Item Serving
Size		 Calories Protein Carb Fiber Sugar Total
Fat		 Sat
Fat		 Sodium
Greens, collard, cooked
from frozen, drained		 3 oz 31 3 6 2 0 0.3 0.1 43
Greens, collard,
cooked from frozen
with salt, drained		 3 oz 31 3 6 2 0 0.3 0.0 243
Greens, collard, cooked
with salt, drained		 3 oz 22 2 4 2 0 0.3 0.0 214
Greens, collard, fresh 3 oz 26 2 5 3 0 0.4 0.1 17
Greens, curly endive, fresh 3 oz 14 1 3 3 0 0.2 0.0 19
Greens, dandelion,
cooked, drained		 3 oz 28 2 5 2 0 0.5 0.1 37
Greens, dandelion, fresh 3 oz 38 2 8 3 1 0.6 0.1 65
Greens, dasheen leaf,
fresh		 3 oz 36 4 6 3 3 0.6 0.1 3
Greens, drumstick tree,
cooked, drained		 3 oz 51 4 9 2 1 0.8 0.1 8
Greens, endive, fresh 3 oz 14 1 3 3 0 0.2 0.0 19
Greens, escarole, fresh 3 oz 14 1 3 3 0 0.2 0.0 19
Greens, garden cress,
cooked, drained		 3 oz 20 2 3 1 3 0.5 0.0 7
Greens, garden cress,
cooked with salt, drained		 3 oz 20 2 3 1 3 0.5 0.0 207
Greens,
garden cress, fresh		 3 oz 27 2 5 1 4 0.6 0.0 12
Greens, garland
chrysanthemum,
cooked, drained		 3 oz 17 1 4 2 2 0.1 0.0 45
Greens, goosefoot,
cooked, drained		 3 oz 27 3 4 2 1 0.6 0.0 25
Greens, grape leaf, fresh 3 oz 79 5 15 9 5 1.8 0.3 8
Greens, horseradish tree,
cooked, drained		 3 oz 51 4 9 2 1 0.8 0.1 8
Greens, jute,
cooked, drained		 3 oz 31 3 6 2 1 0.2 0.0 9
Greens, jute, cooked
with salt, drained		 3 oz 31 3 6 2 1 0.2 0.0 210
Greens, karela,
cooked, drained		 3 oz 29 3 6 2 1 0.2 0.0 11
Greens, lambs quarters,
cooked, drained		 3 oz 27 3 4 2 1 0.6 0.0 25

 

Item Serving
Size		 Calories Protein Carb Fiber Sugar Total
Fat		 Sat
Fat		 Sodium
Greens, lambs quarters,
cooked with salt, drained		 3 oz 27 3 4 2 1 0.6 0.0 225
Greens, moringa,
cooked, drained		 3 oz 51 4 9 2 1 0.8 0.1 8
Greens, mustard,
cooked, drained		 3 oz 13 2 2 2 0 0.2 0.0 14
Greens, mustard, cooked
from frozen, drained		 3 oz 16 2 3 2 0 0.2 0.0 21
Greens, mustard,
cooked from frozen
with salt, drained		 3 oz 16 2 3 2 0 0.2 0.0 222
Greens, mustard,
cooked with salt, drained		 3 oz 13 2 2 2 0 0.2 0.0 214
Greens, mustard, fresh 3 oz 22 2 4 3 1 0.2 0.0 21
Greens, pokeberry
shoots, cooked, drained		 3 oz 17 2 3 1 1 0.3 0.1 15
Greens, pumpkin,
cooked, drained		 3 oz 18 2 3 2 1 0.2 0.1 7
Greens, pumpkin, cooked
with salt, drained		 3 oz 18 2 3 2 1 0.2 0.1 207
Greens, radicchio, fresh 3 oz 20 1 4 1 1 0.2 0.1 19
Greens, red-leaf
chicory, fresh		 3 oz 20 1 4 1 1 0.2 0.1 19
Greens, silverbeet,
cooked, drained		 3 oz 17 2 4 2 1 0.1 0.0 152
Greens, silverbeet, fresh 3 oz 16 2 3 1 1 0.2 0.0 181
Greens, sweet potato,
steamed		 3 oz 29 2 6 2 5 0.3 0.1 11
Greens, sweet potato,
steamed with salt		 3 oz 29 2 6 2 5 0.3 0.1 212
Greens, Swiss chard,
cooked, drained		 3 oz 17 2 4 2 1 0.1 0.0 152
Greens, Swiss chard, fresh 3 oz 16 2 3 1 1 0.2 0.0 181
Greens, taro leaf,
fresh		 3 oz 36 4 6 3 3 0.6 0.1 3
Greens, turnip, cooked,
drained		 3 oz 17 1 4 3 0 0.2 0.0 25
Greens, turnip, cooked
from frozen, drained		 3 oz 25 3 4 3 1 0.4 0.1 13

