Читать книгу Quick Check Food Facts - B.E.S. Editorial Staff - Страница 13
ОглавлениеWhy Eat Vegetables?
Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce the risk of heart disease, including heart attack and stroke. Most vegetables are naurally low in fat and calories, and none have cholesterol, although added sauces or seasonings may add fat, calories, or cholesterol. Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C. Diets rich in potassium may help to maintain healthy blood pressure. Vitamin A keeps eyes and skin healthy and helps to protect against infections. Vitamin C helps heal cuts and wounds, keeps teeth and gums healthy, and aids iron absorption.
Daily Goal
2½ cups for an adult on a 2000-calorie diet
One-cup equivalents:
1 cup cooked vegetable
2 cups raw vegetables
2 medium carrots
1 three-inch tomato
1 cup cooked dry peas or beans
1 cup starchy vegetable
Shopping Tips
• Choose vegetables rich in color—red, orange, or dark green.
• Buy fresh vegetables in season.
• Purchase locally grown vegetables when possible.
• Stock up on frozen or canned vegetables for fast preparation.
• Remember that over a quarter of your plate should be vegetables.
Shopping List Essentials
Tomatoes
Peppers
Carrots
Broccoli
Cauliflower
Green beans
Spinach
Sweet potatoes/yams
Squash
Red Flags
Canned vegetables can be high in sodium. Look for salt-free canned vegetables or rinse canned vegetables before using. Frozen vegetables may have added sauces that add calories, fat, and salt. Choose frozen vegetables without sauces and seasonings.
| Food Serving size | Cal. | (g) TotalFat | (g) Sat.Fat | (mg) Chol. | (g) Carb. | (g) Fiber | (g) Sug. | (g) Prot. | (mg)Sod. |
Artichokes (Globe or French), Cooked, Boiled, Drained, with Salt
| .5 cup, hearts (84g) | 45 | 0 | 0 | 0 | 10 | 7.2 | 1 | 2 | 50 |
Artichokes (Globe or French), Cooked, Boiled, Drained, Without Salt
| .5 cup, hearts (84g) | 45 | 0 | 0 | 0 | 10 | 7.2 | 1 | 2 | 50 |
Artichokes (Globe or French), Frozen, Cooked, Boiled, Drained, with Salt
| 1 pkg (9 oz), yields (240g) | 108 | 1 | 0 | 0 | 22 | 11.0 | 2 | 7 | 694 |
Artichokes (Globe or French), Frozen, Cooked, Boiled, Drained, Without Salt
| 1 pkg (9 oz), yields (240g) | 108 | 1 | 0 | 0 | 22 | 11.0 | 2 | 7 | 127 |
Artichokes (Globe or French), Frozen, Unprepared
| 1 pkg (9 oz) (255g) | 97 | 1 | 0 | 0 | 20 | 9.9 | -- | 7 | 120 |
Artichokes (Globe or French), Raw
| 1 artichoke, large (162g) | 76 | 0 | 0 | 0 | 17 | 8.7 | 2 | 5 | 152 |
Arugula, Raw
| .5 cup (10g) | 3 | 0 | 0 | 0 | 0 | 0.2 | 0 | 0 | 3 |
Asparagus, Canned, Drained, Solids
| 1 spear (about 5″ long) (18g) | 3 | 0 | 0 | 0 | 0 | 0.3 | 0 | 0 | 52 |
Asparagus, Canned, No Salt, Solids and Liquids
| 1 can (300 × 407) (411g) | 62 | 1 | 0 | 0 | 10 | 4.1 | 4 | 7 | 107 |
Asparagus, Canned, Regular Pkg, Solids and Liquids
| 1 can (300 × 407) (411g) | 62 | 1 | 0 | 0 | 10 | 4.1 | -- | 7 | 1167 |
Asparagus, Cooked, Boiled, Drained
| 4 spears (1/2″ base) (60g) | 13 | 0 | 0 | 0 | 2 | 1.2 | 1 | 1 | 8 |
Asparagus, Cooked, Boiled, Drained, with Salt
| 4 spears (1/2″ base) (60g) | 13 | 0 | 0 | 0 | 2 | 1.2 | 1 | 1 | 144 |
Asparagus, Frozen, Cooked, Boiled, Drained, with Salt
| 1 pkg (10 oz), yields (293g) | 53 | 1 | 0 | 0 | 6 | 4.7 | 1 | 9 | 703 |
Asparagus, Frozen, Cooked, Boiled, Drained, Without Salt
| 1 pkg (10 oz), yields (293g) | 53 | 1 | 0 | 0 | 6 | 4.7 | 1 | 9 | 9 |
Asparagus, Frozen, Unprepared
| 4 spears (58g) | 14 | 0 | 0 | 0 | 2 | 1.1 | -- | 2 | 5 |
| Food Serving size | Cal. | (g) TotalFat | (g) Sat.Fat | (mg) Chol. | (g) Carb. | (g) Fiber | (g) Sug. | (g) Prot. | (mg)Sod. |
Asparagus, Raw
| 1 spear, small (5″ long or less) (12g) | 2 | 0 | 0 | 0 | 0 | 0.3 | 0 | 0 | 0 |
