What vegetables are highest in protein?

The highest protein vegetables in our database are: Edamame (18.4g per serving), Falafel Pita (18g per serving), Crunchy Onion Rings APPLEBEE'S (16g per serving).

What are the lowest calorie vegetables?

The lowest calorie vegetables include: Chipotle Pepper (0 cal per serving), KFC Coleslaw (0 cal per serving), Chive (0.3 cal per serving).

How many vegetables are in the Food Index database?

Food Index covers 353 vegetables with full nutrition data per serving sourced from USDA FoodData Central.

Vegetables

Nutrient-dense vegetables for a balanced diet

Our database covers 353 vegetables. Verified nutrition is currently available for 351; foods awaiting an exact, complete USDA source are clearly marked instead of showing estimated values.

Highest Protein Vegetables

1 Edamame

18.4g

2 Falafel Pita

18g

3 Crunchy Onion Rings APPLEBEE'S

16g

Lowest Calorie Vegetables

1 Chipotle Pepper

0 cal

2 KFC Coleslaw

0 cal

3 Chive

0.3 cal

All Vegetables

Broccoli

31 cal 2.5g protein

6g carbs

0.4g fat

per 1 cup (91g)

Spinach

7 cal 0.9g protein

1.1g carbs

0.1g fat

per 1 cup (30g)

Carrot

25 cal 0.5g protein

5.9g carbs

0.1g fat

per 1 medium (61g)

Tomato

22 cal 1.1g protein

4.8g carbs

0.2g fat

per 1 medium (123g)

Cucumber

16 cal 0.7g protein

3.7g carbs

0.1g fat

per 1 cup (104g)

Bell Pepper

31 cal 1.2g protein

7.1g carbs

0.4g fat

per 1 medium (119g)

Onion

44 cal 1.2g protein

10.2g carbs

0.1g fat

per 1 medium (110g)

Garlic

13 cal 0.6g protein

3g carbs

0g fat

per 3 cloves (9g)

Sweet Potato

112 cal 2.1g protein

26.1g carbs

0.1g fat

per 1 medium (130g)

Potato

116 cal 3.2g protein

26.3g carbs

0.2g fat

per 1 medium (150g)

Kale

23 cal 1.9g protein

2.9g carbs

1g fat

per 1 cup (67g)

Cauliflower

25 cal 1.9g protein

5g carbs

0.3g fat

per 1 cup (100g)

Zucchini

33 cal 2.4g protein

6.1g carbs

0.6g fat

per 1 medium (196g)

Asparagus

27 cal 2.9g protein

5.2g carbs

0.1g fat

per 1 cup (134g)

Mushroom

21 cal 3g protein

3.2g carbs

0.3g fat

per 1 cup (96g)

Celery

14 cal 0.7g protein

3g carbs

0.2g fat

per 1 cup (101g)

Corn

77 cal 3g protein

16.8g carbs

1.3g fat

per 1 medium ear (90g)

Edamame

188 cal 18.4g protein

13.8g carbs

8.1g fat

per 1 cup (155g)

Green Beans

31 cal 1.8g protein

7g carbs

0.2g fat

per 1 cup (100g)

Peas

117 cal 7.8g protein

21g carbs

0.6g fat

per 1 cup (145g)

Brussels Sprouts

38 cal 3g protein

7.9g carbs

0.3g fat

per 1 cup (88g)

Cabbage

22 cal 1.2g protein

5.2g carbs

0.1g fat

per 1 cup chopped (89g)

Beets

58 cal 2.2g protein

13.1g carbs

0.3g fat

per 1 cup (136g)

Radish

19 cal 0.8g protein

3.9g carbs

0.1g fat

per 1 cup sliced (116g)

Eggplant

21 cal 0.8g protein

4.8g carbs

0.2g fat

per 1 cup cubed (82g)

Okra

33 cal 1.9g protein

7.5g carbs

0.2g fat

per 1 cup (100g)

Artichoke

60 cal 4.2g protein

13.4g carbs

0.3g fat

per 1 medium (128g)

Romaine Lettuce

16 cal 1.1g protein

3.1g carbs

0.3g fat

per 2 cups shredded (94g)

Swiss Chard

7 cal 0.6g protein

1.3g carbs

0.1g fat

per 1 cup (36g)

Butternut Squash

63 cal 1.4g protein

16.4g carbs

0.1g fat

per 1 cup cubed (140g)

Pumpkin

30 cal 1.2g protein

7.5g carbs

0.1g fat

per 1 cup cubed (116g)

Collard Greens

12 cal 1.1g protein

1.9g carbs

0.2g fat

per 1 cup chopped (36g)

Arugula

10 cal 1g protein

1.5g carbs

0.3g fat

per 2 cups (40g)

Bok Choy

9 cal 1.1g protein

1.5g carbs

0.1g fat

per 1 cup shredded (70g)

Iceberg Lettuce

10 cal 0.6g protein

2.2g carbs

0.1g fat

per 1 cup shredded (72g)

Turnip

36 cal 1.2g protein

8.3g carbs

0.1g fat

per 1 cup cubed (130g)

Parsnip

100 cal 1.6g protein

23.9g carbs

0.4g fat

per 1 cup sliced (133g)

Rutabaga

52 cal 1.5g protein

12g carbs

0.3g fat

per 1 cup cubed (140g)

Leek

54 cal 1.3g protein

12.6g carbs

0.3g fat

per 1 leek (89g)

Green Onion

8 cal 0.5g protein

1.8g carbs

0.1g fat

per 1/4 cup chopped (25g)