 

Item Serving
Size		 Calories Protein Carb Fiber Sugar Total
Fat		 Sat
Fat		 Sodium
Greens, turnip,
cooked from frozen
with salt, drained		 3 oz 25 3 4 3 1 0.4 0.1 213
Greens, turnip, cooked
with salt, drained		 3 oz 17 1 4 3 0 0.2 0.0 225
Greens, turnip, fresh 3 oz 27 1 6 3 1 0.3 0.1 34
Greens, watercress, fresh 3 oz 9 2 1 0 0 0.1 0.0 35
Hash browns, plain,
prepared from frozen		 3 oz 185 3 24 2 1 9.8 3.8 29
Jicama, fresh 3 oz 32 1 7 4 2 0.1 0.0 3
Kale, Chinese, cooked 3 oz 19 1 3 2 1 0.6 0.1 6
Lady’s fingers,
cooked, drained		 3 oz 19 2 4 2 2 0.2 0.0 5
Lady’s fingers,
cooked from frozen,
drained		 3 oz 24 2 5 2 2 0.3 0.1 3
Lady’s fingers,
cooked from frozen
with salt, drained		 3 oz 24 2 5 2 2 0.3 0.1 203
Lady’s fingers,
cooked with salt, drained		 3 oz 19 2 4 2 2 0.2 0.0 205
Lady’s fingers, fresh 3 oz 26 2 6 3 1 0.1 0.0 7
Lady’s fingers, frozen 3 oz 26 1 6 2 3 0.2 0.1 3
Leeks, bulb & lower leaf,
cooked, drained		 3 oz 26 1 6 1 2 0.2 0.0 9
Leeks, bulb & lower leaf,
cooked with salt, drained		 3 oz 26 1 6 1 2 0.2 0.0 209
Leeks, bulb & lower
leaf, fresh		 3 oz 52 1 12 2 3 0.3 0.0 17
Lettuce, bibb, fresh 3 oz 11 1 2 1 1 0.2 0.0 4
Lettuce, Boston, fresh 3 oz 11 1 2 1 1 0.2 0.0 4
Lettuce, butterhead, fresh 3 oz 11 1 2 1 1 0.2 0.0 4
Lettuce, crisphead, fresh 3 oz 12 1 3 1 2 0.1 0.0 9
Lettuce, green leaf, fresh 3 oz 13 1 2 1 1 0.1 0.0 24
Lettuce, iceberg, fresh 3 oz 12 1 3 1 2 0.1 0.0 9
Lettuce, romaine, fresh 3 oz 14 1 3 2 1 0.3 0.0 7
Lotus root,
cooked, drained		 3 oz 56 1 14 3 0 0.1 0.0 38
Manioc, fresh 3 oz 136 1 32 2 1 0.2 0.1 12

 

