Introduction
Vegetables are some of the most nutrient-dense foods available. They're generally low in calories, net carbs fat, and protein, while being high in fiber, which aids in proper digestion, provides satiety, stabilizes blood sugar, and reduces inflammation.
While B vitamins are found predominantly in meat and whole grains, veggies tend to have a significant quantity of vitamins C and K, while also being great sources of many minerals, including copper, magnesium, and potassium.
What doesn't show up on a nutrition facts label is a vegetables phytochemical content, which are beneficial plant compounds abundantly found in vegetables. phytochemicals are represented by food color, and they are shown to prevent DNA damage, reduce risk of heart disease, regulate hormones, fight free radicals, and strengthen your immune system. Eating a wide variety of vegetables ensures you cover a broad spectrum of nutrients for overall health.
Other Posts in this Series
Contents
Acorn squash is a mildly sweet winter squash that provides fiber, thiamin, vitamin C, magnesium, and potassium. Its fiber helps regulate blood sugar and digestion, while antioxidants support skin and immune health. For a simple recipe with acorn squash, check out my Roasted Italian Chicken Breast and Acorn Squash.
Serving Size: 1 cup (140 g)
Artichokes are super rich in fiber, containing 6 g of fiber per 100 g. Artichokes are also high in antioxidants, along with magnesium, folate, and vitamin K. They promote digestive health, support liver function, and may help lower cholesterol levels. I normally just roast them, like I did in my Balsamic Caprese Chicken with Roasted Artichokes, but you can also make Lightened Up Spinach Artichoke Dip or put them on top of a Greek Salad.
Serving Size: 1 cup (150 g)
Arugula, also known as rocket, is a peppery leafy green that’s rich in vitamin A, folate, vitamin C, vitamin K, calcium, magnesium, and manganese. Arugula also contains beneficial plant compounds that support bone strength, eye health, and provide protective antioxidants. Arugula is also (just barely) a high protein vegetable (as is asparagus), containing 2.6 g of protein and 25 calories per 100 g.
Serving Size: 1 cup (20 g)
Asparagus is notorious for making your pee smell, but what benefits does it have? For starters, it's low calorie while offering many B vitamins. These include thiamin, riboflavin, and folate. Additionally, asparagus contains a significant amount of vitamin K, copper, and iron, in addition to antioxidants. It supports heart health, aids healthy pregnancy through folate, and may act as a natural diuretic (hence the smelly pee). Asparagus is also (just barely) a high protein vegetable (as is arugula), containing 2.2 g of protein and 20 calories per 100 g.
Serving Size: 1 cup (134 g)
Beets are naturally sweet root vegetables, especially when roasted, as they contain 6.8 g of natural sugars per 100 g. They're quite rich in folate and manganese, and they contain almost twice as much potassium than bananas per calorie. The best part about beets is their high nitrate content, which improve blood flow and endurance. Their deep purple color is the source of many antioxidants, which support detoxification and heart health. It's because of this that beets are often considered a 'superfood', so check out my Date Night Superfood Bowls and my Creamy Roasted Beet Hummus.
Serving Size: 1 cup (136 g)
Beet greens are the purple and green colored leaves that grow from beets. They're absolutely packed with vitamin K, containing 152.0 mcg (127 %) in just 1 cup (38 g). Beet greens are also rich in vitamins A and C, which promote healthy vision and provide anti-inflammatory benefits.
Serving Size: 1 cup (38 g)
Bell peppers are sweet for a vegetable, and that's because they're not one. While technically a fruit, bell peppers are culinarily a vegetable, just like cucumbers and tomatoes, so I'm covering them here. They are one of the best sources for vitamin C; you can get over 100 % of your daily value of vitamin C in just 1 bell pepper, helping to strengthen the immune system, protect against oxidative stress, and support collagen production for skin health. Additionally, their different colors provide antioxidants, as well as adding natural sweetness with very few calories.
Bell peppers are probably the most abundant vegetable in my dinners. They're so easy to dice up and throw into anything, either raw or cooked. Peppers are a staple ingredient in the beloved chili, such as my Creamy Vegan White Bean Chili, Slow Cooker Chili, Low FODMAP Chili, High Protein Peanut Butter Chili, and 24 Hour Chili. Of course, bell peppers are fantastic in other soups and stews, such as Simple Ratatouille Stew, Stewed Chicken Cacciatore, Crockpot Chicken Stew, Maafe (Aftican Peanut Stew), (I'm Banned From) New England Clam Chowder, and (No Longer Allowed In) Manhattan Clam Chowder.
Outside of soups and stews, there are a myriad of uses for bell peppers. You can make stuffed peppers, such as my Turkey & Rice Stuffed Bell Peppers. Roasted red peppers are a personal favorite of mine, and are featured in my Greek Salad with Chicken, Roasted Red Pepper Hummus, Mediterranean Sweet Potato Salad, and Mediterranean Pasta Salad. Peppers are also a great way to get some vitamin C for breakfast, such as in my Higher Protein Scrambled Eggs and Sweet Potato Home Fries. Peppers, along with onions mix great into meat (or even vegetarian) dishes, such as Dutch Oven Bolognese Sauce, Creamy Buffalo Chicken and Peppers, Baked Rice and Beans with Vegetables, Sloppy Joe Skillets, Chicken Fajitas with Peppers, Low FODMAP Chicken Tacos, and No Butter Chicken with Quinoa.
Finally, you can of course just eat bell peppers raw. A classic snack is dipping peppers into hummus. As for dishes featuring raw peppers, check out my Crunchy Salad, Mediterranean 3 Bean Salad, and Refrigerator Salad Base.
Serving Size: 1 medium (119 g)
Bok choy is a type of Chinese cabbage. It is a cruciferous veggie that contains vitamins A, B6, C, and K, as well as calcium. It maintains blood pressure, supports immune function, maintains strong bones, and provides protective phytonutrients.
Serving Size: 1 cup (70 g)
Broccoli is a classic vegetable for a reason. It is a cruciferous vegetable that's rich in fiber, vitamin B5, B6, folate, vitamin C, and vitamin K. It supports digestion, boosts immunity, but smells like feet if you don't properly season it.
I eat broccoli all the time. A bag of frozen broccoli (or cauliflower) in my freezer is a must for a cheap, easy, and nutritious vegetable. Most of the time, I just make my Simply Roasted Vegetables with frozen broccoli. Some recipes with roasted broccoli are the following:
Of course, there are other ways to eat broccoli than just roasted. Broccoli is good in soups and stews, as I did in my Crockpot Chicken Stew. Very unconventional are my Air Fryer Broccoli Fries, which combine blended broccoli with spices for a healthy, 'french fry-esque' snack that's good for people who want to eat more veggies and hide it as much as possible. FInally, you can of course just have old reliable steamed broccoli, so see my Steamed Vegetables That Don't Suck.
Serving Size: 1 cup (91 g)
Brussel sprouts (or as my Dad calls them, 'Ass Grenades') are small cruciferous veggies packed with fiber, containing 4 g of fiber per 100 g. Being a green cruciferous vegetable, brussel sprouts are especially rich in vitamin K and vitamin C, as well as manganese, folate, thiamin, and vitamin B6. They support heart and bone health, and their phytonutrients promote detoxification.
Brussel sprouts are another staple for me. I always have a couple of bags each of frozen broccoli, brussel sprouts, and cauliflower on hand to make some Simply Roasted Vegetables.
Of course, there are other ways to eat brussel sprouts. I have a couple recipes featuring roasted brussel sprouts, such as Roasted Salmon and Sprouts with Tzatziki, Ground Thanksgiving, and Soy Sauce Chicken and Brussel Sprouts.
Serving Size: 1 cup (88 g)
Butternut squash is naturally sweet and mildly starchy vegetable that is high in beta carotene, the precursor to vitamin A, which promotes eye, skin, and reproductive health. Additionally, butternut squash is a good source of vitamin C and vitamin E, supporting the immune system and while being a filling, low calorie food.
Serving Size: 1 cup (140 g)
Cabbage is a versatile cruciferous vegetable containing that typically comes in either green or red varieties. Cabbage is a good source of vitamin C, and red cabbage in particular contains protective phytonutrients. Its fiber content supports gut health, reduces inflammation, and may help lower the risk of chronic disease.
Serving Size: 1 cup (89 g)
Carrots are best known for vitamin A. In addition to butternut squash and sweet potatoes, carrots are extremely rich in beta carotene, which the body converts into vitamin A. Carrots also provide vitamin K, fiber and potassium, which helps to promote good vision, skin health, and digestion.
Serving Size: 3 oz (85 g)
I like to refer to cauliflower as albino broccoli. Their macro and micro nutrient contents do vary a bit though. Cauliflower is lower in calories, with slightly less fiber and protein. Under the hood, cauliflower is a good source of both vitamins C and K, as well as folate, though a little less than broccoli. Cauliflower's phytonutrients support detoxification and may protect against oxidative stress.
Cauliflower is another staple for me. I always have a couple of bags each of frozen broccoli, brussel sprouts, and cauliflower on hand to make some Simply Roasted Vegetables.
Of course, there are other ways to eat cauliflower. I've made Cauliflower Mash Shepard's Pie for a lower calorie substitute for mashed potatoes. Cauliflower rice is great and well known for a reason, so check out my Lebanese Riced Cauliflower Casserole, Simple Cauliflower Rice, and 'Cheesy' Cauliflower Rice and Beans.
There's of course Cauliflower Flaxseed Pizza Crust, a great gluten free alternative. I even have some cauliflower blended into the base of High Protein Veggie Ground, a vegetarian ground meat substitute that's still a good source of protein. Finally, you can always just steam cauliflower, My Steamed Vegetables That Don't Suck is a common 'I'm too lazy to make a vegetable' vegetable.
Serving Size: 1 cup (107 g)
Celery is extremely low in calories, containing only 14 calories per cup (101 g). Containing mostly water, celery is a hydrating and a light source of fiber and vitamin K, supporting bone, heart, and digestive health.
Serving Size: 1 cup (101 g)
Collard greens are a nutrient dense green leafy vegetable. They're especially high in vitamin K, which helps to support blood coagulation and cell growth. Their high folate, vitamin C, and vitamin A contents aid in DNA synthesis, immune function, and eye health. Collards contain some B vitamins as well, notably B2 and B6, helping to support energy production and hormone regulation. Finally, collard greens support bone strength and development through calcium and manganese, as well as providing antioxidants for long-term wellness.
Serving Size: 1 cup (36 g)
Cucumbers are mostly water, making them a hydrating and refreshing snack or side dish. While technically a fruit, cucumbers are often treated as a vegetable in the kitchen, just like bell peppers and tomatoes. The green skin of cucumbers contains small amounts of vitamin K, aiding in protein synthesis. While not very nutrient dense, cucumbers promote hydration, aid skin health, and help digestion while being low in calories.
Serving Size: 1 cup (104 g)
Eggplant is a good source of both fiber and manganese while being low in calories. Outside of that though, eggplant doesn't offer much in terms of vitamins or minerals. Where the benefits of eggplant come from though is the skin, which contains beneficial plant compounds like anthocyanins. This gives eggplant its purple color while supporting heart health, providing antioxidants, and lowering cholesterol.
Serving Size: 1 cup (82 g)
Fennel has a mild licorice flavor, and gets sweet when roasted. It provides natural sugars, fiber, and vitamin C, aiding in digestion, reducing bloating, and supporting immune health. Finally, the standout nutrient of fennel is vitamin K, a fat soluble vitamin that may prevent cancer growth.
Serving Size: 1 cup (87 g)
Yes garlic is a vegetable. Per 100 g, garlic is a rich source of thiamin, vitamin C, manganese, and selenium. Realistically though, you'd have to consume enough garlic to ward off a horde of vampires to obtain any meaningful amount of vitamins and minerals. However, garlic is well known for its bioactive compounds, and has been used for centuries in herbal medicine. It may support heart health, boost immunity, and lower blood pressure, while also having natural antimicrobial properties.
Serving Size: 1 clove (3 g)
Similar to garlic, ginger is used more as a spice than a vegetable, and thus vitamins and minerals in actual servings are quite minimal. However, ginger offers antioxidants and anti-inflammatory plant compounds. It can reduce nausea, aid digestion, and help fight inflammation.
Serving Size: 1/4 cup (24 g)
Green beans, or string beans, are not a bean; in fact, they're a vegetable. They provide some fiber and natural sweetness, bundled with some vitamin C and vitamin K. They can improve digestion, promote a healthy immune system, and aid in blood coagulation while being low in calories.
Serving Size: 1 cup (100 g)
Kale is the golden child of vegetables; it's the nutrition hipster food of choice for a reason. Kale is a nutrient powerhouse, being an exceptional source of mainly vitamin K and vitamin C, while also being good sources of vitamin A, riboflavin, calcium, and manganese. This dark leafy green can be eaten both raw or cooked, and it supports bone strength, eye health, and collagen production, while providing powerful antioxidants.