Fennel

27 cal 1g protein

6.4g carbs

0.2g fat

per 1 cup sliced (87g)

Snow Peas

26 cal 1.8g protein

4.8g carbs

0.1g fat

per 1 cup (63g)

Acorn Squash

56 cal 1.1g protein

14.6g carbs

0.1g fat

per 1 cup cubed (140g)

Spaghetti Squash

42 cal 1.1g protein

10.1g carbs

0.5g fat

per 1 cup (155g)

Turnip Greens

18 cal 0.8g protein

3.9g carbs

0.2g fat

per 1 cup chopped (55g)

Mustard Greens

15 cal 1.6g protein

2.6g carbs

0.2g fat

per 1 cup chopped (56g)

Rhubarb

26 cal 1.1g protein

5.5g carbs

0.2g fat

per 1 cup diced (122g)

Watercress

4 cal 0.8g protein

0.4g carbs

0g fat

per 1 cup (34g)

Endive

9 cal 0.7g protein

1.7g carbs

0.1g fat

per 1 cup chopped (50g)

Jicama

46 cal 0.8g protein

10.6g carbs

0.1g fat

per 1 cup sliced (120g)

Bamboo Shoots

41 cal 3.9g protein

7.9g carbs

0.5g fat

per 1 cup sliced (151g)

Water Chestnuts

35 cal 0.6g protein

8.6g carbs

0.1g fat

per 1/2 cup sliced (70g)

Bean Sprouts

31 cal 3.1g protein

6.1g carbs

0.2g fat

per 1 cup (104g)

Alfalfa Sprouts

8 cal 1.3g protein

0.7g carbs

0.2g fat

per 1 cup (33g)

Ginger

5 cal 0.1g protein

1.1g carbs

0g fat

per 1 tbsp grated (6g)

Shallots

7 cal 0.3g protein

1.7g carbs

0g fat

per 1 tbsp chopped (10g)

Butter Lettuce

7 cal 0.8g protein

1.2g carbs

0.1g fat

per 1 cup shredded (55g)

Napa Cabbage

12 cal 0.9g protein

2.4g carbs

0.2g fat

per 1 cup shredded (76g)

Taro

187 cal 0.7g protein

45.7g carbs

0.1g fat

per 1 cup sliced (132g)

Yam

158 cal 2g protein

37.4g carbs

0.1g fat

per 1 cup cubed (136g)

Hearts of Palm

20 cal 1.8g protein

3.4g carbs

0.4g fat

per 1/2 cup (73g)

Baby Arugula

26 cal 1.4g protein

4.6g carbs

0.3g fat

per 2 cups (85g)

Beech Mushroom

34 cal 1.9g protein

5.8g carbs

0.3g fat

per 1 cup (85g)

Baby Spinach

23 cal 2.5g protein

2g carbs

0.5g fat

per 2 cups (85g)

Pigeon Peas

170 cal 9.2g protein

29.8g carbs

2.1g fat

per 1 cup (153g)

Welsh Onion

34 cal 1.9g protein

6.5g carbs

0.4g fat

per 1 cup (100g)

Peas and Carrots

37 cal 2.4g protein

7.8g carbs

0.4g fat

per 1/2 cup (70g)

Amaranth Leaves

6 cal 0.7g protein

1.1g carbs

0.1g fat

per 1 cup (28g)

Fava Beans

62 cal 4.8g protein

10.1g carbs

0.5g fat

per 100g

Potato Skin

22 cal 1g protein

4.7g carbs

0g fat

per 1 skin (38g)

Green Peas

134 cal 8.6g protein

25g carbs

0.3g fat

per 1 cup (160g)

Lion's Mane Mushroom

37 cal 2.1g protein

6.5g carbs

0.3g fat

per 1 cup (85g)

Frozen Sweet Potato Fries

93 cal 1.1g protein

18.2g carbs

4.5g fat

per 12 fries (51g)

Frozen Peas and Onions

48 cal 2.8g protein

9.3g carbs

0.2g fat

per 1/2 cup (69g)

Orange Tomatoes

18 cal 1.3g protein

3.6g carbs

0.2g fat

per 1 tomato (111g)

Sauteed Yellow Onions

107 cal 0.9g protein

6.9g carbs

9.4g fat

per 1 cup chopped (87g)

Baked Potato

161 cal 4.3g protein

36.7g carbs

0.2g fat

per 1 medium potato (173g)

Steamed Taro Leaves

35 cal 3.9g protein

5.8g carbs

0.6g fat

per 1 cup (145g)

365 Organic Diced Tomatoes

21 cal 0g protein

4.2g carbs

0g fat

per 100g

Alexia Organic Oven Fries

118 cal 2.4g protein

21.2g carbs

2.9g fat

per 100g

Amy's Organic Minestrone Soup

41 cal 2g protein

8.2g carbs

0.4g fat

per 100g

Ancho Chile

47.8 cal 2g protein

8.7g carbs

1.4g fat

per pepper (17g)

Baby Carrots

29.8 cal 0.5g protein

7g carbs

0.1g fat

per NLEA serving (85g)

Baked Potatoes

137.6 cal 3.7g protein

31.3g carbs

0.2g fat

per NLEA serving (148g)

Baked Sweet Potato

162 cal 3.6g protein

37.3g carbs

0.3g fat

per large (180g)

Banana Pepper

23.9 cal 0.7g protein

5g carbs

0.1g fat

per 100g

Banana Peppers

33.5 cal 2.1g protein

6.6g carbs

0.6g fat

per cup (124g)

