Nutrition

New federal food pyramid guidelines recommend eating 2-1/2 cups of vegetables each day. That’s about five servings. The book Volumetrics: Feel Full on Fewer Calories and many diets call for managing weight by maintaining a typical diet by volume, but replacing high calorie foods with low-cal, nutrition packed foods like vegetables. So round out lunch or dinner with some local broccoli steamed and seasoned with a splash of lemon juice, serve up a spinach salad with beets and red onions, and have a baked delicatta squash with low-fat cottage cheese and drizzled honey as dessert!

Look below and check out just how much good stuff is packed in fresh fruits and vegetables!


Fruit or

Serving Size

Weight

Calories

Fiber

Vitamin.A

Vitamin.C

Potassium

Folate

Vegetable

grams

grams

I.U.

milligrams

milligrams

micrograms

Apples

1 medium apple

138

81

4

35

8

159

4

Artichokes cooked

1 medium artichoke

120

60

6

110

12

425

61

Asparagus, cooked

6 medium spears or 1/2 cup chopped

72

22

1

245

10

144

131

Beets

1/2 cup sliced beets, cooked

85

37

2

15

3

259

68

Beet Greens

1/2 cup greens, cooked

72

19

2

1835

18

655

10

Bell Peppers, sweet

1/2 cup chopped pieces

75

20

1

90

138

159

20

Bell Peppers,  sweet, red

1/2 cup chopped pieces

75

20

1

2125

142

132

16

Bell Peppers, sweet, green

1/2 cup chopped pieces

75

20

1

235

66

131

16

Blueberries, fresh

1/2 cup

72

41

2

35

9

65

0

Broccoli, raw

1/2 cup, cut pieces

44

12

1

340

41

143

31

Broccoli, cooked

1/2 cup, (about 2 spears)

78

22

2

540

58

228

39

Brussels Sprouts

1/2 cup, about 4 sprouts

78

30

2

280

48

247

47

Cabbage, Chinese, raw

1 cup shredded

70

9

1

2100

32

176

46

Cabbage, Chinese, cooked

1/2 cup

55

8

1

555

9

133

32

Cabbage, green, raw

1 cup shredded

70

18

2

45

23

172

30

Cabbage, green, cooked

1/2 cup

75

17

2

50

15

73

15

Cabbage, red, raw

1 cup shredded

70

19

1

28

40

144

15

Cabbage, red, cooked

1/2 cup

75

17

2

20

26

105

10

Cantaloupe

1/2 cup, cubed pieces

80

28

1

2579

34

247

14

Carrots, raw

1 medium carrot, raw

61

26

2

8580

6

197

9

Carrots, cooked

1/2 cup, sliced coins

78

35

3

9575

2

177

11

Cauliflower, raw

1/2 cup, cut pieces

50

13

1

5

23

152

29

Cauliflower, cooked

1/2 cup, cut pieces

62

14

1

5

27

88

27

Celery, raw

2 medium stalks

80

13

1

50

6

230

22

Collard Greens, cooked

1/2 cup, chopped

95

25

3

2973

17

247

88

Corn, cooked

1/2 cup

82

89

2

90

5

204

38

Cucumber

1/2 cup, sliced

52

7

0.5

105

3

75

7

Eggplant, cooked

1/2 cup, cubes

50

14

1

12

1

123

7

Field greens, assorted

1 cup

57

10

1

3000

5

-

-

Green Beans, raw

1/2 cup, cut

55

17

2

367

9

115

20

Green beans, cooked

1/2cup, cut

62

21

2

416

6

187

20

Lettuce, green Leaf

1 cup, shredded

56

10

1

530

10

148

28

Lettuce, Romaine

1 cup, shredded

56

8

1

730

13

162

76

Peaches

1 medium peach

98

42

2

265

6

193

3

Potatoes, no skin

1/2 cup, cooked/baked

61

57

1

0

8

239

6

Potatoes, with skin

1/2 small baked

67

75

2

0

9

288

8

Radishes

1/2 cup raw, about 13 medium radishes

58

12

1

5

13

135

16

Rhubarb, raw

1/2 cup

70

25

2

205

18

236

15

Rhubarb, cooked

1/2 cup

85

33

2

240

16

277

13

Spinach, raw

1 cup packed leaves

30

7

1

1010

8

167

58

Spinach, cooked

1/2 cup

90

21

2

3685

9

419

131

Squash, acorn, baked

1/2 cup

102

57

5

439

11

448

19

Squash, butternut, baked

1/2 cup

102

41

2

7151

15

291

19

Squash, zucchini, cooked

1/2 cup, slices

90

18

1

130

5

173

18

Strawberries

1/2 cup sliced berries, about 7 medium berries

83

25

2

22

46

138

15

Sweet Potatoes, baked

1/2 cup

100

103

3

21822

25

348

23

Swiss chard, cooked

1/2 cup

88

17

2

2747

16

480

8

Tomatoes

1 medium tomato

123

26

1

380

23

273

18

From Dole, http://www.dole5aday.com


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