Item Serving
Size		 Calories Protein Carb Fiber Sugar Total
Fat		 Sat
Fat		 Sodium
Mushrooms, brown, fresh 3 oz 19 2 4 1 1 0.1 0.0 5
Mushrooms, cooked,
drained		 3 oz 24 2 4 2 2 0.4 0.1 2
Mushrooms, cooked
with salt, drained		 3 oz 24 2 4 2 2 0.4 0.1 202
Mushrooms, crimini, fresh 3 oz 19 2 4 1 1 0.1 0.0 5
Mushrooms, enoki, fresh 3 oz 31 2 7 2 0 0.2 0.0 3
Mushrooms, fresh 3 oz 19 3 3 1 2 0.3 0.0 4
Mushrooms,
golden needle, fresh		 3 oz 31 2 7 2 0 0.2 0.0 3
Mushrooms,
hen of the woods, fresh		 3 oz 26 2 6 2 2 0.2 0.0 1
Mushrooms, Italian, fresh 3 oz 19 2 4 1 1 0.1 0.0 5
Mushrooms, maitake, fresh 3 oz 26 2 6 2 2 0.2 0.0 1
Mushrooms, morel, fresh 3 oz 26 3 4 2 0 0.5 0.1 18
Mushrooms, oyster, fresh 3 oz 28 3 5 2 1 0.3 0.0 15
Mushrooms, portobella,
sliced, grilled		 3 oz 25 3 4 2 2 0.5 0.1 9
Mushrooms,
ram’s head, fresh		 3 oz 26 2 6 2 2 0.2 0.0 1
Mushrooms,
sheep’s head, fresh		 3 oz 26 2 6 2 2 0.2 0.0 1
Mushrooms, shiitake,
cooked		 3 oz 48 1 12 2 0 0.2 0.1 3
Mushrooms, shiitake,
cooked with salt		 3 oz 48 1 12 2 0 0.2 0.1 204
Mushrooms, shitake,
sliced, stir-fried		 3 oz 33 3 7 3 0 0.3 0.0 4
Mushrooms, white,
microwaved		 3 oz 30 3 5 2 0 0.4 0.1 14
Mushrooms, white,
sliced, stir-fried		 3 oz 22 3 3 2 0 0.3 0.0 10
Natto,
fermented soybeans		 3 oz 180 15 12 5 4 9.4 1.4 6
Okra, cooked, drained 3 oz 19 2 4 2 2 0.2 0.0 5
Okra, cooked
from frozen, drained		 3 oz 24 2 5 2 2 0.3 0.1 3
Okra, cooked from
frozen with salt, drained		 3 oz 24 2 5 2 2 0.3 0.1 203

 

Item Serving
Size		 Calories Protein Carb Fiber Sugar Total
Fat		 Sat
Fat		 Sodium
Okra, cooked
with salt, drained		 3 oz 19 2 4 2 2 0.2 0.0 205
Okra, fresh 3 oz 26 2 6 3 1 0.1 0.0 7
Okra, frozen 3 oz 26 1 6 2 3 0.2 0.1 3
Olives, black, canned 5 oz 161 1 9 4 0 15.0 2.0 1221
Olives, black, jumbo,
canned		 5 oz 113 1 8 4 0 9.6 1.3 1257
Olives, green, pickled,
canned		 1 oz 44 0 1 1 0 4.6 0.6 654
Onion, cooked from
frozen, drained		 3 oz 24 1 6 2 2 0.1 0.0 10
Onion, cooked
with salt, drained		 3 oz 36 1 8 1 4 0.2 0.0 203
Onion, green,
tops & bulb, fresh		 1 oz 10 1 2 1 1 0.1 0.0 5
Onion, green,
tops only, fresh		 1 oz 8 0 2 0 1 0.1 0.0 5
Onion, pearl,
cooked, drained		 3 oz 37 1 9 1 4 0.2 0.0 3
Onion, pearl, fresh 3 oz 34 1 8 1 4 0.1 0.0 3
Onion, red,
cooked, drained		 3 oz 37 1 9 1 4 0.2 0.0 3
Onion, red, fresh 3 oz 34 1 8 1 4 0.1 0.0 3
Onion, scallions,
tops & bulb, fresh		 1 oz 10 1 2 1 1 0.1 0.0 5
Onion, Vidalia,
cooked, drained		 3 oz 37 1 9 1 4 0.2 0.0 3
Onion, Vidalia, fresh 3 oz 34 1 8 1 4 0.1 0.0 3
Onion, Walla Walla,
cooked, drained		 3 oz 37 1 9 1 4 0.2 0.0 3
Onion, Walla Walla, fresh 3 oz 34 1 8 1 4 0.1 0.0 3
Onion, white,
cooked, drained		 3 oz 37 1 9 1 4 0.2 0.0 3
Onion, white, fresh 3 oz 34 1 8 1 4 0.1 0.0 3
Onion, whole, cooked
from frozen, drained		 3 oz 24 1 6 1 2 0.0 0.0 7
Onion, whole, cooked from
frozen with salt, drained		 3 oz 22 1 5 1 2 0.0 0.0 207
Onion, whole, frozen 3 oz 30 1 7 1 3 0.1 0.0 9

