Detective lemon looking at nutritional values for common vegan foods

Find Nutritional Values For Common Vegan Foods

Use this section to learn about nutrients in vegan foods.
Find information on carbohydrates, protein, calcium, iron, fats, vitamins & more.

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Wholewheat Bread Slice

Grains
Wholewheat Bread Slice
Serving size
1 slice
Amount per serving
Calories
23
% Daily Value
Total Fat
0.3
g
Saturated Fat
0.0
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
12.5
mg
1
%
Total Carbs
3.9
g
Dietary Fiber
0.7
g
3
%
Protein
0.8
g
Vitamin C
0.0
mg
0
%
Calcium
2
mg
0
%
Iron
0.2
mg
1
%
Potassium
22.7
mg
1
%
Zinc
0.2
mg
2
%
Niacin
0.3
mg
2
%
More nutritional info
on
Wholewheat Bread Slice

Zucchini

Vegetables
Zucchini
Serving size
1 unit cooked
Amount per serving
Calories
23
% Daily Value
Total Fat
0.4
g
Saturated Fat
0.1
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
8.0
mg
1
%
Total Carbs
3.3
g
Dietary Fiber
1.6
g
6
%
Protein
1.0
g
Vitamin C
6.2
mg
7
%
Calcium
31
mg
3
%
Iron
0.4
mg
2
%
Potassium
215.8
mg
8
%
Zinc
0.4
mg
6
%
Niacin
0.6
mg
4
%
More nutritional info
on
Zucchini

Green Bean

Legumes
Green Bean
Serving size
1 cup cooked
Amount per serving
Calories
38
% Daily Value
Total Fat
0.2
g
Saturated Fat
0.1
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
10.0
mg
1
%
Total Carbs
4.6
g
Dietary Fiber
4.1
g
16
%
Protein
2.0
g
Vitamin C
5.5
mg
6
%
Calcium
57
mg
6
%
Iron
0.9
mg
5
%
Potassium
213.3
mg
8
%
Zinc
0.3
mg
4
%
Niacin
0.5
mg
3
%
More nutritional info
on
Green Bean

Asparagus

Vegetables
Asparagus
Serving size
1 unit cooked
Amount per serving
Calories
3
% Daily Value
Total Fat
0.0
g
Saturated Fat
0.0
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
33.0
mg
2
%
Total Carbs
0.3
g
Dietary Fiber
0.3
g
1
%
Protein
0.4
g
Vitamin C
1.2
mg
1
%
Calcium
4
mg
0
%
Iron
0.1
mg
1
%
Potassium
33.5
mg
1
%
Zinc
0.1
mg
1
%
Niacin
0.2
mg
1
%
More nutritional info
on
Asparagus

Artichoke

Vegetables
Artichoke
Serving size
1 unit
Amount per serving
Calories
64
% Daily Value
Total Fat
0.4
g
Saturated Fat
0.1
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
38.0
mg
3
%
Total Carbs
3.9
g
Dietary Fiber
10.3
g
41
%
Protein
3.4
g
Vitamin C
8.9
mg
10
%
Calcium
25
mg
3
%
Iron
0.7
mg
4
%
Potassium
340.8
mg
13
%
Zinc
0.5
mg
6
%
Niacin
1.3
mg
8
%
More nutritional info
on
Artichoke

Radish

Vegetables
Radish
Serving size
1 unit
Amount per serving
Calories
18
% Daily Value
Total Fat
0.1
g
Saturated Fat
0.0
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
44.1
mg
3
%
Total Carbs
2.0
g
Dietary Fiber
1.8
g
7
%
Protein
0.8
g
Vitamin C
16.7
mg
19
%
Calcium
28
mg
3
%
Iron
0.4
mg
2
%
Potassium
263.3
mg
10
%
Zinc
0.3
mg
4
%
Niacin
0.3
mg
2
%
More nutritional info
on
Radish

Parsley

Vegetables
Parsley
Serving size
1/2 cup chopped
Amount per serving
Calories
11
% Daily Value
Total Fat
0.2
g
Saturated Fat
0.0
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
16.8
mg
1
%
Total Carbs
0.9
g
Dietary Fiber
1.0
g
4
%
Protein
0.9
g
Vitamin C
39.9
mg
44
%
Calcium
41
mg
4
%
Iron
1.9
mg
10
%
Potassium
166.2
mg
6
%
Zinc
0.3
mg
4
%
Niacin
0.4
mg
2
%
More nutritional info
on
Parsley

White Onion

Starchy Vegetables
White Onion
Serving size
1 unit
Amount per serving
Calories
47
% Daily Value
Total Fat
0.1
g
Saturated Fat
0.0
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
4.7
mg
0
%
Total Carbs
8.9
g
Dietary Fiber
2.0
g
8
%
Protein
1.3
g
Vitamin C
8.7
mg
10
%
Calcium
27
mg
3
%
Iron
0.2
mg
1
%
Potassium
170.8
mg
7
%
Zinc
0.2
mg
2
%
Niacin
0.1
mg
1
%
More nutritional info
on
White Onion

Mushrooms

Vegetables
Mushrooms
Serving size
1 cup
Amount per serving
Calories
15
% Daily Value
Total Fat
0.2
g
Saturated Fat
0.0
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
3.5
mg
0
%
Total Carbs
1.6
g
Dietary Fiber
0.7
g
3
%
Protein
2.2
g
Vitamin C
1.5
mg
2
%
Calcium
2
mg
0
%
Iron
0.4
mg
2
%
Potassium
222.6
mg
9
%
Zinc
0.4
mg
5
%
Niacin
2.5
mg
16
%
More nutritional info
on
Mushrooms

