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Usage Note

• Nutrition data are calculated per 100 g (3.5 oz) of food weight unless otherwise noted.
• Click on column header to sort foods by name or by nutrient content. Click again to reverse sort order.
• Click on a number in table footer to go to a particular page.

Choose nutrition data to display

• Check or uncheck the nutrients in list below to choose which nutrition data to display.
• Abbreviations: g = gram, mg = milligram, mcg = microgram, kcal = kilocalorie, kJ = kilojoule.

Calories (kcal)
Energy (kJ)
Protein (g)
Percentage of Calories from Protein (%)
Total Fat (g)
Percentage of Calories from Fat (%)
Carbohydrate (g)
Percentage of Calories from Carb (%)
Fiber (g)
Potassium (mg)
Water (g)
Caffeine (mg)
Alcohol (g)

Diarrhea

information from the National Institutes of Health

Diarrhea means that you have loose, watery stools more than three times in one day. You may also have cramps, bloating, nausea and an urgent need to have a bowel movement.

• The term acute diarrhea is used to describe an episode lasting less than two weeks.
• Persistent or chronic diarrhea is the term for recurring episodes of diarrhea lasting more than 2 to 4 weeks.
• Dysentery is diarrhea that contains blood.

Causes of diarrhea include bacteria, viruses or parasites, certain medicines, food intolerances and diseases that affect the stomach, small intestine or colon. In many cases, no cause can be found.

Although usually not harmful, diarrhea can become dangerous or signal a more serious problem. You should talk to your doctor if you have a strong pain in your abdomen or rectum, a fever, blood in your stools, severe diarrhea for more than three days or symptoms of dehydration. If your child has diarrhea, do not hesitate to call the doctor for advice. Diarrhea can be dangerous in children.

Diarrhea - What to Eat

• Fiber

Fiber is a stool regulator. Fiber works by soaking up water. Fiber also adds bulk to the stool. Most people do not get enough fiber (at least 20 to 30 grams a day recommended). Don't worry about getting too much fiber because any extra will be eliminated. However, start increasing fiber slowly to avoid gas and bloating. The ideal way to increase fiber intake is through fruits and vegetables because they provide many essential nutrients. But supplements can be helpful.

• Potassium

Essential minerals and electrolytes are lost in diarrhea. Potassium is an essential mineral for your body. Diarrhea may excrete large amounts of potassium. If you don't have enough potassium, you may feel weak. It is important to replenish potassium through the foods you eat.

• Water

Drink a lot of fluids to prevent dehydration. Being dehydrated means your body does not have enough fluid to work properly. Dehydration can be serious, especially for children, older adults, and people with weakened immune systems. In general, one needs 8 to 10 glasses of clear fluids a day. Every time you have a loose bowel movement, drink at least 1 cup of liquid. Eat small amounts of food frequently and drink fluids between meals.

• Caffeine and alcohol

Avoid beverages that contain caffeine and alcohol. These can lead to dehydration.

Additional Food Tips for Diarrhea

• If you don't drink milk regularly, avoid milk when you have diarrhea.
• Avoid foods that have laxative effects such as prune and prune juice.

Diarrhea Food List

Representative sample of high-fiber high-potassium vegetables suitable for diarrhea diet:

Fiber (g)

Potassium (mg)

Vegetables High in Fiber and Minerals ( 100 g)

11.0

272

Grape leaves

10.6

494

Fireweed, leaves

7.8

568

Wasabi, root

7.5

332

Beans, fava, in pod

5.3

508

Sweet potato leaves

5.4

370

Artichokes, (globe or french)

5.1

552

Pigeonpeas, immature seeds

4.9

556

Lotus root

5.0

431

Cowpeas (blackeyes), immature seeds

4.9

467

Lima beans, immature seeds

5.1

244

Peas, green

4.9

375

Parsnips

4.9

150

Yambean (jicama)

4.1

816

Yam

4.2

620

Soybeans, green

4.1

591

Taro

3.7

762

Beet greens

4.0

452

Lambsquarters

4.2

250

Broadbeans, immature seeds

3.8

633

Epazote

4.0

420

Chicory greens

3.7

648

Taro leaves

3.8

506

Mushrooms, Chanterelle

3.9

320

Squash, winter, hubbard

4.0

213

Collards

3.8

389

Brussels sprouts

3.8

369

Succotash, (corn and limas)

