Calorie Counter Expert- Calories In: Vegetables, Beans, Salad

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The first column is the 100gm calorie amount;
other gram portions are shown in the other Gm Wt columns.
Calories in Green are less than the Calorie median calculated
for all 7,538 items of 180 per 100gm.

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Columns: Food-Calories/100Gm-Measure 1-Calories in Measure 1-GmWt 1-Measure 2-Calories in Measure 2-GmWt 2

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Food	Calories /100gm	Measure 1	Calories in Measure 1	Gm Wt 1	Measure 2	Calories in Measure 2	Gm Wt 2
Alfalfa seeds, sprouted, raw	23	1 cup	8	33	1 tbsp	1	3
Amaranth leaves, cooked, boiled, drained, with salt	21	1 cup	28	132
Amaranth leaves, cooked, boiled, drained, without salt	21	1 cup	28	132
Amaranth leaves, raw	23	1 cup	6	28	1 leaf	3	14
Arrowhead, cooked, boiled, drained, with salt	78	1 corm, medium	9	12
Arrowhead, cooked, boiled, drained, without salt	78	1 medium	9	12
Arrowhead, raw	99	1 large	25	25	1 medium	12	12
Arrowroot, raw	65	1 cup, sliced	78	120	1 root	21	33
Artichokes, (globe or french), cooked, boiled, drained, with salt	53	1 artichoke, medium	64	120	.5 cup, hearts	45	84
Artichokes, (globe or french), cooked, boiled, drained, without salt	53	1 artichoke, medium	64	120	.5 cup, hearts	45	84
Artichokes, (globe or french), frozen, cooked, boiled, drained, with salt	45	1 cup	76	168	1 package, (9 oz), yields	108	240
Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt	45	1 cup	76	168	1 package, (9 oz), yields	108	240
Artichokes, (globe or french), frozen, unprepared	38	1 package, (9 oz)	97	255
Artichokes, (globe or french), raw	47	1 artichoke, medium	60	128	1 artichoke, large	76	162
Arugula, raw	25	1 leaf	1	2	.5 cup	3	10
Asparagus, canned, drained solids	19	1 cup	46	242	1 spear, (about 5" long)	3	18
Asparagus, canned, no salt added, solids and liquids	15	.5 cup	18	122	1 can, (300 x 407)	62	411
Asparagus, canned, regular pack, solids and liquids	15	.5 cup	18	122	1 can, (300 x 407)	62	411
Asparagus, cooked, boiled, drained	22	.5 cup	20	90	4 spears, (1/2" base)	13	60
Asparagus, cooked, boiled, drained, with salt	22	.5 cup	20	90	4 spears, (1/2" base)	13	60
Asparagus, frozen, cooked, boiled, drained, with salt	18	1 cup	32	180	1 package, (10 oz) yields	53	293
Asparagus, frozen, cooked, boiled, drained, without salt	18	1 cup	32	180	1 package, (10 oz) yields	53	293
Asparagus, frozen, unprepared	24	1 package, (10 oz)	68	284	4 spears	14	58
Asparagus, raw	20	1 cup	27	134	1 spear, small (5" long or less)	2	12
Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, with salt	32	1 cup	19	58
Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt	34	1 cup	20	58
Balsam-pear (bitter gourd), leafy tips, raw	30	1 leaf	1	4	.5 cup	7	24
Balsam-pear (bitter gourd), pods, cooked, boiled, drained, with salt	19	1 cup, (1/2" pieces)	24	124
Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt	19	1 cup, (1/2" pieces)	24	124	.5 cup, (1/2" pieces)	12	62
Balsam-pear (bitter gourd), pods, raw	17	1 cup, (1/2" pieces)	16	93	1 balsam-pear	21	124
Bamboo shoots, canned, drained solids	19	1 cup, (1/8" slices)	25	131	1 can, (303 x 406)	50	262
Bamboo shoots, cooked, boiled, drained, with salt	11	1 cup, (1/2" slices)	13	120	1 shoot	16	144
Bamboo shoots, cooked, boiled, drained, without salt	12	1 cup, (1/2" slices)	14	120	1 shoot	17	144
Bamboo shoots, raw	27	1 cup, (1/2" slices)	41	151	.5 cup, (1/2" pieces)	21	76
Beans, fava, in pod, raw	88	1 cup	111	126	1 pod	5	6
Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, with salt	33
Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, without salt	33
Beans, kidney, mature seeds, sprouted, raw	29	1 cup	53	184
Beans, lima, immature seeds, canned, regular pack, solids and liquids	71	.5 cup	88	124	1 can, (303 x 406)	322	454
Beans, mung, mature seeds, sprouted, canned, drained solids	12	1 cup	15	125
Beans, navy, mature seeds, sprouted, cooked, boiled, drained, with salt	78
Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt	78
Beans, navy, mature seeds, sprouted, raw	67	1 cup	70	104
Beans, pinto, immature seeds, frozen, cooked, boiled, drained, with salt	162	1 package, (10 oz) yields	460	284	.333 package, (10 oz) yields	152	94
Beans, pinto, immature seeds, frozen, cooked, boiled, drained, without salt	162	1 package, (10 oz) yields	460	284	.333 package, (10 oz) yields	152	94
Beans, pinto, immature seeds, frozen, unprepared	170	1 package, (10 oz)	483	284	.333 package, (10 oz)	160	94
Beans, pinto, mature seeds, sprouted, cooked, boiled, drained, with salt	20
Beans, pinto, mature seeds, sprouted, cooked, boiled, drained, without salt	22
Beans, pinto, mature seeds, sprouted, raw	62
Beans, shellie, canned, solids and liquids	30	1 cup	74	245
Beans, snap, canned, all styles, seasoned, solids and liquids	16	.5 cup	18	114	1 can, (303 x 406)	70	439
Beans, snap, green variety, canned, regular pack, solids and liquids	15	.5 cup	18	120	1 can, (303 x 406)	66	439
Beans, snap, green, canned, no salt added, drained solids	20	1 cup	31	153	10 beans	12	62
Beans, snap, green, canned, no salt added, solids and liquids	15	.5 cup	18	120	1 can, (303 x 406)	66	439
Beans, snap, green, canned, regular pack, drained solids	23	1 cup, solids	35	153	10 beans	14	62
Beans, snap, green, cooked, boiled, drained, with salt	35	1 cup	44	125
Beans, snap, green, cooked, boiled, drained, without salt	35	1 cup	44	125
Beans, snap, green, frozen, all styles, microwaved	40	1 cup	44	111
Beans, snap, green, frozen, all styles, unprepared	39	1 cup	47	121	1 package, (10 oz)	111	284
Beans, snap, green, frozen, cooked, boiled, drained without salt	28	1 cup	38	135
Beans, snap, green, frozen, cooked, boiled, drained, with salt	26	1 cup	35	135
Beans, snap, green, microwaved	39	1 cup, 1/2" pieces	45	116
Beans, snap, green, raw	31	1 cup, 1/2" pieces	31	100	10 beans, (4" long)	17	55
Beans, snap, yellow, canned, no salt added, drained solids	20	1 cup	31	153	10 beans	12	62
Beans, snap, yellow, canned, no salt added, solids and liquids	15	.5 cup	18	120	1 can, (303 x 406)	66	439
Beans, snap, yellow, canned, regular pack, drained solids	20	1 cup	31	153	10 beans	12	62
Beans, snap, yellow, canned, regular pack, solids and liquids	15	.5 cup	18	120	1 can, (303 x 406)	66	439
Beans, snap, yellow, cooked, boiled, drained, with salt	35	1 cup	44	125
Beans, snap, yellow, cooked, boiled, drained, without salt	35	1 cup	44	125
Beans, snap, yellow, frozen, all styles, unprepared	33	1 cup	40	121	1 package, (10 oz)	94	284
Beans, snap, yellow, frozen, cooked, boiled, drained, with salt	26	1 cup	35	135
Beans, snap, yellow, frozen, cooked, boiled, drained, without salt	28	1 cup	38	135
Beans, snap, yellow, raw	31	1 cup, 1/2" pieces	31	100	10 beans, (4" long)	17	55
Beet greens, cooked, boiled, drained, with salt	27	1 cup, (1" pieces)	39	144
Beet greens, cooked, boiled, drained, without salt	27	1 cup, (1" pieces)	39	144	.5 cup, (1" pieces)	19	72
Beet greens, raw	22	1 cup	8	38	1 leaf	7	32
Beets, canned, drained solids	31	1 cup, diced	49	157	1 cup, shredded	60	195
Beets, canned, no salt added, solids and liquids	28	1 cup	69	246
Beets, canned, regular pack, solids and liquids	30	1 cup	74	246
Beets, cooked, boiled, drained	44	.5 cup, slices	37	85	2 beets, (2" dia, sphere)	44	100
Beets, cooked, boiled. drained, with salt	44	.5 cup, slices	37	85	2 beets, (2" dia, sphere)	44	100
Beets, harvard, canned, solids and liquids	73	1 cup, slices	180	246
Beets, pickled, canned, solids and liquids	65	1 cup, slices	148	227
Beets, raw	43	1 cup	58	136	1 beet, (2" dia)	35	82
Borage, cooked, boiled, drained, with salt	25
Borage, cooked, boiled, drained, without salt	25
Borage, raw	21	1 cup, (1" pieces)	19	89
Broadbeans, immature seeds, cooked, boiled, drained, with salt	62
Broadbeans, immature seeds, cooked, boiled, drained, without salt	62
Broadbeans, immature seeds, raw	72	1 cup	78	109	1 broadbean	6	8
Broccoli raab, cooked	33	1 bunch, cooked	144	437	1 NLEA serving	28	85