Beef Mushroom Soup

76.9 cal 5.8g protein

6.6g carbs

3g fat

per 0.5 cup (4 fl oz) (126g)

Beet

35.3 cal 1.3g protein

7.8g carbs

0.1g fat

per beet (2" dia) (82g)

Beet Greens

8.4 cal 0.8g protein

1.6g carbs

0g fat

per cup (38g)

Birds Eye Cauliflower Mac and Cheese

141 cal 7g protein

16.9g carbs

4.9g fat

per 100g

Birds Eye Steamfresh Broccoli

68 cal 2.3g protein

12.5g carbs

0.6g fat

per 100g

BLT Sandwich

242.6 cal 11.4g protein

31.2g carbs

7.9g fat

per Quantity not specified (105g)

Blue Corn With Ash (Navajo) Mush

54 cal 0.7g protein

11.7g carbs

0.5g fat

per 100g

Boiled. Drained Beets

44 cal 1.7g protein

10g carbs

0.2g fat

per 2 beets (2" dia, sphere) (100g)

Boiled Drumstick Leaves

25.2 cal 2.2g protein

4.7g carbs

0.4g fat

per cup, chopped (42g)

Boiled In Skin Potatoes

67.9 cal 1.5g protein

15.7g carbs

0.1g fat

per 0.5 cup (78g)

Boiled Onions

6.3 cal 0.2g protein

1.4g carbs

0g fat

per tbsp chopped (15g)

Boiled Peas And Onions

81 cal 4.6g protein

15.5g carbs

0.4g fat

per cup (180g)

Boiled Turnip Greens And Turnips

55.4 cal 4.9g protein

7.7g carbs

0.6g fat

per cup (163g)

Boiled Turnips

34.3 cal 1.1g protein

7.9g carbs

0.1g fat

per cup, cubes (156g)

Boiled Without Skin Potatoes

67.1 cal 1.3g protein

15.6g carbs

0.1g fat

per 0.5 cup (78g)

Bread Pudding

312 cal 11.2g protein

47g carbs

9.7g fat

per 1 cup (200g)

Breaded Onion Rings

165.6 cal 2.5g protein

20.3g carbs

8.6g fat

per 10 rings, medium (2-3" dia) (60g)

Broccoli Cheese Soup

105.3 cal 2.5g protein

9.3g carbs

6.4g fat

per serving 1/2 cup (121g)

Broccoli Raab

21.3 cal 3.3g protein

2.7g carbs

0.4g fat

per NLEA serving (85g)

Brown Mushrooms

15.8 cal 1.8g protein

3.1g carbs

0.1g fat

per cup sliced (72g)

Brussels Sprout

8.2 cal 0.6g protein

1.7g carbs

0.1g fat

per sprout (19g)

(Bulb And Lower Leaf-Portion) Leeks

38.4 cal 1g protein

9.4g carbs

0.2g fat

per leek (124g)

Butterbur

1.4 cal 0g protein

0.2g carbs

0.1g fat

per 3 stalks (45g)

Campbell's Tomato Soup

75 cal 1.7g protein

14.2g carbs

1.3g fat

per 100g

Canned Black-Eyed Peas

150.8 cal 9g protein

24.9g carbs

1.7g fat

per RACC (130g)

Canned Diced Tomatoes

30.3 cal 1g protein

6g carbs

0g fat

per 1/2 cup (121g)

Canned Green Beans

27.1 cal 1.3g protein

5.3g carbs

0.5g fat

per drained (129g)

Canned Sweet Peas

104.2 cal 6.1g protein

16.5g carbs

1.5g fat

per RACC (130g)

Canned Whole Tomatoes

29.2 cal 1.1g protein

5.6g carbs

0.3g fat

per RACC (130g)

Carrots

23 cal 0.5g protein

5.1g carbs

0.3g fat

per 0.5 cup slices (64g)

Cascadian Farm Peas and Carrots

55 cal 3.3g protein

11g carbs

0g fat

per 100g

Cassava

329.6 cal 2.8g protein

78.4g carbs

0.6g fat

per cup (206g)

CauliPower Cauliflower Pizza Crust

312 cal 4.2g protein

52.1g carbs

10.4g fat

per 100g

Celeriac

65.5 cal 2.3g protein

14.4g carbs

0.5g fat

per cup (156g)

Cento San Marzano Tomatoes

26 cal 0.9g protein

5.2g carbs

0g fat

per 100g

Chanterelle

1.6 cal 0.1g protein

0.3g carbs

0g fat

per piece (5g)

Chayote

25.1 cal 1.1g protein

6g carbs

0.2g fat

per cup (1" pieces) (132g)

Chicken Mushroom Soup

124 cal 2g protein

14.8g carbs

6g fat

per 0.5 cup (124g)

Chicory Greens

6.7 cal 0.5g protein

1.4g carbs

0.1g fat

per cup, chopped (29g)

Chinese Broccoli

19.4 cal 1g protein

3.4g carbs

0.6g fat

per cup (88g)

Chinese (Pe-Tsai) Cabbage

16.7 cal 1.8g protein

2.9g carbs

0.2g fat

per cup, shredded (119g)

(Chinese Preserving Melon) Waxgourd

19.3 cal 0.7g protein

4.3g carbs

0.4g fat

per cup, cubes (175g)

Chipotle Pepper

0 cal 0g protein

0g carbs

0g fat

per 0.25 tsp (0.5g)

Chive

0.3 cal 0g protein

0g carbs

0g fat

per tsp chopped (1g)

Chrysanthemum Greens

12.2 cal 1.7g protein

1.5g carbs

0.3g fat

per cup, chopped (51g)

