Best Healthy Vegetable Chart - Calories, Fiber, Vitamins, Minerals


Eating vegetables provides many health benefits, and adults are encouraged to eat at least 3 cups of vegetables every day.

It is well known that people who eat more vegetables in a healthy diet, have reduced risk of many chronic diseases.

In a sense eating vegetables offsets what is missing from highly processed foods - fiber, vitamins, nutrients, minerals. Vegetables also provide bulk to meals slowing down digestion rates and stopping the sudden peaks in blood glucose levels and crashes that trigger hunger pangs and overeating. But what vegetables should you eat and why?

This article provides very comprehensive charts of nutrients for 70 common vegetables. The data has been standardized for a serving of 100 g so that you can make direct comparisons.

The columns in the tables can be sorted so you can instantly see which vegetables have the lowest calories per 100g, the highest levels of fiber and protein and so on for a comprehensive list of nutrients. Protein is very important for vegetarians and especially for vegans.

In addition, ratings have been derived by combining the nutrient data to provide a list if the best vegetables in terms of macro-nutrients (calories, protein, fat, fiber, carbohydrate), Vitamins and Minerals. A list of the best overall vegetables is also provided in terms of all the nutrients combined.

Which vegetables are the healthiest?
Which vegetables are the healthiest? Source: Public Domain

Which are the Healthiest Vegetables?

The three tables below summarize the key nutrients for common vegetables. There are many more nutrients, but the ones shown are those for which there are moderate levels in most vegetables.

The three tables include the following nutrients and components:

Each of the columns is sortable so you can instantly see which vegetable has the most (or least) for each of the nutrients

To provide overall summaries of the best overall vegetable for each of the three groups, simple formulae were used to derive a weighted combined rating.

For Vitamins and Minerals, the nutrient values were added together after giving each one an equal weighting. The score produced showed the vegetable with the best overall content of vitamins and minerals.

For the macro-nutrients the same process was used but the values for calories, fat and carbohydrates were included as negatives because the healthiest vegetables have the lowest calories, fat and carbohydrate per 100 g.

To provide an overall list of the best vegetables ( the best all-rounders) the three scores for macro-nutrients, vitamins and minerals were added together after giving them equal weightings.

An extra overall score was applied for root, stem and bulb type vegetables. Leafy vegetables may have an unfair advantage in that they contain very little starch and other carbohydrates which reduces the concentration of the other nutrients.

The best ranking vegetables in each category have been shown below in ordered lists, with the vegetable with the highest value shown first and then the next highest, etc.

Healthiest Overall Vegetables - considering all the Nutrients

Grape leaves; spinach; dandelion greens; beet greens; kale; mustard greens; lambsquarters; turnip greens; collards; cress, garden; chicory greens; Brussels sprouts; watercress; broccoli; arugula; okra; asparagus; endive; wasabi, root; broccoli, flower clusters; dock; onions, spring or scallions; borage; palm hearts; nopales; alfalfa seeds; cabbage, Chinese (pak-choi); cabbage, savoy; lotus root; lettuce, red leaf; lettuce, cos or romaine; bamboo shoots ; lettuce, green leaf; lettuce, butterhead.

Best overall root and bulb/ stem vegetables

Lotus root; bamboo shoots (raw); parsnips; fennel, bulb; beets; leeks; squash, winter, butternut; carrots; pumpkin; shallots; turnips; sweet potato; eggplant; radishes; burdock root; potato, russet; taro; squash, summer, scallop; chicory roots; onions; water chestnuts, chinese; squash, winter, spaghetti; cassava.

Vegetables with Highest Macro-Nutrients Combined

Beet greens; mustard greens; Brussels sprouts; alfalfa seeds; lambsquarters; watercress; spinach; asparagus; cabbage, savoy; kohlrabi; chicory greens; okra; collards; endive; bamboo shoots ; nopales; broccoli; lettuce, green leaf; cauliflower; onions, spring or scallions; cabbage, Chinese (pak-choi); eggplant; lettuce, butterhead; lettuce, cos or romaine.

Vegetables with most Vitamins Combined

Kale; dandelion greens; mustard greens; collards; spinach; cress, garden; turnip greens; chicory greens; grape leaves; beet greens; endive; watercress; Brussels sprouts; lettuce, cos or romaine; broccoli; onions, spring or scallions; arugula; lettuce, red leaf; lettuce, green leaf; carrots; squash, winter, butternut; lambsquarters; lettuce, butterhead; broccoli, flower clusters.