Broccoli raab, raw	22	1 cup, chopped	9	40	1 stalk	4	19
Broccoli, chinese, cooked	22	1 cup	19	88
Broccoli, cooked, boiled, drained, with salt	35	1 stalk, large (11"-12" long)	98	280	1 stalk, medium (7-1/2" - 8" long)	63	180
Broccoli, cooked, boiled, drained, without salt	35	1 stalk, large (11"-12" long)	98	280	1 stalk, medium (7-1/2" - 8" long)	63	180
Broccoli, flower clusters, raw	28	1 cup, flowerets	20	71	1 floweret	3	11
Broccoli, frozen, chopped, cooked, boiled, drained, with salt	28	1 cup	52	184
Broccoli, frozen, chopped, cooked, boiled, drained, without salt	28	1 cup	52	184
Broccoli, frozen, chopped, unprepared	26	1 cup	41	156	1 package, (10 oz)	74	284
Broccoli, frozen, spears, cooked, boiled, drained, with salt	28	1 package, (10 oz) yields	70	250	.5 cup	26	92
Broccoli, frozen, spears, cooked, boiled, drained, without salt	28	1 package, (10 oz) yields	70	250	.5 cup	26	92
Broccoli, frozen, spears, unprepared	29	1 package, (10 oz)	82	284	1 package, (2 lb)	263	907
Broccoli, leaves, raw	28
Broccoli, raw	34	1 cup, chopped	31	91	1 bunch	207	608
Broccoli, stalks, raw	28	1 stalk	32	114
Brussels sprouts, cooked, boiled, drained, with salt	36	1 sprout	8	21	.5 cup	28	78
Brussels sprouts, cooked, boiled, drained, without salt	36	1 sprout	8	21	.5 cup	28	78
Brussels sprouts, frozen, cooked, boiled, drained, with salt	42	1 cup	65	155
Brussels sprouts, frozen, cooked, boiled, drained, without salt	42	1 cup	65	155
Brussels sprouts, frozen, unprepared	41	1 package, (10 oz)	116	284	1 package, (2 lb)	372	907
Brussels sprouts, raw	43	1 cup	38	88	1 sprout	8	19
Burdock root, cooked, boiled, drained, with salt	88	1 cup, (1" pieces)	110	125	1 root	146	166
Burdock root, cooked, boiled, drained, without salt	88	1 cup, (1" pieces)	110	125	1 root	146	166
Burdock root, raw	72	1 cup, (1" pieces)	85	118	1 root	112	156
Butterbur, (fuki), raw	14	1 cup	13	94	1 petiole	1	5
Butterbur, canned	3	1 cup, chopped	4	124	3 stalks	1	45
Butterbur, cooked, boiled, drained, with salt	8
Butterbur, cooked, boiled, drained, without salt	8
Cabbage, chinese (pak-choi), cooked, boiled, drained, with salt	12	1 cup, shredded	20	170
Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt	12	1 cup, shredded	20	170
Cabbage, chinese (pak-choi), raw	13	1 cup, shredded	9	70	1 head	109	840
Cabbage, chinese (pe-tsai), cooked, boiled, drained, with salt	14	1 cup, shredded	17	119	1 leaf	2	14
Cabbage, chinese (pe-tsai), cooked, boiled, drained, without salt	14	1 cup, shredded	17	119	1 leaf	2	14
Cabbage, chinese (pe-tsai), raw	16	1 cup, shredded	12	76
Cabbage, common (danish, domestic, and pointed types), freshly harvest, raw	24	1 head	218	908	.5 cup, shredded	8	35
Cabbage, common (danish, domestic, and pointed types), stored, raw	24	1 head	218	908	.5 cup, shredded	8	35
Cabbage, common, cooked, boiled, drained, with salt	23	1 head	290	1,262	.5 cup, shredded	17	75
Cabbage, cooked, boiled, drained, without salt	23	1 head	290	1,262	.5 cup, shredded	17	75
Cabbage, japanese style, fresh, pickled	30	1 cup	45	150
Cabbage, mustard, salted	28	1 cup	36	128
Cabbage, napa, cooked	12	1 cup	13	109
Cabbage, raw	25	1 cup, chopped	22	89	1 cup, shredded	18	70
Cabbage, red, cooked, boiled, drained, with salt	29	1 leaf	6	22	.5 cup, shredded	22	75
Cabbage, red, cooked, boiled, drained, without salt	29	1 leaf	6	22	.5 cup, shredded	22	75
Cabbage, red, raw	31	1 cup, chopped	28	89	1 cup, shredded	22	70
Cabbage, savoy, cooked, boiled, drained, with salt	24	1 cup, shredded	35	145
Cabbage, savoy, cooked, boiled, drained, without salt	24	1 cup, shredded	35	145
Cabbage, savoy, raw	27	1 cup, shredded	19	70
CAMPBELL Soup Company, HEALTHY REQUEST Tomato juice	21	8 oz	51	243	1 serving	51	243
CAMPBELL Soup Company, Organic Tomato juice	20	8 oz	49	243	1 serving	49	243
CAMPBELL Soup Company, PACE, Diced Green Chilies	27	2 tbsp	8	30	1 serving	8	30
CAMPBELL Soup Company, PACE, Jalapenos Nacho Sliced Peppers	13	1 oz	4	30	1 serving	4	30
CAMPBELL Soup Company, Tomato juice	20	8 oz	49	243	1 serving	49	243
CAMPBELL Soup Company, Tomato juice, low sodium	20	8 oz	49	243	1 serving	49	243
CAMPBELL Soup Company, V8 Vegetable Juice, Calcium Enriched V8	21	8 oz	51	243	1 serving	51	243
CAMPBELL Soup Company, V8 Vegetable Juice, Essential Antioxidants V8	21	8 oz	51	243	1 serving	51	243
CAMPBELL Soup Company, V8 Vegetable Juice, Lemon Twist V8	20	8 oz	49	243	1 serving	49	243
CAMPBELL Soup Company, V8 Vegetable Juice, Low Sodium V8	21	8 oz	51	243	1 serving	51	243
CAMPBELL Soup Company, V8 Vegetable Juice, Organic V8	20	8 oz	49	243	1 serving	49	243
CAMPBELL Soup Company, V8 Vegetable Juice, Spicy Hot V8	20	8 oz	49	243	1 serving	49	243
CAMPBELL Soup Company, V8 Vegetable Juice, V8 Picante	20	8 oz	49	243	1 serving	49	243
Campbell's V8 100% Vegetable Juice	21	1 serving	51	243	8 oz	51	243
Cardoon, cooked, boiled, drained, with salt	20
Cardoon, cooked, boiled, drained, without salt	22
Cardoon, raw	17	1 cup, shredded	30	178
Carrot juice, canned	40	1 cup	94	236	1 fl oz	12	30
Carrot, dehydrated	341	1 cup	252	74
Carrots, baby, raw	35	1 large	5	15	1 medium	4	10
Carrots, canned, no salt added, drained solids	25	1 cup, mashed	57	228	1 cup, sliced	37	146
Carrots, canned, no salt added, solids and liquids	23	.5 cup, slices	28	123	1 can, (303 x 406)	104	454
Carrots, canned, regular pack, drained solids	25	1 cup, mashed	57	228	1 cup, sliced	37	146
Carrots, canned, regular pack, solids and liquids	23	.5 cup, slices	28	123	1 can, (303 x 406)	104	454
Carrots, cooked, boiled, drained, with salt	35	1 tbsp	3	10	.5 cup, slices	27	78
Carrots, cooked, boiled, drained, without salt	35	1 tbsp	3	10	.5 cup, slices	27	78
Carrots, frozen, cooked, boiled, drained, with salt	37	1 cup, slices	54	146
Carrots, frozen, cooked, boiled, drained, without salt	37	1 cup, sliced	54	146
Carrots, frozen, unprepared	36	1 package, (10 oz)	102	284	.5 cup, slices	23	64
Carrots, raw	41	1 cup, chopped	52	128	1 cup, grated	45	110
Cassava, raw	160	1 cup	330	206	1 root	653	408
Catsup	97	1 cup	233	240	1 tbsp	15	15
Catsup, low sodium	97	1 cup	233	240	1 tbsp	15	15
Cauliflower, cooked, boiled, drained, with salt	23	.5 cup, (1" pieces)	14	62	3 flowerets	12	54
Cauliflower, cooked, boiled, drained, without salt	23	.5 cup, (1" pieces)	14	62	3 flowerets	12	54
Cauliflower, frozen, cooked, boiled, drained, with salt	17	1 cup, (1" pieces)	31	180
Cauliflower, frozen, cooked, boiled, drained, without salt	19	1 cup, (1" pieces)	34	180
Cauliflower, frozen, unprepared	24	1 package, (10 oz)	68	284	.5 cup, (1" pieces)	16	66
Cauliflower, green, cooked, no salt added	32	.2 head	29	90
Cauliflower, green, cooked, with salt	32	.5 cup, (1" pieces)	20	62
Cauliflower, green, raw	31	1 cup	20	64	1 floweret	8	25
Cauliflower, raw	25	1 cup, chopped (1/2" pieces)	27	107	1 floweret	3	13
Celeriac, cooked, boiled, drained, with salt	27	1 cup, pieces	42	155
Celeriac, cooked, boiled, drained, without salt	27	1 cup, pieces	42	155
Celeriac, raw	42	1 cup	66	156
Celery flakes, dried	319
Celery, cooked, boiled, drained, with salt	18	1 cup, diced	27	150
Celery, cooked, boiled, drained, without salt	18	1 cup, diced	27	150	2 stalks	14	75
Celery, raw	16	1 cup, chopped	16	101	1 NLEA serving	18	110
Celtuce, raw	18	1 leaf	1	8
Chard, swiss, cooked, boiled, drained, with salt	20	1 cup, chopped	35	175
Chard, swiss, cooked, boiled, drained, without salt	20	1 cup, chopped	35	175
Chard, swiss, raw	19	1 cup	7	36	1 leaf	9	48
Chayote, fruit, cooked, boiled, drained, with salt	22	1 cup, (1" pieces)	35	160
Chayote, fruit, cooked, boiled, drained, without salt	24	1 cup, (1" pieces)	38	160
Chayote, fruit, raw	19	1 cup, (1" pieces)	25	132	1 chayote, (5-3/4")	39	203
Chicory greens, raw	23	1 cup, chopped	7	29
Chicory roots, raw	72	1 root	43	60	.5 cup, (1" pieces)	32	45
Chicory, witloof, raw	17	1 head	9	53	.5 cup	8	45
Chives, freeze-dried	311	1 tbsp	1	0	.25 cup	2	1
Chives, raw	30	1 tbsp, chopped	1	3	1 tsp, chopped	0	1
Chrysanthemum leaves, raw	24	1 cup, chopped	12	51	1 leaf	4	18
