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Keto vegetables are a great source of healthy carbohydrates, which provide you fiber and many nutrients and vitamins.
The main concern of the most people is that low carb diets or keto diets are really low in fiber intake, so your digestion process will be slowed. In order to get all that good fiber in your body, you have to carefully choose the veggies you eat and, so you will have a decent fiber intake to help your body work properly.
My favorite rule to follow when choosing my veggies: “If it’s a leaf or it’s green eat it!”.
TABLE OF CONTENTS
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The best Keto Vegetables List
A healthy and well-balanced keto requires attention to the vegetable intake since they provide many vitamins, minerals, and fiber.
Below you can find the carb count for all the vegetables you can think of. The information is accurate since it’s provided by the USDA site. Use the search button to found what you are looking for faster.
| Vegetable type | NET Carbs | Carbs | Fiber | Calories |
|---|---|---|---|---|
| Chrysanthemum leaves, raw | 0.01 | 3.01 | 3 | 24 |
| Chrysanthemum, garland, raw | 0.02 | 3.02 | 3 | 24 |
| Waxgourd, (chinese preserving melon), raw | 0.1 | 3 | 2.9 | 13 |
| Mustard greens, frozen, unprepared | 0.11 | 3.41 | 3.3 | 20 |
| Broccoli raab, raw | 0.15 | 2.85 | 2.7 | 22 |
| Alfalfa seeds, sprouted, raw | 0.2 | 2.1 | 1.9 | 23 |
| Endive, raw | 0.25 | 3.35 | 3.1 | 17 |
| Escarole, cooked, boiled, drained, no salt added | 0.27 | 3.07 | 2.8 | 15 |
| Dock, raw | 0.3 | 3.2 | 2.9 | 22 |
| Mustard greens, frozen, cooked, boiled, drained, without salt | 0.31 | 3.11 | 2.8 | 19 |
| Mustard greens, frozen, cooked, boiled, drained, with salt | 0.31 | 3.11 | 2.8 | 19 |
| Asparagus, frozen, cooked, boiled, drained, without salt | 0.32 | 1.92 | 1.6 | 18 |
| Asparagus, frozen, cooked, boiled, drained, with salt | 0.32 | 1.92 | 1.6 | 18 |
| Broccoli raab, cooked | 0.32 | 3.12 | 2.8 | 25 |
| Kale, raw | 0.32 | 4.42 | 4.1 | 35 |
| Butterbur, canned | 0.38 | 0.38 | 0 | 3 |
| Cauliflower, frozen, cooked, boiled, drained, with salt | 0.46 | 3.16 | 2.7 | 17 |
| Bamboo shoots, cooked, boiled, drained, with salt | 0.52 | 1.52 | 1 | 11 |
| Malabar spinach, cooked | 0.61 | 2.71 | 2.1 | 23 |
| Beet greens, raw | 0.63 | 4.33 | 3.7 | 22 |
| Pumpkin leaves, cooked, boiled, drained, without salt | 0.69 | 3.39 | 2.7 | 21 |
| Pumpkin leaves, cooked, boiled, drained, with salt | 0.69 | 3.39 | 2.7 | 21 |
| Chicory greens, raw | 0.7 | 4.7 | 4 | 23 |
| Cabbage, chinese (pe-tsai), cooked, boiled, drained, without salt | 0.71 | 2.41 | 1.7 | 14 |
| Cabbage, chinese (pe-tsai), cooked, boiled, drained, with salt | 0.71 | 2.41 | 1.7 | 14 |
| Turnip greens, canned, solids and liquids | 0.72 | 2.42 | 1.7 | 14 |
| Spinach, canned, no salt added, solids and liquids | 0.72 | 2.92 | 2.2 | 19 |
| New zealand spinach, cooked, boiled, drained, with salt | 0.73 | 2.13 | 1.4 | 12 |
| New Zealand spinach, cooked, boiled, drained, without salt | 0.73 | 2.13 | 1.4 | 12 |
| Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt | 0.78 | 1.78 | 1 | 12 |
| Cabbage, chinese (pak-choi), cooked, boiled, drained, with salt | 0.78 | 1.78 | 1 | 12 |
| Watercress, raw | 0.79 | 1.29 | 0.5 | 11 |
| Cabbage, kimchi | 0.8 | 2.4 | 1.6 | 15 |
| Mustard spinach, (tendergreen), cooked, boiled, drained, without salt | 0.8 | 2.8 | 2 | 16 |
| Mustard spinach, (tendergreen), cooked, boiled, drained, with salt | 0.8 | 2.8 | 2 | 16 |
| Asparagus, canned, drained solids | 0.86 | 2.46 | 1.6 | 19 |
| Turnip greens, cooked, boiled, drained, with salt | 0.86 | 4.36 | 3.5 | 20 |
| Turnip greens, cooked, boiled, drained, without salt | 0.86 | 4.36 | 3.5 | 20 |
| Coriander (cilantro) leaves, raw | 0.87 | 3.67 | 2.8 | 23 |
| Chicory, witloof, raw | 0.9 | 4 | 3.1 | 17 |
| Balsam-pear (bitter gourd), pods, raw | 0.9 | 3.7 | 2.8 | 17 |
| Bamboo shoots, cooked, boiled, drained, without salt | 0.92 | 1.92 | 1 | 12 |
| Turnip greens and turnips, frozen, unprepared | 0.99 | 3.39 | 2.4 | 21 |
| New Zealand spinach, raw | 1 | 2.5 | 1.5 | 14 |
| Spinach, canned, regular pack, drained solids | 1 | 3.4 | 2.4 | 23 |
| Water convolvulus,raw | 1.03 | 3.13 | 2.1 | 19 |
| Cauliflower, frozen, cooked, boiled, drained, without salt | 1.05 | 3.75 | 2.7 | 19 |
| Pickles, cucumber, sour | 1.06 | 2.26 | 1.2 | 11 |
| Pickles, cucumber, sour, low sodium | 1.06 | 2.26 | 1.2 | 11 |
| Mustard spinach, (tendergreen), raw | 1.1 | 3.9 | 2.8 | 22 |
| Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt | 1.1 | 4.8 | 3.7 | 34 |
| Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | 1.1 | 4.8 | 3.7 | 34 |
| Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated | 1.12 | 5.62 | 4.5 | 31 |
| Nopales, raw | 1.13 | 3.33 | 2.2 | 16 |
| Lettuce, butterhead (includes boston and bibb types), raw | 1.13 | 2.23 | 1.1 | 13 |
| Turnips, frozen, unprepared | 1.14 | 2.94 | 1.8 | 16 |
| Turnip greens, frozen, unprepared | 1.17 | 3.67 | 2.5 | 22 |
| Cabbage, chinese (pak-choi), raw | 1.18 | 2.18 | 1 | 13 |
| Lettuce, cos or romaine, raw | 1.19 | 3.29 | 2.1 | 17 |
| Radishes, white icicle, raw | 1.23 | 2.63 | 1.4 | 14 |
| Nopales, cooked, without salt | 1.28 | 3.28 | 2 | 15 |
| Kale, cooked, boiled, drained, without salt | 1.3 | 5.3 | 4 | 36 |
| Spinach, frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program) | 1.31 | 4.21 | 2.9 | 29 |
| Broccoli, chinese, cooked | 1.31 | 3.81 | 2.5 | 22 |
| Spinach, canned, regular pack, solids and liquids | 1.32 | 2.92 | 1.6 | 19 |
| Beans, mung, mature seeds, sprouted, canned, drained solids | 1.34 | 2.14 | 0.8 | 12 |
| Spinach, cooked, boiled, drained, with salt | 1.35 | 3.75 | 2.4 | 23 |
| Spinach, cooked, boiled, drained, without salt | 1.35 | 3.75 | 2.4 | 23 |
| Lettuce, red leaf, raw | 1.36 | 2.26 | 0.9 | 13 |
| Celery, raw | 1.37 | 2.97 | 1.6 | 14 |
| Sauerkraut, canned, solids and liquids | 1.38 | 4.28 | 2.9 | 19 |
| Squash, summer, scallop, cooked, boiled, drained, without salt | 1.4 | 3.3 | 1.9 | 16 |
| Squash, summer, scallop, cooked, boiled, drained, with salt | 1.4 | 3.3 | 1.9 | 16 |
| Pickles, cucumber, dill, reduced sodium | 1.41 | 2.41 | 1 | 12 |
| Pickles, cucumber, dill or kosher dill | 1.41 | 2.41 | 1 | 12 |
| Collards, raw | 1.42 | 5.42 | 4 | 32 |
| Spinach, raw | 1.43 | 3.63 | 2.2 | 23 |
| Waxgourd, (chinese preserving melon), cooked, boiled, drained, with salt | 1.45 | 2.45 | 1 | 11 |
| Cucumber, peeled, raw | 1.46 | 2.16 | 0.7 | 10 |
| Mustard greens, raw | 1.47 | 4.67 | 3.2 | 27 |
| Asparagus, canned, regular pack, solids and liquids | 1.48 | 2.48 | 1 | 15 |
| Asparagus, canned, no salt added, solids and liquids | 1.48 | 2.48 | 1 | 15 |
| Turnip greens, canned, no salt added | 1.51 | 2.81 | 1.3 | 19 |
| Squash, summer, crookneck and straightneck, canned, drained, solid, without salt | 1.56 | 2.96 | 1.4 | 13 |
| Tomatoes, red, ripe, canned, packed in tomato juice | 1.57 | 3.47 | 1.9 | 16 |
| Tomatoes, red, ripe, canned, packed in tomato juice, no salt added | 1.57 | 3.47 | 1.9 | 16 |
| Lettuce, green leaf, raw | 1.57 | 2.87 | 1.3 | 15 |
| Turnip greens, frozen, cooked, boiled, drained, without salt | 1.58 | 4.98 | 3.4 | 29 |
| Turnip greens, frozen, cooked, boiled, drained, with salt | 1.58 | 4.98 | 3.4 | 29 |
| Pokeberry shoots, (poke), cooked, boiled, drained, without salt | 1.6 | 3.1 | 1.5 | 20 |
| Pokeberry shoots, (poke), cooked, boiled, drained, with salt | 1.6 | 3.1 | 1.5 | 20 |