Kohlrabi

Vegetables
Kohlrabi
Serving size
1 unit
Amount per serving
Calories
29
% Daily Value
Total Fat
0.1
g
Saturated Fat
0.0
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
21.4
mg
1
%
Total Carbs
2.8
g
Dietary Fiber
3.9
g
15
%
Protein
1.8
g
Vitamin C
66.3
mg
74
%
Calcium
26
mg
3
%
Iron
0.4
mg
2
%
Potassium
374.5
mg
14
%
Zinc
0.0
mg
0
%
Niacin
0.4
mg
3
%
More nutritional info
on
Kohlrabi

Garlic

Vegetables
Garlic
Serving size
1 unit
Amount per serving
Calories
4
% Daily Value
Total Fat
0.0
g
Saturated Fat
0.0
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
0.5
mg
0
%
Total Carbs
0.9
g
Dietary Fiber
0.1
g
0
%
Protein
0.2
g
Vitamin C
0.9
mg
1
%
Calcium
5
mg
1
%
Iron
0.1
mg
0
%
Potassium
12.0
mg
0
%
Zinc
0.0
mg
0
%
Niacin
0.0
mg
0
%
More nutritional info
on
Garlic

Cucumber

Vegetables
Cucumber
Serving size
1 unit
Amount per serving
Calories
12
% Daily Value
Total Fat
0.1
g
Saturated Fat
0.0
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
1.6
mg
0
%
Total Carbs
2.5
g
Dietary Fiber
0.4
g
2
%
Protein
0.5
g
Vitamin C
2.3
mg
3
%
Calcium
13
mg
1
%
Iron
0.2
mg
1
%
Potassium
118.0
mg
5
%
Zinc
0.2
mg
2
%
Niacin
0.1
mg
0
%
More nutritional info
on
Cucumber

Butternut Squash

Vegetables
Butternut Squash
Serving size
1 cup diced
Amount per serving
Calories
48
% Daily Value
Total Fat
0.1
g
Saturated Fat
0.0
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
4.8
mg
0
%
Total Carbs
12.6
g
Dietary Fiber
3.8
g
15
%
Protein
1.1
g
Vitamin C
18.1
mg
20
%
Calcium
49
mg
5
%
Iron
0.7
mg
4
%
Potassium
340.8
mg
13
%
Zinc
0.2
mg
2
%
Niacin
1.2
mg
7
%
More nutritional info
on
Butternut Squash

Spinach

Vegetables
Spinach
Serving size
1/2 cup cooked
Amount per serving
Calories
32
% Daily Value
Total Fat
0.4
g
Saturated Fat
0.1
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
79.0
mg
5
%
Total Carbs
1.9
g
Dietary Fiber
3.4
g
13
%
Protein
4.1
g
Vitamin C
13.6
mg
15
%
Calcium
189
mg
19
%
Iron
5.0
mg
28
%
Potassium
649.6
mg
25
%
Zinc
1.1
mg
13
%
Niacin
0.7
mg
4
%
More nutritional info
on
Spinach

Kale

Vegetables
Kale
Serving size
1 leaf
Amount per serving
Calories
5
% Daily Value
Total Fat
0.1
g
Saturated Fat
0.0
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
4.2
mg
0
%
Total Carbs
1.0
g
Dietary Fiber
0.4
g
2
%
Protein
0.5
g
Vitamin C
13.2
mg
15
%
Calcium
17
mg
2
%
Iron
0.2
mg
1
%
Potassium
54.0
mg
2
%
Zinc
0.1
mg
1
%
Niacin
0.1
mg
1
%
More nutritional info
on
Kale

Goji Berry

Fruits
Goji Berry
Serving size
3 tbsp
Amount per serving
Calories
59
% Daily Value
Total Fat
0.1
g
Saturated Fat
0.0
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
50.1
mg
3
%
Total Carbs
10.8
g
Dietary Fiber
2.2
g
9
%
Protein
2.4
g
Vitamin C
8.1
mg
9
%
Calcium
32
mg
3
%
Iron
1.1
mg
6
%
Potassium
0.0
mg
0
%
Zinc
0.0
mg
0
%
Niacin
0.0
mg
0
%
More nutritional info
on
Goji Berry

Raspberry

Fruits
Raspberry
Serving size
1 cup
Amount per serving
Calories
70
% Daily Value
Total Fat
0.9
g
Saturated Fat
0.0
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
1.3
mg
0
%
Total Carbs
7.3
g
Dietary Fiber
8.7
g
35
%
Protein
1.6
g
Vitamin C
35.1
mg
39
%
Calcium
34
mg
3
%
Iron
0.9
mg
5
%
Potassium
202.3
mg
8
%
Zinc
0.6
mg
7
%
Niacin
0.8
mg
5
%
More nutritional info
on
Raspberry

Blueberry

Fruits
Blueberry
Serving size
1 cup
Amount per serving
Calories
83
% Daily Value
Total Fat
0.5
g
Saturated Fat
0.0
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
1.5
mg
0
%
Total Carbs
17.5
g
Dietary Fiber
3.5
g
14
%
Protein
1.1
g
Vitamin C
14.1
mg
16
%
Calcium
9
mg
1
%
Iron
0.4
mg
2
%
Potassium
111.7
mg
4
%
Zinc
0.2
mg
3
%
Niacin
0.6
mg
4
%
More nutritional info
on
Blueberry

