The American Diabetes Association recommends a minimum of 3 servings of vegetables a day (5 is preferrable).
Starchy vegetables have a high content of starch and sucrose (which are digestible carbohydrates).
Nonstarchy vegetables have a higher content of fiber (a nondigestible carbohydrate).
While vegetables fit across a spectrum of “starchiness”, there are some general patterns you should be aware of. If you want to understand the differences between starch and fiber, review the understanding carbohydrates page.
All vegetables have nutritional benefit, so there isn’t any vegetable that you need to avoid (unless you have any allergy of course). However, nonstarchy vegetables are preferrable over starchy vegetables for people with diabetes and people trying to watch their weight.
Starchy vegetables have a high content of starch and sucrose (which are digestible carbohydrates). That means blood sugar will rise more, and the pancreas will need to work harder to make more insulin to handle the additional carbohydrate. Popular starchy vegetables include corn,
On the other hand, nonstartchy vegetables have a higher content of fiber, which is a nondigestible carbohydrate, and a lower content of starch. Nonstarchy vegetables cause a slower rise in blood glucose, and therefore the pancreas can make less insulin (compared to a starchy vegetable).
If you want to better understand the difference between starch and fiber, please read the section understanding carbohydrates.
| cooked or raw? | serving | calories | net carb (total carb - fiber) (gm) | fiber (gm) | protein (gm) | Calicum % RDA (1300mg) | Iron % RDA (18mg) | Magnesium % RDA (420mg) | Potassium % RDA (4700mg) | Copper % RDA (0.9mg) | Zinc % RDA (11mg) | Selenium % RDA (55mcg) | Manganese % RDA (2.3mg) | Vitamin C % RDA (90mg) | Vitamin B1 (thiamine) % RDA (1.2mg) | Vitamin B2 (riboflavin) % RDA (1.2mg) | Vitamin B3 (niacin) % RDA (16mg) | Vitamin B4 (adenine) (No RDA) | Vitamin B5 (pantothenic acid) % RDA (5mg) | Vitamin B6 (pyridoxine) % RDA (1.7mg) | Vitamin B9 (folate) % RDA (400mcg) | Vitamin A % RDA (900mcg) | Vitamin E % RDA (15mg) | Vitamin K % RDA (120mcg) | Source of nutrition info | |||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Acorn squash | cooked | 1 cup | 115 | 21 | 9 | 2 | 0.07 | 0.1 | 0.21 | 0.19 | 0.2 | 0.03 | 0.025 | 0.22 | 0.25 | 0.23 | 0.02 | 0.11 | - | 0.21 | 0.23 | 0.1 | 0.05 | - | - | https://fdc.nal.usda.gov/fdc-app.html#/ | ||||
