Food Composition (Vegetables and vegetable products)

DescriptionPortion Size (Amount)Portion Size (Unit)Total Sugars (grams)Glucose (grams)Fructose (grams)Sucrose (grams)Lactose (grams)Maltose (grams)Starch (grams)
Acorn squash0.5cup1.5680.490.8940.1840010.511
Adzuki beans0.5cup0.345000.25300.09216.721
Agave, cooked85gram17.741.34314.9351.462000.204
Agave, dried30gram15.211.04412.8491.317000.273
Agave, raw85gram2.1931.0110.8330.349000.204
Alfalfa sprouts2cup0.1320.0530.0790000
Aloo gobi (potato and cauliflower)1cup2.5721.1931.0720.24008.409
Aloo gobi (potato and cauliflower), without tomatoes1cup3.2321.4851.4670.183007.929
Amaranth leaves, cooked0.5cup0.22400.2240000.099
Amaranth leaves, raw2cup0.00600.0060000.006
Amy's All American Veggie Burger3ounce4.6430.560.5823.33200.0016.65
Amy's Bistro Veggie Burger3ounce4.2910.6280.5972.94500.00211.672
Amy's Black Bean Veggie Burger3ounce2.4250.5840.5541.25400.00413.503
Amy's California Veggie Burger3ounce1.7510.5160.4090.7020018.762
Amy's California Veggie Burger Light in Sodium3ounce1.660.4760.3750.7070013.544
Amy's Quarter Pound Veggie Burger3ounce7.5760.8030.7535.901006.229
Amy's Sonoma Veggie Burger3ounce2.2280.6090.4031.1010015.485
Amy's Texas Veggie Burger3ounce7.920.8370.8696.041005.539
Ancho peppers, dried2each10.1354.5875.5490000
Anguukaq greens, raw, Alaska Native2cup1.670.350.2811.044000.064
Arby's curly fries1medium - order2.6470.9740.8260.54900.00752.45
Arby's French fries1medium - order2.9821.1060.9380.6030052.93
Arby's jalapeno bites4each3.0340.961.040.0840.940.01825.338
Arby's Market Fresh Chopped Salad, side salad1each2.3141.0811.1510.0420.01700
Arby's onion rings1order6.7223.0662.0161.62100.03336.31
Arby's potato cake2cake0.9790.3520.2990.22100.00318.632
Artichoke dip2tablespoon0.3240.0240.0060.10.11300.027
Artichoke hearts or globe, canned in oil mixture0.5cup0.3830.0940.010.279000
Artichoke hearts or globe, canned in water0.5cup0.8270.20.0170.61000
Artichoke hearts or globe, cooked from fresh0.5cup0.8320.2020.0170.613000
Artichoke hearts or globe, cooked from frozen0.5cup0.8320.2020.0170.613000
Artichoke hearts or globe, raw0.5cup0.8320.2020.0170.613000
Artichoke salad, with oil dressing0.5cup0.590.1430.0120.435000
Artichoke spinach dip2tablespoon0.2870.0310.010.0920.08900.021
Artichoke, Jerusalem (sunchoke), raw0.5cup1.651.320.3300011.73
Artichoke, Jerusalem (sunchoke), raw or blanched, marinated in oil mixture0.5cup1.651.320.3300011.73
Arugula, raw2cup0.820.360.4080.052000
Asparagus, batter dipped or breaded0.5cup0.6790.20.2570.180.0290.01312.169
Asparagus, canned, drained0.5cup1.2830.5080.6410.242000.315
Asparagus, canned, drained, low sodium0.5cup1.2830.5080.6410.242000.315
Asparagus, cooked from fresh0.5cup1.170.3780.7110.072000
Asparagus, cooked from frozen0.5cup0.2880.1080.1440.036000.027
Asparagus, creamed0.5cup2.6470.0880.1160.0392.3930.0072.239
Asparagus, raw1cup2.5190.8711.340.308000.107
Asparagus, raw or blanched, marinated in oil mixture1cup2.5190.8711.340.308000.107
Asparagus, with butter sauce0.5cup0.2890.1080.1440.0360.00100.027
Asparagus, with cheese sauce0.5cup2.4250.0880.1160.0352.1610.0051.132
Au gratin potato, prepared from fresh0.5cup3.4180.4680.3390.1972.2830.05210.519
Au gratin potato, prepared from mix0.5cup3.1410.3660.2750.1922.220.00612.954
Baby food, broccoli and carrots with cheese7tablespoon0.420.0740.0740.273006.542
Baby food, carrots and peas4tablespoon1.3340.1820.1150.99200.011.135
Baby food, carrots, strained4tablespoon2.0380.1790.141.719000.157
Baby food, carrots, toddler7tablespoon1.750.1960.1751.323000.084
Baby food, corn and sweet potatoes4tablespoon2.240.2410.2020.68301.1145.281
Baby food, creamed corn4tablespoon0.7380.04800.2820.3120.0966.462
Baby food, creamed spinach4tablespoon1.3980.1380.1080.210.630.0780.942
Baby food, green string beans, junior7tablespoon1.9740.7460.9350.294001.376
Baby food, green string beans, strained4tablespoon1.1280.4260.5340.168000.786
Baby food, green string beans, toddler7tablespoon0.7420.2590.3220.09800.0630.588
Baby food, mixed garden vegetables4tablespoon0.9420.180.150.2400.2462.988
Baby food, peas4tablespoon1.286001.286001.498
Baby food, squash, junior7tablespoon3.7741.2541.121.4001.389
Baby food, squash, strained4tablespoon2.1570.7170.640.8000.794
Baby food, sweet potatoes, junior7tablespoon3.9690.3720.2940.9902.3133.93
Baby food, sweet potatoes, strained4tablespoon2.2680.2130.1680.56601.3222.246
Baby food, vegetables and brown rice4tablespoon1.3770.0580.0921.12300.0295.103
Bacon bits, textured vegetable protein (e.g. Bac O's)2tablespoon0.8690.0240.0420.75400.0480.134
Baked beans, vegetarian0.5cup10.1092.0191.9816.096009.373
Baked beans, with bacon0.5cup20.6173.3973.27713.739007.577
Baked beans, with franks0.5cup8.4565.7240.7511.73500.2462.538
Baked beans, with pork, brown sugar0.5cup10.4111.4291.6577.3240010.247
Baked beans, with pork, tomato sauce0.5cup6.9741.4761.2674.13300.1119.902
Baked beans, with pork, tomato sauce, no salt added0.5cup6.9741.4761.2674.13300.1119.902
Baked potato, plain, skin eaten1medium - 2 1/4" to 3" diameter2.0410.7610.5880.6920029.877
Baked potato, plain, skin not eaten1medium - 2 1/4" to 3" diameter2.2270.8910.8910.4450022.715
Baked potato, with broccoli in cheese sauce, skin eaten1medium3.6330.9350.7620.8671.0670.00230.643
Baked potato, with broccoli in cheese sauce, skin not eaten1medium3.8181.0641.0640.621.0670.00223.481
Baked potato, with cheese, skin eaten1medium3.0350.7610.5880.6920.947029.877
Baked potato, with cheese, skin not eaten1medium3.2210.8910.8910.4450.947022.715
Baked potato, with sour cream, skin eaten1medium4.0350.7610.5880.6921.994029.877
Baked potato, with sour cream, skin not eaten1medium4.2210.8910.8910.4451.994022.715
Balsam-pear pod, cooked0.5cup0.0620.06200000.973
Balsam-pear, leafy tips, cooked0.5cup0.3020.1830.1190000.249
Balsam-pear, leafy tips, raw2cup0.8810.5340.3470000.728
Bamboo shoots, canned and drained0.5cup0.3860.1440.1640.079000
Banana peppers, raw0.25cup0.6050.2730.3320000
Basil, fresh2tablespoon0.0160.0010.0010000.04
Bayo beans0.5cup0.120.00900.095005.504
Beans, boiled with fat, Pima Indian0.5cup0.291000.2910012.953
Beans, refried with fat, Pima Indian0.5cup0.42000.420018.71
Beans, tepary cooked with fat, Pima Indian0.5cup0.655000.655007.166
Beech-Nut Butternut Squash, stage 1 starter size4tablespoon2.1570.7170.640.8000.794
Beech-Nut Butternut Squash, stage 24tablespoon2.1570.7170.640.8000.794
Beech-Nut Carrots & Peas, stage 24tablespoon1.3340.1820.1150.99200.011.135
Beech-Nut Corn & Sweet Potatoes, stage 24tablespoon3.3990.6330.4541.19801.1144.676
Beech-Nut Country Garden Vegetables, stage 24tablespoon0.9420.180.150.2400.2462.988
Beech-Nut DHA plus Carrots, stage 24tablespoon2.0380.5150.511.389000.37
Beech-Nut DHA plus Garden Vegetables, stage 24tablespoon0.9420.180.150.2400.2462.988
Beech-Nut DHA plus Sweet Potatoes, stage 24tablespoon2.2680.2130.1680.56601.3222.246
Beech-Nut Good Evening Hearty Vegetable Stew, stage 24tablespoon1.7990.0980.0970.0451.5520.0064.72
Beech-Nut Good Evening Veggie Delight Juice4fluid ounce9.5112.7042.6761.0432.9380.110.087
Beech-Nut Green Beans, Corn & Rice, stage 37tablespoon2.4090.1010.1611.96600.058.931
Beech-Nut Mixed Vegetables, stage 24tablespoon0.9420.180.150.2400.2462.988
Beech-Nut Sweet Corn Casserole, stage 24tablespoon0.7380.04800.2820.3120.0966.462
Beech-Nut Sweet Potatoes & Apples, stage 24tablespoon7.4240.8191.921.20302.2852.118
Beech-Nut Sweet Potatoes, stage 37tablespoon3.9690.3720.2940.9902.3133.93
Beech-Nut Table Time Carrot Dices7tablespoon1.750.1960.1751.323000.084
Beech-Nut Table Time Green Bean Dices7tablespoon0.7420.2590.3220.09800.0630.588
Beech-Nut Tender Golden Sweet Potatoes, stage 1 starter size4tablespoon2.2680.2130.1680.56601.3222.246
Beech-Nut Tender Golden Sweet Potatoes, stage 24tablespoon2.2680.2130.1680.56601.3222.246
Beech-Nut Tender Sweet Carrots, stage 1 starter size4tablespoon2.0380.5150.511.389000.37
Beech-Nut Tender Sweet Carrots, stage 24tablespoon2.0380.5150.511.389000.37
Beech-Nut Tender Sweet Peas, stage 1 starter size4tablespoon1.286001.286001.498
Beech-Nut Tender Sweet Peas, stage 24tablespoon1.286001.286001.498
Beech-Nut Tender Young Green Beans, stage 1 starter size4tablespoon1.1280.4260.5340.168000.786
Beech-Nut Tender Young Green Beans, stage 24tablespoon1.1280.4260.5340.168000.786
Beet greens, cooked0.5cup0.4320.43200000
Beet greens, raw2cup0.380.2430.1370000.099
Beet greens, raw or blanched, marinated in oil mixture2cup0.380.2430.1370000.099
Beets, canned, drained0.5cup4.6830.4930.4933.434000
Beets, canned, drained, low sodium0.5cup4.6830.4930.4933.434000
Beets, cooked from fresh0.5cup6.7660.1450.0685.754000.451
Beets, raw1cup9.1940.2720.2728.296000.653
Beets, raw or blanched, marinated in oil mixture1cup9.1940.2720.2728.296000.653
Black bean and corn salad0.5cup2.8180.7280.6991.32600.06110.698
Black bean dip2tablespoon0.810.0940.0660.1120.3902.831
Black beans, canned, drained0.5cup0.318000.3180013.244
Black beans, canned, drained, low sodium0.5cup0.318000.3180013.244
Black beans, cooked from dried0.5cup0.542000.542007.826
Bloody Shame8fluid ounce6.2693.0383.2320000
Boca Burger All American Flame Grilled3ounce0.2740.0850.0630.0720.0501.54
Boca Burger Original Chik'n Pattie3ounce0.8240.0420.0890.64400.01215.026
Boca Burger Original Vegan3ounce2.1870.1770.251.649001.723