Avocados, Raw, All Commercial Varieties
| 1 cup, pureed (230g) | 368 | 34 | 5 | 0 | 20 | 15.4 | 2 | 5 | 16 |
Avocados, Raw, California
| 1 fruit, without skin and seed (136g) | 227 | 21 | 3 | 0 | 12 | 9.2 | 0 | 3 | 11 |
Avocados, Raw, Florida
| 1 fruit, without skin and seed (304g) | 365 | 31 | 6 | 0 | 24 | 17.0 | 7 | 7 | 6 |
Basil, Fresh
| 5 leaves (2.5g) | 1 | 0 | 0 | 0 | 0 | 0.0 | 0 | 0 | 0 |
Broccoli, Cooked, Boiled, Drained, with Salt
| 1 stalk, medium (7-1/2″ - 8″ long) (180g) | 63 | 1 | 0 | 0 | 13 | 5.9 | 3 | 4 | 472 |
Broccoli, Cooked, Boiled, Drained, Without Salt
| 1 stalk, medium (7-1/2″ - 8″ long) (180g) | 63 | 1 | 0 | 0 | 13 | 5.9 | 3 | 4 | 74 |
Broccoli, Flower Clusters, Raw
| 1 floweret (11 g) | 3 | 0 | 0 | 0 | 1 | -- | -- | 0 | 3 |
Garlic, Raw
| 1 tsp (2.8g) | 4 | 0 | 0 | 0 | 1 | 0.1 | 0 | 0 | 0 |
Ginger Root, Raw
| .25 cup, slices (1″ dia) (24g) | 19 | 0 | 0 | 0 | 4 | 0.5 | 0 | 0 | 3 |
Lemon Grass (Citronella), Raw
| 1 tbsp (4.8g) | 5 | 0 | 0 | 0 | 1 | -- | -- | 0 | 0 |
Lentils, Mature Seeds, Cooked, Boiled, Without Salt
| 1 tbsp (12.3g) | 14 | 0 | 0 | 0 | 2 | 1.0 | 0 | 1 | 0 |
Lentils, Pink, Raw
| 1 cup (192g) | 662 | 4 | 1 | 0 | 114 | 20.7 | -- | 48 | 13 |
Lentils, Raw
| 1 tablespoon (12g) | 42 | 0 | 0 | 0 | 7 | 3.7 | 0 | 3 | 1 |
Lentils, Sprouted, Raw
| 1 cup (77g) | 82 | 0 | 0 | 0 | 17 | -- | -- | 7 | 8 |
| Food Serving size | Cal. | (g) TotalFat | (g) Sat.Fat | (mg) Chol. | (g) Carb. | (g) Fiber | (g) Sug. | (g) Prot. | (mg)Sod. |
Lettuce, Butterhead (Including Boston and Bibb Types), Raw
| 1 head (5″ dia) (163g) | 21 | 0 | 0 | 0 | 4 | 1.8 | 2 | 2 | 8 |
Lettuce, Cos and Romaine, Raw
| 1 leaf, inner (6g) | 1 | 0 | 0 | 0 | 0 | 0.1 | 0 | 0 | 0 |
Lettuce, Green Leaf, Raw
| 1 head (360g) | 54 | 1 | 0 | 0 | 10 | 4.7 | 3 | 5 | 101 |
Lettuce, Iceberg (Including Crisphead Types), Raw
| 1 cup, chopped (1/2″ pieces, loosely packed) (57g) | 8 | 0 | 0 | 0 | 2 | 0.7 | 1 | 1 | 6 |
Lettuce, Red Leaf, Raw
| 1 leaf, inner (2.6g) | 0 | 0 | -- | -- | 0 | 0.0 | 0 | 0 | 1 |
Lima Beans, Immature Seeds, Cooked, Boiled, Drained, with Salt
| 1 cup (170g) | 209 | 1 | 0 | 0 | 40 | 9.0 | 3 | 12 | 430 |
Lima Beans, Immature Seeds, Frozen, Baby, Cooked, Boiled, Drained, with Salt
| 1 pkg (10 oz), yields (311g) | 327 | 1 | 0 | 0 | 60 | 18.7 | 4 | 21 | 824 |
Lima Beans, Immature Seeds, Frozen, Fordhook, Cooked, Boiled, Drained, with Salt
| 1 pkg (10 oz), yields (311g) | 320 | 1 | 0 | 0 | 60 | 18.0 | 4 | 19 | 899 |
Lima Beans, Large, Mature Seeds, Canned
| 1 cup (241 g) | 190 | 0 | 0 | 0 | 36 | 11.6 | -- | 12 | 810 |
Lima Beans, Large, Mature Seeds, Cooked, Boiled, with Salt
| 1 cup (188g) | 216 | 1 | 0 | 0 | 39 | 13.2 | 5 | 15 | 447 |
Lima Beans, Large, Mature Seeds, Cooked, Boiled, Without Salt
| 1 tbsp (11.7g) | 13 | 0 | 0 | 0 | 2 | 0.8 | 0 | 1 | 0 |
Lima Beans, Large, Mature Seeds, Raw
| 1 tbsp (11. 1 g) | 38 | 0 | 0 | 0 | 7 | 2.1 | 1 | 2 | 2 |
Lima Beans, Thin Seeded (Baby), Mature Seeds, Cooked, Boiled, with Salt
| 1 cup (182g) | 229 | 1 | 0 | 0 | 42 | 14.0 | -- | 15 | 435 |
Lima Beans, Thin Seeded (Baby), Mature Seeds, Cooked, Boiled, Without Salt
| 1 cup (182g) | 229 | 1 | 0 | 0 | 42 | 14.0 | -- | 15 | 5 |
Lima Beans, Thin Seeded (Baby), Mature Seeds, Raw
| 1 cup (202g) | 677 | 2 | 0 | 0 | 127 | 41.6 | 17 | 42 | 26 |
| Food Serving size | Cal. | (g) TotalFat | (g) Sat.Fat | (mg) Chol. | (g) Carb. | (g) Fiber | (g) Sug. | (g) Prot. | (mg)Sod. |
Lotus Root, Cooked, Boiled, Drained, with Salt
| 10 slices (2-1/2″ dia) (89g) | 59 | 0 | 0 | 0 | 14 | 2.8 | -- | 1 | 250 |
Lotus Root, Cooked, Boiled, Drained, Without Salt
| 10 slices (2-1/2″ dia) (89g) | 59 | 0 | 0 | 0 | 14 | 2.8 | 0 | 1 | 40 |
