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Seeds of Light Foundation

Nutrition Tables for Vegetarians.

VEGETABLES.

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Food per 100g Calories
per
100g
Protein
g
Fat
g
Carbohydrate
g
Water
g
Calcium
mg
Iron
mg
Sodium mg Retinol / Carotene
equiv
(vit A) ug
Thiamin (vit B)
mg
Riboflavin (vit B)
mg

Nicotinic Acid
(vit B)
mg

Ascorbic Acid
(vit C)
mg
Artichokes  

Globe, baked.

 
0.5
Tr.
1.2
36.3
18.7
0.21
6.4
0.20
0.01
80

Jerusalem, boiled.

 
1.6
Tr.
3.2
80.2
30.3
0.41
2.6
0.20
Tr.
5
Asparagus  

Cooked.

 
3.4
Tr.
1.1
46.2
25.8
0.89
1.7
0.5
0.10
0.08
0.8
20
Beans  

Baked, canned.

 
6.0
0.4
17.3
69.6
61.6
2.05
(591)

Broad, boiled.

 
4.1
Tr.
7.1
83.7
21.2
0.98
19.6
0.04
3.0
15

Butter, raw.

 
19.2
Tr.
49.8
11.6
84.8
5.92
61.5
0.45
0.13
2.5
0

Butter, soaked 24hrs, boiled 2hrs.

 
7.1
Tr.
17.1
70.5
18.7
1.67
16.2

French, boiled.

 
0.8
Tr.
1.1
95.5
38.6
0.59
3.4
0.5
0.04
0.07
0.3
5

Haricot, raw.

 
21.4
Tr.
45.5
11.3
180.0
6.65
43.2
0.45
0.13
2.5
0

Haricot, soaked 24hrs, boiled 2hrs.

 
6.6
Tr.
16.6
69.6
64.5
2.50
15.0

Runner, raw.

 
1.1
Tr.
2.9
91.6
33.3
0.74
6.5
0.3
0.05
0.10
0.9
20

Runner, boiled.

 
0.8
Tr.
0.9
93.6
25.6
0.59
3.3
0.3
0.03
0.07
0.5
5
Beetroot.   Protein
g
Fat
g
Carbohydrate
g
Water
g
Calcium
mg
Iron
mg
Sodium mg Retinol / Carotene
equiv
(vit A) ug
Thiamin (vit B)
mg
Riboflavin (vit B)
mg

Nicotinic Acid
(vit B)
mg

Ascorbic Acid
(vit C)
mg
Raw.  
1.3
Tr.
6.0
87.1
24.9
0.37
84.0
Tr.
0.03
0.05
0.1
6
Cooked.  
1.8
Tr.
9.9
82.7
30.0
0.70
64.0
Tr.
0.02
0.04
0.06
5
Broccoli.  
Tops.  
3.1
Tr.
0.4
90.8
160.0
1.52
6.8
2.5
0.06
0.20
0.6
40
Brussel Sprouts.  
Cooked.  
2.4
Tr.
1.7
90.8
27.1
0.63
7.7
0.4
0.06
0.4
35
Cabbage.  
Red, raw.  
1.7
Tr.
3.5
89.7
53.2
0.57
31.6
0.3
0.06
0.05
0.25
60
Savoy, raw.  
3.3
Tr.
3.3
89.9
75.0
0.90
22.5
0.3
0.06
0.05
0.25
60
Savoy, cooked.  
1.3
Tr.
1.1
95.7
52.5
0.72
8.1
0.3
0.03
0.03
0.15
20
Spring, cooked.  
1.1
Tr.
0.8
96.6
30.0
0.45
12.3
0.3
0.03
0.03
0.15
20
Winter, raw.  
2.2
Tr.
3.8
90.6
72.3
1.23
28.4
0.3
0.06
0.05
0.25
60
Carrots.  
Old, raw.  
0.7
Tr.
5.4
89.8
48.0
0.56
95.0
12.0
0.06
0.05
0.6
6
Old, cooked.  
0.6
Tr.
4.3
91.5
36.9
0.37
50.0
12.0
0.05
0.04
0.4
4
Young, cooked.  
0.9
Tr.
4.5
81.1
28.8
0.43
22.5
6.0
0.05
0.04
0.4
4
Canned.  
0.7
Tr.
4.4
91.2
26.6
1.28
(278)
7.0
0.04
0.02
0.3
3
Cauliflower.   Protein
g
Fat
g
Carbohydrate
g
Water
g
Calcium
mg
Iron
mg
Sodium mg Retinol / Carotene
equiv
(vit A) ug
Thiamin (vit B)
mg
Riboflavin (vit B)
mg