Boca Burger Spicy Chik'n Pattie3ounce1.6030.0780.1611.27100.01714.633
Boston Market Caesar Salad with dressing1order3.631.1051.760.3330.3950.0295.405
Boston Market Caesar Salad without dressing1order2.8720.841.5490.0710.3860.0215.405
Boston Market Caesar side salad with dressing1order1.6070.4880.6080.2630.2220.0213.783
Boston Market creamed spinach0.5cup1.3760.3180.1810.2330.63501.826
Boston Market fresh steamed vegetables0.5cup2.530.6790.7610.9400.0290.716
Boston Market garlic dill new potatoes0.5cup0.7190.2240.150.345008.856
Boston Market green beans0.5cup1.4710.5090.6260.17200.111.346
Boston Market loaded mashed potatoes1order2.5710.5440.4360.3791.0550.00123.098
Boston Market mashed potatoes0.5cup1.2920.3120.260.170.4610.00113.78
Boston Market sweet corn0.5cup2.5920.5430.341.44900.2610.227
Boston Market sweet potato casserole1order52.0782.1191.28643.0630.235.08314.861
Breakfast sausage substitute, meatless, link2ounce0.7680.0460.0690.5660.0430.0031.46
Breakfast sausage substitute, meatless, patty2ounce1.9111.030.0830.6780.0670.0031.348
Breakfast strips, texturized vegetable protein (TVP)0.5ounce0.2240.0350.0210.1390.0060.0060.266
Broadbeans, canned, drained0.5cup0.315000.3150013.09
Broadbeans, canned, drained, low sodium0.5cup0.315000.3150013.09
Broadbeans, cooked from dried0.5cup1.5470.2210.6630.6630010.931
Broadbeans, cooked from fresh0.5cup0.272000.272005.253
Broccoflower (green cauliflower), batter dipped or breaded0.5cup0.5060.2210.2090.05800.0216.589
Broccoflower (green cauliflower), cooked from fresh0.5cup1.1480.3850.6230.139000.074
Broccoflower (green cauliflower), cooked from frozen0.5cup1.1480.3850.6230.139000.074
Broccoflower (green cauliflower), creamed0.5cup4.7310.4310.6930.173.4210.0113.253
Broccoflower (green cauliflower), raw1cup1.9390.5820.9470.211000.256
Broccoflower (green cauliflower), raw or blanched, marinated in oil mixture1cup1.9390.5820.9470.211000.256
Broccoflower (green cauliflower), with butter sauce1cup2.2990.7711.2460.2790.00300.148
Broccoflower (green cauliflower), with cheese sauce0.5cup4.450.4370.7030.1663.1060.0071.68
Broccoli casserole, with cream of mushroom soup0.5cup1.7460.5340.360.7640.0850.0044.814
Broccoli raab, cooked0.5cup0.4460.1660.1730.108000
Broccoli raab, raw2cup0.3040.080.1360.088000
Broccoli, batter dipped or breaded0.5cup0.5220.2290.2230.03700.0184.562
Broccoli, cooked from fresh0.5cup1.0840.3820.5770.062000
Broccoli, cooked from frozen0.5cup1.3520.460.460.46000.626
Broccoli, creamed0.5cup3.320.3440.3440.352.2910.0072.586
Broccoli, raisin and sunflower seed salad, mayo dressing0.5cup7.9821.6751.8164.240.090.090.4
Broccoli, raisin and sunflower seed salad, with bacon, mayo dressing0.5cup7.5941.5861.724.0510.0860.0860.379
Broccoli, raw1cup1.5470.4460.6190.0910.1910.1910
Broccoli, raw or blanched, marinated in oil mixture1cup1.5470.4460.6190.0910.1910.1910
Broccoli, with butter sauce0.5cup1.3540.460.460.460.00100.626
Broccoli, with cheese sauce0.5cup3.1170.3470.3470.352.0690.0051.531
Brown beans, canned, drained0.5cup0.292000.2920014.164
Brown beans, canned, drained, low sodium0.5cup0.292000.2920014.164
Brown beans, cooked from dried0.5cup0.292000.2920014.164
Brown mushrooms (Italian or Crimini mushrooms), raw1cup1.2381.0660.1220000.504
Brown mushrooms (Italian or Crimini mushrooms), raw, high in vitamin D1cup1.2381.0660.1220000.504
Brussels sprouts, batter dipped or breaded0.5cup0.4310.1640.140.11300.01713.764
Brussels sprouts, cooked from fresh0.5cup1.3570.5850.4990.257000.273
Brussels sprouts, cooked from frozen0.5cup1.6120.6740.6050.318000.473
Brussels sprouts, creamed0.5cup3.8750.5540.4970.2712.5290.0082.73
Brussels sprouts, raw1cup1.9360.7130.8180.405002.596
Brussels sprouts, with butter sauce0.5cup1.6130.6740.6050.3180.00100.473
Brussels sprouts, with cheese sauce0.5cup3.6580.560.5020.2692.2860.0051.566
Burdock root, cooked0.5cup2.2190.6810.451.087009.875
Burger King French fries1medium - order2.5810.9570.8120.5220045.82
Burger King garden salad, without dressing1each3.4461.3181.6050.4070.0700.143
Burger King hash browns1medium2.1360.7920.6720.4320037.92
Burger King onion rings1medium - order8.1493.7232.4481.95800.03629.2
Buttercup squash0.5cup3.961.141.381.896002.604
Butternut squash0.5cup2.3640.7920.7920.744003.192
Cabbage, creamed0.5cup3.8110.8880.6370.0112.2590.0072.094
Cabbage, green, cooked0.5cup2.0931.2150.870000
Cabbage, green, raw1cup2.8481.4861.2910.07100.0090
Cabbage, green, raw or blanched, marinated in oil mixture1cup2.8481.4861.2910.07100.0090
Cabbage, red pickled0.25cup13.2190.4220.35712.438000.106
Cabbage, red, cooked0.5cup2.491.0650.90.533000
Cabbage, red, raw1cup3.4091.5491.3170.534000
Cabbage, red, raw or blanched, marinated in oil mixture1cup3.4091.5491.3170.534000
Cabbage, red, sweet and savory0.5cup26.4380.8440.71524.876000.212
Cabbage, savoy, cooked0.5cup1.7250.8630.7760.087000.152
Cabbage, savoy, raw1cup2.021.0150.9080.098000.062
Cabbage, savoy, raw or blanched, marinated in oil mixture1cup2.021.0150.9080.098000.062
Cactus pads (nopales), cooked0.5cup0.8340.3950.3580000.194
Cactus pads (nopales), raw1cup0.9890.5160.4640.009000.198
Caesar salad, with dressing1cup1.1050.3650.4810.1660.0760.0183.603
Caesar salad, without dressing1cup0.7620.2450.3860.0470.0730.0143.603
Calabacitas0.5cup3.2151.0931.0291.03200.0645.404
Carrot beet juice8fluid ounce8.2141.3770.9485.428000.159
Carrot celery juice8fluid ounce6.3951.5531.1763.021000
Carrot juice8fluid ounce9.2282.11.4635.381000
Carrot raisin salad0.5cup9.5553.6723.8851.795000.982
Carrot-parsley-spinach juice8fluid ounce5.5551.2610.9053.202000.038
Carrots, canned, drained0.5cup1.810.4530.3361.022000.256
Carrots, canned, drained, low sodium0.5cup1.810.4530.3361.022000.256
Carrots, cooked from fresh0.5cup2.6910.3120.2812.106000.133
Carrots, cooked from frozen0.5cup2.9780.2630.2042.511000.226
Carrots, creamed0.5cup4.7370.2580.2331.7212.520.0082.444
Carrots, glazed0.5cup5.6890.3370.35.0360.02300.125
Carrots, pickled0.25cup7.5920.160.1457.291000.127
Carrots, raw1cup5.2140.6490.6053.949001.573
Carrots, raw or blanched, marinated in oil mixture1cup5.2140.6490.6053.949001.573
Carrots, with butter sauce0.5cup2.980.2630.2042.5110.00100.226
Carrots, with cheese sauce0.5cup4.5310.260.2341.7382.2780.0051.28
Cassava (yuca), cooked0.5cup1.1290.1580.0790.76600.07920.757
Cassava con salsa creole (yuca with creole sauce)1piece - with sauce2.9121.0180.7531.01900.07720.177
Cauliflower, batter dipped or breaded0.5cup0.4080.2140.1410.03500.0216.61
Cauliflower, cooked from fresh0.5cup1.290.6450.570.068000.099
Cauliflower, cooked from frozen0.5cup0.6930.3510.3060.036000.171
Cauliflower, creamed0.5cup2.8710.2670.2330.0382.3210.0072.28
Cauliflower, raw1cup2.0441.0061.0380000.385
Cauliflower, raw or blanched, marinated in oil mixture1cup2.0441.0061.0380000.385
Cauliflower, with butter sauce0.5cup0.6940.3510.3060.0360.00100.171
Cauliflower, with cheese sauce0.5cup2.6590.2690.2350.0342.0960.0051.208
Celeriac (celery root), cooked from fresh0.5cup2.7750.380.5741.821000.69
Celeriac (celery root), raw1cup2.4960.4210.5621.576002.262
Celery juice8fluid ounce1.6750.50.4620.1000
Celery, cooked0.5cup1.7780.5330.4950.105000
Celery, creamed0.5cup4.0830.4470.4160.0992.5750.0082.387
Celery, raw1cup1.3530.4040.3740.081000
Celery, raw or blanched, marinated in oil mixture1cup1.3530.4040.3740.081000
Chard, cooked0.5cup0.9630.4810.4810001.435
Chard, raw or blanched, marinated in oil2cup0.7920.5260.2450001.102
Chard, raw or blanched, marinated in oil mixture2cup0.7920.5260.2450001.102
Chayote squash, cooked0.5cup1.5120.6480.8320.032000.376
Chef's salad, without dressing1cup1.1940.6070.5580.025000.009
Chick-fil-A hash browns1order1.2430.4750.390.2560019.45
Chick-fil-A side salad1each2.2970.6430.8590.7420.04200.272
Chick-fil-A superfood side salad1each9.8561.7761.666.1990.1050.1050.208
Chick-fil-A waffle potato fries1medium - order2.6950.8250.551.320035.86
Chicory greens, raw2cup0.1450.0350.0990.012000
Chili (chile) relleno with cheese, fried1each - chili1.9920.9340.7680.1290.0170.134.027
Chili beans0.5cup6.6411.3791.8343.2640011.018
Chili with beans, without meat, canned1cup5.5411.1291.1733.22800.0117.57
Chili with beans, without meat, homemade1cup8.4043.0242.7462.633008.613
Chinese broccoli (kai-lan or gai-lan), cooked0.5cup0.370.1360.2070.022000
Chinese broccoli (kai-lan or gai-lan), raw2cup1.6050.5920.8980.096000
Chinese cabbage, Pak-choi, cooked0.5cup0.7050.4170.2810000
Chinese cabbage, Pak-choi, raw1cup0.8260.420.280000
Chinese cabbage, Pak-choi, raw or blanched, marinated in oil mixture1cup0.8260.420.280000
Chinese cabbage, Pe-tsai, cooked0.5cup0.3990.2680.1310000
Chinese cabbage, Pe-tsai, raw1cup1.0720.6080.4560000
Chinese cabbage, Pe-tsai, raw or blanched, marinate in oil mixture1cup1.0720.6080.4560000
Chinese vegetables, canned, drained, chop suey0.5cup0.9630.3330.3190.063000.309
Chinese vegetables, canned, drained, chow mein0.5cup0.4330.1820.2130.038000.282
Chipotle black beans0.5cup1.1360.3490.2290.557005.521
Chipotle fajita vegetables0.5cup2.0960.9990.8420.259000.147
Chipotle guacamole2tablespoon0.2070.0730.0710.035000.038
Chipotle lettuce2cup1.1190.3670.7520000
Chipotle pinto beans0.5cup0.9340.3470.2280.359008.224
Chipotle sofritas (tofu)3ounce2.210.780.8460.819000.043
Chives, raw2tablespoon0.060.0240.0180.018000