Serving Size: 1 cup (21 g)
I'm a fan of kohlrabi, though most people haven't heard of it. Kohlrabi is a crunchy cruciferous veggie with significant quantities of vitamin C, fiber, and potassium. You can slice it up raw like carrots, or roast them like many other veggies. It promotes digestion, immunity, and heart health for little calories.
Serving Size: 1 cup (135 g)
If broccoli is the cooked vegetable, then lettuce is the raw vegetable. Being the base of most salads, lettuce is light and hydrating, providing vitamin A, folate, and vitamin K. While iceberg lettuce is not bad for you, romaine is significantly healthier for you in every way. Romaine contains vastly more vitamins and minerals than iceberg lettuce, aka 'crunchy water'. It supports hydration, bone health, and adds volume to meals with very few calories.
Serving Size: 1 cup (47 g)
Mustard greens are the leaves that grow from the mustard plant, which produces mustard seeds and leads to the condiment appropriately named mustard. Mustard greens have a peppery taste, and are high in fiber, iron, magnesium, and potassium. This dark leafy green is rich in vitamins A, C, E, and K. They provide antioxidants, support eye health, and have natural anti-inflammatory effects.
Serving Size: 1 cup (56 g)
Ah, the humble onion. Basically every dish starts with sauteeing an onion, but why? Not only are they a sweet, savory, and delicious addition to any meal, but onions offer a fair bit of nutrition as well. Onions contain antioxidants like quercetin along with small amounts of vitamin C and fiber. They support immune function, heart health, and may reduce inflammation.
Serving Size: 1 cup (160 g)
Parsnips are a sweet and starchy root vegetable, similar to a carrot, but with more calories, net carbs, fiber, and natural sugars. Parsnips are rich in the aforementioned fiber, as well as manganese and vitamins B5, B9, C, E, and K. They support healthy digestion, immunity, and cardiovascular health.
Serving Size: 1 cup (133 g)
Green peas are surprisingly protein rich per gram for a vegetable, but not per calorie. This is because peas also have more carbs compared to most vegetables, lowering its protein to calorie ratio. Still though, peas are a great source of fiber, thiamin, riboflavin, folate, vitamin B6, vitamin C, vitamin K, copper, manganese, and zinc. They support muscle health, digestion, and steady blood sugar.
Serving Size: 1 cup (145 g)
Plantains are the starchy vegetable brother of the banana, being higher in starch and lower in natural sugars. As they ripen and turn from green to yellow, the plantain develops more sugar and less starch, leading to a sweet and savory vegetable when cooked. Similar to bananas, plantains provide potassium, in addition to vitamin B6, vitamin C, and vitamin K. A side of plantains can offer steady energy, aid digestion, balance electrolytes, and support heart health.
Serving Size: 1 cup (148 g)
Potatoes are a fake vegetable, imo. While certainly very nutritious, the potato has a macro nutrient profile more similar of grains, being higher in calories and carbs. In the classic protein/carb/veggie dinner plate, potatoes, along with sweet potatoes, fill the roll of carbs (like rice or beans), not veggie (like broccoli or salad).
That doesn't mean potatoes aren't healthy; far from it. This starchy vegetable is rich in potassium, containing more than bananas. Additionally, potatoes contain both vitamin B6 and vitamin C, as well as a decent amount of fiber. They support heart health, provide lasting energy, and promote satiety.
Unadulterated, potatoes are an underrated health food with a bad rap, probably because they're typically prepared in ways that destroy their nutrition. Stick to simple roasted or baked potatoes. Once their deep fried, mixed with butter or cream, or covered in cheese, bacon, and sour cream, its nutritional benefit flies out the window.
Serving Size: 1 small (170 g)
While technically a fruit, I feel like pumpkin more accurately qualifies as a vegetable culinarily. Pumpkin is very low calorie and packed with beta carotene, the body's precursor to vitamin A. Per calorie, pumpkin is a moderate source of fiber, vitamin C, and copper. Pumpkin can promote healthy vision, support immunity, and aid digestion. Think of pumpkin as a less sweet but lower calorie version of a sweet potato.
Serving Size: 1 cup (116 g)
Radicchio is a famously bitter leafy Italian vegetable that's full of antioxidants from it's deep purple color. Radicchio is low in calories, and provices decent amounts of folate, vitamin C, vitamin E, and copper. Most notably, radicchio is an extremely rich source of vitamin K. It supports blood clotting, digestion, and provides anti-inflammatory benefits.
Serving Size: 1 cup (40 g)
Radishes may sound like radicchio, but they are in no ways related. Radishes are a crunchy, low calorie root vegetable, similar to beets and carrots. Outside of some vitamin C though, radishes don't have much to offer in terms of micronutrients. Still though, they're can promote hydration through their water content and digestion through their fiber content.
Serving Size: 1 cup (116 g)
Spaghetti squash is a unique vegetable, as it has a stringy, pasta like texture when cooked. It's a great low calorie substitute for pasta with a good source of fiber, aiding in blood sugar management and lower inflammation. A 1 cup (101 g) serving of spaghetti squash contains only 31 calories, compared to a 2 oz (56 g) serving of refined white pasta with 210 calories. Spaghetti squash is more than just a pasta alternative though. It's midly sweet, especially when roasted, and makes a delicious side dish, either with a sauce or a dry rub of spices.
Serving Size: 1 cup (101 g)
Ah, the Popeye classic. Spinach is renound for being high in iron, but not as much as you've been lead to believe. That's because spinach, and all plant based sources of iron, are what is known as 'non-heme' iron, which has a significantly lower absorption rate compare to 'heme-iron' (found in animal sourced foods). Still though, spinach is a good additional source of iron to your diet, aiding in oxygen transport and ATP production. Moreover, spinach is abundant in in a myriad of nutrients. These include fiber, vitamin A, riboflavin, vitamin B6, folate, vitamin C, vitamin E, vitamin K, copper, magnesium, manganese, and potassium. This extremely nutritious leafy green vegetable supports blood coagulation, blood health and strength, red blood cell formation, and immune function. Finally, spinach supports eye health through its lutein and zeaxanthin.
Serving Size: 1 cup (30 g)
Like potatoes, sweet potatoes are less of vegetable and more of a carb. Compared to other vegetables, sweet potatoes are high in calories and net carbs. Again, this doesn't make sweet potatoes unhealthy; far from it. Sweet potatoes are an rich source of beta carotene, which the body converts into vitamin A, benefitting vision and skin health. They're a good source of fiber, magnesium, and potassium, which helps regulate blood sugar, balance electrolytes, and support immunity. Sweet potatoes just moreso fill the role of a rice substitute, not one for kale.
Serving Size: 1 small (130 g)
Swiss chard doesn't come from Switzerland; it's actually from Sicily. Swiss chard is a colorful leavy vegetable, coming in green, red, and rainbow varieties. Chard is very low in calories, where 1 cup (36 g) contains a mere 7 calories. It's high in vitamin A, particularly the red varieties, helping to support vision and reproduction health through lutein, zeaxanthin, and beta carotene. It's vitamin C and vitamin E contents support collagen production and skin health. The magnesium in swiss chard can help improve insulin sensitivity and prevent muscle cramps. Lastly, and most abundant of all, is one of the highest possible sources of vitamin K, aiding in bone health, cell growth, and heart health.
Serving Size: 1 cup (36 g)
Tomatoes are technically fruits, but are typically eaten as a vegetables. Tomatoes are renound for their high concentrations of lycopene, which may lower your risk of cancer (particularly prostate cancer) and improve heart health. Outside of watermelon and guava, no other food really comes close to the lycopene content of tomatoes. In addition, tomatoes provide vitamin C, which aids in the absorption of iron.
Serving Size: 1 cup (152 g)
Turnips, like carrots, beets and parsnips, are root vegetables. They contain vitamin C which is a powerful antioxidant, as well as fiber, promoting digestive health and weight management. Their greens are even more nutrient dense, containing more concentrated amounts of vitamins.
Serving Size: 1 cup (133 g)
Mushrooms aren't technically a vegetable, which makes them have a very unique micro nutrient profile. Mushrooms offer some vitamin D promoting bone health and mood regulation. Mushrooms have a high protein to calorie ratio, containing 3.1 g of protein and 22 calories per 100 g. Moreover, mushrooms are also considered to be a complete protein. meaning they contain significant amounts of all nine essential amino acids. Mushrooms are the richest 'vegetable' in B vitamins, notably B2, B3, and B5. They're basically the only vegan source of vitamin B12, though values are no where close to what's found in meat, eggs, fish, and dairy. Finally, mushrooms offer a significant quantity of both selenium, copper. They support immune function and brain health, and may help reduce inflammation.
Serving Size: 1 cup (70 g)
Yellow squash is a mild summer squash with some vitamin C and copper. Being low in calories with a moderate amount of fiber, yellow squash promotes digestive health, supports metabolism, and is a light, filling food. Yellow squash are essentially just yellow zucchini, containing nearly identical amounts of both macro and micro nutrients.
Serving Size: 1 cup (115 g)
Zucchini is a mild summer squash with some vitamin C and copper. Being low in calories with a moderate amount of fiber, zucchini promotes digestive health, supports metabolism, and is a light, filling food. If you think you just got a hit of déjà vu, then you'd be right. Zucchini and yellow squash are virtually the same food, just the former is green and the latter is yellow.
Serving Size: 1 cup (113 g)
Nutritional Comparison
Scroll to the right to read information about every variation
References
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Vegetables are some of the most nutrient-dense foods available. They're generally low in calories, net carbs fat, and protein, while being high in fiber, which aids in proper digestion, provides satiety, stabilizes blood sugar, and reduces inflammation.
While B vitamins are found predominantly in meat and whole grains, veggies tend to have a significant quantity of vitamins C and K, while also being great sources of many minerals, including copper, magnesium, and potassium.
What doesn't show up on a nutrition facts label is a vegetables phytochemical content, which are beneficial plant compounds abundantly found in vegetables. phytochemicals are represented by food color, and they are shown to prevent DNA damage, reduce risk of heart disease, regulate hormones, fight free radicals, and strengthen your immune system. Eating a wide variety of vegetables ensures you cover a broad spectrum of nutrients for overall health.
Other Posts in this Series
- Let's Meet The Meats
- I'm Nuts For Nuts
- I See Seeds In Your Future
- Beans Beans The Musical Fruit
- Going Bananas For Bananas
- Lettuce Turnip The Beet
- I'm Hooked On Fish
- A Grain Of Truth
- I'm Dying For Dairy
Contents
- Acorn Squash
- Artichoke
- Arugula
- Asparagus
- Beet
- Beet Greens
- Bell Pepper
- Bok Choy
- Broccoli
- Brussel Sprout
- Butternut Squash
- Cabbage
- Carrot
- Cauliflower
- Celery
- Collard Green
- Cucumber
- Eggplant
- Fennel
- Garlic
- Ginger
- Green Bean
- Kale
- Kohlrabi
- Lettuce
- Mustard Green
- Onion
- Parsnip
- Pea
- Plantain
- Potato
- Pumpkin
- Radicchio
- Radish
- Spaghetti Squash
- Spinach (Fresh)
- Sweet Potato
- Swiss Chard
- Tomato
- Turnip
- White Mushroom
- Yellow Squash
- Zucchini
- Nutritional Comparison
Acorn squash is a mildly sweet winter squash that provides fiber, thiamin, vitamin C, magnesium, and potassium. Its fiber helps regulate blood sugar and digestion, while antioxidants support skin and immune health. For a simple recipe with acorn squash, check out my Roasted Italian Chicken Breast and Acorn Squash.
------------------------------------------
Total Fat: 0.1g (0 %)
Total Carbohydrate: 14.6g (6 %)
Fiber: 2.1g (7 %)
Net Carbs: 12.5g
Protein: 1.1g (3 %)
Total Fat: 0.1g (0 %)
Total Carbohydrate: 14.6g (6 %)
Fiber: 2.1g (7 %)
Net Carbs: 12.5g
Protein: 1.1g (3 %)
------------------------------------------
Vitamin B9 (Folate): 23.8mcg (6 %)
Vitamin C: 15.4mg (17 %)
Vitamin K: 0.0mcg (0 %)
------------------------------------------
Calcium: 46mg (4 %)
Iron: 0.98mg (6 %)
Magnesium: 45mg (11 %)
Potassium: 486mg (10 %)
------------------------------------------Vitamin B9 (Folate): 23.8mcg (6 %)
Vitamin C: 15.4mg (17 %)
Vitamin K: 0.0mcg (0 %)
------------------------------------------
Calcium: 46mg (4 %)
Iron: 0.98mg (6 %)
Magnesium: 45mg (11 %)
Potassium: 486mg (10 %)
Artichokes are super rich in fiber, containing 6 g of fiber per 100 g. Artichokes are also high in antioxidants, along with magnesium, folate, and vitamin K. They promote digestive health, support liver function, and may help lower cholesterol levels. I normally just roast them, like I did in my Balsamic Caprese Chicken with Roasted Artichokes, but you can also make Lightened Up Spinach Artichoke Dip or put them on top of a Greek Salad.