 

Item Serving
Size		 Calories Protein Carb Fiber Sugar Total
Fat		 Sat
Fat		 Sodium
Onion, yellow,
cooked, drained		 3 oz 37 1 9 1 4 0.2 0.0 3
Onion, yellow, fresh 3 oz 34 1 8 1 4 0.1 0.0 3
Palm hearts, fresh 3 oz 98 2 22 1 15 0.2 0.0 12
Parsnips, cooked
with salt, drained		 3 oz 60 1 14 3 4 0.3 0.0 209
Parsnips, fresh 3 oz 64 1 15 4 4 0.3 0.0 9
Peppers, bell, green,
sweet, cooked, drained		 3 oz 24 1 6 1 3 0.2 0.0 2
Peppers, bell, green,
sweet, cooked with
salt, drained		 3 oz 22 1 5 1 3 0.2 0.0 202
Potatoes, microwaved
in skin, peeled, salted		 3 oz 85 2 20 1 2 0.1 0.0 207
Potatoes, peeled, cooked 3 oz 73 1 17 2 1 0.1 0.0 4
Potatoes, peeled,
cooked with salt		 3 oz 73 1 17 2 1 0.1 0.0 205
Potatoes, red,
with skin, baked		 3 oz 76 2 17 2 1 0.1 0.0 10
Potatoes, roasted 3 oz 120 3 27 2 2 0.2 0.0 9
Potatoes, russet,
with skin, baked		 3 oz 82 2 18 2 1 0.1 0.0 12
Potatoes, skin, baked 3 oz 168 4 39 7 1 0.1 0.0 18
Potatoes, skin,
baked with salt		 3 oz 168 4 39 7 1 0.1 0.0 218
Potatoes, skin,
from cooked potato		 3 oz 66 2 15 3 1 0.1 0.0 12
Potatoes, skin,
from cooked potato,
salted		 3 oz 66 2 15 3 1 0.1 0.0 213
Potatoes, skin,
from microwaved potato		 3 oz 112 4 25 5 1 0.1 0.0 14
Potatoes, skin,
from microwaved
potato, salted		 3 oz 112 4 25 5 1 0.1 0.0 214
Pumpkin, cooked, drained 3 oz 17 1 4 1 1 0.1 0.0 1
Radishes, daikon,
cooked with salt, drained		 3 oz 14 1 3 1 2 0.2 0.1 212
Radishes, fresh 3 oz 14 1 3 1 2 0.1 0.0 33

 