| Artichoke hearts | cooked | 1 cup | 90 | 15 | 10 | 5 | 0.03 | 0.04 | - | 0.1 | - | 0.03 | - | - | 0.15 | 0.05 | 0.06 | 0.07 | - | - | - | 0.27 | - | - | 0.22 | https://fdc.nal.usda.gov/fdc-app.html#/ | ||||
| Asparagus | cooked | 6 medium | 20 | 3 | 2 | 2 | - | - | - | 0.06 | - | - | - | - | 0.12 | - | - | - | - | - | - | 0.34 | 0.18 | 0.07 | 0.57 | https://fdc.nal.usda.gov/fdc-app.html#/ | ||||
| Arugula (rocket) | cooked | 1/2 cup | 3 | 0 | 0 | 0 | 0.02 | 0.01 | 0.01 | 0.01 | - | - | - | 0.02 | 0.02 | - | 0.01 | - | - | - | - | 0.02 | 0.05 | - | 0.14 | https://fdc.nal.usda.gov/fdc-app.html#/ | ||||
| Bamboo shoots | cooked | 1 cup | 65 | 3 | 2 | 2.5 | - | 0.03 | - | 0.03 | - | - | - | - | - | 0.03 | 0.03 | 0.03 | - | - | - | - | - | 0.09 | 0.03 | https://fdc.nal.usda.gov/fdc-app.html#/ | ||||
| Bean sprouts | raw | 1 cup | 50 | 5 | 0 | 8 | - | 0.08 | - | - | - | - | - | - | 0.79 | - | - | - | - | - | - | 0.27 | - | - | - | https://fdc.nal.usda.gov/fdc-app.html#/ | ||||
| Beets | cooked | 1 cup | 60 | 11 | 2 | 2 | 0.02 | 0.08 | 0.1 | 0.14 | 0.06 | - | - | 0.28 | 0.1 | 0.04 | 0.04 | 0.04 | - | 0.02 | 0.04 | 0.34 | 0.02 | - | - | https://fdc.nal.usda.gov/fdc-app.html#/ | ||||
| Bell peppers, green | cooked | 1 cup | 38 | 7 | 1.5 | 1 | 0.01 | 0.03 | 0.035 | 0.06 | 0.045 | 0.01 | 0.005 | 0.08 | 1.67 | 0.05 | 0.025 | 0.03 | - | 0.01 | 0.16 | 0.055 | 0.02 | 0.035 | 0.165 | https://fdc.nal.usda.gov/fdc-app.html#/ | ||||
| Bell peppers, red | cooked | 1 cup | 38 | 7.5 | 1.5 | 1 | 0.012 | 0.045 | 0.035 | 0.064 | 0.044 | 0.01 | 0.005 | 0.08 | 3.84 | 0.05 | 0.025 | 0.03 | 0.01 | 0.16 | 0.055 | 0.13 | 0.11 | 0.085 | https://fdc.nal.usda.gov/fdc-app.html#/ | |||||
| Bitter gourd/melon | cooked | 1 cup | 20 | 2 | 2 | 1 | 0.02 | 0.02 | 0.04 | 0.08 | 0.02 | 0.05 | - | 0.04 | 1.3 | 0.02 | 0.02 | 0.02 | - | 0.02 | 0.02 | - | 0.09 | - | - | https://fdc.nal.usda.gov/fdc-app.html#/ | ||||
| Bok choy (pak choy, chinese cabbage) | cooked | 1 cup | 20 | 1.5 | 1.5 | 2.5 | 0.12 | 0.1 | 0.045 | 0.135 | 0.035 | 0.025 | 0.01 | 0.105 | 0.49 | 0.045 | 0.09 | 0.045 | 0.025 | 0.165 | 0.17 | 0.4 | 0.01 | 0.48 | https://fdc.nal.usda.gov/fdc-app.html#/ | |||||