Chole (chickpea curry or chana masala)1cup6.8061.7661.433.60011.31
Cholla bud stew, Pima Indian0.5cup1.7340.8610.70.172000
Cholla buds, dried and soaked in water, Pima Indian0.5cup3.0741.5981.4540.023000
Chop suey, tofu, noodles not included1cup1.9580.5640.490.61500.0013.67
Chow fun, rice noodles, tofu1cup0.6780.1950.1340.25100.01119.633
Chow mein, tofu, noodles not included1cup1.9580.5640.490.61500.0013.67
Chow mein, vegetables only, noodles not included1cup2.3320.8420.7320.54700.0015.342
Church's Fried Chicken cole slaw1regular - order10.2461.3791.1577.70800.0070.244
Church's Fried Chicken corn on the cob1ear4.4870.70.6622.86200.2519.925
Church's Fried Chicken French fries1regular - order0.8450.3130.2660.1710015.01
Church's Fried Chicken jalapeno cheese bombers4piece1.5160.6840.6990.0860.0180.02419.71
Church's Fried Chicken mashed potatoes with gravy1order1.5770.3160.2710.1790.7350.00116.407
Church's Fried Chicken okra1order2.2590.6120.7260.85400.02911.865
Clamato Tomato Cocktail8fluid ounce8.014.2353.7030.073001.452
Cloud ears, dried1cup0.3110.1990.1120000.232
Coleslaw, plain, mayo dressing0.5cup4.0350.8370.6842.5100.0030.211
Coleslaw, vinaigrette dressing0.5cup8.980.8290.6747.47500.0030.211
Coleslaw, with apples and raisins, mayo dressing0.5cup10.4542.5773.1485.31300.0060.223
Coleslaw, with pineapple, mayo dressing0.5cup8.9791.8131.686.26800.0060.121
Collards, cooked from canned0.5cup0.3240.1460.1460.032001.013
Collards, cooked from fresh0.5cup0.380.1710.1710.038001.188
Collards, cooked from frozen0.5cup0.4840.2130.2130.051000.332
Collards, raw2cup0.3310.1510.1510.036000.691
Collards, raw or blanched, marinated in oil mixture2cup0.3310.1510.1510.036000.691
Coriander leaf, fresh4tablespoon0.0350.0180.0120000.005
Corn dog, substitute - meatless1regular8.030.1990.0327.6700.13314.804
Corn on the cob, white, cooked from fresh1medium - 6 3/4" to 7 1/2" long7.9620.7211.0516.201004.604
Corn on the cob, white, cooked from frozen1medium - 6 3/4" to 7 1/2" long3.6870.5770.5462.35900.20616.429
Corn on the cob, yellow and white, cooked from fresh1medium - 6 3/4" to 7 1/2" long6.3190.7930.9324.51100.0885.995
Corn on the cob, yellow and white, cooked from frozen1medium - 6 3/4" to 7 1/2" long3.6930.5770.5462.35900.20616.423
Corn on the cob, yellow, cooked from fresh1medium - 6 3/4" to 7 1/2" long4.6760.8650.8142.82200.1757.385
Corn on the cob, yellow, cooked from frozen1medium - 6 3/4" to 7 1/2" long3.6980.5770.5462.35900.20616.418
Corn pudding0.5cup4.4870.7990.6141.3741.5770.1217.828
Corn, Mexican style with peppers0.5cup2.7420.5170.4961.59300.13711.184
Corn, squash and cheese, Pima Indian0.5cup2.6560.5660.581.1690.0320.0242.566
Corn, white, canned, cream style0.5cup7.7950.550.556.42600.26914.874
Corn, white, canned, drained0.5cup1.9840.6810.4510.36900.1810.701
Corn, white, canned, low sodium, drained0.5cup1.9840.6810.4510.36900.1810.701
Corn, white, cooked from fresh, whole kernel0.5cup6.0680.550.8014.726003.509
Corn, white, cooked from frozen, whole kernel0.5cup2.5740.3960.381.61700.1411.583
Corn, with butter sauce0.5cup2.5340.3960.381.6170.0010.1411.41
Corn, with cream sauce0.5cup4.4810.3170.3041.2872.450.11811.273
Corn, yellow and white, canned, cream style0.5cup5.9650.4220.4224.91500.20514.733
Corn, yellow and white, canned, drained0.5cup2.8130.4550.2991.78400.1238.655
Corn, yellow and white, canned, low sodium, drained0.5cup2.8130.4550.2991.78400.1238.655
Corn, yellow and white, cooked from fresh, whole kernel0.5cup4.6930.5890.6923.35100.0654.452
Corn, yellow and white, cooked from frozen, whole kernel0.5cup2.5530.3960.381.61700.1411.496
Corn, yellow, canned, cream style0.5cup4.1340.2940.2943.40500.14114.592
Corn, yellow, canned, drained0.5cup3.6410.230.1483.19800.0666.609
Corn, yellow, canned, drained and rinsed0.5cup3.330.210.1352.92500.066.045
Corn, yellow, canned, low sodium, drained0.5cup3.6410.230.1483.19800.0666.609
Corn, yellow, cooked from fresh, whole kernel0.5cup3.3820.6260.5892.04100.1275.342
Corn, yellow, cooked from frozen, whole kernel0.5cup2.5330.3960.381.61700.1411.41
Cowpeas, canned, drained0.5cup0.359000.359007.088
Cowpeas, cooked from dried0.5cup2.822002.223007.088
Cowpeas, cooked from fresh0.5cup0.281000.2810011.476
Cowpeas, cooked from frozen0.5cup3.791002.9750010.965
Creamed potatoes0.5cup3.1070.3470.2750.1922.2110.00612.954
Cucumber and tomato salad, with oil and vinegar0.5cup4.0220.6110.6422.76500.0020.179
Cucumber salad, with creamy dressing0.5cup1.2880.3050.3630.0030.61800.038
Cucumber salad, with oil and vinegar0.5cup3.810.5310.5442.73200.0040.35
Cucumber salad, with vegetable namasu0.5cup4.7090.4570.4383.79300.0040.53
Cucumber salad, with vinegar0.5cup4.240.5580.5893.0900.0050.399
Cucumber, raw or blanched, with peel marinated in oil, with peel mixture1cup1.7370.790.9050.03100.010.863
Cucumber, raw or blanched, without peel, marinated in oil mixture1cup1.6420.750.8930000.095
Cucumber, raw, with peel1cup1.7370.790.9050.03100.010.863
Cucumber, raw, without peel1cup1.6420.750.8930000.095
Daikon (Oriental radish), cooked0.5cup1.3450.6470.6030.088000
Daikon (Oriental radish), raw1cup2.91.4041.2990.186000
Daikon (Oriental radish), raw or blanched, marinated in oil mixture1cup2.91.4041.2990.186000
Dairy Queen French fries1regular - order1.9580.7260.6160.3960034.76
Dairy Queen onion rings1regular - order9.5554.382.882.27700.03225.55
Dairy Queen side salad1each2.4580.9751.1650.311000.1
Dal Makhani (lentil curry)1cup4.151.3161.2690.7680.765011.651
Dandelion greens, cooked0.5cup0.2630.0580.0420.168001.575
Dandelion greens, raw1cup0.3910.0830.0660.248000.116
Dandelion greens, raw or blanched, marinated in oil mixture1cup0.3910.0830.0660.248000.116
Dehydrated potato flakes1ounce0.9530.2520.2780.28100.14220.015
Dehydrated potato granules1ounce0.9840.2610.2860.28900.14721.047
Dehydrated potato granules with milk1ounce0.9550.0850.0910.0940.6210.04817.679
Dill weed, fresh7tablespoon0.1660.0640.0420.06000.019
Dishcloth gourd, cooked0.5cup4.6012.2252.3760000.552
Dock (sourdock), cooked0.5cup0.2050.0740.0740.074000
Earth's Best Carrot Tomato, 24tablespoon2.0380.1790.141.719000.157
Earth's Best Carrots, 24tablespoon2.0380.1790.141.719000.157
Earth's Best Corn & Butternut Squash, 24tablespoon1.6410.1290.1681.2600.0782.425
Earth's Best First Carrots, 14tablespoon2.0380.1790.141.719000.157
Earth's Best First Peas, 14tablespoon1.286001.286001.498
Earth's Best First Sweet Potatoes, 14tablespoon2.2680.2130.1680.56601.3222.246
Earth's Best Garden Vegetables, 24tablespoon0.9420.180.150.2400.2462.988
Earth's Best Green Beans & Rice, 24tablespoon1.3770.0580.0921.12300.0295.103
Earth's Best Peas & Brown Rice, 24tablespoon1.6590.040.1271.62400.0523.519
Earth's Best Spinach & Potatoes, 24tablespoon0.1920.0450.0310.10400.0094.144
Earth's Best Summer Vegetable Dinner, 24tablespoon0.6910.2710.3340.10400.042.972
Earth's Best Sweet Potato Apricot, 24tablespoon7.4240.8191.921.20302.2852.118
Earth's Best Sweet Potatoes, 24tablespoon2.2680.2130.1680.56601.3222.246
Earth's Best Winter Squash, 24tablespoon2.1570.7170.640.8000.794
Edamame, green or immature, cooked from fresh0.5cup1.5750.1440.1171.314002.988
Edamame, green or immature, cooked from frozen0.5cup1.6900.0930.86800.7361.17
Egg foo yung, with tofu and sauce1cup3.6951.1610.3042.126002.127
Egg rolls, with tofu1large - 1 3/4" diameter x 4" long0.9770.4330.1020.32900.04436.085
Eggplant dip (Baba Ghanoush)2tablespoon0.7810.2940.320.152000.598
Eggplant parmigiana0.5cup4.4561.3881.3931.3310.1580.0273.298
Eggplant, batter dipped or breaded0.5cup3.6261.6361.620.27900.0098.318
Eggplant, cooked0.5cup1.5840.6730.7520.119000.332
Eggplant, raw1cup2.8951.2961.2630.213000.197
Endive, curly, cooked0.5cup0.150.0590.0590.033000
Endive, curly, raw2cup0.1450.0580.0580.029000
Endive, curly, raw or blanched, marinated in oil mixture2cup0.1450.0580.0580.029000
Enoki mushrooms, raw1cup0.1430.14300000.904
Epazote (wormseed or goosefoot), fresh5tablespoon0.0260.0090.0080.008000.12
Escarole, cooked0.5cup0.150.0590.0590.033000
Escarole, raw2cup0.140.0560.0560.028000
Escarole, raw or blanched, marinated in oil mixture2cup0.140.0560.0560.028000
Falafel, made with barbanzo beans (chickpeas)2ounce2.2490.1060.0212.11600.00914.789
Fennel bulb, cooked from fresh0.5cup1.770.9450.7350.105003.195
Fennel bulb, raw1cup3.4191.8271.4180.2000.183
Fiddlehead fern, cooked85gram2.0910.681.2830.128000
Fiddlehead fern, raw85gram1.5980.5530.850.196000.077
Fireweed leaves, raw, Alaska Native2cup1.670.350.2811.044000.064
Fireweed leaves, young, raw, Alaska Native2cup0.1430.0330.0220.088000.011
Flower blossom, cooked0.5cup1.6080.2680
Flower blossom, raw2cup1.57100
French fries, cooked from fresh17medium - regular cut1.1060.410.3480.2240019.642
French fries, cooked from frozen17medium - regular cut0.8110.3010.2550.1640014.404
French fries, cooked from frozen, fried17medium - regular cut1.3160.4880.4140.2660023.363
French fries, from a restaurant other than fast food17medium - regular cut1.1810.4380.3720.2390020.973
Fried onion rings, cooked from fresh12medium - 2" to 3" diameter2.5150.8980.5540.4440.6110.016.844
Fried onion rings, cooked from frozen12medium - 2" to 3" diameter3.6720.9430.9071.2670.0790.47518.418
Fried onion rings, in a can0.5cup0.740.6030.0370.09400.01210.117
Fried onion rings, restaurant other than fast food12medium - 2" to 3" diameter4.4292.0181.3271.07100.02318.922