Vegetables with Highest Minerals Combined

Grape leaves; palm hearts; lambsquarters; beet greens; dandelion greens; spinach; borage; wasabi, root; kale; turnip greens; dock; arugula; cress, garden; broccoli, flower clusters; okra; mustard greens; lotus root; asparagus; broccoli; Brussels sprouts; nopales; parsnips; chicory greens; celeriac.

Vegetables with Lowest Calories

Watercress; lettuce, butterhead; cabbage, Chinese (pak-choi); lettuce, green leaf; lettuce, iceberg; lettuce, red leaf; radishes; endive; celery; nopales; cardoon; lettuce, cos or romaine; squash, summer, zucchini, with skin; tomato, red; squash, summer, scallop; peppers, sweet; asparagus; beet greens; borage; rhubarb; dock; spinach; cauliflower; chicory greens.

Vegetables with Highest Protein

Grape leaves; wasabi, root; lambsquarters; alfalfa seeds; Brussels sprouts; kale; corn, sweet, yellow; broccoli, flower clusters; spinach; broccoli; palm hearts; dandelion greens; mustard greens; lotus root; potato, russet; bamboo shoots ; arugula; cress, garden; shallots; collards; watercress; beet greens; asparagus; cabbage, savoy.

Vegetables with Highest Fiber

Grape leaves; wasabi, root; lotus root; parsnips; chicory greens; taro; lambsquarters; Brussels sprouts; beet greens; collards; kohlrabi; dandelion greens; eggplant; turnip greens; burdock root; mustard greens; okra; endive; cabbage, savoy; water chestnuts, chinese; sweet potato; fennel, bulb; dock; onions, spring or scallions.

Vegetables with Lowest Carbohydrate

watercress; alfalfa seeds; cabbage, Chinese (pak-choi); lettuce, butterhead; lettuce, red leaf; lettuce, green leaf; lettuce, iceberg; celery; borage; squash, summer, zucchini, with skin; dock; lettuce, cos or romaine; nopales; endive; radishes; spinach; arugula; squash, summer, scallop; asparagus; tomato, red; cardoon; beet greens; rhubarb; peppers, sweet.

Vegetables with Lowest Fat

Sweet potato; watercress; nopales; radishes; cardoon; cabbage, savoy; kohlrabi; pumpkin; okra; onions; squash, winter, butternut; shallots; lotus root; water chestnuts, chinese; turnips; asparagus; beet greens; potato, russet; lettuce, green leaf; lettuce, iceberg; burdock root; cabbage, red; peppers, sweet; celery.

Vegetables with Highest Vitamin C

Kale; broccoli, flower clusters; broccoli; Brussels sprouts; peppers, sweet; lambsquarters; mustard greens; cress, garden; kohlrabi; turnip greens; cabbage, red; cauliflower; dock; cabbage, Chinese (pak-choi); lotus root; watercress; wasabi, root; collards; borage; dandelion greens; cabbage, savoy; beet greens; spinach; chicory greens; okra; turnips.

Vegetables with Highest Niacin

Grape leaves; tomatillos; corn, sweet, yellow; potato, russet; lambsquarters; squash, winter, butternut; kale; cress, garden; okra; water chestnuts, chinese; carrots; asparagus; squash, winter, spaghetti; borage; palm hearts; cassava; dandelion greens; mustard greens; Brussels sprouts; wasabi, root; collards; spinach; parsnips; celeriac.

Vegetables with Highest Pantothenic Acid

Chicory greens; endive; sweet potato; corn, sweet, yellow; cauliflower; parsnips; broccoli; alfalfa seeds; broccoli, flower clusters; water chestnuts, chinese; arugula; squash, winter, butternut; potato, russet; turnip greens; lotus root; squash, winter, spaghetti; celeriac; cardoon; chicory roots; burdock root; Brussels sprouts; watercress; pumpkin; taro; shallots; eggplant; carrots; asparagus.

Vegetables with Highest Vitamin B6

Palm hearts; grape leaves; potato, russet; shallots; water chestnuts, chinese; taro; lambsquarters; wasabi, root; kale; turnip greens; lotus root; cress, garden; dandelion greens; chicory roots; burdock root; bamboo shoots ; leeks; Brussels sprouts; peppers, sweet; sweet potato; okra; cabbage, red; spinach; cabbage, savoy; cabbage, Chinese (pak-choi); cauliflower; mustard greens; broccoli; celeriac.

Vegetables with Highest Folate

Turnip greens; spinach; mustard greens; collards; endive; lettuce, cos or romaine; chicory greens; beets; arugula; okra; grape leaves; cress, garden; cabbage, savoy; lettuce, butterhead; broccoli, flower clusters; cardoon; parsnips; cabbage, Chinese (pak-choi); onions, spring or scallions; leeks; broccoli; Brussels sprouts; cauliflower; asparagus; corn, sweet, yellow; lettuce, green leaf; alfalfa seeds; celery.