------------------------------------------
Total Fat: 0.5g (0 %)
Total Carbohydrate: 17.9g (6 %)
Fiber: 8.6g (30 %)
Net Carbs: 9.3g
Protein: 4.3g (9 %)
Total Fat: 0.5g (0 %)
Total Carbohydrate: 17.9g (6 %)
Fiber: 8.6g (30 %)
Net Carbs: 9.3g
Protein: 4.3g (9 %)
------------------------------------------
Vitamin B9 (Folate): 133.5mcg (33 %)
Vitamin C: 11.1mg (12 %)
Vitamin K: 22.2mcg (18 %)
------------------------------------------
Calcium: 32mg (3 %)
Iron: 0.92mg (5 %)
Magnesium: 63mg (15 %)
Potassium: 429mg (9 %)
------------------------------------------Vitamin B9 (Folate): 133.5mcg (33 %)
Vitamin C: 11.1mg (12 %)
Vitamin K: 22.2mcg (18 %)
------------------------------------------
Calcium: 32mg (3 %)
Iron: 0.92mg (5 %)
Magnesium: 63mg (15 %)
Potassium: 429mg (9 %)
Arugula, also known as rocket, is a peppery leafy green that’s rich in vitamin A, folate, vitamin C, vitamin K, calcium, magnesium, and manganese. Arugula also contains beneficial plant compounds that support bone strength, eye health, and provide protective antioxidants. Arugula is also (just barely) a high protein vegetable (as is asparagus), containing 2.6 g of protein and 25 calories per 100 g.
------------------------------------------
Total Fat: 0.1g (0 %)
Total Carbohydrate: 0.7g (0 %)
Fiber: 0.3g (1 %)
Net Carbs: 0.4g
Protein: 0.5g (1 %)
Total Fat: 0.1g (0 %)
Total Carbohydrate: 0.7g (0 %)
Fiber: 0.3g (1 %)
Net Carbs: 0.4g
Protein: 0.5g (1 %)
------------------------------------------
Vitamin B9 (Folate): 19.4mcg (5 %)
Vitamin C: 3.0mg (3 %)
Vitamin K: 21.7mcg (18 %)
------------------------------------------
Calcium: 32mg (2 %)
Iron: 0.29mg (2 %)
Magnesium: 9mg (2 %)
Potassium: 74mg (2 %)
------------------------------------------Vitamin B9 (Folate): 19.4mcg (5 %)
Vitamin C: 3.0mg (3 %)
Vitamin K: 21.7mcg (18 %)
------------------------------------------
Calcium: 32mg (2 %)
Iron: 0.29mg (2 %)
Magnesium: 9mg (2 %)
Potassium: 74mg (2 %)
Asparagus is notorious for making your pee smell, but what benefits does it have? For starters, it's low calorie while offering many B vitamins. These include thiamin, riboflavin, and folate. Additionally, asparagus contains a significant amount of vitamin K, copper, and iron, in addition to antioxidants. It supports heart health, aids healthy pregnancy through folate, and may act as a natural diuretic (hence the smelly pee). Asparagus is also (just barely) a high protein vegetable (as is arugula), containing 2.2 g of protein and 20 calories per 100 g.
------------------------------------------
Total Fat: 0.2g (0 %)
Total Carbohydrate: 5.2g (1 %)
Fiber: 2.8g (11 %)
Net Carbs: 2.4g
Protein: 2.9g (5 %)
Total Fat: 0.2g (0 %)
Total Carbohydrate: 5.2g (1 %)
Fiber: 2.8g (11 %)
Net Carbs: 2.4g
Protein: 2.9g (5 %)
------------------------------------------
Vitamin B9 (Folate): 69.7mcg (17 %)
Vitamin C: 7.5mg (8 %)
Vitamin K: 55.7mcg (47 %)
------------------------------------------
Calcium: 32mg (3 %)
Iron: 2.87mg (16 %)
Magnesium: 19mg (4 %)
Potassium: 271mg (5 %)
------------------------------------------Vitamin B9 (Folate): 69.7mcg (17 %)
Vitamin C: 7.5mg (8 %)
Vitamin K: 55.7mcg (47 %)
------------------------------------------
Calcium: 32mg (3 %)
Iron: 2.87mg (16 %)
Magnesium: 19mg (4 %)
Potassium: 271mg (5 %)
Beets are naturally sweet root vegetables, especially when roasted, as they contain 6.8 g of natural sugars per 100 g. They're quite rich in folate and manganese, and they contain almost twice as much potassium than bananas per calorie. The best part about beets is their high nitrate content, which improve blood flow and endurance. Their deep purple color is the source of many antioxidants, which support detoxification and heart health. It's because of this that beets are often considered a 'superfood', so check out my Date Night Superfood Bowls and my Creamy Roasted Beet Hummus.
------------------------------------------
Total Fat: 0.2g (0 %)
Total Carbohydrate: 13.0g (4 %)
Fiber: 3.8g (14 %)
Net Carbs: 9.2g
Protein: 2.2g (4 %)
Total Fat: 0.2g (0 %)
Total Carbohydrate: 13.0g (4 %)
Fiber: 3.8g (14 %)
Net Carbs: 9.2g
Protein: 2.2g (4 %)
------------------------------------------
Vitamin B9 (Folate): 148.2mcg (37 %)
Vitamin C: 6.7mg (7 %)
Vitamin K: 0.3mcg (0 %)
------------------------------------------
Calcium: 22mg (1 %)
Iron: 1.09mg (5 %)
Magnesium: 31mg (7 %)
Potassium: 442mg (10 %)
------------------------------------------Vitamin B9 (Folate): 148.2mcg (37 %)
Vitamin C: 6.7mg (7 %)
Vitamin K: 0.3mcg (0 %)
------------------------------------------
Calcium: 22mg (1 %)
Iron: 1.09mg (5 %)
Magnesium: 31mg (7 %)
Potassium: 442mg (10 %)
Beet greens are the purple and green colored leaves that grow from beets. They're absolutely packed with vitamin K, containing 152.0 mcg (127 %) in just 1 cup (38 g). Beet greens are also rich in vitamins A and C, which promote healthy vision and provide anti-inflammatory benefits.
------------------------------------------
Total Fat: 0.0g (0 %)
Total Carbohydrate: 1.6g (1 %)
Fiber: 1.4g (5 %)
Net Carbs: 0.2g
Protein: 0.8g (2 %)
Total Fat: 0.0g (0 %)
Total Carbohydrate: 1.6g (1 %)
Fiber: 1.4g (5 %)
Net Carbs: 0.2g
Protein: 0.8g (2 %)
------------------------------------------
Vitamin B9 (Folate): 5.7mcg (2 %)
Vitamin C: 11.4mg (13 %)
Vitamin K: 152.0mcg (127 %)
------------------------------------------
Calcium: 44mg (3 %)
Iron: 0.98mg (5 %)
Magnesium: 27mg (6 %)
Potassium: 290mg (6 %)
------------------------------------------Vitamin B9 (Folate): 5.7mcg (2 %)
Vitamin C: 11.4mg (13 %)
Vitamin K: 152.0mcg (127 %)
------------------------------------------
Calcium: 44mg (3 %)
Iron: 0.98mg (5 %)
Magnesium: 27mg (6 %)
Potassium: 290mg (6 %)
Bell peppers are sweet for a vegetable, and that's because they're not one. While technically a fruit, bell peppers are culinarily a vegetable, just like cucumbers and tomatoes, so I'm covering them here. They are one of the best sources for vitamin C; you can get over 100 % of your daily value of vitamin C in just 1 bell pepper, helping to strengthen the immune system, protect against oxidative stress, and support collagen production for skin health. Additionally, their different colors provide antioxidants, as well as adding natural sweetness with very few calories.
Bell peppers are probably the most abundant vegetable in my dinners. They're so easy to dice up and throw into anything, either raw or cooked. Peppers are a staple ingredient in the beloved chili, such as my Creamy Vegan White Bean Chili, Slow Cooker Chili, Low FODMAP Chili, High Protein Peanut Butter Chili, and 24 Hour Chili. Of course, bell peppers are fantastic in other soups and stews, such as Simple Ratatouille Stew, Stewed Chicken Cacciatore, Crockpot Chicken Stew, Maafe (Aftican Peanut Stew), (I'm Banned From) New England Clam Chowder, and (No Longer Allowed In) Manhattan Clam Chowder.
Outside of soups and stews, there are a myriad of uses for bell peppers. You can make stuffed peppers, such as my Turkey & Rice Stuffed Bell Peppers. Roasted red peppers are a personal favorite of mine, and are featured in my Greek Salad with Chicken, Roasted Red Pepper Hummus, Mediterranean Sweet Potato Salad, and Mediterranean Pasta Salad. Peppers are also a great way to get some vitamin C for breakfast, such as in my Higher Protein Scrambled Eggs and Sweet Potato Home Fries. Peppers, along with onions mix great into meat (or even vegetarian) dishes, such as Dutch Oven Bolognese Sauce, Creamy Buffalo Chicken and Peppers, Baked Rice and Beans with Vegetables, Sloppy Joe Skillets, Chicken Fajitas with Peppers, Low FODMAP Chicken Tacos, and No Butter Chicken with Quinoa.
Finally, you can of course just eat bell peppers raw. A classic snack is dipping peppers into hummus. As for dishes featuring raw peppers, check out my Crunchy Salad, Mediterranean 3 Bean Salad, and Refrigerator Salad Base.
------------------------------------------
Total Fat: 0.4g (0 %)
Total Carbohydrate: 7.2g (2 %)
Fiber: 2.5g (10 %)
Net Carbs: 4.7g
Protein: 1.2g (2 %)
Total Fat: 0.4g (0 %)
Total Carbohydrate: 7.2g (2 %)
Fiber: 2.5g (10 %)
Net Carbs: 4.7g
Protein: 1.2g (2 %)
------------------------------------------
Vitamin B9 (Folate): 54.7mcg (14 %)
Vitamin C: 152.0mg (169 %)
Vitamin K: 5.8mcg (5 %)
------------------------------------------
Calcium: 8mg (1 %)
Iron: 0.51mg (2 %)
Magnesium: 14mg (4 %)
Potassium: 251mg (5 %)
------------------------------------------Vitamin B9 (Folate): 54.7mcg (14 %)
Vitamin C: 152.0mg (169 %)
Vitamin K: 5.8mcg (5 %)
------------------------------------------
Calcium: 8mg (1 %)
Iron: 0.51mg (2 %)
Magnesium: 14mg (4 %)
Potassium: 251mg (5 %)
Bok choy is a type of Chinese cabbage. It is a cruciferous veggie that contains vitamins A, B6, C, and K, as well as calcium. It maintains blood pressure, supports immune function, maintains strong bones, and provides protective phytonutrients.
------------------------------------------
Total Fat: 0.1g (0 %)
Total Carbohydrate: 1.5g (1 %)
Fiber: 0.7g (3 %)
Net Carbs: 0.8g
Protein: 1.1g (2 %)
Total Fat: 0.1g (0 %)
Total Carbohydrate: 1.5g (1 %)
Fiber: 0.7g (3 %)
Net Carbs: 0.8g
Protein: 1.1g (2 %)
------------------------------------------
Vitamin B9 (Folate): 46.2mcg (11 %)
Vitamin C: 31.5mg (35 %)
Vitamin K: 31.9mcg (27 %)
------------------------------------------
Calcium: 74mg (6 %)
Iron: 0.56mg (3 %)
Magnesium: 13mg (4 %)
Potassium: 176mg (4 %)
------------------------------------------Vitamin B9 (Folate): 46.2mcg (11 %)
Vitamin C: 31.5mg (35 %)
Vitamin K: 31.9mcg (27 %)
------------------------------------------
Calcium: 74mg (6 %)
Iron: 0.56mg (3 %)
Magnesium: 13mg (4 %)
Potassium: 176mg (4 %)
Broccoli is a classic vegetable for a reason. It is a cruciferous vegetable that's rich in fiber, vitamin B5, B6, folate, vitamin C, and vitamin K. It supports digestion, boosts immunity, but smells like feet if you don't properly season it.
I eat broccoli all the time. A bag of frozen broccoli (or cauliflower) in my freezer is a must for a cheap, easy, and nutritious vegetable. Most of the time, I just make my Simply Roasted Vegetables with frozen broccoli. Some recipes with roasted broccoli are the following:
- Classic BBQ Meatloaf and Lemon Roasted Broccoli
- Juicy and Healthy Beef and Broccoli
- Roasted Pork Tenderloin & Veggies
- Making Liver Taste Good
- Chicken Alfredo with Potatoes and Broccoli
- Cheesy Rice & Broccoli
- Korean Inspired Chicken with Broccoli and Potatoes
- Parmesan Crusted Roasted Broccoli
Of course, there are other ways to eat broccoli than just roasted. Broccoli is good in soups and stews, as I did in my Crockpot Chicken Stew. Very unconventional are my Air Fryer Broccoli Fries, which combine blended broccoli with spices for a healthy, 'french fry-esque' snack that's good for people who want to eat more veggies and hide it as much as possible. FInally, you can of course just have old reliable steamed broccoli, so see my Steamed Vegetables That Don't Suck.