3.7

305

Peppers, serrano

3.6

350

Kohlrabi

Fiber (g)

Potassium (mg)

Vegetables High in Fiber and Minerals ( 100 g)

3.5

397

Dandelion greens

3.3

380

Salsify, (vegetable oyster)

3.2

461

Drumstick pods

3.4

256

Pepper, banana

3.4

209

Beans, snap, yellow

3.3

308

Burdock root

3.0

584

Waterchestnuts, chinese, (matai)

3.2

384

Mustard greens

3.0

567

Chrysanthemum, garland

3.0

567

Chrysanthemum leaves

3.3

252

Hyacinth-beans, immature seeds

3.2

334

Shallots

3.3

215

Cowpeas, young pods with seeds

3.1

414

Fennel, bulb

3.2

300

Cauliflower, green

3.2

299

Okra

3.2

296

Turnip greens

3.1

314

Endive

3.0

337

Sweet potato, unprepared

3.1

230

Cabbage, savoy

2.8

521

Coriander (cilantro) leaves

3.1

211

Chicory, witloof

2.9

390

Dock

2.8

449

Mustard spinach, (tendergreen)

3.0

229

Eggplant

2.8

411

Mushrooms, morel

2.9

237

Carrots, baby

2.8

325

Beets

2.8

320

Carrots

2.8

296

Balsam-pear (bitter gourd), pods

2.7

359

Mushrooms, enoki

Fiber (g)

Potassium (mg)

Vegetables High in Fiber and Minerals ( 100 g)

2.8

248

Peppers, jalapeno

2.7

270

Corn, sweet, white

2.5

418

Mountain yam, hawaii

2.6

316

Broccoli

2.5

413

Potatoes, skin

2.7

211

Beans, snap, green

2.9

6

Waxgourd, (chinese preserving melon)

2.7

204

Mushrooms, maitake

2.7

196

Broccoli raab

2.6

276

Onions, spring or scallions (includes tops and bulb)

2.4

407

Potatoes, white, flesh and skin

2.5

304

Mushrooms, shiitake

2.6

200

Peas, edible-podded

2.5

296

Chives

2.2

558

Spinach

2.2

533

Bamboo shoots

2.3

420

Mushrooms, oyster

2.5

170

Cabbage

2.2

421

Potato, flesh and skin

2.4

212

Onions, welsh

2.3

305

Rutabagas

2.5

78

Mushrooms, straw, canned, drained solids

2.3

246

Cabbage, common (danish, domestic, and pointed types), stored

2.3

246

Cabbage, common (danish, domestic, and pointed types), freshly harvest

2.1

401

Garlic

2.2

257

Nopales

2.0

415

Ginger root

2.1

312

Swamp cabbage, (skunk cabbage)

2.0

352

Squash, winter, butternut

2.1

247

Lettuce, cos or romaine

2.1

243

Cabbage, red

Fiber (g)

Potassium (mg)

Vegetables High in Fiber and Minerals ( 100 g)

2.0

337

Drumstick leaves

2.1

211

Peppers, sweet, red

2.1

202

Asparagus

2.0

299

Cauliflower

2.0

270

Corn, sweet, yellow

1.9

268

Tomatillos

1.7

455

Potatoes, red, flesh and skin

1.7

450

Kale, scotch

1.8

300

Celeriac

1.5

598

Yautia (tannier)

1.8

271

Cassava

1.7

330

Celtuce

1.6

429

Jerusalem-artichokes

1.6

400

Cardoon

1.8

191

Turnips

1.8

180

Leeks, (bulb and lower leaf-portion)

1.6

379

Chard, swiss

1.9

79

Alfalfa seeds, sprouted

1.6

369

Arugula

1.8

149

Mung beans, mature seeds, sprouted

1.7

242

Pokeberry shoots, (poke)

1.7

175

Peppers, sweet, green

1.6

260

Celery

1.5

350

Squash, winter, all varieties

1.5

347

Squash, winter, acorn

1.7

146

Onions

1.5

340

Peppers, hot chili, green

1.6

233

Radishes

1.6

227

Radishes, oriental

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