Common Cabbage

17.3 cal 1g protein

4.1g carbs

0g fat

per 0.5 cup, shredded (75g)

Common (Danish Cabbage

8.4 cal 0.4g protein

1.9g carbs

0.1g fat

per 0.5 cup, shredded (35g)

(Corn And Limas) Succotash

204.8 cal 7g protein

46.8g carbs

1.4g fat

per cup (266g)

Corn on the Cob

155.1 cal 5.1g protein

36.8g carbs

1.2g fat

per cup kernels (165g)

Corn Syrups

938.1 cal 0g protein

254.5g carbs

0g fat

per cup (328g)

Corn Tostada Shells

56.9 cal 0.7g protein

7.7g carbs

2.8g fat

per piece (12g)

Cream Of Asparagus Soup

86.9 cal 2.3g protein

10.7g carbs

4.1g fat

per 0.5 cup (4 fl oz) (126g)

Cream Of Celery Soup

90.7 cal 1.7g protein

8.9g carbs

5.6g fat

per 0.5 cup (126g)

Cream Of Mushroom Soup CAMPBELL'S

104.5 cal 1.7g protein

8.5g carbs

7.1g fat

per 0.5 cup condensed (129g)

Cream Of Onion Soup

110.9 cal 2.8g protein

13.1g carbs

5.3g fat

per 0.5 cup (126g)

Cremini Mushrooms

25.7 cal 2.6g protein

3.4g carbs

0.2g fat

per RACC (85g)

Crunchy Onion Rings APPLEBEE'S

1246 cal 16g protein

140.6g carbs

68.6g fat

per serving (350g)

Crushed Tomatoes

49.2 cal 1.9g protein

9.3g carbs

0.5g fat

per RACC (130g)

Cucumber Pickles

0.8 cal 0g protein

0.2g carbs

0g fat

per slice (7g)

Curry Leaves

Nutrition unavailable pending source verification

Daikon

20.9 cal 0.7g protein

4.8g carbs

0.1g fat

per cup slices (116g)

Dandelion Greens

24.8 cal 1.5g protein

5.1g carbs

0.4g fat

per cup, chopped (55g)

Del Monte Diced Tomatoes

24 cal 0.8g protein

4.8g carbs

0g fat

per 100g

Dill Pickle

18.6 cal 0.8g protein

3.7g carbs

0.5g fat

per cup (about 23 slices) (155g)

Dishcloth (Towelgourd) Gourd

48.1 cal 0.6g protein

12.2g carbs

0.3g fat

per 0.5 cup (1" slices) (89g)

Dole Asian Chopped Salad Kit

150 cal 3g protein

13g carbs

10g fat

per 100g

Drained Solids Asparagus

46 cal 5.2g protein

6g carbs

1.6g fat

per cup (242g)

Drained Solids Bamboo Shoots

24.9 cal 2.3g protein

4.2g carbs

0.5g fat

per cup (1/8" slices) (131g)

Drained Solids Beets

2.5 cal 0.1g protein

0.6g carbs

0g fat

per slice (8g)

Drained Solids Mushrooms

33 cal 2.5g protein

6.7g carbs

0.4g fat

per can (132g)

Drained Solids Potatoes

21 cal 0.5g protein

4.8g carbs

0.1g fat

per potato (35g)

Earthbound Farm Baby Arugula

35 cal 4.7g protein

3.5g carbs

0g fat

per 100g

Edible-Podded Peas

67.2 cal 5.2g protein

11.3g carbs

0.4g fat

per cup (160g)

Enoki Mushroom

1.9 cal 0.1g protein

0.4g carbs

0g fat

per large (5g)

Enoki Mushrooms

37.8 cal 2.1g protein

6.9g carbs

0.2g fat

per RACC (85g)

Falafel Pita

410.9 cal 18g protein

63g carbs

10g fat

per 1 SANDWICH (227g)

Fiddlehead Fern

34 cal 4.6g protein

5.5g carbs

0.4g fat

per 100g

Flower Clusters Broccoli

3.1 cal 0.3g protein

0.6g carbs

0g fat

per floweret (11g)

Flowers Pumpkin

20.1 cal 1.5g protein

4.3g carbs

0.1g fat

per cup (134g)

French Fried Potatoes

120.1 cal 2.1g protein

19.4g carbs

4.2g fat

per 10 fries (76g)

French Fried Sweet Potatoes

177.7 cal 1.4g protein

21.7g carbs

9.4g fat

per 3 oz (85g)

Fresh Cilantro

4.6 cal 0.4g protein

0.7g carbs

0.1g fat

per 9 sprigs (20g)

Fresh Express Caesar Salad Kit

252 cal 3.6g protein

4.5g carbs

24.3g fat

per 100g

Fresh Parsley

21.6 cal 1.8g protein

3.8g carbs

0.5g fat

per cup chopped (60g)

(Globe Or French) Artichokes

42.8 cal 2.4g protein

9.6g carbs

0.3g fat

per 0.5 cup hearts (84g)

Gold Potato

80.8 cal 2g protein

17.6g carbs

0.3g fat

per RACC (110g)

Grape Leaves

13 cal 0.8g protein

2.4g carbs

0.3g fat

per cup (14g)

Green Bell Pepper

29.8 cal 1.3g protein

6.9g carbs

0.3g fat

per cup, chopped (149g)

Green Cabbage

26.7 cal 0.8g protein

5.4g carbs

0.2g fat

per RACC (85g)