Vegetables with Highest Vitamin A

Grape leaves; carrots; kale; sweet potato; lambsquarters; turnip greens; squash, winter, butternut; mustard greens; dandelion greens; spinach; lettuce, cos or romaine; lettuce, red leaf; lettuce, green leaf; pumpkin; cress, garden; collards; beet greens; chicory greens; cabbage, Chinese (pak-choi); borage; dock; lettuce, butterhead; watercress; broccoli, flower clusters; arugula; endive; leeks; shallots; cabbage, red; cabbage, savoy; onions, spring or scallions.

Vegetables with Highest Vitamin E

Dandelion greens; turnip greens; taro; chicory greens; collards; spinach; mustard greens; grape leaves; parsnips; beet greens; squash, winter, butternut; water chestnuts, chinese; asparagus; pumpkin; watercress; bamboo shoots ; leeks; Brussels sprouts; broccoli; cress, garden; carrots; onions, spring or scallions; tomato, red; palm hearts; kohlrabi; arugula; endive; tomatillos; peppers, sweet.

Vegetables with Highest Vitamin K

Kale; dandelion greens; cress, garden; collards; mustard greens; spinach; beet greens; chicory greens; turnip greens; watercress; endive; onions, spring or scallions; Brussels sprouts; lettuce, red leaf; lettuce, green leaf; grape leaves; arugula; lettuce, cos or romaine; lettuce, butterhead; broccoli; cabbage, savoy; okra; leeks; cabbage, Chinese (pak-choi); asparagus; celeriac; cabbage, red; alfalfa seeds; celery.

Vegetables with Highest Calcium

Grape leaves; lambsquarters; turnip greens; dandelion greens; nopales; arugula; collards; kale; wasabi, root; watercress; beet greens; cabbage, Chinese (pak-choi); mustard greens; spinach; chicory greens; borage; rhubarb; cress, garden; okra; onions, spring or scallions; cardoon; leeks; endive; squash, winter, butternut; broccoli, flower clusters; fennel, bulb; broccoli; cabbage, red.

Vegetables with Highest Iron

Borage; dandelion greens; spinach; grape leaves; beet greens; dock; leeks; asparagus; kale; palm hearts; onions, spring or scallions; mustard greens; arugula; Brussels sprouts; cress, garden; lettuce, butterhead; lettuce, red leaf; lambsquarters; shallots; lotus root; turnip greens; potato, russet; wasabi, root; lettuce, cos or romaine; alfalfa seeds; chicory greens; broccoli, flower clusters; lettuce, green leaf; endive; cabbage, Chinese (pak-choi); okra.

Vegetables with Highest Magnesium

Dock; grape leaves; spinach; beet greens; wasabi, root; okra; nopales; borage; arugula; cardoon; cress, garden; burdock root; corn, sweet, yellow; dandelion greens; lambsquarters; kale; squash, winter, butternut; taro; mustard greens; chicory greens; turnip greens; parsnips; potato, russet; cabbage, savoy; leeks; alfalfa seeds; broccoli, flower clusters; sweet potato; beets; squash, summer, scallop; Brussels sprouts.

Vegetables with Highest Phosphorus

Palm hearts; celeriac; lotus root; grape leaves; corn, sweet, yellow; taro; wasabi, root; cress, garden; parsnips; lambsquarters; potato, russet; alfalfa seeds; Brussels sprouts; broccoli, flower clusters; broccoli; dandelion greens; okra; water chestnuts, chinese; dock; chicory roots; shallots; bamboo shoots ; watercress; kale; borage; asparagus; burdock root; spinach.

Vegetables with Highest Potassium

Palm hearts; beet greens; cress, garden; taro; water chestnuts, chinese; wasabi, root; lotus root; spinach; potato, russet; bamboo shoots ; borage; lambsquarters; kale; chicory greens; fennel, bulb; cardoon; dandelion greens; Brussels sprouts; dock; parsnips; arugula; mustard greens; squash, winter, butternut; kohlrabi; pumpkin; sweet potato; shallots; watercress; broccoli, flower clusters; beets; carrots; broccoli; endive; burdock root; okra.

Vegetables with Highest Zinc

Palm hearts; wasabi, root; bamboo shoots ; alfalfa seeds; endive; grape leaves; parsnips; okra; asparagus; spinach; water chestnuts, chinese; corn, sweet, yellow; lambsquarters; arugula; kale; dandelion greens; Brussels sprouts; chicory greens; broccoli; lotus root; shallots; onions, spring or scallions; broccoli, flower clusters; beet greens; potato, russet; beets; cassava; pumpkin; celeriac; chicory roots; burdock root; squash, summer, zucchini, with skin; sweet potato.