| Turnip greens and turnips, frozen, cooked, boiled, drained, with salt | 1.64 | 4.74 | 3.1 | 34 |
| Collards, cooked, boiled, drained, without salt | 1.65 | 5.65 | 4 | 33 |
| Collards, cooked, boiled, drained, with salt | 1.65 | 5.65 | 4 | 33 |
| Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, with salt | 1.67 | 2.97 | 1.3 | 14 |
| Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt | 1.69 | 2.69 | 1 | 15 |
| Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt | 1.69 | 2.69 | 1 | 15 |
| Chayote, fruit, cooked, boiled, drained, with salt | 1.7 | 4.5 | 2.8 | 22 |
| Turnips, frozen, cooked, boiled, drained, with salt | 1.73 | 3.73 | 2 | 21 |
| Turnip greens and turnips, frozen, cooked, boiled, drained, without salt | 1.75 | 4.85 | 3.1 | 35 |
| Beans, snap, green, canned, regular pack, solids and liquids | 1.77 | 3.27 | 1.5 | 15 |
| Lettuce, iceberg (includes crisphead types), raw | 1.77 | 2.97 | 1.2 | 14 |
| Asparagus, raw | 1.78 | 3.88 | 2.1 | 20 |
| Broccoli, frozen, chopped, unprepared | 1.78 | 4.78 | 3 | 26 |
| Water convolvulus, cooked, boiled, drained, with salt | 1.8 | 3.7 | 1.9 | 20 |
| Radishes, raw | 1.8 | 3.4 | 1.6 | 16 |
| Water convolvulus, cooked, boiled, drained, without salt | 1.8 | 3.7 | 1.9 | 20 |
| Grape leaves, canned | 1.81 | 11.71 | 9.9 | 69 |
| Cauliflower, cooked, boiled, drained, without salt | 1.81 | 4.11 | 2.3 | 23 |
| Cauliflower, cooked, boiled, drained, with salt | 1.81 | 4.11 | 2.3 | 23 |
| Bamboo shoots, canned, drained solids | 1.82 | 3.22 | 1.4 | 19 |
| Radishes, oriental, cooked, boiled, drained, without salt | 1.83 | 3.43 | 1.6 | 17 |
| Radishes, oriental, cooked, boiled, drained, with salt | 1.83 | 3.43 | 1.6 | 17 |
| Chives, raw | 1.85 | 4.35 | 2.5 | 30 |
| Taro, leaves, cooked, steamed, with salt | 1.89 | 3.89 | 2 | 24 |
| Gourd, white-flowered (calabash), cooked, boiled, drained, with salt | 1.9 | 3.1 | 1.2 | 13 |
| Pepper, banana, raw | 1.95 | 5.35 | 3.4 | 27 |
| Celtuce, raw | 1.95 | 3.65 | 1.7 | 18 |
| Peppers, hot pickled, canned | 1.96 | 4.56 | 2.6 | 22 |
| Beans, snap, canned, all styles, seasoned, solids and liquids | 1.99 | 3.49 | 1.5 | 16 |
| Beans, snap, yellow, canned, regular pack, solids and liquids | 2 | 3.5 | 1.5 | 15 |
| Pokeberry shoots, (poke), raw | 2 | 3.7 | 1.7 | 23 |
| Beans, snap, green, canned, no salt added, solids and liquids | 2 | 3.5 | 1.5 | 15 |
| Beans, snap, yellow, canned, no salt added, solids and liquids | 2 | 3.5 | 1.5 | 15 |
| Okra, cooked, boiled, drained, without salt | 2.01 | 4.51 | 2.5 | 22 |
| Chrysanthemum, garland, cooked, boiled, drained, with salt | 2.01 | 4.31 | 2.3 | 20 |
| Squash, zucchini, baby, raw | 2.01 | 3.11 | 1.1 | 21 |
| Okra, cooked, boiled, drained, with salt | 2.01 | 4.51 | 2.5 | 22 |
| Chrysanthemum, garland, cooked, boiled, drained, without salt | 2.01 | 4.31 | 2.3 | 20 |
| Taro leaves, cooked, steamed, without salt | 2.02 | 4.02 | 2 | 24 |
| Chard, swiss, cooked, boiled, drained, with salt | 2.03 | 4.13 | 2.1 | 20 |
| Chard, swiss, cooked, boiled, drained, without salt | 2.03 | 4.13 | 2.1 | 20 |
| Cabbage, chinese (pe-tsai), raw | 2.03 | 3.23 | 1.2 | 16 |
| Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt | 2.04 | 3.04 | 1 | 14 |
| Arugula, raw | 2.05 | 3.65 | 1.6 | 25 |
| Asparagus, cooked, boiled, drained | 2.11 | 4.11 | 2 | 22 |
| Asparagus, cooked, boiled, drained, with salt | 2.11 | 4.11 | 2 | 22 |
| Squash, summer, zucchini, includes skin, raw | 2.11 | 3.11 | 1 | 17 |
| Chard, swiss, raw | 2.14 | 3.74 | 1.6 | 19 |
| Peppers, jalapeno, canned, solids and liquids | 2.14 | 4.74 | 2.6 | 27 |
| Mushrooms, straw, canned, drained solids | 2.14 | 4.64 | 2.5 | 32 |
| Asparagus, frozen, unprepared | 2.2 | 4.1 | 1.9 | 24 |
| Hearts of palm, canned | 2.22 | 4.62 | 2.4 | 28 |
| Ginger root, pickled, canned, with artificial sweetener | 2.23 | 4.83 | 2.6 | 20 |
| Cabbage, napa, cooked | 2.23 | 2.23 | 0 | 12 |
| Mushrooms, portabella, exposed to ultraviolet light, grilled | 2.24 | 4.44 | 2.2 | 29 |
| Mushrooms, white, stir-fried | 2.24 | 4.04 | 1.8 | 26 |
| Mushrooms, portabella, grilled | 2.24 | 4.44 | 2.2 | 29 |
| Squash, summer, all varieties, raw | 2.25 | 3.35 | 1.1 | 16 |
| Mushroom, white, exposed to ultraviolet light, raw | 2.26 | 3.26 | 1 | 22 |
| Mushrooms, white, raw | 2.26 | 3.26 | 1 | 22 |
| Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt | 2.26 | 3.56 | 1.3 | 17 |
| Squash, summer, zucchini, includes skin, frozen, unprepared | 2.28 | 3.58 | 1.3 | 17 |
| Pumpkin, flowers, cooked, boiled, drained, with salt | 2.28 | 3.18 | 0.9 | 15 |
| Tomatoes, yellow, raw | 2.28 | 2.98 | 0.7 | 15 |
| Tomatoes, orange, raw | 2.28 | 3.18 | 0.9 | 16 |
| Beans, snap, green, canned, regular pack, drained solids | 2.29 | 4.19 | 1.9 | 21 |
| Chayote, fruit, cooked, boiled, drained, without salt | 2.29 | 5.09 | 2.8 | 24 |
| Mushrooms, morel, raw | 2.3 | 5.1 | 2.8 | 31 |
| Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt | 2.32 | 4.32 | 2 | 19 |
| Balsam-pear (bitter gourd), pods, cooked, boiled, drained, with salt | 2.32 | 4.32 | 2 | 19 |
| Taro shoots, raw | 2.32 | 2.32 | 0 | 11 |
| Pumpkin leaves, raw | 2.33 | 2.33 | 0 | 19 |
| Broccoli, frozen, spears, cooked, boiled, drained, with salt | 2.35 | 5.35 | 3 | 28 |
| Broccoli, frozen, chopped, cooked, boiled, drained, with salt | 2.35 | 5.35 | 3 | 28 |
| Turnips, frozen, cooked, boiled, drained, without salt | 2.35 | 4.35 | 2 | 23 |
| Broccoli, frozen, chopped, cooked, boiled, drained, without salt | 2.35 | 5.35 | 3 | 28 |
| Broccoli, frozen, spears, unprepared (Includes foods for USDA's Food Distribution Program) | 2.35 | 5.35 | 3 | 29 |
| Broccoli, frozen, spears, cooked, boiled, drained, without salt | 2.36 | 5.36 | 3 | 28 |
| Cauliflower, frozen, unprepared | 2.38 | 4.68 | 2.3 | 24 |
| Pumpkin flowers, cooked, boiled, drained, without salt | 2.4 | 3.3 | 0.9 | 15 |
| Celery, cooked, boiled, drained, without salt | 2.4 | 4 | 1.6 | 18 |
| Celery, cooked, boiled, drained, with salt | 2.4 | 4 | 1.6 | 18 |
| Peppers, sweet, green, frozen, chopped, cooked, boiled, drained, with salt | 2.41 | 3.31 | 0.9 | 16 |
| Peppers, sweet, green, sauteed | 2.42 | 4.22 | 1.8 | 116 |
| Beans, snap, green, canned, no salt added, drained solids | 2.42 | 4.32 | 1.9 | 22 |
| Cardoon, raw | 2.47 | 4.07 | 1.6 | 17 |
| Gourd, white-flowered (calabash), cooked, boiled, drained, without salt | 2.49 | 3.69 | 1.2 | 15 |
| Radishes, oriental, raw | 2.5 | 4.1 | 1.6 | 18 |
| Mustard greens, cooked, boiled, drained, without salt | 2.51 | 4.51 | 2 | 26 |
| Peppers, sweet, red, frozen, chopped, boiled, drained, without salt | 2.51 | 3.31 | 0.8 | 16 |
| Peppers, sweet, red, frozen, chopped, boiled, drained, with salt | 2.51 | 3.31 | 0.8 | 16 |
| Mustard greens, cooked, boiled, drained, with salt | 2.51 | 4.51 | 2 | 26 |
| Cabbage, mustard, salted | 2.53 | 5.63 | 3.1 | 28 |
| Beet greens, cooked, boiled, drained, without salt | 2.56 | 5.46 | 2.9 | 27 |
| Beet greens, cooked, boiled, drained, with salt | 2.56 | 5.46 | 2.9 | 27 |
| Mushrooms, portabella, raw | 2.57 | 3.87 | 1.3 | 22 |
| Mushrooms, portabella, exposed to ultraviolet light, raw | 2.57 | 3.87 | 1.3 | 22 |
| Cabbage, japanese style, fresh, pickled | 2.57 | 5.67 | 3.1 | 30 |
| Kohlrabi, raw | 2.6 | 6.2 | 3.6 | 27 |
| Cabbage, savoy, cooked, boiled, drained, with salt | 2.61 | 5.41 | 2.8 | 24 |
| Cabbage, savoy, cooked, boiled, drained, without salt | 2.61 | 5.41 | 2.8 | 24 |
| Squash, summer, scallop, raw | 2.64 | 3.84 | 1.2 | 18 |
