How many calories, carbs, Weight Watchers points, fiber and fat grams are in common vegetables? Here's a one-stop nutrition information source, perfect for vegetable lovers and health-conscious cooks. I hope that readers find it a useful reference!
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Artichoke Nutrition Estimate
Estimate per raw whole globe or French artichoke weighing 4.5 ounces (128 grams):
60 Cal (2% from Fat, 23% from Protein, 74% from Carb); 4 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 13 g Carb; 7 g Fiber; NetCarb6; 0 g Sugar; 56 mg Calcium; 2 mg Iron; 120 mg Sodium; 0 mg Cholesterol; Weight Watchers 1 point
Asparagus Nutrition Estimate
Estimate per 1/4 pound raw asparagus:
23 Cal (4% from Fat, 35% from Protein, 61% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 4 g Carb; 2 g Fiber; NetCarb2; 2 g Sugar; 27 mg Calcium; 2 mg Iron; 2 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Arugula Nutrition Estimate
Estimate per 1/4 pound (113 grams) raw arugula:
28 Cal (19% from Fat, 33% from Protein, 47% from Carb); 3 g Protein; 1 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 4 g Carb; 2 g Fiber; NetCarb2; 2 g Sugar; 181 mg Calcium; 2 mg Iron; 31 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Avocado Nutrition Estimate
Estimate per California avocado weighing 6 ounces (173 grams) without skin or seed:
289 Cal (77% from Fat, 4% from Protein, 19% from Carb); 3 g Protein; 27 g Tot Fat; 4 g Sat Fat; 17 g Mono Fat; 15 g Carb; 12 g Fiber; NetCarb3; 1 g Sugar; 22 mg Calcium; 1 mg Iron; 14 mg Sodium; 0 mg Cholesterol; Weight Watchers 7 points
Estimate per Florida avocado weighing 10-3/4 ounces (304 grams) without skin or seed:
365 Cal (69% from Fat, 7% from Protein, 24% from Carb); 7 g Protein; 31 g Tot Fat; 6 g Sat Fat; 17 g Mono Fat; 24 g Carb; 17 g Fiber; NetCarb7; 7 g Sugar; 30 mg Calcium; 1 mg Iron; 6 mg Sodium; 0 mg Cholesterol; Weight Watchers 9 points
Estimate per cup (230 grams) of puréed California avocado:
Per Serving: 384 Cal (77% from Fat, 4% from Protein, 19% from Carb); 5 g Protein; 35 g Tot Fat; 5 g Sat Fat; 23 g Mono Fat; 20 g Carb; 16 g Fiber; NetCarb4; 1 g Sugar; 30 mg Calcium; 1 mg Iron; 18 mg Sodium; 0 mg Cholesterol; Weight Watchers 9 points
Estimate per cup (230 grams) of puréed Florida avocado:
276 Cal (69% from Fat, 7% from Protein, 24% from Carb); 5 g Protein; 23 g Tot Fat; 5 g Sat Fat; 13 g Mono Fat; 18 g Carb; 13 g Fiber; NetCarb5; 6 g Sugar; 23 mg Calcium; 0 mg Iron; 5 mg Sodium; 0 mg Cholesterol; Weight Watchers 6 points
Beet Nutrition Estimate
Estimate per 1/4 pound (113 grams) of raw beet:
49 Cal (3% from Fat, 14% from Protein, 83% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 11 g Carb; 3 g Fiber; NetCarb8; 8 g Sugar; 18 mg Calcium; 1 mg Iron; 88 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Bell Pepper Nutrition Estimate
Estimate per 1/4 pound raw green bell pepper::
23 Cal (7% from Fat, 15% from Protein, 79% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 5 g Carb; 2 g Fiber; NetCarb3; 3 g Sugar; 11 mg Calcium; 0 mg Iron; 3 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Estimate per 1/4 pound raw red bell pepper:
29 Cal (9% from Fat, 13% from Protein, 78% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 7 g Carb; 2 g Fiber; NetCarb5; 5 g Sugar; 8 mg Calcium; 0 mg Iron; 2 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Estimate per 1/4 pound raw yellow bell pepper:
31 Cal (6% from Fat, 13% from Protein, 81% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 7 g Carb; 1 g Fiber; NetCarb6; 0 g Sugar; 12 mg Calcium; 1 mg Iron; 2 mg Sodium; 0 mg Cholesterol; Weight Watches 0 points
Bok Choy Nutrition Estimate
Estimate per 1/4 pound raw bok choy (data source):
Per Serving: 15 Cal (11% from Fat, 36% from Protein, 53% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 2 g Carb; 1 g Fiber; NetCarb1; 0 g Sugar; 120 mg Calcium; 1 mg Iron; 0 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Broccoli Nutrition Estimate
Estimate per 1/4 cup raw broccoli:
Per Serving: 39 Cal (8% from Fat, 27% from Protein, 65% from Carb); 3 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 8 g Carb; 3 g Fiber; NetCarb5; 2 g Sugar; 53 mg Calcium; 1 mg Iron; 37 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Broccoli Raab (Rabe) Nutrition Estimate
Estimate per 1/4 pound:
Per Serving: 40 Cal (0% from Fat, 50% from Protein, 50% from Carb); 4 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 4 g Carb; 3 g Fiber; NetCarb1; 0 g Sugar; 0 mg Calcium; 0 mg Iron; 60 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Brussels Sprouts Nutrition Estimate
Estimate per 1/4 pound raw Brussels sprouts:
Per Serving: 49 Cal (5% from Fat, 26% from Protein, 69% from Carb); 4 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 10 g Carb; 4 g Fiber; NetCarb6; 2 g Sugar; 48 mg Calcium; 2 mg Iron; 28 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Cabbage Nutrition Estimate
Estimate per 1/4 pound raw green cabbage:
27 Cal (4% from Fat, 20% from Protein, 76% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 6 g Carb; 3 g Fiber; NetCarb3; 4 g Sugar; 53 mg Calcium; 1 mg Iron; 20 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Estimate per 1/4 pound raw red cabbage:
35 Cal (4% from Fat, 16% from Protein, 80% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 8 g Carb; 2 g Fiber; NetCarb6; 4 g Sugar; 51 mg Calcium; 1 mg Iron; 31 mg Sodium; 0 mg Cholesterol; Weight Watcher 0 points
Estimate per 1/4 pound raw savoy cabbage:
31 Cal (3% from Fat, 24% from Protein, 73% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 7 g Carb; 4 g Fiber; NetCarb3; 3 g Sugar; 40 mg Calcium; 0 mg Iron; 32 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Carrot Nutrition Estimate
Estimate per 1/4 pound raw carrots:
46 Cal (5% from Fat, 8% from Protein, 87% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 11 g Carb; 3 g Fiber; NetCarb8; 5 g Sugar; 37 mg Calcium; 0 mg Iron; 78 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Cauliflower Nutrition Estimate
Estimate per 1/4 pound raw cauliflower:
28 Cal (3% from Fat, 26% from Protein, 71% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 6 g Carb; 3 g Fiber; NetCarb3; 3 g Sugar; 25 mg Calcium; 0 mg Iron; 34 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Celery Nutrition Estimate
Estimate per 1/4 pound raw celery:
16 Cal (9% from Fat, 17% from Protein, 73% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 3 g Carb; 2 g Fiber; NetCarb1; 2 g Sugar; 45 mg Calcium; 0 mg Iron; 91 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Celeriac Nutrition Estimate
Estimate per 1/4 pound raw celeriac:
48 Cal (6% from Fat, 13% from Protein, 81% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 10 g Carb; 2 g Fiber; NetCarb8; 2 g Sugar; 49 mg Calcium; 1 mg Iron; 113 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Chard Nutrition Estimate
Estimate per 1/4 pound raw chard:
22 Cal (8% from Fat, 30% from Protein, 62% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 4 g Carb; 2 g Fiber; NetCarb2; 1 g Sugar; 58 mg Calcium; 2 mg Iron; 242 mg Sodium; 0 mg Cholesterol; Weight Watchers points
Chayote Nutrition Estimate
Estimate per 1/4 pound raw chayote:
19 Cal (6% from Fat, 16% from Protein, 78% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 4 g Carb; 2 g Fiber; NetCarb2; 2 g Sugar; 19 mg Calcium; 0 mg Iron; 2 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Corn Nutrition Estimate
Estimate per 1/4 pound raw corn:
98 Cal (11% from Fat, 13% from Protein, 76% from Carb); 4 g Protein; 1 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 22 g Carb; 3 g Fiber; NetCarb18; 4 g Sugar; 2 mg Calcium; 1 mg Iron; 17 mg Sodium; 0 mg Cholesterol; Weight Watchers 1 point
Estimate per ear of corn:
31 Cal (11% from Fat, 13% from Protein, 76% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 7 g Carb; 1 g Fiber; NetCarb6; 1 g Sugar; 1 mg Calcium; 0 mg Iron; 5 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Cucumber Nutrition Estimate
Estimate per 1/4 pound raw cucumber with peel on:
17 Cal (5% from Fat, 14% from Protein, 80% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 4 g Carb; 1 g Fiber; NetCarb3; 2 g Sugar; 18 mg Calcium; 0 mg Iron; 2 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Daikon Nutrition Estimate
Estimate per 1/4 pound raw daikon:
21 Cal (0% from Fat, 14% from Protein, 86% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 5 g Carb; 2 g Fiber; NetCarb3; 3 g Sugar; 0 mg Calcium; 0 mg Iron; 24 mg Sodium; 0 mg Cholesterol; Weight Watchers points
Edamame Nutrition Estimate
Estimate per 1/4 pound edamame:
151 Cal (28% from Fat, 34% from Protein, 38% from Carb); 12 g Protein; 5 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 14 g Carb; 6 g Fiber; NetCarb8; 2 g Sugar; 0 mg Calcium; 0 mg Iron; 45 mg Sodium; 0 mg Cholesterol; Weight Watchers points 3 points
Estimate per 1/2 cup edamame:
100 Cal (28% from Fat, 34% from Protein, 38% from Carb); 8 g Protein; 3 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 9 g Carb; 4 g Fiber; NetCarb5; 1 g Sugar; 0 mg Calcium; 0 mg Iron; 30 mg Sodium; 0 mg Cholesterol; Weight Watchers 2 points
Eggplant Nutrition Estimate
Estimate per 1/4 pound raw eggplant:
27 Cal (6% from Fat, 14% from Protein, 80% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 6 g Carb; 4 g Fiber; NetCarb2; 3 g Sugar; 10 mg Calcium; 0 mg Iron; 2 mg Sodium; 0 mg Cholesterol; Weight Watchers points 0 points
Endive Nutrition Estimate
Estimate per 1/4 pound raw endive:
19 Cal (9% from Fat, 25% from Protein, 66% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 4 g Carb; 4 g Fiber; NetCarb0; 0 g Sugar; 59 mg Calcium; 1 mg Iron; 25 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Fennel Nutrition Estimate
Estimate per 1/4 pound raw fennel:
35 Cal (5% from Fat, 14% from Protein, 81% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 8 g Carb; 4 g Fiber; NetCarb4; 0 g Sugar; 56 mg Calcium; 1 mg Iron; 59 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Garbanzo Bean Nutrition Estimate
Estimate per 1/4 pound cooked garbanzo beans:
135 Cal (9% from Fat, 16% from Protein, 75% from Carb); 6 g Protein; 1 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 26 g Carb; 5 g Fiber; NetCarb21; 0 g Sugar; 36 mg Calcium; 2 mg Iron; 339 mg Sodium; 0 mg Cholesterol; Weight Watchers 2 points
Green Bean Nutrition Estimate
Estimate per 1/4 pound raw green beans:
35 Cal (3% from Fat, 20% from Protein, 77% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 8 g Carb; 4 g Fiber; NetCarb4; 2 g Sugar; 42 mg Calcium; 1 mg Iron; 7 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Hearts of Palm Nutrition Estimate
