Vegetables and Legumes

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Vegetables and Legumes

 

Vegetables are the one of the healthiest food groups. They are a great source of vitamins and minerals. Depending on the color, vegetables have specific therapeutic properties:
White vegetables like onions, horseradish, garlic, parsley have substances known as natural antibiotics. 
Yellow and orange vegetables such as carrots and pumpkin contain beta-carotene and potassium which affect the eyesight, and protect the heart. They also improve the work of digestive system.
Red veggies like tomatoes and peppers contain lycopene which protects against cancer, heart disease and neurological diseases.
Green ones (spinach, lettuce,brussels sprouts, broccoli) are rich in vitamin C (increases resistance), folic acid (prevents anemia), beta-carotene (better vision). They cleanse the body from toxins and strengthen blood vessels.
Black vegetables like eggplant contain a lot of vitamin C and  antioxidants.
Product Mass [g] Calories [cal] Proteins [g] Carbohydrates [g] Fats [g]
Artichokes raw (globe or french) 100 47 3.27 10.51 0.15
Artichokes unprepared frozen (globe or french) 100 38 2.63 7.76 0.43
Artichokes with salt drained boiled cooked (globe or french) 100 51 2.89 11.39 0.34
Artichokes with salt drained boiled cooked frozen (globe or french) 100 45 3.11 9.18 0.5
Artichokes without salt drained boiled cooked (globe or french) 100 53 2.89 11.95 0.34
Artichokes without salt drained boiled cooked frozen (globe or french) 100 45 3.11 9.18 0.5
Arugula raw 100 25 2.58 3.65 0.66
Asparagus 100 20 1.9 3.7 0.2
Asparagus drained boiled cooked 100 22 2.4 4.11 0.22
Asparagus drained solids canned 100 19 2.14 2.46 0.65
Asparagus solids and liquids no salt added canned 100 15 1.8 2.48 0.18
Asparagus solids and liquids regular pack canned 100 15 1.8 2.47 0.18
Asparagus unprepared frozen 100 24 3.23 4.1 0.23
Asparagus with salt drained boiled cooked 100 22 2.4 4.11 0.22
Asparagus with salt drained boiled cooked frozen 100 18 2.95 1.92 0.42
Asparagus without salt drained boiled cooked frozen 100 18 2.95 1.92 0.42
Balsam-pear (bitter gourd) raw leafy tips 100 30 5.3 3.29 0.69
Balsam-pear (bitter gourd) raw pods 100 17 1 3.7 0.17
Balsam-pear (bitter gourd) with salt drained boiled cooked leafy tips 100 32 3.6 6.16 0.2
Balsam-pear (bitter gourd) with salt drained boiled cooked pods 100 19 0.84 4.32 0.18
Balsam-pear (bitter gourd) without salt drained boiled cooked leafy tips 100 34 3.6 6.68 0.2
Balsam-pear (bitter gourd) without salt drained boiled cooked pods 100 19 0.84 4.32 0.18
Bamboo shoots (Bamboo sprouts) 100 27 2.6 5.2 0.3
Bamboo shoots drained solids canned 100 19 1.72 3.22 0.4
Bamboo shoots with salt drained boiled cooked 100 11 1.53 1.52 0.22
Bamboo shoots without salt drained boiled cooked 100 12 1.53 1.92 0.22
Beans (kidney, all types, boiled) 100 127 9 23 0
Beans (kidney, all types, canned) 100 84 5 16 0
Beans boiled with salt cooked mature seeds royal red kidney 100 123 9.49 21.85 0.17
Beans canned mature seeds cranberry (roman) 100 83 5.54 15.12 0.28
Beans canned mature seeds great northern 100 114 7.37 21.02 0.39
Beans canned mature seeds navy 100 113 7.53 20.45 0.43
Beans canned mature seeds white 100 114 7.26 21.2 0.29