Pomegranate

Fruits
Pomegranate
Serving size
half
Amount per serving
Calories
117
% Daily Value
Total Fat
1.6
g
Saturated Fat
0.2
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
4.2
mg
0
%
Total Carbs
20.7
g
Dietary Fiber
5.6
g
23
%
Protein
2.4
g
Vitamin C
14.4
mg
16
%
Calcium
14
mg
1
%
Iron
0.4
mg
2
%
Potassium
332.8
mg
13
%
Zinc
0.5
mg
6
%
Niacin
0.4
mg
3
%
More nutritional info
on
Pomegranate

Plum

Fruits
Plum
Serving size
1 unit
Amount per serving
Calories
33
% Daily Value
Total Fat
0.2
g
Saturated Fat
0.0
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
0.0
mg
0
%
Total Carbs
8.2
g
Dietary Fiber
1.0
g
4
%
Protein
0.5
g
Vitamin C
6.8
mg
8
%
Calcium
4
mg
0
%
Iron
0.1
mg
1
%
Potassium
113.0
mg
4
%
Zinc
0.1
mg
1
%
Niacin
0.3
mg
2
%
More nutritional info
on
Plum

Persimmon

Fruits
Persimmon
Serving size
1 unit
Amount per serving
Calories
91
% Daily Value
Total Fat
0.2
g
Saturated Fat
0.0
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
1.3
mg
0
%
Total Carbs
19.5
g
Dietary Fiber
4.7
g
19
%
Protein
0.8
g
Vitamin C
9.8
mg
11
%
Calcium
10
mg
1
%
Iron
0.2
mg
1
%
Potassium
209.3
mg
8
%
Zinc
0.1
mg
2
%
Niacin
0.1
mg
1
%
More nutritional info
on
Persimmon

Peach

Fruits
Peach
Serving size
1 unit
Amount per serving
Calories
46
% Daily Value
Total Fat
0.3
g
Saturated Fat
0.0
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
0.0
mg
0
%
Total Carbs
9.5
g
Dietary Fiber
1.8
g
7
%
Protein
1.1
g
Vitamin C
7.8
mg
9
%
Calcium
7
mg
1
%
Iron
0.3
mg
2
%
Potassium
224.2
mg
9
%
Zinc
0.2
mg
3
%
Niacin
1.0
mg
6
%
More nutritional info
on
Peach

Grapefruit

Fruits
Grapefruit
Serving size
1 cup
Amount per serving
Calories
98
% Daily Value
Total Fat
0.2
g
Saturated Fat
0.1
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
2.8
mg
0
%
Total Carbs
24.4
g
Dietary Fiber
1.3
g
5
%
Protein
1.0
g
Vitamin C
4.5
mg
5
%
Calcium
14
mg
1
%
Iron
0.5
mg
3
%
Potassium
271.2
mg
10
%
Zinc
0.1
mg
1
%
Niacin
0.3
mg
2
%
More nutritional info
on
Grapefruit

Cherry

Fruits
Cherry
Serving size
1 cup
Amount per serving
Calories
87
% Daily Value
Total Fat
0.3
g
Saturated Fat
0.1
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
0.0
mg
0
%
Total Carbs
19.2
g
Dietary Fiber
2.9
g
12
%
Protein
1.5
g
Vitamin C
9.7
mg
11
%
Calcium
18
mg
2
%
Iron
0.5
mg
3
%
Potassium
306.4
mg
12
%
Zinc
0.1
mg
1
%
Niacin
0.2
mg
1
%
More nutritional info
on
Cherry

Avocado

Vegetables
Avocado
Serving size
half
Amount per serving
Calories
91
% Daily Value
Total Fat
8.4
g
Saturated Fat
1.2
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
4.0
mg
0
%
Total Carbs
1.0
g
Dietary Fiber
3.8
g
15
%
Protein
1.1
g
Vitamin C
5.7
mg
6
%
Calcium
7
mg
1
%
Iron
0.3
mg
2
%
Potassium
276.5
mg
11
%
Zinc
0.4
mg
5
%
Niacin
1.0
mg
6
%
More nutritional info
on
Avocado

Apricot

Fruits
Apricot
Serving size
1 unit
Amount per serving
Calories
15
% Daily Value
Total Fat
0.1
g
Saturated Fat
0.0
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
0.3
mg
0
%
Total Carbs
2.9
g
Dietary Fiber
0.6
g
3
%
Protein
0.4
g
Vitamin C
3.2
mg
4
%
Calcium
4
mg
0
%
Iron
0.1
mg
1
%
Potassium
82.9
mg
3
%
Zinc
0.1
mg
1
%
Niacin
0.2
mg
1
%
More nutritional info
on
Apricot

Pumpkin Seed

Nuts & Seeds
Pumpkin Seed
Serving size
1 tbsp
Amount per serving
Calories
21
% Daily Value
Total Fat
1.8
g
Saturated Fat
0.3
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
0.3
mg
0
%
Total Carbs
0.2
g
Dietary Fiber
0.2
g
1
%
Protein
1.1
g
Vitamin C
0.1
mg
0
%
Calcium
2
mg
0
%
Iron
0.3
mg
2
%
Potassium
29.9
mg
1
%
Zinc
0.3
mg
4
%
Niacin
0.2
mg
1
%
More nutritional info
on
Pumpkin Seed

