It is important to know how many calories vegetables because there is a big difference between how many calories in the various vegetables. I have made that mistake before and was wondering why I was not losing weight.
| Food Description portion | Calories | Calorie Cash | protein (g) | fat (g) | fiber | g. carb |
| 1037 Alfalfa sprouts, raw................... 1 cup . | 10 | 0 | 1 | Tr | 0.8 | 1 |
| Artichokes, cooked, drained.................... 1 cup | 84 | 0.75 | 6 | Tr | 9.1 | 19 |
| 1 medium .......... | 60 | 0.5 | 4 | Tr | 6.5 | 13 |
| Asparagus, From raw .............................. 1 cup | 43 | 0.5 | 5 | 1 | 2.9 | 8 |
| Asparagus, Canned 5" drained...................... 1 cup | 46 | 0.5 | 5 | 2 | 3.9 | 6 |
| ……………………………………………... 4 spears | 14 | 0.25 | 2 | Tr | 1.2 | 2 |
| Bamboo shoots, canned, drained............................ 1 cup | 25 | 0.25 | 2 | 1 | 1.8 | 4 |
| Lima Beans, Ford hooks............................ 1 cup | 170 | 1.75 | 10 | 1 | 9.9 | 32 |
| Baby limas ........................... 1 cup | 189 | 2 | 12 | 1 | 10.8 | 35 |
| Beans, Snap Beans Green, from raw....................... 1 cup | 44 | 0.5 | 2 | Tr | 4 | 10 |
| Snap Beans Green............................... 1 cup | 38 | 0.5 | 2 | Tr | 4.1 | 9 |
| Snap Beans Green, from can................................. 1 cup | 27 | 0.25 | 2 | Tr | 2.6 | 6 |
| Bean sprouts (mung), Cooked, drained.................... 1 cup | 26 | 0.25 | 3 | Tr | 1.5 | 5 |
| Beets Slices .................................... 1 cup | 75 | 0.75 | 3 | Tr | 3.4 | 17 |
| Beets ,canned Slices .................................... 1 cup | 53 | 0.5 | 2 | Tr | 2.9 | 12 |
| Beet greens, drained, 1" pieces…….. 1 cup | 39 | 0.5 | 4 | Tr | 4.2 | 8 |
| Black eyed peas ............................ 1 cup | 224 | 2.25 | 14 | 1 | 10.9 | 40 |
| Broccoli Chopped or diced raw ................. 1 cup | 25 | 0.25 | 3 | Tr | 2.6 | 5 |
| Broccoli Chopped, cooked............................ 1 cup | 44 | 0.5 | 5 | 1 | 4.5 | 8 |
| Broccoli From frozen, chopped, cooked........ 1 cup | 52 | 0.5 | 6 | Tr | 5.5 | 10 |
| Brussels sprouts, cooked, ................. 1 cup | 65 | 0.75 | 6 | 1 | 6.4 | 13 |
| Cabbage, Raw ...................................... 1 cup | 18 | 0.25 | 1 | Tr | 1.6 | 4 |
| Cabbage, Cooked, drained...................... 1 cup | 33 | 0.25 | 2 | 1 | 3.5 | 7 |
| Carrot juice, canned .................. 1 cup | 94 | 1 | 2 | Tr | 1.9 | 22 |
| Carrots Raw, Grated................................... 1 cup | 47 | 0.5 | 1 | Tr | 3.3 | 11 |
| Carrots Raw, Baby ..................................... 1 medium | 4 | 0 | Tr | Tr | 0.2 | 1 |
| Carrots Cooked, .............................. 1 cup | 70 | 0.75 | 2 | Tr | 5.1 | 16 |
| Cauliflower Cooked, .......................... 1 cup | 34 | 0.25 | 3 | Tr | 4.9 | 7 |
| Celery Stalk, medium ...................... 1 stalk | 7 | 0 | Tr | Tr | 0.6 | 2 |
| Celery Cooked, Pieces, diced......................... 1 cup | 27 | 0.25 | 1 | Tr | 2.4 | 6 |
| Chives, raw, chopped ................ 1 tbsp | 1 | 0 | Tr | Tr | 0.1 | Tr |
| Collards, cooked, drained, .................... 1 cup | 61 | 0.5 | 5 | 1 | 4.8 | 12 |
| Corn, sweet, yellow, Cooked, kernels on cob .... 1 ear | 83 | 0.75 | 3 | 1 | 2.2 | 19 |
| Corn, from frozen Kernels............................... 1 cup | 131 | 1.25 | 5 | 1 | 3.9 | 32 |
| Corn, Canned Cream style .......................... 1 cup | 184 | 1.75 | 4 | 1 | 3.1 | 46 |
| Cucumber Peeled Sliced.................................... 1 cup | 14 | 0.25 | 1 | Tr | 0.8 | 3 |
| Cucumber Sliced.................................... 1 cup | 14 | 0.25 | 1 | Tr | 0.8 | 3 |
| Cucumber Whole, 8 1/4" long.................. 1 large | 39 | 0.5 | 2 | Tr | 2.4 | 8 |
| Dandelion greens, cooked, drained....................... 1 cup | 35 | 0.25 | 2 | 1 | 3 | 7 |
| Eggplant, cooked, drained ........ 1 cup | 28 | 0.25 | 1 | Tr | 2.5 | 7 |
| Endive, curly (including escarole,raw, pieces........... 1 cup | 9 | 0 | 1 | Tr | 1.6 | 2 |