Lotus Root, Raw
| 1 root (9-1/2″ long) (115g) | 85 | 0 | 0 | 0 | 20 | 5.6 | -- | 3 | 46 |
Malabar Spinach, Cooked
| 1 bunch (17g) | 4 | 0 | -- | 0 | 0 | 0.4 | -- | 1 | 9 |
Mountain Yam, Hawaii, Cooked, Steamed, with Salt
| 1 cup, cubes (145g) | 119 | 0 | 0 | 0 | 29 | -- | -- | 3 | 360 |
Mountain Yam, Hawaii, Cooked, Steamed, Without Salt
| 1 cup, cubes (145g) | 119 | 0 | 0 | 0 | 29 | -- | -- | 3 | 17 |
Mountain Yam, Hawaii, Raw
| 1 yam (420g) | 281 | 0 | 0 | 0 | 69 | -- | -- | 6 | 55 |
Mushrooms, Brown, Italian or Crimini, Raw
| 1 cup, sliced (72g) | 16 | 0 | 0 | 0 | 3 | 0.4 | 1 | 2 | 4 |
Mushrooms, Canned, Drained, Solid
| 1 can (132g) | 33 | 0 | 0 | 0 | 7 | 3.2 | 3 | 2 | 561 |
Mushrooms, Chanterelle, Raw
| 1 piece (5.4g) | 2 | 0 | -- | -- | 0 | 0.2 | 0 | 0 | 0 |
Mushrooms, Shiitake, Dried
| 4 mushrooms (15g) | 44 | 0 | 0 | 0 | 11 | 1.7 | 0 | 1 | 2 |
Mushrooms, Enoki, Raw
| 1 medium (3g) | 1 | 0 | 0 | 0 | 0 | 0.1 | 0 | 0 | 0 |
Mushrooms, Maitake, Raw
| 1 piece, whole (1.1g) | 0 | 0 | 0 | 0 | 0 | 0.0 | 0 | 0 | 0 |
Mushrooms, Morel, Raw
| 1 piece (12.9g) | 4 | 0 | 0 | -- | 1 | 0.4 | 0 | 0 | 3 |
Mushrooms, Oyster, Raw
| 1 small (15g) | 5 | 0 | 0 | 0 | 1 | 0.3 | 0 | 0 | 3 |
| Food Serving size | Cal. | (g) TotalFat | (g) Sat.Fat | (mg) Chol. | (g) Carb. | (g) Fiber | (g) Sug. | (g) Prot. | (mg)Sod. |
Mushrooms, Portobello, Exposed to Ultra-violet Light, Grilled
| 1 cup, sliced (121g) | 35 | 1 | 0 | -- | 5 | 2.7 | 3 | 4 | 13 |
Mushrooms, Portobello, Exposed to Ultra-violet Light, Raw
| 1 piece, whole (84g) | 18 | 0 | 0 | 0 | 3 | 1.1 | 2 | 2 | 8 |
Mushrooms, Portobello, Grilled
| 1 cup, sliced (121g) | 35 | 1 | 0 | 0 | 5 | 2.7 | 3 | 4 | 13 |
Mushrooms, Portobello, Raw
| 1 piece, whole (84g) | 18 | 0 | 0 | 0 | 3 | 1.1 | 2 | 2 | 8 |
Mushrooms, Shiitake, Cooked, with Salt
| 4 mushrooms (72g) | 40 | 0 | 0 | 0 | 10 | 1.5 | 3 | 1 | 173 |
Mushrooms, Shiitake, Cooked, Without Salt
| 4 mushrooms (72g) | 40 | 0 | 0 | 0 | 10 | 1.5 | 3 | 1 | 3 |
Mushrooms, Shiitake, Raw
| 1 piece, whole (19g) | 6 | 0 | -- | -- | 1 | 0.5 | 0 | 0 | 2 |
Mushrooms, Shiitake, Stir-fried
| 1 cup, sliced (97g) | 38 | 0 | 0 | 0 | 7 | 3.5 | 0 | 3 | 5 |
Mushrooms, Straw, Canned, Drained, Solid
| 1 piece (5.5g) | 2 | 0 | 0 | 0 | 0 | 0.1 | -- | 0 | 21 |
Mushrooms, White, Cooked, Boiled, Drained, with Salt
| 1 tbsp (9.8g) | 3 | 0 | 0 | 0 | 1 | 0.2 | 0 | 0 | 23 |
Mushrooms, White, Cooked, Boiled, Drained, Without Salt
| 1 tbsp (9.8g) | 3 | 0 | 0 | 0 | 1 | 0.2 | 0 | 0 | 0 |
Mushrooms, White, Raw
| 1 cup, whole (96g) | 21 | 0 | 0 | 0 | 3 | 1.0 | 2 | 3 | 5 |
Mushrooms, White, Stir-fried
| 1 cup, sliced (108g) | 28 | 0 | 0 | 0 | 4 | 1.9 | 0 | 4 | 13 |
Mussel, Blue, Cooked, Moist Heat
| 3 oz (85g) | 146 | 4 | 1 | 48 | 6 | 0.0 | -- | 20 | 314 |
Mustard Greens, Cooked, Boiled, Drained, with Salt
| 1 cup, chopped (140g) | 21 | 0 | 0 | 0 | 3 | 2.8 | 0 | 3 | 353 |
| Food Serving size | Cal. | (g) TotalFat | (g) Sat.Fat | (mg) Chol. | (g) Carb. | (g) Fiber | (g) Sug. | (g) Prot. | (mg)Sod. |
Mustard Greens, Cooked, Boiled, Drained, Without Salt
| 1 cup, chopped (140g) | 21 | 0 | 0 | 0 | 3 | 2.8 | 0 | 3 | 22 |
Mustard Greens, Raw
| 1 cup, chopped (56g) | 15 | 0 | 0 | 0 | 3 | 1.8 | 1 | 2 | 14 |
Mustard Spinach (Tendergreen), Raw
| 1 cup, chopped (150g) | 33 | 0 | 0 | 0 | 6 | 4.2 | -- | 3 | 32 |
New Zealand Spinach, Cooked, Boiled, Drained, with Salt
| 1 cup, chopped (180g) | 22 | 0 | 0 | 0 | 4 | -- | -- | 2 | 617 |
New Zealand Spinach, Cooked, Boiled, Drained, Without Salt
| 1 cup, chopped (180g) | 22 | 0 | 0 | 0 | 4 | -- | -- | 2 | 193 |
New Zealand Spinach, Raw
| 1 cup, chopped (56g) | 8 | 0 | 0 | 0 | 1 | -- | -- | 1 | 73 |
Okra, Cooked, Boiled, Drained, with Salt