| Broccoli | cooked | 1 cup | 40 | 4 | 2.5 | 2.5 | - | - | - | 0.08 | - | - | 0.03 | - | 1.4 | - | - | - | - | - | - | 0.12 | - | - | 1.16 | https://fdc.nal.usda.gov/fdc-app.html#/ | ||||
| Brussels sprouts | cooked | 8 small | 60 | 9 | 4 | 4 | - | - | 0.09 | - | - | - | - | - | 0.81 | - | - | - | - | - | - | 0.12 | 0.12 | - | - | https://fdc.nal.usda.gov/fdc-app.html#/ | ||||
| Butternut squash | cooked | 1 cup | 80 | 15 | 6.5 | 2 | 0.065 | 0.07 | 0.14 | 0.12 | 0.15 | 0.025 | 0.02 | 0.15 | 0.52 | 0.12 | 0.29 | 0.12 | - | 0.15 | 0.15 | - | 1.26 | 0.18 | 0.02 | https://fdc.nal.usda.gov/fdc-app.html#/ | ||||
| Buttercup squash | cooked | 1 cup | 80 | 15 | 6.5 | 2 | 0.065 | 0.07 | 0.14 | 0.12 | 0.15 | 0.025 | 0.02 | 0.15 | 0.52 | 0.12 | 0.29 | 0.12 | - | 0.15 | 0.15 | - | 1.26 | 0.18 | 0.02 | https://fdc.nal.usda.gov/fdc-app.html#/ | ||||
| Cabbage | raw | 1 cup | 25 | 3 | 2 | 1 | 0.03 | 0.02 | 0.025 | 0.03 | 0.19 | 0.015 | - | 0.06 | 0.36 | 0.045 | 0.03 | 0.01 | - | 0.035 | 0.065 | 0.095 | 0.015 | - | 0.56 | https://fdc.nal.usda.gov/fdc-app.html#/ | ||||
| Caigua (slipper gourd) | cooked | 100gm | 20 | 3 | 1 | - | 0.01 | 0.02 | 0.02 | 0.03 | - | - | - | - | 0.17 | 0.03 | 0.03 | 0.02 | - | - | - | - | - | - | Oliveira AC, et al. Determination of the mineral composition of Caigua (Cyclanthera pedata) and evaluation using multivariate analysis. Food Chemistry. 2014 | |||||
| Carrots | raw | 1 cup | 50 | 9 | 3.5 | 1 | 0.03 | 0.02 | 0.035 | 0.09 | 0.065 | 0.03 | - | 0.08 | 0.08 | 0.07 | 0.06 | 0.08 | - | 0.07 | 0.1 | 0.06 | 1.18 | 0.05 | 0.14 | https://fdc.nal.usda.gov/fdc-app.html#/ | ||||
| Celery | raw | 1 cup | 14 | 1.5 | 1.5 | 0.5 | 0.04 | 0.01 | 0.03 | 0.075 | 0.02 | 0.01 | 0.005 | 0.05 | 0.05 | 0.015 | 0.035 | 0.015 | 0.025 | 0.035 | 0.09 | 0.015 | 0.01 | 0.365 | https://fdc.nal.usda.gov/fdc-app.html#/ | |||||
| Chard | raw | 1 cup | 7 | 1 | 0.5 | 0.5 | 0.015 | 0.04 | 0.07 | 0.03 | 0.07 | 0.01 | - | 0.06 | 0.12 | 0.01 | 0.025 | - | - | 0.01 | 0.02 | 0.01 | 0.12 | 0.045 | 2.49 | https://fdc.nal.usda.gov/fdc-app.html#/ | ||||
| Chayote squash | cooked | 1 cup | 35 | 3 | 4.5 | 1 | 0.015 | 0.02 | 0.045 | 0.06 | 0.2 | 0.045 | - | 0.11 | 0.14 | 0.035 | 0.05 | 0.04 | - | 0.13 | 0.11 | 0.07 | - | 0.015 | 0.06 | https://fdc.nal.usda.gov/fdc-app.html#/ | ||||