| Hearts of palm, canned ............. 1 piece | 9 | 0 | 1 | Tr | 0.8 | 2 |
| Jerusalem artichoke, raw, sliced .................. 1 cup | 114 | 1.25 | 3 | Tr | 2.4 | 26 |
| Kale, cooked, drained, chopped …........... 1 cup | 39 | 0.5 | 4 | 1 | 2.6 | 7 |
| Kohlrabi, cooked, drained, slices................... 1 cup | 48 | 0.5 | 3 | Tr | 1.8 | 11 |
| Leeks, diced, cooked, drained......... 1 cup | 32 | 0.25 | 1 | Tr | 1 | 8 |
| Lettuce, raw Leaf (Butterhead, Boston) 5" dia ....... 1 head | 21 | 0.25 | 2 | Tr | 1.6 | 4 |
| Lettuce, raw, Crisphead, as iceberg Head, 6" dia ..1 head | 65 | 0.75 | 5 | 1 | 7.5 | 11 |
| Lettuce, raw, Crisphead, as iceberg chopped ........ 1 cup | 7 | 0 | 1 | Tr | 0.8 | 1 |
| Lettuce, raw, Looseleaf, Leaf ................................ 1 leaf | 2 | 0 | Tr | Tr | 0.2 | Tr |
| Lettuce, raw, Looseleaf, Pieces, shredded............. 1 cup | 10 | 0 | 1 | Tr | 1.1 | 2 |
| Lettuce,raw, Romaine or cos Pieces, shredded...... 1 cup | 8 | 0 | 1 | Tr | 1 | 1 |
| Mushrooms Cooked, drained, pieces ......... 1 cup | 42 | 0.5 | 3 | 1 | 3.4 | 8 |
| Mushrooms, shiitake Cooked pieces....................... 1 cup | 80 | 0.75 | 2 | Tr | 3 | 21 |
| Mushrooms, shiitake Dried ............................ 1 mushroom | 11 | 0 | Tr | Tr | 0.4 | 3 |
| Mustard greens, cooked, drained............................... 1 cup | 21 | 0.25 | 3 | Tr | 2.8 | 3 |
| Okra, sliced, cooked, drained From frozen ............ 1 cup | 52 | 0.5 | 4 | 1 | 5.2 | 11 |
| Onions Raw Chopped ............................... 1 cup | 61 | 0.5 | 2 | Tr | 2.9 | 14 |
| Onions Cooked drained ............................... 1 cup | 92 | 1 | 3 | Tr | 2.9 | 21 |
| Onions Cooked 1 medium | 41 | 0.5 | 1 | Tr | 1.3 | 10 |
| Onions Dehydrated flakes................... 1 tbsp | 17 | 0.25 | Tr | Tr | 0.5 | 4 |
| Onions Spring raw Chopped .................................. 1 cup | 32 | 0.25 | 2 | Tr | 2.6 | 7 |
| Onion rings, 2"-3" dia fried, frozen, oven heated ...10 rings | 244 | 2.5 | 3 | 16 | ..8 | 23 |
| Parsnips, sliced, cooked, drained......................... 1 cup | 126 | 1.25 | 2 | Tr | 6.2 | 30 |
| Peas, edible pod, cooked, .................... 1 cup | 83 | 0.75 | 6 | 1 | 5 | 14 |
| Peas, green boiled, drained........... 1 cup | 125 | 1.25 | 8 | Tr | 8.8 | 23 |
| Peppers, Hot Chili, raw Green or red .................. 1 pepper | 18 | 0.25 | 1 | Tr | 0.7 | 4 |
| Jalapeno, canned, solids and liquids............... 1/4 cup | 7 | 0 | Tr | Tr | 0.7 | 1 |
| Green or Red Pepper Chopped .......................... 1 cup | 40 | 0.5 | 1 | Tr | 2.7 | 10 |
| Green Pepper whole (2 1/4"x 2 1/2").................... 1 pepper | 32 | 0.25 | 1 | Tr | 2.1 | 8 |
| Red Pepper whole (2 1/4"x 2 1/2")........................ 1 pepper | 32 | 0.25 | 1 | Tr | 2.4 | 8 |
| Green or Red Pepper cooked ................................. 1 cup | 38 | 0.5 | 1 | Tr | 1.6 | 9 |
| Baked Potato With skin (2 1/3" x 4 3/4")............... 1 potato | 220 | 2.25 | 5 | Tr | 4.8 | 51 |
| Baked Potato Flesh only............................. 1 potato | 145 | 1.5 | 3 | Tr | 2.3 | 34 |
| Baked Potato Skin only .............................. 1 skin | 115 | 1.25 | 2 | Tr | 4.6 | 27 |
| Potato Boiled (2 1/2") Peeled after boiling.............. 1 potato | 118 | 1.25 | 3 | Tr | 2.4 | 27 |
| Potato Au gratin @ whole milk, butter mix ................. 1 cup | 228 | 2.25 | 6 | 10 | 2.2 | 31 |
| Potato Au gratin @ whole milk, butter home recipe... 1 cup | 323 | 3.25 | 12 | 19 | 4.4 | 28 |
| French fried, frozen, oven heated................ 10 strips | 100 | 1 | 2 | 4 | 1.6 | 16 |
| Hashed brown From home recipe ................ 1 cup | 326 | 3.25 | 4 | 22 | 3.1 | 33 |
| Mashed Potatoes from flakes @ whole milk, butter... 1 cup | 237 | 2.25 | 4 | 12 | 4.8 | 32 |
| Mashed Potatoes home recipe With whole milk ....... 1 cup | 162 | 1.5 | 4 | 1 | 4.2 | 37 |
| Mashed Potatoes With whole milk, margarine….. 1 cup | 223 | 2.25 | 4 | 9 | 4.2 | 35 |