Green Cauliflower

28.8 cal 2.7g protein

5.7g carbs

0.3g fat

per 0.2 head (90g)

Green Chile Peppers

18 cal 0.9g protein

4.3g carbs

0.1g fat

per pepper (45g)

Green Giant Frozen Sweet Corn

58 cal 2.3g protein

11.6g carbs

0.6g fat

per 100g

Green Giant Riced Cauliflower

24 cal 2.4g protein

4.7g carbs

0g fat

per 100g

Green Leaf Lettuce

3.6 cal 0.3g protein

0.7g carbs

0g fat

per leaf outer (24g)

Green Tomatoes

28.3 cal 1.5g protein

6.3g carbs

0.2g fat

per medium (123g)

Harvard Beets

179.6 cal 2.1g protein

44.7g carbs

0.1g fat

per cup slices (246g)

Hash Brown Potatoes

328.5 cal 4g protein

42.8g carbs

17.4g fat

per cup prepared (150g)

Hash Browns

86.1 cal 2.2g protein

18.6g carbs

0.7g fat

per 0.5 cup (105g)

Hubbard Squash

46.4 cal 2.3g protein

10.1g carbs

0.6g fat

per cup, cubes (116g)

Imagine Creamy Tomato Soup

25 cal 0.8g protein

4.6g carbs

0.6g fat

per 100g

Indian Squash

4.5 cal 0.1g protein

0.9g carbs

0g fat

per oz (28g)

Jalapeño

24.1 cal 0.6g protein

5.1g carbs

0.2g fat

per 100g

Japanese Style Cabbage

45 cal 2.4g protein

8.5g carbs

0.2g fat

per cup (150g)

Kelp

4.3 cal 0.2g protein

1g carbs

0.1g fat

per 2 tbsp (1/8 cup) (10g)

Kimchi

22.5 cal 1.7g protein

3.6g carbs

0.8g fat

per cup (150g)

King Oyster Mushrooms

39.4 cal 2g protein

7.2g carbs

0.3g fat

per RACC (85g)

Kohlrabi

4.3 cal 0.3g protein

1g carbs

0g fat

per slice (16g)

Leafy Tips Balsam-Pear (Bitter Gourd)

18.6 cal 2.1g protein

3.6g carbs

0.1g fat

per cup (58g)

Leaves Broccoli

28 cal 3g protein

5.1g carbs

0.4g fat

per 100g

Leaves Fireweed

23.7 cal 1.1g protein

4.4g carbs

0.6g fat

per cup, chopped (23g)

Leaves In Oil (Alaska Native) Willow

592 cal 2.6g protein

8.1g carbs

61g fat

per 100g

Leaves Taro

34.8 cal 3.9g protein

5.6g carbs

0.6g fat

per cup (145g)

Lettuce

7.2 cal 0.7g protein

1.2g carbs

0.1g fat

per cup, shredded or chopped (55g)

Lotus Root

59.9 cal 2.1g protein

14g carbs

0.1g fat

per 10 slices (2-1/2" dia) (81g)

Maitake Mushroom

21.7 cal 1.4g protein

4.9g carbs

0.1g fat

per cup diced (70g)

Maitake Mushrooms

32 cal 1.9g protein

5.6g carbs

0.2g fat

per RACC (85g)

Malabar Spinach

10.1 cal 1.3g protein

1.2g carbs

0.3g fat

per cup (44g)

Mashed Potatoes

174.3 cal 4g protein

36.9g carbs

1.2g fat

per cup (210g)

McDonald's Hash Brown

200 cal 1.7g protein

23.3g carbs

10g fat

per 100g

Microwaved In Skin Potatoes

212.1 cal 4.9g protein

49g carbs

0.2g fat

per potato (2-3/4" dia by 4-3/4" long) (202g)

Microwaved Potatoes

212.1 cal 4.9g protein

49g carbs

0.2g fat

per potato (2-1/3" x 4-3/4") (202g)

Mixed (Corn Vegetables

67.3 cal 2.5g protein

13.3g carbs

0.4g fat

per cup (182g)

Mixed Vegetables

79.9 cal 4.2g protein

15.1g carbs

0.4g fat

per cup (163g)

Morel Mushrooms

20.5 cal 2.1g protein

3.4g carbs

0.4g fat

per cup (66g)

Muir Glen Crushed Tomatoes

31 cal 1.5g protein

6.2g carbs

0g fat

per 100g

Muir Glen Fire Roasted Tomatoes

31 cal 1.5g protein

7.7g carbs

0g fat

per 100g

Mushroom Barley Soup

76.9 cal 1.9g protein

12.1g carbs

2.3g fat

per 0.5 cup (4 fl oz) (126g)

Mushroom With Beef Stock Soup

85.7 cal 3.2g protein

9.3g carbs

4g fat

per 0.5 cup (4 fl oz) (126g)

Mustard Cabbage

35.8 cal 1.4g protein

7.2g carbs

0.1g fat

per cup (128g)

New Zealand Spinach

7.8 cal 0.8g protein

1.4g carbs

0.1g fat

per cup, chopped (56g)

No Salt Added Asparagus

18.3 cal 2.2g protein

3g carbs

0.2g fat

per 0.5 cup (122g)

No Salt Added Beets

68.9 cal 2g protein

16.2g carbs

0.2g fat

per cup (246g)

No Salt Added Carrots

28.3 cal 0.7g protein

6.6g carbs

0.2g fat

per 0.5 cup slices (123g)

No Salt Added Peas And Carrots

96.9 cal 5.5g protein

21.6g carbs

0.7g fat

per cup (255g)