| Chicory greens | raw | 1 cup | 7 | 0 | 1 | - | 0.02 | 0.015 | 0.02 | 0.025 | 0.1 | 0.01 | - | 0.05 | 0.08 | 0.015 | 0.025 | 0.01 | 0.07 | 0.02 | 0.08 | 0.09 | 0.04 | 0.72 | https://fdc.nal.usda.gov/fdc-app.html#/ | |||||
| Chonggak radish (ponytail radish) | fermented | 100gm | 38 | 6 | 1 | 2 | 0.05 | 0.04 | 0.04 | - | - | - | - | - | 0.18 | - | - | - | - | - | - | - | - | - | https://fdc.nal.usda.gov/fdc-app.html#/ | |||||
| Choy sum | cooked | 1 cup | 20 | 3 | - | 2 | 0.2 | 0.08 | - | - | - | - | - | - | 1.8 | - | - | - | - | - | - | 1.7 | - | - | https://esha.com/nutrition-database/ | |||||
| Collard greens | cooked | 1 cup | 60 | 3 | - | 5 | 0.27 | 0.12 | 0.1 | 0.065 | 0.05 | 0.03 | 0.015 | 0.48 | 0.575 | 0.05 | 0.12 | 0.04 | 0.04 | 0.12 | 0.075 | 0.48 | 0.08 | 9.66 | https://fdc.nal.usda.gov/fdc-app.html#/ | |||||
| Cucumber | raw | 1/2 cup | 8 | 1,5 | 0 | 0 | - | - | 0.015 | 0.015 | 0.02 | - | - | 0.02 | - | 0.01 | 0.015 | - | - | 0.03 | 0.01 | - | - | - | 0.07 | https://fdc.nal.usda.gov/fdc-app.html#/ | ||||
| Daikon radish | raw | 1 cup | 90 | 3 | 2 | 0 | 0.02 | 0.025 | 0.04 | 0.055 | 0.15 | 0.015 | 0.015 | 0.02 | 0.28 | 0.02 | 0.02 | 0.015 | - | 0.03 | 0.03 | 0.08 | - | - | - | https://fdc.nal.usda.gov/fdc-app.html#/ | ||||
| Dill pickle | raw | 1 large | 15 | 2 | 1 | 0 | 0.06 | 0.02 | 0.02 | 0.03 | 0.04 | 0.01 | - | 0.035 | 0.03 | 0.05 | 0.06 | - | - | 0.05 | 0.03 | 0.03 | 0.01 | - | 0.2 | https://fdc.nal.usda.gov/fdc-app.html#/ | ||||
| Eggplant | cooked | 1 cup | 30 | 5.5 | 2.5 | 1 | - | 0.01 | 0.025 | 0.025 | 0.065 | 0.11 | - | 0.05 | 0.015 | 0.06 | 0.015 | 0.035 | - | 0.015 | 0.05 | 0.035 | - | 0.03 | - | https://fdc.nal.usda.gov/fdc-app.html#/ | ||||
| Endive | raw | 1 cup | 8 | 0 | 0.015 | 0.5 | 0.025 | 0.02 | 0.02 | 0.045 | 0.025 | 0.025 | - | 0.105 | 0.055 | 0.025 | 0.02 | 0.01 | 0.045 | 0.005 | 0.18 | 0.035 | 0.01 | 1.44 | https://fdc.nal.usda.gov/fdc-app.html#/ | |||||
| Fennel | cooked | 1 cup | 30 | 3 | 3 | 1 | 0.03 | 0.035 | 0.035 | 0.075 | 0.06 | 0.015 | 0.01 | 0.07 | 0.115 | - | 0.023 | 0.035 | - | 0.04 | 0.02 | - | 0.045 | 0.03 | 0.455 | https://fdc.nal.usda.gov/fdc-app.html#/ | ||||
| Gai Lan (chinese broccoli) | cooked | 1 cup | 20 | 1 | 2 | 1 | 0.09 | 0.03 | 0.04 | 0.065 | 0.03 | 0.02 | 0.015 | 0.115 | 0.41 | 0.055 | 0.075 | 0.02 | 0.015 | 0.03 | 0.22 | 0.05 | 0.02 | 0.93 | https://fdc.nal.usda.gov/fdc-app.html#/ | |||||
