Magnesium: 3%
Serving: 1 cup (200g)
Calories: 729
Total Fat: 12g
Cholesterol: 0mg
Sodium: 48mg
Potassium: 1750mg
Total Carbohydrates: 121g
Fiber: 35g
Sugar: 21g
Protein: 15g
Vitamin A: 2%
Vitamin B6: 55%
Vitamin B12: 0%
Vitamin C: 13%
Vitamin D: 0%
Calcium: 21%
Iron: 69%
Magnesium: 57%
GARLIC
KALE
Serving: 1 clove (3g)
Calories: 5
Total Fat: 0g
Cholesterol: 0mg
Sodium: 1mg
Potassium: 12mg
Total Carbohydrates: 1g
Fiber: 0.1g
Sugar: 0g
Protein: 0.2g
Vitamin A: 0%
Vitamin B6: 0%
Vitamin B12: 0%
Vitamin C: 1%
Vitamin D: 0%
Calcium: 0%
Iron: 0%
Magnesium: 0%
Serving: 1 cup chopped (67g)
Calories: 33
Total Fat: 0.6g
Cholesterol: 0mg
Sodium: 25mg
Potassium: 329mg
Total Carbohydrates: 6g
Fiber: 2g
Sugar: 1.7g
Protein: 2.9g
Vitamin A: 133%
Vitamin B6: 10%
Vitamin B12: 0%
Vitamin C: 134%
Vitamin D: 0%
Calcium: 10%
Iron: 5%
Magnesium: 7%
LEEK
LENTIL
Serving: 1/2 cup chopped (44.5g)
Calories: 27
Total Fat: 0.2g
Cholesterol: 0mg
Sodium: 9mg
Potassium: 80mg
Total Carbohydrates: 7g
Fiber: 0.8g
Sugar: 1.7g
Protein: 0.7g
Vitamin A: 15%
Vitamin B6: 5%
Vitamin B12: 0%
Vitamin C: 9%
Vitamin D: 0%
Calcium: 3%
Iron: 5%
Magnesium: 3%
Serving: 1 cup cooked (198g)
Calories: 230
Total Fat: 0.8g
Cholesterol: 0mg
Sodium: 4mg
Potassium: 731mg
Total Carbohydrates: 40g
Fiber: 16g
Sugar: 3.6g
Protein: 18g
Vitamin A: 0%
Vitamin B6: 20%
Vitamin B12: 0%
Vitamin C: 5%
Vitamin D: 0%
Calcium: 3%
Iron: 36%
Magnesium: 17%
LETTUCE (ROMAINE)
LIMA BEAN
Serving: 1 cup chopped (47g)
Calories: 8
Total Fat: 0.1g
Cholesterol: 0mg
Sodium: 4mg
Potassium: 116mg
Total Carbohydrates: 1.5g
Fiber: 1g
Sugar: 0.6g
Protein: 0.6g
Vitamin A: 81%
Vitamin B6: 0%
Vitamin B12: 0%
Vitamin C: 3%
Vitamin D: 0%
Calcium: 1%
Iron: 2%
Magnesium: 1%
Serving: 1 cup cooked (188g)
Calories: 217
Total Fat: 0.7g
Cholesterol: 0mg
Sodium: 4mg
Potassium: 955mg
Total Carbohydrates: 19g
Fiber: 13g
Sugar: 5g
Protein: 15g
Vitamin A: 0%
Vitamin B6: 15%
Vitamin B12: 0%
Vitamin C: 0%
Vitamin D: 0%
Calcium: 3%
Iron: 25%
Magnesium: 20%
MUNG BEAN
NORI
Serving: 1 cup cooked (202g)
Calories: 213
Total Fat: 0.8g
Cholesterol: 0mg
Sodium: 4mg
Potassium: 537mg
Total Carbohydrates: 39g
Fiber: 15g
Sugar: 4g
Protein: 14g
Vitamin A: 0%
Vitamin B6: 5%
Vitamin B12: 0%
Vitamin C: 3%
Vitamin D: 0%
Calcium: 5%
Iron: 15%
Magnesium: 24%
Serving: 10 sheets (26g)
Calories: 9
Total Fat: 0.1g
Cholesterol: 0mg
Sodium: 12mg
Potassium: 93mg
Total Carbohydrates: 1.3g
Fiber: 0.1g
Sugar: 0.1g
Protein: 1.5g
Vitamin A: 27%
Vitamin B6: 0%
Vitamin B12: 0%
Vitamin C: 16%
Vitamin D: 0%
Calcium: 1%
Iron: 2%
Magnesium: 0%
OKRA
ONION
Serving: 100g cooked
Calories: 22
Total Fat: 0.2g
Cholesterol: 0mg
Sodium: 6mg
Potassium: 135mg
Total Carbohydrates: 4.5g
Fiber: 2.5g
Sugar: 2.4g
Protein: 1.9g
Vitamin A: 5%
Vitamin B6: 10%
Vitamin B12: 0%
Vitamin C: 27%
Vitamin D: 0%
Calcium: 7%
Iron: 1%
Magnesium: 9%
Serving: 1/2 cup chopped (80g)
Calories: 32
Total Fat: 0.1g
Cholesterol: 0mg
Sodium: 3mg
Potassium: 117mg
Total Carbohydrates: 8g
Fiber: 1.4g
Sugar: 3.5g
