Vegetable nutrition: calories, carbs, GI, protein, fiber, fats
Vegetables, mixed, frozen, cooked, boiled, drained, without salt
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Vegetable
|
Glycemic index ⓘ
Source: The average GI of vegetables. https://academic.oup.com/view-large/312275371
Check out our Glycemic index chart page for the full list.
|
66 (medium) |
| Glycemic load | 5 (low) |
| Calories ⓘ Calories per 100-gram serving | 65 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 8.69 grams |
| Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 0.5 cup (91 grams) |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | -1.2 (alkaline) |
Vitamin A ⓘHigher in Vitamin A content than 89% of foods
Fiber ⓘHigher in Fiber content than 80% of foods
Vitamin A RAE ⓘHigher in Vitamin A RAE content than 75% of foods
Vitamin C ⓘHigher in Vitamin C content than 68% of foods
Alpha Carotene ⓘHigher in Alpha Carotene content than 63% of foods
Vegetable calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 65 | |
| Calories in 0.5 cup | 59 | 91 g |
Vegetable Glycemic index (GI)
Source:
The average GI of vegetables. https://academic.oup.com/view-large/312275371
Check out our Glycemic index chart page for the full list.
Vegetable Glycemic load (GL)
Mineral coverage chart
Calcium:
25 mg of 1,000 mg
3%
Iron:
0.82 mg of 8 mg
10%
Magnesium:
22 mg of 420 mg
5%
Phosphorus:
51 mg of 700 mg
7%
Potassium:
169 mg of 3,400 mg
5%
Sodium:
35 mg of 2,300 mg
2%
Zinc:
0.49 mg of 11 mg
4%
Copper:
0.083 mg of 1 mg
9%
Manganese:
0.379 mg of 2 mg
16%
Selenium:
0.3 µg of 55 µg
1%
Choline:
24.1 mg of 550 mg
4%
Mineral chart - relative view
Manganese
0.379 mg
TOP 41%
Calcium
25 mg
TOP 48%
Magnesium
22 mg
TOP 54%
Copper
0.083 mg
TOP 61%
Iron
0.82 mg
TOP 66%
Potassium
169 mg
TOP 67%
Zinc
0.49 mg
TOP 70%
Choline
24.1 mg
TOP 73%
Phosphorus
51 mg
TOP 77%
Sodium
35 mg
TOP 77%
Selenium
0.3 µg
TOP 92%
Vitamin coverage chart
Vitamin A:
4277 IU of 5,000 IU
86%
Vitamin E :
0.38 mg of 15 mg
3%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
3.2 mg of 90 mg
4%
Vitamin B1:
0.071 mg of 1 mg
6%
Vitamin B2:
0.12 mg of 1 mg
9%
Vitamin B3:
0.851 mg of 16 mg
5%
Vitamin B5:
0.151 mg of 5 mg
3%
Vitamin B6:
0.074 mg of 1 mg
6%
Folate:
19 µg of 400 µg
5%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
23.5 µg of 120 µg
20%
Vitamin chart - relative view
Vitamin A
4277 IU
TOP 11%
Vitamin C
3.2 mg
TOP 32%
Vitamin K
23.5 µg
TOP 46%
Folate
19 µg
TOP 49%
Vitamin B1
0.071 mg
TOP 60%
Vitamin E
0.38 mg
TOP 63%
Vitamin B2
0.12 mg
TOP 64%
Vitamin B3
0.851 mg
TOP 71%
Vitamin B6
0.074 mg
TOP 71%
Vitamin B5
0.151 mg
TOP 85%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 6%
2.86 g of 50 g
6%
Fats:
Daily Value: 0%
0.15 g of 65 g
0%
Carbs:
Daily Value: 4%
13.09 g of 300 g
4%
Water:
Daily Value: 4%
83.23 g of 2,000 g
4%
Other:
0.67 g
Protein quality breakdown
Tryptophan:
29 mg of 280 mg
10%
Threonine:
115 mg of 1,050 mg
11%
Isoleucine:
139 mg of 1,400 mg
10%
Leucine:
190 mg of 2,730 mg
7%
Lysine:
170 mg of 2,100 mg
8%
Methionine:
34 mg of 1,050 mg
3%
Phenylalanine:
120 mg of 1,750 mg
7%
Valine:
149 mg of 1,820 mg
8%
Histidine:
73 mg of 700 mg
10%
Fat type information
Saturated Fat:
0.031 g
Monounsaturated Fat:
0.01 g
Polyunsaturated fat:
0.072 g