| Potato pancakes, home prepared................... 1 pancake | 207 | 2 | 5 | 12 | 1.5 | 22 |
| Potato salad, home prepared .. …..1 cup | 358 | 3.5 | 7 | 21 | 3.3 | 28 |
| Scalloped Potatoes from mix, milk, butter ................. 1 cup | 228 | 2.25 | 5 | 11 | 2.7 | 31 |
| Scalloped Potatoes from home recipe milk, butter.. 1 cup | 211 | 2 | 7 | 9 | 4.7 | 26 |
| Pumpkin Cooked, mashed...................... 1 cup | 49 | 0.5 | 2 | Tr | 2.7 | 12 |
| Pumpkin Canned .................................... 1 cup | 83 | 0.75 | 3 | 1 | 7.1 | 20 |
| Radishes, raw (3/4" to 1" dia) …….... 1 radish | 1 | 0 | Tr | Tr | 0.1 | Tr |
| Rutabagas, cooked, drained, cubes.......................... 1 cup | 66 | 0.75 | 2 | Tr | 3.1 | 15 |
| Sauerkraut, canned, solids and liquid ....................... 1 cup | 45 | 0.5 | 2 | Tr | 5.9 | 10 |
| Seaweed Kelp, raw................................. 2 tbsp | 4 | 0 | Tr | Tr | 0.1 | 1 |
| Spirulina, dried ....................... 1 tbsp | 3 | 0 | Tr | Tr | Tr | Tr |
| Shallots, raw, chopped .............. 1 tbsp | 7 | 0 | Tr | Tr | 0.2 | 2 |
| Soybeans, green, cooked, drained.............................. 1 cup | 254 | 2.5 | 22 | 12 | 7.6 | 20 |
| Spinach Raw Chopped ....................... 1 cup | 7 | 0 | 1 | Tr | 0.8 | 1 |
| Spinach Cooked, drained ........................... 1 cup | 41 | 0.5 | 5 | Tr | 4.3 | 7 |
| Squash Cooked, drained ................... 1 cup | 36 | 0.25 | 2 | 1 | 2.5 | 8 |
| Squash Winter (all varieties), baked, cubes .............. 1 cup | 80 | 0.75 | 2 | 1 | 5.7 | 18 |
| Squash Winter, butternut, frozen, cooked, mashed ... 1 cup | 94 | 1 | 3 | Tr | 2.2 | 24 |
| Sweetpotatoes Baked, with skin .................. 1 potato | 150 | 1.5 | 3 | Tr | 4.4 | 35 |
| Sweetpotatoes Boiled, without skin............. 1 potato | 164 | 1.75 | 3 | Tr | 2.8 | 38 |
| Sweetpotatoes Candied (2Z\x" x 2" piece)....... 1 piece | 144 | 1.5 | 1 | 3 | 2.5 | 29 |
| Sweetpotatoes Canned Syrup pack, drained ............. 1 cup | 212 | 2 | 3 | 1 | 5.9 | 50 |
| Tomatillos, raw.......................... 1 medium | 11 | 0 | Tr | Tr | 0.6 | 2 |
| Tomatoes Raw Chopped or sliced ................ 1 cup | 38 | 0.5 | 2 | 1 | 2 | 8 |
| Tomatoes Slice, medium,1/8 " thick...... 1 slice | 4 | 0 | Tr | Tr | 0.2 | 1 |
| Tomatoes Cherry ................................ 1 cherry | 4 | 0 | Tr | Tr | 0.2 | 1 |
| Tomatoes whole Medium,.............. 1 tomato | 26 | 0.25 | 1 | Tr | 1.4 | 6 |
| Tomatoes Canned, solids and liquid ....... 1 cup | 46 | 0.5 | 2 | Tr | 2.4 | 10 |
| Tomatoes Sun dried Plain...................................... 1 piece | 5 | 0 | Tr | Tr | 0.2 | 1 |
| Tomatoes Packed in oil, drained .......... 1 piece | 6 | 0 | Tr | Tr | 0.2 | 1 |
| Tomato juice, canned, with salt added ........... 1 cup | 41 | 0.5 | 2 | Tr | 1 | 10 |
| Tomato Paste ...................................... 1 cup | 215 | 2.25 | 10 | 1 | 10.7 | 51 |
| Tomato Puree ...................................... 1 cup | 100 | 1 | 4 | Tr | 5 | 24 |
| Tomato Sauce ...................................... 1 cup | 74 | 0.75 | 3 | Tr | 3.4 | 18 |
| Tomato Stewed..................................... 1 cup | 71 | 0.75 | 2 | Tr | 2.6 | 17 |
| Turnips, cooked, cubes.............. 1 cup | 33 | 0.25 | 1 | Tr | 3.1 | 8 |
| Turnip greens, cooked, drained .............. 1 cup | 29 | 0.25 | 2 | Tr | 5 | 6 |
| Vegetable juice cocktail, canned ................................. 1 cup | 46 | 0.5 | 2 | Tr | 1.9 | 11 |
| Vegetables, mixed Canned, drained...................... 1 cup | 77 | 0.75 | 4 | Tr | 4.9 | 15 |
| Vegetables, mixed Frozen, cooked, drained ......... 1 cup | 107 | 1 | 5 | Tr | 8 | 24 |
| Waterchestnuts, canned, slices,solids and liquids ... 1 cup | 70 | 0.75 | 1 | Tr | 3.5 | 17 |
| https://www.ideal-weight-charts.com | ||||||
| Food Description portion | Calories | Calorie Cash | protein (g) | fat (g) | fiber | g. carb |
| Chives, raw, chopped ................ 1 tbsp | 1 | 0 | Tr | Tr | 0.1 | Tr |
