Nutrition

Eating fresh vegetables has countless benefits for your overall body health. Not only are they low in fat content, but vegetables contain essential vitamins, calcium, iron, magnesium, and many antioxidants. We all know that these sources of good health work together to improve your bodily systems in your daily life, but did you know that veggies can reduce your stress levels, prevent diseases and cancers, and build your immunity as well?

To get the maximum health benefits, eat 5-7 servings of fresh vegetables every day and go for organic types when you can! Organic foods guarantee that what you’re eating is pesticide- and chemical-free so your body can take in all the best nutrients. Did you also know that the color of the vegetable indicates which vitamins and minerals are present? Enjoy a multitude of colored veggies and you’ll get all you need to live a healthy, happy life!

Vegetable Nutritional Chart

Raw, edible weight portion. Percent Daily Values (%DV) are based on a 2,000 calorie diet.
Vegetable Calories Fat Sodium Potassium Carbs Fiber Sugars Protein Vit A Vit C Calcium Iron
Serving Size From Fat (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" x 1 1/4"
(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 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
Green Onion
1/4 cup chopped
(25 g/0.9 oz)
10 0 0 0 10 0 70 2 2 1 1 4 1 0 2 8 2 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
Mushrooms
5 medium
(84 g/3.0 oz)
20 0 0 0 15 0 300 9 3 1 1 4 0 3 0 2 0 2
Onion
1 medium
(148 g/5.3 oz)
45 0 0 0 5 0 190 5 11 4 3 12 9 1 0 20 4 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
Source: http://www.fda.gov/ (2013)