Nicotinic Acid
(vit B)
mg

Ascorbic Acid
(vit C)
mg
Raw.  
3.4
Tr.
2.8
89.1
18.1
0.58
10.4
0.03
0.10
0.10
0.6
70
Cooked.  
1.5
Tr.
1.2
94.9
23.0
0.48
11.4
0.03
0.06
0.06
0.4
20
Celeriac.  
Cooked.  
1.6
Tr.
2.0
90.2
46.5
0.84
28.2
Celery.  
Raw,  
0.9
Tr.
1.3
935.
52.2
0.61
137.0
0.03
0.03
0.3
7
Cooked.  
0.6
Tr.
0.7
95.7
52.0
0.43
66.5
0.02
0.02
0.2
5
Chicory.  
Raw.  
0.8
Tr.
1.5
96.2
18.4
0.69
7.3
Cucumber.  
0.6
Tr.
1.8
96.4
22.8
0.30
13.0
0.04
0.04
0.2
8
Egg Plant.  
Raw.  
0.7
Tr.
3.1
93.4
10.4
0.39
2.5
Endive.  
Raw.  
1.8
Tr.
1.0
93.7
43.9
2.77
10.1
2.0
0.06
0.10
12
Horseradish.  
Raw.  
4.5
Tr.
11.0
74.7
119.0
2.03
7.9
0.06
120
Leeks.   Protein
g
Fat
g
Carbohydrate
g
Water
g
Calcium
mg
Iron
mg
Sodium mg Retinol / Carotene
equiv
(vit A) ug
Thiamin (vit B)
mg
Riboflavin (vit B)
mg

Nicotinic Acid
(vit B)
mg

Ascorbic Acid
(vit C)
mg
Raw.  
1.9
Tr.
6.0
86.0
62.7
1.12
8.8
0.04
0.10
0.6
18
Cooked.  
1.8
Tr.
4.6
90.8
60.5
2.00
6.4
0.04
0.07
0.4
15
Lentils.  
Raw.  
23.8
Tr.
53.2
12.2
38.6
7.62
36.0
Tr.
0.50
0.25
2.5
0
Soaked 24hrs then cooked.  
6.8
Tr.
18.3
71.9
10.5
2.20
9.4
Lettuce.  
1.1
Tr.
1.8
95.2
25.9
0.73
3.1
1.0
0.07
0.08
0.3
15
Marrow.  
Cooked  
0.4
Tr.
1.4
97.8
13.6
0.22
1.2
Tr.
0.2
2
Mushrooms.  
Raw.  
1.8
Tr.
0
91.5
2.9
1.03
9.1
0.10
0.40
4.0
3
Fried in oil.  
2.2
22.3
0
64.2
3.5
1.25
11.0
0.35
3.5
1
Mustard and Cress.  
1.6
Tr.
0.9
92.5
65.9
4.54
19.0
5.0
80
Onions.  
Raw.  
0.9
Tr.
5.2
92.8
31.2
0.30
10.2
0.03
0.05
0.2
10
Cooked.  
0.6
Tr.
2.7
96.6
24.4
0.25
6.6
0.02
0.04
0.1
6
Fried in oil.  
1.8
33.3
10.1
42.0
61.0
0.59
20.0
Spring, raw.  
0.9
Tr.
8.5
86.8
135.0
1.24
13.0
Tr.
25
Parsley.   Protein
g
Fat
g
Carbohydrate
g
Water
g
Calcium
mg
Iron
mg
Sodium mg Retinol / Carotene
equiv
(vit A) ug
Thiamin (vit B)
mg
Riboflavin (vit B)
mg