| 8 pods (3″ long) (85g) | 19 | 0 | 0 | 0 | 4 | 2.1 | 2 | 2 | 205 |
Okra, Cooked, Boiled, Drained, Without Salt
| 8 pods (3″ long) (85g) | 19 | 0 | 0 | 0 | 4 | 2.1 | 2 | 2 | 5 |
Okra, Frozen, Cooked, Boiled, Drained, with Salt
| .5 cup, slices (92g) | 31 | 0 | 0 | 0 | 6 | 1.9 | 3 | 1 | 220 |
Okra, Frozen, Cooked, Boiled, Drained, Without Salt
| .5 cup, slices (92g) | 27 | 0 | 0 | 0 | 6 | 1.9 | 3 | 1 | 3 |
Okra, Frozen, Unprepared
| 1 pkg (3 lb) (1361 g) | 408 | 3 | 1 | 0 | 90 | 29.9 | 40 | 23 | 41 |
Okra, Raw
| 8 pods (3″ long) (95g) | 29 | 0 | 0 | 0 | 7 | 3.0 | 1 | 2 | 8 |
Onions, Raw
| 1 cup, sliced (115g) | 46 | 0 | 0 | 0 | 11 | 2.0 | 5 | 1 | 5 |
Onions, Spring or Scallions (Including Tops and Bulb), Raw
| 1 tbsp, chopped (6g) | 2 | 0 | 0 | 0 | 0 | 0.2 | 0 | 0 | 1 |
Onions, Sweet, Raw
| 1 NLEA serving (148g) | 47 | 0 | -- | 0 | 11 | 1.3 | 7 | 1 | 12 |
| Food Serving size | Cal. | (g) TotalFat | (g) Sat.Fat | (mg) Chol. | (g) Carb. | (g) Fiber | (g) Sug. | (g) Prot. | (mg)Sod. |
Onions, Young Green, Tops Only
| 1 stalk (12g) | 3 | 0 | 0 | 0 | 1 | 0.2 | 1 | 0 | 2 |
Parsley, Raw
| 1 tbsp (3.8g) | 1 | 0 | 0 | 0 | 0 | 0.1 | 0 | 0 | 2 |
Parsnips, Cooked, Boiled, Drained, with Salt
| 1 parsnip (9″ long) (160g) | 114 | 0 | 0 | 0 | 27 | 6.4 | 8 | 2 | 394 |
Parsnips, Cooked, Boiled, Drained, Without Salt
| 1 parsnip (9″ long) (160g) | 114 | 0 | 0 | 0 | 27 | 5.8 | 8 | 2 | 16 |
Parsnips, Raw
| 1 cup, slices (133g) | 100 | 0 | 0 | 0 | 24 | 6.5 | 6 | 2 | 13 |
Peas and Onions, Frozen, Cooked, Boiled, Drained, with Salt
| 1 cup (180g) | 81 | 0 | 0 | 0 | 16 | 4.0 | 7 | 5 | 491 |
Peas, Edible-podded, Raw
| 1 cup, whole (63g) | 26 | 0 | 0 | 0 | 5 | 1.6 | 3 | 2 | 3 |
Peas, Green, Frozen, Unprepared
| 1 pkg (284g) | 219 | 1 | 0 | 0 | 39 | 12.8 | 14 | 15 | 307 |
Peas, Green, Raw
| 1 cup (145g) | 117 | 1 | 0 | 0 | 21 | 7.4 | 8 | 8 | 7 |
Peas, Mature Seeds, Sprouted, Raw
| 1 cup (120g) | 149 | 1 | 0 | 0 | 33 | -- | -- | 11 | 24 |
Peppers, Hot Chili, Red, Raw
| .5 cup, chopped or diced (75g) | 30 | 0 | 0 | 0 | 7 | 1.1 | 4 | 1 | 7 |
Peppers, Hungarian, Raw
| 1 pepper (27g) | 8 | 0 | 0 | 0 | 2 | -- | -- | 0 | 0 |
Peppers, Jalapeno, Raw
| 1 pepper (14g) | 4 | 0 | 0 | 0 | 1 | 0.4 | 1 | 0 | 0 |
Peppers, Sweet, Green, Raw
| 1 cup, sliced (92g) | 18 | 0 | 0 | 0 | 4 | 1.6 | 2 | 1 | 3 |
Peppers, Sweet, Yellow, Raw
| 10 strips (52g) | 14 | 0 | 0 | 0 | 3 | 0.5 | -- | 1 | 1 |
| Food Serving size | Cal. | (g) TotalFat | (g) Sat.Fat | (mg) Chol. | (g) Carb. | (g) Fiber | (g) Sug. | (g) Prot. | (mg)Sod. |
Poi
| 1 cup (240g) | 269 | 0 | 0 | 0 | 65 | 1.0 | 1 | 1 | 29 |
Potato, Baked, Flesh and Skin, Without Salt
| 1 potato, medium (173g) | 161 | 0 | 0 | 0 | 37 | 3.8 | 2 | 4 | 17 |
Potato, Flesh and Skin, Raw
| 1 Potato, medium (2-1/4″ to 3-1/4″ dia) (213g) | 164 | 0 | 0 | 0 | 37 | 4.7 | 2 | 4 | 13 |
Potatoes, Baked, Flesh, Without Salt
| 1 potato (2-1/3″ × 4-3/4″) (156g) | 145 | 0 | 0 | 0 | 34 | 2.3 | 3 | 3 | 8 |
Potatoes, Baked, Skin, with Salt
| 1 skin (58g) | 115 | 0 | 0 | 0 | 27 | 4.6 | 1 | 2 | 149 |
Potatoes, Baked, Skin, Without Salt
| 1 skin (58g) | 115 | 0 | 0 | 0 | 27 | 4.6 | 1 | 2 | 12 |
Potatoes, Boiled, Cooked in Skin, Flesh, with Salt
| 1 potato (2-1/2″ dia, sphere) (136g) | 118 | 0 | 0 | 0 | 27 | 2.7 | 1 | 3 | 326 |
Potatoes, Boiled, Cooked in Skin, Flesh, Without Salt
| 1 potato (2-1/2″ dia, sphere) (136g) | 118 | 0 | 0 | 0 | 27 | 2.4 | 1 | 3 | 5 |
Potatoes, Boiled, Cooked in Skin, with Salt
| 1 skin (34g) | 27 | 0 | 0 | 0 | 6 | 1.1 | -- | 1 | 85 |
Potatoes, Boiled, Cooked in Skin, Without Salt
| 1 skin (34g) | 27 | 0 | 0 | 0 | 6 | 1.1 | -- | 1 | 5 |
Potatoes, Boiled, Cooked Without Skin, Flesh, with Salt