No Salt Added Spinach

44.5 cal 4.9g protein

6.8g carbs

0.9g fat

per cup (234g)

No Salt Added Turnip Greens

27.4 cal 2g protein

4g carbs

0.4g fat

per cup (144g)

Nori Seaweed

10 cal 1g protein

1g carbs

0g fat

per 1 SHEET (2.5g)

O'Brien Potatoes

204 cal 2.2g protein

21.9g carbs

13.2g fat

per 100g

Onion Rings

219.3 cal 2.7g protein

26g carbs

12g fat

per 6 rings (85g)

Onion Rings BURGER KING

487.9 cal 4.5g protein

51g carbs

29.5g fat

per medium (117g)

Onion Rings CRACKER BARREL

853.5 cal 12.5g protein

106.9g carbs

41.8g fat

per serving (261g)

Onion Rings DENNY'S

639.1 cal 8.8g protein

68.1g carbs

36.9g fat

per serving (166g)

Onion Rings Fast Foods

480.9 cal 4.5g protein

51g carbs

29.5g fat

per package (18 onion rings) (117g)

Onion Soup

3.5 cal 0.1g protein

0.8g carbs

0g fat

per fl oz (29g)

Orange Bell Pepper

27 cal 0.7g protein

5.7g carbs

0.1g fat

per RACC (85g)

Ore-Ida Crinkle Fries

119 cal 2.4g protein

16.7g carbs

5.4g fat

per 100g

Organicgirl Supergreens Mix

Nutrition unavailable pending source verification

Outer Aisle Cauliflower Thins

188 cal 15.6g protein

9.4g carbs

10.9g fat

per 100g

Oven-Baked Fries

196.8 cal 3.4g protein

35.9g carbs

5g fat

per 10 strip (133g)

Oyster Mushroom

5 cal 0.5g protein

0.9g carbs

0.1g fat

per small (15g)

Oyster Mushrooms

34.9 cal 2.5g protein

5.9g carbs

0.2g fat

per RACC (85g)

Panera Broccoli Cheddar Soup

106 cal 3.7g protein

6.9g carbs

6.9g fat

per 100g

Pasta Salad

450.8 cal 9.1g protein

50.2g carbs

23.5g fat

per 1 cup (204g)

Paste Tomato Products

13.1 cal 0.7g protein

3g carbs

0.1g fat

per tbsp (16g)

Peeled Cucumber

0.7 cal 0g protein

0.2g carbs

0g fat

per slice (7g)

Pickled Beets

147.6 cal 1.8g protein

37g carbs

0.2g fat

per cup slices (227g)

Pickled Eggplant

66.6 cal 1.2g protein

13.3g carbs

1g fat

per cup (136g)

Pioppini Mushrooms

33.3 cal 3g protein

4.9g carbs

0.2g fat

per RACC (85g)

Poblano Pepper

28 cal 1.4g protein

5.1g carbs

0.2g fat

per 100g

Pods Balsam-Pear (Bitter Gourd)

23.6 cal 1g protein

5.4g carbs

0.2g fat

per cup (1/2" pieces) (124g)

(Poke) Pokeberry Shoots

33 cal 3.8g protein

5.1g carbs

0.7g fat

per cup (165g)

Portabella Mushrooms

35.1 cal 4g protein

5.4g carbs

0.7g fat

per cup sliced (121g)

Portobello Mushrooms

27.6 cal 2.3g protein

4g carbs

0.3g fat

per RACC (85g)

Potatoes

93 cal 2.3g protein

12.8g carbs

4.1g fat

per 100g

Potatoes Fast Foods

209.4 cal 2g protein

22.2g carbs

13.1g fat

per serving 14 round pieces (77g)

Potatoes From Granules

226.8 cal 4.3g protein

30.2g carbs

10.4g fat

per cup (210g)

Potatoes Milk And Butter Added

237.3 cal 3.9g protein

35.3g carbs

8.9g fat

per cup (210g)

Potatoes Milk And Margarine Added

237.3 cal 4.1g protein

35.6g carbs

8.8g fat

per cup (210g)

Prairie Turnips

18.1 cal 0.2g protein

4.2g carbs

0g fat

per bulb (14g)

Pumpkin From Recipe Pie

57.1 cal 1.3g protein

7.4g carbs

2.6g fat

per oz (28g)

Pumpkin Leaves

7.4 cal 1.2g protein

0.9g carbs

0.2g fat

per cup (39g)

Pumpkin Pie Mix

280.8 cal 2.9g protein

71.3g carbs

0.4g fat

per cup (270g)

Puree Tomato Products

95 cal 4.1g protein

22.5g carbs

0.5g fat

per cup (250g)

Purslane

0.6 cal 0.1g protein

0.1g carbs

0g fat

per plant (3g)

Radicchio

9.2 cal 0.6g protein

1.8g carbs

0.1g fat

per cup, shredded (40g)

Red Bell Pepper

42.6 cal 1.6g protein

9.9g carbs

0.5g fat

per large (2-1/4 per pound, approx 3-3/4" long, 3" dia.) (164g)

Red Cabbage

21.7 cal 1g protein

5.2g carbs

0.1g fat

per cup, shredded (70g)

Red Leaf Lettuce

2.2 cal 0.2g protein

0.4g carbs

0g fat

per leaf outer (17g)

Red Onion

86.7 cal 1.9g protein

19.6g carbs

0.2g fat

per Edible (197g)

Red Potato

83.1 cal 2.3g protein

17.9g carbs

0.3g fat

per RACC (110g)