Item Serving
Size		 Calories Protein Carb Fiber Sugar Total
Fat		 Sat
Fat		 Sodium
Radishes, icicle,
cooked with salt, drained		 3 oz 14 1 3 1 2 0.2 0.1 212
Radishes, Oriental,
cooked, drained		 3 oz 14 1 3 1 2 0.2 0.1 11
Radishes, wasabi,
cooked with salt, drained		 3 oz 14 1 3 1 2 0.2 0.1 212
Rutabaga, cooked, drained 3 oz 33 1 7 2 5 0.2 0.0 17
Rutabaga, fresh 3 oz 31 1 7 2 5 0.2 0.0 17
Salsify, cooked, drained 3 oz 58 2 13 3 2 0.1 0.0 14
Seaweed, agar, fresh 3 oz 22 0 6 0 0 0.0 0.0 8
Seaweed, carrageen, fresh 3 oz 42 1 10 1 1 0.1 0.0 57
Seaweed, Irish moss, fresh 3 oz 42 1 10 1 1 0.1 0.0 57
Seaweed, kelp, fresh 3 oz 37 1 8 1 1 0.5 0.2 198
Seaweed, laver, fresh 3 oz 30 5 4 0 0 0.2 0.1 41
Seaweed, oarweed, fresh 3 oz 37 1 8 1 1 0.5 0.2 198
Seaweed, wakame, fresh 3 oz 38 3 8 0 1 0.5 0.1 741
Spinach, cooked, drained 3 oz 20 3 3 2 0 0.2 0.0 60
Spinach, cooked from
frozen, drained		 3 oz 29 3 4 3 0 0.7 0.1 82
Spinach, cooked from
frozen with salt		 3 oz 29 3 4 3 0 0.7 0.0 274
Spinach, cooked with
salt, drained		 3 oz 20 3 3 2 0 0.2 0.0 260
Spinach, fresh 3 oz 20 2 3 2 0 0.3 0.1 67
Spinach, leaf, frozen 3 oz 25 3 4 2 1 0.5 0.0 63
Squash, acorn,
baked with salt		 3 oz 48 1 12 4 3 0.1 0.0 204
Squash, acorn,
cooked with salt		 3 oz 29 1 7 2 3 0.1 0.0 203
Squash, acorn, fresh 3 oz 34 1 9 1 2 0.1 0.0 3
Squash, bitter cucumber,
cooked, drained		 3 oz 16 1 4 2 2 0.2 0.0 5
Squash, bitter gourd,
cooked, drained		 3 oz 16 1 4 2 2 0.2 0.0 5
Squash, bitter melon,
cooked, drained		 3 oz 16 1 4 2 2 0.2 0.0 5
Squash, brionne, fresh 3 oz 16 1 4 1 1 0.1 0.0 2

 

Item Serving
Size		 Calories Protein Carb Fiber Sugar Total
Fat		 Sat
Fat		 Sodium
Squash, butternut,
baked with salt		 3 oz 34 1 9 3 2 0.1 0.0 204
Squash, butternut,
cooked from frozen
with salt		 3 oz 33 1 9 3 3 0.1 0.0 202
Squash, butternut, fresh 3 oz 38 1 10 2 2 0.1 0.0 3
Squash, crookneck,
cooked from frozen,
drained		 3 oz 21 1 5 1 2 0.2 0.0 5
Squash, crookneck,
cooked from frozen
with salt, drained		 3 oz 21 1 5 1 2 0.2 0.0 206
Squash, crookneck, fresh 3 oz 16 1 3 1 3 0.2 0.1 2
Squash, hubbard,
baked with salt		 3 oz 43 2 9 2 2 0.5 0.1 207
Squash, hubbard, cooked 3 oz 26 1 5 2 2 0.3 0.1 4
Squash, mango, fresh 3 oz 16 1 4 1 1 0.1 0.0 2
Squash, scallop,
cooked, drained		 3 oz 14 1 3 2 1 0.1 0.0 1
Squash, scallop,
cooked with salt, drained		 3 oz 14 1 3 2 1 0.1 0.0 201
Squash, spaghetti,
baked or cooked, drained		 3 oz 23 1 5 1 2 0.2 0.1 15
Squash, spaghetti,
baked with salt, drained		 3 oz 23 1 5 1 2 0.2 0.1 216
Squash, straightneck,
cooked, drained		 3 oz 20 1 3 1 2 0.3 0.1 1
Squash, straightneck,
cooked from frozen,
drained		 3 oz 21 1 5 1 2 0.2 0.0 5
Squash, straightneck,
cooked from frozen
with salt, drained		 3 oz 21 1 5 1 2 0.2 0.0 206
Squash, straightneck,
cooked with salt, drained		 3 oz 16 1 3 1 2 0.3 0.1 201
Squash, straightneck,
fresh		 3 oz 16 1 3 1 3 0.2 0.1 2
Squash, summer,
all types, cooked, drained		 3 oz 17 1 4 1 2 0.3 0.1 1