------------------------------------------
Total Fat: 0.3g (0 %)
Total Carbohydrate: 6.0g (2 %)
Fiber: 2.4g (8 %)
Net Carbs: 3.6g
Protein: 2.6g (5 %)
Total Fat: 0.3g (0 %)
Total Carbohydrate: 6.0g (2 %)
Fiber: 2.4g (8 %)
Net Carbs: 3.6g
Protein: 2.6g (5 %)
------------------------------------------
Vitamin B9 (Folate): 57.3mcg (15 %)
Vitamin C: 81.2mg (90 %)
Vitamin K: 92.5mcg (77 %)
------------------------------------------
Calcium: 43mg (4 %)
Iron: 0.66mg (4 %)
Magnesium: 19mg (5 %)
Potassium: 288mg (6 %)
------------------------------------------Vitamin B9 (Folate): 57.3mcg (15 %)
Vitamin C: 81.2mg (90 %)
Vitamin K: 92.5mcg (77 %)
------------------------------------------
Calcium: 43mg (4 %)
Iron: 0.66mg (4 %)
Magnesium: 19mg (5 %)
Potassium: 288mg (6 %)
Brussel sprouts (or as my Dad calls them, 'Ass Grenades') are small cruciferous veggies packed with fiber, containing 4 g of fiber per 100 g. Being a green cruciferous vegetable, brussel sprouts are especially rich in vitamin K and vitamin C, as well as manganese, folate, thiamin, and vitamin B6. They support heart and bone health, and their phytonutrients promote detoxification.
Brussel sprouts are another staple for me. I always have a couple of bags each of frozen broccoli, brussel sprouts, and cauliflower on hand to make some Simply Roasted Vegetables.
Of course, there are other ways to eat brussel sprouts. I have a couple recipes featuring roasted brussel sprouts, such as Roasted Salmon and Sprouts with Tzatziki, Ground Thanksgiving, and Soy Sauce Chicken and Brussel Sprouts.
------------------------------------------
Total Fat: 0.3g (0 %)
Total Carbohydrate: 7.9g (3 %)
Fiber: 3.3g (12 %)
Net Carbs: 4.6g
Protein: 3.0g (6 %)
Total Fat: 0.3g (0 %)
Total Carbohydrate: 7.9g (3 %)
Fiber: 3.3g (12 %)
Net Carbs: 4.6g
Protein: 3.0g (6 %)
------------------------------------------
Vitamin B9 (Folate): 53.7mcg (13 %)
Vitamin C: 74.8mg (83 %)
Vitamin K: 155.8mcg (130 %)
------------------------------------------
Calcium: 37mg (3 %)
Iron: 1.23mg (7 %)
Magnesium: 20mg (4 %)
Potassium: 342mg (7 %)
------------------------------------------Vitamin B9 (Folate): 53.7mcg (13 %)
Vitamin C: 74.8mg (83 %)
Vitamin K: 155.8mcg (130 %)
------------------------------------------
Calcium: 37mg (3 %)
Iron: 1.23mg (7 %)
Magnesium: 20mg (4 %)
Potassium: 342mg (7 %)
Butternut squash is naturally sweet and mildly starchy vegetable that is high in beta carotene, the precursor to vitamin A, which promotes eye, skin, and reproductive health. Additionally, butternut squash is a good source of vitamin C and vitamin E, supporting the immune system and while being a filling, low calorie food.
------------------------------------------
Total Fat: 0.1g (0 %)
Total Carbohydrate: 16.4g (6 %)
Fiber: 2.8g (10 %)
Net Carbs: 13.6g
Protein: 1.4g (3 %)
Total Fat: 0.1g (0 %)
Total Carbohydrate: 16.4g (6 %)
Fiber: 2.8g (10 %)
Net Carbs: 13.6g
Protein: 1.4g (3 %)
------------------------------------------
Vitamin B9 (Folate): 37.8mcg (10 %)
Vitamin C: 29.4mg (32 %)
Vitamin K: 1.5mcg (1 %)
------------------------------------------
Calcium: 67mg (6 %)
Iron: 0.98mg (6 %)
Magnesium: 48mg (11 %)
Potassium: 493mg (10 %)
------------------------------------------Vitamin B9 (Folate): 37.8mcg (10 %)
Vitamin C: 29.4mg (32 %)
Vitamin K: 1.5mcg (1 %)
------------------------------------------
Calcium: 67mg (6 %)
Iron: 0.98mg (6 %)
Magnesium: 48mg (11 %)
Potassium: 493mg (10 %)
Cabbage is a versatile cruciferous vegetable containing that typically comes in either green or red varieties. Cabbage is a good source of vitamin C, and red cabbage in particular contains protective phytonutrients. Its fiber content supports gut health, reduces inflammation, and may help lower the risk of chronic disease.
------------------------------------------
Total Fat: 0.1g (0 %)
Total Carbohydrate: 5.2g (2 %)
Fiber: 2.2g (8 %)
Net Carbs: 3.0g
Protein: 1.1g (3 %)
Total Fat: 0.1g (0 %)
Total Carbohydrate: 5.2g (2 %)
Fiber: 2.2g (8 %)
Net Carbs: 3.0g
Protein: 1.1g (3 %)
------------------------------------------
Vitamin B9 (Folate): 38.3mcg (10 %)
Vitamin C: 32.6mg (36 %)
Vitamin K: 67.6mcg (56 %)
------------------------------------------
Calcium: 36mg (3 %)
Iron: 0.42mg (3 %)
Magnesium: 11mg (3 %)
Potassium: 151mg (4 %)
------------------------------------------Vitamin B9 (Folate): 38.3mcg (10 %)
Vitamin C: 32.6mg (36 %)
Vitamin K: 67.6mcg (56 %)
------------------------------------------
Calcium: 36mg (3 %)
Iron: 0.42mg (3 %)
Magnesium: 11mg (3 %)
Potassium: 151mg (4 %)
Carrots are best known for vitamin A. In addition to butternut squash and sweet potatoes, carrots are extremely rich in beta carotene, which the body converts into vitamin A. Carrots also provide vitamin K, fiber and potassium, which helps to promote good vision, skin health, and digestion.
------------------------------------------
Total Fat: 0.2g (0 %)
Total Carbohydrate: 8.1g (3 %)
Fiber: 2.4g (9 %)
Net Carbs: 5.7g
Protein: 0.8g (2 %)
Total Fat: 0.2g (0 %)
Total Carbohydrate: 8.1g (3 %)
Fiber: 2.4g (9 %)
Net Carbs: 5.7g
Protein: 0.8g (2 %)
------------------------------------------
Vitamin B9 (Folate): 16.2mcg (4 %)
Vitamin C: 5.0mg (6 %)
Vitamin K: 11.2mcg (9 %)
------------------------------------------
Calcium: 28mg (3 %)
Iron: 0.26mg (2 %)
Magnesium: 10mg (3 %)
Potassium: 272mg (6 %)
------------------------------------------Vitamin B9 (Folate): 16.2mcg (4 %)
Vitamin C: 5.0mg (6 %)
Vitamin K: 11.2mcg (9 %)
------------------------------------------
Calcium: 28mg (3 %)
Iron: 0.26mg (2 %)
Magnesium: 10mg (3 %)
Potassium: 272mg (6 %)
I like to refer to cauliflower as albino broccoli. Their macro and micro nutrient contents do vary a bit though. Cauliflower is lower in calories, with slightly less fiber and protein. Under the hood, cauliflower is a good source of both vitamins C and K, as well as folate, though a little less than broccoli. Cauliflower's phytonutrients support detoxification and may protect against oxidative stress.
Cauliflower is another staple for me. I always have a couple of bags each of frozen broccoli, brussel sprouts, and cauliflower on hand to make some Simply Roasted Vegetables.
Of course, there are other ways to eat cauliflower. I've made Cauliflower Mash Shepard's Pie for a lower calorie substitute for mashed potatoes. Cauliflower rice is great and well known for a reason, so check out my Lebanese Riced Cauliflower Casserole, Simple Cauliflower Rice, and 'Cheesy' Cauliflower Rice and Beans.
There's of course Cauliflower Flaxseed Pizza Crust, a great gluten free alternative. I even have some cauliflower blended into the base of High Protein Veggie Ground, a vegetarian ground meat substitute that's still a good source of protein. Finally, you can always just steam cauliflower, My Steamed Vegetables That Don't Suck is a common 'I'm too lazy to make a vegetable' vegetable.
------------------------------------------
Total Fat: 0.3g (0 %)
Total Carbohydrate: 5.3g (2 %)
Fiber: 2.1g (7 %)
Net Carbs: 3.2g
Protein: 2.1g (4 %)
Total Fat: 0.3g (0 %)
Total Carbohydrate: 5.3g (2 %)
Fiber: 2.1g (7 %)
Net Carbs: 3.2g
Protein: 2.1g (4 %)
------------------------------------------
Vitamin B9 (Folate): 61.0mcg (15 %)
Vitamin C: 51.6mg (58 %)
Vitamin K: 16.6mcg (14 %)
------------------------------------------
Calcium: 24mg (2 %)
Iron: 0.45mg (2 %)
Magnesium: 16mg (4 %)
Potassium: 320mg (6 %)
------------------------------------------Vitamin B9 (Folate): 61.0mcg (15 %)
Vitamin C: 51.6mg (58 %)
Vitamin K: 16.6mcg (14 %)
------------------------------------------
Calcium: 24mg (2 %)
Iron: 0.45mg (2 %)
Magnesium: 16mg (4 %)
Potassium: 320mg (6 %)
Celery is extremely low in calories, containing only 14 calories per cup (101 g). Containing mostly water, celery is a hydrating and a light source of fiber and vitamin K, supporting bone, heart, and digestive health.
------------------------------------------
Total Fat: 0.2g (0 %)
Total Carbohydrate: 3.0g (1 %)
Fiber: 1.6g (6 %)
Net Carbs: 1.4g
Protein: 0.7g (1 %)
Total Fat: 0.2g (0 %)
Total Carbohydrate: 3.0g (1 %)
Fiber: 1.6g (6 %)
Net Carbs: 1.4g
Protein: 0.7g (1 %)
------------------------------------------
Vitamin B9 (Folate): 36.4mcg (9 %)
Vitamin C: 3.1mg (3 %)
Vitamin K: 29.6mcg (24 %)
------------------------------------------
Calcium: 40mg (3 %)
Iron: 0.2mg (1 %)
Magnesium: 11mg (3 %)
Potassium: 263mg (6 %)
------------------------------------------Vitamin B9 (Folate): 36.4mcg (9 %)
Vitamin C: 3.1mg (3 %)
Vitamin K: 29.6mcg (24 %)
------------------------------------------
Calcium: 40mg (3 %)
Iron: 0.2mg (1 %)
Magnesium: 11mg (3 %)
Potassium: 263mg (6 %)
Collard greens are a nutrient dense green leafy vegetable. They're especially high in vitamin K, which helps to support blood coagulation and cell growth. Their high folate, vitamin C, and vitamin A contents aid in DNA synthesis, immune function, and eye health. Collards contain some B vitamins as well, notably B2 and B6, helping to support energy production and hormone regulation. Finally, collard greens support bone strength and development through calcium and manganese, as well as providing antioxidants for long-term wellness.
------------------------------------------
Total Fat: 0.2g (0 %)
Total Carbohydrate: 2.0g (1 %)
Fiber: 1.4g (5 %)
Net Carbs: 0.6g
Protein: 1.1g (2 %)
Total Fat: 0.2g (0 %)
Total Carbohydrate: 2.0g (1 %)
Fiber: 1.4g (5 %)
Net Carbs: 0.6g
Protein: 1.1g (2 %)
------------------------------------------
Vitamin B9 (Folate): 46.4mcg (12 %)
Vitamin C: 12.7mg (14 %)
Vitamin K: 157.4mcg (131 %)
------------------------------------------
Calcium: 84mg (6 %)
Iron: 0.17mg (1 %)
Magnesium: 10mg (2 %)
Potassium: 77mg (2 %)
------------------------------------------Vitamin B9 (Folate): 46.4mcg (12 %)
Vitamin C: 12.7mg (14 %)
Vitamin K: 157.4mcg (131 %)
------------------------------------------
Calcium: 84mg (6 %)
Iron: 0.17mg (1 %)
Magnesium: 10mg (2 %)
Potassium: 77mg (2 %)
Cucumbers are mostly water, making them a hydrating and refreshing snack or side dish. While technically a fruit, cucumbers are often treated as a vegetable in the kitchen, just like bell peppers and tomatoes. The green skin of cucumbers contains small amounts of vitamin K, aiding in protein synthesis. While not very nutrient dense, cucumbers promote hydration, aid skin health, and help digestion while being low in calories.