Red Potatoes

150.5 cal 4g protein

33.9g carbs

0.3g fat

per potato medium (2-1/4" to 3-1/4" dia.) (173g)

Red Tomatoes

38.4 cal 1.9g protein

8.3g carbs

0.6g fat

per cup (240g)

Refried Beans

194.4 cal 9.9g protein

23.7g carbs

6.8g fat

per cup (135g)

Regular Pack Asparagus

18.3 cal 2.2g protein

3g carbs

0.2g fat

per 0.5 cup (122g)

Regular Pack Beets

73.8 cal 1.8g protein

17.6g carbs

0.2g fat

per cup (246g)

Regular Pack Carrots

36.5 cal 0.9g protein

8.1g carbs

0.3g fat

per cup, sliced (146g)

Regular Pack Peas And Carrots

96.9 cal 5.5g protein

21.6g carbs

0.7g fat

per cup (255g)

Regular Pack Spinach

49.2 cal 6g protein

7.3g carbs

1.1g fat

per cup (214g)

Roasted Potatoes

108 cal 1.9g protein

22.2g carbs

1.5g fat

per 3 oz (85g)

Roma Tomato

18.7 cal 0.6g protein

3.3g carbs

0.4g fat

per RACC (85g)

Russet Potato

91.8 cal 2.5g protein

19.5g carbs

0.4g fat

per RACC (110g)

Russet Potatoes

164.4 cal 4.5g protein

37.1g carbs

0.2g fat

per potato medium (2-1/4" to 3-1/4" dia.) (173g)

Sauerkraut

27 cal 1.3g protein

6.1g carbs

0.2g fat

per cup (142g)

Savoy Cabbage

18.9 cal 1.4g protein

4.3g carbs

0.1g fat

per cup, shredded (70g)

Scallion

1.6 cal 0.1g protein

0.4g carbs

0g fat

per small (3" long) (5g)

Scalloped Mix Potatoes

93.1 cal 2g protein

19.2g carbs

1.2g fat

per 0.16 package (5.5 oz) (26g)

Scalloped With Butter Potatoes

215.6 cal 7g protein

26.4g carbs

9g fat

per cup (245g)

Scalloped With Margarine Potatoes

215.6 cal 7g protein

26.4g carbs

9g fat

per cup (245g)

Serrano Pepper

33.6 cal 1.8g protein

7g carbs

0.5g fat

per cup, chopped (105g)

Shallot

7.2 cal 0.3g protein

1.7g carbs

0g fat

per tbsp chopped (10g)

Shiitake Mushrooms

6.5 cal 0.4g protein

1.3g carbs

0.1g fat

per piece whole (19g)

Shoots Taro

19.6 cal 1g protein

4.5g carbs

0.1g fat

per cup slices (140g)

Simple Truth Organic Baby Carrots

24 cal 2.4g protein

3.5g carbs

0.6g fat

per 100g

Snap Pea

34.9 cal 2g protein

6g carbs

0g fat

per 1 cup (85g)

Snow Pea

39.6 cal 2g protein

7g carbs

0g fat

per 1 cup (99g)

Soft Tofu

54.9 cal 6.5g protein

1.1g carbs

3.3g fat

per 0.2 block (90g)

Solids And Liquids Corn With Red And Green Peppers

170.3 cal 5.3g protein

41.2g carbs

1.2g fat

per cup (227g)

Solids And Liquids Onions

12 cal 0.5g protein

2.5g carbs

0.1g fat

per onion (63g)

Solids And Liquids Peas And Onions

61.2 cal 3.9g protein

10.3g carbs

0.5g fat

per cup (120g)

Solids And Liquids Potatoes

132 cal 3.6g protein

29.7g carbs

0.3g fat

per cup, whole (300g)

Solids And Liquids Turnip Greens

16.4 cal 1.6g protein

2.8g carbs

0.4g fat

per 0.5 cup (117g)

Spears Broccoli

25.8 cal 2.9g protein

4.9g carbs

0.1g fat

per 0.5 cup (92g)

Spinach Or Leaf

45.2 cal 5.7g protein

6.6g carbs

0.9g fat

per cup (156g)

Spinach Souffle

233.9 cal 10.7g protein

8g carbs

17.6g fat

per cup (136g)

Spinach Spaghetti

182 cal 6.4g protein

36.6g carbs

0.9g fat

per cup (140g)

Sprouted Radish Seeds

16.3 cal 1.4g protein

1.4g carbs

1g fat

per cup (38g)

Stalks Broccoli

31.9 cal 3.4g protein

6g carbs

0.4g fat

per stalk (114g)

Steamed Sweet Potato Leaves

22.4 cal 1.4g protein

4.7g carbs

0.2g fat

per cup (64g)

Stir-Fried Tofu

75.6 cal 5.3g protein

2.5g carbs

5.7g fat

per oz (28g)

Straw Mushrooms

1.9 cal 0.2g protein

0.3g carbs

0g fat

per piece (6g)

Stuffing Potatoes W/Gravy Turkey

35.8 cal 2g protein

4.6g carbs

1.1g fat

per oz (28g)

Summer Squash

36 cal 1.6g protein

7.8g carbs

0.6g fat

per cup slices (180g)

Sunchoke

109.5 cal 3g protein

26.2g carbs

0g fat

per cup slices (150g)

Sweet Corn

184.3 cal 4.5g protein

46.4g carbs

1.1g fat

per cup (256g)

Sweet Onions

47.4 cal 1.2g protein

11.2g carbs

0.1g fat

per NLEA serving (148g)