Beans drained solids canned mature seeds kidney red 100 124 7.98 21.49 1.05
Beans drained solids canned pinto 100 114 6.99 20.22 0.9
Beans drained solids no salt added canned green snap 100 21 1.26 4.25 0.37
Beans drained solids no salt added canned yellow snap 100 20 1.15 4.5 0.1
Beans drained solids regular pack canned green snap 100 25 1.26 4.25 0.37
Beans drained without salt boiled cooked frozen green snap 100 28 1.49 6.45 0.17
Beans home prepared baked 100 155 5.54 21.63 5.15
Beans mature seeds yokan adzuki 100 260 3.29 60.72 0.12
Beans microwaved all styles frozen green snap 100 40 1.98 6.98 0.41
Beans microwaved green snap 100 39 2.31 6.41 0.5
Beans plain or vegetarian canned baked 100 94 4.75 21.14 0.37
Beans raw green snap 100 31 1.83 6.97 0.22
Beans raw in pod fava 100 88 7.92 17.63 0.73
Beans raw mature seeds adzuki 100 329 19.87 62.9 0.53
Beans raw mature seeds all types kidney 100 333 23.58 60.01 0.83
Beans raw mature seeds black 100 341 21.6 62.36 1.42
Beans raw mature seeds california red kidney 100 330 24.37 59.8 0.25
Beans raw mature seeds cranberry (roman) 100 335 23.03 60.05 1.23
Beans raw mature seeds french 100 343 18.81 64.11 2.02
Beans raw mature seeds great northern 100 339 21.86 62.37 1.14
Beans raw mature seeds navy 100 337 22.33 60.75 1.5
Beans raw mature seeds pink 100 343 20.96 64.19 1.13
Beans raw mature seeds pinto 100 347 21.42 62.55 1.23
Beans raw mature seeds red kidney 100 337 22.53 61.29 1.06
Beans raw mature seeds royal red kidney 100 329 25.33 58.33 0.45
Beans raw mature seeds small white 100 336 21.11 62.25 1.18
Beans raw mature seeds white 100 333 23.36 60.27 0.85
Beans raw mature seeds yellow 100 345 22 60.7 2.6
Beans raw sprouted mature seeds kidney 100 29 4.2 4.1 0.5
Beans raw sprouted mature seeds navy 100 67 6.15 13.05 0.7
Beans raw sprouted mature seeds pinto 100 62 5.25 11.6 0.9
Beans raw yellow snap 100 31 1.82 7.13 0.12
Beans solids and liquids canned mature seeds pinto 100 82 4.6 15.18 0.56
Beans solids and liquids canned mature seeds red kidney 100 81 5.22 14.83 0.36
Beans solids and liquids canned shellie 100 30 1.76 6.19 0.19
Beans solids and liquids no salt added canned green snap 100 15 0.8 3.5 0.1
Beans solids and liquids no salt added canned yellow snap 100 15 0.8 3.5 0.1
Beans solids and liquids regular pack canned green variety snap 100 15 0.72 3.27 0.17
Beans solids and liquids regular pack canned immature seeds lima 100 71 4.07 13.33 0.29
Beans solids and liquids regular pack canned yellow snap 100 15 0.8 3.5 0.1
Beans solids and liquids seasoned all styles canned snap 100 16 0.83 3.49 0.2
Beans sweetened canned mature seeds adzuki 100 237 3.8 55.01 0.03
Beans unprepared all styles frozen green snap 100 39 1.79 7.54 0.21
Beans unprepared all styles frozen yellow snap 100 33 1.8 7.58 0.21
Beans unprepared frozen immature seeds pinto 100 170 9.8 32.5 0.5
Beans with beef canned baked 100 121 6.38 16.91 3.45
Beans with franks canned baked 100 142 6.75 15.39 6.57
Beans with pork and sweet sauce canned baked 100 112 5.29 21.12 1.44
Beans with pork and tomato sauce canned baked 100 94 5.15 18.69 0.93
Beans with pork canned baked 100 106 5.19 19.99 1.55
Beans with salt boiled cooked mature seed adzuki 100 128 7.52 24.77 0.1