 

Item Serving
Size		 Calories Protein Carb Fiber Sugar Total
Fat		 Sat
Fat		 Sodium
Squash, summer,
all types, cooked
with salt, drained		 3 oz 17 1 4 1 2 0.3 0.1 201
Squash, summer,
all types, fresh		 3 oz 14 1 3 1 2 0.2 0.0 2
Squash,
vegetable pear, fresh		 3 oz 16 1 4 1 1 0.1 0.0 2
Squash, winter,
all types, baked		 3 oz 31 1 8 2 3 0.3 0.1 1
Squash, winter,
all types,
baked with salt		 3 oz 33 1 7 2 3 0.5 0.1 201
Squash, winter,
all types, fresh		 3 oz 29 1 7 1 2 0.1 0.0 3
Squash, xoxo, fresh 3 oz 16 1 4 1 1 0.1 0.0 2
Squash, zucchini,
with skin, cooked, drained		 3 oz 13 1 2 1 2 0.3 0.1 3
Squash, zucchini,
with skin, cooked
from frozen, drained		 3 oz 14 1 3 1 1 0.1 0.0 2
Squash, zucchini,
with skin, cooked from
frozen with salt, drained		 3 oz 12 1 3 1 1 0.1 0.0 202
Squash, zucchini,
with skin, cooked
with salt, drained		 3 oz 13 1 2 1 2 0.3 0.1 203
Squash, zucchini,
with skin, fresh		 3 oz 14 1 3 1 2 0.3 0.1 7
Squash, zucchini,
with skin, frozen		 3 oz 14 1 3 1 1 0.1 0.0 2
Sweet potatoes,
dark orange,
baked from frozen		 3 oz 85 1 20 2 8 0.1 0.0 7
Sweet potatoes,
dark orange,
baked from frozen
with salt		 3 oz 85 1 20 2 10 0.1 0.0 207
Sweet potatoes,
dark orange,
baked in skin, peeled		 3 oz 77 2 18 3 6 0.1 0.0 31

 

Item Serving
Size		 Calories Protein Carb Fiber Sugar Total
Fat		 Sat
Fat		 Sodium
Sweet potatoes,
dark orange,
baked in skin with salt		 3 oz 78 2 18 3 9 0.1 0.0 209
Sweet potatoes,
dark orange,
cooked without skin		 3 oz 65 1 15 2 5 0.1 0.0 23
Sweet potatoes,
dark orange, fresh		 3 oz 73 1 17 3 4 0.0 0.0 47
Sweet potatoes,
dark orange,
peeled, cooked with salt		 3 oz 65 1 15 2 5 0.1 0.0 224
Takenoko, fresh 3 oz 23 2 4 2 3 0.3 0.1 3
Taro, cooked 3 oz 121 0 29 4 0 0.1 0.0 13
Taro, cooked with salt 3 oz 121 0 29 4 0 0.1 0.0 213
Taro, fresh 3 oz 95 1 22 3 0 0.2 0.0 9
Tomatillo, fresh 3 oz 27 1 5 2 3 0.9 0.1 1
Tomatoes, green,
cooked, fried		 3 oz 168 3 11 1 3 12.8 2.7 79
Tomatoes, green, fresh 3 oz 20 1 4 1 3 0.2 0.0 11
Tomatoes, Italian/plum,
fresh		 3 oz 15 1 3 1 2 0.2 0.0 4
Tomatoes, red, cherry,
fresh		 3 oz 15 1 3 1 2 0.2 0.0 4
Tomatoes, red,
cooked from fresh		 3 oz 15 1 3 1 2 0.1 0.0 9
Tomatoes, red,
cooked with salt		 3 oz 15 1 3 1 2 0.1 0.0 210
Tomatoes, red, fried 3 oz 142 2 10 1 7 10.7 2.3 65
Tomatoes, roma, fresh,
year-round average, fresh		 3 oz 15 1 3 1 2 0.2 0.0 4
Tung sun, fresh 3 oz 23 2 4 2 3 0.3 0.1 3
Turnips, cooked, drained 3 oz 19 1 4 2 3 0.1 0.0 14
Turnips, cooked from
frozen, drained		 3 oz 20 1 4 2 2 0.2 0.0 31
Turnips, cooked from
frozen with salt, drained		 3 oz 18 1 3 2 1 0.2 0.0 231
Turnips, cooked
with salt, drained		 3 oz 19 1 4 2 3 0.1 0.0 243
Turnips, fresh 3 oz 24 1 5 2 3 0.1 0.0 57