| 1 medium (2-1/4″ to 2-1/4″ dia.) (167g) | 144 | 0 | 0 | 0 | 33 | 3.3 | 1 | 3 | 402 |
Potatoes, Boiled, Cooked Without Skin, Flesh, Without Salt
| 1 medium (2-1/4″ to 3-1/4″ dia.) (167g) | 144 | 0 | 0 | 0 | 33 | 3.0 | 1 | 3 | 8 |
Potatoes, Canned, Drained Solid
| 1 potato (35g) | 21 | 0 | 0 | 0 | 5 | 0.8 | -- | 0 | 77 |
Potatoes, Canned, Drained Solid, No Salt
| 1 cup (180g) | 112 | 0 | 0 | 0 | 24 | 4.3 | -- | 3 | 9 |
Potatoes, Canned, Solids and Liquids
| 1 can (303 × 406) (454g) | 200 | 0 | 0 | 0 | 45 | 6.4 | -- | 5 | 985 |
| Food Serving size | Cal. | (g) TotalFat | (g) Sat.Fat | (mg) Chol. | (g) Carb. | (g) Fiber | (g) Sug. | (g) Prot. | (mg)Sod. |
Potatoes, Raw, Skin
| 1 skin (38g) | 22 | 0 | 0 | 0 | 5 | 1.0 | -- | 1 | 4 |
Potatoes, Red, Flesh and Skin, Baked
| 1 potato, medium (2-1/4″ to 3-1/4″ dia.) (173g) | 154 | 0 | 0 | 0 | 34 | 3.1 | 2 | 4 | 21 |
Potatoes, Red, Flesh and Skin, Raw
| 1 potato, medium (2-1/4″ to 3-1/4″ dia) (213g) | 149 | 0 | 0 | 0 | 34 | 3.6 | 3 | 4 | 38 |
Potatoes, Russet, Flesh and Skin, Baked
| 1 potato, medium (2-1/4″ to 3-1/4″ dia.) (173g) | 168 | 0 | 0 | 0 | 37 | 4.0 | 2 | 5 | 24 |
Potatoes, Russet, Flesh and Skin, Raw
| 1 potato, medium (2-1/4″ to 3-1/4″ dia) (213g) | 168 | 0 | 0 | 0 | 38 | 2.8 | 1 | 5 | 11 |
Potatoes, White, Flesh and Skin, Baked
| 1 potato, medium (2-1/4″ to 3-1/4″ dia) (138g) | 130 | 0 | 0 | 0 | 29 | 2.9 | 2 | 3 | 10 |
Potatoes, White, Flesh and Skin, Raw
| 1 potato, medium (2-1/4″ to 3-1/4″ dia) (213g) | 147 | 0 | 0 | 0 | 33 | 5.1 | 2 | 4 | 34 |
Pumpkin, Raw
| 1 cup (1″ cubes) (116g) | 30 | 0 | 0 | 0 | 8 | 0.6 | 2 | 1 | 1 |
Purslane, Cooked, Boiled, Drained, Without Salt
| 1 squash (431g) | 78 | 1 | -- | 0 | 15 | -- | -- | 6 | 190 |
Purslane, Raw
| 1 plant (3g) | 0 | 0 | -- | 0 | 0 | -- | -- | 0 | 1 |
Quinoa, Cooked
| 1 cup (185g) | 222 | 4 | -- | 0 | 39 | 5.2 | -- | 8 | 13 |
Quinoa, Uncooked
| 1 cup (170g) | 626 | 10 | 1 | 0 | 109 | 11.9 | -- | 24 | 9 |
Radicchio, Raw
| 1 leaf (8g) | 2 | 0 | 0 | 0 | 0 | 0.1 | 0 | 0 | 2 |
Radish Seeds, Sprouted, Raw
| 1 cup (38g) | 16 | 1 | 0 | 0 | 1 | -- | -- | 1 | 2 |
Radishes, Hawaiian Style, Pickled
| 1 cup (150g) | 42 | 0 | 0 | 0 | 8 | 3.3 | 0 | 2 | 1184 |
| Food Serving size | Cal. | (g) TotalFat | (g) Sat.Fat | (mg) Chol. | (g) Carb. | (g) Fiber | (g) Sug. | (g) Prot. | (mg)Sod. |
Radishes, Oriental, Cooked, Boiled, Drained, with Salt
| 1 cup, slices (147g) | 25 | 0 | 0 | 0 | 5 | 2.4 | 3 | 1 | 366 |
Radishes, Oriental, Cooked, Boiled, Drained, Without Salt
| 1 cup, sliced (147g) | 25 | 0 | 0 | 0 | 5 | 2.4 | 3 | 1 | 19 |
Radishes, Oriental, Dried
| 1 cup (116g) | 314 | 1 | 0 | 0 | 74 | -- | -- | 9 | 322 |
Radishes, Oriental, Raw
| 1 radish (7″ long) (338g) | 61 | 0 | 0 | 0 | 14 | 5.4 | 8 | 2 | 71 |
Radishes, Raw
| 1 large (1″ to 1-1/4″ dia) (9g) | 1 | 0 | 0 | 0 | 0 | 0.1 | 0 | 0 | 4 |
Radishes, White Icicle, Raw
| 1 radish (7″ long) (17g) | 2 | 0 | 0 | 0 | 0 | 0.2 | -- | 0 | 3 |
Refried Beans, Canned, Fat Free
| 1 can (445g) | 352 | 2 | 0 | 0 | 60 | 20.9 | 3 | 24 | 1949 |
Refried Beans, Canned, Traditional Style
| 1 can (443g) | 403 | 5 | 2 | 0 | 68 | 22.6 | 2 | 24 | 1989 |
Refried Beans, Canned, Vegetarian
| 1 can (444g) | 369 | 4 | 1 | -- | 60 | 20.9 | 3 | 23 | 1909 |
Rhubarb, Frozen, Cooked, with Sugar
| 1 cup (240g) | 278 | 0 | 0 | 0 | 75 | 4.8 | 69 | 1 | 2 |
Rhubarb, Frozen, Uncooked
| 1 cup, diced (137g) | 29 | 0 | 0 | 0 | 7 | 2.5 | 2 | 1 | 3 |
Rhubarb, Raw
| 1 stalk (51 g) | 11 | 0 | 0 | 0 | 2 | 0.9 | 1 | 0 | 2 |
Roselle, Raw
| 1 cup, without refuse (57g) | 28 | 0 | -- | 0 | 6 | -- | -- | 1 | 3 |
Roughy, Orange, Cooked, Dry Heat
| 3 oz (85g) | 89 | 1 | 0 | 68 | 0 | 0.0 | 0 | 19 | 59 |
Rutabagas, Cooked, Boiled, Drained, with Salt