Beans with salt boiled cooked mature seeds all types kidney 100 127 8.67 22.8 0.5
Beans with salt boiled cooked mature seeds black 100 132 8.86 23.71 0.54
Beans with salt boiled cooked mature seeds california red kidney 100 124 9.13 22.41 0.09
Beans with salt boiled cooked mature seeds cranberry (roman) 100 136 9.34 24.46 0.46
Beans with salt boiled cooked mature seeds french 100 129 7.05 24.02 0.76
Beans with salt drained boiled cooked frozen green snap 100 26 1.49 5.86 0.17
Beans with salt drained boiled cooked frozen immature seeds pinto 100 162 9.31 30.88 0.48
Beans with salt drained boiled cooked frozen yellow snap 100 26 1.49 5.86 0.17
Beans with salt drained boiled cooked green snap 100 35 1.89 7.88 0.28
Beans with salt drained boiled cooked sprouted mature seeds kidney 100 33 4.83 4.72 0.58
Beans with salt drained boiled cooked sprouted mature seeds navy 100 78 7.07 15.01 0.81
Beans with salt drained boiled cooked sprouted mature seeds pinto 100 20 1.86 3.5 0.32
Beans with salt drained boiled cooked yellow snap 100 35 1.89 7.88 0.28
Beans without salt drained boiled cooked frozen immature seeds pinto 100 162 9.31 30.88 0.48
Beans without salt drained boiled cooked frozen yellow snap 100 28 1.49 6.45 0.17
Beans without salt drained boiled cooked green snap 100 35 1.89 7.88 0.28
Beans without salt drained boiled cooked sprouted mature seeds kidney 100 33 4.83 4.72 0.58
Beans without salt drained boiled cooked sprouted mature seeds navy 100 78 7.07 15.01 0.81
Beans without salt drained boiled cooked sprouted mature seeds pinto 100 22 1.86 4.1 0.32
Beet greens raw 100 22 2.2 4.33 0.13
Beet greens with salt drained boiled cooked 100 27 2.57 5.46 0.2
Beet greens without salt drained boiled cooked 100 27 2.57 5.46 0.2
Beets drained boiled cooked 100 44 1.68 9.96 0.18
Beets drained solids canned 100 31 0.91 7.21 0.14
Beets solids and liquids canned harvard 100 73 0.84 18.18 0.06
Beets solids and liquids canned pickled 100 65 0.8 16.28 0.08
Beets solids and liquids no salt added canned 100 28 0.8 6.57 0.07
Beets solids and liquids regular pack canned 100 30 0.73 7.14 0.09
Broad bean (field bean / bell bean) 100 88 7.1 14 0.4
Broccoli 100 34 3.3 6.64 0.2
Broccoli cooked chinese 100 22 1.14 3.81 0.72
Broccoli raab cooked 100 33 3.83 3.12 0.52
Broccoli raab raw 100 22 3.17 2.85 0.49
Broccoli with salt drained boiled cooked chopped frozen 100 28 3.1 5.35 0.12
Broccoli without salt drained boiled cooked 100 35 2.38 7.18 0.41
Brussels sprout 100 43 3.38 8.7 0.3
Brussels sprouts with salt drained boiled cooked 100 36 2.55 7.1 0.5
Brussels sprouts with salt drained boiled cooked frozen 100 42 3.64 8.32 0.39
Brussels sprouts without salt drained boiled cooked 100 36 2.55 7.1 0.5
Brussels sprouts without salt drained boiled cooked frozen 100 42 3.64 8.32 0.39
Cabbage 100 38 1.7 7.4 0.2
Cabbage (red) 100 45 1.9 9 0.2
Carrot 100 41 1 8.7 0.2
Carrots drained solids no salt added canned 100 25 0.64 5.54 0.19
Carrots drained solids regular pack canned 100 25 0.64 5.54 0.19
Carrots raw baby 100 35 0.64 8.24 0.13
Carrots solids and liquids no salt added canned 100 23 0.59 5.36 0.14
Carrots solids and liquids regular pack canned 100 23 0.58 5.37 0.14
Carrots unprepared frozen 100 36 0.78 7.9 0.46
