**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%

© 2023 by Name of Site. Proudly created with Wix.com

  • Instagram Social Icon