| Garlic | cooked | 1 clove | 5 | 1 | - | 0.005 | 0.005 | - | - | - | - | - | - | 0.025 | 0.015 | - | - | - | - | 0.015 | - | - | - | - | https://fdc.nal.usda.gov/fdc-app.html#/ | |||||
| Green beans | cooked | 1 cup | 44 | 5.5 | 4 | 2 | 0.04 | 0.045 | 0.05 | 0.04 | 0.04 | 0.03 | - | 0.15 | 0.13 | - | 0.1 | 0.045 | - | 0.02 | 0.04 | 0.1 | 0.96 | 0.04 | 0.5 | https://fdc.nal.usda.gov/fdc-app.html#/ | ||||
| Green onion | raw | 1 cup | 32 | 5 | 2.5 | 2 | 0.055 | 0.08 | 0.05 | 0.06 | 0.09 | 0.035 | 0.01 | 0.025 | 0.21 | 0.045 | 0.065 | 0.03 | - | 0.015 | 0.01 | 0.16 | 0.055 | 0.035 | 1.72 | https://fdc.nal.usda.gov/fdc-app.html#/ | ||||
| Green peas | cooked | 1 cup | 134 | 16 | 9 | 9 | 0.03 | 0.135 | 0.15 | 0.09 | 0.3 | 0.17 | 0.055 | 0.365 | 0.25 | 0.345 | 0.2 | 0.2 | - | 0.05 | 0.2 | 0.25 | 0.07 | 0.015 | 0.345 | https://fdc.nal.usda.gov/fdc-app.html#/ | ||||
| Jalapeno | raw | 1 cup | 43 | 5.5 | 4 | 2.5 | 0.02 | 0.02 | 0.055 | 0.105 | 0.035 | 0.015 | 0.01 | 0.07 | 2.96 | 0.04 | 0.06 | 0.095 | 0.05 | 0.31 | 0.1 | 0.055 | 0.27 | 0.345 | https://fdc.nal.usda.gov/fdc-app.html#/ | |||||
| Jicama | raw | 1 cup | 49 | 5 | 6.5 | 1 | 0.01 | 0.04 | 0.04 | 0.04 | 0.07 | 0.02 | 0.015 | 0.03 | 0.29 | 0.02 | 0.03 | 0.015 | - | 0.035 | 0.03 | 0.04 | - | 0.04 | - | https://fdc.nal.usda.gov/fdc-app.html#/ | ||||
| Jute leaves | cooked | 1 cup | 30 | 4.5 | 1.5 | 3 | 0.18 | 0.15 | 0.135 | 0.14 | 0.11 | 0.045 | 0.01 | 0.055 | 0.48 | 0.05 | 0.1 | 0.04 | 0.005 | 0.25 | 0.225 | 0.15 | 0.03 | 1.175 | https://fdc.nal.usda.gov/fdc-app.html#/ | |||||
| Kabocha squash | cooked | 1 cup | 80 | 15 | 6.5 | 2 | 0.065 | 0.07 | 0.14 | 0.12 | 0.15 | 2,5% | 0.02 | 0.15 | 0.52 | 0.12 | 0.29 | 0.12 | - | 0.15 | 0.15 | - | 1.26 | 0.18 | 0.02 | https://fdc.nal.usda.gov/fdc-app.html#/ | ||||
| Kale | cooked | 1 cup | 43 | 1.5 | 5 | 3.5 | 0.135 | 0.055 | 0.07 | 0.035 | 0.09 | 0.03 | 0.02 | 0.28 | 0.23 | 0.06 | 0.01 | 0.03 | - | 0.04 | 0.04 | 0.19 | 0.19 | 0.125 | 4.1 | https://fdc.nal.usda.gov/fdc-app.html#/ | ||||
| Kholrabi | cooked | 1 cup | 48 | 9 | 2 | 3 | 0.03 | 0.035 | 0.075 | 0.12 | 0.24 | 0.045 | 0.025 | 0.1 | 0.99 | 0.055 | 0.03 | 0.04 | - | 0.05 | 0.15 | 0.05 | - | 0.06 | - | https://fdc.nal.usda.gov/fdc-app.html#/ | ||||