Carrots with salt drained boiled cooked 100 35 0.76 8.22 0.18
Carrots without salt drained boiled cooked 100 35 0.76 8.22 0.18
Cauliflower 100 25 2.4 5 0.2
Cauliflower no salt added cooked green 100 32 3.04 6.28 0.31
Cauliflower raw green 100 31 2.95 6.09 0.3
Cauliflower unprepared frozen 100 24 2.01 4.68 0.27
Cauliflower with salt cooked green 100 32 3.04 6.28 0.31
Cauliflower with salt drained boiled cooked 100 23 1.84 4.11 0.45
Cauliflower without salt drained boiled cooked 100 23 1.84 4.11 0.45
Celery 100 15 1 3 0
Celery root 100 61 1.3 13.6 0.2
Chard raw swiss 100 19 1.8 3.74 0.2
Chard with salt drained boiled cooked swiss 100 20 1.88 4.13 0.08
Chard without salt drained boiled cooked swiss 100 20 1.88 4.13 0.08
Chickpeas (garbanzo beans bengal gram) drained solids canned mature seeds 100 139 7.05 22.53 2.77
Chickpeas (garbanzo beans bengal gram) raw mature seeds 100 364 19.3 60.65 6.04
Chickpeas (garbanzo beans bengal gram) rinsed in tap water drained canned mature seeds 100 138 7.04 22.87 2.47
Chickpeas (garbanzo beans bengal gram) solids and liquids canned mature seeds 100 88 4.92 13.49 1.95
Chickpeas (garbanzo beans bengal gram) with salt boiled cooked mature seeds 100 164 8.86 27.42 2.59
Chickpeas (garbanzo beans bengal gram) without salt boiled cooked mature seeds 100 164 8.86 27.42 2.59
Chicory greens raw 100 23 1.7 4.7 0.3
Chicory raw witloof 100 17 0.9 4 0.1
Chicory roots raw 100 72 1.4 17.51 0.2
Chili unprepared canned WORTHINGTON 100 126 10.4 10.9 4.5
Chili with beans canned 100 112 5.71 11.91 5.49
Chives 100 30 4.1 3.9 0.8
Chives freeze-dried 100 311 21.2 64.29 3.5
Collards raw 100 30 2.45 5.69 0.42
Collards unprepared chopped frozen 100 33 2.69 6.46 0.37
Collards with salt drained boiled cooked 100 26 2.11 4.91 0.36
Collards with salt drained boiled cooked chopped frozen 100 36 2.97 7.1 0.41
Collards without salt drained boiled cooked chopped frozen 100 36 2.97 7.1 0.41
Corn drained solids whole kernel canned white sweet 100 81 2.62 18.59 1
Corn drained solids whole kernel canned yellow sweet 100 79 2.46 17.77 1.11
Corn no salt added cream style canned white sweet 100 72 1.74 18.13 0.42
Corn no salt added cream style canned yellow sweet 100 72 1.74 18.13 0.42
Corn no salt added vacuum pack canned white sweet 100 79 2.41 19.44 0.5
Corn no salt added vacuum pack canned yellow sweet 100 79 2.41 19.44 0.5
Corn pudding home prepared 100 131 4.42 16.97 5.04
Corn raw white sweet 100 86 3.22 19.02 1.18
Corn raw yellow sweet 100 86 3.27 18.7 1.35
Corn regular pack cream style canned white sweet 100 72 1.74 18.13 0.42
Corn regular pack cream style canned yellow sweet 100 72 1.74 18.13 0.42
Corn regular pack vacuum pack canned white sweet 100 79 2.41 19.44 0.5
Corn regular pack vacuum pack canned yellow sweet 100 79 2.41 19.44 0.5
Corn rinsed with tap water drained solids canned yellow sweet 100 74 2.18 13.02 1.43
Corn solids and liquids no salt added canned yellow sweet 100 61 1.95 13.86 0.77
Corn solids and liquids no salt added whole kernel canned white sweet 100 64 1.95 15.41 0.5
Corn solids and liquids regular pack brine pack canned yellow sweet 100 61 1.95 13.86 0.77
Corn solids and liquids regular pack whole kernel canned white sweet 100 64 1.95 15.41 0.5