Chrysanthemum, garland, cooked, boiled, drained, with salt	20	1 cup, (1" pieces)	20	100
Chrysanthemum, garland, cooked, boiled, drained, without salt	20	1 cup, (1" pieces)	20	100
Chrysanthemum, garland, raw	24	1 cup, (1" pieces)	6	25	1 stem, (8-3/4" long)	3	14
Coleslaw, home-prepared	78	1 tbsp	6	8	.5 cup	47	60
Collards, cooked, boiled, drained, with salt	26	1 cup, chopped	49	190
Collards, cooked, boiled, drained, without salt	26	1 cup, chopped	49	190
Collards, frozen, chopped, cooked, boiled, drained, with salt	36	1 cup, chopped	61	170
Collards, frozen, chopped, cooked, boiled, drained, without salt	36	1 cup, chopped	61	170
Collards, frozen, chopped, unprepared	33	1 package, (10 oz)	94	284	1 package, (3 lb)	449	1,361
Collards, raw	30	1 cup, chopped	11	36
Coriander (cilantro) leaves, raw	23	.25 cup	1	4	9 sprigs	5	20
Corn pudding, home prepared	131	1 cup	328	250	.667 cup, (#6 scoop)	219	167
Corn with red and green peppers, canned, solids and liquids	75	1 cup	170	227
Corn, sweet, white, canned, cream style, no salt added	72	.5 cup	92	128	1 can, (303 x 406)	347	482
Corn, sweet, white, canned, cream style, regular pack	72	1 cup	184	256	1 can, (303 x 406)	347	482
Corn, sweet, white, canned, vacuum pack, no salt added	79	.5 cup	83	105	1 can, (303 x 406)	269	340
Corn, sweet, white, canned, vacuum pack, regular pack	79	.5 cup	83	105	1 can, (303 x 406)	269	340
Corn, sweet, white, canned, whole kernel, drained solids	81	1 cup	133	164	1 can, (303 x 406)	241	298
Corn, sweet, white, canned, whole kernel, no salt added, solids and liquids	64	.5 cup	82	128	1 can, (303 x 406)	308	482
Corn, sweet, white, canned, whole kernel, regular pack, solids and liquids	64	.5 cup	82	128	1 can, (303 x 406)	308	482
Corn, sweet, white, cooked, boiled, drained, with salt	97	1 ear, small (5-1/2" to 6-1/2" long)	86	89	1 ear, medium (6-3/4" to 7-1/2" long)	100	103
Corn, sweet, white, cooked, boiled, drained, without salt	97	1 ear, small (5-1/2" to 6-1/2" long)	86	89	1 ear, medium (6-3/4" to 7-1/2" long)	100	103
Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, with salt	80	1 package, (10 oz) yields	227	284	.5 cup	66	82
Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, without salt	80	1 package, (10 oz) yields	227	284	.5 cup	66	82
Corn, sweet, white, frozen, kernels cut off cob, unprepared	88	.5 cup	72	82	1 package, (10 oz)	250	284
Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, with salt	94	1 ear, yields	59	63	.5 cup, kernels	77	82
Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, without salt	94	1 ear, yields	59	63	.5 cup, kernels	77	82
Corn, sweet, white, frozen, kernels on cob, unprepared	98	1 ear, yields	123	125	.5 cup, kernels	80	82
Corn, sweet, white, raw	86	1 ear, small (5-1/2" to 6-1/2" long)	63	73	1 ear, medium (6-3/4" to 7-1/2" long)	77	90
Corn, sweet, yellow, canned, brine pack, regular pack, solids and liquids	64	.5 cup	82	128	1 can, (303 x 406)	308	482
Corn, sweet, yellow, canned, cream style, no salt added	72	1 cup	184	256	1 can, (303 x 406)	347	482
Corn, sweet, yellow, canned, cream style, regular pack	72	1 cup	184	256	1 can, (303 x 406)	347	482
Corn, sweet, yellow, canned, no salt added, solids and liquids	64	.5 cup	82	128	1 can, (303 x 406)	308	482
Corn, sweet, yellow, canned, vacuum pack, no salt added	79	.5 cup	83	105	1 can, (303 x 406)	269	340
Corn, sweet, yellow, canned, vacuum pack, regular pack	79	.5 cup	83	105	1 can, 15 oz (303 x 406)	336	425
Corn, sweet, yellow, canned, whole kernel, drained solids	81	1 cup	133	164	1 can, (12 oz) yields	171	211
Corn, sweet, yellow, cooked, boiled, drained, with salt	96	1 ear, small (5-1/2" to 6-1/2" long)	85	89	1 ear, medium (6-3/4" to 7-1/2" long)	99	103
Corn, sweet, yellow, cooked, boiled, drained, without salt	96	1 ear, small (5-1/2" to 6-1/2" long)	85	89	1 ear, medium (6-3/4" to 7-1/2" long)	99	103
Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt	81	1 package, (10 oz) yields	230	284	.5 cup	66	82
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	88	1 cup	119	136	1 package	250	284
Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt	93	1 ear, yields	59	63	.5 cup, kernels	76	82
Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, without salt	93	1 ear, yields	59	63	.5 cup, kernels	76	82
Corn, sweet, yellow, frozen, kernels on cob, unprepared	98	1 ear, yields	123	125	.5 cup, kernels	80	82
Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt	79	1 package, (10 oz) yields	224	284	.5 cup	65	82
Corn, sweet, yellow, raw	86	1 cup	125	145	1 ear, large (7-3/4" to 9" long) yields	123	143
Corn, yellow, whole kernel, frozen, microwaved	131	1 cup	185	141
Cornsalad, raw	21	1 cup	12	56
Cowpeas (Blackeyes), immature seeds, cooked, boiled, drained, with salt	94	1 cup	155	165
Cowpeas (Blackeyes), immature seeds, cooked, boiled, drained, without salt	97	1 cup	160	165
Cowpeas (Blackeyes), immature seeds, frozen, cooked, boiled, drained, with salt	131	1 cup	223	170
Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt	132	1 cup	224	170
Cowpeas (Blackeyes), immature seeds, frozen, unprepared	139	1 cup	222	160	1 package, (10 oz)	395	284
Cowpeas (blackeyes), immature seeds, raw	90	1 cup	131	145
Cowpeas, leafy tips, cooked, boiled, drained, with salt	22	1 cup, chopped	12	53
Cowpeas, leafy tips, cooked, boiled, drained, without salt	22	1 cup, chopped	12	53
Cowpeas, leafy tips, raw	29	1 cup, chopped	10	36	1 leaf	1	3
Cowpeas, young pods with seeds, cooked, boiled, drained, with salt	34	1 cup	32	95
Cowpeas, young pods with seeds, cooked, boiled, drained, without salt	34	1 cup	32	95
Cowpeas, young pods with seeds, raw	44	1 cup	41	94	1 pod	5	12
Cress, garden, cooked, boiled, drained, with salt	23	1 cup	31	135
Cress, garden, cooked, boiled, drained, without salt	23	1 cup	31	135	.5 cup	16	68
Cress, garden, raw	32	1 cup	16	50	1 sprig	0	1
Cucumber, peeled, raw	12	1 cup, pared chopped	16	133	1 cup, sliced	14	119
Cucumber, with peel, raw	15	.5 cup, slices	8	52	1 cucumber, (8-1/4")	45	301
Dandelion greens, cooked, boiled, drained, with salt	33	1 cup, chopped	35	105
Dandelion greens, cooked, boiled, drained, without salt	33	1 cup, chopped	35	105
Dandelion greens, raw	45	1 cup, chopped	25	55
Dock, cooked, boiled, drained, with salt	20
Dock, cooked, boiled, drained, without salt	20
Dock, raw	22	1 cup, chopped	29	133
Edamame, frozen, prepared	122	1 cup	189	155
Edamame, frozen, unprepared	110	1 cup	130	118	1 package	475	432
Eggplant, cooked, boiled, drained, with salt	33	1 cup, (1" cubes)	33	99
Eggplant, cooked, boiled, drained, without salt	35	1 cup, (1" cubes)	35	99
Eggplant, pickled	49	1 cup	67	136
Eggplant, raw	24	1 cup, cubes	20	82	1 eggplant, peeled (yield from 1-1/4 lb)	110	458
Endive, raw	17	1 head	87	513	.5 cup, chopped	4	25
Epazote, raw	32	1 tbsp	0	1	1 sprig	1	2
Eppaw, raw	150	1 cup	150	100
Fennel, bulb, raw	31	1 cup, sliced	27	87	1 bulb	73	234
Fiddlehead ferns, frozen, unprepared	34
Fiddlehead ferns, raw	34
Fireweed, leaves, raw	103	1 cup, chopped	24	23	1 plant	23	22
Fungi, Cloud ears, dried	284	1 cup	80	28	1 piece	13	5
Garlic, raw	149	1 cup	203	136	1 tsp	4	3
Ginger root, raw	80	1 tsp	2	2	.25 cup, slices (1" dia)	19	24
Gourd, dishcloth (towelgourd), cooked, boiled, drained, with salt	54	1 cup, (1" pieces)	96	178	.5 cup, (1" slices)	48	89
Gourd, dishcloth (towelgourd), cooked, boiled, drained, without salt	56	1 cup, (1" pieces)	100	178	.5 cup, (1" slices)	50	89
Gourd, dishcloth (towelgourd), raw	20	1 cup, (1" pieces)	19	95	1 gourd	36	178
Gourd, white-flowered (calabash), cooked, boiled, drained, with salt	13	1 cup, (1" cubes)	19	146
Gourd, white-flowered (calabash), cooked, boiled, drained, without salt	15	1 cup, (1" cubes)	22	146
Gourd, white-flowered (calabash), raw	14	.5 cup, (1" pieces)	8	58	1 gourd	108	771
Grape leaves, canned	69	1 leaf	3	4
Grape leaves, raw	93	1 cup	13	14	1 leaf	3	3
Hearts of palm, canned	28	1 cup	41	146	1 piece	9	33
Horseradish-tree leafy tips, raw	64	1 cup, chopped	13	21
Horseradish-tree, leafy tips, cooked, boiled, drained, with salt	60	1 cup, chopped	25	42