| .5 cup, mashed (120g) | 47 | 0 | 0 | 0 | 10 | -- | 7 | 2 | 305 |
| Food Serving size | Cal. | (g) TotalFat | (g) Sat.Fat | (mg) Chol. | (g) Carb. | (g) Fiber | (g) Sug. | (g) Prot. | (mg)Sod. |
Rutabagas, Cooked, Boiled, Drained, Without Salt
| 1 cup, mashed (240g) | 94 | 1 | 0 | 0 | 21 | 4.3 | 14 | 3 | 48 |
Rutabagas, Raw
| 1 large (772g) | 278 | 2 | 0 | 0 | 63 | 19.3 | 43 | 9 | 154 |
Salsify (Vegetable Oyster), Raw
| 1 cup, slices (133g) | 109 | 0 | -- | 0 | 25 | 4.4 | -- | 4 | 27 |
Salsify, Cooked, Boiled, Drained, with Salt
| 1 cup, slices (135g) | 92 | 0 | -- | 0 | 21 | 4.2 | 4 | 4 | 340 |
Salsify, Cooked, Boiled, Drained, Without Salt
| 1 cup, sliced (135g) | 92 | 0 | 0 | 0 | 21 | 4.2 | 4 | 4 | 22 |
Shallots, Freeze-dried
| .25 cup (3.6g) | 13 | 0 | 0 | 0 | 3 | -- | -- | 0 | 2 |
Shallots, Raw
| 1 tbsp, chopped (10g) | 7 | 0 | 0 | 0 | 2 | -- | -- | 0 | 1 |
Spinach, Canned, No Salt, Solids and Liquids
| 1 cup (234g) | 44 | 1 | 0 | 0 | 7 | 5.1 | -- | 5 | 176 |
Spinach, Canned, Regular Pack, Drained, Solid
| 1 cup (214g) | 49 | 1 | 0 | 0 | 7 | 5.1 | 1 | 6 | 689 |
Spinach, Canned, Regular Pack, Solids and Liquids
| 1 cup (234g) | 44 | 1 | 0 | 0 | 7 | 3.7 | -- | 5 | 746 |
Spinach, Cooked, Boiled, Drained, with Salt
| 1 cup (180g) | 41 | 0 | 0 | 0 | 7 | 4.3 | 1 | 5 | 551 |
Spinach, Cooked, Boiled, Drained, Without Salt
| 1 cup (180g) | 41 | 0 | 0 | 0 | 7 | 4.3 | 1 | 5 | 126 |
Spinach, Frozen, Chopped or Leaf, Cooked, Boiled, Drained, with Salt
| .5 cup (95g) | 32 | 1 | 0 | 0 | 5 | 3.5 | 0 | 4 | 306 |
Spinach, Frozen, Chopped or Leaf, Cooked, Boiled, Drained, Without Salt
| .5 cup (95g) | 32 | 1 | 0 | 0 | 5 | 3.5 | 0 | 4 | 92 |
Spinach, Frozen, Chopped or Leaf, Unprepared
| 1 pkg (10 oz) (284g) | 82 | 2 | 0 | 0 | 12 | 8.2 | 2 | 10 | 210 |
| Food Serving size | Cal. | (g) TotalFat | (g) Sat.Fat | (mg) Chol. | (g) Carb. | (g) Fiber | (g) Sug. | (g) Prot. | (mg)Sod. |
Spinach, Raw
| 1 bunch (340g) | 78 | 1 | 0 | 0 | 12 | 7.5 | 1 | 10 | 269 |
Succotash (Corn and Limas), Canned, with Cream Style Corn
| 1 cup (266g) | 205 | 1 | 0 | 0 | 47 | 8.0 | -- | 7 | 652 |
Succotash (Corn and Limas), Canned, with Whole Kernel Corn, Solids and Liquids
| 1 cup (255g) | 161 | 1 | 0 | 0 | 36 | 6.6 | -- | 7 | 564 |
Succotash (Corn and Limas), Cooked, Boiled, Drained, with Salt
| 1 cup (192g) | 213 | 2 | 0 | 0 | 47 | -- | -- | 10 | 486 |
Succotash (Corn and Limas), Cooked, Boiled, Drained, Without Salt
| 1 cup (192g) | 221 | 2 | 0 | 0 | 47 | 8.6 | -- | 10 | 33 |
Succotash (Corn and Limas), Frozen, Cooked, Boiled, Drained, with Salt
| 1 cup (170g) | 158 | 2 | 0 | 0 | 34 | 7.0 | 4 | 7 | 478 |
Succotash (Corn and Limas), Frozen, Cooked, Boiled, Drained, Without Salt
| 1 cup (170g) | 158 | 2 | 0 | 0 | 34 | 7.0 | 4 | 7 | 77 |
Succotash (Corn and Limas), Frozen, Unprepared
| 1 pkg (10 oz) (284g) | 264 | 3 | 0 | 0 | 57 | 11.4 | -- | 12 | 128 |
Tapioca, Pearl, Dry
| 1 cup (152g) | 544 | 0 | 0 | 0 | 135 | 1.4 | 5 | 0 | 2 |
Taro Leaves, Cooked, Steamed, Without Salt
| 1 cup (145g) | 35 | 1 | 0 | 0 | 6 | 2.9 | -- | 4 | 3 |
Taro Leaves, Raw
| 1 leaf (11″ × 6-1/2″) (10g) | 4 | 0 | 0 | 0 | 1 | 0.4 | 0 | 0 | 0 |
Taro Shoots, Cooked, Without Salt
| 1 cup, slices (140g) | 20 | 0 | 0 | 0 | 4 | -- | -- | 1 | 3 |
Taro Shoots, Raw
| 1 shoot (83g) | 9 | 0 | 0 | 0 | 2 | -- | -- | 1 | 1 |
Taro, Cooked, with Salt
| 1 cup, slices (132g) | 187 | 0 | 0 | 0 | 46 | 6.7 | 1 | 1 | 331 |
Taro, Cooked, Without Salt
| 1 cup, sliced (132g) | 187 | 0 | 0 | 0 | 46 | 6.7 | 1 | 1 | 20 |
| Food Serving size | Cal. | (g) TotalFat | (g) Sat.Fat | (mg) Chol. | (g) Carb. | (g) Fiber | (g) Sug. | (g) Prot. | (mg)Sod. |
Taro, Leaves, Cooked, Steamed, with Salt
