Acorn squash, 1 cup cubed. 55 calories, 13gm net carb
Artichoke hearts, cooked, 1 cup. 90 calories, 15gm net carb
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10gm fiber, 5gm protein, vitamin C (15% DV), vitamin K (22% DV), vitamin B1 (5% DV), vitamin B2 (6% DV), vitamin B3 (7% DV), vitamin B6 (5% DV), folate (27% DV), magnesium (13%), potassium (10% DV), calcium (3% DV), iron (4% DV), zinc (3% DV)
Asparagus, 6 medium. 20 calories, 3gm net carb
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2gm fiber, 2gm protein, vitamin C (12% DV), vitamin A (18% DV), vitamin K (57% DV), folate (34% DV), potassium (6% DV), vitamin E (7% DV)
Arugula (rocket), 1/2 cup. 3 calories, 0gm net carb
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vitamin A (5% DV), vitamin C (2% DV), vitamin K (14% DV), vitamin B2 (1% DV), vitamin B3 (0% DV), folate (2% DV), calcium (2% DV), iron (1% DV), magnesium (1% dv), potassium (1% DV), copper (0% DV), manganese (2% DV)
Bamboo shoots, 1 cup. 64 calories, 3gm net carb
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2gm fiber, 2.5gm protein, copper (19% DV), vitamin B6 (14% DV), vitamin E (9% DV), vitamin K (3% DV), vitamin B1 (3% DV), vitamin B2 (3% DV), potassium (3% DV), iron (3% DV)
Bean sprouts, 1 cup. 50 calories, 5gm net carb
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8gm protein, vitamin C (79% DV), folate (27% DV), iron (8% DV)
Beets, 1 cup. 60 calories, 11gm net carb
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2gm fiber, 2gm protein, vitamin A (2% DV), vitamin C (10% DV), folate (34% DV), vitamin B1 (4% DV), vitamin B2 (4% DV), vitamin B3 (4% DV), vitamin B5 (2% DV), vitamin B6 (4% DV), calcium (2% DV), iron (8% DV), manganese (28% DV), copper (6% DV), potassium (14% DV), magnesium (10% DV)
Bitter gourd (bitter mellon), chopped, 1 cup. 20 calories, 2gm net carb
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2gm fiber, 1gm protein, vitamin A (9% DV), vitamin C (130% DV), Vitamin B1 (2% DV), vitamin B2 (2% DV), vitamin B3 (2% DV), vitamin B5 (2% DV), vitamin B6 (2% DV), calcium (2% DV), iron (2% DV), magnesium (4% dv), potassium (8% DV), zinc (5% DV), copper (2% DV), manganese (4% DV)
Broccoli, 1 cup. 40 calories, 4gm net carb
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2.5gm fiber, 2.5gm protein, vitamin C (140% DV), vitamin K (116% DV), vitamin A (11% DV), folate (14% DV), potassium (8% DV), selenium (3% DV)
Brussels sprouts, 8 small. 60 calories, 9gm net carb
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4gm fiber, 4gm protein, vitamin K (137% DV), vitamin C (81% DV), vitamin A (12% DV), folate (12% DV), manganese (9% DV)
Butternut squash, 1 cup cubed. 60 calories, 14gm net carb
Buttercup squash, 1 cup. 40 calories, 8gm net carb
Cabbage, chopped, 1 cup. 18 calories, 2gm net carb
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2gm fiber, 1gm protein, vitamin K (85% DV), Vitamin C (54% DV), folate (10% DV), manganese (7% DV), vitamin B6 (6% DV), calcium (4% DV), potassium (4% DV), magnesium (3% DV)
Carrots, chopped, 1 cup. 50 calories, 10gm net carb
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3gm fiber, 1gm protein, vitamin A (428% DV), vitamin C (13% DV), vitamin E (4% DV), vitamin K (21% DV), vitamin B1 (6% DV), vitamin B2 (4% DV), vitamin B3 (6% DV), vitamin B5 (3% DV), vitamin B6 (5%), calcium (4% DV), potassium (12% DV), magnesium (4% DV), iron (2% DV), copper (3% DV), manganese (9% DV)
Cauliflower, chopped, 1 cup. 30 calories, 3gm net carb
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3gm fiber, vitamin C (77% DV), vitamin K (20% DV), vitamin B6 (11% DV), folate (14%), vitamin B5 (7% DV), potassium (9% DV), manganese (8% DV), magnesium (4% DV)