Vegetables with Highest Copper

Palm hearts; grape leaves; turnip greens; water chestnuts, chinese; chicory greens; lambsquarters; kale; lotus root; cardoon; bamboo shoots ; asparagus; beet greens; dandelion greens; cress, garden; taro; wasabi, root; alfalfa seeds; sweet potato; mustard greens; spinach; pumpkin; borage; dock; kohlrabi; parsnips; leeks; potato, russet; endive; cassava; squash, summer, scallop; okra; shallots; arugula; onions, spring or scallions; beets.

Vegetables with Highest Manganese

Grape leaves; okra; spinach; lambsquarters; kale; parsnips; cress, garden; leeks; mustard greens; turnip greens; nopales; chicory greens; endive; beet greens; wasabi, root; taro; cassava; borage; dock; dandelion greens; Brussels sprouts; water chestnuts, chinese; beets; arugula; shallots; collards.

Vegetables with Highest Selenium

broccoli, flower clusters; broccoli; asparagus; parsnips; Brussels sprouts; lettuce, red leaf; collards; turnip greens; rhubarb; spinach; lambsquarters; cress, garden; shallots; leeks; kale; borage; dock; mustard greens; watercress; cabbage, savoy; palm hearts; beet greens; bamboo shoots ; taro; turnips; lotus root; beets.

Macro Nutrients in 100 g of Various Vegetables

Vegetable (serving 100 g)  
Calories (Cal)  
Protein (g)  
Dietary Fiber (g)  
Total Carbs (g)  
Sugar (g)  
Total Fat (g)  
Sat - Fat (g)  
alfalfa seeds
24.24
4
1.82
2.09
0.18
0.7
0.07
arugula
25
2.6
1.5
3.65
2.05
0.65
0.09
asparagus
20.31
2.2
2.03
3.88
1.88
0.13
0.04
bamboo shoots (raw)
27.63
2.61
2.24
5.2
3
0.3
0.07
beet greens
21.05
2.21
3.68
4.34
0.5
0.13
0.02
beets
42.65
1.6
2.79
9.56
6.76
0.18
0.03
borage
21.35
1.8
 
3.06
 
0.7
0.17
broccoli
34.07
2.82
2.64
6.64
1.7
0.37
0.04
broccoli, flower clusters
28.17
2.99
 
5.24
 
0.35
0.05
Brussels sprouts
43.18
3.38
3.75
8.95
2.2
0.3
0.06
burdock root
71.19
1.53
3.22
17.34
2.9
0.15
0.03
cabbage, Chinese (pak-choi)
12.86
1.5
1
2.19
1.19
0.2
0.03
cabbage, red
31.43
1.43
2.14
7.37
3.83
0.16
0.02
cabbage, savoy
27.14
2
3.14
6.1
2.27
0.1
0.01
cardoon
16.85
0.7
1.57
4.07
 
0.1
0.01
carrots
40.98
0.93
2.79
9.57
4.74
0.25
0.04
cassava
160.19
1.36
1.84
38.06
1.7
0.28
0.07
cauliflower
24.07
1.91
2.04
4.93
1.89
0.28
0.06
celeriac
42.31
1.5
1.79
9.21
1.6
0.29
0.08
celery
16.25
0.69
1.63
2.98
1.83
0.18
0.04
chicory greens
24.14
1.69
4.14
4.69
0.69
0.31
0.07
chicory roots
71.11
1.4
1.56
17.51
8.73
0.2
0.05
collards
30.56
2.44
3.61
5.69
0.47
0.42
0.06
corn, sweet, yellow
86.27
3.27
1.96
18.7
6.26
1.35
0.32
cress, garden
32
2.6
1.2
5.5
4.4
0.7
0.02
dandelion greens
45.45
2.71
3.45
9.2
0.71
0.71
0.17
dock
22.39
1.99
2.84
3.18
 
0.7
 
eggplant
24.39
1
3.41
5.71
2.34
0.2
0.03
endive
16
1.24
3.2
3.36
0.24
0.2
0.05
fennel, bulb
29.55
1.23
2.95
7.2
 
0.2
 
grape leaves(raw)
92.86
5.57
10.71
17.29
6.29
2.14
0.34
kale
50.75
3.3
1.94
10.01
 
0.7
0.09
kohlrabi
26.47
1.69
3.53
6.15
2.57
0.1
0.01
lambsquarters
42.5
4.2
4
7.3
 