Fiber content ratio for Vegetable
Sugar:
3.12 g
Fiber:
4.4 g
Other:
5.57 g
All nutrients for Vegetable per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 65kcal | 3% | 82% |
1.4 times more than Orange
|
| Protein | 2.86g | 7% | 72% |
Equal to Broccoli
|
| Fats | 0.15g | 0% | 90% |
222.1 times less than Cheddar Cheese
|
| Vitamin C | 3.2mg | 4% | 32% |
16.6 times less than Lemon
|
| Net carbs | 8.69g | N/A | 48% |
6.2 times less than Chocolate
|
| Carbs | 13.09g | 4% | 44% |
2.2 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 0.82mg | 10% | 66% |
3.2 times less than Beef broiled
|
| Calcium | 25mg | 3% | 48% |
5 times less than Milk
|
| Potassium | 169mg | 5% | 67% |
1.1 times more than Cucumber
|
| Magnesium | 22mg | 5% | 54% |
6.4 times less than Almond
|
| Sugar | 3.12g | N/A | 54% |
2.9 times less than Coca-Cola
|
| Fiber | 4.4g | 18% | 20% |
1.8 times more than Orange
|
| Copper | 0.08mg | 9% | 61% |
1.7 times less than Shiitake
|
| Zinc | 0.49mg | 4% | 70% |
12.9 times less than Beef broiled
|
| Phosphorus | 51mg | 7% | 77% |
3.6 times less than Chicken meat
|
| Sodium | 35mg | 2% | 77% |
14 times less than White Bread
|
| Vitamin A | 4277IU | 86% | 11% |
3.9 times less than Carrot
|
| Vitamin A RAE | 214µg | 24% | 25% | |
| Vitamin E | 0.38mg | 3% | 63% |
3.8 times less than Kiwifruit
|
| Selenium | 0.3µg | 1% | 92% | |
| Manganese | 0.38mg | 16% | 41% | |
| Vitamin B1 | 0.07mg | 6% | 60% |
3.7 times less than Pea raw
|
| Vitamin B2 | 0.12mg | 9% | 64% |
1.1 times less than Avocado
|
| Vitamin B3 | 0.85mg | 5% | 71% |
11.2 times less than Turkey meat
|
| Vitamin B5 | 0.15mg | 3% | 85% |
7.5 times less than Sunflower seed
|
| Vitamin B6 | 0.07mg | 6% | 71% |
1.6 times less than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 23.5µg | 20% | 46% |
4.3 times less than Broccoli
|
| Folate | 19µg | 5% | 49% |
3.2 times less than Brussels sprout
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Saturated Fat | 0.03g | 0% | 88% |
190.2 times less than Beef broiled
|
| Monounsaturated Fat | 0.01g | N/A | 92% |
979.9 times less than Avocado
|
| Polyunsaturated fat | 0.07g | N/A | 88% |
655.2 times less than Walnut
|
| Tryptophan | 0.03mg | 0% | 90% |
10.5 times less than Chicken meat
|
| Threonine | 0.12mg | 0% | 89% |
6.3 times less than Beef broiled
|
| Isoleucine | 0.14mg | 0% | 88% |
6.6 times less than Salmon raw
|
| Leucine | 0.19mg | 0% | 90% |
12.8 times less than Tuna Bluefin
|
| Lysine | 0.17mg | 0% | 87% |
2.7 times less than Tofu
|
| Methionine | 0.03mg | 0% | 91% |
2.8 times less than Quinoa
|
| Phenylalanine | 0.12mg | 0% | 89% |
5.6 times less than Egg
|
| Valine | 0.15mg | 0% | 89% |
13.6 times less than Soybean raw
|
| Histidine | 0.07mg | 0% | 88% |
10.3 times less than Turkey meat
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 65
% Daily Value*
0%
Total Fat
0g
0%
Saturated Fat 0g
0%
Cholesterol 0mg
2%
Sodium 35mg
4%
Total Carbohydrate
13g
16%
Dietary Fiber
4g
Total Sugars g
Includes ? g Added Sugars
Protein
3g
Vitamin D
0mcg
0%
Calcium
25mg
3%
Iron
1mg
13%
Potassium
169mg
5%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
Low in Cholesterol
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Vegetable nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.