Horseradish-tree, leafy tips, cooked, boiled, drained, without salt	60	1 cup, chopped	25	42
Horseradish-tree, pods, cooked, boiled, drained, with salt	36	1 cup, slices	42	118
Horseradish-tree, pods, cooked, boiled, drained, without salt	36	1 cup, sliced	42	118
Horseradish-tree, pods, raw	37	1 cup, slices	37	100	1 pod, (15-1/3" long)	4	11
Hyacinth-beans, immature seeds, cooked, boiled, drained, with salt	50	1 cup	44	87
Hyacinth-beans, immature seeds, cooked, boiled, drained, without salt	50	1 cup	44	87
Hyacinth-beans, immature seeds, raw	46	1 cup	37	80
Jerusalem-artichokes, raw	73	1 cup, slices	110	150
Jew's ear, (pepeao), raw	25	1 cup, slices	25	99	1 piece	2	6
Jute, potherb, cooked, boiled, drained, with salt	37	1 cup	32	87
Jute, potherb, cooked, boiled, drained, without salt	37	1 cup	32	87
Jute, potherb, raw	34	1 cup	10	28
Kale, cooked, boiled, drained, with salt	28	1 cup, chopped	36	130
Kale, cooked, boiled, drained, without salt	28	1 cup, chopped	36	130
Kale, frozen, cooked, boiled, drained, with salt	30	1 cup, chopped	39	130
Kale, frozen, cooked, boiled, drained, without salt	30	1 cup, chopped	39	130	.5 cup, chopped or diced	20	65
Kale, frozen, unprepared	28	1 package, (10 oz)	80	284	.333 package, (10 oz)	26	94
Kale, raw	50	1 cup, chopped	34	67
Kale, scotch, cooked, boiled, drained, with salt	28	1 cup, chopped	36	130
Kale, scotch, cooked, boiled, drained, without salt	28	1 cup, chopped	36	130
Kale, scotch, raw	42	1 cup, chopped	28	67
Kanpyo, (dried gourd strips)	258	1 strip	16	6	.5 cup	70	27
Kohlrabi, cooked, boiled, drained, with salt	29	1 cup, slices	48	165
Kohlrabi, cooked, boiled, drained, without salt	29	1 cup, sliced	48	165
Kohlrabi, raw	27	1 cup	36	135	1 slice	4	16
Lambs quarters, cooked, boiled, drained, with salt	32	1 cup, chopped	58	180
Lambsquarters, cooked, boiled, drained, without salt	32	1 cup, chopped	58	180
Lambsquarters, raw	43
Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, with salt	31	1 leek	38	124	.25 cup, chopped	8	26
Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt	31	1 leek	38	124	.25 cup, chopped or diced	8	26
Leeks, (bulb and lower leaf-portion), raw	61	1 cup	54	89	1 leek	54	89
Leeks, (bulb and lower-leaf portion), freeze-dried	321	1 tbsp	1	0	.25 cup	3	1
Lemon grass (citronella), raw	99	1 cup	66	67	1 tbsp	5	5
Lentils, sprouted, cooked, stir-fried, with salt	101
Lentils, sprouted, cooked, stir-fried, without salt	101
Lentils, sprouted, raw	106	1 cup	82	77
Lettuce, butterhead (includes boston and bibb types), raw	13	1 cup, shredded or chopped	7	55	1 head, (5" dia)	21	163
Lettuce, cos or romaine, raw	17	1 cup, shredded	8	47	1 leaf, inner	1	6
Lettuce, green leaf, raw	15	1 cup, shredded	5	36	1 head	54	360
Lettuce, iceberg (includes crisphead types), raw	14	1 cup, shredded	10	72	1 cup, chopped (1/2" pieces, loosely packed)	8	57
Lettuce, red leaf, raw	16	1 cup, shredded	5	28	1 leaf, inner	0	3
Lima beans, immature seeds, canned, no salt added, solids and liquids	71	.5 cup	88	124	1 can, (303 x 406)	322	454
Lima beans, immature seeds, cooked, boiled, drained, with salt	123	1 cup	209	170
Lima beans, immature seeds, cooked, boiled, drained, without salt	123	1 cup	209	170
Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, with salt	105	1 package, (10 oz) yields	327	311	.5 cup	95	90
Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, without salt	105	1 package, (10 oz) yields	327	311	.5 cup	95	90
Lima beans, immature seeds, frozen, baby, unprepared	132	.5 cup	108	82	1 package, (10 oz)	375	284
Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, with salt	103	1 package, (10 oz) yields	320	311	.5 cup	88	85
Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, without salt	103	1 package, (10 oz) yields	320	311	.5 cup	88	85
Lima beans, immature seeds, frozen, fordhook, unprepared	106	.5 cup	85	80	1 package, (10 oz)	301	284
Lima beans, immature seeds, raw	113	1 cup	176	156
Lotus root, cooked, boiled, drained, with salt	66	.5 cup	40	60	10 slices, (2-1/2" dia)	59	89
Lotus root, cooked, boiled, drained, without salt	66	.5 cup	40	60	10 slices, (2-1/2" dia)	59	89
Lotus root, raw	74	10 slices, (2-1/2" dia)	60	81	1 root, (9-1/2" long)	85	115
Malabar spinach, cooked	23	1 cup	10	44	1 bunch	4	17
Mountain yam, hawaii, cooked, steamed, with salt	82	1 cup, cubes	119	145
Mountain yam, hawaii, cooked, steamed, without salt	82	1 cup, cubes	119	145
Mountain yam, hawaii, raw	67	.5 cup, cubes	46	68	1 yam	281	420
Mung beans, mature seeds, sprouted, cooked, boiled, drained, with salt	19	1 cup	24	124
Mung beans, mature seeds, sprouted, cooked, boiled, drained, without salt	21	1 cup	26	124
Mung beans, mature seeds, sprouted, cooked, stir-fried	50	1 cup	62	124
Mung beans, mature seeds, sprouted, raw	30	1 cup	31	104	1 package, (12 oz)	102	340
Mushrooms, brown, Italian, or Crimini, raw	22	1 cup, whole	19	87	1 cup, sliced	16	72
Mushrooms, canned, drained solids	25	1 cup	39	156	1 can	33	132
Mushrooms, chanterelle, raw	32	1 cup	17	54	1 piece	2	5
Mushrooms, enoki, raw	37	1 large	2	5	1 medium	1	3
Mushrooms, maitake, Raw	31	1 cup, diced	22	70	1 piece, whole	0	1
Mushrooms, morel, raw	31	1 cup	21	66	1 piece	4	13
Mushrooms, oyster, raw	33	1 large	49	148	1 small	5	15
Mushrooms, portabella, exposed to ultraviolet light, grilled	29	1 cup, sliced	35	121
Mushrooms, portabella, exposed to ultraviolet light, raw	22	1 cup, diced	19	86	1 piece, whole	18	84
Mushrooms, portabella, grilled	29	1 cup, sliced	35	121
Mushrooms, portabella, raw	22	1 cup, diced	19	86	1 piece, whole	18	84
Mushrooms, shiitake, cooked, with salt	56	1 cup, pieces	81	145	4 mushrooms	40	72
Mushrooms, shiitake, cooked, without salt	56	1 cup, pieces	81	145	4 mushrooms	40	72
Mushrooms, shiitake, dried	296	1 mushroom	11	4	4 mushrooms	44	15
Mushrooms, shiitake, raw	34	1 piece, whole	6	19
Mushrooms, shiitake, stir-fried	39	1 cup, whole	35	89	1 cup, sliced	38	97
Mushrooms, straw, canned, drained solids	32	1 cup	58	182	1 piece	2	6
Mushrooms, white, cooked, boiled, drained, with salt	28	1 cup, pieces	44	156	1 tbsp	3	10
Mushrooms, white, cooked, boiled, drained, without salt	28	1 cup, pieces	44	156	1 tbsp	3	10
Mushrooms, white, microwaved	35
Mushrooms, white, raw	22	1 cup, pieces or slices	15	70	1 cup, whole	21	96
Mushrooms, white, stir-fried	26	1 cup, sliced	28	108
Mustard greens, cooked, boiled, drained, with salt	15	1 cup, chopped	21	140
Mustard greens, cooked, boiled, drained, without salt	15	1 cup, chopped	21	140
Mustard greens, frozen, cooked, boiled, drained, with salt	19	1 package, (10 oz) yields	40	212	.5 cup, chopped or diced	14	75
Mustard greens, frozen, cooked, boiled, drained, without salt	19	1 cup, chopped	29	150	1 package, (10 oz) yields	40	212
Mustard greens, frozen, unprepared	20	1 cup, chopped	29	146	1 package, (10 oz)	57	284
Mustard greens, raw	26	1 cup, chopped	15	56
Mustard spinach, (tendergreen), cooked, boiled, drained, with salt	16	1 cup, chopped	29	180
Mustard spinach, (tendergreen), cooked, boiled, drained, without salt	16	1 cup, chopped	29	180
Mustard spinach, (tendergreen), raw	22	1 cup, chopped	33	150
New zealand spinach, cooked, boiled, drained, with salt	12	1 cup, chopped	22	180
New Zealand spinach, cooked, boiled, drained, without salt	12	1 cup, chopped	22	180
New Zealand spinach, raw	14	1 cup, chopped	8	56
Nopales, cooked, without salt	15	1 cup	22	149	1 pad	4	29
Nopales, raw	16	1 cup, sliced	14	86
Okra, cooked, boiled, drained, with salt	22	.5 cup, slices	18	80	8 pods, (3" long)	19	85
Okra, cooked, boiled, drained, without salt	22	.5 cup, slices	18	80	8 pods, (3" long)	19	85
Okra, frozen, cooked, boiled, drained, with salt	28	1 package, (10 oz) yields	71	255	.5 cup, slices	26	92
Okra, frozen, cooked, boiled, drained, without salt	28	1 package, (10 oz) yields	71	255	.5 cup, slices	26	92
Okra, frozen, unprepared	30	1 package, (10 oz)	85	284	1 package, (3 lb)	408	1,361
Okra, raw	31	1 cup	31	100	8 pods, (3" long)	29	95
Onion rings, breaded, par fried, frozen, prepared, heated in oven	407	1 cup	195	48	10 rings, large (3-4" dia)	289	71