0.8
0.06
leeks
63.64
1.5
1.82
14.32
3.95
0.32
0.04
lettuce, butterhead
12.73
1.35
1.09
2.24
0.95
0.22
0.03
lettuce, cos or romaine
17.02
1.23
2.13
3.3
1.19
0.3
0.04
lettuce, green leaf
13.89
1.36
1.39
2.86
0.78
0.14
0.02
lettuce, iceberg
14.04
0.89
1.23
2.96
1.96
0.14
0.02
lettuce, red leaf
14.29
1.32
1.07
2.25
0.46
0.21
 
lotus root
75
2.63
5
17.45
 
0.1
0.03
mustard greens
26.79
2.7
3.21
4.89
1.61
0.2
0.01
nopales
16.28
1.33
2.21
3.33
1.15
0.09
0.02
okra
32
2
3.2
7.04
1.2
0.1
0.03
onions
40
1.1
1.75
9.35
4.25
0.1
0.04
onions, spring or scallions
32
1.84
2.8
7.32
2.32
0.2
0.03
palm hearts
116
2.72
1.6
25.6
17.16
0.2
0.04
parsnips
75.76
1.21
4.85
18.12
4.85
0.3
0.05
peppers, sweet
19.57
0.87
1.74
4.63
2.39
0.17
0.06
potato, russet
97.11
2.63
2.31
21.44
1.08
0.13
0.03
pumpkin
25.86
1
0.52
6.5
1.36
0.1
0.05
radishes
15.52
0.67
1.55
3.4
1.86
0.1
0.03
rhubarb
21.57
0.9
1.76
4.55
1.1
0.2
0.05
shallots
70
2.5
 
16.8
 
0.1
0.02
spinach
23.33
2.87
2.33
3.63
0.43
0.4
0.06
squash, summer, scallop
18.46
1.2
 
3.85
 
0.2
0.04
squash, summer, zucchini, with skin
17.74
1.21
0.97
3.11
2.5
0.32
0.08
squash, winter, butternut
45.71
1
2
11.69
2.2
0.1
0.02
squash, winter, spaghetti
31.37
0.63
 
6.84
 
0.57
0.12
sweet potato
86.15
1.57
3
20.12
 
0.05
0.02
taro
111.54
1.5
4.04
26.46
0.4
0.19
0.04
tomatillos
32.35
0.96
1.91
5.84
3.93
1.01
0.14
tomato, red
17.89
0.88
1.22
3.89
2.63
0.2
0.03
turnip greens
32.73
1.49
3.27
7.13
0.82
0.31
0.07
turnips
27.69
0.89
1.85
6.43
3.8
0.11
0.01
wasabi, root
109.23
4.8
7.85
23.54
 
0.63
 
water chestnuts, chinese
96.77
1.4
3.06
23.94
4.81
0.1
0.03
watercress
11.76
2.29
0.59
1.29
0.21
0.09
0.03

Vitamins in 100 g of Various Vegetables

Vegetables (serving 100 g)  
Vit C (mg)  
Niacin (mg)  
Pantothenic Acid (mg)  
Vit B6 (mg)  
Folate (mcg)  
Vit A (IU)  
Vit E (mg)  
Vit K (mcg)  
alfalfa seeds
8.18
0.48
0.56
0.03
36.36
154.55
0.03
30.61
arugula
15
0.31
0.44
0.08
95
2375
0.45
108.5
asparagus
5.63
0.98
0.27
0.09
51.56
756.25
1.13
41.56
bamboo shoots (raw)
3.95
0.6
0.16
0.24
6.58
19.74
1
0
beet greens
30
0.4
0.25
0.11
15.79
6326.32
1.5
400
beets
4.85
0.33
0.15
0.07
108.82
32.35
0.04
0.15
borage
34.94
0.9
0.04
0.08
13.48
4200
 
 
broccoli
89.23
0.64
0.57
0.17
62.64
623.08
0.78
101.65
broccoli, flower clusters
93.24
0.64
0.54
0.16
70.42
3000
 