------------------------------------------
Total Fat: 0.1g (0 %)
Total Carbohydrate: 3.8g (1 %)
Fiber: 0.5g (2 %)
Net Carbs: 3.3g
Protein: 0.7g (1 %)
Total Fat: 0.1g (0 %)
Total Carbohydrate: 3.8g (1 %)
Fiber: 0.5g (2 %)
Net Carbs: 3.3g
Protein: 0.7g (1 %)
------------------------------------------
Vitamin B9 (Folate): 7.3mcg (2 %)
Vitamin C: 2.9mg (3 %)
Vitamin K: 17.1mcg (15 %)
------------------------------------------
Calcium: 17mg (1 %)
Iron: 0.29mg (2 %)
Magnesium: 14mg (3 %)
Potassium: 153mg (3 %)
------------------------------------------Vitamin B9 (Folate): 7.3mcg (2 %)
Vitamin C: 2.9mg (3 %)
Vitamin K: 17.1mcg (15 %)
------------------------------------------
Calcium: 17mg (1 %)
Iron: 0.29mg (2 %)
Magnesium: 14mg (3 %)
Potassium: 153mg (3 %)
Eggplant is a good source of both fiber and manganese while being low in calories. Outside of that though, eggplant doesn't offer much in terms of vitamins or minerals. Where the benefits of eggplant come from though is the skin, which contains beneficial plant compounds like anthocyanins. This gives eggplant its purple color while supporting heart health, providing antioxidants, and lowering cholesterol.
------------------------------------------
Total Fat: 0.1g (0 %)
Total Carbohydrate: 4.8g (2 %)
Fiber: 2.5g (9 %)
Net Carbs: 2.3g
Protein: 0.8g (2 %)
Total Fat: 0.1g (0 %)
Total Carbohydrate: 4.8g (2 %)
Fiber: 2.5g (9 %)
Net Carbs: 2.3g
Protein: 0.8g (2 %)
------------------------------------------
Vitamin B9 (Folate): 18.0mcg (5 %)
Vitamin C: 1.8mg (2 %)
Vitamin K: 2.9mcg (2 %)
------------------------------------------
Calcium: 7mg (1 %)
Iron: 0.19mg (1 %)
Magnesium: 11mg (2 %)
Potassium: 188mg (4 %)
------------------------------------------Vitamin B9 (Folate): 18.0mcg (5 %)
Vitamin C: 1.8mg (2 %)
Vitamin K: 2.9mcg (2 %)
------------------------------------------
Calcium: 7mg (1 %)
Iron: 0.19mg (1 %)
Magnesium: 11mg (2 %)
Potassium: 188mg (4 %)
Fennel has a mild licorice flavor, and gets sweet when roasted. It provides natural sugars, fiber, and vitamin C, aiding in digestion, reducing bloating, and supporting immune health. Finally, the standout nutrient of fennel is vitamin K, a fat soluble vitamin that may prevent cancer growth.
------------------------------------------
Total Fat: 0.2g (0 %)
Total Carbohydrate: 6.4g (3 %)
Fiber: 2.7g (10 %)
Net Carbs: 3.7g
Protein: 1.1g (2 %)
Total Fat: 0.2g (0 %)
Total Carbohydrate: 6.4g (3 %)
Fiber: 2.7g (10 %)
Net Carbs: 3.7g
Protein: 1.1g (2 %)
------------------------------------------
Vitamin B9 (Folate): 23.5mcg (6 %)
Vitamin C: 10.4mg (11 %)
Vitamin K: 54.6mcg (45 %)
------------------------------------------
Calcium: 43mg (3 %)
Iron: 0.64mg (3 %)
Magnesium: 15mg (3 %)
Potassium: 360mg (8 %)
------------------------------------------Vitamin B9 (Folate): 23.5mcg (6 %)
Vitamin C: 10.4mg (11 %)
Vitamin K: 54.6mcg (45 %)
------------------------------------------
Calcium: 43mg (3 %)
Iron: 0.64mg (3 %)
Magnesium: 15mg (3 %)
Potassium: 360mg (8 %)
Yes garlic is a vegetable. Per 100 g, garlic is a rich source of thiamin, vitamin C, manganese, and selenium. Realistically though, you'd have to consume enough garlic to ward off a horde of vampires to obtain any meaningful amount of vitamins and minerals. However, garlic is well known for its bioactive compounds, and has been used for centuries in herbal medicine. It may support heart health, boost immunity, and lower blood pressure, while also having natural antimicrobial properties.
------------------------------------------
Total Fat: 0.0g (0 %)
Total Carbohydrate: 1.0g (0 %)
Fiber: 0.1g (0 %)
Net Carbs: 0.9g
Protein: 0.2g (0 %)
Total Fat: 0.0g (0 %)
Total Carbohydrate: 1.0g (0 %)
Fiber: 0.1g (0 %)
Net Carbs: 0.9g
Protein: 0.2g (0 %)
------------------------------------------
Vitamin B9 (Folate): 0.1mcg (0 %)
Vitamin C: 0.9mg (1 %)
Vitamin K: 0.1mcg (0 %)
------------------------------------------
Calcium: 5mg (0 %)
Iron: 0.05mg (0 %)
Magnesium: 1mg (0 %)
Potassium: 12mg (0 %)
------------------------------------------Vitamin B9 (Folate): 0.1mcg (0 %)
Vitamin C: 0.9mg (1 %)
Vitamin K: 0.1mcg (0 %)
------------------------------------------
Calcium: 5mg (0 %)
Iron: 0.05mg (0 %)
Magnesium: 1mg (0 %)
Potassium: 12mg (0 %)
Similar to garlic, ginger is used more as a spice than a vegetable, and thus vitamins and minerals in actual servings are quite minimal. However, ginger offers antioxidants and anti-inflammatory plant compounds. It can reduce nausea, aid digestion, and help fight inflammation.
------------------------------------------
Total Fat: 0.2g (0 %)
Total Carbohydrate: 4.3g (1 %)
Fiber: 0.5g (2 %)
Net Carbs: 3.8g
Protein: 0.4g (1 %)
Total Fat: 0.2g (0 %)
Total Carbohydrate: 4.3g (1 %)
Fiber: 0.5g (2 %)
Net Carbs: 3.8g
Protein: 0.4g (1 %)
------------------------------------------
Vitamin B9 (Folate): 2.6mcg (1 %)
Vitamin C: 1.2mg (1 %)
Vitamin K: 0.0mcg (0 %)
------------------------------------------
Calcium: 4mg (0 %)
Iron: 0.14mg (1 %)
Magnesium: 10mg (2 %)
Potassium: 100mg (2 %)
------------------------------------------Vitamin B9 (Folate): 2.6mcg (1 %)
Vitamin C: 1.2mg (1 %)
Vitamin K: 0.0mcg (0 %)
------------------------------------------
Calcium: 4mg (0 %)
Iron: 0.14mg (1 %)
Magnesium: 10mg (2 %)
Potassium: 100mg (2 %)
Green beans, or string beans, are not a bean; in fact, they're a vegetable. They provide some fiber and natural sweetness, bundled with some vitamin C and vitamin K. They can improve digestion, promote a healthy immune system, and aid in blood coagulation while being low in calories.
------------------------------------------
Total Fat: 0.2g (0 %)
Total Carbohydrate: 7.0g (3 %)
Fiber: 2.7g (10 %)
Net Carbs: 4.3g
Protein: 1.8g (4 %)
Total Fat: 0.2g (0 %)
Total Carbohydrate: 7.0g (3 %)
Fiber: 2.7g (10 %)
Net Carbs: 4.3g
Protein: 1.8g (4 %)
------------------------------------------
Vitamin B9 (Folate): 33.0mcg (8 %)
Vitamin C: 12.2mg (14 %)
Vitamin K: 43.0mcg (36 %)
------------------------------------------
Calcium: 37mg (3 %)
Iron: 1.03mg (6 %)
Magnesium: 25mg (6 %)
Potassium: 211mg (4 %)
------------------------------------------Vitamin B9 (Folate): 33.0mcg (8 %)
Vitamin C: 12.2mg (14 %)
Vitamin K: 43.0mcg (36 %)
------------------------------------------
Calcium: 37mg (3 %)
Iron: 1.03mg (6 %)
Magnesium: 25mg (6 %)
Potassium: 211mg (4 %)
Kale is the golden child of vegetables; it's the nutrition hipster food of choice for a reason. Kale is a nutrient powerhouse, being an exceptional source of mainly vitamin K and vitamin C, while also being good sources of vitamin A, riboflavin, calcium, and manganese. This dark leafy green can be eaten both raw or cooked, and it supports bone strength, eye health, and collagen production, while providing powerful antioxidants.
------------------------------------------
Total Fat: 0.3g (0 %)
Total Carbohydrate: 0.9g (0 %)
Fiber: 0.9g (3 %)
Net Carbs: 0.0g
Protein: 0.6g (1 %)
Total Fat: 0.3g (0 %)
Total Carbohydrate: 0.9g (0 %)
Fiber: 0.9g (3 %)
Net Carbs: 0.0g
Protein: 0.6g (1 %)
------------------------------------------
Vitamin B9 (Folate): 13.0mcg (3 %)
Vitamin C: 19.6mg (22 %)
Vitamin K: 81.8mcg (68 %)
------------------------------------------
Calcium: 53mg (4 %)
Iron: 0.34mg (2 %)
Magnesium: 7mg (2 %)
Potassium: 73mg (1 %)
------------------------------------------Vitamin B9 (Folate): 13.0mcg (3 %)
Vitamin C: 19.6mg (22 %)
Vitamin K: 81.8mcg (68 %)
------------------------------------------
Calcium: 53mg (4 %)
Iron: 0.34mg (2 %)
Magnesium: 7mg (2 %)
Potassium: 73mg (1 %)
I'm a fan of kohlrabi, though most people haven't heard of it. Kohlrabi is a crunchy cruciferous veggie with significant quantities of vitamin C, fiber, and potassium. You can slice it up raw like carrots, or roast them like many other veggies. It promotes digestion, immunity, and heart health for little calories.
------------------------------------------
Total Fat: 0.1g (0 %)
Total Carbohydrate: 8.4g (3 %)
Fiber: 4.9g (18 %)
Net Carbs: 3.5g
Protein: 2.3g (4 %)
Total Fat: 0.1g (0 %)
Total Carbohydrate: 8.4g (3 %)
Fiber: 4.9g (18 %)
Net Carbs: 3.5g
Protein: 2.3g (4 %)
------------------------------------------
Vitamin B9 (Folate): 21.6mcg (5 %)
Vitamin C: 83.7mg (93 %)
Vitamin K: 0.1mcg (0 %)
------------------------------------------
Calcium: 32mg (3 %)
Iron: 0.54mg (3 %)
Magnesium: 26mg (7 %)
Potassium: 473mg (9 %)
------------------------------------------Vitamin B9 (Folate): 21.6mcg (5 %)
Vitamin C: 83.7mg (93 %)
Vitamin K: 0.1mcg (0 %)
------------------------------------------
Calcium: 32mg (3 %)
Iron: 0.54mg (3 %)
Magnesium: 26mg (7 %)
Potassium: 473mg (9 %)
If broccoli is the cooked vegetable, then lettuce is the raw vegetable. Being the base of most salads, lettuce is light and hydrating, providing vitamin A, folate, and vitamin K. While iceberg lettuce is not bad for you, romaine is significantly healthier for you in every way. Romaine contains vastly more vitamins and minerals than iceberg lettuce, aka 'crunchy water'. It supports hydration, bone health, and adds volume to meals with very few calories.
------------------------------------------
Total Fat: 0.1g (0 %)
Total Carbohydrate: 1.5g (0 %)
Fiber: 1.0g (4 %)
Net Carbs: 0.5g
Protein: 0.6g (1 %)
Total Fat: 0.1g (0 %)
Total Carbohydrate: 1.5g (0 %)
Fiber: 1.0g (4 %)
Net Carbs: 0.5g
Protein: 0.6g (1 %)
------------------------------------------
Vitamin B9 (Folate): 63.9mcg (16 %)
Vitamin C: 1.9mg (2 %)
Vitamin K: 48.2mcg (40 %)
------------------------------------------
Calcium: 16mg (1 %)
Iron: 0.46mg (2 %)
Magnesium: 7mg (1 %)
Potassium: 116mg (2 %)
------------------------------------------Vitamin B9 (Folate): 63.9mcg (16 %)
Vitamin C: 1.9mg (2 %)
Vitamin K: 48.2mcg (40 %)
------------------------------------------
Calcium: 16mg (1 %)
Iron: 0.46mg (2 %)
Magnesium: 7mg (1 %)
Potassium: 116mg (2 %)
Mustard greens are the leaves that grow from the mustard plant, which produces mustard seeds and leads to the condiment appropriately named mustard. Mustard greens have a peppery taste, and are high in fiber, iron, magnesium, and potassium. This dark leafy green is rich in vitamins A, C, E, and K. They provide antioxidants, support eye health, and have natural anti-inflammatory effects.
