Nutrition of Vegetables

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Food NameCarbProteinFatFiberSugarsGlycemic Index 
White potato19.41.72.41.70.866
White potato, raw, with or without peel (assume peel not eaten)17.52.00.12.20.8 
White potato, dry, powdered, not reconstituted81.28.40.46.93.5 
White potato, baked, peel not eaten21.42.00.11.51.773
White potato, baked, peel eaten20.52.42.22.11.173
White potato, baked, peel eaten, fat not added in cooking21.02.50.12.21.273
White potato, baked, peel eaten, fat added in cooking20.52.42.22.11.173
White potato skins, with adhering flesh, baked35.23.30.15.11.573
White potato, boiled, without peel19.41.72.21.70.866
White potato, boiled, without peel, fat not added in cooking19.91.70.11.80.866
White potato, boiled, without peel, fat added in cooking19.41.72.41.70.866
White potato, boiled, with peel19.51.82.21.70.848
White potato, boiled, with peel, fat not added in cooking20.01.90.11.80.966
White potato, boiled, with peel, fat added in cooking19.51.82.41.70.848
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Usage Note

  • Carbohydrate, protein, fat, fiber and sugars values are in grams and calculated per 100g of food weight.
  • Click on column header to sort foods by name or by nutrient content.
  • Pie chart shows relative contributions to total calories from carbohydrate, protein and fat (and alcohol, if exists).
  • The mineral and vitamin charts show the relative contents of minerals and vitamins of each food. The higher the bubble, the higher mineral or vitamin content a food has relative to other foods. The larger the bubble, the greater the mineral or vitamin content relative to the Recommended Daily Allowances.

NUTRITION OF VEGETABLES Database

This is a unique database that provides a comprehensive list of most common vegetables and their nutrient data.
Besides the macronutrient (carbohydrate, protein and fat) contents of these vegetables, the glycemic index of many vegetables are also provided in addition to their fiber and sugar contents.
There is no other comparable vegetable nutrient database in the world.

How to Use Fruits and Vegetables to Help Manage Your Weight

information from the US Centers for Disease Control and Prevention

Fruits and vegetables are part of a well-balanced and healthy eating plan. There are many different ways to lose or maintain a healthy weight. Using more fruits and vegetables along with whole grains and lean meats, nuts, and beans is a safe and healthy one. Helping control your weight is not the only benefit of eating more fruits and vegetables. Diets rich in fruits and vegetables may reduce the risk of some types of cancer and other chronic diseases. Fruits and vegetables also provide essential vitamins and minerals, fiber, and other substances that are important for good health.

To lose weight, you must eat fewer calories than your body uses

This doesn't necessarily mean that you have to eat less food. You can create lower-calorie versions of some of your favorite dishes by substituting low-calorie fruits and vegetables in place of higher-calorie ingredients. The water and fiber in fruits and vegetables will add volume to your dishes, so you can eat the same amount of food with fewer calories. Most fruits and vegetables are naturally low in fat and calories and are filling.


Tips for Making Fruits and Vegetables Part of Your Weight Management Plan

Eat fruits and vegetables the way nature provided—or with fat-free or low-fat cooking techniques. Try steaming your vegetables, using low-calorie or low-fat dressings, and using herbs and spices to add flavor. Some cooking techniques, such as breading and frying, or using high-fat dressings or sauces will greatly increase the calories and fat in the dish. And eat your fruit raw to enjoy its natural sweetness.

Canned or frozen fruits and vegetables are good options when fresh produce is not available. However, be careful to choose those without added sugar, syrup, cream sauces, or other ingredients that will add calories.

Choose whole fruit over fruit drinks and juices. Fruit juices have lost fiber from the fruit. It is better to eat the whole fruit because it contains the added fiber that helps you feel full. One 6-ounce serving of orange juice has 85 calories, compared to just 65 calories in a medium orange.

Whole fruit gives you a bigger size snack than the same fruit dried—for the same number of calories. A small box of raisins (1/4 cup) is about 100 calories. For the same number of calories, you can eat 1 cup of grapes.

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Vegetables High in Fiber

List of top 100 vegetables or vegetable products highest in fiber. Fiber content is in grams and measured per 100 grams of food weight.