| 1 cup (145g) | 35 | 1 | 0 | 0 | 6 | 2.9 | -- | 4 | 345 |
Taro, Raw
| 1 cup, sliced (104g) | 116 | 0 | 0 | 0 | 28 | 4.3 | 0 | 2 | 11 |
Taro, Shoots, Cooked, with Salt
| 1 cup, slices (140g) | 20 | 0 | 0 | 0 | 4 | -- | -- | 1 | 333 |
Taro, Tahitian, Cooked, with Salt
| 1 cup, slices (137g) | 60 | 1 | 0 | 0 | 9 | -- | -- | 6 | 397 |
Taro, Tahitian, Cooked, Without Salt
| 1 cup, slices (137g) | 60 | 1 | 0 | 0 | 9 | -- | -- | 6 | 74 |
Taro, Tahitian, Raw
| 1 cup, slices (125g) | 55 | 1 | 0 | 0 | 9 | -- | -- | 3 | 63 |
Tomatoes, Green, Raw
| 1 large (182g) | 42 | 0 | 0 | 0 | 9 | 2.0 | 7 | 2 | 24 |
Tomatoes, Orange, Raw
| 1 tomato (111g) | 18 | 0 | 0 | 0 | 4 | 1.0 | -- | 1 | 47 |
Tomatoes, Red, Ripe, Cooked
| 2 medium (246g) | 44 | 0 | 0 | 0 | 10 | 1.7 | 6 | 2 | 27 |
Tomatoes, Red, Ripe, Cooked, Stewed
| 1 recipe, yield (604g) | 477 | 16 | 3 | 0 | 79 | 10.3 | -- | 12 | 2748 |
Tomatoes, Red, Ripe, Cooked, with Salt
| .5 cup (120g) | 22 | 0 | 0 | 0 | 5 | 0.8 | 3 | 1 | 296 |
Tomatoes, Red, Ripe, Raw, Year Round Average
| 1 cup, chopped or sliced (180g) | 32 | 0 | 0 | 0 | 7 | 2.2 | 5 | 2 | 9 |
Tomatoes, Sun-dried
| 1 piece (2g) | 5 | 0 | 0 | 0 | 1 | 0.2 | 1 | 0 | 42 |
Tomatoes, Sun-dried, Packed in Oil, Drained
| 1 piece (3g) | 6 | 0 | 0 | 0 | 1 | 0.2 | -- | 0 | 8 |
Tomatoes, Yellow, Raw
| 1 tomato (212g) | 32 | 1 | 0 | 0 | 6 | 1.5 | -- | 2 | 49 |
| Food Serving size | Cal. | (g) TotalFat | (g) Sat.Fat | (mg) Chol. | (g) Carb. | (g) Fiber | (g) Sug. | (g) Prot. | (mg)Sod. |
Turnip Greens and Turnips, Frozen, Cooked, Boiled, Drained, with Salt
| .5 cup (86g) | 29 | 0 | 0 | 0 | 4 | 2.7 | 1 | 3 | 219 |
Turnip Greens and Turnips, Frozen, Cooked, Boiled, Drained, Without Salt
| 1 cup (163g) | 57 | 1 | 0 | 0 | 8 | 5.1 | 2 | 5 | 31 |
Turnip Greens and Turnips, Frozen, Unprepared
| 1 pkg (3 lb) (1361 g) | 286 | 3 | 0 | 0 | 46 | 32.7 | -- | 33 | 245 |
Turnip Greens, Canned, No Salt
| 1 cup (144g) | 27 | 0 | 0 | 0 | 4 | 1.9 | 1 | 2 | 42 |
Turnip Greens, Canned, Solids and Liquids
| 1 can, 15 oz (303 × 406) (425g) | 60 | 1 | 0 | 0 | 10 | 7.2 | -- | 6 | 1177 |
Turnip Greens, Cooked, Boiled, Drained, with Salt
| 1 cup, chopped (144g) | 29 | 0 | 0 | 0 | 6 | 5.0 | 1 | 2 | 382 |
Turnip Greens, Cooked, Boiled, Drained, Without Salt
| 1 cup, chopped (144g) | 29 | 0 | 0 | 0 | 6 | 5.0 | 1 | 2 | 42 |
Turnip Greens, Frozen, Cooked, Boiled, Drained, with Salt
| .5 cup (82g) | 24 | 0 | 0 | 0 | 4 | 2.8 | 1 | 3 | 206 |
Turnip Greens, Frozen, Cooked, Boiled, Drained, Without Salt
| 1 pkg (10 oz), yields (220g) | 64 | 1 | 0 | 0 | 11 | 7.5 | 2 | 7 | 33 |
Turnip Greens, Frozen, Unprepared
| 1 pkg (10 oz) (284g) | 62 | 1 | 0 | 0 | 10 | 7.1 | -- | 7 | 34 |
Turnip Greens, Raw
| 1 cup, chopped (55g) | 18 | 0 | 0 | 0 | 4 | 1.8 | 0 | 1 | 22 |
Turnips, Cooked, Boiled, Drained, with Salt
| 1 cup, mashed (230g) | 51 | 0 | 0 | 0 | 12 | 4.6 | 7 | 2 | 658 |
Turnips, Cooked, Boiled, Drained, Without Salt
| 1 cup, mashed (230g) | 51 | 0 | 0 | 0 | 12 | 4.6 | 7 | 2 | 37 |
Turnips, Frozen, Cooked, Boiled, Drained, with Salt
| 1 cup (156g) | 33 | 0 | 0 | 0 | 6 | 3.1 | 3 | 2 | 424 |
Turnips, Frozen, Unprepared
| .333 pkg, mashed (10 oz) (94g) | 15 | 0 | 0 | 0 | 3 | 1.7 | -- | 1 | 24 |
| Food Serving size | Cal. | (g) TotalFat | (g) Sat.Fat | (mg) Chol. | (g) Carb. | (g) Fiber | (g) Sug. | (g) Prot. | (mg)Sod. |
Turnips, Raw
| 1 large (183g) | 51 | 0 | 0 | 0 | 12 | 3.3 | 7 | 2 | 123 |
Water Chestnuts, Chinese (Matai), Raw
| 4 water chestnuts (36g) | 35 | 0 | 0 | 0 | 9 | 1.1 | 2 | 1 | 5 |
Water Chestnuts, Chinese, Canned, Solids and Liquids
| 4 water chestnuts (28g) | 14 | 0 | 0 | 0 | 3 | 0.7 | 1 | 0 | 2 |
Watercress, Raw
| 1 sprig (2.5g) | 0 | 0 | 0 | 0 | 0 | 0.0 | 0 | 0 | 1 |