Frijol azufrado caldudo (sinaloa beans cooked with fat), Mexican Pima Indian0.5cup0.2670.03200.236004.247
Frijol azufrado de olla (sinoloa beans cooked without fat), Mexican Pima Indian0.5cup0.3680.04400.324005.836
Frijol azufrado seco (fried sinoloa beans), Mexican Pima Indian0.5cup0.6730.0800.5930010.689
Frijol bayo caldudo (bayo beans cooked with fat), Mexican Pima Indian0.5cup0.1030.00700.081004.714
Frijol bayo de olla (bayo beans cooked without fat), Mexican Pima Indian0.5cup0.120.00900.095005.504
Frijol bayo seco (fried bayo beans), Mexican Pima Indian0.5cup0.2730.01900.2140012.463
Frijol ojo de cabra caldudo (ojo de cabra beans cooked with fat), Mexican Pima Indian0.5cup0.104000.104004.675
Frijol ojo de cabra de olla (ojo de cabra beans cooked without fat), Mexican Pima Indian0.5cup0.149000.149006.676
Frijol ojo de cabra seco (fried ojo de cabra beans), Mexican Pima Indian0.5cup0.263000.2630011.793
Frijol pinto caldudo (mantequilla beans cooked with fat), Mexican Pima Indian0.5cup0.08000.08003.589
Frijol pinto de olla (mantequilla beans cooked without fat), Mexican Pima Indian0.5cup0.112000.112005.06
Frijol pinto seco (fried mantequlla beans), Mexican Pima Indian0.5cup0.212000.212009.549
Frijoles de olla cocidos (pinto beans cooked without fat), Mexican Pima Indian0.5cup0.145000.145006.446
Frijoles guisados aguados (pinto beans cooked with fat), Mexican Pima Indian0.5cup0.162000.162007.229
Frijoles guisados secos (fried pinto beans), Mexican Pima Indian0.5cup0.299000.2990013.335
Frijoles negros con sofrito (black beans with sofrito)0.5cup2.2720.3550.2951.60100.017.908
Frijoles ojo de cabra (Chihuahuan bean)0.5cup0.149000.149006.676
Fritter, corn1cup3.9770.4240.0821.7821.630.06828.195
Frituras de malanga con queso parmesano (tannier fritter with parmesan cheese)7each - 2 1/2" x 1 1/2" x 1/2"1.0550.350.0950.4070.135034.954
Garbanzo beans (chickpeas), canned, drained0.5cup3.288003.2880011.308
Garbanzo beans (chickpeas), canned, drained and rinsed0.5cup3.048003.0480010.48
Garbanzo beans (chickpeas), canned, drained, low sodium0.5cup3.288003.2880011.308
Garbanzo beans (chickpeas), cooked from dried0.5cup3.9360.230.232.77200.45913.341
Garbanzos con papas (garbanzo beans with potatoes)1cup9.141.0290.965.71100.92530.473
Garbanzos refritos (fried garbanzo beans)1cup4.640.2640.2643.30100.52815.337
Gardenburger Black Bean Chipotle3ounce1.7630.4240.4370.90500.01611.217
Gardenburger Original3ounce1.0720.520.1510.2910.061014.896
Gardenburger Portabella3ounce1.0210.4630.1220.3330.054014.02
Garland chrysanthemum, leaves and stems, cooked0.5cup1.0050.390.2750000.22
Garland chrysanthemum, leaves and stems, raw2cup0.010.0050.0050000.005
Garland chrysanthemum, leaves only, raw2cup0.01000000
Garlic, cooked1teaspoon0.0280.0070.0110.01000.712
Garlic, fresh1teaspoon0.0280.0070.0110.01000.712
Gelatin (jello), with vegetables0.5cup13.4710.1880.16113.755000.069
Gerber Broccoli & Carrots with Cheese, 3rd Foods7tablespoon0.420.0740.0740.273006.542
Gerber Carrot Apple Mango, 2nd Foods4tablespoon5.0681.1522.8371.04500.030.039
Gerber Carrots, 1st Foods4tablespoon2.0380.1790.141.719000.157
Gerber Carrots, 2nd Foods4tablespoon2.0380.1790.141.719000.157
Gerber DHA Harvest Vegetables with Mixed Grains, 2nd Foods4tablespoon1.5930.0610.0711.2100.2252.993
Gerber DHA Spring Vegetables with Brown Rice, 2nd Foods4tablespoon1.3770.0580.0921.12300.0295.103
Gerber DHA Vegetables Risotto with Cheese Dinner, 2nd Foods4tablespoon1.9580.070.0610.1661.65906.07
Gerber Garden Vegetables, 2nd Foods4tablespoon0.9420.180.150.2400.2462.988
Gerber Graduates Diced Carrots7tablespoon1.750.1960.1751.323000.084
Gerber Graduates Diced Green Beans7tablespoon0.7420.2590.3220.09800.0630.588
Gerber Graduates Lil' Sides Mashed Cheddar Flavored Potatoes & Summer Vegetables11tablespoon0.980.2770.2660.3220.0090.0915.44
Gerber Graduates Lil' Sides Mashed Cheddar Potatoes & Broccoli11tablespoon0.8510.2320.2870.230.0050.0914.564
Gerber Graduates Lil' Sides Mashed Sweet Potatoes & Glazed Carrots11tablespoon7.6430.3240.2726.65100.38711.452
Gerber Green Beans with Rice, 3rd Foods7tablespoon2.510.1050.1682.04800.0539.303
Gerber Green Beans, 1st Foods4tablespoon1.1280.4260.5340.168000.786
Gerber Green Beans, 2nd Foods4tablespoon1.1280.4260.5340.168000.786
Gerber Mixed Vegetables, 2nd Foods4tablespoon0.9420.180.150.2400.2462.988
Gerber Organic Butternut Squash & Corn, 2nd Foods4tablespoon1.6410.1290.1681.2600.0782.425
Gerber Organic Carrots, 1st Foods4tablespoon2.0380.1790.141.719000.157
Gerber Organic Carrots, 2nd Foods4tablespoon2.0380.1790.141.719000.157
Gerber Organic Green Beans, 2nd Foods4tablespoon1.1280.4260.5340.168000.786
Gerber Organic Sweet Peas, 1st Foods4tablespoon1.286001.286001.498
Gerber Organic Sweet Potatoes, 1st Foods4tablespoon2.2680.2130.1680.56601.3222.246
Gerber Organic Sweet Potatoes, 2nd Foods4tablespoon2.2680.2130.1680.56601.3222.246
Gerber Peas, 1st Foods4tablespoon1.286001.286001.498
Gerber Peas, 2nd Foods4tablespoon1.286001.286001.498
Gerber Squash, 1st Foods4tablespoon2.1570.7170.640.8000.794
Gerber Squash, 2nd Foods4tablespoon2.1570.7170.640.8000.794
Gerber Squash, 3rd Foods7tablespoon3.7741.2541.121.4001.389
Gerber Sweet Potatoes & Corn, 2nd Foods4tablespoon2.240.2410.2020.68301.1145.281
Gerber Sweet Potatoes, 1st Foods4tablespoon2.2680.2130.1680.56601.3222.246
Gerber Sweet Potatoes, 2nd Foods4tablespoon2.2680.2130.1680.56601.3222.246
Gerber Sweet Potatoes, 3rd Foods7tablespoon3.9690.3720.2940.9902.3133.93
German style potato salad, with bacon and vinegar dressing0.5cup2.2660.3870.2881.53900.0018.717
Ginger root, raw2slice - 1" diameter0.0750.0340.040000.416
Grape leaves, canned22leaf1.5930.5980.5980.554000
Great northern beans, canned, drained0.5cup0.301000.3010014.576
Great northern beans, canned, drained, low sodium0.5cup0.301000.3010014.576
Great northern beans, cooked from dried0.5cup0.301000.3010014.576
Greek salad, with spinach, lettuce, feta cheese, tomatoes, cucumber, olives1cup1.8740.680.7260.1960.2560.0020.183
Green bean casserole, with cheese, with cream of mushroom soup0.5cup2.0030.810.6210.3130.1160.085.756
Green bean casserole, with cream of mushroom soup0.5cup1.9390.5380.5240.2310.5340.0744.499
Green beans (string beans), batter dipped or breaded0.5cup1.4240.4690.5090.3040.0290.11512.539
Green beans (string beans), canned, drained0.5cup0.9720.4250.4190.122000.675
Green beans (string beans), canned, drained, low sodium0.5cup0.9720.4250.4190.122000.675
Green beans (string beans), cooked from fresh0.5cup2.2690.7880.9880.29400.20.725
Green beans (string beans), cooked from frozen0.5cup1.2690.4390.540.14900.0951.161
Green beans (string beans), creamed0.5cup4.0850.4120.5050.1512.8720.0963.737
Green beans (string beans), raw1cup3.261.511.390.36000.88
Green beans (string beans), raw or blanched, marinated in oil mixture1cup3.261.511.390.36000.88
Green beans (string beans), with butter sauce0.5cup1.270.4390.540.1480.0010.0941.161
Green beans with almonds (green bean almondine)0.5cup2.3510.60.7470.83400.1710.686
Green beans with spaetzel0.5cup1.1930.4040.4710.1350.0590.0852.776
Green bell peppers, cooked0.5cup2.1531.0461.0130.101000.257
Green bell peppers, raw1cup3.5761.7281.6690.164000
Green bell peppers, raw or blanched, marinated in oil mixture1cup3.5761.7281.6690.164000
Green bell peppers, stuffed with rice and cheese, without meat1each5.8792.6912.5780.2840.0370.10122.418
Green or string beans, with cheese sauce0.5cup3.6380.3940.4840.142.4640.092.299
Green peas, canned, drained0.5cup2.6160.1490.0442.27500.0353.535
Green peas, canned, drained, low sodium0.5cup2.6160.1490.0442.27500.0353.535
Green peas, canned, drained, rinsed0.5cup2.4370.1390.0412.11900.0333.293
Green peas, cooked from fresh0.5cup4.7440.1040.3284.17600.1443.36
Green peas, cooked from frozen0.5cup3.520.0880.1043.24800.083.12
Green peas, creamed0.5cup5.7080.0810.0942.7932.6590.0775.136
Green peas, raw1cup8.2210.1740.5667.23600.2477.555
Green peas, raw or blanched, marinated in oil mixture1cup8.2220.1740.5667.23600.2477.555
Green peas, with butter sauce0.5cup3.5210.0880.1043.2480.0010.083.12
Green tomato, raw1cup7.23.423.7440000
Guacamole (avocado dip)2tablespoon0.5270.2340.2110.071000.037
Hamburger or ground beef substitute, meatless2ounce0.6070.1470.0740.3520.03403.277
Hardee's cole slaw1small container - each 4 OZ14.80410.81812.98100.0040.252
Hardee's crispy curls1medium - order1.6470.5790.4910.38600.02950.946
Hardee's French fries1medium - order3.4371.0520.7011.6830045.727
Hardee's hash rounds1small - order1.0680.3960.3360.2160018.96
Hardee's mashed potatoes & gravy1small container - each 5 OZ2.2720.1370.1640.3691.4610.14112.18
Hardee's onion rings1order8.6083.9422.5922.05700.03225.55
Hardee's side salad1each4.0091.8711.8350.2410.02600
Harvard beets0.5cup11.9450.5050.50510.6370.02801.374
Hash brown casserole1cup4.0541.1610.7890.7211.1460.04131.052
Hashed brown potatoes, prepared from fresh0.5cup1.310.50.4110.270020.501
Hashed brown potatoes, prepared from frozen0.5cup0.9060.3360.2850.1830016.086
Hashed brown potatoes, prepared from mix0.5cup1.3410.5130.420.2760020.809
Hashed brown potatoes, prepared from mix with cheese0.5cup1.1260.4360.3410.2240.009017.036
Hearts of palm, canned0.5cup0
Hot chili peppers, green, canned, drained0.25cup1.0080.4860.5910.104000.017