Sweet Pickles

7.3 cal 0g protein

1.7g carbs

0g fat

per chip (8g)

Tattooed Chef Cauliflower Mac and Cheese

163 cal 9.3g protein

2.3g carbs

12.7g fat

per 100g

Taylor Farms Sweet Kale Kit

150 cal 3g protein

16g carbs

10g fat

per 100g

(Tendergreen) Mustard Spinach

28.8 cal 3.1g protein

5g carbs

0.4g fat

per cup, chopped (180g)

Tomatillos

10.9 cal 0.3g protein

2g carbs

0.3g fat

per medium (34g)

Tomato Puree

95 cal 4.1g protein

22.5g carbs

0.5g fat

per cup (250g)

Unprepared Asparagus

13.9 cal 1.9g protein

2.4g carbs

0.1g fat

per 4 spears (58g)

Unprepared Broccoli

40.6 cal 4.4g protein

7.5g carbs

0.5g fat

per cup (156g)

Unprepared Cauliflower

15.8 cal 1.3g protein

3.1g carbs

0.2g fat

per 0.5 cup (1" pieces) (66g)

Unprepared Kale

18.8 cal 1.8g protein

3.3g carbs

0.3g fat

per 0.33 cup (67g)

Unprepared Mustard Greens

29.2 cal 3.6g protein

5g carbs

0.4g fat

per cup, chopped (146g)

Unprepared Okra

28.5 cal 1.6g protein

6.3g carbs

0.2g fat

per 0.33 package (10 oz) (95g)

Unprepared Onions

27.6 cal 0.8g protein

6.5g carbs

0.1g fat

per 0.33 package (10 oz) (95g)

Unprepared Turnip Greens

18 cal 2g protein

3g carbs

0.3g fat

per 0.5 cup, chopped or diced (82g)

Unprepared Turnips

45.4 cal 3g protein

8.3g carbs

0.5g fat

per package, mashed (10 oz) (284g)

Vegetable Lasagna

38.9 cal 1.9g protein

4g carbs

1.7g fat

per oz (28g)

Wakame Seaweed

4.5 cal 0.3g protein

0.9g carbs

0.1g fat

per 2 tbsp (1/8 cup) (10g)

White Button Mushrooms

26.5 cal 2.5g protein

3.5g carbs

0.3g fat

per RACC (85g)

White-Flowered (Calabash) Gourd

19 cal 0.9g protein

4.5g carbs

0g fat

per cup (1" cubes) (146g)

White Mushroom

1.3 cal 0.2g protein

0.2g carbs

0g fat

per slice (6g)

White Mushrooms

2.8 cal 0.2g protein

0.5g carbs

0g fat

per tbsp (10g)

White Onion

29.8 cal 0.8g protein

6.5g carbs

0.1g fat

per RACC (85g)

White Potatoes

159.2 cal 3.6g protein

36.5g carbs

0.3g fat

per potato medium (2-1/4" to 3-1/4" dia) (173g)

Winged Bean Leaves

74 cal 5.9g protein

14.1g carbs

1.1g fat

per 100g

Winter Squash

114.8 cal 2.3g protein

29.9g carbs

0.3g fat

per cup, cubes (205g)

With Salt Pumpkin

83.3 cal 2.7g protein

19.8g carbs

0.7g fat

per cup (245g)

Without Salt Pumpkin

83.3 cal 2.7g protein

19.8g carbs

0.7g fat

per cup (245g)

Without Salt Taro Shoots

19.6 cal 1g protein

4.5g carbs

0.1g fat

per cup slices (140g)

Yeast Extract

11.1 cal 1.4g protein

1.2g carbs

0.1g fat

per tsp (6g)

Yellow Bell Pepper

14 cal 0.5g protein

3.3g carbs

0.1g fat

per 10 strips (52g)

Yellow Fleshed Potatoes

137.7 cal 2.1g protein

21.3g carbs

5g fat

per 3 oz (85g)

Yellow Kernel Corn

159.3 cal 5.1g protein

36.5g carbs

2g fat

per cup (141g)

Yellow Onion

54.3 cal 1.2g protein

12.3g carbs

0.1g fat

per Edible (143g)

Yellow Squash

18.7 cal 0.8g protein

3.7g carbs

0.1g fat

per RACC (85g)

Yellow Tomatoes

31.8 cal 2.1g protein

6.3g carbs

0.6g fat

per tomato (212g)

Young Green Onions

19.2 cal 0.7g protein

4.1g carbs

0.3g fat

per cup chopped (71g)

Young Leaves (Alaska Native) Fireweed

44 cal 3g protein

6.3g carbs

0.8g fat

per 100g

Young Leaves (Alaska Native) Sourdock

42 cal 2.3g protein

6.5g carbs

0.7g fat

per 100g

Young Leaves (Alaska Native) Willow

122 cal 6.1g protein

20.7g carbs

1.6g fat

per 100g

Zucchini Squash

3.4 cal 0.4g protein

0.5g carbs

0.1g fat

per large (16g)

Verified Nutrition Data

Trusted & Verified Nutritional Information

All nutritional data on Food Index is sourced from official U.S. government databases and verified by nutrition experts at leading federal agencies.

USDA Official Source

FDA Safety Standards

HHS Health Standards

NIH Research Verified

Laboratory Analyzed

Nutrient values from certified lab analysis

Peer Reviewed

Data reviewed by nutrition scientists

Regularly Updated

Synced with latest official database releases

Nutritional values are based on standard reference data and may vary slightly based on preparation methods, brands, and natural variation in foods. Always consult with a healthcare professional for personalized dietary advice.