Waxgourd (Chinese Preserving Melon), Cooked, Boiled, Drained, with Salt
| 1 cup, cubes (175g) | 19 | 0 | 0 | 0 | 4 | 1.8 | 2 | 1 | 600 |
Waxgourd (Chinese Preserving Melon), Cooked, Boiled, Drained, Without Salt
| 1 cup, cubes (175g) | 25 | 0 | 0 | 0 | 5 | 1.8 | 2 | 1 | 187 |
Waxgourd (Chinese Preserving Melon), Raw
| 1 waxgourd (5700g) | 741 | 11 | 1 | 0 | 171 | 165.3 | -- | 23 | 6327 |
Yam, Cooked, Boiled, Drained or Baked, Without Salt
| .5 cup, cubes (68g) | 79 | 0 | 0 | 0 | 19 | 2.7 | 0 | 1 | 5 |
Yam, Cooked, Boiled, Drained, or Baked, with Salt
| .5 cup, cubes (68g) | 78 | 0 | 0 | 0 | 18 | 2.7 | 0 | 1 | 166 |
Yam, Raw
| 1 cup, cubes (150g) | 177 | 0 | 0 | 0 | 42 | 6.2 | 1 | 2 | 14 |
Yambean (Jicama), Raw
| 1 cup (130g) | 49 | 0 | 0 | 0 | 11 | 6.4 | 2 | 1 | 5 |
Yardlong Bean, Cooked, Boiled, Drained, with Salt
| 1 pod (14g) | 7 | 0 | 0 | 0 | 1 | -- | -- | 0 | 34 |
Yardlong Bean, Cooked, Boiled, Drained, Without Salt
| 1 pod (14g) | 7 | 0 | 0 | 0 | 1 | -- | -- | 0 | 1 |
Yardlong Bean, Raw
| 1 pod (12g) | 6 | 0 | 0 | 0 | 1 | -- | -- | 0 | 0 |
Yardlong Beans, Mature Seeds, Cooked, Boiled, with Salt
| 1 cup (171g) | 202 | 1 | 0 | 0 | 36 | 6.5 | -- | 14 | 412 |
| Food Serving size | Cal. | (g) TotalFat | (g) Sat.Fat | (mg) Chol. | (g) Carb. | (g) Fiber | (g) Sug. | (g) Prot. | (mg)Sod. |
Yardlong Beans, Mature Seeds, Cooked, Boiled, Without Salt
| 1 cup (171g) | 202 | 1 | 0 | 0 | 36 | 6.5 | -- | 14 | 9 |
Yardlong Beans, Mature Seeds, Raw
| 1 cup (167g) | 579 | 2 | 1 | 0 | 103 | 18.4 | -- | 41 | 28 |
| Food Serving size | Cal. | (g) TotalFat | (g) Sat.Fat | (mg) Chol. | (g) Carb. | (g) Fiber | (g) Sug. | (g) Prot. | (mg)Sod. |
Side Dishes, Potato Salad
| .333 cup (95g) | 108 | 6 | 1 | 57 | 13 | -- | -- | 1 | 312 |
Sweet Potato Leaves, Cooked, Steamed, with Salt
| 1 cup (64g) | 22 | 0 | 0 | 0 | 5 | 1.2 | 3 | 1 | 159 |
Sweet Potato Leaves, Cooked, Steamed, Without Salt
| 1 cup (64g) | 22 | 0 | 0 | 0 | 5 | 1.2 | 3 | 1 | 8 |
Sweet Potato Leaves, Raw
| 1 leaf (12-1/4″ long) (16g) | 6 | 0 | 0 | 0 | 1 | 0.3 | -- | 1 | 1 |
Sweet Potato, Canned, Mashed
| 1 can (404 × 307) (496g) | 501 | 1 | 0 | 0 | 115 | 8.4 | 27 | 10 | 372 |
Sweet Potato, Canned, Syrup Packed, Drained, Solids
| 1 cup (196g) | 212 | 1 | 0 | 0 | 50 | 5.9 | 11 | 3 | 76 |
Sweet Potato, Canned, Syrup Packed, Solids and Liquids
| 1 can (404 × 307) (638g) | 568 | 1 | 0 | 0 | 134 | 16.0 | 98 | 6 | 281 |
Sweet Potato, Canned, Vacuum Pack
| 1 cup, pieces (200g) | 182 | 0 | 0 | 0 | 42 | 3.6 | 10 | 3 | 106 |
Sweet Potato, Cooked, Baked in Skin, with Salt
| .5 cup, mashed (100g) | 92 | 0 | 0 | 0 | 21 | 3.3 | 11 | 2 | 246 |
Sweet Potato, Cooked, Baked in Skin, Without Salt
| 1 large (180g) | 162 | 0 | 0 | 0 | 37 | 5.9 | 12 | 4 | 65 |
Sweet Potato, Cooked, Boiled, Without Skin
| 1 medium (151g) | 115 | 0 | 0 | 0 | 27 | 3.8 | 9 | 2 | 41 |
Sweet Potato, Cooked, Boiled, Without Skin, with Salt
| 1 medium (151g) | 115 | 0 | 0 | 0 | 27 | 3.8 | 9 | 2 | 397 |
Sweet Potato, Cooked, Candied, Home-prepared
| 1 piece (2-1/2″ × 2″ dia) (105g) | 151 | 3 | 1 | 8 | 29 | 2.5 | -- | 1 | 74 |
Sweet Potato, Frozen, Cooked, Baked, with Salt
| 1 cup, cubes (176g) | 176 | 0 | 0 | 0 | 41 | 3.2 | -- | 3 | 429 |
Sweet Potato, Frozen, Cooked, Baked, Without Salt
| 1 cup, cubes (176g) | 176 | 0 | 0 | 0 | 41 | 3.2 | 16 | 3 | 14 |
| Food Serving size | Cal. | (g) TotalFat | (g) Sat.Fat | (mg) Chol. | (g) Carb. | (g) Fiber | (g) Sug. | (g) Prot. | (mg)Sod. |
Sweet Potato, Frozen, Unprepared
| 1 cup, cubes (176g) | 169 | 0 | 0 | 0 | 39 | 3.0 | -- | 3 | 11 |
Sweet Potato, Raw, Unprepared
| 1 sweet potato, 5″ long (130g) | 112 | 0 | 0 | 0 | 26 | 3.9 | 5 | 2 | 72 |