Onion rings, breaded, par fried, frozen, unprepared	258	1 package, (16 oz)	1,171	454	1 package, (9 oz)	658	255
Onions, canned, solids and liquids	19	1 onion	12	63	.5 cup, chopped or diced	21	112
Onions, cooked, boiled, drained, with salt	42	1 cup	88	210	1 tbsp, chopped	6	15
Onions, cooked, boiled, drained, without salt	44	1 cup	92	210	1 tbsp, chopped	7	15
Onions, dehydrated flakes	349	1 tbsp	17	5	.25 cup	49	14
Onions, frozen, chopped, cooked, boiled, drained, with salt	26	1 tbsp, chopped	4	15	.5 cup, chopped or diced	27	105
Onions, frozen, chopped, cooked, boiled, drained, without salt	28	1 tbsp, chopped	4	15	.5 cup, chopped or diced	29	105
Onions, frozen, chopped, unprepared	29	1 package, (10 oz)	82	284
Onions, frozen, whole, cooked, boiled, drained, with salt	26	1 cup	55	210
Onions, frozen, whole, cooked, boiled, drained, without salt	28	1 cup	59	210
Onions, frozen, whole, unprepared	35	1 package, (10 oz)	99	284
Onions, raw	40	1 cup, chopped	64	160	1 cup, sliced	46	115
Onions, spring or scallions (includes tops and bulb), raw	32	1 cup, chopped	32	100	1 tbsp, chopped	2	6
Onions, sweet, raw	32	1 onion	106	331	1 NLEA serving	47	148
Onions, welsh, raw	34
Onions, yellow, sauteed	132	1 cup, chopped	115	87
Onions, young green, tops only	27	1 tbsp	2	6	1 stalk	3	12
Palm hearts, raw	115
Parsley, freeze-dried	271	1 tbsp	1	0	.25 cup	4	1
Parsley, raw	36	1 cup	22	60	1 tbsp	1	4
Parsnips, cooked, boiled, drained, with salt	71	.5 cup, slices	55	78	1 parsnip, (9" long)	114	160
Parsnips, cooked, boiled, drained, without salt	71	.5 cup, slices	55	78	1 parsnip, (9" long)	114	160
Parsnips, raw	75	1 cup, slices	100	133
Peas and carrots, canned, no salt added, solids and liquids	38	1 cup	97	255
Peas and carrots, canned, regular pack, solids and liquids	38	1 cup	97	255
Peas and carrots, frozen, cooked, boiled, drained, with salt	48	1 package, (10 oz) yields	133	278	.5 cup	38	80
Peas and carrots, frozen, cooked, boiled, drained, without salt	48	1 package, (10 oz) yields	133	278	.5 cup	38	80
Peas and carrots, frozen, unprepared	53	.5 cup	37	70	1 package, (10 oz)	151	284
Peas and onions, canned, solids and liquids	51	1 cup	61	120
Peas and onions, frozen, cooked, boiled, drained, with salt	45	1 cup	81	180
Peas and onions, frozen, cooked, boiled, drained, without salt	45	1 cup	81	180
Peas and onions, frozen, unprepared	70	.5 cup	48	69	1 package, (10 oz)	199	284
Peas, edible-podded, boiled, drained, without salt	42	1 cup	67	160
Peas, edible-podded, cooked, boiled, drained, with salt	40	1 cup	64	160
Peas, edible-podded, frozen, cooked, boiled, drained, with salt	50	1 cup	80	160	1 package, (10 oz) yields	127	253
Peas, edible-podded, frozen, cooked, boiled, drained, without salt	52	1 cup	83	160	1 package, (10 oz) yields	132	253
Peas, edible-podded, frozen, unprepared	42	.5 cup	30	72	1 package, (10 oz)	119	284
Peas, edible-podded, raw	42	1 cup, chopped	41	98	1 cup, whole	26	63
Peas, green (includes baby and lesuer types), canned, drained solids, unprepared	69	1 cup	121	175	1 can, (303 x 406)	216	313
Peas, green, canned, no salt added, drained solids	69	.5 cup	59	85	1 can, (303 x 406)	216	313
Peas, green, canned, no salt added, solids and liquids	53	.5 cup	66	124	1 can, (303 x 406)	255	482
Peas, green, canned, regular pack, solids and liquids	53	.5 cup	66	124	1 can, (303 x 406)	255	482
Peas, green, canned, seasoned, solids and liquids	50	1 cup	114	227	.5 cup	57	114
Peas, green, cooked, boiled, drained, with salt	84	1 cup	134	160
Peas, green, cooked, boiled, drained, without salt	84	1 cup	134	160
Peas, green, frozen, cooked, boiled, drained, with salt	78	.5 cup	62	80	1 package, (10 oz) yields	197	253
Peas, green, frozen, cooked, boiled, drained, without salt	78	.5 cup	62	80	1 package, (10 oz) yields	197	253
Peas, green, frozen, unprepared	77	1 cup	103	134	1 package	219	284
Peas, green, raw	81	1 cup	117	145
Peas, mature seeds, sprouted, cooked, boiled, drained, with salt	98
Peas, mature seeds, sprouted, cooked, boiled, drained, without salt	98
Peas, mature seeds, sprouted, raw	124	1 cup	149	120
Pepeao, dried	298	1 cup	72	24
Pepper, ancho, dried	281	1 pepper	48	17
Pepper, banana, raw	27	1 cup	33	124	1 small, (4" long)	9	33
Pepper, serrano, raw	32	1 cup, chopped	34	105	1 pepper	2	6
Peppers, chili, green, canned	21	1 cup	29	139
Peppers, hot chile, sun-dried	324	1 cup	120	37	1 pepper	2	1
Peppers, hot chili, green, canned, pods, excluding seeds, solids and liquids	21	1 pepper	15	73	.5 cup, chopped or diced	14	68
Peppers, hot chili, green, raw	40	1 pepper	18	45	.5 cup, chopped or diced	30	75
Peppers, hot chili, red, canned, excluding seeds, solids and liquids	21	1 pepper	15	73	.5 cup, chopped or diced	14	68
Peppers, hot chili, red, raw	40	1 pepper	18	45	.5 cup, chopped or diced	30	75
Peppers, hungarian, raw	29	1 pepper	8	27
Peppers, jalapeno, canned, solids and liquids	27	1 cup, chopped	37	136	1 cup, sliced	28	104
Peppers, jalapeno, raw	30	1 cup, sliced	27	90	1 pepper	4	14
Peppers, pasilla, dried	345	1 pepper	24	7
Peppers, sweet, green, canned, solids and liquids	18	1 cup, halves	25	140
Peppers, sweet, green, cooked, boiled, drained, with salt	26	1 tbsp	3	12	1 pepper	19	73
Peppers, sweet, green, cooked, boiled, drained, without salt	28	1 cup, chopped or strips	38	135	1 tablespoon, chopped	3	12
Peppers, sweet, green, freeze-dried	314	1 tbsp	1	0	.25 cup	5	2
Peppers, sweet, green, frozen, chopped, boiled, drained, without salt	18
Peppers, sweet, green, frozen, chopped, cooked, boiled, drained, with salt	16	1 cup, chopped or strips	22	135	1 tablespoon, chopped	2	12
Peppers, sweet, green, frozen, chopped, unprepared	20	1 package, (10 oz)	57	284
Peppers, sweet, green, raw	20	1 cup, chopped	30	149	1 cup, sliced	18	92
Peppers, sweet, green, sauteed	127
Peppers, sweet, red, canned, solids and liquids	18	1 cup, halves	25	140	.5 cup, halves	13	70
Peppers, sweet, red, cooked, boiled, drained, with salt	26	1 tbsp	3	12	1 pepper	19	73
Peppers, sweet, red, cooked, boiled, drained, without salt	28	1 cup, strips	38	135	1 tbsp	3	12
Peppers, sweet, red, freeze-dried	314	1 tbsp	1	0	.25 cup	5	2
Peppers, sweet, red, frozen, chopped, cooked, boiled, drained, with salt	16	1 cup, chopped or strips	22	135	1 tablespoon, chopped	2	12
Peppers, sweet, red, frozen, chopped, cooked, boiled, drained, without salt	16	1 cup, chopped or strips	22	135	1 tablespoon, chopped	2	12
Peppers, sweet, red, frozen, chopped, unprepared	20	1 package, (10 oz)	57	284	.1 package, (10 oz)	6	28
Peppers, sweet, red, raw	31	1 cup, chopped	46	149	1 cup, sliced	29	92
Peppers, sweet, red, sauteed	133
Peppers, sweet, yellow, raw	27	1 pepper, large (3-3/4" long, 3" dia)	50	186	10 strips	14	52
Pickle relish, hamburger	129	1 tbsp	19	15	.5 cup	157	122
Pickle relish, hot dog	91	1 tbsp	14	15	.5 cup	111	122
Pickle relish, sweet	130	1 cup	319	245	1 tbsp	20	15
Pickles, chowchow, with cauliflower onion mustard, sweet	121	1 cup	296	245
Pickles, cucumber, dill or kosher dill	12	1 cup, chopped or diced	17	143	1 cup, (about 23 slices)	19	155
Pickles, cucumber, dill, low sodium	18	1 medium	12	65	1 slice	1	6
Pickles, cucumber, sour	11	1 cup	17	155	1 large, (4" long)	15	135
Pickles, cucumber, sour, low sodium	11	1 cup, chopped or diced	16	143	1 cup, (about 23 slices)	17	155
Pickles, cucumber, sweet (includes bread and butter pickles)	91	1 cup, chopped	146	160	1 cup	139	153
Pickles, cucumber, sweet, low sodium (includes bread and butter pickles)	122	1 cup, chopped or diced	195	160	1 cup, sliced	207	170
Pigeonpeas, immature seeds, cooked, boiled, drained, with salt	111	1 cup	170	153
Pigeonpeas, immature seeds, cooked, boiled, drained, without salt	111	1 cup	170	153
Pigeonpeas, immature seeds, raw	136	1 cup	209	154	10 seeds	5	4
Pimento, canned	23	1 cup	44	192	1 tbsp	3	12
Poi	112	1 cup	269	240
Pokeberry shoots, (poke), cooked, boiled, drained, with salt	20	1 cup	33	165
Pokeberry shoots, (poke), cooked, boiled, drained, without salt	20	1 cup	33	165	1 tbsp	2	10
Pokeberry shoots, (poke), raw	23	1 cup	37	160