 

Item Serving
Size		 Calories Protein Carb Fiber Sugar Total
Fat		 Sat
Fat		 Sodium
Turnips, with greens,
cooked from frozen,
drained		 3 oz 30 3 4 3 1 0.3 0.1 16
Turnips, with greens,
cooked from frozen
with salt, drained		 3 oz 29 3 4 3 1 0.3 0.1 217
Vegetable oyster,
cooked, drained		 3 oz 58 2 13 3 2 0.1 0.0 14
Vegetables,
cooked from frozen,
drained		 3 oz 55 2 11 4 3 0.1 0.0 30
Vegetables,
cooked from frozen
with salt, drained		 3 oz 51 2 11 4 3 0.1 0.0 230
Vegetables,
peas & carrots,
cooked from frozen,
drained		 3 oz 41 3 9 3 4 0.4 0.1 58
Vegetables,
peas & carrots,
cooked from frozen
with salt, drained		 3 oz 41 3 9 3 4 0.4 0.1 258
Vegetables,
peas & onions,
cooked from frozen,
drained		 3 oz 38 2 7 2 3 0.2 0.0 31
Vegetables,
peas & onions,
cooked from frozen
with salt, drained		 3 oz 38 2 7 2 3 0.2 0.0 232
Water chestnuts,
Matai, fresh		 3 oz 82 1 20 3 4 0.1 0.0 12
Yams, domestic,
baked from frozen		 3 oz 85 1 20 2 8 0.1 0.0 7
Yams, domestic,
baked from frozen with salt		 3 oz 85 1 20 2 10 0.1 0.0 207
Yams, domestic,
baked in skin, peeled		 3 oz 77 2 18 3 6 0.1 0.0 31
Yams, domestic,
baked in skin with salt		 3 oz 78 2 18 3 9 0.1 0.0 209

 

Item Serving
Size		 Calories Protein Carb Fiber Sugar Total
Fat		 Sat
Fat		 Sodium
Yams, domestic,
cooked without skin		 3 oz 65 1 15 2 5 0.1 0.0 23
Yams, domestic,
fresh		 3 oz 73 1 17 3 4 0.0 0.0 47
Yams, domestic,
peeled, cooked with salt		 3 oz 65 1 15 2 5 0.1 0.0 224
Yams, tropical,
cooked/baked		 3 oz 99 1 23 3 0 0.1 0.0 7
Yams, tropical,
cooked/baked with salt,
drained		 3 oz 97 1 23 3 0 0.1 0.0 207
Yams, tropical,
fresh		 3 oz 100 1 24 3 0 0.1 0.0 8
Yellow pond lily,
tuber, cooked,
Pacific Northwest		 3 oz 29 1 6 2 0 0.3 0.0 9
Yuca, fresh 3 oz 136 1 32 2 1 0.2 0.1 12