Nicotinic Acid
(vit B)
mg

Ascorbic Acid
(vit C)
mg
Raw.  
5.2
Tr.
Tr.
78.7
325.0
8.00
33.0
8.0
0.15
0.30
1.0
150
Parsnips.  
Raw.  
1.7
Tr.
11.3
82.5
54.8
0.57
16.5
Tr.
0.10
1.0
15
Cooked.  
1.3
Tr.
13.5
83.2
35.5
0.45
4.1
Tr.
0.07
0.7
10
Peas.  
Fresh, raw.  
5.8
Tr.
10.6
78.5
15.1
1.88
0.5
0.30
0.32
0.15
2.5
25
Fresh, cooked.  
5.0
Tr.
7.7
80.0
12.6
1.22
Tr.
0.30
0.25
0.11
1.5
15
Dried, raw.  
21.5
Tr.
50.0
13.3
60.8
4.73
37.9
0.25
0.60
0.30
3.0
Tr.
Dried, soaked, cooked.  
6.9
Tr.
19.1
70.3
24.4
1.44
12.6
0.08
0.11
0.07
1.0
Tr.
Split, soaked, cooked.  
8.3
Tr.
21.9
67.3
10.8
1.74
14.2
Canned.  
5.9
Tr.
16.5
72.7
25.7
1.87
(260)
0.30
0.12
0.07
1.2
10
Potatoes.  
Old, cooked.  
1.4
Tr.
19.7
80.5
4.3
0.48
3.4
Tr.
0.08
0.03
0.8
Old, mashed with marg and milk.  
1.5
5.0
18.0
76.9
11.7
0.45
(24)
Old, baked in skins.  
2.5
Tr.
25.0
71.0
9.2
0.90
7.8
Tr.
0.10
0.04
1.2
Old, roast in shallow oil.  
2.8
1.0
27.3
64.3
10.1
0.99
8.6
Old, chips.  
3.8
9.0
37.3
47.0
13.8
1.35
11.7
Tr.
0.10
0.04
1.2
New, cooked.  
1.6
Tr.
18.3
78.8
5.0
0.46
40.5
Potato Crisps.  
5.9
37.6
49.3
4.8
37.0
4.08
35.2
Pumpkin.   Protein
g
Fat
g
Carbohydrate
g
Water
g
Calcium
mg
Iron
mg
Sodium mg Retinol / Carotene
equiv
(vit A) ug
Thiamin (vit B)
mg
Riboflavin (vit B)
mg

Nicotinic Acid
(vit B)
mg

Ascorbic Acid
(vit C)
mg
Raw.  
0.6
Tr.
3.4
94.7
39.0
0.39
1.3
1.5
0.04
0.04
0.4
0
Radishes.  
1.0
Tr.
2.8
93.3
43.7
1.88
59.0
Tr.
0.04
0.02
0.2
25
Salsify.  
Cooked.  
1.9
Tr.
2.8
81.2
60.0
1.23
8.4
Seakale.  
Cooked.  
1.4
Tr.
0.6
95.6
47.8
0.60
3.9
Spinach.  
Cooked.  
5.1
Tr.
1.4
85.1
595.0
4.00
123.0
6.0
0.07
0.15
0.4
25
Spring Greens.  
Cooked.  
1.7
Tr.
0.9
93.6
86.0
1.33
10.3
Swedes.  
Raw  
1.1
Tr.
4.3
91.4
56.4
0.35
52.2
Tr.
0.06
0.04
1.2
25
Cooked.  
0.9
Tr.
3.8
91.6
41.5
0.29
14.4
Tr.
0.04
0.03
0.8
17
Sweet Potatoes.  
Cooked.  
1.1
Tr.
20.1
72.0
20.5
0.62
17.8
Tomatoes.   Protein
g
Fat
g
Carbohydrate
g
Water
g
Calcium
mg
Iron
mg
Sodium mg Retinol / Carotene
equiv
(vit A) ug
Thiamin (vit B)
mg
Riboflavin (vit B)
mg

Nicotinic Acid
(vit B)
mg

Ascorbic Acid
(vit C)
mg
Raw.  
0.9
Tr.
2.8
93.4
13.3
0.43
2.8
0.7
0.06
0.04
0.6
20
Fried in oil.  
1.0
5.9
3.3
86.5
15.4
0.50
3.3
Turnips.  
Raw.  
0.8
Tr.
3.8
93.3
58.8
0.37
58.0
0
0.04
0.05
0.6
25
Cooked.  
0.7
Tr.
2.3
94.5
55.0
0.35
28.3
0.03
0.04
0.4
17
Tops.  
2.7
Tr.
0.1
92.8
98.0
3.08
6.7
6.0
0.06
0.20
0.5
40
Watercress.  
2.9
Tr.
0.7
91.1
222.0
1.62
60.0
3.0
0.10
0.6
60

Tr. - means trace to low to be meaningful.

() - The figures in brackets refer to elements in salts etc, that have been added in the preparation process.


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