| Squash, summer, crookneck and straightneck, cooked, boiled, drained, with salt | 2.69 | 3.79 | 1.1 | 19 |
| Mushrooms, canned, drained solids | 2.69 | 5.09 | 2.4 | 25 |
| Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt | 2.69 | 3.79 | 1.1 | 19 |
| Tomatoes, red, ripe, raw, year round average | 2.69 | 3.89 | 1.2 | 18 |
| Peppers, sweet, red, canned, solids and liquids | 2.7 | 3.9 | 1.2 | 18 |
| Peppers, sweet, green, canned, solids and liquids | 2.7 | 3.9 | 1.2 | 18 |
| Broccoli, flower clusters, raw | 2.76 | 5.06 | 2.3 | 28 |
| Beans, shellie, canned, solids and liquids | 2.79 | 6.19 | 3.4 | 30 |
| Cowpeas, leafy tips, cooked, boiled, drained, with salt | 2.8 | 2.8 | 0 | 22 |
| Cowpeas, leafy tips, cooked, boiled, drained, without salt | 2.8 | 2.8 | 0 | 22 |
| Mung beans, mature seeds, sprouted, cooked, boiled, drained, with salt | 2.8 | 3.6 | 0.8 | 19 |
| Chayote, fruit, raw | 2.81 | 4.51 | 1.7 | 19 |
| Edamame, frozen, unprepared | 2.81 | 7.61 | 4.8 | 109 |
| Onions, canned, solids and liquids | 2.82 | 4.02 | 1.2 | 19 |
| Peppers, sweet, red, frozen, chopped, unprepared | 2.85 | 4.45 | 1.6 | 20 |
| Peppers, sweet, green, frozen, chopped, unprepared | 2.85 | 4.45 | 1.6 | 20 |
| Collards, frozen, chopped, unprepared | 2.86 | 6.46 | 3.6 | 33 |
| Squash, summer, crookneck and straightneck, raw | 2.88 | 3.88 | 1 | 19 |
| Kale, frozen, unprepared | 2.88 | 4.88 | 2 | 28 |
| Eggplant, raw | 2.88 | 5.88 | 3 | 25 |
| Cauliflower, green, raw | 2.89 | 6.09 | 3.2 | 31 |
| Gourd, white-flowered (calabash), raw | 2.89 | 3.39 | 0.5 | 14 |
| Peppers, chili, green, canned | 2.9 | 4.6 | 1.7 | 21 |
| Lambsquarters, cooked, boiled, drained, with salt | 2.9 | 5 | 2.1 | 32 |
| Lambsquarters, cooked, boiled, drained, without salt | 2.9 | 5 | 2.1 | 32 |
| Squash, summer, all varieties, cooked, boiled, drained, without salt | 2.91 | 4.31 | 1.4 | 20 |
| Squash, summer, all varieties, cooked, boiled, drained, with salt | 2.91 | 4.31 | 1.4 | 20 |
| Fungi, Cloud ears, dried | 2.91 | 73.01 | 70.1 | 284 |
| Peppers, sweet, green, raw | 2.94 | 4.64 | 1.7 | 20 |
| Cauliflower, raw | 2.97 | 4.97 | 2 | 25 |
| Cauliflower, green, cooked, with salt | 2.98 | 6.28 | 3.3 | 32 |
| Cauliflower, green, cooked, no salt added | 2.98 | 6.28 | 3.3 | 32 |
| Taro leaves, raw | 3 | 6.7 | 3.7 | 42 |
| Kale, frozen, cooked, boiled, drained, with salt | 3 | 5.3 | 2.3 | 36 |
| Kale, cooked, boiled, drained, with salt | 3 | 5.3 | 2.3 | 44 |
| Bamboo shoots, raw | 3 | 5.2 | 2.2 | 27 |
| Radishes, hawaiian style, pickled | 3 | 5.2 | 2.2 | 28 |
| Cabbage, savoy, raw | 3 | 6.1 | 3.1 | 27 |
| Peppers, serrano, raw | 3 | 6.7 | 3.7 | 32 |
| Kale, frozen, cooked, boiled, drained, without salt | 3 | 5.3 | 2.3 | 36 |
| Beans, snap, green, microwaved | 3.01 | 6.41 | 3.4 | 33 |
| Parsley, fresh | 3.03 | 6.33 | 3.3 | 36 |
| Turnips, cooked, boiled, drained, without salt | 3.06 | 5.06 | 2 | 22 |
| Mushrooms, Chanterelle, raw | 3.06 | 6.86 | 3.8 | 32 |
| Borage, raw | 3.06 | 3.06 | 0 | 21 |
| Turnips, cooked, boiled, drained, with salt | 3.06 | 5.06 | 2 | 22 |
| Cabbage, common (danish, domestic, and pointed types), stored, raw | 3.07 | 5.37 | 2.3 | 24 |
| Cabbage, common (danish, domestic, and pointed types), freshly harvest, raw | 3.07 | 5.37 | 2.3 | 24 |
| Mushrooms, white, cooked, boiled, drained, without salt | 3.09 | 5.29 | 2.2 | 28 |
| Mushrooms, white, cooked, boiled, drained, with salt | 3.09 | 5.29 | 2.2 | 28 |
| Cress, garden, cooked, boiled, drained, without salt | 3.1 | 3.8 | 0.7 | 23 |
| Cress, garden, cooked, boiled, drained, with salt | 3.1 | 3.8 | 0.7 | 23 |
| Cucumber, with peel, raw | 3.13 | 3.63 | 0.5 | 15 |
| Tomato juice, canned, with salt added | 3.13 | 3.53 | 0.4 | 17 |
| Tomato juice, canned, without salt added | 3.13 | 3.53 | 0.4 | 17 |
| Taro, shoots, cooked, with salt | 3.19 | 3.19 | 0 | 14 |
| Beans, snap, yellow, canned, no salt added, drained solids | 3.2 | 4.5 | 1.3 | 20 |
| Beans, snap, yellow, canned, regular pack, drained solids | 3.2 | 4.5 | 1.3 | 20 |
| Pimento, canned | 3.2 | 5.1 | 1.9 | 23 |
| Taro shoots, cooked, without salt | 3.2 | 3.2 | 0 | 14 |
| Winged bean, immature seeds, cooked, boiled, drained, with salt | 3.21 | 3.21 | 0 | 37 |
| Winged beans, immature seeds, cooked, boiled, drained, without salt | 3.21 | 3.21 | 0 | 38 |
| Pumpkin, cooked, boiled, drained, with salt | 3.21 | 4.31 | 1.1 | 18 |
| Gourd, dishcloth (towelgourd), raw | 3.25 | 4.35 | 1.1 | 20 |
| Pumpkin flowers, raw | 3.28 | 3.28 | 0 | 15 |
| Balsam-pear (bitter gourd), leafy tips, raw | 3.29 | 3.29 | 0 | 30 |
| Cabbage, raw | 3.3 | 5.8 | 2.5 | 25 |
| Tomatoes, red, ripe, cooked, with salt | 3.31 | 4.01 | 0.7 | 18 |
| Tomatoes, red, ripe, cooked | 3.31 | 4.01 | 0.7 | 18 |
| Vegetable juice cocktail, low sodium, canned | 3.33 | 3.83 | 0.5 | 19 |
| Vegetables, mixed, canned, solids and liquids | 3.33 | 7.13 | 3.8 | 36 |
| Vegetable juice cocktail, canned | 3.37 | 3.87 | 0.5 | 22 |
| Mung beans, mature seeds, sprouted, cooked, boiled, drained, without salt | 3.39 | 4.19 | 0.8 | 21 |
| Purslane, raw | 3.39 | 3.39 | 0 | 20 |
| Beans, snap, green, frozen, cooked, boiled, drained, with salt | 3.45 | 6.45 | 3 | 28 |
| Beans, snap, yellow, frozen, cooked, boiled, drained, without salt | 3.45 | 6.45 | 3 | 28 |
| Beans, snap, yellow, frozen, cooked, boiled, drained, with salt | 3.45 | 6.45 | 3 | 28 |
| Beans, snap, green, frozen, cooked, boiled, drained without salt | 3.45 | 6.45 | 3 | 28 |
| Dandelion greens, cooked, boiled, drained, with salt | 3.5 | 6.4 | 2.9 | 33 |
| Dandelion greens, cooked, boiled, drained, without salt | 3.5 | 6.4 | 2.9 | 33 |
| Sweet potato leaves, raw | 3.52 | 8.82 | 5.3 | 42 |
| Purslane, cooked, boiled, drained, with salt | 3.55 | 3.55 | 0 | 18 |
| Purslane, cooked, boiled, drained, without salt | 3.55 | 3.55 | 0 | 18 |
| Carrots, canned, no salt added, solids and liquids | 3.56 | 5.36 | 1.8 | 23 |
| Squash, winter, hubbard, cooked, boiled, mashed, with salt | 3.56 | 6.46 | 2.9 | 30 |
| Squash, winter, hubbard, cooked, boiled, mashed, without salt | 3.56 | 6.46 | 2.9 | 30 |
| Carrots, canned, regular pack, solids and liquids | 3.57 | 5.37 | 1.8 | 23 |
| Beans, snap, green, frozen, all styles, microwaved | 3.58 | 6.98 | 3.4 | 33 |
| Radicchio, raw | 3.58 | 4.48 | 0.9 | 23 |
| Squash, summer, crookneck and straightneck, frozen, unprepared | 3.6 | 4.8 | 1.2 | 20 |
| Cornsalad, raw | 3.6 | 3.6 | 0 | 21 |
| Radish seeds, sprouted, raw | 3.6 | 3.6 | 0 | 43 |
| Butterbur, (fuki), raw | 3.61 | 3.61 | 0 | 14 |
| Cabbage, cooked, boiled, drained, without salt | 3.61 | 5.51 | 1.9 | 23 |
| Cabbage, common, cooked, boiled, drained, with salt | 3.61 | 5.51 | 1.9 | 23 |
| Tomatoes, red, ripe, canned, with green chilies | 3.62 | 3.62 | 0 | 15 |
| Epazote, raw | 3.64 | 7.44 | 3.8 | 32 |
| Peas, edible-podded, cooked, boiled, drained, with salt | 3.66 | 6.46 | 2.8 | 40 |
| Peppers, jalapeno, raw | 3.7 | 6.5 | 2.8 | 29 |
| Mushrooms, brown, italian, or crimini, raw | 3.7 | 4.3 | 0.6 | 22 |
| Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw | 3.7 | 4.3 | 0.6 | 22 |
| Edamame, frozen, prepared | 3.71 | 8.91 | 5.2 | 121 |
| Beans, snap, yellow, raw | 3.73 | 7.13 | 3.4 | 31 |
| Tomato and vegetable juice, low sodium | 3.79 | 4.59 | 0.8 | 22 |
| Mushrooms, oyster, raw | 3.79 | 6.09 | 2.3 | 33 |
| Pumpkin, cooked, boiled, drained, without salt | 3.8 | 4.9 | 1.1 | 20 |
| Peppers, hot chili, green, canned, pods, excluding seeds, solids and liquids | 3.8 | 5.1 | 1.3 | 21 |