Celery, chopped, 1 cup. 15 calories, 2gm net carb
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1.5gm fiber, vitamin A (9% DV), vitamin C (5% DV), vitamin E (1% DV), vitamin K (37% DV), vitamin B1 (1% DV), vitamin B2 (3% DV), vitamin B3 (2% DV), vitamin B6 (4% DV), folate (9% DV), vitamin B5 (2% DV)
Chard, chopped, 1 cup. 10 calories, 1gm net carb
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0.5gm fiber, 0.5gm protein, vitamin A (44% DV), vitamin C (18% DV), Vitamin vitamin # (3% DV), vitamin K (374% DV), vitamin B1 (1% DV), vitamin B2 (2% DV), vitamin B3 (1% DV), vitamin B5 (1% DV), vitamin B6 (2% DV), calcium (2% DV), iron (4% DV), magnesium (7% dv), potassium (4% DV), zinc (1% DV), copper (3% DV), manganese (7% DV)
Chayote squash, 1 cup. 40 calories, 6gm net carb
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4gm fiber, 2gm protein, vitamin C (26% DV), folate (47% DV), vitamin K (10% DV), vitamin B6 (8% DV), manganese (19% DV), copper (12% DV), zinc (10% DV), potassium (7% DV), magnesium (6% DV)
Cucumber, sliced, 1 cup. 15 calories, 2gm net carb
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1gm fiber, vitamin C (5% DV), vitamin K (20% DV), magnesium (3% DV), potassium (4% DV), potassium (4% DV), manganese (4% DV)
Daikon radish, sliced, 1 cup. 30 calories, 2gm net carb
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2.5gm fiber, 1gm protein, vitamin C (62% DV), folate (12% DV), calcium (5%DV), magnesium (7% DV), potassium (11% DV), copper (9% DV)
Delicata squash, 1 cup cubed. 70 calories, 12gm net carb
Dill pickles, 1 whole. 7 calories, 1gm net carb
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1gm fiber, vitamin K (5% DV), vitamin C (1% DV), iron (1% DV)
Eggplant, chopped, 1 cup. 20 calories, 3gm net carb
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3gm fiber, 1gm protein, manganese (10% DV), folate (5% DV), potassium (5% DV), vitamin K (4% DV), vitamin C (3% DV)
Fennel, sliced, 1 cup. 25 calories, 5gm net carb
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3.5gm fiber, 1gm protein, vitamin C (17% DV), iron (3% DV), calcium (4% DV), magnesium (3% DV)
Green beans, 1 cup. 40 calories, 8gm net carb
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2.5gm fiber, 2gm protein, vitamin C (25% DV), vitamin A (15% DV), iron (5% DV), vitamin B6 (5% DV), magnesium (6% DV), calcium (3% DV),
Green onions, chopped, 1 cup. 30 calories, 4gm net carb
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2.5gm fiber, 1.5gm protein, vitamin C (31% DV), iron (8% DV), vitamin B6 (5% DV), magnesium (5% DV), calcium (7% DV)
Green peas, 1/2 cup. 60 calories, 9gm net carb
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4gm fiber, 4gm protein, vitamin A (34% DV), vitamin K (24% DV), vitamin C (13% DV), vitamin B1 (15% DV), folate (12% DV), manganese (11% DV), iron (7% DV)
Jicama, sliced, 1 cup. 45 calories, 8gm net carb
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6.5gm fiber, 1gm protein, vitamin C (44% DV), folate (4% DV), iron (4% DV), magnesium (4% DV), potassium (6% DV), manganese (4% DV)
Kabocha squash, 1 cup cubed. 50 calories, 9gm net carb
Kale, cooked, 1 cup. 35 calories, 5gm net carb
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vitamin A (354% DV), vitamin C (89% DV), vitamin E (6% DV), vitamin K (1328% DV), vitamin B1 (5% DV), vitamin B2 (5% DV), vitamin B3 (3% DV), vitamin B5 (1% DV), vitamin B6 (9% DV), folate (4% DV), calcium (9% DV), iron (6% DV), magnesium (6% DV), potassium (8% DV), zinc (2% DV), copper (10% DV), manganese (27% DV), selenium (2% DV)
Kohlrabi, sliced, 1 cup. 35 calories, 6gm net carb
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Kohlrabi’s taste and texture are similar to broccoli and cabbage.