Potato flour	357	1 cup	571	160
Potato pancakes	268	1 small, 2-3/4 in. dia., 5/8 in. thick.	59	22	1 medium, 3-1/4 in. x 3-5/8 in., 5/8 in. thick.	99	37
Potato puffs, frozen, oven-heated	190	1 cup	243	128	1 puff	16	8
Potato puffs, frozen, unprepared	175	1 cup	224	128
Potato salad, home-prepared	143	1 cup	358	250
Potato, baked, flesh and skin, without salt	93	1 potato, large	278	299	1 potato, medium	160	173
Potato, flesh and skin, raw	77	1 Potato, large (3" to 4-1/4" dia)	284	369	1 Potato, medium (2-1/4" to 3-1/4" dia)	164	213
Potatoes, au gratin, dry mix, prepared with water, whole milk and butter	93	.167 package, (5.5 oz) yields	127	137	1 package, yield, 5.5 oz	764	822
Potatoes, au gratin, dry mix, unprepared	314	1 package, (5.5 oz)	490	156	.167 package, (5.5 oz)	82	26
Potatoes, au gratin, home-prepared from recipe using butter	132	1 cup	323	245
Potatoes, au gratin, home-prepared from recipe using margarine	132	1 cup	323	245
Potatoes, baked, flesh and skin, with salt	93	1 potato, large (3" to 4-1/4" dia)	278	299	1 potato, medium (2-1/4" to 3-1/4" dia)	160	173
Potatoes, baked, flesh, with salt	93	.5 cup	57	61	1 potato, (2-1/3" x 4-3/4")	145	156
Potatoes, baked, flesh, without salt	93	.5 cup	57	61	1 potato, (2-1/3" x 4-3/4")	145	156
Potatoes, baked, skin, with salt	198	1 skin	115	58
Potatoes, baked, skin, without salt	198	1 skin	115	58
Potatoes, boiled, cooked in skin, flesh, with salt	87	.5 cup	68	78	1 potato, (2-1/2" dia, sphere)	118	136
Potatoes, boiled, cooked in skin, flesh, without salt	87	.5 cup	68	78	1 potato, (2-1/2" dia, sphere)	118	136
Potatoes, boiled, cooked in skin, skin, with salt	78	1 skin	27	34
Potatoes, boiled, cooked in skin, skin, without salt	78	1 skin	27	34
Potatoes, boiled, cooked without skin, flesh, with salt	86	1 large, (3" to 4-1/4" dia.)	258	300	1 medium, (2-1/4" to 2-1/4" dia.)	143	167
Potatoes, boiled, cooked without skin, flesh, without salt	86	1 large, (3" to 4-1/4" dia.)	258	300	1 medium, (2-1/4" to 3-1/4" dia.)	143	167
Potatoes, canned, drained solids	60	1 cup	108	180	1 potato	21	35
Potatoes, canned, drained solids, no salt added	62	1 cup	112	180
Potatoes, canned, solids and liquids	44	1 cup, whole	132	300	1 can, (303 x 406)	200	454
Potatoes, french fried, all types, salt added in processing, frozen, home-prepared, oven heated	134	10 strips	67	50	1 package, (9 oz), yields	265	198
Potatoes, french fried, all types, salt added in processing, frozen, unprepared	147	10 strip	130	89	1 package, (9 oz)	375	255
Potatoes, french fried, all types, salt not added in processing, frozen, as purchased	150	10 strips	98	65	1 package, (9 oz)	383	255
Potatoes, french fried, all types, salt not added in processing, frozen, oven-heated	172	10 strip	128	74
Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, as purchased	174	10 strip	143	82
Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, oven-heated	166	10 strip	114	69
Potatoes, french fried, shoestring, salt added in processing, frozen, as purchased	167	10 strip	51	30
Potatoes, french fried, shoestring, salt added in processing, frozen, oven-heated	199	10 strip	42	21
Potatoes, french fried, steak fries, salt added in processing, frozen, as purchased	133	10 strip	204	153
Potatoes, french fried, steak fries, salt added in processing, frozen, oven-heated	152	10 strip	202	133
Potatoes, frozen, french fried, par fried, cottage-cut, prepared, heated in oven, with salt	218	10 strips	109	50	1 package, (9 oz) yields	432	198
Potatoes, frozen, french fried, par fried, cottage-cut, prepared, heated in oven, without salt	218	10 strips	109	50	1 package, (9 oz), yields	432	198
Potatoes, frozen, french fried, par fried, cottage-cut, unprepared	153	10 strips	99	65	1 package, (9 oz)	390	255
Potatoes, frozen, french fried, par fried, extruded, prepared, heated in oven, without salt	333	10 strips	167	50	1 package, (9 oz), yields	659	198
Potatoes, frozen, french fried, par fried, extruded, unprepared	260	10 strips	169	65	1 package, (9 oz)	663	255
Potatoes, frozen, whole, cooked, boiled, drained, with salt	63
Potatoes, frozen, whole, cooked, boiled, drained, without salt	65
Potatoes, frozen, whole, unprepared	78	1 cup	142	182
Potatoes, hashed brown, frozen, plain, prepared	218	1 patty, oval (approx 3" x 1-1/2" x 1/2")	63	29	.5 cup	170	78
Potatoes, hashed brown, frozen, plain, unprepared	82	.5 cup	86	105	1 package, (12 oz)	279	340
Potatoes, hashed brown, frozen, with butter sauce, prepared	178
Potatoes, hashed brown, frozen, with butter sauce, unprepared	135	1 package, (6 oz)	230	170
Potatoes, hashed brown, home-prepared	265	1 cup	413	156
Potatoes, mashed, dehydrated, flakes without milk, dry form	354	1 cup	213	60
Potatoes, mashed, dehydrated, granules with milk, dry form	357	1 cup	714	200
Potatoes, mashed, dehydrated, granules without milk, dry form	372	1 cup	744	200
Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added	97	1 cup	204	210
Potatoes, mashed, dehydrated, prepared from granules with milk, water and margarine added	116	1 cup	244	210
Potatoes, mashed, dehydrated, prepared from granules without milk, whole milk and butter added	108	1 cup	227	210
Potatoes, mashed, home-prepared, whole milk added	83	1 cup	174	210
Potatoes, mashed, home-prepared, whole milk and butter added	113	1 cup	237	210
Potatoes, mashed, home-prepared, whole milk and margarine added	113	1 cup	237	210
Potatoes, mashed, prepared from flakes, without milk, whole milk and margarine	113	1 cup	237	210
Potatoes, mashed, prepared from granules, without milk, whole milk and margarine	108	1 cup	227	210
Potatoes, microwaved, cooked in skin, flesh and skin, without salt	105	1 potato, (2-3/4" dia by 4-3/4" long)	212	202
Potatoes, microwaved, cooked in skin, flesh, with salt	100	.5 cup	78	78	1 potato, (2-1/3" x 4-3/4")	156	156
Potatoes, microwaved, cooked in skin, flesh, without salt	100	.5 cup	78	78	1 potato, (2-1/3" x 4-3/4")	156	156
Potatoes, microwaved, cooked in skin, skin, without salt	132	1 skin	77	58
Potatoes, microwaved, cooked, in skin, flesh and skin, with salt	105	1 potato, (2-1/3" x 4-3/4")	212	202
Potatoes, microwaved, cooked, in skin, skin with salt	132	1 skin	77	58
Potatoes, o'brien, frozen, prepared	204
Potatoes, o'brien, frozen, unprepared	76
Potatoes, o'brien, home-prepared	81	1 cup	157	194	1 recipe, yield	941	1,162
Potatoes, raw, skin	58	1 skin	22	38
Potatoes, red, flesh and skin, baked	89	1 potato, large (3" to 4-1/4" dia.	266	299	1 potato, medium (2-1/4" to 3-1/4" dia.)	154	173
Potatoes, red, flesh and skin, raw	70	1 potato, large (3" to 4-1/4" dia)	258	369	1 potato, medium (2-1/4" to 3-1/4" dia)	149	213
Potatoes, Russet, flesh and skin, baked	97	1 potato, large (3" to 4-1/4" dia.	290	299	1 potato, medium (2-1/4" to 3-1/4" dia.)	167	173
Potatoes, russet, flesh and skin, raw	79	1 potato, large (3" to 4-1/4" dia)	292	369	1 Potato, medium (2-1/4" to 3-1/4" dia)	168	213
Potatoes, scalloped, dry mix, prepared with water, whole milk and butter	93	1 cup, (unprepared)	228	245	.167 package, (5.5 oz) yields	127	137
Potatoes, scalloped, dry mix, unprepared	358	1 package, (5.5 oz)	558	156	.167 package, (5.5 oz)	93	26
Potatoes, scalloped, home-prepared with butter	88	1 cup	216	245
Potatoes, scalloped, home-prepared with margarine	88	1 cup	216	245
Potatoes, white, flesh and skin, baked	94	1 potato, large (3" to 4-1/4" dia)	281	299	1 potato, medium (2-1/4" to 3-1/4" dia)	130	138
Potatoes, white, flesh and skin, raw	69	1 potato, large (3 to 4-1/4" dia)	255	369	1 potato, medium (2-1/4" to 3-1/4" dia)	147	213
Pumpkin flowers, cooked, boiled, drained, without salt	15	1 cup	20	134
Pumpkin flowers, raw	15	1 cup	5	33	1 flower	0	2
Pumpkin leaves, cooked, boiled, drained, with salt	21	1 cup	15	71
Pumpkin leaves, cooked, boiled, drained, without salt	21	1 cup	15	71
Pumpkin leaves, raw	19	1 cup	7	39
Pumpkin pie mix, canned	104	1 cup	281	270
Pumpkin, canned, with salt	34	1 cup	83	245
Pumpkin, canned, without salt	34	1 cup	83	245