Split Pea

Legumes
Split Pea
Serving size
1 cup cooked
Amount per serving
Calories
234
% Daily Value
Total Fat
0.8
g
Saturated Fat
0.1
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
15.0
mg
1
%
Total Carbs
25.5
g
Dietary Fiber
16.4
g
66
%
Protein
16.6
g
Vitamin C
0.8
mg
1
%
Calcium
28
mg
3
%
Iron
2.6
mg
14
%
Potassium
720.0
mg
28
%
Zinc
2.0
mg
25
%
Niacin
1.8
mg
11
%
More nutritional info
on
Split Pea

Walnut

Nuts & Seeds
Walnut
Serving size
5 halves
Amount per serving
Calories
90
% Daily Value
Total Fat
9.0
g
Saturated Fat
0.8
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
0.3
mg
0
%
Total Carbs
1.0
g
Dietary Fiber
0.9
g
4
%
Protein
2.1
g
Vitamin C
0.2
mg
0
%
Calcium
14
mg
1
%
Iron
0.4
mg
2
%
Potassium
60.6
mg
2
%
Zinc
0.4
mg
5
%
Niacin
0.2
mg
1
%
More nutritional info
on
Walnut

Macadamia Nut

Nuts & Seeds
Macadamia Nut
Serving size
6 units
Amount per serving
Calories
112
% Daily Value
Total Fat
11.9
g
Saturated Fat
1.9
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
55.1
mg
4
%
Total Carbs
0.8
g
Dietary Fiber
1.2
g
5
%
Protein
1.2
g
Vitamin C
0.1
mg
0
%
Calcium
11
mg
1
%
Iron
0.4
mg
2
%
Potassium
56.6
mg
2
%
Zinc
0.2
mg
3
%
Niacin
0.4
mg
2
%
More nutritional info
on
Macadamia Nut

Soy Bean (Dry)

Legumes
Soy Bean (Dry)
Serving size
1 cup cooked
Amount per serving
Calories
241
% Daily Value
Total Fat
12.5
g
Saturated Fat
1.8
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
2.0
mg
0
%
Total Carbs
5.4
g
Dietary Fiber
8.4
g
34
%
Protein
23.2
g
Vitamin C
2.4
mg
3
%
Calcium
143
mg
14
%
Iron
7.2
mg
40
%
Potassium
716.8
mg
28
%
Zinc
1.6
mg
20
%
Niacin
0.6
mg
3
%
More nutritional info
on
Soy Bean (Dry)

Red Bean (Kidney)

Legumes
Red Bean (Kidney)
Serving size
1 cup cooked
Amount per serving
Calories
128
% Daily Value
Total Fat
0.8
g
Saturated Fat
0.2
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
31.0
mg
2
%
Total Carbs
35.5
g
Dietary Fiber
19.3
g
77
%
Protein
13.8
g
Vitamin C
1.5
mg
2
%
Calcium
87
mg
9
%
Iron
3.9
mg
22
%
Potassium
820.3
mg
32
%
Zinc
1.8
mg
23
%
Niacin
0.6
mg
4
%
More nutritional info
on
Red Bean (Kidney)

Hamp Seed

Nuts & Seeds
Hamp Seed
Serving size
1 tbsp
Amount per serving
Calories
55
% Daily Value
Total Fat
4.9
g
Saturated Fat
0.5
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
0.5
mg
0
%
Total Carbs
1.3
g
Dietary Fiber
0.4
g
2
%
Protein
3.2
g
Vitamin C
0.0
mg
0
%
Calcium
7
mg
1
%
Iron
0.8
mg
4
%
Potassium
120.0
mg
5
%
Zinc
1.0
mg
12
%
Niacin
0.9
mg
6
%
More nutritional info
on
Hamp Seed

Chickpea

Legumes
Chickpea
Serving size
1 cup cooked
Amount per serving
Calories
279
% Daily Value
Total Fat
4.4
g
Saturated Fat
0.5
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
11.9
mg
1
%
Total Carbs
46.6
g
Dietary Fiber
12.9
g
52
%
Protein
15.1
g
Vitamin C
2.2
mg
2
%
Calcium
83
mg
8
%
Iron
4.9
mg
27
%
Potassium
494.7
mg
19
%
Zinc
2.6
mg
33
%
Niacin
0.9
mg
6
%
More nutritional info
on
Chickpea

Tahini

Nuts & Seeds
Tahini
Serving size
1 tbsp
Amount per serving
Calories
93
% Daily Value
Total Fat
8.3
g
Saturated Fat
1.3
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
4.3
mg
0
%
Total Carbs
0.5
g
Dietary Fiber
2.2
g
9
%
Protein
3.2
g
Vitamin C
0.0
mg
0
%
Calcium
132
mg
13
%
Iron
1.1
mg
6
%
Potassium
80.1
mg
3
%
Zinc
0.8
mg
9
%
Niacin
0.7
mg
4
%
More nutritional info
on
Tahini

Almond

Nuts & Seeds
Almond
Serving size
9 nuts
Amount per serving
Calories
78
% Daily Value
Total Fat
6.7
g
Saturated Fat
0.5
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
0.1
mg
0
%
Total Carbs
1.2
g
Dietary Fiber
1.7
g
7
%
Protein
2.9
g
Vitamin C
0.0
mg
0
%
Calcium
36
mg
4
%
Iron
0.5
mg
3
%
Potassium
99.0
mg
4
%
Zinc
0.4
mg
5
%
Niacin
0.5
mg
3
%
More nutritional info
on
Almond