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5gm fiber, 2gm protein, vitamin C (92% DV), vitamin B6 (12% DV), potassium (10% DV), magnesium (6% DV), manganese (8% DV), folate (5% DV)
Leeks, sliced, 1 cup. 55 calories, 12gm net carb
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2gm fiber, 1.5gm protein, folate (16% DV), vitamin B3 (3% DV), vitamin B5 (3% DV), vitamin B2 (2% DV), vitamin B1 (5% DV), vitamin A (55% DV), vitamin C (20% D), vitamin E (6% DV), vitamin K (39% DV)
Lettuce, iceberg, shredded, 1 cup. 10 calories, 2gm net carb
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1gm fiber, vitamin A (7% DV), vitamin C (3% DV), vitamin E (1% DV), vitamin E (1% DV), vitamin K (22% DV), vitamin B1 (2% DV), vitamin B2 (1% DV), vitamin B5 (1% DV), vitamin B6 (2% DV), folate (5% DV), calcium (1% DV), iron (2% DV), magnesium (1% DV), potassium (3% DV), zinc (1% DV), copper (1% DV), manganese (4% DV)
Lettuce, romaine, shredded, 1 cup. 8 calories, 1gm net carb
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vitamin A (2% DV), vitamin C (19% DV), vitamin K (60% DV), vitamin B1 (2% DV), vitamin B2 (2% DV), vitamin B3 (2% DV), vitamin B5 (1% DV), vitamin B6 (2% DV), folate (16% DV), calcium (2% DV), iron (3% DV), magnesium (2% DV), potassium (3% DV), zinc (1% DV), copper (11% DV), manganese (4% DV),
Microgreens, mixed, 100gm. 28 calories, 2gm net carb
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It is eay to grown your own microgreens, and you can harvest them in a couple weeks!
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2gm fiber, 2gm protein, vitamin A (9% DV), vitamin C (7% DV), folic acid (17% DV), calcium (7% DV), iron (88% DV), magnesium (16% dv), potassium (2% DV), zinc (6% DV), copper (3% DV), manganese (7% DV)
Mung bean sprouts, 1/2 cup. 15 calories, 5 gm net carb
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vitamin C (2% DV), magnesium (1% DV)
Mushrooms, white button, 4 ounces (about 1 cup). 20calories, 2gm net carb
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1gm fiber, 3gm protein, vitamin C (3% DV), iron (2% DV), magnesium (2% DV), vitamin D (3% DV), vitamin B2 (17% DV), vitamin B3 (13% DV), vitamin B6 (4% DV), folate (3% DV), vitamin B5 (10% DV)
Okra, 1 cup. 30 calories, 6gm net carb
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3gm fiber, 2gm protein, magnesium (14% DV), folate (15% DV), vitamin A (14% DV), vitamin C (26% DV), vitamin K (26% DV), vitamin B6 (14% DV)
Onions, chopped, 1 cup. 70 calories, 15gm net carb
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3.5gm fiber, 2gm protein, vitamin C (20% DV), vitamin K (1% DV), vitamin B1 (5% DV), vitamin B5 (3% DV), vitamin B3 (1% DV), vitamin B6 (10% DV), foalte (8% DV), vitamin B5 (2% DV), manganese (10% DV), calcium (4% DV), iron (2% DV), magnesium (4% DV), potassium (7% DV), zinc (2% DV), copper (3% DV), selenium (1% DV)
Peppers (all varieties), chopped, 1 cup. 40 calories, 8gm net carb
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1gm protein, 2gm fiber, vitamin C (200% DV), vitamin A (11% DV), vitamin E (3% DV), vitamin K (14% DV), vitamin B1 (6% DV), vitamin B2 (2% DV), vitamin B3 (4% DV), vitamin B6 (17% DV), folate (4% DV), vitamin B5 (1% DV), calcium (1% DV), iron (3% DV), magnesium (4% DV), potassium (7% DV), zinc (1% DV), copper (5% DV), manganese (9% DV)
Pumpkin, 1 cup cubed. 30 calories, 5gm net carb
Radishes, sliced, 1/2 cup. 10 calories, 1gm net carb
