Nutrition Fact Sheet


Vegetables
Nutrition Facts
Raw, edible weight portion. Percent Daily Values (%DV) are based on a 2,000 calorie diet.
Vegetables
Serving Size
(gram weight/ ounce weight)
Calories
Calories from Fat
Total Fat
Sodium
Potassium
Total
Carbo-hydrate
Dietary
Fiber
Sugars
Protein
Vitamin A
Vitamin C
Calcium
Iron
g
%DV
mg
%DV
mg
%DV
g
%DV
g
%DV
g
g
%DV
%DV
%DV
%DV
Asparagus
5 spears
(93 g/3.3 oz)
20
0
0
0
0
0
230
7
4
1
2
8
2
2
10
15
2
2
Bell Pepper
1 medium
(148 g/5.3 oz)
25
0
0
0
40
2
220
6
6
2
2
8
4
1
4
190
2
4
Broccoli
1 medium stalk
(148 g/5.3 oz)
45
0
0.5
1
80
3
460
13
8
3
3
12
2
4
6
220
6
6
Carrot
1 carrot, 7" long, 1 1/4" diameter
(78 g/2.8 oz)
30
0
0
0
60
3
250
7
7
2
2
8
5
1
110
10
2
2
Cauliflower
1/6 medium head
(99 g/3.5 oz)
25
0
0
0
30
1
270
8
5
2
2
8
2
2
0
100
2
2
Celery
2 medium stalks
(110 g/3.9 oz)
15
0
0
0
115
5
260
7
4
1
2
8
2
0
10
15
4
2
Cucumber
1/3 medium
(99 g/3.5 oz)
10
0
0
0
0
0
140
4
2
1
1
4
1
1
4
10
2
2
Green (Snap) Beans
3/4 cup cut
(83 g/3.0 oz)
20
0
0
0
0
0
200
6
5
2
3
12
2
1
4
10
4
2
Green Cabbage
1/12 medium head
(84 g/3.0 oz)
25
0
0
0
20
1
190
5
5
2
2
8
3
1
0
70
4
2
Iceberg Lettuce
1/6 medium head
(89 g/3.2 oz)
10
0
0
0
10
0
125
4
2
1
1
4
2
1
6
6
2
2
Leaf Lettuce
1 1/2 cups shredded
(85 g/3.0 oz)
15
0
0
0
35
1
170
5
2
1
1
4
1
1
130
6
2
4
Potato
1 medium
(148 g/5.3 oz)
110
0
0
0
0
0
620
18
26
9
2
8
1
3
0
45
2
6
Radishes
7 radishes
(85 g/3.0 oz)
10
0
0
0
55
2
190
5
3
1
1
4
2
0
0
30
2
2
Summer Squash
1/2 medium
(98 g/3.5 oz)
20
0
0
0
0
0
260
7
4
1
2
8
2
1
6
30
2
2
Sweet Corn
kernels from 1 medium ear
(90 g/3.2 oz)
90
20
2.5
4
0
0
250
7
18
6
2
8
5
4
2
10
0
2
Sweet Potato
1 medium, 5" long, 2" diameter
(130 g/4.6 oz)
100
0
0
0
70
3
440
13
23
8
4
16
7
2
120
30
4
4
Tomato
1 medium
(148 g/5.3 oz)
25
0
0
0
20
1
340
10
5
2
1
4
3
1
20
40
2
4



Fruits
Nutrition Facts
Raw, edible weight portion. Percent Daily Values (%DV) are based on a 2,000 calorie diet.
Fruits
Serving Size
(gram weight/ ounce weight)
Calories
Calories from Fat
Total Fat
Sodium
Potassium
Total
Carbo-hydrate
Dietary
Fiber
Sugars
Protein
Vit “A”
Vit “C”
Calcium
Iron
g
%DV
mg
%DV
mg
%DV
g
%DV
g
%DV
g
g
%DV
%DV
%DV
%DV
Apple
1 large
(242 g/8 oz)
130
0
0
0
0
0
260
7
34
11
5
20
25
1
2
8
2
2
Avocado
California,
1/5 medium
(30 g/1.1 oz)
50
35
4.5
7
0
0
140
4
3
1
1
4
0
1
0
4
0
2
Banana
1 medium
(126 g/4.5 oz)
110
0
0
0
0
0
450
13
30
10
3
12
19
1
2
15
0
2
Cantaloupe
1/4 medium
(134 g/4.8 oz)
50
0
0
0
20
1
240
7
12
4
1
4
11
1
120
80
2
2
Grapefruit
1/2 medium
(154 g/5.5 oz)
60
0
0
0
0
0
160
5
15
5
2
8
11
1
35
100
4
0
Grapes
3/4 cup
(126 g/4.5 oz)
90
0
0
0
15
1
240
7
23
8
1
4
20
0
0
2
2
0
Honeydew Melon
1/10 medium melon
(134 g/4.8 oz)
50
0
0
0
30
1
210
6
12
4
1
4
11
1
2
45
2
2
Kiwifruit
2 medium
(148 g/5.3 oz)
90
10
1
2
0
0
450
13
20
7
4
16
13
1
2
240
4
2
Lemon
1 medium
(58 g/2.1 oz)
15
0
0
0
0
0
75
2
5
2
2
8
2
0
0
40
2
0
Lime
1 medium
(67 g/2.4 oz)
20
0
0
0
0
0
75
2
7
2
2
8
0
0
0
35
0
0
Nectarine
1 medium
(140 g/5.0 oz)
60
5
0.5
1
0
0
250
7
15
5
2
8
11
1
8
15
0
2
Orange
1 medium
(154 g/5.5 oz)
80
0
0
0
0
0
250
7
19
6
3
12
14
1
2
130
6
0
Peach
1 medium
(147 g/5.3 oz)
60
0
0.5
1
0
0
230
7
15
5
2
8
13
1
6
15
0
2
Pear
1 medium
(166 g/5.9 oz)
100
0
0
0
0
0
190
5
26
9
6
24
16
1
0
10
2
0
Pineapple
2 slices,
3" diameter, 3/4" thick
(112 g/4 oz)
50
0
0
0
10
0
120
3
13
4
1
4
10
1
2
50
2
2
Plums
2 medium
(151 g/5.4 oz)
70
0
0
0
0
0
230
7
19
6
2
8
16
1
8
10
0
2
Strawberries
8 medium
(147 g/5.3 oz)
50
0
0
0
0
0
170
5
11
4
2
8
8
1
0
160
2
2
Sweet Cherries
21 cherries; 1 cup
(140 g/5.0 oz)
100
0
0
0
0
0
350
10
26
9
1
4
16
1
2
15
2
2
Tangerine
1 medium
(109 g/3.9 oz)
50
0
0
0
0
0
160
5
13
4
2
8
9
1
6
45
4
0
Watermelon
1/18 medium melon;
2 cups diced pieces
(280 g/10.0 oz)
80
0
0
0
0
0
270
8
21
7
1
4
20
1
30
25
2
4

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