Tomato

Vegetables
Tomato
Serving size
1 average unit
Amount per serving
Calories
29
% Daily Value
Total Fat
0.3
g
Saturated Fat
0.0
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
8.0
mg
1
%
Total Carbs
4.3
g
Dietary Fiber
1.9
g
8
%
Protein
1.4
g
Vitamin C
21.9
mg
24
%
Calcium
16
mg
2
%
Iron
0.4
mg
2
%
Potassium
379.2
mg
15
%
Zinc
0.3
mg
3
%
Niacin
1.0
mg
6
%
More nutritional info
on
Tomato

Tofu

Legumes
Tofu
Serving size
3.5 oz (100 g)
Amount per serving
Calories
206
% Daily Value
Total Fat
12.0
g
Saturated Fat
0.9
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
24.2
mg
2
%
Total Carbs
4.4
g
Dietary Fiber
2.7
g
11
%
Protein
20.1
g
Vitamin C
0.0
mg
0
%
Calcium
85
mg
9
%
Iron
2.7
mg
15
%
Potassium
515.6
mg
20
%
Zinc
1.6
mg
20
%
Niacin
0.7
mg
4
%
More nutritional info
on
Tofu

Sweet Potato

Starchy Vegetables
Sweet Potato
Serving size
1 unit baked
Amount per serving
Calories
112
% Daily Value
Total Fat
0.2
g
Saturated Fat
0.0
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
55.0
mg
4
%
Total Carbs
21.5
g
Dietary Fiber
4.1
g
16
%
Protein
2.5
g
Vitamin C
24.2
mg
27
%
Calcium
47
mg
5
%
Iron
0.9
mg
5
%
Potassium
586.5
mg
23
%
Zinc
0.4
mg
5
%
Niacin
1.8
mg
11
%
More nutritional info
on
Sweet Potato

Sunflower Seed

Nuts & Seeds
Sunflower Seed
Serving size
1/2 cup
Amount per serving
Calories
409
% Daily Value
Total Fat
36.0
g
Saturated Fat
3.1
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
6.3
mg
0
%
Total Carbs
8.0
g
Dietary Fiber
6.0
g
24
%
Protein
14.5
g
Vitamin C
1.0
mg
1
%
Calcium
55
mg
5
%
Iron
3.7
mg
20
%
Potassium
451.5
mg
17
%
Zinc
3.5
mg
44
%
Niacin
5.8
mg
36
%
More nutritional info
on
Sunflower Seed

Strawberry

Fruits
Strawberry
Serving size
3 units
Amount per serving
Calories
12
% Daily Value
Total Fat
0.1
g
Saturated Fat
0.0
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
0.4
mg
0
%
Total Carbs
2.0
g
Dietary Fiber
0.7
g
3
%
Protein
0.2
g
Vitamin C
21.2
mg
24
%
Calcium
6
mg
1
%
Iron
0.1
mg
1
%
Potassium
55.1
mg
2
%
Zinc
0.1
mg
1
%
Niacin
0.1
mg
1
%
More nutritional info
on
Strawberry

Red Cabbage

Vegetables
Red Cabbage
Serving size
1 cup
Amount per serving
Calories
37
% Daily Value
Total Fat
0.2
g
Saturated Fat
0.0
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
32.4
mg
2
%
Total Carbs
8.8
g
Dietary Fiber
2.5
g
10
%
Protein
1.7
g
Vitamin C
68.4
mg
76
%
Calcium
54
mg
5
%
Iron
1.0
mg
5
%
Potassium
291.6
mg
11
%
Zinc
0.3
mg
3
%
Niacin
0.5
mg
3
%
More nutritional info
on
Red Cabbage

Red Bellpepper

Vegetables
Red Bellpepper
Serving size
1 unit
Amount per serving
Calories
34
% Daily Value
Total Fat
0.3
g
Saturated Fat
0.0
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
4.4
mg
0
%
Total Carbs
4.3
g
Dietary Fiber
2.3
g
9
%
Protein
1.1
g
Vitamin C
139.2
mg
155
%
Calcium
8
mg
1
%
Iron
0.5
mg
3
%
Potassium
230.0
mg
9
%
Zinc
0.3
mg
3
%
Niacin
1.1
mg
7
%
More nutritional info
on
Red Bellpepper

Red apple

Fruits
Red apple
Serving size
1 unit
Amount per serving
Calories
76
% Daily Value
Total Fat
0.2
g
Saturated Fat
0.0
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
1.5
mg
0
%
Total Carbs
16.8
g
Dietary Fiber
3.5
g
14
%
Protein
0.4
g
Vitamin C
6.8
mg
8
%
Calcium
9
mg
1
%
Iron
0.2
mg
1
%
Potassium
157.3
mg
6
%
Zinc
0.1
mg
1
%
Niacin
0.1
mg
1
%
More nutritional info
on
Red apple

Quinoa

Grains
Quinoa
Serving size
1 cup cooked
Amount per serving
Calories
259
% Daily Value
Total Fat
4.3
g
Saturated Fat
0.5
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
5.0
mg
0
%
Total Carbs
40.2
g
Dietary Fiber
4.9
g
20
%
Protein
9.9
g
Vitamin C
0.0
mg
0
%
Calcium
44
mg
4
%
Iron
3.1
mg
17
%
Potassium
376.6
mg
14
%
Zinc
2.2
mg
27
%
Niacin
1.1
mg
7
%
More nutritional info
on
Quinoa