| Radishes, raw (3/4" to 1" dia) …….... 1 radish | 1 | 0 | Tr | Tr | 0.1 | Tr |
| Lettuce, raw, Looseleaf, Leaf ................................ 1 leaf | 2 | 0 | Tr | Tr | 0.2 | Tr |
| Spirulina, dried ....................... 1 tbsp | 3 | 0 | Tr | Tr | Tr | Tr |
| Carrots Raw, Baby ..................................... 1 medium | 4 | 0 | Tr | Tr | 0.2 | 1 |
| Seaweed Kelp, raw................................. 2 tbsp | 4 | 0 | Tr | Tr | 0.1 | 1 |
| Tomatoes Slice, medium,1/8 " thick...... 1 slice | 4 | 0 | Tr | Tr | 0.2 | 1 |
| Tomatoes Cherry ................................ 1 cherry | 4 | 0 | Tr | Tr | 0.2 | 1 |
| Tomatoes Sun dried Plain...................................... 1 piece | 5 | 0 | Tr | Tr | 0.2 | 1 |
| Tomatoes Packed in oil, drained .......... 1 piece | 6 | 0 | Tr | Tr | 0.2 | 1 |
| Celery Stalk, medium ...................... 1 stalk | 7 | 0 | Tr | Tr | 0.6 | 2 |
| Lettuce, raw, Crisphead, as iceberg chopped ........ 1 cup | 7 | 0 | 1 | Tr | 0.8 | 1 |
| Jalapeno, canned, solids and liquids............... 1/4 cup | 7 | 0 | Tr | Tr | 0.7 | 1 |
| Shallots, raw, chopped .............. 1 tbsp | 7 | 0 | Tr | Tr | 0.2 | 2 |
| Spinach Raw Chopped ....................... 1 cup | 7 | 0 | 1 | Tr | 0.8 | 1 |
| Lettuce,raw, Romaine or cos Pieces, shredded...... 1 cup | 8 | 0 | 1 | Tr | 1 | 1 |
| Endive, curly (including escarole,raw, pieces........... 1 cup | 9 | 0 | 1 | Tr | 1.6 | 2 |
| Hearts of palm, canned ............. 1 piece | 9 | 0 | 1 | Tr | 0.8 | 2 |
| 1037 Alfalfa sprouts, raw................... 1 cup . | 10 | 0 | 1 | Tr | 0.8 | 1 |
| Lettuce, raw, Looseleaf, Pieces, shredded............. 1 cup | 10 | 0 | 1 | Tr | 1.1 | 2 |
| Mushrooms, shiitake Dried ............................ 1 mushroom | 11 | 0 | Tr | Tr | 0.4 | 3 |
| Tomatillos, raw.......................... 1 medium | 11 | 0 | Tr | Tr | 0.6 | 2 |
| ……………………………………………... 4 spears | 14 | 0.25 | 2 | Tr | 1.2 | 2 |
| Cucumber Peeled Sliced.................................... 1 cup | 14 | 0.25 | 1 | Tr | 0.8 | 3 |
| Cucumber Sliced.................................... 1 cup | 14 | 0.25 | 1 | Tr | 0.8 | 3 |
| Onions Dehydrated flakes................... 1 tbsp | 17 | 0.25 | Tr | Tr | 0.5 | 4 |
| Cabbage, Raw ...................................... 1 cup | 18 | 0.25 | 1 | Tr | 1.6 | 4 |
| Peppers, Hot Chili, raw Green or red .................. 1 pepper | 18 | 0.25 | 1 | Tr | 0.7 | 4 |
| Lettuce, raw Leaf (Butterhead, Boston) 5" dia ....... 1 head | 21 | 0.25 | 2 | Tr | 1.6 | 4 |
| Mustard greens, cooked, drained............................... 1 cup | 21 | 0.25 | 3 | Tr | 2.8 | 3 |
| Bamboo shoots, canned, drained............................ 1 cup | 25 | 0.25 | 2 | 1 | 1.8 | 4 |
| Broccoli Chopped or diced raw ................. 1 cup | 25 | 0.25 | 3 | Tr | 2.6 | 5 |
| Bean sprouts (mung), Cooked, drained.................... 1 cup | 26 | 0.25 | 3 | Tr | 1.5 | 5 |
| Tomatoes whole Medium,.............. 1 tomato | 26 | 0.25 | 1 | Tr | 1.4 | 6 |
| Snap Beans Green, from can................................. 1 cup | 27 | 0.25 | 2 | Tr | 2.6 | 6 |
| Celery Cooked, Pieces, diced......................... 1 cup | 27 | 0.25 | 1 | Tr | 2.4 | 6 |
| Eggplant, cooked, drained ........ 1 cup | 28 | 0.25 | 1 | Tr | 2.5 | 7 |
| Turnip greens, cooked, drained .............. 1 cup | 29 | 0.25 | 2 | Tr | 5 | 6 |
| Leeks, diced, cooked, drained......... 1 cup | 32 | 0.25 | 1 | Tr | 1 | 8 |
| Onions Spring raw Chopped .................................. 1 cup | 32 | 0.25 | 2 | Tr | 2.6 | 7 |
| Green Pepper whole (2 1/4"x 2 1/2").................... 1 pepper | 32 | 0.25 | 1 | Tr | 2.1 | 8 |
| Red Pepper whole (2 1/4"x 2 1/2")........................ 1 pepper | 32 | 0.25 | 1 | Tr | 2.4 | 8 |
| Cabbage, Cooked, drained...................... 1 cup | 33 | 0.25 | 2 | 1 | 3.5 | 7 |
| Turnips, cooked, cubes.............. 1 cup | 33 | 0.25 | 1 | Tr | 3.1 | 8 |
| Cauliflower Cooked, .......................... 1 cup | 34 | 0.25 | 3 | Tr | 4.9 | 7 |