| Peppers, hot chili, red, canned, excluding seeds, solids and liquids | 3.8 | 5.1 | 1.3 | 21 |
| Tomato products, canned, sauce | 3.81 | 5.31 | 1.5 | 24 |
| Tomato sauce, canned, no salt added | 3.81 | 5.31 | 1.5 | 24 |
| Artichokes, (globe or french), frozen, unprepared | 3.85 | 7.75 | 3.9 | 38 |
| Broccoli, cooked, boiled, drained, with salt | 3.88 | 7.18 | 3.3 | 35 |
| Broccoli, cooked, boiled, drained, without salt | 3.88 | 7.18 | 3.3 | 35 |
| Yambean (jicama), raw | 3.92 | 8.82 | 4.9 | 38 |
| Turnip greens, raw | 3.93 | 7.13 | 3.2 | 32 |
| Peppers, sweet, red, raw | 3.93 | 6.03 | 2.1 | 26 |
| Onions, young green, tops only | 3.94 | 5.74 | 1.8 | 27 |
| Tomatillos, raw | 3.94 | 5.84 | 1.9 | 32 |
| Drumstick pods, cooked, boiled, drained, without salt | 3.98 | 8.18 | 4.2 | 36 |
| Drumstick pods, cooked, boiled, drained, with salt | 3.98 | 8.18 | 4.2 | 36 |
| Tomatoes, green, raw | 4 | 5.1 | 1.1 | 23 |
| Amaranth leaves, raw | 4.02 | 4.02 | 0 | 23 |
| Broccoli, raw | 4.04 | 6.64 | 2.6 | 34 |
| Carrots, canned, regular pack, drained solids | 4.04 | 5.54 | 1.5 | 25 |
| Carrots, canned, no salt added, drained solids | 4.04 | 5.54 | 1.5 | 25 |
| Brussels sprouts, frozen, unprepared | 4.06 | 7.86 | 3.8 | 41 |
| Mushrooms, shiitake, stir-fried | 4.08 | 7.68 | 3.6 | 39 |
| Beans, kidney, mature seeds, sprouted, raw | 4.1 | 4.1 | 0 | 29 |
| Peas, edible-podded, frozen, unprepared | 4.1 | 7.2 | 3.1 | 42 |
| Amaranth leaves, cooked, boiled, drained, with salt | 4.11 | 4.11 | 0 | 21 |
| Amaranth leaves, cooked, boiled, drained, without salt | 4.11 | 4.11 | 0 | 21 |
| Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, without salt | 4.14 | 5.54 | 1.4 | 25 |
| Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, with salt | 4.14 | 5.54 | 1.4 | 25 |
| Mung beans, mature seeds, sprouted, raw | 4.14 | 5.94 | 1.8 | 30 |
| Fennel, bulb, raw | 4.2 | 7.3 | 3.1 | 31 |
| Vegetables, mixed (corn, lima beans, peas, green beans, carrots) canned, no salt added | 4.21 | 7.31 | 3.1 | 37 |
| Brussels sprouts, frozen, cooked, boiled, drained, without salt | 4.22 | 8.32 | 4.1 | 42 |
| Brussels sprouts, frozen, cooked, boiled, drained, with salt | 4.22 | 8.32 | 4.1 | 42 |
| Peas, edible-podded, boiled, drained, without salt | 4.25 | 7.05 | 2.8 | 42 |
| Okra, raw | 4.25 | 7.45 | 3.2 | 33 |
| Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, with salt | 4.26 | 6.16 | 1.9 | 32 |
| Mushrooms, maitake, raw | 4.27 | 6.97 | 2.7 | 31 |
| Beans, snap, green, raw | 4.27 | 6.97 | 2.7 | 31 |
| Mushrooms, shiitake, raw | 4.29 | 6.79 | 2.5 | 34 |
| Onions, frozen, chopped, cooked, boiled, drained, with salt | 4.3 | 6 | 1.7 | 26 |
| Collards, frozen, chopped, cooked, boiled, drained, with salt | 4.3 | 7.1 | 2.8 | 36 |
| Collards, frozen, chopped, cooked, boiled, drained, without salt | 4.3 | 7.1 | 2.8 | 36 |
| Winged beans, immature seeds, raw | 4.31 | 4.31 | 0 | 49 |
| Okra, frozen, cooked, boiled, drained, with salt | 4.31 | 6.41 | 2.1 | 29 |
| Okra, frozen, cooked, boiled, drained, without salt | 4.31 | 6.41 | 2.1 | 29 |
| Cabbage, red, cooked, boiled, drained, with salt | 4.34 | 6.94 | 2.6 | 29 |
| Cabbage, red, cooked, boiled, drained, without salt | 4.34 | 6.94 | 2.6 | 29 |
| Cress, garden, raw | 4.4 | 5.5 | 1.1 | 32 |
| Carrots, frozen, cooked, boiled, drained, with salt | 4.43 | 7.73 | 3.3 | 37 |
| Carrots, frozen, cooked, boiled, drained, without salt | 4.43 | 7.73 | 3.3 | 37 |
| Okra, frozen, unprepared | 4.43 | 6.63 | 2.2 | 30 |
| Brussels sprouts, cooked, boiled, drained, with salt | 4.5 | 7.1 | 2.6 | 36 |
| Brussels sprouts, cooked, boiled, drained, without salt | 4.5 | 7.1 | 2.6 | 36 |
| Beans, snap, yellow, cooked, boiled, drained, with salt | 4.58 | 7.88 | 3.3 | 35 |
| Artichokes, (globe or french), frozen, cooked, boiled, drained, with salt | 4.58 | 9.18 | 4.6 | 45 |
| Beans, snap, yellow, cooked, boiled, drained, without salt | 4.58 | 7.88 | 3.3 | 35 |
| Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt | 4.58 | 9.18 | 4.6 | 45 |
| Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | 4.6 | 7.9 | 3.3 | 36 |
| Turnips, raw | 4.63 | 6.43 | 1.8 | 28 |
| Beans, snap, green, cooked, boiled, drained, with salt | 4.68 | 7.88 | 3.2 | 35 |
| Beans, snap, green, cooked, boiled, drained, without salt | 4.68 | 7.88 | 3.2 | 35 |
| Celeriac, cooked, boiled, drained, without salt | 4.7 | 5.9 | 1.2 | 27 |
| Onions, frozen, whole, cooked, boiled, drained, with salt | 4.71 | 6.11 | 1.4 | 26 |
| Onions, spring or scallions (includes tops and bulb), raw | 4.74 | 7.34 | 2.6 | 32 |
| Peppers, sweet, red, sauteed | 4.77 | 6.57 | 1.8 | 133 |
| Beans, snap, yellow, frozen, all styles, unprepared | 4.78 | 7.58 | 2.8 | 33 |
| Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt | 4.78 | 6.68 | 1.9 | 34 |
| Onions, frozen, chopped, cooked, boiled, drained, without salt | 4.79 | 6.59 | 1.8 | 28 |
| Squash, winter, hubbard, raw | 4.8 | 8.7 | 3.9 | 40 |
| Seaweed, laver, raw | 4.81 | 5.11 | 0.3 | 35 |
| Cowpeas, leafy tips, raw | 4.82 | 4.82 | 0 | 29 |
| Peppers, sweet, green, cooked, boiled, drained, with salt | 4.91 | 6.11 | 1.2 | 26 |
| Peppers, sweet, red, cooked, boiled, drained, with salt | 4.91 | 6.11 | 1.2 | 26 |
| Beans, snap, green, frozen, all styles, unprepared (Includes foods for USDA's Food Distribution Program) | 4.94 | 7.54 | 2.6 | 33 |
| Peas, edible-podded, raw | 4.95 | 7.55 | 2.6 | 42 |
| Onions, frozen, chopped, unprepared | 5.02 | 6.82 | 1.8 | 29 |
| Rutabagas, cooked, boiled, drained, with salt | 5.04 | 6.84 | 1.8 | 30 |
| Rutabagas, cooked, boiled, drained, without salt | 5.04 | 6.84 | 1.8 | 30 |
| Squash, winter, spaghetti, cooked, boiled, drained, or baked, with salt | 5.06 | 6.46 | 1.4 | 27 |
| Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt | 5.06 | 6.46 | 1.4 | 27 |
| Sesbania flower, cooked, steamed, with salt | 5.1 | 5.1 | 0 | 21 |
| Artichokes, (globe or french), raw | 5.11 | 10.51 | 5.4 | 47 |
| Mushrooms, enoki, raw | 5.11 | 7.81 | 2.7 | 37 |
| Brussels sprouts, raw | 5.15 | 8.95 | 3.8 | 43 |
| Peas and carrots, canned, no salt added, solids and liquids | 5.18 | 8.48 | 3.3 | 38 |
| Tomatoes, red, ripe, canned, stewed | 5.19 | 6.19 | 1 | 26 |
| Pumpkin, canned, without salt | 5.19 | 8.09 | 2.9 | 34 |
| Pumpkin, canned, with salt | 5.19 | 8.09 | 2.9 | 34 |
| Spinach souffle | 5.2 | 5.9 | 0.7 | 172 |
| Carrots, cooked, boiled, drained, with salt | 5.22 | 8.22 | 3 | 35 |
| Carrots, cooked, boiled, drained, without salt | 5.22 | 8.22 | 3 | 35 |
| Sesbania flower, cooked, steamed, without salt | 5.23 | 5.23 | 0 | 22 |
| Broccoli, stalks, raw | 5.24 | 5.24 | 0 | 28 |
| Cabbage, red, raw | 5.27 | 7.37 | 2.1 | 31 |
| Jute, potherb, cooked, boiled, drained, without salt | 5.29 | 7.29 | 2 | 37 |
| Jute, potherb, cooked, boiled, drained, with salt | 5.29 | 7.29 | 2 | 37 |
| Onions, frozen, whole, cooked, boiled, drained, without salt | 5.3 | 6.7 | 1.4 | 28 |
| Drumstick pods, raw | 5.33 | 8.53 | 3.2 | 37 |
| Peas, edible-podded, frozen, cooked, boiled, drained, with salt | 5.33 | 8.43 | 3.1 | 50 |
| Carrots, baby, raw | 5.34 | 8.24 | 2.9 | 35 |
| Beets, canned, no salt added, solids and liquids | 5.37 | 6.57 | 1.2 | 28 |
| Tomatoes, crushed, canned | 5.39 | 7.29 | 1.9 | 32 |
| Squash, winter, spaghetti, raw | 5.41 | 6.91 | 1.5 | 31 |
| Beets, canned, drained solids | 5.41 | 7.21 | 1.8 | 31 |
| Peppers, sweet, yellow, raw | 5.42 | 6.32 | 0.9 | 27 |
| Sweet potato leaves, cooked, steamed, without salt | 5.48 | 7.38 | 1.9 | 35 |