Corn unprepared kernels cut off cob frozen white sweet 100 88 3.02 20.81 0.77
Corn unprepared kernels cut off cob frozen yellow sweet 100 88 3.02 20.71 0.78
Corn unprepared kernels on cob frozen white sweet 100 98 3.28 23.5 0.78
Corn unprepared kernels on cob frozen yellow sweet 100 98 3.28 23.5 0.78
Corn white 100 365 9.42 74.26 4.74
Corn with red and green peppers solids and liquids canned 100 75 2.33 18.17 0.55
Corn with salt drained boiled cooked kernels on cob frozen white sweet 100 94 3.11 22.33 0.74
Corn with salt drained boiled cooked kernels on cob frozen yellow sweet 100 94 3.11 22.33 0.74
Corn with salt drained boiled cooked white sweet 100 97 3.34 21.71 1.41
Corn with salt drained boiled cooked yellow sweet 100 96 3.41 20.98 1.5
Corn with salt drained boiled cut off cob kernels frozen yellow sweet 100 79 2.55 18.71 0.67
Corn with salt drained boiled kernels cut off cob frozen white sweet 100 80 2.75 19.56 0.43
Corn without salt drained boiled cooked kernels on cob frozen white sweet 100 94 3.11 22.33 0.74
Corn without salt drained boiled cooked kernels on cob frozen yellow sweet 100 94 3.11 22.33 0.74
Corn without salt drained boiled cooked white sweet 100 97 3.34 21.71 1.41
Corn without salt drained boiled cooked yellow sweet 100 96 3.41 20.98 1.5
Corn without salt drained boiled kernels cut off cob frozen white sweet 100 80 2.75 19.56 0.43
Corn without salt drained boiled kernels cut off cob frozen yellow sweet 100 81 2.55 19.3 0.67
Corn yellow 100 365 9.42 74.26 4.74
Cornsalad raw 100 21 2 3.6 0.4
Cornstarch 100 381 0.26 91.27 0.05
Cowpeas (blackeyes) raw immature seeds 100 90 2.95 18.83 0.35
Cowpeas (blackeyes) unprepared frozen immature seeds 100 139 8.98 25.13 0.7
Cowpeas (blackeyes) with salt drained boiled cooked frozen immature seeds 100 131 8.49 23.5 0.66
Cowpeas (blackeyes) with salt drained boiled cooked immature seeds 100 94 3.17 19.73 0.38
Cowpeas (blackeyes) without salt drained boiled cooked frozen immature seeds 100 132 8.49 23.76 0.66
Cowpeas (blackeyes) without salt drained boiled cooked immature seeds 100 97 3.17 20.32 0.38
Cowpeas canned with pork mature seeds common (blackeyes crowder southern) 100 83 2.74 16.53 1.6
Cowpeas plain canned mature seeds common (blackeyes crowder southern) 100 77 4.74 13.63 0.55
Cowpeas raw leafy tips 100 29 4.1 4.82 0.25
Cowpeas raw mature seeds catjang 100 343 23.85 59.64 2.07
Cowpeas raw mature seeds common (blackeyes crowder southern) 100 336 23.52 60.03 1.26
Cowpeas raw young pods with seeds 100 44 3.3 9.5 0.3
Cowpeas with salt boiled cooked mature seeds catjang 100 117 8.13 20.32 0.71
Cowpeas with salt boiled cooked mature seeds common (blackeyes crowder southern) 100 116 7.73 20.76 0.53
Cowpeas with salt drained boiled cooked leafy tips 100 22 4.67 2.8 0.1
Cowpeas with salt drained boiled cooked young pods with seeds 100 34 2.6 7 0.3
Cowpeas without salt boiled cooked mature seeds catjang 100 117 8.13 20.32 0.71
Cowpeas without salt boiled cooked mature seeds common (blackeyes crowder southern) 100 116 7.73 20.76 0.53
Cowpeas without salt drained boiled cooked leafy tips 100 22 4.67 2.8 0.1
Cowpeas without salt drained boiled cooked young pods with seeds 100 34 2.6 7 0.3
Cucumber raw peeled 100 12 0.59 2.16 0.16
Cucumber raw with peel 100 15 0.7 3.63 0.1