Protein: 0.9g
Vitamin A: 0%
Vitamin B6: 5%
Vitamin B12: 0%
Vitamin C: 9%
Vitamin D: 0%
Calcium: 1%
Iron: 1%
Magnesium: 2%
PEA
POTATO (Russet/Idaho)
Serving: 1 cup cooked (160g)
Calories: 135
Total Fat: 0.4g
Cholesterol: 0mg
Sodium: 5mg
Potassium: 434mg
Total Carbohydrates: 25g
Fiber: 9g
Sugar: 9g
Protein: 9g
Vitamin A: 25%
Vitamin B6: 15%
Vitamin B12: 0%
Vitamin C: 37%
Vitamin D: 0%
Calcium: 4%
Iron: 13%
Magnesium: 15%
Serving: 1 med. size baked (173g)
Calories: 161
Total Fat: 0.2g
Cholesterol: 0mg
Sodium: 17mg
Potassium: 926mg
Total Carbohydrates: 37g
Fiber: 3.8g
Sugar: 2g
Protein: 4.3g
Vitamin A: 0%
Vitamin B6: 25%
Vitamin B12: 0%
Vitamin C: 27%
Vitamin D: 0%
Calcium: 2%
Iron: 10%
Magnesium: 12%
RADICCHIO
RADISH
Serving: 1 cup shredded (40g)
Calories: 9
Total Fat: 0.1g
Cholesterol: 0mg
Sodium: 9mg
Potassium: 121mg
Total Carbohydrates: 1.8g
Fiber: 0.4g
Sugar: 0.2g
Protein: 0.6g
Vitamin A: 0%
Vitamin B6: 0%
Vitamin B12: 0%
Vitamin C: 5%
Vitamin D: 0%
Calcium: 0%
Iron: 1%
Magnesium: 1%
Serving: 1 cup sliced (116g)
Calories: 18
Total Fat: 0.1g
Cholesterol: 0mg
Sodium: 45mg
Potassium: 270mg
Total Carbohydrates: 3.9g
Fiber: 1.9g
Sugar: 2.2g
Protein: 0.8g
Vitamin A: 9%
Vitamin B6: 5%
Vitamin B12: 0%
Vitamin C: 28%
Vitamin D: 0%
Calcium: 2%
Iron: 2%
Magnesium: 3%
SOYBEAN
SPINACH
Serving: 1 cup boiled (172g)
Calories: 298
Total Fat: 15g
Cholesterol: 0mg
Sodium: 2mg
Potassium: 886mg
Total Carbohydrates: 17g
Fiber: 10g
Sugar: 5g
Protein: 29g
Vitamin A: 0%
Vitamin B6: 20%
Vitamin B12: 0%
Vitamin C: 4%
Vitamin D: 0%
Calcium: 17%
Iron: 48%
Magnesium: 37%
Serving: 1 cup chopped (30g)
Calories: 7
Total Fat: 0.1g
Cholesterol: 0mg
Sodium: 24mg
Potassium: 167mg
Total Carbohydrates: 1.1g
Fiber: 0.7g
Sugar: 0.1g
Protein: 0.9g
Vitamin A: 56%
Vitamin B6: 5%
Vitamin B12: 0%
Vitamin C: 14%
Vitamin D: 0%
Calcium: 3%
Iron: 4%
Magnesium: 6%
SWEET POTATO
SWISS CHARD
Serving: 1 medium size (130g)
Calories: 112
Total Fat: 0.1g
Cholesterol: 0mg
Sodium: 72mg
Potassium: 438mg
Total Carbohydrates: 26g
Fiber: 3.9g
Sugar: 5g
Protein: 2g
Vitamin A: 368%
Vitamin B6: 15%
Vitamin B12: 0%
Vitamin C: 5%
Vitamin D: 0%
Calcium: 3%
Iron: 4%
Magnesium: 8%
Serving: 1 cup chopped (36g)
Calories: 7
Total Fat: 0.1g
Cholesterol: 0mg
Sodium: 77mg
Potassium: 136mg
Total Carbohydrates: 1.3g
Fiber: 0.6g
Sugar: 0.4g
Protein: 0.6g
Vitamin A: 44%
Vitamin B6: 0%
Vitamin B12: 0%
Vitamin C: 18%
Vitamin D: 0%
Calcium: 1%
Iron: 3%
Magnesium: 7%
WASABI
WATERCRESS
Serving: 1 root (169g)
Calories: 184
Total Fat: 1.1g
Cholesterol: 0mg
Sodium: 29mg
Potassium: 960mg
Total Carbohydrates: 40g
Fiber: 13g
Sugar: 1g
Protein: 8g
Vitamin A: 1%
Vitamin B6: 25%
Vitamin B12: 0%
Vitamin C: 118%
Vitamin D: 0%
Calcium: 21%
Iron: 9%
Magnesium: 29%
Serving: 1 cup chopped (34g)
Calories: 4
Total Fat: 0g
Cholesterol: 0mg
Sodium: 14mg
Potassium: 112mg
Total Carbohydrates: 0.4g
Fiber: 0.2g
Sugar: 0.1g
Protein: 0.8g
Vitamin A: 21%
Vitamin B6: 0%
Vitamin B12: 0%
Vitamin C: 24%
Vitamin D: 0%
Calcium: 4%
Iron: 0%
Magnesium: 1%