Hot chili peppers, green, cooked from fresh0.25cup0.9690.3910.4760.102000
Hot chili peppers, green, raw0.25cup1.9131.0910.5480.259000
Hot chili peppers, red, canned, drained0.25cup1.1290.5130.6190000
Hot chili peppers, red, cooked from fresh0.25cup1.4860.6730.8130000
Hot chili peppers, red, raw0.25cup1.9870.91.0870000
Hot chili peppers, sun dried1cup15.1926.2577.5961.339000.426
Hot dog substitute, meatless2ounce1.0040.0740.0060.919001.151
Hot dog substitute, meatless, low fat2ounce0.0740.0080.0140.052001.563
Hubbard squash0.5cup5.7821.9231.9231.829001.192
Hummus (chickpea dip)2tablespoon0.9710.0210.0170.932003.289
Hungarian peppers, raw0.25cup1.3240.3380.8590.105000
Jack In The Box Bacon Cheddar Potato Wedges1order3.2150.7310.5130.7541.1860.0138.6
Jack In The Box curly fries1medium - order2.1780.8080.6850.440038.664
Jack In The Box French fries1medium - order2.5810.9570.8120.5220045.82
Jack In The Box hash browns1order0.7560.280.2380.1530013.424
Jack In The Box onion rings1order8.613.9422.5922.05800.03225.915
Jack in the Box potato wedges1medium - order1.8090.6640.5130.62600.00937.887
Jack In The Box side salad1each2.3570.9371.1370.27600.0010.191
Jack In The Box stuffed jalapeno4piece3.0470.9891.2040.2930.5410.01418.321
Jai Monk's food1cup1.6210.3120.3370.732005.427
Jalapeno bean dip2tablespoon0.35600.140.216003.024
Jalapeno peppers, canned, drained0.25cup0.7280.2690.3910.068000
Jalapeno peppers, cooked from fresh0.25cup0.8670.4080.4420.017000
Jalapeno peppers, raw0.25cup0.9270.3330.5920000
Jalapeno peppers, stuffed with cheese, breaded and fried3each2.3810.9420.810.0260.3730.237.277
Jicama (yambean), cooked0.5cup1.21701.433
Jicama (yambean), raw1cup2.3402.756
Jicama (yambean), raw or blanched, marinated in oil mixture1cup2.34000002.756
Kale, cooked from fresh0.5cup0.8130.3640.3640.085000.215
Kale, cooked from frozen0.5cup0.8710.390.390.091000.189
Kale, raw2cup0.7230.3330.3330.051000.163
Kale, raw or blanched, marinated in oil mixture2cup0.7230.3330.3330.051000.163
Kelp, raw1cup0.48000000
KFC BBQ beans0.5cup16.5710.8050.34115.02300.40215.417
KFC Caesar side salad1each1.3470.5530.7650.021000
KFC cole slaw0.5cup9.0631.1160.9417.00600.0050.15
KFC corn on the cob1medium - 3" cob3.2230.5960.5611.94500.1215.091
KFC green beans0.5cup1.3660.4940.5590.18100.0881.08
KFC house side salad1each1.8160.7721.0150.023000
KFC mashed potatoes0.5cup2.4440.1470.1610.1631.890.08211.628
KFC mashed potatoes with gravy1order2.670.1490.180.2292.0410.08513.548
KFC potato wedges1order1.5140.5540.4280.52600.00929.06
KFC sweet corn0.5cup2.9610.4630.4441.89100.16413.34
Kidney bean salad, with French dressing0.5cup4.9462.141.7740.94600.02310.183
Kidney beans, canned, drained0.5cup3.3630.2040.0893.0710010.788
Kidney beans, canned, drained and rinsed0.5cup3.0020.1820.0792.741009.63
Kidney beans, canned, drained, low sodium0.5cup3.3630.2040.0893.0710010.788
Kidney beans, cooked from dried0.5cup0.2830.02700.2120012.833
Kimchi (kim chee)0.5cup0.9760.4840.390.028000.341
Knishes (baked onion-filled potato pastries)3each - approx 2" diameter2.4061.0820.6940.52600.01225.198
Kohlrabi, cooked0.5cup2.310.9980.850.429000.132
Kohlrabi, creamed0.5cup3.5190.6480.5520.2862.0020.0061.942
Kohlrabi, raw1cup3.511.7551.620.81000
Kohlrabi, raw or blanched, marinated in oil mixture1cup3.511.7551.620.81000
Korma, without meat1cup6.651.4481.3772.5431.2860.02312.107
Lambsquarters (lamb's quarter), cooked0.5cup0.5580.2070.2070.198000
Lambsquarters (lamb's quarter), raw2cup0.4260.1140.150.072000.138
Laver (nori), dried2sheet0000000
Laver (nori), raw1cup0.3920.00800000
Leeks, cooked0.5cup1.0970.3850.4370.26000.239
Leeks, raw1cup3.4711.2641.4240.748001.023
Leeks, raw or blanched, marinated in oil mixture1cup3.4711.2641.4240.748001.024
Lemon grass (citronella), raw1cup1.8490.2350.2351.3870014.74
Lentil sprouts, cooked0.5cup0.3660.0190.0190.3290011.191
Lentil sprouts, raw1cup0.470.0230.0230.4240014.476
Lentils with tomato sauce, without meat1cup2.5620.9680.8760.7160017.984
Lentils, canned, drained0.5cup0.386000.3860013.266
Lentils, canned, drained, low sodium0.5cup0.386000.3860013.266
Lentils, cooked from dried0.5cup0.386000.3860013.266
Lettuce, boston, bibb or butterhead2cup1.0340.4730.5610000
Lettuce, green leaf2cup0.5620.2590.310000
Lettuce, iceberg2cup2.2461.0371.140.057000
Lettuce, marinated1cup1.1230.5190.570.028000
Lettuce, mixed greens2cup1.0140.4110.5460.037000.022
Lettuce, red leaf2cup0.2690.1120.1570000
Lettuce, romaine or cos2cup1.1190.3670.7520000
Lima beans, canned, drained0.5cup2.72600.781.9460013.912
Lima beans, canned, drained, low sodium0.5cup2.72600.781.9460013.912
Lima beans, cooked from dried0.5cup2.72600.781.9460013.912
Lima beans, cooked from fresh0.5cup1.38600.1790.960011.764
Lima beans, cooked from frozen0.5cup1.13900.1790.96009.852
Lima beans, creamed0.5cup3.2040.0050.1380.7292.3210.0079.517
Lima beans, with butter sauce0.5cup1.1400.1790.9610.00109.852
Lima beans, with cheese sauce0.5cup2.9970.0030.1380.7332.0960.0058.528
Long John Silver's cole slaw1order15.6911.2971.1413.2510.0010.0090.086
Long John Silver's corn cobbette1ear4.3130.7980.7512.60300.1626.812
Long John Silver's corn cobbette with butter1ear4.3130.7980.7512.60300.1626.812
Long John Silver's fries1order - order2.0470.7590.6440.4140036.34
Long John Silver's onion rings1order7.0863.2632.1461.6700.01310.22
Lotus root, cooked0.5cup0.3000.3003.486
Lupins, cooked0.5cup0.432000.432000.722
Lyonnaise (potatoes and onions)0.5cup1.2920.5020.4040.2690018.493
Maitake mushrooms, raw1cup1.4491.218000.23100.707
Mantequilla beans0.5cup0.112000.112005.06
Mashed potatoes, prepared from dehydrated0.5cup2.0180.1380.1510.1531.4940.07910.702
Mashed potatoes, prepared from dehydrated, with cheese0.5cup1.7750.1570.1710.1731.1830.08812.154
Mashed potatoes, prepared from fresh0.5cup1.3180.3020.2560.1650.5030.00114.392
Mashed potatoes, purchased ready-to-eat0.5cup1.5090.2520.1920.2640.759011.558
Masoor dal (lentils with tomatoes)1cup3.4471.4061.5520.4690015.46
Masru roots, raw, Alaska Native1cup1.50.60.60.30027.45
Mattar paneer (peas & cheese in gravy)1cup5.0160.8420.8461.2742.0170.0251.5
McDonald's Bacon Ranch Salad without chicken1each2.8330.9731.2290.560.03400.141
McDonald's French fries1medium - order1.9940.7390.6270.4030035.392
McDonald's hash browns1order0.7120.2640.2240.1440012.64
McDonald's side salad1each1.4170.5440.7150.143000.063
McDonald's Southwest Salad without chicken1each3.2391.0261.2370.8420.0340.04819.106
Meatloaf, soybean, meat substitute2ounce0.5630.0260.0540.452002.478
Mesquite bean pods, Pima Indian18pod10.0530010.053006.21
Mesquite bean pudding, Pima Indian0.5cup13.20700.00413.2030012.197
Mixed vegetables, broccoli, cauliflower and carrots0.5cup0.6910.2160.2010.282000.209
Mixed vegetables, corn, lima beans, peas, green beans and carrots, creamed0.5cup4.4460.2550.3021.5112.3060.0685.903
Mixed vegetables, corn, lima beans, peas, green beans and carrots, plain, canned, drained0.5cup2.1930.410.3821.27400.0463.504
Mixed vegetables, corn, lima beans, peas, green beans and carrots, plain, canned, drained, low sodium0.5cup2.1930.410.3821.27400.0463.504
Mixed vegetables, corn, lima beans, peas, green beans and carrots, plain, cooked from frozen0.5cup2.8390.3370.42.0200.0825.069
Mixed vegetables, cowpeas with snapbeans0.5cup0.3380.0440.0540.22700.0098.778
Mixed vegetables, green beans with chickpeas0.5cup1.7490.3740.4490.67700.1643.59
Mixed vegetables, green beans with onions0.5cup1.7890.70.6780.28900.0821.004
Mixed vegetables, green beans with potatoes0.5cup0.9670.3420.3790.13800.055.884
Mixed vegetables, green beans with tomato0.5cup1.8470.80.8280.12100.0650.852
Mixed vegetables, green peppers and onions0.5cup2.971.3961.0540.523000.108
Mixed vegetables, Oriental (broccoli, mushroom, waterchestnut, red pepper)0.5cup1.440.6180.3620.411000.807
Mixed vegetables, peas and carrots, canned, drained0.5cup2.1920.320.2081.600.0161.76
Mixed vegetables, peas and carrots, canned, drained, low sodium0.5cup2.1920.320.2081.600.0161.76
Mixed vegetables, peas and carrots, cooked from fresh0.5cup3.4880.4320.32300.081.688
Mixed vegetables, peas and carrots, cooked from frozen0.5cup3.4880.4320.32300.081.688
Mixed vegetables, peas and carrots, with butter sauce0.5cup3.4890.4320.3230.0010.081.688
Mixed vegetables, peas and carrots, with cream sauce0.5cup5.3080.3510.2612.4122.4840.0723.654
Mixed vegetables, peas and corn0.5cup3.0190.2410.2412.42800.117.23
Mixed vegetables, peas and mushrooms0.5cup3.1770.190.2032.71500.0642.686
Mixed vegetables, peas and onions0.5cup2.8310.4440.3182.02500.0451.755
Mixed vegetables, peas and potatoes0.5cup2.1070.1730.1611.69400.047.722
Mixed vegetables, summer squash and onions0.5cup3.1251.261.1450.398000.234
Mixed vegetables, tomatoes and celery0.5cup3.0731.4011.4610.029000.091
Mixed vegetables, tomatoes and corn0.5cup4.0141.0291.031.91600.0394.024
Mixed vegetables, tomatoes and lima beans0.5cup2.6240.8781.0330.567007.007
Mixed vegetables, tomatoes and okra0.5cup2.7021.0811.2130.386000.206
Mixed vegetables, tomatoes and onion0.5cup3.551.6691.5870.294000
Mixed vegetables, tomatoes with corn and okra0.5cup3.2440.8340.8951.47500.0252.642
Morel mushrooms, raw1cup0.3960.39600001.122
Morningstar Farms Chik Pattie, Buffalo3ounce3.2220.2140.3232.4770.0020.12614.138
Morningstar Farms Chik Pattie, Original3ounce1.0620.0610.1080.83300.01218.605