Pumpkin, cooked, boiled, drained, with salt	20	1 cup, mashed	49	245
Pumpkin, cooked, boiled, drained, without salt	20	1 cup, mashed	49	245
Pumpkin, flowers, cooked, boiled, drained, with salt	15	1 cup	20	134
Pumpkin, raw	26	1 cup, (1" cubes)	30	116
Purslane, cooked, boiled, drained, with salt	18	1 cup	21	115
Purslane, cooked, boiled, drained, without salt	18	1 cup	21	115	1 squash	78	431
Purslane, raw	16	1 cup	7	43	1 plant	0	3
Radicchio, raw	23	1 cup, shredded	9	40	1 leaf	2	8
Radish seeds, sprouted, raw	43	1 cup	16	38
Radishes, hawaiian style, pickled	28	1 cup	42	150
Radishes, oriental, cooked, boiled, drained, with salt	17	1 cup, slices	25	147
Radishes, oriental, cooked, boiled, drained, without salt	17	1 cup, sliced	25	147
Radishes, oriental, dried	271	1 cup	314	116
Radishes, oriental, raw	18	1 radish, (7" long)	61	338
Radishes, raw	16	1 cup, slices	19	116	1 large, (1" to 1-1/4" dia)	1	9
Radishes, white icicle, raw	14	.5 cup, slices	7	50	1 radish, (7" long)	2	17
Rutabagas, cooked, boiled, drained, with salt	39	.5 cup, mashed	47	120
Rutabagas, cooked, boiled, drained, without salt	39	1 cup, cubes	66	170	1 cup, mashed	94	240
Rutabagas, raw	36	1 cup, cubes	50	140	1 large	278	772
Salsify, (vegetable oyster), raw	82	1 cup, slices	109	133
Salsify, cooked, boiled, drained, with salt	68	1 cup, slices	92	135
Salsify, cooked, boiled, drained, without salt	68	1 cup, sliced	92	135
Sauerkraut, canned, low sodium	22	1 cup	31	142
Sauerkraut, canned, solids and liquids	19	1 cup	27	142	1 cup, undrained	45	236
Seaweed, agar, dried	306
Seaweed, agar, raw	26	2 tbsp, (1/8 cup)	3	10
Seaweed, irishmoss, raw	49	2 tbsp, (1/8 cup)	5	10
Seaweed, kelp, raw	43	2 tbsp, (1/8 cup)	4	10
Seaweed, laver, raw	35	10 sheets	9	26	2 tbsp, (1/8 cup)	4	10
Seaweed, spirulina, dried	290	1 cup	325	112	1 tablespoon	20	7
Seaweed, spirulina, raw	26
Seaweed, wakame, raw	45	2 tbsp, (1/8 cup)	5	10
Sesbania flower, cooked, steamed, with salt	21	1 cup	22	104
Sesbania flower, cooked, steamed, without salt	22	1 cup	23	104
Sesbania flower, raw	27	1 flower	1	3	1 cup, flowers	5	20
Shallots, freeze-dried	348	1 tbsp	3	1	.25 cup	13	4
Shallots, raw	72	1 tbsp, chopped	7	10
Soybeans, green, cooked, boiled, drained, with salt	141	1 cup	254	180
Soybeans, green, cooked, boiled, drained, without salt	141	1 cup	254	180
Soybeans, green, raw	147	1 cup	376	256
Soybeans, mature seeds, sprouted, cooked, steamed	81	1 cup	76	94
Soybeans, mature seeds, sprouted, cooked, steamed, with salt	81	1 cup	76	94
Soybeans, mature seeds, sprouted, cooked, stir-fried	125
Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt	125
Soybeans, mature seeds, sprouted, raw	122	.5 cup	43	35	10 sprouts	12	10
Spinach souffle	172	1 cup	234	136	1 recipe, yield	1,398	813
Spinach, canned, no salt added, solids and liquids	19	1 cup	44	234
Spinach, canned, regular pack, drained solids	23	1 cup	49	214
Spinach, canned, regular pack, solids and liquids	19	1 cup	44	234
Spinach, cooked, boiled, drained, with salt	23	1 cup	41	180
Spinach, cooked, boiled, drained, without salt	23	1 cup	41	180
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt	34	1 package, (10 oz) yields	75	220	.5 cup	32	95
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt	34	1 package, (10 oz) yields	75	220	.5 cup	32	95
Spinach, frozen, chopped or leaf, unprepared	29	1 cup	45	156	1 package, (10 oz)	82	284
Spinach, raw	23	1 cup	7	30	1 bunch	78	340
Squash, summer, all varieties, cooked, boiled, drained, with salt	20	1 cup, slices	36	180
Squash, summer, all varieties, cooked, boiled, drained, without salt	20	1 cup, sliced	36	180
Squash, summer, all varieties, raw	16	1 cup, sliced	18	113	1 large	52	323
Squash, summer, crookneck and straightneck, canned, drained, solid, without salt	13	1 cup, diced	27	210	1 cup, mashed	31	240
Squash, summer, crookneck and straightneck, cooked, boiled, drained, with salt	19	1 cup, slices	34	180
Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt	23	1 cup, sliced	41	180	.5 cup, slices	21	90
Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, with salt	25	1 cup, slices	48	192
Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, without salt	25	1 cup, slices	48	192
Squash, summer, crookneck and straightneck, frozen, unprepared	20	1 cup, slices	26	130
Squash, summer, crookneck and straightneck, raw	19	1 cup, sliced	24	127
Squash, summer, scallop, cooked, boiled, drained, with salt	16	.5 cup, slices	14	90	.5 cup, mashed	19	120
Squash, summer, scallop, cooked, boiled, drained, without salt	16	1 cup, mashed	38	240	1 cup, sliced	29	180
Squash, summer, scallop, raw	18	1 cup, slices	23	130
Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt	15	.5 cup, slices	14	90	.5 cup, mashed	18	120
Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt	15	1 cup, sliced	27	180	.5 cup, mashed	18	120
Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, with salt	14	1 cup	31	223
Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt	17	1 cup	38	223
Squash, summer, zucchini, includes skin, frozen, unprepared	17	1 package, (10 oz)	48	284	1 package, (3 lb)	231	1,361
Squash, summer, zucchini, includes skin, raw	17	1 cup, chopped	21	124	1 cup, sliced	19	113
Squash, summer, zucchini, italian style, canned	29	1 cup	66	227
Squash, winter, acorn, cooked, baked, with salt	56	1 cup, cubes	115	205
Squash, winter, acorn, cooked, baked, without salt	56	1 cup, cubes	115	205
Squash, winter, acorn, cooked, boiled, mashed, with salt	34	1 cup, mashed	83	245
Squash, winter, acorn, cooked, boiled, mashed, without salt	34	1 cup, mashed	83	245
Squash, winter, acorn, raw	40	1 cup, cubes	56	140	1 squash, (4 inch dia)	172	431
Squash, winter, all varieties, cooked, baked, with salt	39	1 cup, cubes	80	205
Squash, winter, all varieties, cooked, baked, without salt	37	1 cup, cubes	76	205
Squash, winter, all varieties, raw	34	1 cup, cubes	39	116
Squash, winter, butternut, cooked, baked, with salt	40	1 cup, cubes	82	205
Squash, winter, butternut, cooked, baked, without salt	40	1 cup, cubes	82	205
Squash, winter, butternut, frozen, cooked, boiled, with salt	39	1 cup, mashed	94	240
Squash, winter, butternut, frozen, cooked, boiled, without salt	39	1 cup, mashed	94	240
Squash, winter, butternut, frozen, unprepared	57	1 package, (12 oz)	194	340	1 package, (4 lb)	1,034	1,814
Squash, winter, butternut, raw	45	1 cup, cubes	63	140
Squash, winter, hubbard, cooked, baked, with salt	50	1 cup, cubes	103	205
Squash, winter, hubbard, cooked, baked, without salt	50	1 cup, cubes	103	205
Squash, winter, hubbard, cooked, boiled, mashed, with salt	30	1 cup, mashed	71	236
Squash, winter, hubbard, cooked, boiled, mashed, without salt	30	1 cup, mashed	71	236
Squash, winter, hubbard, raw	40	1 cup, cubes	46	116
Squash, winter, spaghetti, cooked, boiled, drained, or baked, with salt	27	1 cup	42	155
Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt	27	1 cup	42	155
Squash, winter, spaghetti, raw	31	1 cup, cubes	31	101
Squash, zucchini, baby, raw	21	1 large	3	16	1 medium	2	11
Succotash, (corn and limas), canned, with cream style corn	77	1 cup	205	266
Succotash, (corn and limas), canned, with whole kernel corn, solids and liquids	63	1 cup	161	255
Succotash, (corn and limas), cooked, boiled, drained, with salt	111	1 cup	213	192
Succotash, (corn and limas), cooked, boiled, drained, without salt	115	1 cup	221	192
Succotash, (corn and limas), frozen, cooked, boiled, drained, with salt	93	1 cup	158	170
Succotash, (corn and limas), frozen, cooked, boiled, drained, without salt	93	1 cup	158	170
Succotash, (corn and limas), frozen, unprepared	93	1 cup	145	156	1 package, (10 oz)	264	284
Succotash, (corn and limas), raw	99
Swamp cabbage, (skunk cabbage), raw	19	1 cup, chopped	11	56	1 shoot	2	13
Swamp cabbage, cooked, boiled, drained, with salt	20	1 cup, chopped	20	98
Swamp cabbage, cooked, boiled, drained, without salt	20	1 cup, chopped	20	98
Sweet potato leaves, cooked, steamed, with salt	34	1 cup	22	64
Sweet potato leaves, cooked, steamed, without salt	34	1 cup	22	64