| Leeks | cooked | 1 cup | 31 | 6.5 | 1 | 1 | 0.02 | - | 0.03 | 0.02 | 0.07 | - | - | 0.11 | 0.045 | 0.02 | 0.015 | 0.013 | - | 0.015 | 0.065 | 0.06 | 0.045 | 0.03 | 0.21 | https://fdc.nal.usda.gov/fdc-app.html#/ | ||||
| Lettuce (iceberg) | raw | 2 cups | 14 | 2 | 1 | 1 | 0.01 | 0.01 | - | 0.03 | 0.03 | 0.01 | - | 0.05 | 0.03 | 0.03 | 0.02 | - | - | 0.02 | 0.025 | 0.07 | 0.03 | 0.01 | 0.2 | https://fdc.nal.usda.gov/fdc-app.html#/ | ||||
| Lettuce (romaine) | raw | 2 cups | 17 | 1 | 2 | 1 | 0.025 | 0.05 | 0.03 | 0.05 | 0.05 | 0.02 | - | 0.07 | 0.045 | 0.06 | 0.055 | 0.02 | - | 0.03 | 0.04 | 0.34 | 0.48 | - | 0.85 | https://fdc.nal.usda.gov/fdc-app.html#/ | ||||
| Luffa (chinese okra) | cooked | 1 cup | 100 | 8 | 4 | 4 | 0.12 | 0.065 | 0.26 | 0.12 | 0.23 | 0.1 | 0.02 | - | 0.415 | 0.285 | 0.09 | 0.11 | - | - | 0.235 | 0.24 | 0.095 | 0.07 | 0.535 | https://fdc.nal.usda.gov/fdc-app.html#/ | ||||
| Microgreens | raw | 1/2 cup | 39 | 2.5 | 2 | 3 | 0.1 | 1.25 | 0.22 | 0.08 | 0.52 | 0.085 | 0.4 | 0.43 | 0.1 | - | 0.175 | 0.12 | - | 0.06 | 0.15 | 0.235 | 0.87 | - | 0.93 | https://fdc.nal.usda.gov/fdc-app.html#/ | ||||
| Mung bean sprouts | raw | 1 cup | 31 | 4 | 2 | 3 | 0.01 | 0.05 | 0.05 | - | 0.2 | 0.04 | 0.01 | 0.085 | 0.15 | 0.07 | 0.11 | 0.05 | - | 0.08 | 0.055 | 0.16 | - | - | 0.29 | https://fdc.nal.usda.gov/fdc-app.html#/ | ||||
| Mushrooms (white) | cooked | 1 cup | 44 | 5 | 3.5 | 3 | - | 0.15 | 0.045 | 0.12 | 0.87 | 0.12 | 0.34 | 0.08 | 0.07 | 0.095 | 0.39 | 0.435 | - | 0.67 | 0.09 | 0.07 | - | - | - | https://fdc.nal.usda.gov/fdc-app.html#/ | ||||
| Napa cabbage | cooked | 1 cup | 16 | 1 | 2 | 1.5 | 0.04 | 0.02 | 0.03 | 0.075 | 0.015 | 0.015 | 0.005 | 0.09 | 0.31 | 0.035 | 0.03 | 0.03 | 0.01 | 0.105 | 0.16 | 0.01 | 0.005 | 0.64 | https://fdc.nal.usda.gov/fdc-app.html#/ | |||||
| Nopales (cactus) | cooked | 1 cup | 22 | 2 | 2 | 2 | 0.245 | 0.04 | 0.175 | 0.08 | 0.035 | 0.02 | 0.015 | 0.3 | 0.13 | 0.01 | 0.035 | 0.02 | 0.02 | 0.05 | 0.01 | 0.02 | - | 0.095 | https://fdc.nal.usda.gov/fdc-app.html#/ | |||||
| Okra (bamya, gombo, bhindi, ) | cooked | 8 each | 19 | 2 | 2 | 1.5 | 0.05 | 0.01 | 0.07 | 0.025 | 0.08 | 0.03 | - | 0.11 | 0.155 | 0.09 | 0.04 | 0.045 | - | 0.035 | 0.09 | - | 0.01 | 0.015 | 0.28 | https://fdc.nal.usda.gov/fdc-app.html#/ | ||||
| Onion | cooked | 1 cup | 107 | 5 | 1.5 | - | 0.01 | 0.01 | 0.02 | 0.025 | 0.015 | 0.015 | - | 0.039 | 0.015 | 0.035 | 0.03 | - | - | 0.03 | 0.105 | 0 | - | 0.04 | 0.15 | https://fdc.nal.usda.gov/fdc-app.html#/ | ||||