Morningstar Farms Garden Veggie Pattie3ounce2.8670.5590.5211.6570.0130.0134.545
Morningstar Farms Grillers California Turk'y Burger3ounce2.130.280.3661.3740.0020.0022.34
Morningstar Farms Grillers Original Veggie Burger3ounce1.9580.1540.1871.4720.0140.0144.376
Morningstar Farms Grillers Prime Veggie Burger3ounce1.7710.0940.1681.4040.0030.0032.477
Morningstar Farms Mediterranean Chickpea Burger3ounce2.3010.2070.251.6310.0020.0946.696
Morningstar Farms Roasted Garlic & Quinoa Burger3ounce1.0760.4040.2030.48006.878
Morningstar Farms Spicy Black Bean Burger3ounce1.8670.2290.2511.3140.0010.0047.393
Morningstar Farms Spicy Indian Veggie Burger3ounce1.3150.2490.2140.78400.0426.681
Morningstar Farms Tomato & Basil Pizza Burger3ounce2.880.7550.9150.8910.1630.0280.553
Morningstar Farms White Bean Chili Burger3ounce0.5320.1020.1030.3370010.054
Mouse nuts, roots, Alaska Native1cup1.10.440.440.220014.63
Mouse nuts, seedlings, Alaska Native1cup1.5410.2740.2740.9940018.835
Moussaka0.5cup2.7571.2261.2420.2130.0240.0091.971
Mung bean sprouts, canned, drained0.5cup0.4380.2190.2190000.375
Mung bean sprouts, cooked from fresh0.5cup1.7610.880.880000.949
Mung bean sprouts, raw1cup2.1840.9361.1440.104001.747
Mung beans, cooked from dried0.5cup2.0200.8081.212009.646
Mushrooms, batter dipped or breaded0.5cup1.0980.4510.3440.26500.03611.406
Mushrooms, canned, drained0.5cup1.8250.5930.5930.593000.967
Mushrooms, canned, drained, low sodium0.5cup1.8250.5930.5930.593000.967
Mushrooms, cooked from fresh0.5cup1.8250.6010.6010.601000.967
Mushrooms, creamed0.5cup3.840.4690.4690.4752.3980.0072.971
Mushrooms, dried8each0.6630.4950.0570005.484
Mushrooms, raw1cup1.3861.0360.1190000.413
Mushrooms, raw or blanched, marinated in oil mixture1cup1.3861.0360.1190000.413
Mushrooms, raw, high in vitamin D1cup1.3861.0360.1190000.413
Mushrooms, stuffed4cap2.7470.9530.950.5870.0740.1644.499
Mustard greens, cooked from fresh0.5cup0.9870.5950.3920000.77
Mustard greens, cooked frozen0.5cup0.240.1430.0980000.158
Mustard greens, raw2cup1.4780.7390.560000.168
Mustard greens, raw or blanched, marinated in oil mixture2cup1.4780.7390.560000.168
Natto0.5cup4.2790.5511.1032.625004.025
Nature's Goodness Carrots, 14tablespoon2.0380.1790.141.719000.157
Nature's Goodness Carrots, 24tablespoon2.0380.1790.141.719000.157
Nature's Goodness Corn & Sweet Potatoes, 24tablespoon2.240.2410.2020.68301.1145.281
Nature's Goodness Green Beans, 14tablespoon1.1280.4260.5340.168000.786
Nature's Goodness Green Beans, 24tablespoon1.1280.4260.5340.168000.786
Nature's Goodness Mixed Vegetables, 24tablespoon0.9420.180.150.2400.2462.988
Nature's Goodness Peas, 14tablespoon1.286001.286001.498
Nature's Goodness Pumpkins with Pears, 24tablespoon5.2450.6161.7722.844002.548
Nature's Goodness Squash, 14tablespoon2.1570.7170.640.8000.794
Nature's Goodness Squash, 24tablespoon2.1570.7170.640.8000.794
Nature's Goodness Sweet Peas, 24tablespoon1.286001.286001.498
Nature's Goodness Sweet Potato Casserole, 24tablespoon5.2090.0820.0724.7890.0010.2672.447
Nature's Goodness Sweet Potatoes, 14tablespoon2.2680.2240.1790.59901.3944.284
Nature's Goodness Sweet Potatoes, 24tablespoon2.2680.2130.1680.56601.3222.246
Nature's Goodness Sweet Potatoes, 37tablespoon3.9690.3720.2940.9902.3133.93
Navy beans, canned, drained0.5cup0.337000.3370014.014
Navy beans, canned, drained, low sodium0.5cup0.337000.3370014.014
Navy beans, cooked from dried0.5cup0.337000.3370014.014
Not Available15gram0.0320.0040.0080.02000.102
Nunivak greens, raw, Alaska Native2cup1.7490.9130.8250.011000.143
Okra, batter dipped or breaded0.5cup0.9020.3130.2980.26100.0237.309
Okra, cooked from fresh0.5cup1.920.5040.6640.712000.272
Okra, cooked from frozen0.5cup2.640.690.920.984000.662
Okra, cornmeal dipped and fried0.5cup1.0740.3810.3190.32300.0389.173
Okra, raw1cup1.480.320.570.6000.34
Okra, raw or blanched, marinated in oil mixture1cup1.480.320.570.6000.34
Onion, cocktail or pickled0.25cup2.1721.0060.6610.505000
Onion, creamed0.5cup5.5221.5691.0330.7962.1140.0071.96
Onion, white, yellow or red, cooked0.5cup4.9672.31.5121.155000
Onion, white, yellow or red, raw1cup6.7843.1522.0641.584000
Onion, white, yellow or red, raw or blanched, marinated in oil mixture0.5cup3.3921.5761.0320.792000
Orange tomato, raw1cup3.6021.7061.880000
Oyster mushrooms, raw1cup0.9550.95500000
Pakora (fried vegetables with chickpea flour breading)0.5cup1.2750.0860.1520.986003.977
Palak or saag paneer (spinach and cheese in gravy)1cup5.1111.1340.9070.4882.35800.552
Panda Express Eggplant Tofu1order14.965.867.6531.43900.0055.987
Panda Express mixed veggies1order6.3492.1572.2121.70600.160.702
Papas guisadas con cebolla (Hispanic pan-fried potatoes with onion)0.5cup1.8220.7410.5660.390019.75
Papas guisadas con sofrito (Hispanic pan-fried potatoes in sofrito)0.5cup1.4780.6010.5110.2590016.925
Papas guisadas con tomate (Hispanic pan-fried potatoes with tomato)0.5cup1.3960.5950.540.1920010.933
Papas guisadas con tomate y cebolla (Hispanic pan-fried potatoes with tomato and onion)0.5cup1.3760.5990.5550.167008.48
Parsley, cooked0.5cup0.3660.0430.1290.086000.172
Parsley, fresh1tablespoon0.0320.0040.0110.008000.015
Parsnip, cooked0.5cup3.7440.5070.322.714004.672
Parsnip, creamed0.5cup5.5910.4160.2652.2142.520.0086.127
Parsnip, raw1cup6.3841.1170.6925.679007.767
Parsnip, raw or blanched, marinated in oil mixture1cup6.3841.1170.6925.679007.767
Pasilla peppers, dried5each8.4524.8652.4331.155000
Pea salad, with cheese0.5cup2.6720.4360.171.9530.0250.0451.789
Pearl onions, cooked0.5cup4.3752.0261.3321.018000
Pearl onions, raw1cup4.8762.2661.4831.138000
Pearl onions, raw or blanched, marinated in oil mixture1cup4.8762.2651.4831.138000
Picked green beans (string beans)0.25cup0.9590.4420.4120.105000.257
Pickled beets0.25cup6.1630.0490.0255.833000.183
Pickled cauliflower0.25cup2.0760.3210.3031.452000.074
Pickled eggplant0.25cup7.0390.3410.3816.297000.227
Pickled okra0.25cup0.3820.0830.1510.15000.085
Pickled peppers, green and red bell0.25cup2.310.4730.481.355000
Pickled turnip0.25cup2.8470.6490.4941.72000.051
Pickled zucchini0.25cup2.9760.5050.5571.913000.006
Pigeonpeas, cooked0.5cup0.31900.0670.2520013.583
Pinto beans, caned, drained, low sodium0.5cup0.462000.462008.73
Pinto beans, canned, drained0.5cup0.462000.462008.73
Pinto beans, canned, drained, rinsed0.5cup0.456000.456008.627
Pinto beans, cooked from dried0.5cup0.291000.2910012.953
Poi2tablespoon0.150.0210.1110.018007.899
Portabella mushrooms, cooked from fresh0.5cup1.3671.36700000.26
Portabella mushrooms, cooked from fresh, high in vitamin D0.5cup1.3671.36700000.26
Portabella mushrooms, raw1cup2.151.7290.4210000.43
Portabella mushrooms, raw, high in vitamin D1cup2.151.7290.4210000.43
Potato croquettes1each - 3" to 3 1/2" diameter0.9110.2740.180.1260.2730.0018.675
Potato dumpling (Kartoffelkloesse)3each1.30.5040.3560.1990.0810.05922.569
Potato pancakes2each - 3 1/4" x 3 5/8" x 1/4"1.0710.5550.2640.18600.00312.372
Potato pancakes, homemade2each - 3 1/4" x 3 5/8" x 1/4"1.1090.5550.2640.1860.0380.00312.372
Potato patties2patty - 3" to 3 1/2" diameter1.8220.5490.3610.2530.5460.00117.35
Potato pudding0.5cup2.4680.3360.1490.0971.8290.0028.276
Potato salad, with egg, mayo dressing0.5cup1.0430.4540.2590.254008.463
Potato salad, without egg, mayo dressing0.5cup1.0390.3730.2930.287009.563
Potato skins, fried0.5cup1.7150.5270.350.8330030.125
Potato tots (tater tots), baked0.5cup0.1730.12200.0510014.49
Potato tots (tater tots), fried0.5cup0.1730.12200.0510014.49
Potato, boiled, with skin0.5cup0.7640.2340.1560.3740010.171
Potato, boiled, without skin0.5cup0.6940.2570.2180.140012.324
Potato, canned, drained0.5cup0.3240.180.0360.1080010.98
Potato, canned, drained, low sodium0.5cup0.3240.180.0360.1080010.98
Potato, unknown preparation0.5cup0.7640.2340.1560.3740010.171
Potato, unknown preparation, without skin0.5cup0.6940.2570.2180.140012.324
Potatoes O'Brien (potatoes, green peppers, onions)0.5cup1.7310.7260.5980.3060016.182
Potatoes, pan fried0.5cup1.0860.4030.3420.220019.282
Potatoes, pan fried, Pima Indian0.5cup2.1950.8140.6910.4440038.973
Potatoes, roasted (includes Franconia)1medium - 2 1/4" to 3" diameter1.5240.4670.3110.7470020.281
Pozole (pinole and tepary beans), Pima Indian1cup0.552000.5520034.55
Pumpkin, canned0.5cup4.0431.5931.2251.225000.27
Pumpkin, cooked from fresh0.5cup2.5481.0050.7720.772000.196
Purslane, cooked0.5cup0.1270.0570.0570.012000.977
Purslane, raw2cup0.6360.2920.3010.043001.299
Radicchio, raw2cup0.480.1440.3360000
Radish, raw1cup2.1581.2180.8240.116000
Ratatouille0.5cup2.3691.0721.0570.197000.215
Red bell peppers, canned0.5cup1.9040.8821.0220000
Red bell peppers, cooked0.5cup2.9631.4312.0660.027000.047
Red bell peppers, raw1cup6.2582.8913.3670000
Red bell peppers, sweet, raw or blanched, marinated in oil mixture1cup6.2582.8913.3670000
Refried beans, canned0.5cup0.643000.643008.842
Refried beans, canned, fat free0.5cup0.705000.705009.991
Refried beans, canned, red0.5cup0.7110.08200.629009.67
Refried beans, canned, reduced sodium0.5cup0.643000.643008.842
Refried beans, canned, vegetarian0.5cup0.738000.7380010.467
Refried beans, homemade0.5cup0.64000.640012.093
Rice pilaf, with tofu1cup2.0050.7450.5270.59500.00237.292
Roseroot greens, raw, Alaska Native2cup1.7490.9130.8250.011000.143
Rutabaga, cooked0.5cup3.3581.7511.3090.298000.264