| Sweet potato leaves, cooked, steamed, with salt | 5.48 | 7.38 | 1.9 | 35 |
| Peppers, sweet, red, cooked, boiled, drained, without salt | 5.5 | 6.7 | 1.2 | 28 |
| Peppers, sweet, green, cooked, boiled, drained, without salt | 5.5 | 6.7 | 1.2 | 28 |
| Kohlrabi, cooked, boiled, drained, without salt | 5.59 | 6.69 | 1.1 | 29 |
| Kohlrabi, cooked, boiled, drained, with salt | 5.59 | 6.69 | 1.1 | 29 |
| Eggplant, cooked, boiled, drained, with salt | 5.64 | 8.14 | 2.5 | 33 |
| Tomato products, canned, sauce, with tomato tidbits | 5.69 | 7.09 | 1.4 | 32 |
| Artichokes, (globe or french), cooked, boiled, drained, with salt | 5.69 | 11.39 | 5.7 | 51 |
| Dandelion greens, raw | 5.7 | 9.2 | 3.5 | 45 |
| Peppers, hungarian, raw | 5.7 | 6.7 | 1 | 29 |
| Soybeans, mature seeds, sprouted, cooked, steamed, with salt | 5.73 | 6.53 | 0.8 | 81 |
| Soybeans, mature seeds, sprouted, cooked, steamed | 5.73 | 6.53 | 0.8 | 81 |
| Jute, potherb, raw | 5.8 | 5.8 | 0 | 34 |
| Tomato products, canned, sauce, spanish style | 5.84 | 7.24 | 1.4 | 33 |
| Hyacinth-beans, immature seeds, raw | 5.89 | 9.19 | 3.3 | 46 |
| Celeriac, cooked, boiled, drained, with salt | 5.9 | 5.9 | 0 | 27 |
| Squash, winter, hubbard, baked, without salt | 5.91 | 10.81 | 4.9 | 50 |
| Squash, winter, hubbard, baked, with salt | 5.91 | 10.81 | 4.9 | 50 |
| Peas, edible-podded, frozen, cooked, boiled, drained, without salt | 5.92 | 9.02 | 3.1 | 52 |
| Beets, canned, regular pack, solids and liquids | 5.94 | 7.14 | 1.2 | 30 |
| Pumpkin, raw | 6 | 6.5 | 0.5 | 26 |
| Squash, winter, all varieties, cooked, baked, with salt | 6.05 | 8.85 | 2.8 | 37 |
| Squash, winter, all varieties, cooked, baked, without salt | 6.05 | 8.85 | 2.8 | 37 |
| Onions, yellow, sauteed | 6.16 | 7.86 | 1.7 | 123 |
| Squash, winter, acorn, cooked, boiled, mashed, with salt | 6.19 | 8.79 | 2.6 | 34 |
| Squash, winter, acorn, cooked, boiled, mashed, without salt | 6.19 | 8.79 | 2.6 | 34 |
| Cowpeas, young pods with seeds, raw | 6.2 | 9.5 | 3.3 | 44 |
| Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS | 6.23 | 8.13 | 1.9 | 31 |
| Eggplant, cooked, boiled, drained, without salt | 6.23 | 8.73 | 2.5 | 35 |
| Seaweed, agar, raw | 6.25 | 6.75 | 0.5 | 26 |
| Artichokes, (globe or french), cooked, boiled, drained, without salt | 6.25 | 11.95 | 5.7 | 53 |
| Vegetables, mixed, canned, drained solids | 6.26 | 9.26 | 3 | 49 |
| Peas and onions, canned, solids and liquids | 6.27 | 8.57 | 2.3 | 51 |
| Drumstick leaves, raw | 6.28 | 8.28 | 2 | 64 |
| Grape leaves, raw | 6.31 | 17.31 | 11 | 93 |
| Rutabagas, raw | 6.32 | 8.62 | 2.3 | 37 |
| Peas and onions, frozen, cooked, boiled, drained, with salt | 6.43 | 8.63 | 2.2 | 45 |
| Peas and onions, frozen, cooked, boiled, drained, without salt | 6.43 | 8.63 | 2.2 | 45 |
| Peas, green, canned, no salt added, solids and liquids | 6.45 | 9.75 | 3.3 | 53 |
| Peas, green (includes baby and lesuer types), canned, drained solids, unprepared | 6.46 | 11.36 | 4.9 | 68 |
| Peas and carrots, canned, regular pack, solids and liquids | 6.48 | 8.48 | 2 | 38 |
| Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt | 6.62 | 7.62 | 1 | 31 |
| Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, with salt | 6.62 | 7.62 | 1 | 31 |
| Onions, sweet, raw | 6.65 | 7.55 | 0.9 | 32 |
| Sesbania flower, raw | 6.73 | 6.73 | 0 | 27 |
| Jew's ear, (pepeao), raw | 6.75 | 6.75 | 0 | 25 |
| Onions, frozen, whole, unprepared | 6.75 | 8.45 | 1.7 | 35 |
| Beets, raw | 6.76 | 9.56 | 2.8 | 43 |
| Carrots, raw | 6.78 | 9.58 | 2.8 | 41 |
| Taro, tahitian, cooked, without salt | 6.85 | 6.85 | 0 | 44 |
| Soybeans, green, cooked, boiled, drained, without salt | 6.85 | 11.05 | 4.2 | 141 |
| Taro, tahitian, cooked, with salt | 6.85 | 6.85 | 0 | 44 |
| Soybeans, green, cooked, boiled, drained, with salt | 6.85 | 11.05 | 4.2 | 141 |
| Soybeans, green, raw | 6.85 | 11.05 | 4.2 | 147 |
| Squash, summer, zucchini, italian style, canned | 6.85 | 6.85 | 0 | 29 |
| Taro, tahitian, raw | 6.91 | 6.91 | 0 | 44 |
| Tomato products, canned, sauce, with mushrooms | 6.93 | 8.43 | 1.5 | 35 |
| Cowpeas, young pods with seeds, cooked, boiled, drained, with salt | 7 | 7 | 0 | 34 |
| Cowpeas, young pods with seeds, cooked, boiled, drained, without salt | 7 | 7 | 0 | 34 |
| Peas and carrots, frozen, cooked, boiled, drained, with salt | 7.02 | 10.12 | 3.1 | 48 |
| Peas and carrots, frozen, cooked, boiled, drained, without salt | 7.02 | 10.12 | 3.1 | 48 |
| Tree fern, cooked, with salt | 7.08 | 10.78 | 3.7 | 40 |
| Tomato products, canned, puree, without salt added | 7.08 | 8.98 | 1.9 | 38 |
| Tomato products, canned, puree, with salt added | 7.08 | 8.98 | 1.9 | 38 |
| Squash, winter, all varieties, raw | 7.09 | 8.59 | 1.5 | 34 |
| Peas, green, canned, seasoned, solids and liquids | 7.25 | 9.25 | 2 | 50 |
| Eggplant, pickled | 7.27 | 9.77 | 2.5 | 49 |
| Tree fern, cooked, without salt | 7.28 | 10.98 | 3.7 | 40 |
| Squash, winter, butternut, cooked, baked, without salt | 7.29 | 10.49 | 3.2 | 40 |
| Squash, winter, butternut, cooked, baked, with salt | 7.29 | 10.49 | 3.2 | 40 |
| Peas, green, canned, regular pack, solids and liquids | 7.3 | 10.6 | 3.3 | 58 |
| Peppers, hot chili, red, raw | 7.31 | 8.81 | 1.5 | 40 |
| Tomato products, canned, sauce, with onions, green peppers, and celery | 7.37 | 8.77 | 1.4 | 41 |
| Celeriac, raw | 7.4 | 9.2 | 1.8 | 42 |
| Broadbeans, immature seeds, raw | 7.5 | 11.7 | 4.2 | 72 |
| Onions, raw | 7.64 | 9.34 | 1.7 | 40 |
| Peas and carrots, frozen, unprepared | 7.75 | 11.15 | 3.4 | 53 |
| Beets, cooked, boiled, drained | 7.96 | 9.96 | 2 | 44 |
| Peppers, hot chili, green, raw | 7.96 | 9.46 | 1.5 | 40 |
| Beets, cooked, boiled. drained, with salt | 7.96 | 9.96 | 2 | 44 |
| Tomato products, canned, sauce, with herbs and cheese | 8.04 | 10.24 | 2.2 | 59 |
| Tomato products, canned, sauce, with onions | 8.14 | 9.94 | 1.8 | 42 |
| Onions, cooked, boiled, drained, with salt | 8.16 | 9.56 | 1.4 | 42 |
| Seaweed, kelp, raw | 8.27 | 9.57 | 1.3 | 43 |
| Yardlong bean, raw | 8.35 | 8.35 | 0 | 47 |
| Soybeans, mature seeds, sprouted, raw | 8.47 | 9.57 | 1.1 | 122 |
| Peas, green, canned, no salt added, drained solids | 8.48 | 12.58 | 4.1 | 69 |
| Carrot juice, canned | 8.48 | 9.28 | 0.8 | 40 |
| Potatoes, canned, solids and liquids | 8.49 | 9.89 | 1.4 | 44 |
| Fireweed, leaves, raw | 8.62 | 19.22 | 10.6 | 103 |
| Seaweed, wakame, raw | 8.64 | 9.14 | 0.5 | 45 |
| Mung beans, mature seeds, sprouted, cooked, stir-fried | 8.69 | 10.59 | 1.9 | 50 |
| Vegetables, mixed, frozen, cooked, boiled, drained, with salt | 8.69 | 13.09 | 4.4 | 60 |
| Vegetables, mixed, frozen, cooked, boiled, drained, without salt | 8.69 | 13.09 | 4.4 | 65 |
| Peas, green, raw | 8.75 | 14.45 | 5.7 | 81 |
| Onions, cooked, boiled, drained, without salt | 8.75 | 10.15 | 1.4 | 44 |
| Potatoes, scalloped, home-prepared with butter | 8.88 | 10.78 | 1.9 | 88 |
| Potatoes, scalloped, home-prepared with margarine | 8.88 | 10.78 | 1.9 | 88 |
| Squash, winter, acorn, raw | 8.92 | 10.42 | 1.5 | 40 |
| Peas, green, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | 9.12 | 13.62 | 4.5 | 77 |
| Drumstick leaves, cooked, boiled, drained, with salt | 9.15 | 11.15 | 2 | 60 |
| Drumstick leaves, cooked, boiled, drained, without salt | 9.15 | 11.15 | 2 | 60 |
| Yardlong bean, cooked, boiled, drained, with salt | 9.17 | 9.17 | 0 | 47 |
| Yardlong bean, cooked, boiled, drained, without salt | 9.18 | 9.18 | 0 | 47 |
