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 for selected serving | 65 kcal |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 9 grams |
| Default serving size ⓘ Serving sizes are mostly 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) |
| Oxalates ⓘ https://www.hsph.harvard.edu/nutrition-questionnaire-service-center/nutrient-tables-download-page/ | 5 mg |
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
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
12831IU of 5,000IU
257%
Vitamin E:
1.1mg of 15mg
7.6%
Vitamin D:
0µg of 10µg
0%
Vitamin C:
9.6mg of 90mg
11%
Vitamin B1:
0.21mg of 1mg
18%
Vitamin B2:
0.36mg of 1mg
28%
Vitamin B3:
2.6mg of 16mg
16%
Vitamin B5:
0.45mg of 5mg
9.1%
Vitamin B6:
0.22mg of 1mg
17%
Folate:
57µg of 400µg
14%
Vitamin B12:
0µg of 2µg
0%
Choline:
72mg of 550mg
13%
Vitamin K:
71µg of 120µg
59%
Vitamin chart - relative view
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 6%
2.9 g of 50 g
2.9 g (6% of DV )
Fats:
Daily Value: 0%
0.2 g of 65 g
0.2 g (0% of DV )
Carbs:
Daily Value: 4%
13.1 g of 300 g
13.1 g (4% of DV )
Water:
Daily Value: 4%
83.2 g of 2,000 g
83.2 g (4% of DV )
Other:
0.7 g
0.7 g
Protein quality breakdown
Tryptophan:
87mg of 280mg
31%
Threonine:
345mg of 1,050mg
33%
Isoleucine:
417mg of 1,400mg
30%
Leucine:
570mg of 2,730mg
21%
Lysine:
510mg of 2,100mg
24%
Methionine:
102mg of 1,050mg
9.7%
Phenylalanine:
360mg of 1,750mg
21%
Valine:
447mg of 1,820mg
25%
Histidine:
219mg of 700mg
31%
Fat type information
Saturated Fat:
0.03 g
Monounsaturated Fat:
0.01 g
Polyunsaturated fat:
0.07 g
Fiber content ratio for Vegetable
Sugar:
3.1 g
Fiber:
4.4 g
Other:
5.6 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 | 2.9g | 7% | 72% |
Equal to Broccoli
|
| Fats | 0.15g | 0% | 90% |
222.1 times less than Cheese
|
| Vitamin C | 3.2mg | 4% | 32% |
16.6 times less than Lemon
|
| Net carbs | 8.7g | N/A | 48% |
6.2 times less than Chocolate
|
| Carbs | 13g | 4% | 44% |
2.2 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 22mg | 5% | 54% |
6.4 times less than Almonds
|
| Calcium | 25mg | 3% | 48% |
5 times less than Milk
|
| Potassium | 169mg | 5% | 67% |
1.1 times more than Cucumber
|
| Iron | 0.82mg | 10% | 66% |
3.2 times less than Beef broiled
|
| Sugar | 3.1g | 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 | 214µg | 24% | 25% | |
| Vitamin E | 0.38mg | 3% | 63% |
3.8 times less than Kiwi
|
| 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 seeds
|
| Vitamin B6 | 0.07mg | 6% | 71% |
1.6 times less than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 24µg | 20% | 46% |
4.3 times less than Broccoli
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Folate | 19µg | 5% | 49% |
3.2 times less than Brussels sprouts
|
| Choline | 24mg | 4% | 73% | |
| 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*
0.23%
Total Fat
0.15g
0.14%
Saturated Fat 0.03g
0
Trans Fat
0g
0
Cholesterol 0mg
1.5%
Sodium 35mg
4.4%
Total Carbohydrate
13g
18%
Dietary Fiber
4.4g
Total Sugars 0g
Includes ? g Added Sugars
Protein
2.9g
Vitamin D
0mcg
0
Calcium
25mg
2.5%
Iron
0.82mg
10%
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
ⓘ
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
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans 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 Saturated Fats
ⓘ
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
Low in Sugars
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.