 
Brussels sprouts
85
0.75
0.31
0.22
61.36
754.55
0.88
177.05
burdock root
3.05
0.3
0.32
0.24
23.73
0
0.37
1.53
cabbage, Chinese (pak-choi)
45
0.5
0.09
0.19
65.71
4468.57
0.09
45.57
cabbage, red
57
0.42
0.15
0.21
18.57
1115.71
0.11
38.14
cabbage, savoy
31
0.3
0.19
0.19
80
1000
0.17
68.86
cardoon
2.02
0.3
0.34
0.12
68.54
0
 
 
carrots
5.9
0.98
0.27
0.14
19.67
16706.56
0.66
13.28
cassava
20.58
0.85
0.11
0.09
27.18
12.62
0.19
1.94
cauliflower
47.78
0.5
0.66
0.18
55.56
0
0.07
15.37
celeriac
7.95
0.7
0.35
0.17
7.69
0
0.36
41.03
celery
3.13
0.32
0.25
0.07
36.25
448.75
0.28
29.25
chicory greens
24.14
0.5
1.16
0.1
110.34
5717.24
2.28
297.59
chicory roots
4.89
0.4
0.32
0.24
22.22
6.67
 
 
collards
35.28
0.74
0.27
0.16
166.67
6666.67
2.25
510.83
corn, sweet, yellow
6.76
1.77
0.72
0.09
42.16
187.25
0.07
0.29
cress, garden
69
1
0.24
0.25
80
6916
0.7
541.8
dandelion greens
34.91
0.81
0.08
0.25
27.27
10161.82
3.44
778.36
dock
47.61
0.5
0.04
0.12
13.43
3970.15
 
 
eggplant
2.2
0.65
0.28
0.08
21.95
26.83
0.29
3.41
endive
6.4
0.4
0.9
0.02
142
2168
0.44
231
fennel, bulb
11.82
0.63
0.23
0.05
27.27
131.82
 
 
grape leaves(raw)
11.43
2.36
0.23
0.4
85.71
27521.43
2
108.57
kale
120
1
0.09
0.27
28.36
15376.12
 
817.01
kohlrabi
61.62
0.4
0.16
0.15
16.18
35.29
0.47
0.15
lambsquarters
80
1.2
0.09
0.28
30
11600
 
 
leeks
12.27
0.4
0.14
0.24
63.64
1686.36
0.91
47.73
lettuce, butterhead
3.64
0.36
0.15
0.08
72.73
3312.73
0.18
102.36
lettuce, cos or romaine
4.04
0.31
0.14
0.07
136.17
8710.64
0.13
102.55
lettuce, green leaf
9.17
0.38
0.13
0.09
38.89
7405.56
0.22
126.39
lettuce, iceberg
2.81
0.12
0.09
0.04
29.82
501.75
0.18
24.04
lettuce, red leaf
3.57
0.32
0.14
0.1
35.71
7492.86
0.14
140.36
lotus root
44.5
0.41
0.38
0.26
12.5
0
 
 
mustard greens
70
0.8
0.21
0.18
187.5
10500
2.02
497.32
nopales
9.3
0.41
0.17
0.07
3.49
456.98
0
5.35
okra
21.2
1
0.24
0.21
88
376
0.36
53
onions
7.5
0.12
0.12
0.12
20
2.5
0.03
0.5
onions, spring or scallions
18.8
0.52
0.08
0.06
64
996
0.56
207.2
palm hearts
8
0.9
 
0.81
24
68
0.48
0
parsnips
17.27
0.71
0.6
0.09
66.67
0
1.52
22.73
peppers, sweet
80.43
0.48
0.1
0.22
10.87
369.57
0.37
7.39
potato, russet
8.32
1.35
0.38
0.35
26.01
9.83
0.07
2.02
pumpkin
8.97
0.6
0.3
0.06
15.52
7384.48
1.05
1.03
radishes
14.83
0.25
0.17
0.07
24.14
6.9
0
1.38
rhubarb
8.04
0.3
0.08
0.02
7.84
101.96
0.27
29.22
shallots
8
0.2
0.29
0.34
30
1190
 
 
spinach
28
0.72
0.07
0.2
193.33
9376.67
2.03
483
squash, summer, scallop
18
0.6
0.1
0.11
30.77
110.77
 
 
squash, summer, zucchini, with skin
17.9
0.45
0.2
0.16
24.19
200
0.11
4.35
squash, winter, butternut
21
1.2
0.4
0.15
27.14
10630
1.44
1.14
squash, winter, spaghetti
2.16
0.94
0.36
0.1
11.76
49.02
 
 
sweet potato
2.38
0.56
0.8
0.21
10.77
14186.92
0.26
1.77
taro
4.42
0.6
0.3
0.28
21.15
76.92
2.38
0.96
tomatillos
11.76
1.85
0.15
0.06
7.35
114.71
0.38
10.15
tomato, red
13.74
0.59
0.09
0.08
14.63
833.33
0.54
7.89
turnip greens
60
0.6
0.38
0.26
194.55
11587.27
2.85
251.09
turnips
21.08
0.4
0.2
0.09
15.38
0
0.03
0.15
wasabi, root
41.85
0.74
0.2
0.27
18.46
35.38
 
 
water chestnuts, chinese
4.03
1
0.48
0.33
16.13
0
1.19
0.32
watercress
42.94
0.2
0.31
0.13
8.82
3191.18
1
250