| Poblano peppers | raw | 1 cup | 30 | 4.5 | 2.5 | 1 | 0.015 | 0.03 | ? | 0.075 | ? | ? | ? | ? | 2.01 | ? | ? | ? | ? | ? | ? | ? | ? | ? | ? | https://cronometer.com (unable to find food in any official database) | ||||
| Pumpkin | cooked | 1 cup | 40 | 7 | 3 | 1 | 0.02 | 0.06 | 0.04 | 0.1 | 0.2 | 0.04 | - | 0.08 | 0.1 | 0.05 | 0.13 | 0.05 | - | 0.08 | 0.05 | - | 4 | 0.1 | - | https://fdc.nal.usda.gov/fdc-app.html#/ | ||||
| Radish | raw | 1 cup | 20 | 2 | 2 | 0 | 0.02 | 0.02 | 0.03 | 0.06 | 0.06 | 0.03 | 0.01 | 0.03 | 0.19 | 0.01 | 0.04 | 0.02 | - | 0.04 | 0.05 | 0.12 | - | - | - | https://fdc.nal.usda.gov/fdc-app.html#/ | ||||
| Radicchio | raw | 1 cup | 9 | 1.5 | 0.5 | 0.5 | 0.01 | 0.01 | 0.01 | 0.035 | 0.07 | 0.015 | 0.005 | 0.03 | 0.05 | - | 0.005 | 0.005 | 0.01 | 0.01 | 0.06 | - | 0.045 | 1.275 | https://fdc.nal.usda.gov/fdc-app.html#/ | |||||
| Rutabaga | cooked | 1 cup | 100 | 11 | 4 | 2 | 0.06 | 0.045 | 0.09 | 0.02 | 0.065 | 0.04 | 0.02 | - | 0.43 | 0.12 | 0.06 | 0.075 | - | - | 0.115 | 0.08 | 0.02 | 0.07 | 0.04 | https://fdc.nal.usda.gov/fdc-app.html#/ | ||||
| Shishito peppers | cooked | 7 peppers | 15 | 1 | 2 | 2 | ? | 0.02 | ? | ? | ? | ? | ? | ? | 0.35 | ? | ? | ? | ? | ? | ? | ? | 0.08 | ? | ? | https://cronometer.com (unable to find food in any official database) | ||||
| Spaghetti squash | cooked | 1 cup | 75 | 8 | 10 | 1 | 0.025 | 0.028 | 0.04 | 0.04 | 0.06 | 0.025 | 0.01 | - | 0.06 | 0.05 | 0.03 | 0.075 | - | - | 0.1 | 0.03 | 0.03 | 0.04 | 0.04 | https://fdc.nal.usda.gov/fdc-app.html#/ | ||||
| Spinach | cooked | 1 cup | 50 | 3 | 4.5 | 6 | 0.16 | 0.32 | 0.4 | 0.25 | 0.3 | 0.1 | 0.04 | - | 0.46 | 0.12 | 0.315 | 0.09 | - | - | 0.23 | 0.77 | 1.05 | 0.285 | 8.5 | https://fdc.nal.usda.gov/fdc-app.html#/ | ||||
| Snow peas | cooked | 1 cup | 67 | 7 | 4 | 5 | 0.065 | 0.175 | 0.105 | 0.11 | 0.062 | 0.04 | 0.015 | 0.135 | 1.28 | 0.14 | 0.07 | 0.04 | - | 0.11 | 0.115 | 0.115 | 0.055 | 0.03 | 0.5 | https://fdc.nal.usda.gov/fdc-app.html#/ | ||||
| Sugar snap peas | raw | 1 cup | 35 | 4 | 2 | 2 | 0.04 | 0.1 | ? | ? | ? | ? | ? | ? | 0.8 | ? | ? | ? | ? | ? | ? | ? | 0.2 | ? | 0.25 | https://esha.com/nutrition-database/ | ||||