Sweet potato leaves, raw	35	1 cup, chopped	12	35	1 leaf, (12-1/4" long)	6	16
Sweet potato, canned, mashed	101	1 cup	258	255	1 can, (404 x 307)	501	496
Sweet potato, canned, syrup pack, drained solids	108	1 cup	212	196
Sweet potato, canned, syrup pack, solids and liquids	89	1 cup	203	228	1 can, (404 x 307)	568	638
Sweet potato, canned, vacuum pack	91	1 cup, mashed	232	255	1 cup, pieces	182	200
Sweet potato, cooked, baked in skin, with salt	92	1 medium, (2" dia, 5" long, raw)	105	114	.5 cup, mashed	92	100
Sweet potato, cooked, baked in skin, without salt	90	1 cup	180	200	1 large	162	180
Sweet potato, cooked, boiled, without skin	76	1 cup, mashed	249	328	1 medium	115	151
Sweet potato, cooked, boiled, without skin, with salt	76	1 cup, mashed	249	328	1 medium	115	151
Sweet potato, cooked, candied, home-prepared	144	1 piece, (2-1/2" x 2" dia)	151	105
Sweet potato, frozen, cooked, baked, with salt	100	1 cup, cubes	176	176
Sweet potato, frozen, cooked, baked, without salt	100	1 cup, cubes	176	176
Sweet potato, frozen, unprepared	96	1 cup, cubes	169	176
Sweet potato, raw, unprepared	86	1 cup, cubes	114	133	1 sweetpotato, 5" long	112	130
Taro leaves, cooked, steamed, without salt	24	1 cup	35	145
Taro leaves, raw	42	1 cup	12	28	1 leaf, (11" x 6-1/2")	4	10
Taro shoots, cooked, without salt	14	1 cup, slices	20	140
Taro shoots, raw	11	.5 cup, slices	5	43	1 shoot	9	83
Taro, cooked, with salt	142	1 cup, slices	187	132
Taro, cooked, without salt	142	1 cup, sliced	187	132
Taro, leaves, cooked, steamed, with salt	24	1 cup	35	145
Taro, raw	112	1 cup, sliced	116	104
Taro, shoots, cooked, with salt	14	1 cup, slices	20	140
Taro, tahitian, cooked, with salt	44	1 cup, slices	60	137
Taro, tahitian, cooked, without salt	44	1 cup, slices	60	137
Taro, tahitian, raw	44	1 cup, slices	55	125
Tomatillos, raw	32	1 medium	11	34	.5 cup, chopped or diced	21	66
Tomato and vegetable juice, low sodium	22	1 cup	53	242	1 fl oz	7	30
Tomato juice, canned, with salt added	17	1 cup	41	243	6 fl oz	31	182
Tomato juice, canned, without salt added	17	1 cup	41	243	1 fl oz	5	30
Tomato powder	302
Tomato products, canned, paste, with salt added	82	.5 cup	107	131	1 can, (6 oz)	139	170
Tomato products, canned, paste, without salt added	82	1 cup	215	262	1 tbsp	13	16
Tomato products, canned, puree, with salt added	38	1 cup	95	250	1 can, (29 oz) (401 x 411)	312	822
Tomato products, canned, puree, without salt added	38	1 cup	95	250	1 can, (29 oz) (401 x 411)	312	822
Tomato products, canned, sauce	24	1 cup	59	245
Tomato products, canned, sauce, spanish style	33	1 cup	81	244	1 can, 15 oz (303 x 406)	140	425
Tomato products, canned, sauce, with herbs and cheese	59	.5 cup	72	122	1 can, 15 oz (303 x 406)	251	425
Tomato products, canned, sauce, with mushrooms	35	1 cup	86	245
Tomato products, canned, sauce, with onions	42	1 cup	103	245
Tomato products, canned, sauce, with onions, green peppers, and celery	41	1 cup	103	250	1 can, 15 oz (303 x 406)	169	411
Tomato products, canned, sauce, with tomato tidbits	32	1 cup	78	244	1 can, 15 oz (303 x 406)	136	425
Tomato sauce, no salt added	42	1 cup	103	245
Tomatoes, crushed, canned	32
Tomatoes, green, raw	23	1 cup	41	180	1 large	42	182
Tomatoes, orange, raw	16	1 cup, chopped	25	158	1 tomato	18	111
Tomatoes, red, ripe, canned, packed in tomato juice	17	1 cup	41	240	1 tbsp	3	15
Tomatoes, red, ripe, canned, packed in tomato juice, no salt added	17	1 cup	41	240	1 tbsp	3	15
Tomatoes, red, ripe, canned, stewed	26	1 cup	66	255
Tomatoes, red, ripe, canned, with green chilies	15	1 cup	36	241
Tomatoes, red, ripe, cooked	18	1 cup	43	240	2 medium	44	246
Tomatoes, red, ripe, cooked, stewed	79	1 cup	80	101	1 recipe, yield	477	604
Tomatoes, red, ripe, cooked, with salt	18	1 cup	43	240	.5 cup	22	120
Tomatoes, red, ripe, raw, year round average	18	1 cup, cherry tomatoes	27	149	1 cup, chopped or sliced	32	180
Tomatoes, sun-dried	258	1 cup	139	54	1 piece	5	2
Tomatoes, sun-dried, packed in oil, drained	213	1 cup	234	110	1 piece	6	3
Tomatoes, yellow, raw	15	1 cup, chopped	21	139	1 tomato	32	212
Tree fern, cooked, with salt	40	1 frond, (6-1/2" long)	12	31	.5 cup, chopped or diced	28	71
Tree fern, cooked, without salt	40	.5 cup, chopped	28	71	1 frond, (6-1/2" long)	12	31
Turnip greens and turnips, frozen, cooked, boiled, drained, with salt	34	1 cup	55	163	.5 cup	29	86
Turnip greens and turnips, frozen, cooked, boiled, drained, without salt	35	1 cup	57	163
Turnip greens and turnips, frozen, unprepared	21	1 package, (10 oz)	60	284	1 package, (3 lb)	286	1,361
Turnip greens, canned, no salt added	19	1 cup	27	144
Turnip greens, canned, solids and liquids	14	.5 cup	16	117	1 can, 15 oz (303 x 406)	60	425
Turnip greens, cooked, boiled, drained, with salt	20	1 cup, chopped	29	144
Turnip greens, cooked, boiled, drained, without salt	20	1 cup, chopped	29	144
Turnip greens, frozen, cooked, boiled, drained, with salt	29	1 package, (10 oz) yields	64	220	.5 cup	24	82
Turnip greens, frozen, cooked, boiled, drained, without salt	29	1 cup	48	164	1 package, (10 oz) yields	64	220
Turnip greens, frozen, unprepared	22	.5 cup, chopped or diced	18	82	1 package, (10 oz)	62	284
Turnip greens, raw	32	1 cup, chopped	18	55
Turnips, cooked, boiled, drained, with salt	22	1 cup, cubes	34	156	1 cup, mashed	51	230
Turnips, cooked, boiled, drained, without salt	22	1 cup, cubes	34	156	1 cup, mashed	51	230
Turnips, frozen, cooked, boiled, drained, with salt	21	1 cup	33	156
Turnips, frozen, cooked, boiled, drained, without salt	23	1 cup	36	156
Turnips, frozen, unprepared	16	1 package, mashed (10 oz)	45	284	.333 package, mashed (10 oz)	15	94
Turnips, raw	28	1 cup, cubes	36	130	1 large	51	183
USDA Commodity, Potato wedges, frozen	123
Vegetable juice cocktail, canned	19	1 cup	46	242	6 fl oz	35	182
Vegetables, mixed (corn, lima beans, peas, green beans, carrots) canned, no salt added	37	1 cup	67	182
Vegetables, mixed, canned, drained solids	49	1 cup	80	163
Vegetables, mixed, canned, solids and liquids	36	1 cup	88	245
Vegetables, mixed, frozen, cooked, boiled, drained, with salt	60	1 package, (10 oz) yields	165	275	.5 cup	55	91
Vegetables, mixed, frozen, cooked, boiled, drained, without salt	65	1 package, (10 oz) yields	179	275	.5 cup	59	91
Vegetables, mixed, frozen, unprepared	64	1 package, (10 oz)	182	284	1 pack, (2-1/2 lb)	726	1,134
Vinespinach, (basella), raw	19
Wasabi, root, raw	109	1 cup, sliced	142	130	1 root	184	169
Waterchestnuts, chinese, (matai), raw	97	.5 cup, slices	60	62	4 waterchestnuts	35	36
Waterchestnuts, chinese, canned, solids and liquids	50	.5 cup, slices	35	70	4 waterchestnuts	14	28
Watercress, raw	11	1 cup, chopped	4	34	1 sprig	0	3
Waxgourd, (chinese preserving melon), cooked, boiled, drained, with salt	11	1 cup, cubes	19	175
Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt	14	1 cup, cubes	25	175
Waxgourd, (chinese preserving melon), raw	13	1 cup, cubes	17	132	1 waxgourd	741	5,700
Winged bean leaves, raw	74
Winged bean tuber, raw	148
Winged bean, immature seeds, cooked, boiled, drained, with salt	37	1 cup	23	62	.5 cup	11	31
Winged beans, immature seeds, cooked, boiled, drained, without salt	38	1 cup	24	62
Winged beans, immature seeds, raw	49	1 cup, slices	22	44	1 pod	8	16
Yam, cooked, boiled, drained, or baked, with salt	114	1 cup, cubes	155	136	.5 cup, cubes	78	68
Yam, cooked, boiled, drained, or baked, without salt	116	1 cup, cubes	158	136	.5 cup, cubes	79	68
Yam, raw	118	1 cup, cubes	177	150
Yambean (jicama), cooked, boiled, drained, with salt	36
Yambean (jicama), cooked, boiled, drained, without salt	38
Yambean (jicama), raw	38	1 cup, slices	46	120	1 cup	49	130
Yardlong bean, cooked, boiled, drained, with salt	47	1 cup, slices	49	104	1 pod	7	14
Yardlong bean, cooked, boiled, drained, without salt	47	1 cup, slices	49	104	1 pod	7	14
Yardlong bean, raw	47	1 cup, slices	43	91	1 pod	6	12
Yautia (tannier), raw	98	1 cup, sliced	132	135	1 root	299	305
Yeast extract spread	158	1 tsp	9	6
Food	Calories /100gm	Measure 1	Calories in Measure 1	Gm Wt 1	Measure 2	Calories in Measure 2	Gm Wt 2