Estimate per 1/4 pound canned hearts of palm:
32 Cal (16% from Fat, 30% from Protein, 54% from Carb); 3 g Protein; 1 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 5 g Carb; 3 g Fiber; NetCarb2; 0 g Sugar; 66 mg Calcium; 4 mg Iron; 483 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Jerusalem Artichoke Nutrition Estimate
Estimate per 1/4 pound raw Jerusalem artichokes:
86 Cal (0% from Fat, 10% from Protein, 90% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 20 g Carb; 2 g Fiber; NetCarb18; 11 g Sugar; 16 mg Calcium; 4 mg Iron; 5 mg Sodium; 0 mg Cholesterol; Weight Watchers 1 point
Jicama Nutrition Estimate
Estimate per 1/4 pound raw jicama:
43 Cal (2% from Fat, 7% from Protein, 91% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 10 g Carb; 6 g Fiber; NetCarb4; 2 g Sugar; 14 mg Calcium; 1 mg Iron; 5 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Kale Nutrition Estimate
Estimate per 1/4 pound raw kale:
57 Cal (11% from Fat, 22% from Protein, 67% from Carb); 4 g Protein; 1 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 11 g Carb; 2 g Fiber; NetCarb9; 0 g Sugar; 153 mg Calcium; 2 mg Iron; 49 mg Sodium; 0 mg Cholesterol; Weight Watchers 1 point
Kohlrabi Nutrition Estimate
Estimate per 1/4 pound raw kohlrabi:
31 Cal (3% from Fat, 21% from Protein, 76% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 7 g Carb; 4 g Fiber; NetCarb3; 3 g Sugar; 27 mg Calcium; 0 mg Iron; 23 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Leek Nutrition Estimate
Estimate per 1/4 pound raw leeks:
69 Cal (4% from Fat, 9% from Protein, 87% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 16 g Carb; 2 g Fiber; NetCarb12; 4 g Sugar; 67 mg Calcium; 2 mg Iron; 23 mg Sodium; 0 mg Cholesterol; Weight Watchers 1 point
Lettuce Nutrition Estimate
Estimate per 1/4 pound iceberg lettuce:
11 Cal (8% from Fat, 26% from Protein, 66% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 2 g Carb; 1 g Fiber; NetCarb1; 2 g Sugar; 23 mg Calcium; 0 mg Iron; 10 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Estimate per 1/4 pound red leaf lettuce:
18 Cal (12% from Fat, 33% from Protein, 55% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 3 g Carb; 1 g Fiber; NetCarb2; 1 g Sugar; 37 mg Calcium; 1 mg Iron; 28 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Estimate per 1/4 pound green leaf lettuce:
17 Cal (8% from Fat, 30% from Protein, 62% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 3 g Carb; 1 g Fiber; NetCarb2; 1 g Sugar; 41 mg Calcium; 1 mg Iron; 32 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Estimate per 1/4 pound romaine lettuce:
19 Cal (13% from Fat, 24% from Protein, 63% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 4 g Carb; 2 g Fiber; NetCarb2; 1 g Sugar; 37 mg Calcium; 1 mg Iron; 9 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Estimate per 1/4 pound butter lettuce:
15 Cal (12% from Fat, 33% from Protein, 55% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 3 g Carb; 1 g Fiber; NetCarb2; 1 g Sugar; 40 mg Calcium; 1 mg Iron; 6 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Lima Bean Nutrition Estimate
Estimate per 1/4 pound frozen baby (variety) lima beans:
Per Serving: 150 Cal (3% from Fat, 23% from Protein, 75% from Carb); 9 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 28 g Carb; 7 g Fiber; NetCarb21; 0 g Sugar; 40 mg Calcium; 3 mg Iron; 59 mg Sodium; 0 mg Cholesterol; Weight Watchers 3 points
Estimate per 1/4 pound frozen fordhook (variety) lima beans:
Per Serving: 120 Cal (3% from Fat, 24% from Protein, 73% from Carb); 7 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 22 g Carb; 6 g Fiber; NetCarb16; 2 g Sugar; 27 mg Calcium; 2 mg Iron; 66 mg Sodium; 0 mg Cholesterol; Weight Watchers 2 points
Murshroom Nutrition Estimate
Estimate per 1/4 pound raw button mushrooms:
Per Serving: 25 Cal (11% from Fat, 44% from Protein, 46% from Carb); 4 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 4 g Carb; 1 g Fiber; NetCarb3; 2 g Sugar; 3 mg Calcium; 1 mg Iron; 5 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Estimate per 1/4 pound raw enoki mushrooms:
Per Serving: 39 Cal (9% from Fat, 23% from Protein, 68% from Carb); 3 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 8 g Carb; 3 g Fiber; NetCarb5; 0 g Sugar; 1 mg Calcium; 1 mg Iron; 3 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Estimate per 1/4 pound raw oyster mushrooms:
Per Serving: 42 Cal (10% from Fat, 36% from Protein, 54% from Carb); 5 g Protein; 1 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 7 g Carb; 3 g Fiber; NetCarb4; 0 g Sugar; 7 mg Calcium; 2 mg Iron; 35 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Estimate per 1/4 pound crimini mushrooms:
Per Serving: 25 Cal (3% from Fat, 37% from Protein, 60% from Carb); 3 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 5 g Carb; 1 g Fiber; NetCarb4; 2 g Sugar; 20 mg Calcium; 0 mg Iron; 7 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Okra Nutrition Estimate
Estimate per 1/4 pound raw okra:
Per Serving: 35 Cal (2% from Fat, 22% from Protein, 76% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 8 g Carb; 4 g Fiber; NetCarb4; 1 g Sugar; 92 mg Calcium; 1 mg Iron; 9 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Onion Nutrition Estimate