| Summer squash | cooked | 1 cup | 42 | 6 | 3 | 2 | 0.06 | 0.04 | 0.125 | 0.115 | 0.11 | 0.055 | 0.005 | 0.225 | 0.19 | 0.06 | 0.05 | 0.055 | - | 0.03 | 0.07 | 0.105 | 0.015 | 0.015 | 0.09 | https://fdc.nal.usda.gov/fdc-app.html#/ | ||||
| Tomatillo | raw | 1 cup | 42 | 5 | 2.5 | 1 | 0.01 | 0.045 | 0.065 | 0.1 | 0.05 | 0.02 | 0.01 | 0.1 | 0.26 | 0.04 | 0.03 | 0.12 | 0.02 | 0.04 | 0.02 | 0.005 | 0.025 | 0.17 | https://fdc.nal.usda.gov/fdc-app.html#/ | |||||
| Tomato | raw | 1 cup | 32 | 5 | 2 | 1.5 | 0.02 | 0.03 | 0.05 | 0.12 | 0.05 | 0.02 | - | 0.1 | 0.41 | 0.045 | 0.02 | 0.05 | - | 0.015 | 0.07 | 0.07 | 0.05 | 0.05 | 0.18 | https://fdc.nal.usda.gov/fdc-app.html#/ | ||||
| Turnips | cooked | 1 cup | 34 | 5 | 3 | 1 | 0.05 | 0.015 | 0.035 | 0.08 | - | 0.01 | 0.005 | 0.055 | 0.3 | 0.03 | 0.02 | 0.02 | - | 0.02 | 0.05 | 0.035 | - | - | - | https://fdc.nal.usda.gov/fdc-app.html#/ | ||||
| Turnip greens | cooked | 1 cup | 29 | 1 | 5 | 1.5 | 0.2 | 0.065 | 0.08 | 0.085 | 0.18 | 0.01 | 0.02 | 0.24 | 0.66 | 0.04 | 0.06 | 0.03 | 0.04 | 0.13 | 0.425 | 0.365 | 0.135 | 6.62 | https://fdc.nal.usda.gov/fdc-app.html#/ | |||||
| Water chestnuts | raw | 1/2 cup | 60 | 13 | 2 | 1 | 0.01 | - | 0.035 | 0.1 | 0.1 | 0.02 | 0.005 | 0.1 | 0.04 | 0.06 | 0.07 | 0.03 | - | 0.03 | 0.1 | 0.025 | - | 0.04 | - | https://fdc.nal.usda.gov/fdc-app.html#/ | ||||
| Zucchini | cooked | 1 cup | 31 | 3.5 | 2 | 2 | 0.04 | 0.04 | 0.1 | 0.16 | 0.055 | 0.045 | 0.005 | 0.18 | 0.45 | 0.05 | 0.03 | 0.055 | - | 0.06 | 0.085 | 0.15 | 0.08 | 0.015 | 0.11 | https://fdc.nal.usda.gov/fdc-app.html#/ |
I recommend eating either fresh or frozen vegetables. Freezing vegetables does an excellent job preserving the nutrient content, though it can cause some vegetables to have a less than desirable texture. The least preferred source of vegetables (though still healthy), are canned vegetables. This is for two reasons. First, the canning process neutralizes some of the nutrients, and second, it often causes the vegetables to have an inferior flavor and texture.
You should avoid drinking canned vegetable juices. These are typically spiked with added sugar, and are stripped of fiber. Vegetable juices you make yourself are always ok, but I strongly recommend having a vegetable smoothie instead (which leaves in the insoluble fiber). There are example veggie smoothies in the breakfast section.