Minerals in 100 g of Various Vegetables

Vegetable (serving 100 g)  
Calcium (mg)  
Iron (mg)  
Magnesium (mg)  
Phosphorus (mg)  
Potassium (mg)  
Zinc (mg)  
Copper (mg)  
Manganese (mg)  
Selenium (mcg)  
alfalfa seeds
33.33
0.97
27.27
69.7
78.79
0.91
0.16
0.19
0.61
arugula
160
1.45
45
50
370
0.45
0.08
0.32
0.5
asparagus
23.44
2.14
14.06
51.56
201.56
0.55
0.19
0.16
2.34
bamboo shoots (raw)
13.16
0.5
2.63
59.21
532.89
1.11
0.19
0.26
0.79
beet greens
115.79
2.58
71.05
42.11
763.16
0.37
0.19
0.39
0.79
beets
16.18
0.79
23.53
39.71
325
0.35
0.08
0.33
0.74
borage
93.26
3.3
51.69
52.81
469.66
0.2
0.13
0.35
0.9
broccoli
47.25
0.73
20.88
65.93
316.48
0.41
0.05
0.21
2.53
broccoli, flower clusters
47.89
0.87
25.35
66.2
325.35
0.39
0.05
0.23
2.96
Brussels sprouts
42.05
1.4
22.73
69.32
388.64
0.42
0.07
0.34
1.59
burdock root
40.68
0.8
37.29
50.85
308.47
0.32
0.08
0.23
0.68
cabbage, Chinese (pak-choi)
105.71
0.8
18.57
37.14
251.43
0.19
0.02
0.16
0.43
cabbage, red
45.71
0.8
15.71
30
242.86
0.21
0.02
0.24
0.57
cabbage, savoy
34.29
0.4
28.57
41.43
230
0.27
0.06
0.18
0.86
cardoon
69.66
0.7
41.57
22.47
400
0.17
0.23
0.26
0.22
carrots
32.79
0.3
11.48
34.43
319.67
0.25
0.04
0.14
0.16
cassava
15.53
0.27
21.36
27.18
270.87
0.34
0.1
0.38
0.68
cauliflower
22.22
0.41
14.81
44.44
296.3
0.26
0.04
0.15
0.56
celeriac
43.59
0.71
20.51
115.38
300
0.33
0.07
0.16
0.64
celery
40
0.2
11.25
23.75
260
0.13
0.04
0.1
0.38
chicory greens
100
0.9
31.03
48.28
420.69
0.41
0.3
0.43
0.34
chicory roots
40
0.8
22.22
60
288.89
0.33
0.08
0.23
0.67
collards
144.44
0.19
8.33
11.11
169.44
0.14
0.04
0.28
1.39
corn, sweet, yellow
1.96
0.52
37.25
89.22
269.61
0.46
0.05
0.16
0.59
cress, garden
80
1.3
38
76
606
0.24
0.17
0.55
1
dandelion greens
187.27
3.11
36.36
65.45
396.36
0.42
0.17
0.34
0.55
dock
43.28
2.39
101.49
62.69
386.57
0.19
0.13
0.35
0.9
eggplant
9.76
0.24
14.63
24.39
229.27
0.17
0.08
0.25
0.24
endive
52
0.82
16
28
314
0.8
0.1
0.42
0.2
fennel, bulb
47.73
0.73
15.91
50
409.09
0.2
0.07
0.19
0.68
grape leaves(raw)
364.29
2.64
92.86
92.86
271.43
0.64
0.41
2.86
0.71
kale
134.33
1.7
34.33
56.72
446.27
0.43
0.29
0.77
0.9
kohlrabi
23.53
0.4
19.12
45.59
347.06
0.03
0.13
0.14
0.74
lambsquarters
310
1.2
35
72.5
452.5
0.45
0.29
0.78
1
leeks
59.09
2.14
27.27
36.36
181.82
0.14
0.12
0.49
0.91
lettuce, butterhead
34.55
1.24
12.73
32.73
238.18
0.2
0.02
0.18
0.55
lettuce, cos or romaine
34.04
0.98
14.89
29.79
246.81
0.23
0.05
0.16
0.43
lettuce, green leaf
36.11
0.86
13.89
27.78
194.44
0.17
0.03
0.25
0.56
lettuce, iceberg
17.54
0.4
7.02
19.3
140.35
0.16
0.02
0.12
0.18
lettuce, red leaf
32.14
1.21
10.71
28.57
185.71
0.21
0.03
0.2
1.43
lotus root
45
1.18
22.5
100
562.5
0.4
0.26
0.27
0.75
mustard greens
103.57
1.46
32.14
42.86
353.57
0.2
0.15
0.48
0.89
nopales
163.95
0.59
52.33
16.28
256.98
0.24
0.05
0.46
0.7
okra
80
0.8
56
64
304
0.6
0.09
0.99
0.6
onions
22.5
0.2
10
30
145
0.18
0.04
0.13
0.5
onions, spring or scallions
72
1.48
20
36
276
0.4
0.08
0.16
0.4
palm hearts
16
1.68
8
140
1808
3.72
0.64
 