Pumpkin

Vegetables
Pumpkin
Serving size
1 cup mashed cooked
Amount per serving
Calories
50
% Daily Value
Total Fat
0.2
g
Saturated Fat
0.1
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
2.5
mg
0
%
Total Carbs
12.3
g
Dietary Fiber
2.8
g
11
%
Protein
1.8
g
Vitamin C
11.7
mg
13
%
Calcium
38
mg
4
%
Iron
1.4
mg
8
%
Potassium
575.0
mg
22
%
Zinc
0.6
mg
7
%
Niacin
1.0
mg
6
%
More nutritional info
on
Pumpkin

Potato

Starchy Vegetables
Potato
Serving size
1 baked
Amount per serving
Calories
116
% Daily Value
Total Fat
0.1
g
Saturated Fat
0.0
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
6.0
mg
0
%
Total Carbs
25.1
g
Dietary Fiber
1.9
g
8
%
Protein
2.5
g
Vitamin C
16.0
mg
18
%
Calcium
6
mg
1
%
Iron
0.4
mg
2
%
Potassium
488.9
mg
19
%
Zinc
0.4
mg
5
%
Niacin
1.7
mg
11
%
More nutritional info
on
Potato

Pistachio

Nuts & Seeds
Pistachio
Serving size
6 units
Amount per serving
Calories
18
% Daily Value
Total Fat
1.4
g
Saturated Fat
0.2
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
0.0
mg
0
%
Total Carbs
0.5
g
Dietary Fiber
0.3
g
1
%
Protein
0.6
g
Vitamin C
0.2
mg
0
%
Calcium
3
mg
0
%
Iron
0.1
mg
1
%
Potassium
32.6
mg
1
%
Zinc
0.1
mg
1
%
Niacin
0.0
mg
0
%
More nutritional info
on
Pistachio

Pecan

Nuts & Seeds
Pecan
Serving size
6 halves
Amount per serving
Calories
62
% Daily Value
Total Fat
6.5
g
Saturated Fat
0.6
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
0.0
mg
0
%
Total Carbs
0.4
g
Dietary Fiber
0.9
g
3
%
Protein
0.8
g
Vitamin C
0.1
mg
0
%
Calcium
6
mg
1
%
Iron
0.2
mg
1
%
Potassium
36.9
mg
1
%
Zinc
0.4
mg
5
%
Niacin
0.1
mg
1
%
More nutritional info
on
Pecan

Pear

Fruits
Pear
Serving size
1 unit
Amount per serving
Calories
64
% Daily Value
Total Fat
0.2
g
Saturated Fat
0.0
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
1.1
mg
0
%
Total Carbs
13.7
g
Dietary Fiber
3.5
g
14
%
Protein
0.4
g
Vitamin C
4.9
mg
5
%
Calcium
10
mg
1
%
Iron
0.2
mg
1
%
Potassium
131.1
mg
5
%
Zinc
0.1
mg
1
%
Niacin
0.2
mg
1
%
More nutritional info
on
Pear

Peanut Butter

Nuts & Seeds
Peanut Butter
Serving size
1 tbsp
Amount per serving
Calories
147
% Daily Value
Total Fat
12.6
g
Saturated Fat
2.6
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
114.8
mg
8
%
Total Carbs
3.4
g
Dietary Fiber
1.5
g
6
%
Protein
6.3
g
Vitamin C
0.0
mg
0
%
Calcium
11
mg
1
%
Iron
0.5
mg
3
%
Potassium
162.3
mg
6
%
Zinc
0.7
mg
9
%
Niacin
3.4
mg
21
%
More nutritional info
on
Peanut Butter

Pea

Legumes
Pea
Serving size
1 cup cooked
Amount per serving
Calories
148
% Daily Value
Total Fat
0.4
g
Saturated Fat
0.1
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
5.0
mg
0
%
Total Carbs
17.9
g
Dietary Fiber
9.8
g
39
%
Protein
9.5
g
Vitamin C
25.1
mg
28
%
Calcium
48
mg
5
%
Iron
2.7
mg
15
%
Potassium
478.8
mg
18
%
Zinc
2.1
mg
26
%
Niacin
3.6
mg
22
%
More nutritional info
on
Pea

Orange

Fruits
Orange
Serving size
1 unit
Amount per serving
Calories
87
% Daily Value
Total Fat
0.2
g
Saturated Fat
0.0
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
0.0
mg
0
%
Total Carbs
17.4
g
Dietary Fiber
4.5
g
18
%
Protein
1.7
g
Vitamin C
99.0
mg
110
%
Calcium
74
mg
7
%
Iron
0.2
mg
1
%
Potassium
336.7
mg
13
%
Zinc
0.1
mg
2
%
Niacin
0.5
mg
3
%
More nutritional info
on
Orange

Oat

Grains
Oat
Serving size
1 cup uncooked
Amount per serving
Calories
303
% Daily Value
Total Fat
5.2
g
Saturated Fat
0.9
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
4.8
mg
0
%
Total Carbs
46.1
g
Dietary Fiber
8.1
g
32
%
Protein
10.5
g
Vitamin C
0.0
mg
0
%
Calcium
42
mg
4
%
Iron
3.4
mg
19
%
Potassium
289.6
mg
11
%
Zinc
2.9
mg
36
%
Niacin
0.9
mg
6
%
More nutritional info
on
Oat

Mung Bean

Legumes
Mung Bean
Serving size
1 cup cooked
Amount per serving
Calories
208
% Daily Value
Total Fat
0.8
g
Saturated Fat
0.2
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
6.0
mg
0
%
Total Carbs
22.9
g
Dietary Fiber
15.2
g
61
%
Protein
14.0
g
Vitamin C
2.0
mg
2
%
Calcium
54
mg
5
%
Iron
2.8
mg
15
%
Potassium
528.0
mg
20
%
Zinc
1.7
mg
21
%
Niacin
1.1
mg
7
%
More nutritional info
on
Mung Bean