------------------------------------------
Total Fat: 0.2g (1 %)
Total Carbohydrate: 2.6g (1 %)
Fiber: 1.8g (6 %)
Net Carbs: 0.8g
Protein: 1.6g (3 %)
Total Fat: 0.2g (1 %)
Total Carbohydrate: 2.6g (1 %)
Fiber: 1.8g (6 %)
Net Carbs: 0.8g
Protein: 1.6g (3 %)
------------------------------------------
Vitamin B9 (Folate): 6.7mcg (2 %)
Vitamin C: 39.2mg (44 %)
Vitamin K: 144.2mcg (120 %)
------------------------------------------
Calcium: 64mg (5 %)
Iron: 0.92mg (5 %)
Magnesium: 18mg (4 %)
Potassium: 215mg (4 %)
------------------------------------------Vitamin B9 (Folate): 6.7mcg (2 %)
Vitamin C: 39.2mg (44 %)
Vitamin K: 144.2mcg (120 %)
------------------------------------------
Calcium: 64mg (5 %)
Iron: 0.92mg (5 %)
Magnesium: 18mg (4 %)
Potassium: 215mg (4 %)
Ah, the humble onion. Basically every dish starts with sauteeing an onion, but why? Not only are they a sweet, savory, and delicious addition to any meal, but onions offer a fair bit of nutrition as well. Onions contain antioxidants like quercetin along with small amounts of vitamin C and fiber. They support immune function, heart health, and may reduce inflammation.
------------------------------------------
Total Fat: 0.2g (0 %)
Total Carbohydrate: 14.9g (5 %)
Fiber: 2.7g (10 %)
Net Carbs: 12.2g
Protein: 1.8g (3 %)
Total Fat: 0.2g (0 %)
Total Carbohydrate: 14.9g (5 %)
Fiber: 2.7g (10 %)
Net Carbs: 12.2g
Protein: 1.8g (3 %)
------------------------------------------
Vitamin B9 (Folate): 30.4mcg (8 %)
Vitamin C: 11.8mg (13 %)
Vitamin K: 0.6mcg (0 %)
------------------------------------------
Calcium: 37mg (3 %)
Iron: 0.34mg (2 %)
Magnesium: 16mg (3 %)
Potassium: 234mg (5 %)
------------------------------------------Vitamin B9 (Folate): 30.4mcg (8 %)
Vitamin C: 11.8mg (13 %)
Vitamin K: 0.6mcg (0 %)
------------------------------------------
Calcium: 37mg (3 %)
Iron: 0.34mg (2 %)
Magnesium: 16mg (3 %)
Potassium: 234mg (5 %)
Parsnips are a sweet and starchy root vegetable, similar to a carrot, but with more calories, net carbs, fiber, and natural sugars. Parsnips are rich in the aforementioned fiber, as well as manganese and vitamins B5, B9, C, E, and K. They support healthy digestion, immunity, and cardiovascular health.
------------------------------------------
Total Fat: 0.4g (0 %)
Total Carbohydrate: 23.9g (9 %)
Fiber: 6.5g (24 %)
Net Carbs: 17.4g
Protein: 1.6g (3 %)
Total Fat: 0.4g (0 %)
Total Carbohydrate: 23.9g (9 %)
Fiber: 6.5g (24 %)
Net Carbs: 17.4g
Protein: 1.6g (3 %)
------------------------------------------
Vitamin B9 (Folate): 89.1mcg (23 %)
Vitamin C: 22.6mg (25 %)
Vitamin K: 29.9mcg (25 %)
------------------------------------------
Calcium: 48mg (4 %)
Iron: 0.78mg (4 %)
Magnesium: 39mg (9 %)
Potassium: 499mg (11 %)
------------------------------------------Vitamin B9 (Folate): 89.1mcg (23 %)
Vitamin C: 22.6mg (25 %)
Vitamin K: 29.9mcg (25 %)
------------------------------------------
Calcium: 48mg (4 %)
Iron: 0.78mg (4 %)
Magnesium: 39mg (9 %)
Potassium: 499mg (11 %)
Green peas are surprisingly protein rich per gram for a vegetable, but not per calorie. This is because peas also have more carbs compared to most vegetables, lowering its protein to calorie ratio. Still though, peas are a great source of fiber, thiamin, riboflavin, folate, vitamin B6, vitamin C, vitamin K, copper, manganese, and zinc. They support muscle health, digestion, and steady blood sugar.
------------------------------------------
Total Fat: 0.6g (1 %)
Total Carbohydrate: 21.0g (7 %)
Fiber: 8.3g (29 %)
Net Carbs: 12.7g
Protein: 7.9g (16 %)
Total Fat: 0.6g (1 %)
Total Carbohydrate: 21.0g (7 %)
Fiber: 8.3g (29 %)
Net Carbs: 12.7g
Protein: 7.9g (16 %)
------------------------------------------
Vitamin B9 (Folate): 94.3mcg (23 %)
Vitamin C: 58.0mg (64 %)
Vitamin K: 36.0mcg (30 %)
------------------------------------------
Calcium: 36mg (3 %)
Iron: 2.13mg (12 %)
Magnesium: 48mg (12 %)
Potassium: 354mg (7 %)
------------------------------------------Vitamin B9 (Folate): 94.3mcg (23 %)
Vitamin C: 58.0mg (64 %)
Vitamin K: 36.0mcg (30 %)
------------------------------------------
Calcium: 36mg (3 %)
Iron: 2.13mg (12 %)
Magnesium: 48mg (12 %)
Potassium: 354mg (7 %)
Plantains are the starchy vegetable brother of the banana, being higher in starch and lower in natural sugars. As they ripen and turn from green to yellow, the plantain develops more sugar and less starch, leading to a sweet and savory vegetable when cooked. Similar to bananas, plantains provide potassium, in addition to vitamin B6, vitamin C, and vitamin K. A side of plantains can offer steady energy, aid digestion, balance electrolytes, and support heart health.
------------------------------------------
Total Fat: 0.5g (0 %)
Total Carbohydrate: 47.2g (18 %)
Fiber: 2.5g (9 %)
Net Carbs: 44.7g
Protein: 1.9g (4 %)
Total Fat: 0.5g (0 %)
Total Carbohydrate: 47.2g (18 %)
Fiber: 2.5g (9 %)
Net Carbs: 44.7g
Protein: 1.9g (4 %)
------------------------------------------
Vitamin B9 (Folate): 32.6mcg (9 %)
Vitamin C: 27.2mg (30 %)
Vitamin K: 42.6mcg (36 %)
------------------------------------------
Calcium: 4mg (0 %)
Iron: 0.81mg (4 %)
Magnesium: 53mg (13 %)
Potassium: 721mg (15 %)
------------------------------------------Vitamin B9 (Folate): 32.6mcg (9 %)
Vitamin C: 27.2mg (30 %)
Vitamin K: 42.6mcg (36 %)
------------------------------------------
Calcium: 4mg (0 %)
Iron: 0.81mg (4 %)
Magnesium: 53mg (13 %)
Potassium: 721mg (15 %)
Potatoes are a fake vegetable, imo. While certainly very nutritious, the potato has a macro nutrient profile more similar of grains, being higher in calories and carbs. In the classic protein/carb/veggie dinner plate, potatoes, along with sweet potatoes, fill the roll of carbs (like rice or beans), not veggie (like broccoli or salad).
That doesn't mean potatoes aren't healthy; far from it. This starchy vegetable is rich in potassium, containing more than bananas. Additionally, potatoes contain both vitamin B6 and vitamin C, as well as a decent amount of fiber. They support heart health, provide lasting energy, and promote satiety.
Unadulterated, potatoes are an underrated health food with a bad rap, probably because they're typically prepared in ways that destroy their nutrition. Stick to simple roasted or baked potatoes. Once their deep fried, mixed with butter or cream, or covered in cheese, bacon, and sour cream, its nutritional benefit flies out the window.
------------------------------------------
Total Fat: 0.2g (0 %)
Total Carbohydrate: 29.7g (10 %)
Fiber: 3.6g (14 %)
Net Carbs: 26.1g
Protein: 3.5g (7 %)
Total Fat: 0.2g (0 %)
Total Carbohydrate: 29.7g (10 %)
Fiber: 3.6g (14 %)
Net Carbs: 26.1g
Protein: 3.5g (7 %)
------------------------------------------
Vitamin B9 (Folate): 25.5mcg (7 %)
Vitamin C: 33.5mg (37 %)
Vitamin K: 3.4mcg (3 %)
------------------------------------------
Calcium: 20mg (2 %)
Iron: 1.38mg (7 %)
Magnesium: 39mg (9 %)
Potassium: 723mg (15 %)
------------------------------------------Vitamin B9 (Folate): 25.5mcg (7 %)
Vitamin C: 33.5mg (37 %)
Vitamin K: 3.4mcg (3 %)
------------------------------------------
Calcium: 20mg (2 %)
Iron: 1.38mg (7 %)
Magnesium: 39mg (9 %)
Potassium: 723mg (15 %)
While technically a fruit, I feel like pumpkin more accurately qualifies as a vegetable culinarily. Pumpkin is very low calorie and packed with beta carotene, the body's precursor to vitamin A. Per calorie, pumpkin is a moderate source of fiber, vitamin C, and copper. Pumpkin can promote healthy vision, support immunity, and aid digestion. Think of pumpkin as a less sweet but lower calorie version of a sweet potato.
------------------------------------------
Total Fat: 0.1g (0 %)
Total Carbohydrate: 7.5g (2 %)
Fiber: 0.6g (2 %)
Net Carbs: 6.9g
Protein: 1.2g (2 %)
Total Fat: 0.1g (0 %)
Total Carbohydrate: 7.5g (2 %)
Fiber: 0.6g (2 %)
Net Carbs: 6.9g
Protein: 1.2g (2 %)
------------------------------------------
Vitamin B9 (Folate): 18.6mcg (5 %)
Vitamin C: 10.4mg (12 %)
Vitamin K: 1.3mcg (1 %)
------------------------------------------
Calcium: 24mg (2 %)
Iron: 0.93mg (5 %)
Magnesium: 14mg (3 %)
Potassium: 394mg (8 %)
------------------------------------------Vitamin B9 (Folate): 18.6mcg (5 %)
Vitamin C: 10.4mg (12 %)
Vitamin K: 1.3mcg (1 %)
------------------------------------------
Calcium: 24mg (2 %)
Iron: 0.93mg (5 %)
Magnesium: 14mg (3 %)
Potassium: 394mg (8 %)
Radicchio is a famously bitter leafy Italian vegetable that's full of antioxidants from it's deep purple color. Radicchio is low in calories, and provices decent amounts of folate, vitamin C, vitamin E, and copper. Most notably, radicchio is an extremely rich source of vitamin K. It supports blood clotting, digestion, and provides anti-inflammatory benefits.
------------------------------------------
Total Fat: 0.1g (0 %)
Total Carbohydrate: 1.8g (1 %)
Fiber: 0.4g (1 %)
Net Carbs: 1.4g
Protein: 0.6g (1 %)
Total Fat: 0.1g (0 %)
Total Carbohydrate: 1.8g (1 %)
Fiber: 0.4g (1 %)
Net Carbs: 1.4g
Protein: 0.6g (1 %)
------------------------------------------
Vitamin B9 (Folate): 24.0mcg (6 %)
Vitamin C: 3.2mg (4 %)
Vitamin K: 102.1mcg (85 %)
------------------------------------------
Calcium: 8mg (0 %)
Iron: 0.23mg (1 %)
Magnesium: 5mg (1 %)
Potassium: 121mg (2 %)
------------------------------------------Vitamin B9 (Folate): 24.0mcg (6 %)
Vitamin C: 3.2mg (4 %)
Vitamin K: 102.1mcg (85 %)
------------------------------------------
Calcium: 8mg (0 %)
Iron: 0.23mg (1 %)
Magnesium: 5mg (1 %)
Potassium: 121mg (2 %)
Radishes may sound like radicchio, but they are in no ways related. Radishes are a crunchy, low calorie root vegetable, similar to beets and carrots. Outside of some vitamin C though, radishes don't have much to offer in terms of micronutrients. Still though, they're can promote hydration through their water content and digestion through their fiber content.