| Hyacinth-beans, immature seeds, cooked, boiled, drained, without salt | 9.2 | 9.2 | 0 | 50 |
| Hyacinth-beans, immature seeds, cooked, boiled, drained, with salt | 9.2 | 9.2 | 0 | 50 |
| Potatoes, au gratin, home-prepared from recipe using butter | 9.46 | 11.26 | 1.8 | 134 |
| Vegetables, mixed, frozen, unprepared | 9.47 | 13.47 | 4 | 72 |
| Potatoes, au gratin, home-prepared from recipe using margarine | 9.47 | 11.27 | 1.8 | 132 |
| Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry | 9.54 | 46.24 | 36.7 | 259 |
| Parsley, freeze-dried | 9.68 | 42.38 | 32.7 | 271 |
| Squash, winter, butternut, raw | 9.69 | 11.69 | 2 | 45 |
| Lima beans, immature seeds, canned, regular pack, solids and liquids | 9.73 | 13.33 | 3.6 | 71 |
| Lima beans, immature seeds, canned, no salt added, solids and liquids | 9.73 | 13.33 | 3.6 | 71 |
| Peas, green, frozen, cooked, boiled, drained, with salt | 9.76 | 14.26 | 4.5 | 78 |
| Peas, green, frozen, cooked, boiled, drained, without salt | 9.76 | 14.26 | 4.5 | 78 |
| Waterchestnuts, chinese, canned, solids and liquids | 9.8 | 12.3 | 2.5 | 50 |
| Potato salad, home-prepared | 9.87 | 11.17 | 1.3 | 143 |
| Potatoes, raw, skin | 9.94 | 12.44 | 2.5 | 58 |
| Peas and onions, frozen, unprepared | 10.01 | 13.51 | 3.5 | 70 |
| Squash, winter, butternut, frozen, cooked, boiled, with salt | 10.04 | 10.04 | 0 | 39 |
| Squash, winter, butternut, frozen, cooked, boiled, without salt | 10.05 | 10.05 | 0 | 39 |
| Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added | 10.07 | 10.87 | 0.8 | 97 |
| Peas, green, cooked, boiled, drained, without salt | 10.13 | 15.63 | 5.5 | 84 |
| Beans, fava, in pod, raw | 10.13 | 17.63 | 7.5 | 88 |
| Peas, green, cooked, boiled, drained, with salt | 10.13 | 15.63 | 5.5 | 84 |
| Squash, winter, acorn, cooked, baked, with salt | 10.18 | 14.58 | 4.4 | 56 |
| Squash, winter, acorn, cooked, baked, without salt | 10.18 | 14.58 | 4.4 | 56 |
| Gourd, dishcloth (towelgourd), cooked, boiled, drained, with salt | 10.85 | 13.75 | 2.9 | 54 |
| Seaweed, irishmoss, raw | 10.99 | 12.29 | 1.3 | 49 |
| Potatoes, canned, drained solids, no salt added | 11.2 | 13.6 | 2.4 | 60 |
| Potatoes, canned, drained solids | 11.31 | 13.61 | 2.3 | 60 |
| Corn, sweet, yellow, canned, drained solids, rinsed with tap water | 11.32 | 13.02 | 1.7 | 64 |
| Tomatoes, red, ripe, cooked, stewed | 11.35 | 13.05 | 1.7 | 79 |
| Succotash, (corn and limas), canned, with whole kernel corn, solids and liquids | 11.38 | 13.98 | 2.6 | 63 |
| Potatoes, mashed, ready-to-eat | 11.39 | 13.29 | 1.9 | 106 |
| Gourd, dishcloth (towelgourd), cooked, boiled, drained, without salt | 11.44 | 14.34 | 2.9 | 56 |
| Potatoes, scalloped, dry mix, prepared with water, whole milk and butter | 11.67 | 12.77 | 1.1 | 93 |
| Peas, green, canned, drained solids, rinsed in tap water | 11.82 | 11.82 | 0 | 71 |
| Potatoes, au gratin, dry mix, prepared with water, whole milk and butter | 11.94 | 12.84 | 0.9 | 93 |
| Arrowroot, raw | 12.09 | 13.39 | 1.3 | 65 |
| Corn, sweet, yellow, canned, brine pack, regular pack, solids and liquids | 12.16 | 13.86 | 1.7 | 61 |
| Potatoes, mashed, dehydrated, prepared from granules without milk, whole milk and butter added | 12.16 | 14.36 | 2.2 | 108 |
| Corn, sweet, yellow, canned, no salt added, solids and liquids (Includes foods for USDA's Food Distribution Program) | 12.16 | 13.86 | 1.7 | 61 |
| Potatoes, mashed, prepared from granules, without milk, whole milk and margarine | 12.2 | 14.4 | 2.2 | 108 |
| Salsify, cooked, boiled, drained, without salt | 12.26 | 15.36 | 3.1 | 68 |
| Salsify, cooked, boiled, drained, with salt | 12.26 | 15.36 | 3.1 | 68 |
| Mushrooms, shiitake, cooked, with salt | 12.29 | 14.39 | 2.1 | 56 |
| Mushrooms, shiitake, cooked, without salt | 12.29 | 14.39 | 2.1 | 56 |
| Lotus root, raw | 12.33 | 17.23 | 4.9 | 74 |
| Corn, sweet, yellow, canned, whole kernel, drained solids | 12.34 | 14.34 | 2 | 67 |
| Corn, sweet, white, canned, whole kernel, drained solids | 12.34 | 14.34 | 2 | 67 |
| Leeks, (bulb and lower leaf-portion), raw | 12.35 | 14.15 | 1.8 | 61 |
| Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and margarine added | 12.72 | 15.02 | 2.3 | 113 |
| Lotus root, cooked, boiled, drained, with salt | 12.92 | 16.02 | 3.1 | 66 |
| Lotus root, cooked, boiled, drained, without salt | 12.92 | 16.02 | 3.1 | 66 |
| Parsnips, cooked, boiled, drained, with salt | 13.01 | 17.01 | 4 | 71 |
| Beans, navy, mature seeds, sprouted, raw | 13.05 | 13.05 | 0 | 67 |
| Parsnips, raw | 13.09 | 17.99 | 4.9 | 75 |
| Squash, winter, butternut, frozen, unprepared | 13.11 | 14.41 | 1.3 | 57 |
| Potatoes, white, flesh and skin, raw | 13.31 | 15.71 | 2.4 | 69 |
| Parsnips, cooked, boiled, drained, without salt | 13.41 | 17.01 | 3.6 | 71 |
| Shallots, raw | 13.6 | 16.8 | 3.2 | 72 |
| Corn, sweet, white, canned, whole kernel, regular pack, solids and liquids | 13.71 | 15.41 | 1.7 | 64 |
| Mountain yam, hawaii, raw | 13.8 | 16.3 | 2.5 | 67 |
| Cowpeas (blackeyes), immature seeds, raw | 13.83 | 18.83 | 5 | 90 |
| Potatoes, boiled, cooked in skin, skin, with salt | 13.9 | 17.2 | 3.3 | 78 |
| Potatoes, boiled, cooked in skin, skin, without salt | 13.91 | 17.21 | 3.3 | 78 |
| Yeast extract spread | 13.92 | 20.42 | 6.5 | 185 |
| Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, with salt | 14.02 | 19.32 | 5.3 | 103 |
| Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, without salt | 14.02 | 19.32 | 5.3 | 103 |
| Burdock root, raw | 14.04 | 17.34 | 3.3 | 72 |
| Potatoes, red, flesh and skin, raw | 14.2 | 15.9 | 1.7 | 70 |
| Lima beans, immature seeds, frozen, fordhook, unprepared | 14.33 | 19.83 | 5.5 | 106 |
| Succotash, (corn and limas), canned, with cream style corn | 14.61 | 17.61 | 3 | 77 |
| Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, without salt | 14.65 | 19.45 | 4.8 | 105 |
| Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, with salt | 14.65 | 19.45 | 4.8 | 105 |
| Corn, sweet, white, canned, whole kernel, no salt added, solids and liquids | 14.71 | 15.41 | 0.7 | 64 |
| Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, with salt | 14.73 | 19.73 | 5 | 94 |
| Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program) | 14.81 | 18.91 | 4.1 | 82 |
| Potatoes, mashed, dehydrated, prepared from granules with milk, water and margarine added | 14.83 | 16.13 | 1.3 | 116 |
| Sweet potato, cooked, boiled, without skin | 15.22 | 17.72 | 2.5 | 76 |
| Sweet potato, cooked, boiled, without skin, with salt | 15.22 | 17.72 | 2.5 | 76 |
| Lima beans, immature seeds, raw | 15.27 | 20.17 | 4.9 | 113 |
| Pigeonpeas, immature seeds, cooked, boiled, drained, without salt | 15.29 | 19.49 | 4.2 | 111 |
| Pigeonpeas, immature seeds, cooked, boiled, drained, with salt | 15.29 | 19.49 | 4.2 | 111 |
| Salsify, (vegetable oyster), raw | 15.3 | 18.6 | 3.3 | 82 |
| Potatoes, mashed, home-prepared, whole milk and butter added | 15.31 | 16.81 | 1.5 | 113 |
| Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt | 15.32 | 20.32 | 5 | 97 |
| Potatoes, hash brown, frozen, with butter sauce, unprepared | 15.38 | 18.28 | 2.9 | 135 |
| Potatoes, flesh and skin, raw | 15.39 | 17.49 | 2.1 | 77 |
| Potatoes, mashed, home-prepared, whole milk and margarine added | 15.44 | 16.94 | 1.5 | 113 |
| Potatoes, o'brien, home-prepared | 15.47 | 15.47 | 0 | 81 |
| Beets, pickled, canned, solids and liquids | 15.48 | 16.28 | 0.8 | 65 |
| Beets, harvard, canned, solids and liquids | 15.68 | 18.18 | 2.5 | 73 |