Melon

Fruits
Melon
Serving size
1 slice
Amount per serving
Calories
40
% Daily Value
Total Fat
0.2
g
Saturated Fat
0.1
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
18.9
mg
1
%
Total Carbs
8.6
g
Dietary Fiber
1.1
g
4
%
Protein
1.0
g
Vitamin C
43.3
mg
48
%
Calcium
11
mg
1
%
Iron
0.2
mg
1
%
Potassium
315.1
mg
12
%
Zinc
0.2
mg
3
%
Niacin
0.9
mg
5
%
More nutritional info
on
Melon

Lima Bean

Legumes
Lima Bean
Serving size
1 cup cooked
Amount per serving
Calories
161
% Daily Value
Total Fat
0.5
g
Saturated Fat
0.1
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
328.5
mg
22
%
Total Carbs
19.4
g
Dietary Fiber
9.9
g
39
%
Protein
10.9
g
Vitamin C
0.0
mg
0
%
Calcium
24
mg
2
%
Iron
3.4
mg
19
%
Potassium
712.1
mg
27
%
Zinc
1.3
mg
17
%
Niacin
0.6
mg
4
%
More nutritional info
on
Lima Bean

Lemon

Vegetables
Lemon
Serving size
1 tbsp
Amount per serving
Calories
3
% Daily Value
Total Fat
0.0
g
Saturated Fat
0.0
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
0.2
mg
0
%
Total Carbs
1.0
g
Dietary Fiber
0.0
g
0
%
Protein
0.1
g
Vitamin C
5.8
mg
6
%
Calcium
1
mg
0
%
Iron
0.0
mg
0
%
Potassium
15.5
mg
1
%
Zinc
0.0
mg
0
%
Niacin
0.0
mg
0
%
More nutritional info
on
Lemon

Hazelnut

Nuts & Seeds
Hazelnut
Serving size
7 units
Amount per serving
Calories
62
% Daily Value
Total Fat
6.0
g
Saturated Fat
0.4
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
0.0
mg
0
%
Total Carbs
0.7
g
Dietary Fiber
1.0
g
4
%
Protein
1.5
g
Vitamin C
0.6
mg
1
%
Calcium
11
mg
1
%
Iron
0.5
mg
3
%
Potassium
66.6
mg
3
%
Zinc
0.2
mg
3
%
Niacin
0.2
mg
1
%
More nutritional info
on
Hazelnut

Green Lentil

Legumes
Green Lentil
Serving size
1 cup cooked
Amount per serving
Calories
209
% Daily Value
Total Fat
0.7
g
Saturated Fat
0.1
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
3.6
mg
0
%
Total Carbs
22.0
g
Dietary Fiber
14.2
g
57
%
Protein
16.2
g
Vitamin C
2.7
mg
3
%
Calcium
34
mg
3
%
Iron
6.0
mg
33
%
Potassium
664.2
mg
26
%
Zinc
2.3
mg
29
%
Niacin
1.9
mg
12
%
More nutritional info
on
Green Lentil

Green Cabbage

Vegetables
Green Cabbage
Serving size
1 cup
Amount per serving
Calories
38
% Daily Value
Total Fat
0.2
g
Saturated Fat
0.1
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
27.0
mg
2
%
Total Carbs
4.9
g
Dietary Fiber
3.8
g
15
%
Protein
1.9
g
Vitamin C
54.9
mg
61
%
Calcium
60
mg
6
%
Iron
0.7
mg
4
%
Potassium
255.0
mg
10
%
Zinc
0.3
mg
3
%
Niacin
0.4
mg
2
%
More nutritional info
on
Green Cabbage

Ginger

Spices
Ginger
Serving size
1 tsp
Amount per serving
Calories
2
% Daily Value
Total Fat
0.0
g
Saturated Fat
0.0
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
0.3
mg
0
%
Total Carbs
0.3
g
Dietary Fiber
0.0
g
0
%
Protein
0.0
g
Vitamin C
0.1
mg
0
%
Calcium
0
mg
0
%
Iron
0.0
mg
0
%
Potassium
8.3
mg
0
%
Zinc
0.0
mg
0
%
Niacin
0.0
mg
0
%
More nutritional info
on
Ginger

Fig

Fruits
Fig
Serving size
2 units
Amount per serving
Calories
74
% Daily Value
Total Fat
0.3
g
Saturated Fat
0.1
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
1.0
mg
0
%
Total Carbs
16.3
g
Dietary Fiber
2.9
g
12
%
Protein
0.8
g
Vitamin C
2.0
mg
2
%
Calcium
35
mg
4
%
Iron
0.4
mg
2
%
Potassium
232.0
mg
9
%
Zinc
0.2
mg
2
%
Niacin
0.4
mg
3
%
More nutritional info
on
Fig

Eggplant

Vegetables
Eggplant
Serving size
1 unit baked
Amount per serving
Calories
56
% Daily Value
Total Fat
0.4
g
Saturated Fat
0.1
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
4.4
mg
0
%
Total Carbs
6.4
g
Dietary Fiber
6.7
g
27
%
Protein
2.2
g
Vitamin C
4.6
mg
5
%
Calcium
20
mg
2
%
Iron
0.5
mg
3
%
Potassium
508.9
mg
20
%
Zinc
0.4
mg
4
%
Niacin
1.4
mg
9
%
More nutritional info
on
Eggplant