------------------------------------------
Total Fat: 0.1g (0 %)
Total Carbohydrate: 3.9g (1 %)
Fiber: 1.9g (7 %)
Net Carbs: 2.0g
Protein: 0.8g (1 %)
Total Fat: 0.1g (0 %)
Total Carbohydrate: 3.9g (1 %)
Fiber: 1.9g (7 %)
Net Carbs: 2.0g
Protein: 0.8g (1 %)
------------------------------------------
Vitamin B9 (Folate): 29.0mcg (7 %)
Vitamin C: 17.2mg (19 %)
Vitamin K: 1.5mcg (1 %)
------------------------------------------
Calcium: 29mg (2 %)
Iron: 0.39mg (2 %)
Magnesium: 12mg (2 %)
Potassium: 270mg (6 %)
------------------------------------------Vitamin B9 (Folate): 29.0mcg (7 %)
Vitamin C: 17.2mg (19 %)
Vitamin K: 1.5mcg (1 %)
------------------------------------------
Calcium: 29mg (2 %)
Iron: 0.39mg (2 %)
Magnesium: 12mg (2 %)
Potassium: 270mg (6 %)
Spaghetti squash is a unique vegetable, as it has a stringy, pasta like texture when cooked. It's a great low calorie substitute for pasta with a good source of fiber, aiding in blood sugar management and lower inflammation. A 1 cup (101 g) serving of spaghetti squash contains only 31 calories, compared to a 2 oz (56 g) serving of refined white pasta with 210 calories. Spaghetti squash is more than just a pasta alternative though. It's midly sweet, especially when roasted, and makes a delicious side dish, either with a sauce or a dry rub of spices.
------------------------------------------
Total Fat: 0.6g (1 %)
Total Carbohydrate: 7.0g (3 %)
Fiber: 1.5g (5 %)
Net Carbs: 5.5g
Protein: 0.6g (1 %)
Total Fat: 0.6g (1 %)
Total Carbohydrate: 7.0g (3 %)
Fiber: 1.5g (5 %)
Net Carbs: 5.5g
Protein: 0.6g (1 %)
------------------------------------------
Vitamin B9 (Folate): 12.1mcg (3 %)
Vitamin C: 2.1mg (2 %)
Vitamin K: 0.9mcg (1 %)
------------------------------------------
Calcium: 23mg (2 %)
Iron: 0.31mg (2 %)
Magnesium: 12mg (3 %)
Potassium: 109mg (2 %)
------------------------------------------Vitamin B9 (Folate): 12.1mcg (3 %)
Vitamin C: 2.1mg (2 %)
Vitamin K: 0.9mcg (1 %)
------------------------------------------
Calcium: 23mg (2 %)
Iron: 0.31mg (2 %)
Magnesium: 12mg (3 %)
Potassium: 109mg (2 %)
Ah, the Popeye classic. Spinach is renound for being high in iron, but not as much as you've been lead to believe. That's because spinach, and all plant based sources of iron, are what is known as 'non-heme' iron, which has a significantly lower absorption rate compare to 'heme-iron' (found in animal sourced foods). Still though, spinach is a good additional source of iron to your diet, aiding in oxygen transport and ATP production. Moreover, spinach is abundant in in a myriad of nutrients. These include fiber, vitamin A, riboflavin, vitamin B6, folate, vitamin C, vitamin E, vitamin K, copper, magnesium, manganese, and potassium. This extremely nutritious leafy green vegetable supports blood coagulation, blood health and strength, red blood cell formation, and immune function. Finally, spinach supports eye health through its lutein and zeaxanthin.
------------------------------------------
Total Fat: 0.1g (0 %)
Total Carbohydrate: 1.1g (0 %)
Fiber: 0.7g (2 %)
Net Carbs: 0.4g
Protein: 0.9g (2 %)
Total Fat: 0.1g (0 %)
Total Carbohydrate: 1.1g (0 %)
Fiber: 0.7g (2 %)
Net Carbs: 0.4g
Protein: 0.9g (2 %)
------------------------------------------
Vitamin B9 (Folate): 58.2mcg (14 %)
Vitamin C: 8.4mg (9 %)
Vitamin K: 144.9mcg (121 %)
------------------------------------------
Calcium: 30mg (2 %)
Iron: 0.81mg (5 %)
Magnesium: 24mg (6 %)
Potassium: 167mg (4 %)
------------------------------------------Vitamin B9 (Folate): 58.2mcg (14 %)
Vitamin C: 8.4mg (9 %)
Vitamin K: 144.9mcg (121 %)
------------------------------------------
Calcium: 30mg (2 %)
Iron: 0.81mg (5 %)
Magnesium: 24mg (6 %)
Potassium: 167mg (4 %)
Like potatoes, sweet potatoes are less of vegetable and more of a carb. Compared to other vegetables, sweet potatoes are high in calories and net carbs. Again, this doesn't make sweet potatoes unhealthy; far from it. Sweet potatoes are an rich source of beta carotene, which the body converts into vitamin A, benefitting vision and skin health. They're a good source of fiber, magnesium, and potassium, which helps regulate blood sugar, balance electrolytes, and support immunity. Sweet potatoes just moreso fill the role of a rice substitute, not one for kale.
------------------------------------------
Total Fat: 0.1g (0 %)
Total Carbohydrate: 26.2g (9 %)
Fiber: 3.9g (14 %)
Net Carbs: 22.3g
Protein: 2.0g (4 %)
Total Fat: 0.1g (0 %)
Total Carbohydrate: 26.2g (9 %)
Fiber: 3.9g (14 %)
Net Carbs: 22.3g
Protein: 2.0g (4 %)
------------------------------------------
Vitamin B9 (Folate): 14.3mcg (4 %)
Vitamin C: 3.1mg (4 %)
Vitamin K: 2.3mcg (3 %)
------------------------------------------
Calcium: 39mg (3 %)
Iron: 0.79mg (4 %)
Magnesium: 33mg (8 %)
Potassium: 438mg (9 %)
------------------------------------------Vitamin B9 (Folate): 14.3mcg (4 %)
Vitamin C: 3.1mg (4 %)
Vitamin K: 2.3mcg (3 %)
------------------------------------------
Calcium: 39mg (3 %)
Iron: 0.79mg (4 %)
Magnesium: 33mg (8 %)
Potassium: 438mg (9 %)
Swiss chard doesn't come from Switzerland; it's actually from Sicily. Swiss chard is a colorful leavy vegetable, coming in green, red, and rainbow varieties. Chard is very low in calories, where 1 cup (36 g) contains a mere 7 calories. It's high in vitamin A, particularly the red varieties, helping to support vision and reproduction health through lutein, zeaxanthin, and beta carotene. It's vitamin C and vitamin E contents support collagen production and skin health. The magnesium in swiss chard can help improve insulin sensitivity and prevent muscle cramps. Lastly, and most abundant of all, is one of the highest possible sources of vitamin K, aiding in bone health, cell growth, and heart health.
------------------------------------------
Total Fat: 0.1g (0 %)
Total Carbohydrate: 1.3g (0 %)
Fiber: 0.6g (2 %)
Net Carbs: 0.7g
Protein: 0.6g (1 %)
Total Fat: 0.1g (0 %)
Total Carbohydrate: 1.3g (0 %)
Fiber: 0.6g (2 %)
Net Carbs: 0.7g
Protein: 0.6g (1 %)
------------------------------------------
Vitamin B9 (Folate): 5.0mcg (1 %)
Vitamin C: 10.8mg (12 %)
Vitamin K: 298.8mcg (249 %)
------------------------------------------
Calcium: 18mg (1 %)
Iron: 0.65mg (4 %)
Magnesium: 29mg (7 %)
Potassium: 136mg (3 %)
------------------------------------------Vitamin B9 (Folate): 5.0mcg (1 %)
Vitamin C: 10.8mg (12 %)
Vitamin K: 298.8mcg (249 %)
------------------------------------------
Calcium: 18mg (1 %)
Iron: 0.65mg (4 %)
Magnesium: 29mg (7 %)
Potassium: 136mg (3 %)
Tomatoes are technically fruits, but are typically eaten as a vegetables. Tomatoes are renound for their high concentrations of lycopene, which may lower your risk of cancer (particularly prostate cancer) and improve heart health. Outside of watermelon and guava, no other food really comes close to the lycopene content of tomatoes. In addition, tomatoes provide vitamin C, which aids in the absorption of iron.
------------------------------------------
Total Fat: 1.0g (2 %)
Total Carbohydrate: 8.4g (3 %)
Fiber: 3.2g (12 %)
Net Carbs: 5.2g
Protein: 1.3g (3 %)
Total Fat: 1.0g (2 %)
Total Carbohydrate: 8.4g (3 %)
Fiber: 3.2g (12 %)
Net Carbs: 5.2g
Protein: 1.3g (3 %)
------------------------------------------
Vitamin C: 41.3mg (46 %)
Vitamin K: 6.4mcg (6 %)
------------------------------------------
Calcium: 17mg (2 %)
Iron: 0.5mg (3 %)
Magnesium: 18mg (5 %)
Potassium: 395mg (9 %)
------------------------------------------Vitamin C: 41.3mg (46 %)
Vitamin K: 6.4mcg (6 %)
------------------------------------------
Calcium: 17mg (2 %)
Iron: 0.5mg (3 %)
Magnesium: 18mg (5 %)
Potassium: 395mg (9 %)
Turnips, like carrots, beets and parsnips, are root vegetables. They contain vitamin C which is a powerful antioxidant, as well as fiber, promoting digestive health and weight management. Their greens are even more nutrient dense, containing more concentrated amounts of vitamins.
------------------------------------------
Total Fat: 0.1g (0 %)
Total Carbohydrate: 8.6g (3 %)
Fiber: 2.4g (8 %)
Net Carbs: 6.2g
Protein: 1.2g (3 %)
Total Fat: 0.1g (0 %)
Total Carbohydrate: 8.6g (3 %)
Fiber: 2.4g (8 %)
Net Carbs: 6.2g
Protein: 1.2g (3 %)
------------------------------------------
Vitamin B9 (Folate): 20.0mcg (5 %)
Vitamin C: 27.9mg (31 %)
Vitamin K: 0.1mcg (0 %)
------------------------------------------
Calcium: 40mg (3 %)
Iron: 0.4mg (3 %)
Magnesium: 15mg (4 %)
Potassium: 254mg (5 %)
------------------------------------------Vitamin B9 (Folate): 20.0mcg (5 %)
Vitamin C: 27.9mg (31 %)
Vitamin K: 0.1mcg (0 %)
------------------------------------------
Calcium: 40mg (3 %)
Iron: 0.4mg (3 %)
Magnesium: 15mg (4 %)
Potassium: 254mg (5 %)
Mushrooms aren't technically a vegetable, which makes them have a very unique micro nutrient profile. Mushrooms offer some vitamin D promoting bone health and mood regulation. Mushrooms have a high protein to calorie ratio, containing 3.1 g of protein and 22 calories per 100 g. Moreover, mushrooms are also considered to be a complete protein. meaning they contain significant amounts of all nine essential amino acids. Mushrooms are the richest 'vegetable' in B vitamins, notably B2, B3, and B5. They're basically the only vegan source of vitamin B12, though values are no where close to what's found in meat, eggs, fish, and dairy. Finally, mushrooms offer a significant quantity of both selenium, copper. They support immune function and brain health, and may help reduce inflammation.
------------------------------------------
Total Fat: 0.2g (0 %)
Total Carbohydrate: 2.3g (1 %)
Fiber: 0.7g (3 %)
Net Carbs: 1.6g
Protein: 2.2g (4 %)
Total Fat: 0.2g (0 %)
Total Carbohydrate: 2.3g (1 %)
Fiber: 0.7g (3 %)
Net Carbs: 1.6g
Protein: 2.2g (4 %)
------------------------------------------
Vitamin B9 (Folate): 11.9mcg (3 %)
Vitamin C: 1.5mg (1 %)
Vitamin K: 0.7mcg (1 %)
------------------------------------------
Calcium: 2mg (0 %)
Iron: 0.35mg (2 %)
Magnesium: 6mg (1 %)
Potassium: 223mg (5 %)
------------------------------------------Vitamin B9 (Folate): 11.9mcg (3 %)
Vitamin C: 1.5mg (1 %)
Vitamin K: 0.7mcg (1 %)
------------------------------------------
Calcium: 2mg (0 %)
Iron: 0.35mg (2 %)
Magnesium: 6mg (1 %)
Potassium: 223mg (5 %)
Yellow squash is a mild summer squash with some vitamin C and copper. Being low in calories with a moderate amount of fiber, yellow squash promotes digestive health, supports metabolism, and is a light, filling food. Yellow squash are essentially just yellow zucchini, containing nearly identical amounts of both macro and micro nutrients.
------------------------------------------
Total Fat: 0.3g (0 %)
Total Carbohydrate: 4.5g (1 %)
Fiber: 1.2g (5 %)
Net Carbs: 3.3g
Protein: 1.2g (2 %)
Total Fat: 0.3g (0 %)
Total Carbohydrate: 4.5g (1 %)
Fiber: 1.2g (5 %)
Net Carbs: 3.3g
Protein: 1.2g (2 %)
------------------------------------------
Vitamin B9 (Folate): 21.9mcg (6 %)
Vitamin C: 22.2mg (24 %)
Vitamin K: 3.7mcg (3 %)
------------------------------------------
Calcium: 24mg (2 %)
Iron: 0.51mg (2 %)
Magnesium: 23mg (6 %)
Potassium: 255mg (6 %)
------------------------------------------Vitamin B9 (Folate): 21.9mcg (6 %)
Vitamin C: 22.2mg (24 %)
Vitamin K: 3.7mcg (3 %)
------------------------------------------
Calcium: 24mg (2 %)
Iron: 0.51mg (2 %)
Magnesium: 23mg (6 %)
Potassium: 255mg (6 %)
Zucchini is a mild summer squash with some vitamin C and copper. Being low in calories with a moderate amount of fiber, zucchini promotes digestive health, supports metabolism, and is a light, filling food. If you think you just got a hit of déjà vu, then you'd be right. Zucchini and yellow squash are virtually the same food, just the former is green and the latter is yellow.