Eggplant raw 100 24 1.01 5.7 0.19
Eggplant with salt drained boiled cooked 100 33 0.83 8.14 0.23
Eggplant without salt drained boiled cooked 100 35 0.83 8.73 0.23
Garlic 100 144 6.2 28.8 0.5
Green Bean (French Bean, String Bean) 100 42 2.4 7.6 0.2
Green peas 100 98 6.7 17 0.4
Green peas (canned) 100 83 4.5 15.8 0.2
Kale (borecole) 100 50 3.3 7.8 0.6
Leek 100 47 1.7 9.9 0.1
Lentils boiled, cooked without salt 100 116 9 20 0
Lentils raw 100 353 25.8 60.08 1.06
Lentils raw pink 100 345 24.95 59.15 2.17
Lentils raw sprouted 100 106 8.96 22.14 0.55
Lentils with salt boiled cooked mature seeds 100 114 9.02 19.54 0.38
Lentils with salt stir-fried cooked sprouted 100 101 8.8 21.25 0.45
Lentils without salt stir-fried cooked sprouted 100 101 8.8 21.25 0.45
Lettuce 100 20 1.4 2.9 0.3
MORNINGSTAR FARMS Entree Chili unprepared frozen 100 67 4.9 12.6 1
Mushrooms (raw) 100 24 2.6 2.5 0.4
Mushrooms (shiitake, dry) 100 296 10 75 1
Olives canned (small-extra large) ripe 100 115 0.84 6.26 10.68
Olives green canned or bottled pickled 100 145 1.03 3.84 15.32
Onion 100 37 1.4 6.9 0.4
Parsley 100 60 3.7 9 1
Parsley root 100 83 2.6 17.1 0.5
Peas and carrots solids and liquids no salt added canned 100 38 2.17 8.48 0.27
Peas and carrots solids and liquids regular pack canned 100 38 2.17 8.48 0.27
Peas and carrots unprepared frozen 100 53 3.4 11.15 0.47
Peas and carrots with salt drained boiled cooked frozen 100 48 3.09 10.12 0.42
Peas and carrots without salt drained boiled cooked frozen 100 48 3.09 10.12 0.42
Pepper (red) 100 35 1.2 6.9 0.3
Pepper green sweet raw 100 20 0.86 4.64 0.17
Peppers canned green chili 100 21 0.72 4.6 0.27
Peppers raw green hot chili 100 40 2 9.46 0.2
Peppers raw red hot chili 100 40 1.87 8.81 0.44
Peppers raw yellow sweet 100 27 1 6.32 0.21
Peppers solids and liquids excluding seeds canned red hot chili 100 21 0.9 5.1 0.1
Peppers solids and liquids excluding seeds pods canned green hot chili 100 21 0.9 5.1 0.1
Peppers, pickled 100 37 0.8 5 1.5
Pickles dill or kosher dill cucumber 100 12 0.6 2.59 0.14
Pickles low sodium (includes bread and butter pickles) sweet cucumber 100 122 0.37 33.73 0.26
Pickles low sodium sour cucumber 100 11 0.33 2.26 0.2
Pickles sour cucumbers 100 12 0.7 2.26 0.2
Pickles sweet (includes bread and butter pickles) cucumber 100 91 0.58 21.15 0.41
Pickles sweet with cauliflower onion mustard chowchow 100 121 1.5 26.64 0.9
Potatoes 100 87 1.7 19.9 0.1
Pumpkin, raw 100 27 1 6 0
Radish 100 21 0.8 3.6 0.4
Red beans, canned 100 104 6.9 17.8 0.6
Rhubarb 100 18 0.5 3.8 0.1
Sauerkraut (sour cabbage) 100 20 1.1 3.4 0.2
Soybeans, boiled, without salt 100 173 17 10 9
Spinach 100 26 2.6 3 0.4
Squash raw baby zucchini 100 21 2.71 3.11 0.4
Squash raw includes skin ( summer zucchini) 100 17 1.21 3.11 0.32
Squash unprepared frozen includes skin ( summer zucchini) 100 17 1.16 3.59 0.13
Squash without salt drained boiled cooked includes skin (summer zucchini) 100 15 1.14 2.69 0.36
Sweet Potato, raw 100 86 2 20 0
Tomato 100 29 0.9 5.2 0.5
Tomatoes packed in tomato juice canned ripe red 100 17 0.78 4 0.13
Tomatoes with green chilies canned ripe red 100 15 0.69 3.62 0.08
White beans, canned 100 87 4.5 16.7 0.2
Zucchini 100 18 1 3 0.2

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