| Dandelion greens, cooked, drained....................... 1 cup | 35 | 0.25 | 2 | 1 | 3 | 7 |
| Squash Cooked, drained ................... 1 cup | 36 | 0.25 | 2 | 1 | 2.5 | 8 |
| Snap Beans Green............................... 1 cup | 38 | 0.5 | 2 | Tr | 4.1 | 9 |
| Green or Red Pepper cooked ................................. 1 cup | 38 | 0.5 | 1 | Tr | 1.6 | 9 |
| Tomatoes Raw Chopped or sliced ................ 1 cup | 38 | 0.5 | 2 | 1 | 2 | 8 |
| Beet greens, drained, 1" pieces…….. 1 cup | 39 | 0.5 | 4 | Tr | 4.2 | 8 |
| Cucumber Whole, 8 1/4" long.................. 1 large | 39 | 0.5 | 2 | Tr | 2.4 | 8 |
| Kale, cooked, drained, chopped …........... 1 cup | 39 | 0.5 | 4 | 1 | 2.6 | 7 |
| Green or Red Pepper Chopped .......................... 1 cup | 40 | 0.5 | 1 | Tr | 2.7 | 10 |
| Onions Cooked 1 medium | 41 | 0.5 | 1 | Tr | 1.3 | 10 |
| Spinach Cooked, drained ........................... 1 cup | 41 | 0.5 | 5 | Tr | 4.3 | 7 |
| Tomato juice, canned, with salt added ........... 1 cup | 41 | 0.5 | 2 | Tr | 1 | 10 |
| Mushrooms Cooked, drained, pieces ......... 1 cup | 42 | 0.5 | 3 | 1 | 3.4 | 8 |
| Asparagus, From raw .............................. 1 cup | 43 | 0.5 | 5 | 1 | 2.9 | 8 |
| Beans, Snap Beans Green, from raw....................... 1 cup | 44 | 0.5 | 2 | Tr | 4 | 10 |
| Broccoli Chopped, cooked............................ 1 cup | 44 | 0.5 | 5 | 1 | 4.5 | 8 |
| Sauerkraut, canned, solids and liquid ....................... 1 cup | 45 | 0.5 | 2 | Tr | 5.9 | 10 |
| Asparagus, Canned 5" drained...................... 1 cup | 46 | 0.5 | 5 | 2 | 3.9 | 6 |
| Tomatoes Canned, solids and liquid ....... 1 cup | 46 | 0.5 | 2 | Tr | 2.4 | 10 |
| Vegetable juice cocktail, canned ................................. 1 cup | 46 | 0.5 | 2 | Tr | 1.9 | 11 |
| Carrots Raw, Grated................................... 1 cup | 47 | 0.5 | 1 | Tr | 3.3 | 11 |
| Kohlrabi, cooked, drained, slices................... 1 cup | 48 | 0.5 | 3 | Tr | 1.8 | 11 |
| Pumpkin Cooked, mashed...................... 1 cup | 49 | 0.5 | 2 | Tr | 2.7 | 12 |
| Broccoli From frozen, chopped, cooked........ 1 cup | 52 | 0.5 | 6 | Tr | 5.5 | 10 |
| Okra, sliced, cooked, drained From frozen ............ 1 cup | 52 | 0.5 | 4 | 1 | 5.2 | 11 |
| Beets ,canned Slices .................................... 1 cup | 53 | 0.5 | 2 | Tr | 2.9 | 12 |
| 1 medium .......... | 60 | 0.5 | 4 | Tr | 6.5 | 13 |
| Collards, cooked, drained, .................... 1 cup | 61 | 0.5 | 5 | 1 | 4.8 | 12 |
| Onions Raw Chopped ............................... 1 cup | 61 | 0.5 | 2 | Tr | 2.9 | 14 |
| Brussels sprouts, cooked, ................. 1 cup | 65 | 0.75 | 6 | 1 | 6.4 | 13 |
| Lettuce, raw, Crisphead, as iceberg Head, 6" dia ..1 head | 65 | 0.75 | 5 | 1 | 7.5 | 11 |
| Rutabagas, cooked, drained, cubes.......................... 1 cup | 66 | 0.75 | 2 | Tr | 3.1 | 15 |
| Carrots Cooked, .............................. 1 cup | 70 | 0.75 | 2 | Tr | 5.1 | 16 |
| Waterchestnuts, canned, slices,solids and liquids ... 1 cup | 70 | 0.75 | 1 | Tr | 3.5 | 17 |
| Tomato Stewed..................................... 1 cup | 71 | 0.75 | 2 | Tr | 2.6 | 17 |
| Tomato Sauce ...................................... 1 cup | 74 | 0.75 | 3 | Tr | 3.4 | 18 |
| Beets Slices .................................... 1 cup | 75 | 0.75 | 3 | Tr | 3.4 | 17 |
| Vegetables, mixed Canned, drained...................... 1 cup | 77 | 0.75 | 4 | Tr | 4.9 | 15 |
| Mushrooms, shiitake Cooked pieces....................... 1 cup | 80 | 0.75 | 2 | Tr | 3 | 21 |
| Squash Winter (all varieties), baked, cubes .............. 1 cup | 80 | 0.75 | 2 | 1 | 5.7 | 18 |
| Corn, sweet, yellow, Cooked, kernels on cob .... 1 ear | 83 | 0.75 | 3 | 1 | 2.2 | 19 |
| Peas, edible pod, cooked, .................... 1 cup | 83 | 0.75 | 6 | 1 | 5 | 14 |
| Pumpkin Canned .................................... 1 cup | 83 | 0.75 | 3 | 1 | 7.1 | 20 |
| Artichokes, cooked, drained.................... 1 cup | 84 | 0.75 | 6 | Tr | 9.1 | 19 |