0.8
parsnips
36.36
0.61
30.3
72.73
378.79
0.61
0.12
0.56
1.82
peppers, sweet
10.87
0.35
10.87
19.57
173.91
0.13
0.07
0.12
0
potato, russet
17.92
1.07
30.06
71.1
550.29
0.35
0.11
0.23
0.52
pumpkin
20.69
0.79
12.07
44.83
339.66
0.33
0.13
0.12
0.34
radishes
24.14
0.34
10.34
20.69
232.76
0.28
0.05
0.07
0.52
rhubarb
86.27
0.22
11.76
13.73
288.24
0.1
0.02
0.2
1.18
shallots
40
1.2
20
60
330
0.4
0.09
0.29
1
spinach
100
2.7
80
50
556.67
0.53
0.13
0.9
1
squash, summer, scallop
18.46
0.4
23.08
35.38
181.54
0.29
0.1
0.16
0.15
squash, summer, zucchini, with skin
16.13
0.37
17.74
38.71
261.29
0.32
0.05
0.18
0.16
squash, winter, butternut
48.57
0.7
34.29
32.86
351.43
0.14
0.07
0.2
0.43
squash, winter, spaghetti
23.53
0.31
11.76
11.76
107.84
0.2
0.04
0.12
0.39
sweet potato
30
0.61
24.62
46.92
336.92
0.3
0.15
0.26
0.62
taro
42.31
0.56
32.69
84.62
590.38
0.23
0.17
0.38
0.77
tomatillos
7.35
0.62
20.59
39.71
267.65
0.22
0.08
0.15
0.44
tomato, red
9.76
0.27
11.38
24.39
237.4
0.17
0.06
0.11
0
turnip greens
189.09
1.11
30.91
41.82
296.36
0.18
0.35
0.47
1.27
turnips
30.77
0.31
10.77
27.69
190.77
0.28
0.08
0.13
0.77
wasabi, root
127.69
1.03
69.23
80
567.69
1.62
0.16
0.39
 
water chestnuts, chinese
11.29
0.06
22.58
62.9
583.87
0.5
0.33
0.33
0.65
watercress
120.59
0.21
20.59
58.82
329.41
0.12
0.08
0.24
0.88




Good healthy vegetables are like old reliable friends for diets and meals
Good healthy vegetables are like old reliable friends for diets and meals. Source: Public Domain
Discover which vegetables are the healthiest in terms of various criteria, calories, fiber, nutrients, antioxidants and calorie-density
Discover which vegetables are the healthiest in terms of various criteria, calories, fiber, nutrients, antioxidants and calorie-density. Source: Public Domain
There are a wonderful range of vegetables that have a variety of uses. Find out which vegetables that are best for losing weight
There are a wonderful range of vegetables that have a variety of uses. Find out which vegetables that are best for losing weight. Source: Public Domain
Foods with high fiber levels that are good for weight loss
Foods with high fiber levels that are good for weight loss. Source: Public Domain
Range of High Fiber Foods including vegetables
Range of High Fiber Foods including vegetables. Source: Public Domain
Foods with high fiber levels that are healthy and ideal for weight loss
Foods with high fiber levels that are healthy and ideal for weight loss. Source: Public Domain
High Fiber Foods can be used as ingredients for weight-loss meals and salads
High Fiber Foods can be used as ingredients for weight-loss meals and salads. Source: Public Domain
A Simple Calorie Density Chart - with a Eat-More and Eat-Less Guide
A Simple Calorie Density Chart - with a Eat-More and Eat-Less Guide. Source: Public Domain
Calorie Density for a range of foods to help you choose good foods for weight loss
Calorie Density for a range of foods to help you choose good foods for weight loss. Source: Public Domain
A simple Calorie density Chart for common foods - easy to use
A simple Calorie density Chart for common foods - easy to use. Source: Public Domain