------------------------------------------
Total Fat: 0.4g (0 %)
Total Carbohydrate: 3.5g (1 %)
Fiber: 1.1g (5 %)
Net Carbs: 2.4g
Protein: 1.4g (2 %)
Total Fat: 0.4g (0 %)
Total Carbohydrate: 3.5g (1 %)
Fiber: 1.1g (5 %)
Net Carbs: 2.4g
Protein: 1.4g (2 %)
------------------------------------------
Vitamin B9 (Folate): 27.1mcg (7 %)
Vitamin C: 20.2mg (23 %)
Vitamin K: 4.9mcg (5 %)
------------------------------------------
Calcium: 18mg (1 %)
Iron: 0.42mg (2 %)
Magnesium: 20mg (5 %)
Potassium: 295mg (7 %)
------------------------------------------Vitamin B9 (Folate): 27.1mcg (7 %)
Vitamin C: 20.2mg (23 %)
Vitamin K: 4.9mcg (5 %)
------------------------------------------
Calcium: 18mg (1 %)
Iron: 0.42mg (2 %)
Magnesium: 20mg (5 %)
Potassium: 295mg (7 %)
Nutritional Comparison
| Nutrient | Acorn Squash | Artichoke | Arugula | Asparagus | Beet | Beet Greens | Bell Pepper | Bok Choy | Broccoli | Brussel Sprout | Butternut Squash | Cabbage | Carrot | Cauliflower | Celery | Collard Green | Cucumber | Eggplant | Fennel | Garlic | Ginger | Green Bean | Kale | Kohlrabi | Lettuce | Mustard Green | Onion | Parsnip | Pea | Plantain | Potato | Pumpkin | Radicchio | Radish | Spaghetti Squash | Spinach (Fresh) |
Sweet Potato | Swiss Chard | Tomato | Turnip | White Mushroom | Yellow Squash | Zucchini |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Serving Size | 140 g | 150 g | 20 g | 134 g | 136 g | 38 g | 119 g | 70 g | 91 g | 88 g | 140 g | 89 g | 85 g | 107 g | 101 g | 36 g | 104 g | 82 g | 87 g | 3 g | 24 g | 100 g | 21 g | 135 g | 47 g | 56 g | 160 g | 133 g | 145 g | 148 g | 170 g | 116 g | 40 g | 116 g | 101 g | 30 g | 130 g | 36 g | 152 g | 133 g | 70 g | 115 g | 113 g |
| Calories | 56 | 80 | 5 | 27 | 58 | 8 | 31 | 9 | 31 | 38 | 63 | 22 | 35 | 27 | 14 | 12 | 16 | 21 | 27 | 4 | 19 | 31 | 7 | 36 | 8 | 15 | 64 | 100 | 117 | 181 | 131 | 30 | 9 | 19 | 31 | 7 | 112 | 7 | 41 | 37 | 15 | 22 | 19 |
| Fat | 0.1 g | 0.5 g | 0.1 g | 0.1 g | 0.3 g | 0.0 g | 0.4 g | 0.1 g | 0.4 g | 0.3 g | 0.1 g | 0.1 g | 0.2 g | 0.3 g | 0.2 g | 0.2 g | 0.1 g | 0.2 g | 0.2 g | 0.0 g | 0.2 g | 0.2 g | 0.3 g | 0.1 g | 0.1 g | 0.2 g | 0.2 g | 0.4 g | 0.6 g | 0.6 g | 0.2 g | 0.1 g | 0.1 g | 0.1 g | 0.6 g | 0.1 g | 0.1 g | 0.1 g | 0.9 g | 0.1 g | 0.2 g | 0.3 g | 0.3 g |
| Carbs | 14.6 g | 18.0 g | 0.7 g | 5.2 g | 13.1 g | 1.6 g | 7.1 g | 1.5 g | 6.0 g | 7.9 g | 16.4 g | 5.2 g | 8.2 g | 5.4 g | 3.0 g | 1.9 g | 3.7 g | 4.8 g | 6.4 g | 1.0 g | 4.3 g | 7.0 g | 0.9 g | 8.4 g | 1.6 g | 2.6 g | 14.9 g | 23.9 g | 21.0 g | 47.2 g | 29.8 g | 7.5 g | 1.8 g | 3.9 g | 7.0 g | 1.1 g | 26.1 g | 1.3 g | 8.4 g | 8.5 g | 2.3 g | 4.5 g | 3.5 g |
| Net Carbs | 12.5 g | 9.5 g | 0.4 g | 2.4 g | 9.2 g | 0.2 g | 4.6 g | 0.8 g | 3.6 g | 4.6 g | 13.6 g | 2.9 g | 5.8 g | 3.2 g | 1.4 g | 0.5 g | 3.2 g | 2.4 g | 3.7 g | 0.9 g | 3.8 g | 4.3 g | 0.1 g | 3.5 g | 0.6 g | 0.8 g | 12.2 g | 17.4 g | 12.8 g | 44.7 g | 26.2 g | 7.0 g | 1.4 g | 2.1 g | 5.5 g | 0.4 g | 22.2 g | 0.8 g | 5.2 g | 6.1 g | 1.6 g | 3.3 g | 2.4 g |
| Fiber | 2.1 g | 8.6 g | 0.3 g | 2.8 g | 3.8 g | 1.4 g | 2.5 g | 0.7 g | 2.4 g | 3.3 g | 2.8 g | 2.2 g | 2.4 g | 2.1 g | 1.6 g | 1.4 g | 0.5 g | 2.5 g | 2.7 g | 0.1 g | 0.5 g | 2.7 g | 0.9 g | 4.9 g | 1.0 g | 1.8 g | 2.7 g | 6.5 g | 8.3 g | 2.5 g | 3.6 g | 0.6 g | 0.4 g | 1.9 g | 1.5 g | 0.7 g | 3.9 g | 0.6 g | 3.2 g | 2.4 g | 0.7 g | 1.2 g | 1.1 g |
| Protein | 1.1 g | 4.4 g | 0.5 g | 2.9 g | 2.2 g | 0.8 g | 1.2 g | 1.1 g | 2.5 g | 3.0 g | 1.4 g | 1.2 g | 0.8 g | 2.0 g | 0.7 g | 1.1 g | 0.7 g | 0.8 g | 1.0 g | 0.2 g | 0.4 g | 1.8 g | 0.6 g | 2.3 g | 0.6 g | 1.6 g | 1.8 g | 1.6 g | 7.8 g | 1.9 g | 3.6 g | 1.2 g | 0.6 g | 0.8 g | 0.6 g | 0.9 g | 2.1 g | 0.6 g | 1.2 g | 1.2 g | 2.2 g | 1.2 g | 1.4 g |
| Vitamin B9 | 23.8 mcg | 133.5 mcg | 19.4 mcg | 69.7 mcg | 148.2 mcg | 5.7 mcg | 54.7 mcg | 46.2 mcg | 57.3 mcg | 53.7 mcg | 37.8 mcg | 38.3 mcg | 16.2 mcg | 61.0 mcg | 36.4 mcg | 46.4 mcg | 7.3 mcg | 18.0 mcg | 23.5 mcg | 0.1 mcg | 2.6 mcg | 33.0 mcg | 13.0 mcg | 21.6 mcg | 63.9 mcg | 6.7 mcg | 30.4 mcg | 89.1 mcg | 94.3 mcg | 32.6 mcg | 25.5 mcg | 18.6 mcg | 24.0 mcg | 29.0 mcg | 12.1 mcg | 58.2 mcg | 14.3 mcg | 5.0 mcg | 0.0 m | 20.0 mcg | 11.9 mcg | 21.9 mcg | 27.1 mcg |
| Vitamin C | 15.4 mg | 11.1 mg | 3.0 mg | 7.5 mg | 6.7 mg | 11.4 mg | 152.0 mg | 31.5 mg | 81.2 mg | 74.8 mg | 29.4 mg | 32.6 mg | 5.0 mg | 51.6 mg | 3.1 mg | 12.7 mg | 2.9 mg | 1.8 mg | 10.4 mg | 0.9 mg | 1.2 mg | 12.2 mg | 19.6 mg | 83.7 mg | 1.9 mg | 39.2 mg | 11.8 mg | 22.6 mg | 58.0 mg | 27.2 mg | 33.5 mg | 10.4 mg | 3.2 mg | 17.2 mg | 2.1 mg | 8.4 mg | 3.1 mg | 10.8 mg | 41.3 mg | 27.9 mg | 1.5 mg | 22.2 mg | 20.2 mg |
| Vitamin K | 0.0 mcg | 22.2 mcg | 21.7 mcg | 55.7 mcg | 0.3 mcg | 152.0 mcg | 5.8 mcg | 31.9 mcg | 92.5 mcg | 155.8 mcg | 1.5 mcg | 67.6 mcg | 11.2 mcg | 16.6 mcg | 29.6 mcg | 157.4 mcg | 17.1 mcg | 2.9 mcg | 54.6 mcg | 0.1 mcg | 0.0 mcg | 43.0 mcg | 81.8 mcg | 0.1 mcg | 48.2 mcg | 144.2 mcg | 0.6 mcg | 29.9 mcg | 36.0 mcg | 42.6 mcg | 3.4 mcg | 1.3 mcg | 102.1 mcg | 1.5 mcg | 0.9 mcg | 144.9 mcg | 2.3 mcg | 298.8 mcg | 6.4 mcg | 0.1 mcg | 0.7 mcg | 3.7 mcg | 4.9 mcg |
| Calcium | 46 mg | 32 mg | 32 mg | 32 mg | 22 mg | 44 mg | 8 mg | 74 mg | 43 mg | 37 mg | 67 mg | 36 mg | 28 mg | 24 mg | 40 mg | 84 mg | 17 mg | 7 mg | 43 mg | 5 mg | 4 mg | 37 mg | 53 mg | 32 mg | 16 mg | 64 mg | 37 mg | 48 mg | 36 mg | 4 mg | 20 mg | 24 mg | 8 mg | 29 mg | 23 mg | 30 mg | 39 mg | 18 mg | 17 mg | 40 mg | 2 mg | 24 mg | 18 mg |
| Iron | 0.98 mg | 0.92 mg | 0.29 mg | 2.87 mg | 1.09 mg | 0.98 mg | 0.51 mg | 0.56 mg | 0.66 mg | 1.23 mg | 0.98 mg | 0.42 mg | 0.26 mg | 0.45 mg | 0.2 mg | 0.17 mg | 0.29 mg | 0.19 mg | 0.64 mg | 0.05 mg | 0.14 mg | 1.03 mg | 0.34 mg | 0.54 mg | 0.46 mg | 0.92 mg | 0.34 mg | 0.78 mg | 2.13 mg | 0.81 mg | 1.38 mg | 0.93 mg | 0.23 mg | 0.39 mg | 0.31 mg | 0.81 mg | 0.79 mg | 0.65 mg | 0.5 mg | 0.4 mg | 0.35 mg | 0.51 mg | 0.42 mg |
| Magnesium | 45 mg | 63 mg | 9 mg | 19 mg | 31 mg | 27 mg | 14 mg | 13 mg | 19 mg | 20 mg | 48 mg | 11 mg | 10 mg | 16 mg | 11 mg | 10 mg | 14 mg | 11 mg | 15 mg | 1 mg | 10 mg | 25 mg | 7 mg | 26 mg | 7 mg | 18 mg | 16 mg | 39 mg | 48 mg | 53 mg | 39 mg | 14 mg | 5 mg | 12 mg | 12 mg | 24 mg | 33 mg | 29 mg | 18 mg | 15 mg | 6 mg | 23 mg | 20 mg |
| Potassium | 486 mg | 429 mg | 74 mg | 271 mg | 442 mg | 290 mg | 251 mg | 176 mg | 288 mg | 342 mg | 493 mg | 151 mg | 272 mg | 320 mg | 263 mg | 77 mg | 153 mg | 188 mg | 360 mg | 12 mg | 100 mg | 211 mg | 73 mg | 473 mg | 116 mg | 215 mg | 234 mg | 499 mg | 354 mg | 721 mg | 723 mg | 394 mg | 121 mg | 270 mg | 109 mg | 167 mg | 438 mg | 136 mg | 395 mg | 254 mg | 223 mg | 255 mg | 295 mg |
References