Estimate per 1/4 pound raw onion:
Per Serving: 48 Cal (2% from Fat, 8% from Protein, 90% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 11 g Carb; 2 g Fiber; NetCarb9; 5 g Sugar; 25 mg Calcium; 0 mg Iron; 3 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Parsnip Nutrition Estimate
Estimate per 1/4 pound raw parsnips:
Per Serving: 85 Cal (3% from Fat, 6% from Protein, 91% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 20 g Carb; 6 g Fiber; NetCarb14; 5 g Sugar; 41 mg Calcium; 1 mg Iron; 11 mg Sodium; 0 mg Cholesterol; Weight Watchers 1 point
Pea Nutrition Estimate
Estimate per 1/4 pound raw green peas:
Per Serving: 92 Cal (4% from Fat, 26% from Protein, 70% from Carb); 6 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 16 g Carb; 6 g Fiber; NetCarb10; 6 g Sugar; 28 mg Calcium; 2 mg Iron; 6 mg Sodium; 0 mg Cholesterol; Weight Watchers 1 point
Estimate per 1/4 pound raw sugar snap peas or snow peas:
Per Serving: 48 Cal (4% from Fat, 26% from Protein, 70% from Carb); 3 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 9 g Carb; 3 g Fiber; NetCarb6; 5 g Sugar; 49 mg Calcium; 2 mg Iron; 5 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Potato Nutrition Estimate
Estimate per 1/4 pound raw russet (what's usually baked) potato with skin:
Per Serving: 90 Cal (1% from Fat, 10% from Protein, 89% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 20 g Carb; 1 g Fiber; NetCarb19; 1 g Sugar; 15 mg Calcium; 1 mg Iron; 6 mg Sodium; 0 mg Cholesterol; Weight Watchers 1 point
Estimate per 1/4 pound raw red potatoes with skins:
Per Serving: 82 Cal (2% from Fat, 10% from Protein, 88% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 18 g Carb; 2 g Fiber; NetCarb16; 1 g Sugar; 11 mg Calcium; 1 mg Iron; 7 mg Sodium; 0 mg Cholesterol; Weight Watchers 1 point
Estimate per 1/4 pound raw whote potatoes with skins:
Per Serving: 79 Cal (1% from Fat, 10% from Protein, 89% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 18 g Carb; 3 g Fiber; NetCarb15; 1 g Sugar; 10 mg Calcium; 1 mg Iron; 7 mg Sodium; 0 mg Cholesterol; Weight Watchers 1 point
Pumpkin Nutrition Estimate
Estimate per 1/4 pound raw pumpkin:
Per Serving: 29 Cal (3% from Fat, 13% from Protein, 84% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 7 g Carb; 1 g Fiber; NetCarb6; 2 g Sugar; 24 mg Calcium; 1 mg Iron; 1 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Estimate per 1 cup canned pumpkin puree:
Per Serving: 21 Cal (6% from Fat, 11% from Protein, 82% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 5 g Carb; 2 g Fiber; NetCarb3; 0 g Sugar; 16 mg Calcium; 1 mg Iron; 148 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Radicchio Nutrition Estimate
Estimate per 1/4 pound radicchio:
Per Serving: 26 Cal (9% from Fat, 22% from Protein, 69% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 5 g Carb; 1 g Fiber; NetCarb4; 1 g Sugar; 22 mg Calcium; 1 mg Iron; 25 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Radish Nutrition Estimate
Estimate per 1/4 pound raw radishes:
Per Serving: 18 Cal (5% from Fat, 16% from Protein, 79% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 4 g Carb; 2 g Fiber; NetCarb2; 2 g Sugar; 28 mg Calcium; 0 mg Iron; 44 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Rhubarb Nutrition Estimate
Estimate per 1/4 pound raw rhubarb:
Per Serving: 24 Cal (8% from Fat, 15% from Protein, 77% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 5 g Carb; 2 g Fiber; NetCarb3; 1 g Sugar; 98 mg Calcium; 0 mg Iron; 5 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Rutabaga Nutrition Estimate
Estimate per 1/4 pound raw rutabaga:
Per Serving: 41 Cal (5% from Fat, 12% from Protein, 83% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 9 g Carb; 3 g Fiber; NetCarb6; 6 g Sugar; 53 mg Calcium; 1 mg Iron; 23 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Spinach Nutrition Estimate
Estimate per 1/4 pound raw spinach:
Per Serving: 26 Cal (12% from Fat, 39% from Protein, 49% from Carb); 3 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 4 g Carb; 2 g Fiber; NetCarb2; 0 g Sugar; 112 mg Calcium; 3 mg Iron; 90 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Summer Squash Nutrition Estimate
Estimate per 1/4 pound raw zucchini:
Per Serving: 18 Cal (8% from Fat, 24% from Protein, 67% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 4 g Carb; 1 g Fiber; NetCarb3; 2 g Sugar; 17 mg Calcium; 0 mg Iron; 11 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Estimate per 1/4 pound raw crookneck squash:
Per Serving: 22 Cal (10% from Fat, 17% from Protein, 73% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 5 g Carb; 2 g Fiber; NetCarb3; 0 g Sugar; 24 mg Calcium; 1 mg Iron; 2 mg Sodium; 0 mg Cholesterol; Weight Watchers 0
Sweet Potato Nutrition Estimate
Estimate per 1/4 pound raw sweet potato:
Per Serving: 86 Cal (1% from Fat, 8% from Protein, 91% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 20 g Carb; 3 g Fiber; NetCarb17; 4 g Sugar; 34 mg Calcium; 1 mg Iron; 15 mg Sodium; 0 mg Cholesterol; Weight Watchers 1 point
Tomatillo Nutrition Estimate
Estimate per 1/4 pound raw tomatillo:
Per Serving: 36 Cal (25% from Fat, 11% from Protein, 64% from Carb); 1 g Protein; 1 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 7 g Carb; 2 g Fiber; NetCarb5; 4 g Sugar; 8 mg Calcium; 1 mg Iron; 1 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Tomato Nutrition Estimate
Estimate per 1/4 pound raw tomatoes:
Per Serving: 24 Cal (12% from Fat, 14% from Protein, 74% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 5 g Carb; 1 g Fiber; NetCarb4; 0 g Sugar; 6 mg Calcium; 1 mg Iron; 10 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Estimate per 1/4 pound cherry tomatoes:
Per Serving: 22 Cal (11% from Fat, 14% from Protein, 76% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 5 g Carb; 1 g Fiber; NetCarb4; 0 g Sugar; 5 mg Calcium; 0 mg Iron; 0 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Estimate per 1/4 pound 'fresh' sun-dried tomatoes (i.e., not dessicated, no oil):
Note: 1/4 pound = about 23 halves
Per Serving: 293 Cal (9% from Fat, 18% from Protein, 73% from Carb); 16 g Protein; 3 g Tot Fat; 0 g Sat Fat; 1 g Mono Fat; 63 g Carb; 14 g Fiber; NetCarb 49; 43 g Sugar; 125 mg Calcium; 10 mg Iron; 2376 mg Sodium; 0 mg Cholesterol; Weight Watchers 5 points
Turnip Nutrition Estimate
Estimate per 1/4 pound raw turnip:
Per Serving: 32 Cal (3% from Fat, 12% from Protein, 85% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 7 g Carb; 2 g Fiber; NetCarb5; 4 g Sugar; 34 mg Calcium; 0 mg Iron; 76 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Winter Squash Nutrition Estimate
Estimate per 1/4 pound raw acorn squash:
Per Serving: 45 Cal (2% from Fat, 7% from Protein, 91% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 12 g Carb; 2 g Fiber; NetCarb10; 0 g Sugar; 37 mg Calcium; 1 mg Iron; 3 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Estimate per 1/4 pound raw hubbard squash:
Per Serving: 45 Cal (10% from Fat, 17% from Protein, 74% from Carb); 2 g Protein; 1 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 10 g Carb; 0 g Fiber; NetCarb10; 0 g Sugar; 16 mg Calcium; 0 mg Iron; 8 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Estimate per 1/4 pound raw butternut squash:
Per Serving: 51 Cal (2% from Fat, 8% from Protein, 91% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 13 g Carb; 2 g Fiber; NetCarb11; 2 g Sugar; 54 mg Calcium; 1 mg Iron; 5 mg Sodium; 0 mg Cholesterol; Weight Watchers 1 point
Estimate per 1/4 pound raw "all varieties" (as defined by the USDA) winter squash:
Per Serving: 39 Cal (3% from Fat, 10% from Protein, 87% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 10 g Carb; 2 g Fiber; NetCarb8; 2 g Sugar; 32 mg Calcium; 1 mg Iron; 5 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
~ Alanna
Artichokes 
Asparagus Arugula Avocado
Beets Bell Peppers Bok Choy Broccoli Broccoli Raab Brussels Sprouts
Cabbage Carrots Cauliflower Celery Celeriac
Chard Chayote Corn Cucumber
Daikon
Edamame Eggplant Endive Fennel
Garbanzo Beans Green Beans
Hearts of Palm
Jerusalem Artichokes (Sunchokes) Jicama
Kale Kohlrabi
Leeks Lettuce Lima Beans
Mushrooms
Okra Onion
Parsnips Peas Potatoes Pumpkin
Radicchio Radishes Rhubarb Rutabagas
Spinach Summer Squash Sweet Potatoes
Tomatillo Tomatoes Turnips
Winter Squash
~ the vegetable nutrition information here was calculated using Accuchef, which relies on the same USDA database used by all similar nutrition analysis programs;
still, the information presented here should be considered estimates ~
Asparagus Arugula Avocado Beets
Bell Peppers Bok Choy Broccoli Broccoli Raab Brussels Sprouts Cabbage
Carrots Cauliflower Celery Celeriac Chard
Chayote Corn Cucumber Daikon
Edamame
Eggplant Endive Fennel Garbanzo Beans
Green Beans Hearts of Palm
Jerusalem Artichokes (Sunchokes)
Jicama Kale
Kohlrabi Leeks
Lettuce Lima Beans Mushrooms
Okra
Onion Parsnips
Peas Potatoes Pumpkin Radicchio
Radishes Rhubarb Rutabagas Spinach
Summer Squash Sweet Potatoes Tomatillo
Tomatoes Turnips Winter Squash
~ the vegetable nutrition information here was calculated using Accuchef, which relies on the same USDA database used by all similar nutrition analysis programs;
still, the information presented here should be considered estimates ~
About A Veggie Venture
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Artichoke Nutrition Estimate
Estimate per raw whole globe or French artichoke weighing 4.5 ounces (128 grams):
60 Cal (2% from Fat, 23% from Protein, 74% from Carb); 4 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 13 g Carb; 7 g Fiber; NetCarb6; 0 g Sugar; 56 mg Calcium; 2 mg Iron; 120 mg Sodium; 0 mg Cholesterol; Weight Watchers 1 point
Asparagus Nutrition Estimate
Estimate per 1/4 pound raw asparagus:
23 Cal (4% from Fat, 35% from Protein, 61% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 4 g Carb; 2 g Fiber; NetCarb2; 2 g Sugar; 27 mg Calcium; 2 mg Iron; 2 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Arugula Nutrition Estimate
Estimate per 1/4 pound (113 grams) raw arugula:
28 Cal (19% from Fat, 33% from Protein, 47% from Carb); 3 g Protein; 1 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 4 g Carb; 2 g Fiber; NetCarb2; 2 g Sugar; 181 mg Calcium; 2 mg Iron; 31 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Avocado Nutrition Estimate
Estimate per California avocado weighing 6 ounces (173 grams) without skin or seed:
289 Cal (77% from Fat, 4% from Protein, 19% from Carb); 3 g Protein; 27 g Tot Fat; 4 g Sat Fat; 17 g Mono Fat; 15 g Carb; 12 g Fiber; NetCarb3; 1 g Sugar; 22 mg Calcium; 1 mg Iron; 14 mg Sodium; 0 mg Cholesterol; Weight Watchers 7 points
Estimate per Florida avocado weighing 10-3/4 ounces (304 grams) without skin or seed:
365 Cal (69% from Fat, 7% from Protein, 24% from Carb); 7 g Protein; 31 g Tot Fat; 6 g Sat Fat; 17 g Mono Fat; 24 g Carb; 17 g Fiber; NetCarb7; 7 g Sugar; 30 mg Calcium; 1 mg Iron; 6 mg Sodium; 0 mg Cholesterol; Weight Watchers 9 points
Estimate per cup (230 grams) of puréed California avocado:
Per Serving: 384 Cal (77% from Fat, 4% from Protein, 19% from Carb); 5 g Protein; 35 g Tot Fat; 5 g Sat Fat; 23 g Mono Fat; 20 g Carb; 16 g Fiber; NetCarb4; 1 g Sugar; 30 mg Calcium; 1 mg Iron; 18 mg Sodium; 0 mg Cholesterol; Weight Watchers 9 points
Estimate per cup (230 grams) of puréed Florida avocado:
276 Cal (69% from Fat, 7% from Protein, 24% from Carb); 5 g Protein; 23 g Tot Fat; 5 g Sat Fat; 13 g Mono Fat; 18 g Carb; 13 g Fiber; NetCarb5; 6 g Sugar; 23 mg Calcium; 0 mg Iron; 5 mg Sodium; 0 mg Cholesterol; Weight Watchers 6 points
Beet Nutrition Estimate
Estimate per 1/4 pound (113 grams) of raw beet:
49 Cal (3% from Fat, 14% from Protein, 83% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 11 g Carb; 3 g Fiber; NetCarb8; 8 g Sugar; 18 mg Calcium; 1 mg Iron; 88 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Bell Pepper Nutrition Estimate
Estimate per 1/4 pound raw green bell pepper::
23 Cal (7% from Fat, 15% from Protein, 79% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 5 g Carb; 2 g Fiber; NetCarb3; 3 g Sugar; 11 mg Calcium; 0 mg Iron; 3 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Estimate per 1/4 pound raw red bell pepper:
29 Cal (9% from Fat, 13% from Protein, 78% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 7 g Carb; 2 g Fiber; NetCarb5; 5 g Sugar; 8 mg Calcium; 0 mg Iron; 2 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Estimate per 1/4 pound raw yellow bell pepper:
31 Cal (6% from Fat, 13% from Protein, 81% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 7 g Carb; 1 g Fiber; NetCarb6; 0 g Sugar; 12 mg Calcium; 1 mg Iron; 2 mg Sodium; 0 mg Cholesterol; Weight Watches 0 points
Bok Choy Nutrition Estimate
Estimate per 1/4 pound raw bok choy (data source):
Per Serving: 15 Cal (11% from Fat, 36% from Protein, 53% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 2 g Carb; 1 g Fiber; NetCarb1; 0 g Sugar; 120 mg Calcium; 1 mg Iron; 0 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Broccoli Nutrition Estimate
Estimate per 1/4 cup raw broccoli:
Per Serving: 39 Cal (8% from Fat, 27% from Protein, 65% from Carb); 3 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 8 g Carb; 3 g Fiber; NetCarb5; 2 g Sugar; 53 mg Calcium; 1 mg Iron; 37 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Broccoli Raab (Rabe) Nutrition Estimate
Estimate per 1/4 pound:
Per Serving: 40 Cal (0% from Fat, 50% from Protein, 50% from Carb); 4 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 4 g Carb; 3 g Fiber; NetCarb1; 0 g Sugar; 0 mg Calcium; 0 mg Iron; 60 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Brussels Sprouts Nutrition Estimate
Estimate per 1/4 pound raw Brussels sprouts:
Per Serving: 49 Cal (5% from Fat, 26% from Protein, 69% from Carb); 4 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 10 g Carb; 4 g Fiber; NetCarb6; 2 g Sugar; 48 mg Calcium; 2 mg Iron; 28 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Cabbage Nutrition Estimate
Estimate per 1/4 pound raw green cabbage:
27 Cal (4% from Fat, 20% from Protein, 76% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 6 g Carb; 3 g Fiber; NetCarb3; 4 g Sugar; 53 mg Calcium; 1 mg Iron; 20 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Estimate per 1/4 pound raw red cabbage:
35 Cal (4% from Fat, 16% from Protein, 80% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 8 g Carb; 2 g Fiber; NetCarb6; 4 g Sugar; 51 mg Calcium; 1 mg Iron; 31 mg Sodium; 0 mg Cholesterol; Weight Watcher 0 points
Estimate per 1/4 pound raw savoy cabbage:
31 Cal (3% from Fat, 24% from Protein, 73% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 7 g Carb; 4 g Fiber; NetCarb3; 3 g Sugar; 40 mg Calcium; 0 mg Iron; 32 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Carrot Nutrition Estimate
Estimate per 1/4 pound raw carrots:
46 Cal (5% from Fat, 8% from Protein, 87% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 11 g Carb; 3 g Fiber; NetCarb8; 5 g Sugar; 37 mg Calcium; 0 mg Iron; 78 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Cauliflower Nutrition Estimate
Estimate per 1/4 pound raw cauliflower:
28 Cal (3% from Fat, 26% from Protein, 71% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 6 g Carb; 3 g Fiber; NetCarb3; 3 g Sugar; 25 mg Calcium; 0 mg Iron; 34 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Celery Nutrition Estimate
Estimate per 1/4 pound raw celery:
16 Cal (9% from Fat, 17% from Protein, 73% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 3 g Carb; 2 g Fiber; NetCarb1; 2 g Sugar; 45 mg Calcium; 0 mg Iron; 91 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Celeriac Nutrition Estimate
Estimate per 1/4 pound raw celeriac:
48 Cal (6% from Fat, 13% from Protein, 81% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 10 g Carb; 2 g Fiber; NetCarb8; 2 g Sugar; 49 mg Calcium; 1 mg Iron; 113 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Chard Nutrition Estimate
Estimate per 1/4 pound raw chard:
22 Cal (8% from Fat, 30% from Protein, 62% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 4 g Carb; 2 g Fiber; NetCarb2; 1 g Sugar; 58 mg Calcium; 2 mg Iron; 242 mg Sodium; 0 mg Cholesterol; Weight Watchers points
Chayote Nutrition Estimate
Estimate per 1/4 pound raw chayote:
19 Cal (6% from Fat, 16% from Protein, 78% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 4 g Carb; 2 g Fiber; NetCarb2; 2 g Sugar; 19 mg Calcium; 0 mg Iron; 2 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Corn Nutrition Estimate
Estimate per 1/4 pound raw corn:
98 Cal (11% from Fat, 13% from Protein, 76% from Carb); 4 g Protein; 1 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 22 g Carb; 3 g Fiber; NetCarb18; 4 g Sugar; 2 mg Calcium; 1 mg Iron; 17 mg Sodium; 0 mg Cholesterol; Weight Watchers 1 point
Estimate per ear of corn:
31 Cal (11% from Fat, 13% from Protein, 76% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 7 g Carb; 1 g Fiber; NetCarb6; 1 g Sugar; 1 mg Calcium; 0 mg Iron; 5 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Cucumber Nutrition Estimate
Estimate per 1/4 pound raw cucumber with peel on:
17 Cal (5% from Fat, 14% from Protein, 80% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 4 g Carb; 1 g Fiber; NetCarb3; 2 g Sugar; 18 mg Calcium; 0 mg Iron; 2 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Daikon Nutrition Estimate
Estimate per 1/4 pound raw daikon:
21 Cal (0% from Fat, 14% from Protein, 86% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 5 g Carb; 2 g Fiber; NetCarb3; 3 g Sugar; 0 mg Calcium; 0 mg Iron; 24 mg Sodium; 0 mg Cholesterol; Weight Watchers points
Edamame Nutrition Estimate
Estimate per 1/4 pound edamame:
151 Cal (28% from Fat, 34% from Protein, 38% from Carb); 12 g Protein; 5 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 14 g Carb; 6 g Fiber; NetCarb8; 2 g Sugar; 0 mg Calcium; 0 mg Iron; 45 mg Sodium; 0 mg Cholesterol; Weight Watchers points 3 points
Estimate per 1/2 cup edamame:
100 Cal (28% from Fat, 34% from Protein, 38% from Carb); 8 g Protein; 3 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 9 g Carb; 4 g Fiber; NetCarb5; 1 g Sugar; 0 mg Calcium; 0 mg Iron; 30 mg Sodium; 0 mg Cholesterol; Weight Watchers 2 points
Eggplant Nutrition Estimate
Estimate per 1/4 pound raw eggplant:
27 Cal (6% from Fat, 14% from Protein, 80% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 6 g Carb; 4 g Fiber; NetCarb2; 3 g Sugar; 10 mg Calcium; 0 mg Iron; 2 mg Sodium; 0 mg Cholesterol; Weight Watchers points 0 points
Endive Nutrition Estimate
Estimate per 1/4 pound raw endive:
19 Cal (9% from Fat, 25% from Protein, 66% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 4 g Carb; 4 g Fiber; NetCarb0; 0 g Sugar; 59 mg Calcium; 1 mg Iron; 25 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Fennel Nutrition Estimate
Estimate per 1/4 pound raw fennel:
35 Cal (5% from Fat, 14% from Protein, 81% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 8 g Carb; 4 g Fiber; NetCarb4; 0 g Sugar; 56 mg Calcium; 1 mg Iron; 59 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Garbanzo Bean Nutrition Estimate
Estimate per 1/4 pound cooked garbanzo beans:
135 Cal (9% from Fat, 16% from Protein, 75% from Carb); 6 g Protein; 1 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 26 g Carb; 5 g Fiber; NetCarb21; 0 g Sugar; 36 mg Calcium; 2 mg Iron; 339 mg Sodium; 0 mg Cholesterol; Weight Watchers 2 points
Green Bean Nutrition Estimate
Estimate per 1/4 pound raw green beans:
35 Cal (3% from Fat, 20% from Protein, 77% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 8 g Carb; 4 g Fiber; NetCarb4; 2 g Sugar; 42 mg Calcium; 1 mg Iron; 7 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Hearts of Palm Nutrition Estimate
Estimate per 1/4 pound canned hearts of palm:
32 Cal (16% from Fat, 30% from Protein, 54% from Carb); 3 g Protein; 1 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 5 g Carb; 3 g Fiber; NetCarb2; 0 g Sugar; 66 mg Calcium; 4 mg Iron; 483 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Jerusalem Artichoke Nutrition Estimate
Estimate per 1/4 pound raw Jerusalem artichokes:
86 Cal (0% from Fat, 10% from Protein, 90% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 20 g Carb; 2 g Fiber; NetCarb18; 11 g Sugar; 16 mg Calcium; 4 mg Iron; 5 mg Sodium; 0 mg Cholesterol; Weight Watchers 1 point
Jicama Nutrition Estimate
Estimate per 1/4 pound raw jicama:
43 Cal (2% from Fat, 7% from Protein, 91% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 10 g Carb; 6 g Fiber; NetCarb4; 2 g Sugar; 14 mg Calcium; 1 mg Iron; 5 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Kale Nutrition Estimate
Estimate per 1/4 pound raw kale:
57 Cal (11% from Fat, 22% from Protein, 67% from Carb); 4 g Protein; 1 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 11 g Carb; 2 g Fiber; NetCarb9; 0 g Sugar; 153 mg Calcium; 2 mg Iron; 49 mg Sodium; 0 mg Cholesterol; Weight Watchers 1 point
Kohlrabi Nutrition Estimate
Estimate per 1/4 pound raw kohlrabi:
31 Cal (3% from Fat, 21% from Protein, 76% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 7 g Carb; 4 g Fiber; NetCarb3; 3 g Sugar; 27 mg Calcium; 0 mg Iron; 23 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Leek Nutrition Estimate