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1gm fiber, vitamin C (14% DV), vitamin K (1% DV), vitamin B2 (1% DV), vitamin B3 (1% DV), vitamin B6 (2% DV), folate (4% DV), vitamin B5 (1% DV), potassium (4% DV), calcium (1% DV), iron (1% DV), magnesium (1% DV), zinc (1% DV), copper (1% DV), manganese (2% DV)
Ridge gourd (luffa, patola, chinese okra), sliced, 1/2 cup. 50 calories, 10gm net carb
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vitamin A (14% DV), vitamin C (20% DV), vitamin B1 (4% DV), vitamin B2 (2% DV), vitamin B5 (4% DV), vitamin B6 (5% DV), folate (2% DV), calcium (2% DV), iron (4% DV), magnesium (4% DV), potassium (3% DV)
Rutabaga, chopped, 1 cup. 50 calories, 10gm net carb
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3gm fiber, 2gm protein, vitamin C (53% DV), vitamin K (1% DV), vitamin B1 (9% DV), vitamin B2 (4% DV), vitamin B3 (6% DV), vitamin B6 (9% DV), folate (6% DV), vitamin B5 (3% DV), calcium (8% DV), potassium (16% DV), calcium (8% DV), iron (5% DV), magnesium (10% DV), zinc (4% DV), copper (3% DV), manganese (15% DV), selenium (2% DV)
Spaghetti Squash, 1 cup. 30 calories, 6 gm net carb
Spinach (raw), 3 cups. 20 calories, 2gm net carb
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2gm fiber, 3gm protein, vitamin A (150% DV), vitamin C (44% DV), vitamin E (9% DV), vitamin K (540% DV), vitamin B1 (6% DV), vitamin B2 (9%), vitamin B3 (3% DV), vitamin B6 (9%), folate (45%), calcium (9% DV), iron (15% DV), magnesium (18% DV), potassium (15% DV), zinc (3% DV), copper (6% DV), manganese (39% DV),
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Spinach, 9 oz. 60 calories, 6gm net carb
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Snow peas, 1 cup (~5.5 oz). 50 calories, 8gm net carb
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2.5 gm fiber, 3gm protein, vitamin A (22% DV), vitamin B1 (10% DV), vitamin B2 (5% DV), vitamin B3 (3% DV), vitamin B6 (8% DV), folate (10% DV), vitamin B5 (7% DV), vitamin C (100% DV), vitamin K (32% DV), folate (12% DV), magnesium (6% DV), potassium (7% DV), potassium (7% DV), manganese (13% DV), iron (11% DV), zinc (2% DV), selenium (1% DV), copper (4% DV)
Sugar snap peas, 1 cup. 50 calories, 8gm net carb
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sugar snap peas are a hybrid of the snow pea and the garden pea. Snap peas have essentially an identical nutrition profile to snow peas
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2.5 gm fiber, 3gm protein, vitamin A (22% DV), vitamin B1 (10% DV), vitamin B2 (5% DV), vitamin B3 (3% DV), vitamin B6 (8% DV), folate (10% DV), vitamin B5 (7% DV), vitamin C (100% DV), vitamin K (32% DV), folate (12% DV), magnesium (6% DV), potassium (7% DV), manganese (13% DV), iron (11% DV), zinc (2% DV), selenium (1% DV), copper (4% DV)
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Summer squash, chopped, 1 cup. 20 calories, 4gm net carb
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Summer squashes include yellow (crookneck) squash, zucchini, yellow zucchini, pattypan squash, and globe squash. All varieties have essentially identical nutrition profiles.
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1gm fiber, 1.5gm protein, vitamin A (5% DV), vitamin C (32% dv), vitamin E (1% DV), vitamin K (4% DV), vitamin B1 (4% DV), vitamin B2 (9% DV), vitamin B3 (3% DV), vitamin B5 (2% DV), vitamin B6 (12% DV), folate (8% DV), calcium (2% DV), magnesium (5% DV), potassium (8% DV), manganese (10% DV), iron (2% DV), zinc (2% DV), copper (3% DV)
Tomato, chopped, 1 cup. 30 calories, 6gm net carb
Turnips, chopped, 1 cup. 35 calories, 6gm net carb
Water chestnuts, sliced, 1 cup. 70 calories, 15gm net carb
Zucchini, sliced, 1 cup. 20 calories, 3gm net carb