Vegetables High in Fiber Fiber

Fungi, Cloud ears, dried 70.1

Parsley, freeze-dried 32.7

Peppers, hot chile, sun-dried 28.7

Peppers, pasilla, dried 26.8

Chives, freeze-dried 26.2

Radishes, oriental, dried 23.9

Carrot, dehydrated 23.6

Peppers, ancho, dried 21.6

Peppers, sweet, red, freeze-dried 21.3

Peppers, sweet, green, freeze-dried 21.3

Tomato powder 16.5

Shallots, freeze-dried 15.7

Tomatoes, sun-dried 12.3

Mushrooms, shiitake, dried 11.5

Grape leaves, raw 11.0

Fireweed, leaves, raw 10.6

Leeks, (bulb and lower-leaf portion), freeze-dried 10.4

Onions, dehydrated flakes 9.2

Beans, pinto, immature seeds, frozen, cooked, boiled, drained, without salt 8.6

Potatoes, scalloped, dry mix, unprepared 8.6

Beans, pinto, immature seeds, frozen, cooked, boiled, drained, with salt 8.6

Artichokes, (globe or french), cooked, boiled, drained, with salt 8.6

Artichokes, (globe or french), cooked, boiled, drained, without salt 8.6

Pumpkin pie mix, canned 8.3

Potatoes, baked, skin, without salt 7.9

Potatoes, baked, skin, with salt 7.9

Wasabi, root, raw 7.8

Seaweed, agar, dried 7.7

Potatoes, mashed, dehydrated, granules without milk, dry form 7.1


Vegetables High in Fiber Fiber

Potatoes, mashed, dehydrated, flakes without milk, dry form 6.6

Potatoes, mashed, dehydrated, granules with milk, dry form 6.6

Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt 6.4

Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, with salt 6.4

Pigeonpeas, immature seeds, cooked, boiled, drained, without salt 6.2

Pigeonpeas, immature seeds, cooked, boiled, drained, with salt 6.2

Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, without salt 6.0

Lima beans, immature seeds, frozen, baby, unprepared 6.0

Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, with salt 6.0

Potato flour 5.9

Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, with salt 5.8

Tomatoes, sun-dried, packed in oil, drained 5.8

Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, without salt 5.8

Beans, pinto, immature seeds, frozen, unprepared 5.7

Potatoes, microwaved, cooked in skin, skin, without salt 5.5

Peas, green, cooked, boiled, drained, without salt 5.5

Peas, green, frozen, cooked, boiled, drained, without salt 5.5

Lima beans, immature seeds, frozen, fordhook, unprepared 5.5

Peas, green, cooked, boiled, drained, with salt 5.5

Potatoes, microwaved, cooked, in skin, skin with salt 5.5

Peas, green, frozen, cooked, boiled, drained, with salt 5.5

Artichokes, (globe or french), raw 5.4

Lima beans, immature seeds, cooked, boiled, drained, without salt 5.3

Lima beans, immature seeds, cooked, boiled, drained, with salt 5.3

Edamame, frozen, prepared 5.2

Peas, green, raw 5.1

Taro, cooked, without salt 5.1

Taro, cooked, with salt 5.1

Pigeonpeas, immature seeds, raw 5.1

Cowpeas (blackeyes), immature seeds, raw 5.0

Cowpeas (blackeyes), immature seeds, frozen, unprepared 5.0




Vegetables High in Fiber Fiber

Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, with salt 5.0

Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt 5.0

Squash, winter, hubbard, baked, without salt 4.9

Squash, winter, hubbard, baked, with salt 4.9

Peas, green (includes baby and lesuer types), canned, drained solids, unprepared 4.9

Lotus root, raw 4.9

Yambean (jicama), raw 4.9

Lima beans, immature seeds, raw 4.9

Parsnips, raw 4.9

Edamame, frozen, unprepared 4.8

Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt 4.6

Artichokes, (globe or french), frozen, cooked, boiled, drained, with salt 4.6

Succotash, (corn and limas), cooked, boiled, drained, without salt 4.5

Potatoes, frozen, french fried, par fried, extruded, unprepared 4.5

Peas, green, frozen, unprepared 4.5

Vegetables, mixed, frozen, cooked, boiled, drained, with salt 4.4

Vegetables, mixed, frozen, cooked, boiled, drained, without salt 4.4

Squash, winter, acorn, cooked, baked, without salt 4.4

Squash, winter, acorn, cooked, baked, with salt 4.4

Drumstick pods, cooked, boiled, drained, with salt 4.2

Drumstick pods, cooked, boiled, drained, without salt 4.2

Soybeans, green, raw 4.2

Soybeans, green, cooked, boiled, drained, with salt 4.2

Soybeans, green, cooked, boiled, drained, without salt 4.2

Broadbeans, immature seeds, raw 4.2

Succotash, (corn and limas), frozen, cooked, boiled, drained, without salt 4.1

Brussels sprouts, frozen, cooked, boiled, drained, with salt 4.1

Succotash, (corn and limas), frozen, cooked, boiled, drained, with salt 4.1

Tomato products, canned, paste, with salt added 4.1

Tomato products, canned, paste, without salt added 4.1

Potatoes, au gratin, dry mix, unprepared 4.1


Vegetables High in Fiber Fiber

Peas, green, canned, no salt added, drained solids 4.1

Taro, raw 4.1

Yam, raw 4.1

Brussels sprouts, frozen, cooked, boiled, drained, without salt 4.1

Lambsquarters, raw 4.0

Parsnips, cooked, boiled, drained, with salt 4.0

Chicory greens, raw 4.0

Succotash, (corn and limas), frozen, unprepared 4.0

Vegetables, mixed, frozen, unprepared 4.0

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