Rutabaga, raw1cup6.2443.222.2540.74200.0280.56
Rutabaga, raw or blanched, marinated in oil mixture1cup6.2443.222.2540.74200.0280.56
Sambar (Indian vegetable stew)1cup3.4441.4150.9581.02900.02616.104
Sauerkraut2tablespoon0.4070.260.1120.035000
Scallions or spring onions, cooked0.25cup1.3360.4870.4050.422000
Scallions or spring onions, raw or blanched, tops and bulbs, marinated in oil0.25cup0.7830.4930.20.09000.065
Scallions or spring onions, tops and bulb, raw0.25cup0.7830.4930.20.09000.065
Scallions or spring onions, tops only, raw0.25cup0.6940.2910.3760.028000
Scallop squash0.5cup1.350.4590.5850.018000.171
Scalloped potatoes, prepared from fresh0.5cup3.1070.3470.2750.1922.2110.00612.954
Scalloped potatoes, prepared from mix0.5cup3.1070.3470.2750.1922.2110.00612.954
Scalloped tomatoes0.5cup5.2171.5461.7171.6980.0530.2034.615
Seaweed salad1cup3.4280.4660.2322.68400.0421.436
Serrano peppers, raw0.25cup1.0050.4540.5510000
Seven layer salad1cup2.5710.6440.4481.4320.0130.0180.915
Seven layer taco dip2tablespoon0.5060.1140.1280.0450.21500.296
Shallot, cooked0.25cup0.9760.3560.2960.308000
Shallot, raw0.25cup3.1480.3920.2962.46000
Shallot, raw or blanched, marinated in oil mixture0.25cup3.1480.3920.2962.46000
Shiitake mushrooms, cooked0.5cup2.7842.78400002.422
Shiitake mushrooms, raw1cup1.6661.66600001.337
Sinaloa beans0.5cup0.3680.04400.324005.836
Snap-E-Tom Tomato & Chile Cocktail8fluid ounce6.2693.0383.2320000
Snow peas (edible pea pods), cooked from fresh0.5cup3.1921.7840.0961.248000.848
Snow peas (edible pea pods), cooked from frozen0.5cup3.8561.9120.1041.344001.176
Snow peas (edible pea pods), raw1cup2.521.4990.2520.536000.731
Snow peas (edible pea pods), raw or blanched marinated in oil mixture1cup2.521.4990.2520.536000.731
SONIC chili cheese French fries1medium - order2.7711.0030.7740.640.0470.00143.069
SONIC chili cheese tots1medium - order2.0590.7370.5420.4980.050.00835.82
SONIC French fries1medium - order2.2250.8250.70.450039.5
SONIC onion rings1medium - order9.4424.3142.8372.26800.04133.58
SONIC tater tots1medium - order1.6680.610.5180.35100.00735.07
Souffle, corn1cup8.9721.5981.2282.7473.1550.2415.609
Sourdock, young leaves, Alaska Native85gram3.061.1141.1141.114000
Soy bacon, Canadian style2ounce0.6730.0240.0070.2860.3450.0042.11
Soy flour0.25cup1.5750.0610.1491.365002.531
Soy flour, defatted0.25cup4.310.5461.0792.701000.218
Soy flour, low fat0.25cup2.0530.0790.1941.78001.155
Soybean sprouts, cooked0.5cup0.3220.1490.1490.031000.856
Soybean sprouts, raw1cup1.6030.7280.7280.147001.456
Soybeans, canned, drained0.5cup2.030.2580.5071.273000.886
Soybeans, canned, drained, low sodium0.5cup2.030.2580.5071.273000.886
Soybeans, cooked from dried0.5cup2.030.3270.6451.617000
Soybeans, dry roasted, flavored0.333cup3.1330.2061.5031.419001.607
Soybeans, dry roasted, salted0.333cup1.7650.0680.1671.53001.449
Soybeans, dry roasted, unsalted0.333cup1.7650.0680.1671.53001.449
Soybeans, oil roasted, flavored0.333cup1.990.1350.2741.55100.0262.135
Soybeans, oil roasted, salted0.333cup1.3010.050.1241.127001.988
Soybeans, oil roasted, unsalted0.333cup1.3010.050.1241.127001.988
Spaghetti squash0.5cup1.9610.8060.690.442000.496
Spanakopita (spinich pie with feta cheese)1each - approx 3" x 2"2.2510.5010.2450.2721.240.01311.497
Spinach and chickpeas (chana saag)1cup4.2860.9930.8092.12800.2637.984
Spinach casserole, with cheese0.5cup1.8670.5760.3970.1190.4810.227.071
Spinach dip2tablespoon0.6360.1120.0690.2010.2410.0090.362
Spinach juice8fluid ounce0.0830.0310.0310.029000
Spinach leaf juice8fluid ounce0.0830.0310.0310.029000
Spinach salad, plain, without dressing2cup0.2520.0660.090.042000.06
Spinach salad, with mushrooms, bacon, egg, oil and vinegar dressing1cup0.7150.4430.1090.047000.255
Spinach, canned, drained0.5cup0.4280.1610.1610.15000
Spinach, canned, drained, low sodium0.5cup0.4280.1610.1610.15000
Spinach, cooked from fresh0.5cup0.3870.1440.1440.135000
Spinach, cooked from frozen0.5cup0.4850.190.0850.199000
Spinach, creamed0.5cup2.2010.1190.0560.131.8820.0061.745
Spinach, raw2cup0.2520.0660.090.042000.06
Spinach, raw or blanched, marinated in oil mixture2cup0.2520.0660.090.042000.06
Spinach, with butter sauce0.5cup0.4860.190.0850.1990.00100
Spinach, with cheese sauce0.5cup2.0260.1190.0550.1281.6980.0040.873
Spirulina, dried1tablespoon0.2170.17900000
Split pea sprouts, cooked0.5cup0.335000.335004.662
Split pea sprouts, raw1cup0.84000.840011.796
Split peas, yellow or green, canned, drained0.5cup2.842002.401009.124
Split peas, yellow or green, canned, drained low sodium0.5cup2.842002.401009.124
Split peas, yellow or green, cooked from dried0.5cup0.637000.637008.879
Squash and cheese, Pima Indian0.5cup2.1680.7920.820.0290.06800.293
Stewed cowpeas with pumkin and spicy tomato sauce1cup8.0580.4480.3295.780017.897
Stewed pigeon peas with ham, pumpkin, tomatoes, plantains1cup7.4221.4581.5454.3250027.113
Stonecrop leaves, raw, Alaska Native2cup1.7490.9130.8250.011000.143
Straw mushrooms, canned, drained0.5cup0.6370.1640.1640.309001.165
Subway guacamole2tablespoon0.0970.0260.0260.019000.036
Subway Veggie Delite Salad, without dressing1each6.5672.9292.9480.4070.2370.0010.14
Succotash0.5cup2.1170.230.3221.48300.08212.202
Summer squash casserole, with cheese and cracker crumbs0.5cup6.7171.070.8451.313.2450.0119.47
Summer squash, cooked from fresh0.5cup2.3310.7921.0080.036000.36
Summer squash, cooked from frozen0.5cup2.3310.7921.0080.036000.36
Summer squash, creamed0.5cup3.8970.5680.7220.0362.2090.0072.305
Summer squash, green or yellow, batter dipped or breaded0.5cup2.4950.8260.7440.1280.4790.21912.727
Summer squash, raw1cup2.4860.8471.0730.034000.124
Summer squash, with cheese sauce0.5cup3.710.5730.7290.0321.9950.0051.285
Sun-dried tomato, dry pack9piece5.7091.6654.0440000
Sun-dried tomatoes, oil pack, drained10piece4.1761.2152.9550000
Sweet and sour tofu1cup25.96310.40613.6841.24400.0325.872
Sweet potato casserole, with pumpkin0.5cup37.0941.0340.68733.6120.0311.7255.778
Sweet potato French fries0.5cup3.6120.340.2710.902.1023.284
Sweet potato pudding0.5cup22.1890.7390.71519.2470.0791.3943.134
Sweet potato souffle0.5cup23.2670.8570.67518.4360.4272.844.475
Sweet potato souffle, with nut topping0.5cup32.9080.8250.65829.10.3361.9695.453
Sweet potato, baked1medium - 2" diameter x 5"7.3870.650.572.59903.5578.037
Sweet potato, boiled1medium - 2" diameter x 5"8.6670.8150.6492.15905.0437.882
Sweet potato, candied0.5cup18.6560.6640.57214.7450.0372.6315.944
Sweet potato, canned, low sodium, drained0.5cup5.740.210.194.201.155.59
Sweet potato, canned, syrup packed, drained0.5cup5.6250.2060.1864.11601.1275.478
Sweet potato, canned, vacuum packed0.5cup50.440.391.7602.416.19
Sweet potato, cooked from frozen0.5cup11.6921.0330.9054.11805.6358.989
Sweet potato, raw1cup5.5591.2770.9313.3520016.825
Sweet potato, unknown preparation1medium - 2" diameter x 5"7.3870.650.572.59903.5578.037
Tabbouleh salad1cup2.7621.3851.2370.11600.0024.982
Taco Bell black beans0.5cup1.0930.3040.20.59006.311
Taco Bell Cheesy Fiesta Potatos1order5.560.4130.360.224.447020.66
Taco Bell pintos 'n cheese1order2.0520.4740.5940.8690.078010.996
Taco John's Potato Oles1small - order2.3140.8580.7280.4680041.08
Taco John's refried beans1order2.1810.2840.3181.550.017020.804
Taco John's side salad1each1.8480.8630.9290.0330.00800
Tannier (malanga or yautia), cooked0.5cup0.4660.0670.0670.2850024.472
Taro, dasheen, leaves, cooked0.5cup0.1520.07300.08000.189
Taro, dasheen, root, baked0.5cup0.3230.0460.0460.1980017.002
Taro, dasheen, root, boiled0.5cup0.3480.050.050.2130018.29
Tempeh3ounce2.330.2980.5871.463001.029
Tempura, vegetable1.5cup1.4720.4810.4550.280.0020.24514.677
Tepary beans0.5cup0.655000.655007.166
Textured vegetable protein (TVP), from dry, not fortified0.5cup4.4810.1410.2493.80900.2820.79
Textured vegetable protein (TVP), from frozen2ounce0.0510.0060.0110.034000.13
Textured vegetable protein (TVP), meat substitute, black bean burger3ounce1.8670.2290.2511.3140.0010.0047.393
Textured vegetable protein (TVP), meat substitute, nugget3ounce1.5980.0970.0911.2760.0110.11612.567
Textured vegetable protein (TVP), meat substitute, veggie burger3ounce0.910.2210.1110.5270.05104.916
Three bean salad, canned0.5cup3.3321.6770.5980.200.8834.718
Three bean salad, homemade, oil-based dressing0.5cup2.2920.3080.2221.74700.013.025
Tofu lo mein1cup1.4530.3570.2570.67900.01533.633
Tofu stir fry, with carrots or dark green vegetables1cup4.5881.4480.7741.983001.428
Tofu with curry sauce1cup7.0171.0480.9330.6824.04101.23
Tofu, pre-baked, cooked3ounce2.8580.07101.48300.430.715
Tofu, pre-baked, uncooked3ounce2.1490.05401.11500.3230.537
Tofu, raw (not silken), cooked, extra firm3ounce0.803000.803000.09
Tofu, raw (not silken), cooked, firm3ounce0.679000.43000.339
Tofu, raw (not silken), cooked, low fat3ounce1.3090.2110.4161.043000
Tofu, raw (not silken), cooked, soft3ounce0.792000.498000.181
Tofu, raw (not silken), not cooked, extra firm, not drained3ounce0.604000.604000.068
Tofu, raw (not silken), not cooked, firm, not drained3ounce0.51000.323000.255
Tofu, raw (not silken), not cooked, low fat, not drained3ounce0.9850.1590.3130.784000
Tofu, raw (not silken), not cooked, soft, not drained3ounce0.595000.374000.136
Tofu, silken, cooked3ounce1.437001.437001.165
Tofu, silken, cooked, low fat3ounce0.509000.509000.735
Tofu, silken, not cooked3ounce1.08001.08000.876