Edamame

Legumes
Edamame
Serving size
1 cup (no pods)
Amount per serving
Calories
171
% Daily Value
Total Fat
7.3
g
Saturated Fat
0.9
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
8.4
mg
1
%
Total Carbs
6.6
g
Dietary Fiber
7.3
g
29
%
Protein
15.2
g
Vitamin C
8.5
mg
9
%
Calcium
88
mg
9
%
Iron
3.2
mg
18
%
Potassium
610.4
mg
23
%
Zinc
1.9
mg
24
%
Niacin
1.3
mg
8
%
More nutritional info
on
Edamame

Chia Seed

Nuts & Seeds
Chia Seed
Serving size
1 tbsp
Amount per serving
Calories
58
% Daily Value
Total Fat
3.7
g
Saturated Fat
0.4
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
1.9
mg
0
%
Total Carbs
5.1
g
Dietary Fiber
4.1
g
17
%
Protein
2.0
g
Vitamin C
0.2
mg
0
%
Calcium
76
mg
8
%
Iron
0.9
mg
5
%
Potassium
48.8
mg
2
%
Zinc
0.5
mg
7
%
Niacin
1.1
mg
7
%
More nutritional info
on
Chia Seed

Cashew

Nuts & Seeds
Cashew
Serving size
15 g
Amount per serving
Calories
91
% Daily Value
Total Fat
6.9
g
Saturated Fat
1.4
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
0.0
mg
0
%
Total Carbs
5.0
g
Dietary Fiber
0.5
g
2
%
Protein
2.3
g
Vitamin C
0.1
mg
0
%
Calcium
6
mg
1
%
Iron
1.1
mg
6
%
Potassium
105.3
mg
4
%
Zinc
0.9
mg
12
%
Niacin
0.2
mg
1
%
More nutritional info
on
Cashew

Carrot

Starchy Vegetables
Carrot
Serving size
1 average unit
Amount per serving
Calories
25
% Daily Value
Total Fat
0.1
g
Saturated Fat
0.0
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
42.8
mg
3
%
Total Carbs
4.2
g
Dietary Fiber
1.7
g
7
%
Protein
0.6
g
Vitamin C
3.7
mg
4
%
Calcium
21
mg
2
%
Iron
0.2
mg
1
%
Potassium
198.4
mg
8
%
Zinc
0.1
mg
2
%
Niacin
0.6
mg
4
%
More nutritional info
on
Carrot

Brown Rice

Grains
Brown Rice
Serving size
1 cup
Amount per serving
Calories
139
% Daily Value
Total Fat
1.1
g
Saturated Fat
0.2
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
4.0
mg
0
%
Total Carbs
26.4
g
Dietary Fiber
2.3
g
9
%
Protein
3.2
g
Vitamin C
0.0
mg
0
%
Calcium
13
mg
1
%
Iron
0.5
mg
3
%
Potassium
54.2
mg
2
%
Zinc
0.8
mg
10
%
Niacin
1.9
mg
12
%
More nutritional info
on
Brown Rice

Broccoli

Vegetables
Broccoli
Serving size
1 cup cooked
Amount per serving
Calories
53
% Daily Value
Total Fat
0.6
g
Saturated Fat
0.1
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
62.3
mg
4
%
Total Carbs
10.9
g
Dietary Fiber
5.0
g
20
%
Protein
3.6
g
Vitamin C
98.6
mg
110
%
Calcium
61
mg
6
%
Iron
1.0
mg
6
%
Potassium
445.4
mg
17
%
Zinc
0.7
mg
9
%
Niacin
0.8
mg
5
%
More nutritional info
on
Broccoli

Black bean

Legumes
Black bean
Serving size
1 cup
Amount per serving
Calories
186
% Daily Value
Total Fat
0.8
g
Saturated Fat
0.2
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
1.4
mg
0
%
Total Carbs
33.4
g
Dietary Fiber
12.3
g
49
%
Protein
12.5
g
Vitamin C
0.0
mg
0
%
Calcium
38
mg
4
%
Iron
3.0
mg
16
%
Potassium
500.6
mg
19
%
Zinc
1.6
mg
20
%
Niacin
0.7
mg
4
%
More nutritional info
on
Black bean

Beetroot

Starchy Vegetables
Beetroot
Serving size
1 average unit
Amount per serving
Calories
35
% Daily Value
Total Fat
0.1
g
Saturated Fat
0.0
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
64.0
mg
4
%
Total Carbs
5.5
g
Dietary Fiber
2.3
g
9
%
Protein
1.3
g
Vitamin C
4.0
mg
4
%
Calcium
13
mg
1
%
Iron
0.7
mg
4
%
Potassium
266.5
mg
10
%
Zinc
0.3
mg
4
%
Niacin
0.3
mg
2
%
More nutritional info
on
Beetroot

Banana

Fruits
Banana
Serving size
1 average unit
Amount per serving
Calories
64
% Daily Value
Total Fat
0.2
g
Saturated Fat
0.1
g
Trans Fat
0
g
Cholesterol
0
mg
Sodium
0.7
mg
0
%
Total Carbs
14.6
g
Dietary Fiber
1.9
g
7
%
Protein
0.8
g
Vitamin C
6.3
mg
7
%
Calcium
4
mg
0
%
Iron
0.2
mg
1
%
Potassium
257.8
mg
10
%
Zinc
0.1
mg
1
%
Niacin
0.5
mg
3
%
More nutritional info
on
Banana

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