| Onions Cooked drained ............................... 1 cup | 92 | 1 | 3 | Tr | 2.9 | 21 |
| Carrot juice, canned .................. 1 cup | 94 | 1 | 2 | Tr | 1.9 | 22 |
| Squash Winter, butternut, frozen, cooked, mashed ... 1 cup | 94 | 1 | 3 | Tr | 2.2 | 24 |
| French fried, frozen, oven heated................ 10 strips | 100 | 1 | 2 | 4 | 1.6 | 16 |
| Tomato Puree ...................................... 1 cup | 100 | 1 | 4 | Tr | 5 | 24 |
| Vegetables, mixed Frozen, cooked, drained ......... 1 cup | 107 | 1 | 5 | Tr | 8 | 24 |
| Jerusalem artichoke, raw, sliced .................. 1 cup | 114 | 1.25 | 3 | Tr | 2.4 | 26 |
| Baked Potato Skin only .............................. 1 skin | 115 | 1.25 | 2 | Tr | 4.6 | 27 |
| Potato Boiled (2 1/2") Peeled after boiling.............. 1 potato | 118 | 1.25 | 3 | Tr | 2.4 | 27 |
| Peas, green boiled, drained........... 1 cup | 125 | 1.25 | 8 | Tr | 8.8 | 23 |
| Parsnips, sliced, cooked, drained......................... 1 cup | 126 | 1.25 | 2 | Tr | 6.2 | 30 |
| Corn, from frozen Kernels............................... 1 cup | 131 | 1.25 | 5 | 1 | 3.9 | 32 |
| Sweetpotatoes Candied (2Z\x" x 2" piece)....... 1 piece | 144 | 1.5 | 1 | 3 | 2.5 | 29 |
| Baked Potato Flesh only............................. 1 potato | 145 | 1.5 | 3 | Tr | 2.3 | 34 |
| Sweetpotatoes Baked, with skin .................. 1 potato | 150 | 1.5 | 3 | Tr | 4.4 | 35 |
| Mashed Potatoes home recipe With whole milk ....... 1 cup | 162 | 1.5 | 4 | 1 | 4.2 | 37 |
| Sweetpotatoes Boiled, without skin............. 1 potato | 164 | 1.75 | 3 | Tr | 2.8 | 38 |
| Lima Beans, Ford hooks............................ 1 cup | 170 | 1.75 | 10 | 1 | 9.9 | 32 |
| Corn, Canned Cream style .......................... 1 cup | 184 | 1.75 | 4 | 1 | 3.1 | 46 |
| Baby limas ........................... 1 cup | 189 | 2 | 12 | 1 | 10.8 | 35 |
| Potato pancakes, home prepared................... 1 pancake | 207 | 2 | 5 | 12 | 1.5 | 22 |
| Scalloped Potatoes from home recipe milk, butter.. 1 cup | 211 | 2 | 7 | 9 | 4.7 | 26 |
| Sweetpotatoes Canned Syrup pack, drained ............. 1 cup | 212 | 2 | 3 | 1 | 5.9 | 50 |
| Tomato Paste ...................................... 1 cup | 215 | 2.25 | 10 | 1 | 10.7 | 51 |
| Baked Potato With skin (2 1/3" x 4 3/4")............... 1 potato | 220 | 2.25 | 5 | Tr | 4.8 | 51 |
| Mashed Potatoes With whole milk, margarine….. 1 cup | 223 | 2.25 | 4 | 9 | 4.2 | 35 |
| Black eyed peas ............................ 1 cup | 224 | 2.25 | 14 | 1 | 10.9 | 40 |
| Potato Au gratin @ whole milk, butter mix ................. 1 cup | 228 | 2.25 | 6 | 10 | 2.2 | 31 |
| Scalloped Potatoes from mix, milk, butter ................. 1 cup | 228 | 2.25 | 5 | 11 | 2.7 | 31 |
| Mashed Potatoes from flakes @ whole milk, butter... 1 cup | 237 | 2.25 | 4 | 12 | 4.8 | 32 |
| Onion rings, 2"-3" dia fried, frozen, oven heated ...10 rings | 244 | 2.5 | 3 | 16 | ..8 | 23 |
| Soybeans, green, cooked, drained.............................. 1 cup | 254 | 2.5 | 22 | 12 | 7.6 | 20 |
| Potato Au gratin @ whole milk, butter home recipe... 1 cup | 323 | 3.25 | 12 | 19 | 4.4 | 28 |
| Hashed brown From home recipe ................ 1 cup | 326 | 3.25 | 4 | 22 | 3.1 | 33 |
| Potato salad, home prepared .. …..1 cup | 358 | 3.5 | 7 | 21 | 3.3 | 28 |
| https://www.ideal-weight-charts.com | ||||||
| Food Description portion | Calories | Calorie Cash | protein (g) | fat (g) | fiber | g. carb |
| 1037 Alfalfa sprouts, raw................... 1 cup . | 10 | 0 | 1 | Tr | 0.8 | 1 |
| Artichokes, cooked, drained.................... 1 cup | 84 | 0.75 | 6 | Tr | 9.1 | 19 |
| Asparagus, From raw .............................. 1 cup | 43 | 0.5 | 5 | 1 | 2.9 | 8 |
| Asparagus, Canned 5" drained...................... 1 cup | 46 | 0.5 | 5 | 2 | 3.9 | 6 |
| Bamboo shoots, canned, drained............................ 1 cup | 25 | 0.25 | 2 | 1 | 1.8 | 4 |