Tofu, silken, not cooked, low fat3ounce0.383000.383000.553
Tomatillo, raw1cup5.1882.5082.7460000
Tomato aspic1cup7.9422.3692.5313.043000
Tomato juice8fluid ounce6.2693.0383.2320000
Tomato juice cocktail8fluid ounce6.2693.0383.2320000
Tomato juice with clam juice8fluid ounce8.014.2353.7030.073001.452
Tomato juice, low sodium8fluid ounce6.2693.0383.2320000
Tomato paste2tablespoon3.9891.8831.9160.09800.0920.072
Tomato puree0.25cup3.0191.5311.4870000.094
Tomato puree, no salt added0.25cup3.0191.5311.4870000.094
Tomato raw (includes cherry, grape, roma)1cup4.7342.252.4660000
Tomato sandwich with mayo, lettuce1sandwich4.8171.6372.1920.04700.93520.815
Tomato sauce4tablespoon2.1811.1151.0230.043000.116
Tomato sauce, low sodium4tablespoon2.1811.1151.0230.043000.153
Tomato, batter dipped or breaded0.5cup2.5980.9330.9090.0210.5060.23113.455
Tomato, canned0.5cup3.061.4881.5720000.108
Tomato, canned, low sodium0.5cup1.8840.9120.9720000.216
Tomato, canned, stewed (onions, green peppers and celery)0.5cup9.24.2133.8130.35000.013
Tomato, cooked from fresh0.5cup2.9881.4161.5720000
Tomato, raw or blanched, marinated in oil mixture0.5cup2.3671.1251.2330000
Tossed salad with tomatoes, carrots, cheese, dressing1cup1.9460.6720.6860.5490.01800.176
Tossed salad, plain, with dressing1cup1.2650.520.5710.168000.021
Tossed salad, plain, without dressing1cup1.1230.5190.570.028000
Tossed salad, with avocado, dressing1cup1.1910.4760.5210.175000.04
Tossed salad, with avocado, without dressing1cup1.0480.4740.520.035000.018
Tossed salad, with cheese, dressing1cup1.2110.5010.5080.1650.01800.021
Tossed salad, with cheese, without dressing1cup1.0690.4990.5070.0250.01800
Tossed salad, with egg, dressing1cup1.2810.560.5490.167000.021
Tossed salad, with egg, without dressing1cup1.1390.5590.5470.027000
Tossed salad, with fruit, dressing1cup1.1410.4630.5080.165000.021
Tossed salad, with fruit, nuts, dressing1cup1.2860.4640.510.308000.038
Tossed salad, with fruit, nuts, without dressing1cup1.1440.4630.5080.168000.017
Tossed salad, with fruit, without dressing1cup0.9980.4610.5070.025000
Tossed salad, with tomatoes, carrots, avocado, dressing1cup1.9260.6480.6990.559000.195
Tossed salad, with tomatoes, carrots, avocado, without dressing1cup1.7830.6460.6980.42000.173
Tossed salad, with tomatoes, carrots, cheese or egg, with dressing1cup2.0920.7130.7710.6000.196
Tossed salad, with tomatoes, carrots, cheese or egg, without dressing1cup1.950.7120.770.461000.174
Tossed salad, with tomatoes, carrots, cheese, without dressing1cup1.8040.6710.6840.410.01800.155
Tossed salad, with tomatoes, carrots, egg, dressing1cup2.0750.7460.740.582000.189
Tossed salad, with tomatoes, carrots, egg, without dressing1cup1.9330.7440.7390.442000.167
Turnip greens, cooked from fresh0.5cup0.3820.38200000.281
Turnip greens, cooked from frozen0.5cup0.6150.64800000.582
Turnip greens, raw2cup0.8910.5720.3190003.432
Turnip greens, raw or blanched, marinated in oil mixture2cup0.8910.5720.3190003.432
Turnip, cooked0.5cup2.3321.0760.8350.335000.109
Turnip, creamed0.5cup4.4220.8740.6790.2832.5070.0082.412
Turnip, raw1cup4.942.5091.8590.65000.234
Turnip, raw or blanched, marinated in oil mixture1cup4.942.5091.8590.65000.234
Twice baked potato, plain, skin eaten1medium3.4370.7640.5910.6951.3820.00329.877
Twice baked potato, plain, skin not eaten1medium3.6220.8930.8930.4481.3820.00322.715
Twice baked potato, with cheese, skin eaten1medium3.7560.7640.5910.6951.6860.00329.877
Twice baked potato, with cheese, skin not eaten1medium3.9410.8930.8930.4481.6860.00322.715
V8 Bloody Mary Mix8fluid ounce8.2782.7292.9062.619000
V8 Harvest 100% Vegetable Juice8fluid ounce6.9013.3293.4020.17000.729
V8 Mint & Lime8fluid ounce8.2782.7292.9062.619000
V8 Original 100% Vegetable Juice8fluid ounce6.9013.3293.4020.17000.729
V8 Original 100% Vegetable Juice, low sodium8fluid ounce7.973.1594.6170.486000
V8 Original Essential Antioxidants 100% Vegetable Juice8fluid ounce6.9013.3293.4020.17000.729
V8 Original High Fiber 100% Vegetable Juice8fluid ounce8.1434.5853.3880.169000.726
V8 Original with a Hint of Black Pepper 100% Vegetable Juice8fluid ounce6.9013.3293.4020.17000.729
V8 Original with a Hint of Lime 100% Vegetable Juice8fluid ounce6.9013.3293.4020.17000.729
V8 Sea Salt & Clam8fluid ounce11.2462.7092.8855.614000
V8 Spicy Hot 100% Vegetable Juice8fluid ounce6.9013.3293.4020.17000.729
V8 Spicy Hot 100% Vegetable Juice, low sodium8fluid ounce6.9013.3293.4020.17000.729
V8 Spicy Mango8fluid ounce8.372.9723.761.638000.054
Vegetable fajita (filling only)1cup7.0133.323.1620.914000.205
Vegetable juice8fluid ounce6.9013.3293.4020.17000.729
Vegetable juice, low sodium8fluid ounce7.973.1594.6170.486000
Vegetable lo mein1cup1.50.4110.2960.67200.01738.745
Vegetable stew, without meat1cup7.0512.7782.6691.38400.00110.051
Vegetable stir fry, with carrots or dark green vegetables1cup7.9242.1412.043.53600.1681.933
Vegetable stir fry, without carrots or dark green vegetables1cup3.6711.4411.7770.429001.346
Vegetables with curry sauce1cup8.7811.541.4851.5794.0410.0784.411
Vegetarian beans, canned, Pima Indian0.5cup10.4931.4411.677.3820010.327
Virgin Mary (non-alcoholic Bloody Mary)8fluid ounce6.2693.0383.2320000
Wakame, raw1cup0.520.38400000
Waterchestnuts, canned0.5cup00003.71
Waterchestnuts, raw1cup5.95200012.586
Waterchestnuts, raw or blanched, marinated in oil1cup5.9520000012.586
Watercress, cooked0.5cup0.1370.0750.0210.041000.069
Watercress, raw2cup0.1360.0750.020.041000.068
Watercress, raw or blanched, marinated in oil mixture2cup0.1360.0750.020.041000.068
Wax beans (yellow beans), canned, drained0.5cup0.5970.2520.2140.08400.0461.668
Wax beans (yellow beans), canned, drained, low sodium0.5cup0.5970.2520.2140.08400.0461.668
Wax beans (yellow beans), cooked from fresh0.5cup2.2690.7880.9880.29400.20.712
Wax beans (yellow beans), cooked from frozen0.5cup1.2690.4390.540.14900.0951.161
Wax beans (yellow beans), creamed0.5cup3.8720.390.4790.1432.7230.0913.543
Wax beans (yellow beans), raw1cup3.271.511.390.36000.88
Wax beans (yellow beans), raw or blanched, marinated in oil mixture1cup3.271.511.390.36000.88
Wax beans (yellow beans), with butter sauce0.5cup1.270.4390.540.1480.0010.0941.161
Wax beans (yellow beans), with cheese sauce0.5cup3.6380.3940.4840.142.4640.092.299
Wendy's bacon sriracha fries1order2.720.7670.6070.6550.471035.479
Wendy's Baconator fries1order2.6340.7610.5990.5830.471035.479
Wendy's Baked Potato, plain1each3.3391.2450.9621.1320048.874
Wendy's Baked Potato, with bacon and cheese1each4.4731.2890.9621.2850.92051.696
Wendy's Baked Potato, with broccoli and cheese1each5.1581.5741.2471.4170.92052.083
Wendy's Baked Potato, with sour cream and chives1each7.6061.2490.9651.1354.257048.874
Wendy's Caesar side salad1each1.6880.5030.85300.32900
Wendy's French fries1small - order1.9560.7160.5990.4390034.069
Wendy's side salad1each1.8350.8250.9130.085000.007
White Castle cheese fries1small - order1.7990.5830.4950.3180.215027.919
White Castle French fries1medium - order2.5360.940.7980.5130045.03
White Castle Hash Round Nibblers1medium - order1.8870.70.5940.3820033.496
White Castle onion chips1medium - order9.6544.382.882.35800.06552.56
White Castle onion rings1medium - order7.6543.5042.3041.8300.02923.36
White-flowered gourd (calabash or bottle), cooked0.5cup1.6790.6130.8830.183000
Wild rhubarb leaves, raw, Alaska Native1cup1.8240.4160.321.088000.064
Wild spinach, cooked from fresh, Pima Indian0.5cup0.3840.1430.1430.136000
Wild spinach, cooked with chilies and tomatoes, Pima Indian0.5cup1.1290.5090.4620.168000.012
Willow leaves, in oil, Alaska Native0.5cup1.2140.2520.20.755000.044
Willow leaves, raw, Alaska Native2cup4.6750.9790.7812.926000.176
Wilted lettuce salad, with hot bacon dressing1cup3.9841.1241.0311.82000.061
Winter melon (waxgourd or chinese preserving melon)0.5cup1.0330.5160.5160000.753
Winter type (dark green or orange) squash, cooked0.5cup3.961.141.381.896002.604
Yams, sweet potato type, baked1medium - 2" diameter x 5"7.3870.650.572.59903.5578.037
Yams, sweet potato type, boiled1medium - 2" diameter x 5"8.6670.8150.6492.15905.0437.882
Yams, sweet potato type, candied0.5cup18.6560.6640.57214.7450.0372.6315.944
Yams, sweet potato type, canned vacuum packed0.5cup50.440.391.7602.416.19
Yams, sweet potato type, canned, low sodium (drained)0.5cup5.740.210.194.201.155.59
Yams, sweet potato type, canned, syrup packed, drained0.5cup5.6250.2060.1864.11601.1275.478
Yams, sweet potato type, cooked from frozen0.5cup11.6921.0330.9054.11805.6358.989
Yams, sweet potato type, raw1cup5.5591.2770.9313.3520016.825
Yams, sweet potato type, unknown preparation1medium - 2" diameter x 5"7.3870.650.572.59903.5578.037
Yellow bell peppers, raw1cup7.7933.2044.574000
Yellow bell peppers, raw or blanched, marinated in oil mixture1cup7.7933.2044.5740000
Yellow bell peppers, sweet, cooked0.5cup3.5981.4782.1130000
Yellow tomato, raw1cup3.1691.5011.6540000
Zucchini, batter dipped or breaded0.5cup2.4950.8260.7440.1280.4790.21912.727
Zucchini, cooked from fresh0.5cup1.5390.630.630.144000
Zucchini, cooked from frozen0.5cup1.8840.7920.8920.19000.112
Zucchini, creamed0.5cup3.3340.4530.4530.1132.2090.0072.049
Zucchini, Italian style, canned0.5cup5.1421.6682.8490.624000.068
Zucchini, raw1cup2.8251.2091.5590.056000
Zucchini, with cheese sauce0.5cup3.140.4570.4570.111.9950.0051.026