| Wasabi, root, raw | 15.74 | 23.54 | 7.8 | 109 |
| Ginger root, raw | 15.77 | 17.77 | 2 | 80 |
| Corn pudding, home prepared | 15.77 | 16.97 | 1.2 | 131 |
| Jerusalem-artichokes, raw | 15.84 | 17.44 | 1.6 | 73 |
| Succotash, (corn and limas), frozen, cooked, boiled, drained, without salt | 15.85 | 19.95 | 4.1 | 93 |
| Succotash, (corn and limas), frozen, cooked, boiled, drained, with salt | 15.85 | 19.95 | 4.1 | 93 |
| Succotash, (corn and limas), frozen, unprepared | 15.94 | 19.94 | 4 | 93 |
| Potatoes, yellow fleshed, hash brown, shredded, salt added in processing, frozen, unprepared | 15.98 | 17.98 | 2 | 81 |
| Chicory roots, raw | 16.01 | 17.51 | 1.5 | 72 |
| Potatoes, mashed, home-prepared, whole milk added | 16.07 | 17.57 | 1.5 | 83 |
| Arrowhead, cooked, boiled, drained, with salt | 16.14 | 16.14 | 0 | 78 |
| Arrowhead, cooked, boiled, drained, without salt | 16.14 | 16.14 | 0 | 78 |
| Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt | 16.31 | 18.71 | 2.4 | 79 |
| Potatoes, hash brown, frozen, plain, unprepared | 16.32 | 17.72 | 1.4 | 82 |
| Corn, sweet, white, raw | 16.32 | 19.02 | 2.7 | 86 |
| Corn, sweet, yellow, raw | 16.7 | 18.7 | 2 | 86 |
| Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program) | 16.77 | 18.07 | 1.3 | 79 |
| Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt | 16.9 | 19.3 | 2.4 | 81 |
| Corn, sweet, yellow, canned, cream style, regular pack | 16.93 | 18.13 | 1.2 | 72 |
| Corn, sweet, white, canned, cream style, no salt added | 16.93 | 18.13 | 1.2 | 72 |
| Corn, sweet, yellow, canned, cream style, no salt added | 16.93 | 18.13 | 1.2 | 72 |
| Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, with salt | 17.1 | 23.5 | 6.4 | 131 |
| Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program) | 17.12 | 20.12 | 3 | 86 |
| Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, with salt | 17.16 | 19.56 | 2.4 | 80 |
| Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, without salt | 17.16 | 19.56 | 2.4 | 80 |
| Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt | 17.36 | 23.76 | 6.4 | 132 |
| Potatoes, hash brown, refrigerated, unprepared | 17.36 | 19.16 | 1.8 | 84 |
| Sweet potato, cooked, baked in skin, flesh, without salt | 17.41 | 20.71 | 3.3 | 90 |
| Sweet potato, cooked, baked in skin, flesh, with salt | 17.41 | 20.71 | 3.3 | 90 |
| Corn, sweet, white, canned, cream style, regular pack | 17.42 | 18.62 | 1.2 | 74 |
| Corn, sweet, yellow, canned, vacuum pack, regular pack | 17.44 | 19.44 | 2 | 79 |
| Corn, sweet, white, canned, vacuum pack, regular pack | 17.44 | 19.44 | 2 | 79 |
| Corn, sweet, white, canned, vacuum pack, no salt added | 17.44 | 19.44 | 2 | 79 |
| Corn, sweet, yellow, canned, vacuum pack, no salt added | 17.44 | 19.44 | 2 | 79 |
| Tomatoes, sun-dried, packed in oil, drained | 17.53 | 23.33 | 5.8 | 213 |
| Potatoes, red, flesh and skin, baked | 17.79 | 19.59 | 1.8 | 87 |
| Corn, sweet, white, frozen, kernels cut off cob, unprepared | 17.83 | 20.73 | 2.9 | 88 |
| Potatoes, boiled, cooked without skin, flesh, with salt | 18.01 | 20.01 | 2 | 86 |
| Pumpkin pie mix, canned | 18.09 | 26.39 | 8.3 | 104 |
| Potatoes, boiled, cooked in skin, flesh, with salt | 18.13 | 20.13 | 2 | 87 |
| Corn with red and green peppers, canned, solids and liquids | 18.17 | 18.17 | 0 | 75 |
| Potatoes, boiled, cooked without skin, flesh, without salt | 18.21 | 20.01 | 1.8 | 86 |
| Lima beans, immature seeds, cooked, boiled, drained, without salt | 18.24 | 23.64 | 5.4 | 123 |
| Potatoes, boiled, cooked in skin, flesh, without salt | 18.33 | 20.13 | 1.8 | 87 |
| Lima beans, immature seeds, cooked, boiled, drained, with salt | 18.34 | 23.64 | 5.3 | 123 |
| Sweet potato, canned, syrup pack, solids and liquids | 18.43 | 20.93 | 2.5 | 89 |
| Corn, sweet, yellow, cooked, boiled, drained, with salt | 18.58 | 20.98 | 2.4 | 96 |
| Corn, sweet, yellow, cooked, boiled, drained, without salt | 18.58 | 20.98 | 2.4 | 96 |
| Corn, sweet, yellow, frozen, kernels cut off cob, unprepared (Includes foods for USDA's Food Distribution Program) | 18.61 | 20.71 | 2.1 | 88 |
| Pigeonpeas, immature seeds, raw | 18.78 | 23.88 | 5.1 | 136 |
| Potatoes, baked, flesh and skin, without salt | 18.95 | 21.15 | 2.2 | 93 |
| Potatoes, baked, flesh and skin, with salt | 18.95 | 21.15 | 2.2 | 93 |
| Potatoes, white, flesh and skin, baked | 18.98 | 21.08 | 2.1 | 92 |
| Corn, sweet, white, cooked, boiled, drained, without salt | 19.01 | 21.71 | 2.7 | 97 |
| Corn, sweet, white, cooked, boiled, drained, with salt | 19.01 | 21.71 | 2.7 | 97 |
| Lima beans, immature seeds, frozen, baby, unprepared | 19.14 | 25.14 | 6 | 132 |
| Potatoes, Russet, flesh and skin, baked | 19.14 | 21.44 | 2.3 | 95 |
| Sweet potato, canned, vacuum pack | 19.32 | 21.12 | 1.8 | 91 |
| Burdock root, cooked, boiled, drained, without salt | 19.35 | 21.15 | 1.8 | 88 |
| Burdock root, cooked, boiled, drained, with salt | 19.35 | 21.15 | 1.8 | 88 |
| Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt | 19.53 | 22.33 | 2.8 | 94 |
| Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, without salt | 19.53 | 22.33 | 2.8 | 94 |
| Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, with salt | 19.53 | 22.33 | 2.8 | 94 |
| Potatoes, french fried, wedge cut, frozen, unprepared | 19.82 | 22.22 | 2.4 | 162 |
| Succotash, (corn and limas), cooked, boiled, drained, without salt | 19.88 | 24.38 | 4.5 | 115 |
| Mountain yam, hawaii, cooked, steamed, with salt | 19.99 | 19.99 | 0 | 82 |
| Mountain yam, hawaii, cooked, steamed, without salt | 20 | 20 | 0 | 82 |
| Potatoes, baked, flesh, without salt | 20.05 | 21.55 | 1.5 | 93 |
| Potatoes, baked, flesh, with salt | 20.05 | 21.55 | 1.5 | 93 |
| Cowpeas (blackeyes), immature seeds, frozen, unprepared | 20.13 | 25.13 | 5 | 139 |
| Pickles, cucumber, sweet (includes bread and butter pickles) | 20.15 | 21.15 | 1 | 91 |
| Arrowhead, raw | 20.23 | 20.23 | 0 | 99 |
| Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, without salt | 20.23 | 22.33 | 2.1 | 94 |
| Seaweed, spirulina, dried | 20.3 | 23.9 | 3.6 | 290 |
| Sweet potato, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | 20.52 | 22.22 | 1.7 | 96 |
| Potatoes, french fried, cross cut, frozen, unprepared | 20.65 | 22.95 | 2.3 | 187 |
| Corn, sweet, white, frozen, kernels on cob, unprepared | 20.7 | 23.5 | 2.8 | 98 |
| Corn, sweet, yellow, frozen, kernels on cob, unprepared | 20.7 | 23.5 | 2.8 | 98 |
| Potatoes, yellow fleshed, roasted, salt added in processing, frozen, unprepared | 20.84 | 23.44 | 2.6 | 119 |
| Waterchestnuts, chinese, (matai), raw | 20.94 | 23.94 | 3 | 97 |
| Potatoes, french fried, cottage-cut, salt not added in processing, frozen, as purchased | 20.98 | 23.98 | 3 | 153 |
| Sweet potato, canned, mashed | 21.49 | 23.19 | 1.7 | 101 |
| Sweet potato, frozen, cooked, baked, with salt | 21.6 | 23.4 | 1.8 | 100 |
| Sweet potato, frozen, cooked, baked, without salt | 21.6 | 23.4 | 1.8 | 100 |
| Potatoes, french fried, steak fries, salt added in processing, frozen, as purchased | 21.61 | 23.51 | 1.9 | 130 |
| Potatoes, microwaved, cooked in skin, flesh, without salt | 21.68 | 23.28 | 1.6 | 100 |
| Potatoes, microwaved, cooked in skin, flesh, with salt | 21.68 | 23.28 | 1.6 | 100 |
| Pickle relish, hot dog | 21.85 | 23.35 | 1.5 | 91 |
| Potatoes, french fried, steak cut, salt not added in processing, frozen, unprepared | 21.91 | 24.31 | 2.4 | 134 |
| Potatoes, microwaved, cooked in skin, flesh and skin, without salt | 21.94 | 24.24 | 2.3 | 105 |