| Lima Beans, Ford hooks............................ 1 cup | 170 | 1.75 | 10 | 1 | 9.9 | 32 |
| Baby limas ........................... 1 cup | 189 | 2 | 12 | 1 | 10.8 | 35 |
| Beans, Snap Beans Green, from raw....................... 1 cup | 44 | 0.5 | 2 | Tr | 4 | 10 |
| Snap Beans Green............................... 1 cup | 38 | 0.5 | 2 | Tr | 4.1 | 9 |
| Snap Beans Green, from can................................. 1 cup | 27 | 0.25 | 2 | Tr | 2.6 | 6 |
| Bean sprouts (mung), Cooked, drained.................... 1 cup | 26 | 0.25 | 3 | Tr | 1.5 | 5 |
| Beets Slices .................................... 1 cup | 75 | 0.75 | 3 | Tr | 3.4 | 17 |
| Beets ,canned Slices .................................... 1 cup | 53 | 0.5 | 2 | Tr | 2.9 | 12 |
| Beet greens, drained, 1" pieces…….. 1 cup | 39 | 0.5 | 4 | Tr | 4.2 | 8 |
| Black eyed peas ............................ 1 cup | 224 | 2.25 | 14 | 1 | 10.9 | 40 |
| Broccoli Chopped or diced raw ................. 1 cup | 25 | 0.25 | 3 | Tr | 2.6 | 5 |
| Broccoli Chopped, cooked............................ 1 cup | 44 | 0.5 | 5 | 1 | 4.5 | 8 |
| Broccoli From frozen, chopped, cooked........ 1 cup | 52 | 0.5 | 6 | Tr | 5.5 | 10 |
| Brussels sprouts, cooked, ................. 1 cup | 65 | 0.75 | 6 | 1 | 6.4 | 13 |
| Cabbage, Raw ...................................... 1 cup | 18 | 0.25 | 1 | Tr | 1.6 | 4 |
| Cabbage, Cooked, drained...................... 1 cup | 33 | 0.25 | 2 | 1 | 3.5 | 7 |
| Carrot juice, canned .................. 1 cup | 94 | 1 | 2 | Tr | 1.9 | 22 |
| Carrots Raw, Grated................................... 1 cup | 47 | 0.5 | 1 | Tr | 3.3 | 11 |
| Carrots Cooked, .............................. 1 cup | 70 | 0.75 | 2 | Tr | 5.1 | 16 |
| Cauliflower Cooked, .......................... 1 cup | 34 | 0.25 | 3 | Tr | 4.9 | 7 |
| Celery Cooked, Pieces, diced......................... 1 cup | 27 | 0.25 | 1 | Tr | 2.4 | 6 |
| Collards, cooked, drained, .................... 1 cup | 61 | 0.5 | 5 | 1 | 4.8 | 12 |
| Corn, from frozen Kernels............................... 1 cup | 131 | 1.25 | 5 | 1 | 3.9 | 32 |
| Corn, Canned Cream style .......................... 1 cup | 184 | 1.75 | 4 | 1 | 3.1 | 46 |
| Cucumber Peeled Sliced.................................... 1 cup | 14 | 0.25 | 1 | Tr | 0.8 | 3 |
| Cucumber Sliced.................................... 1 cup | 14 | 0.25 | 1 | Tr | 0.8 | 3 |
| Dandelion greens, cooked, drained....................... 1 cup | 35 | 0.25 | 2 | 1 | 3 | 7 |
| Eggplant, cooked, drained ........ 1 cup | 28 | 0.25 | 1 | Tr | 2.5 | 7 |
| Endive, curly (including escarole,raw, pieces........... 1 cup | 9 | 0 | 1 | Tr | 1.6 | 2 |
| Jerusalem artichoke, raw, sliced .................. 1 cup | 114 | 1.25 | 3 | Tr | 2.4 | 26 |
| Kale, cooked, drained, chopped …........... 1 cup | 39 | 0.5 | 4 | 1 | 2.6 | 7 |
| Kohlrabi, cooked, drained, slices................... 1 cup | 48 | 0.5 | 3 | Tr | 1.8 | 11 |
| Leeks, diced, cooked, drained......... 1 cup | 32 | 0.25 | 1 | Tr | 1 | 8 |
| Lettuce, raw, Crisphead, as iceberg chopped ........ 1 cup | 7 | 0 | 1 | Tr | 0.8 | 1 |
| Lettuce, raw, Looseleaf, Pieces, shredded............. 1 cup | 10 | 0 | 1 | Tr | 1.1 | 2 |
| Lettuce,raw, Romaine or cos Pieces, shredded...... 1 cup | 8 | 0 | 1 | Tr | 1 | 1 |
| Mushrooms Cooked, drained, pieces ......... 1 cup | 42 | 0.5 | 3 | 1 | 3.4 | 8 |
| Mushrooms, shiitake Cooked pieces....................... 1 cup | 80 | 0.75 | 2 | Tr | 3 | 21 |
| Mustard greens, cooked, drained............................... 1 cup | 21 | 0.25 | 3 | Tr | 2.8 | 3 |
| Okra, sliced, cooked, drained From frozen ............ 1 cup | 52 | 0.5 | 4 | 1 | 5.2 | 11 |
| Onions Raw Chopped ............................... 1 cup | 61 | 0.5 | 2 | Tr | 2.9 | 14 |
| Onions Cooked drained ............................... 1 cup | 92 | 1 | 3 | Tr | 2.9 | 21 |
| Onions Dehydrated flakes................... 1 tbsp | 17 | 0.25 | Tr | Tr | 0.5 | 4 |
| Onions Spring raw Chopped .................................. 1 cup | 32 | 0.25 | 2 | Tr | 2.6 | 7 |