| Potatoes, microwaved, cooked, in skin, flesh and skin, with salt | 21.94 | 24.24 | 2.3 | 105 |
| Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, as purchased | 21.96 | 23.96 | 2 | 146 |
| Sweet Potatoes, french fried, crosscut, frozen, unprepared | 22.12 | 25.52 | 3.4 | 209 |
| Yautia (tannier), raw | 22.13 | 23.63 | 1.5 | 98 |
| Lentils, sprouted, raw | 22.14 | 22.14 | 0 | 106 |
| Taro, raw | 22.36 | 26.46 | 4.1 | 112 |
| Sweet potato, canned, syrup pack, drained solids | 22.36 | 25.36 | 3 | 108 |
| Potato puffs, frozen, unprepared | 22.5 | 24.8 | 2.3 | 178 |
| Potatoes, yellow fleshed, french fried, frozen, unprepared | 22.81 | 25.01 | 2.2 | 162 |
| Potatoes, french fried, all types, salt added in processing, frozen, unprepared | 22.91 | 24.81 | 1.9 | 147 |
| Potatoes, french fried, all types, salt not added in processing, frozen, as purchased | 22.91 | 24.81 | 1.9 | 147 |
| Yam, cooked, boiled, drained, or baked, with salt | 23.09 | 26.99 | 3.9 | 114 |
| Corn, yellow, whole kernel, frozen, microwaved | 23.27 | 25.87 | 2.6 | 113 |
| Potatoes, french fried, shoestring, salt added in processing, frozen, as purchased | 23.29 | 25.59 | 2.3 | 163 |
| Potatoes, french fried, all types, salt added in processing, frozen, home-prepared, oven heated | 23.55 | 25.55 | 2 | 158 |
| Potatoes, roasted, salt added in processing, frozen, unprepared | 23.55 | 26.15 | 2.6 | 127 |
| Yam, cooked, boiled, drained, or baked, without salt | 23.58 | 27.48 | 3.9 | 116 |
| Yam, raw | 23.78 | 27.88 | 4.1 | 118 |
| Potatoes, microwaved, cooked in skin, skin, without salt | 24.13 | 29.63 | 5.5 | 132 |
| Potatoes, microwaved, cooked, in skin, skin with salt | 24.13 | 29.63 | 5.5 | 132 |
| Peppers, pasilla, dried | 24.33 | 51.13 | 26.8 | 345 |
| Succotash, (corn and limas), cooked, boiled, drained, with salt | 24.37 | 24.37 | 0 | 111 |
| Potatoes, french fried, steak fries, salt added in processing, frozen, oven-heated | 24.38 | 26.98 | 2.6 | 148 |
| Potato pancakes | 24.51 | 27.81 | 3.3 | 268 |
| Pickles, chowchow, with cauliflower onion mustard, sweet | 25.14 | 26.64 | 1.5 | 121 |
| Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, oven-heated | 25.2 | 27.5 | 2.3 | 161 |
| Potato puffs, frozen, oven-heated | 25.29 | 27.29 | 2 | 192 |
| Lemon grass (citronella), raw | 25.31 | 25.31 | 0 | 99 |
| Potatoes, hash brown, frozen, plain, prepared, pan fried in canola oil | 25.31 | 28.51 | 3.2 | 219 |
| Beans, pinto, immature seeds, frozen, cooked, boiled, drained, without salt | 25.47 | 30.87 | 5.4 | 162 |
| Beans, pinto, immature seeds, frozen, cooked, boiled, drained, with salt | 25.47 | 30.87 | 5.4 | 162 |
| Potatoes, french fried, all types, salt not added in processing, frozen, oven-heated | 26.11 | 28.71 | 2.6 | 168 |
| Beans, pinto, immature seeds, frozen, unprepared | 26.8 | 32.5 | 5.7 | 170 |
| Poi | 26.83 | 27.23 | 0.4 | 112 |
| Catsup | 27.1 | 27.4 | 0.3 | 101 |
| Catsup, low sodium | 27.1 | 27.4 | 0.3 | 101 |
| Peas, mature seeds, sprouted, raw | 27.11 | 27.11 | 0 | 124 |
| Potatoes, frozen, french fried, par fried, extruded, unprepared | 27.25 | 30.15 | 2.9 | 260 |
| Onion rings, breaded, par fried, frozen, unprepared | 28.73 | 30.53 | 1.8 | 258 |
| Sweet Potato puffs, frozen, unprepared | 28.82 | 30.72 | 1.9 | 161 |
| Potatoes, french fried, shoestring, salt added in processing, frozen, oven-heated | 28.86 | 31.66 | 2.8 | 194 |
| Taro, cooked, without salt | 29.5 | 34.6 | 5.1 | 142 |
| Taro, cooked, with salt | 29.5 | 34.6 | 5.1 | 142 |
| Peppers, ancho, dried | 29.82 | 51.42 | 21.6 | 281 |
| Sweet Potatoes, french fried, frozen as packaged, salt added in processing | 29.88 | 35.58 | 5.7 | 182 |
| Sweet potato, cooked, candied, home-prepared | 30.02 | 32.12 | 2.1 | 164 |
| Potatoes, hash brown, refrigerated, prepared, pan-fried in canola oil | 30.39 | 33.99 | 3.6 | 242 |
| Potatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated | 30.83 | 34.03 | 3.2 | 218 |
| Potatoes, frozen, french fried, par fried, cottage-cut, prepared, heated in oven, with salt | 30.83 | 34.03 | 3.2 | 218 |
| Garlic, raw | 30.96 | 33.06 | 2.1 | 149 |
| Pickle relish, hamburger | 31.28 | 34.48 | 3.2 | 129 |
| Onion rings, breaded, par fried, frozen, prepared, heated in oven | 31.59 | 33.79 | 2.2 | 276 |
| Eppaw, raw | 31.68 | 31.68 | 0 | 150 |
| Potatoes, hash brown, home-prepared | 31.91 | 35.11 | 3.2 | 265 |
| Pickles, cucumber, sweet, low sodium (includes bread and butter pickles) | 32.63 | 33.73 | 1.1 | 122 |
| Pickle relish, sweet | 33.96 | 35.06 | 1.1 | 130 |
| Cassava, raw | 36.26 | 38.06 | 1.8 | 160 |
| Potatoes, frozen, french fried, par fried, extruded, prepared, heated in oven, without salt | 36.48 | 39.68 | 3.2 | 333 |
| Chives, freeze-dried | 38.09 | 64.29 | 26.2 | 311 |
| Potatoes, baked, skin only, with salt | 38.16 | 46.06 | 7.9 | 198 |
| Potatoes, baked, skin, without salt | 38.16 | 46.06 | 7.9 | 198 |
| Radishes, oriental, dried | 39.47 | 63.37 | 23.9 | 271 |
| Peppers, hot chile, sun-dried | 41.16 | 69.86 | 28.7 | 324 |
| Tomatoes, sun-dried | 43.46 | 55.76 | 12.3 | 258 |
| Peppers, sweet, red, freeze-dried | 47.4 | 68.7 | 21.3 | 314 |
| Kanpyo, (dried gourd strips) | 55.23 | 65.03 | 9.8 | 258 |
| Carrot, dehydrated | 55.97 | 79.57 | 23.6 | 341 |
| Mushrooms, shiitake, dried | 63.87 | 75.37 | 11.5 | 296 |
| Leeks, (bulb and lower-leaf portion), freeze-dried | 64.25 | 74.65 | 10.4 | 321 |
| Shallots, freeze-dried | 65 | 80.7 | 15.7 | 348 |
| Potatoes, scalloped, dry mix, unprepared | 65.33 | 73.93 | 8.6 | 358 |
| Potatoes, au gratin, dry mix, unprepared | 70.21 | 74.31 | 4.1 | 314 |
| Potatoes, mashed, dehydrated, granules with milk, dry form | 71.1 | 77.7 | 6.6 | 357 |
| Onions, dehydrated flakes | 74.08 | 83.28 | 9.2 | 349 |
| Potatoes, mashed, dehydrated, flakes without milk, dry form | 74.57 | 81.17 | 6.6 | 354 |
| Potato flour | 77.2 | 83.1 | 5.9 | 357 |
| Potatoes, mashed, dehydrated, granules without milk, dry form | 78.41 | 85.51 | 7.1 | 372 |
| Pepeao, dried | 81.03 | 81.03 | 0 | 298 |
Keto Vegetables to avoid
But are all the vegetables really good to eat on a low carb or keto diet? Are there some veggies with a higher carbohydrate level we should avoid? Yes, indeed they are.
As a thumb rule, eat the vegetables that grow above the soil, they are more likely to be low in carbs and keto friendly.
The vegetables that grow below ground ( especially potatoes) have more carbs and if you’re trying to get into ketosis, pay attention to them
- Potatoes
- Sweet Potatoes
- Peas
- Corn
- Yucca
- Parsnips
- Beans
- Yams
- Legumes
Always try to eat as many green leaves as possible, organic or not they still have most of the nutrients and antioxidants. So, do not be afraid to put them on your plate every time you have a meal. If you have them from organic sources, it’s awesome but if you don’t it’s great too. Just get those veggies on your healthy belly.
This is the list of the most commonly used vegetables that are low in carbs and great to eat on keto.
Are you eating enough vegetables on the keto diet?
READER FAVORITES
The full recipe is in the recipe card below. Readers that love this aslo made these recipes:
unlimited low carb veggies………………………………………
Is it ok to eat an unlimited amount of low-carb veggies?
It depends on what your goals are. If your final goal is weight loss, you will want to watch the carbs from the veggies too. But, honestly, I don't think that a person can eat too many spinach or kale.