| Parsnips, sliced, cooked, drained......................... 1 cup | 126 | 1.25 | 2 | Tr | 6.2 | 30 |
| Peas, edible pod, cooked, .................... 1 cup | 83 | 0.75 | 6 | 1 | 5 | 14 |
| Peas, green boiled, drained........... 1 cup | 125 | 1.25 | 8 | Tr | 8.8 | 23 |
| Jalapeno, canned, solids and liquids............... 1 cup | 28 | 0.25 | Tr | Tr | 2.8 | 4 |
| Green or Red Pepper Chopped .......................... 1 cup | 40 | 0.5 | 1 | Tr | 2.7 | 10 |
| Green or Red Pepper cooked ................................. 1 cup | 38 | 0.5 | 1 | Tr | 1.6 | 9 |
| Potato Au gratin @ whole milk, butter mix ................. 1 cup | 228 | 2.25 | 6 | 10 | 2.2 | 31 |
| Potato Au gratin @ whole milk, butter home recipe... 1 cup | 323 | 3.25 | 12 | 19 | 4.4 | 28 |
| Hashed brown From home recipe ................ 1 cup | 326 | 3.25 | 4 | 22 | 3.1 | 33 |
| Mashed Potatoes from flakes @ whole milk, butter... 1 cup | 237 | 2.25 | 4 | 12 | 4.8 | 32 |
| Mashed Potatoes home recipe With whole milk ....... 1 cup | 162 | 1.5 | 4 | 1 | 4.2 | 37 |
| Mashed Potatoes With whole milk, margarine….. 1 cup | 223 | 2.25 | 4 | 9 | 4.2 | 35 |
| Potato salad, home prepared .. …..1 cup | 358 | 3.5 | 7 | 21 | 3.3 | 28 |
| Scalloped Potatoes from mix, milk, butter ................. 1 cup | 228 | 2.25 | 5 | 11 | 2.7 | 31 |
| Scalloped Potatoes from home recipe milk, butter.. 1 cup | 211 | 2 | 7 | 9 | 4.7 | 26 |
| Pumpkin Cooked, mashed...................... 1 cup | 49 | 0.5 | 2 | Tr | 2.7 | 12 |
| Pumpkin Canned .................................... 1 cup | 83 | 0.75 | 3 | 1 | 7.1 | 20 |
| Rutabagas, cooked, drained, cubes.......................... 1 cup | 66 | 0.75 | 2 | Tr | 3.1 | 15 |
| Sauerkraut, canned, solids and liquid ....................... 1 cup | 45 | 0.5 | 2 | Tr | 5.9 | 10 |
| Seaweed Kelp, raw.................................1 cup | 32 | 0.25 | Tr | Tr | 0.1 | 16 |
| Spirulina, dried ....................... 1 cup | 48 | 0.5 | Tr | Tr | Tr | Tr |
| Shallots, raw, chopped .............. 1 cup | 112 | 1 | Tr | Tr | 3.2 | 32 |
| Soybeans, green, cooked, drained.............................. 1 cup | 254 | 2.5 | 22 | 12 | 7.6 | 20 |
| Spinach Raw Chopped ....................... 1 cup | 7 | 0 | 1 | Tr | 0.8 | 1 |
| Spinach Cooked, drained ........................... 1 cup | 41 | 0.5 | 5 | Tr | 4.3 | 7 |
| Squash Cooked, drained ................... 1 cup | 36 | 0.25 | 2 | 1 | 2.5 | 8 |
| Squash Winter (all varieties), baked, cubes .............. 1 cup | 80 | 0.75 | 2 | 1 | 5.7 | 18 |
| Squash Winter, butternut, frozen, cooked, mashed ... 1 cup | 94 | 1 | 3 | Tr | 2.2 | 24 |
| Sweetpotatoes Canned Syrup pack, drained ............. 1 cup | 212 | 2 | 3 | 1 | 5.9 | 50 |
| Tomatoes Raw Chopped or sliced ................ 1 cup | 38 | 0.5 | 2 | 1 | 2 | 8 |
| Tomatoes Canned, solids and liquid ....... 1 cup | 46 | 0.5 | 2 | Tr | 2.4 | 10 |
| Tomato juice, canned, with salt added ........... 1 cup | 41 | 0.5 | 2 | Tr | 1 | 10 |
| Tomato Paste ...................................... 1 cup | 215 | 2.25 | 10 | 1 | 10.7 | 51 |
| Tomato Puree ...................................... 1 cup | 100 | 1 | 4 | Tr | 5 | 24 |
| Tomato Sauce ...................................... 1 cup | 74 | 0.75 | 3 | Tr | 3.4 | 18 |
| Tomato Stewed..................................... 1 cup | 71 | 0.75 | 2 | Tr | 2.6 | 17 |
| Turnips, cooked, cubes.............. 1 cup | 33 | 0.25 | 1 | Tr | 3.1 | 8 |
| Turnip greens, cooked, drained .............. 1 cup | 29 | 0.25 | 2 | Tr | 5 | 6 |
| Vegetable juice cocktail, canned ................................. 1 cup | 46 | 0.5 | 2 | Tr | 1.9 | 11 |
| Vegetables, mixed Canned, drained...................... 1 cup | 77 | 0.75 | 4 | Tr | 4.9 | 15 |
| Vegetables, mixed Frozen, cooked, drained ......... 1 cup | 107 | 1 | 5 | Tr | 8 | 24 |
| Waterchestnuts, canned, slices,solids and liquids ... 1 cup | 70 | 0.75 | 1 | Tr | 3.5 | 17 |
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