Estimate per 1/4 pound raw leeks:
69 Cal (4% from Fat, 9% from Protein, 87% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 16 g Carb; 2 g Fiber; NetCarb12; 4 g Sugar; 67 mg Calcium; 2 mg Iron; 23 mg Sodium; 0 mg Cholesterol; Weight Watchers 1 point
Lettuce Nutrition Estimate
Estimate per 1/4 pound iceberg lettuce:
11 Cal (8% from Fat, 26% from Protein, 66% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 2 g Carb; 1 g Fiber; NetCarb1; 2 g Sugar; 23 mg Calcium; 0 mg Iron; 10 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Estimate per 1/4 pound red leaf lettuce:
18 Cal (12% from Fat, 33% from Protein, 55% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 3 g Carb; 1 g Fiber; NetCarb2; 1 g Sugar; 37 mg Calcium; 1 mg Iron; 28 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Estimate per 1/4 pound green leaf lettuce:
17 Cal (8% from Fat, 30% from Protein, 62% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 3 g Carb; 1 g Fiber; NetCarb2; 1 g Sugar; 41 mg Calcium; 1 mg Iron; 32 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Estimate per 1/4 pound romaine lettuce:
19 Cal (13% from Fat, 24% from Protein, 63% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 4 g Carb; 2 g Fiber; NetCarb2; 1 g Sugar; 37 mg Calcium; 1 mg Iron; 9 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Estimate per 1/4 pound butter lettuce:
15 Cal (12% from Fat, 33% from Protein, 55% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 3 g Carb; 1 g Fiber; NetCarb2; 1 g Sugar; 40 mg Calcium; 1 mg Iron; 6 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Lima Bean Nutrition Estimate
Estimate per 1/4 pound frozen baby (variety) lima beans:
Per Serving: 150 Cal (3% from Fat, 23% from Protein, 75% from Carb); 9 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 28 g Carb; 7 g Fiber; NetCarb21; 0 g Sugar; 40 mg Calcium; 3 mg Iron; 59 mg Sodium; 0 mg Cholesterol; Weight Watchers 3 points
Estimate per 1/4 pound frozen fordhook (variety) lima beans:
Per Serving: 120 Cal (3% from Fat, 24% from Protein, 73% from Carb); 7 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 22 g Carb; 6 g Fiber; NetCarb16; 2 g Sugar; 27 mg Calcium; 2 mg Iron; 66 mg Sodium; 0 mg Cholesterol; Weight Watchers 2 points
Murshroom Nutrition Estimate
Estimate per 1/4 pound raw button mushrooms:
Per Serving: 25 Cal (11% from Fat, 44% from Protein, 46% from Carb); 4 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 4 g Carb; 1 g Fiber; NetCarb3; 2 g Sugar; 3 mg Calcium; 1 mg Iron; 5 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Estimate per 1/4 pound raw enoki mushrooms:
Per Serving: 39 Cal (9% from Fat, 23% from Protein, 68% from Carb); 3 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 8 g Carb; 3 g Fiber; NetCarb5; 0 g Sugar; 1 mg Calcium; 1 mg Iron; 3 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Estimate per 1/4 pound raw oyster mushrooms:
Per Serving: 42 Cal (10% from Fat, 36% from Protein, 54% from Carb); 5 g Protein; 1 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 7 g Carb; 3 g Fiber; NetCarb4; 0 g Sugar; 7 mg Calcium; 2 mg Iron; 35 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Estimate per 1/4 pound crimini mushrooms:
Per Serving: 25 Cal (3% from Fat, 37% from Protein, 60% from Carb); 3 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 5 g Carb; 1 g Fiber; NetCarb4; 2 g Sugar; 20 mg Calcium; 0 mg Iron; 7 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Okra Nutrition Estimate
Estimate per 1/4 pound raw okra:
Per Serving: 35 Cal (2% from Fat, 22% from Protein, 76% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 8 g Carb; 4 g Fiber; NetCarb4; 1 g Sugar; 92 mg Calcium; 1 mg Iron; 9 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Onion Nutrition Estimate
Estimate per 1/4 pound raw onion:
Per Serving: 48 Cal (2% from Fat, 8% from Protein, 90% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 11 g Carb; 2 g Fiber; NetCarb9; 5 g Sugar; 25 mg Calcium; 0 mg Iron; 3 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Parsnip Nutrition Estimate
Estimate per 1/4 pound raw parsnips:
Per Serving: 85 Cal (3% from Fat, 6% from Protein, 91% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 20 g Carb; 6 g Fiber; NetCarb14; 5 g Sugar; 41 mg Calcium; 1 mg Iron; 11 mg Sodium; 0 mg Cholesterol; Weight Watchers 1 point
Pea Nutrition Estimate
Estimate per 1/4 pound raw green peas:
Per Serving: 92 Cal (4% from Fat, 26% from Protein, 70% from Carb); 6 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 16 g Carb; 6 g Fiber; NetCarb10; 6 g Sugar; 28 mg Calcium; 2 mg Iron; 6 mg Sodium; 0 mg Cholesterol; Weight Watchers 1 point
Estimate per 1/4 pound raw sugar snap peas or snow peas:
Per Serving: 48 Cal (4% from Fat, 26% from Protein, 70% from Carb); 3 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 9 g Carb; 3 g Fiber; NetCarb6; 5 g Sugar; 49 mg Calcium; 2 mg Iron; 5 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Potato Nutrition Estimate
Estimate per 1/4 pound raw russet (what's usually baked) potato with skin:
Per Serving: 90 Cal (1% from Fat, 10% from Protein, 89% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 20 g Carb; 1 g Fiber; NetCarb19; 1 g Sugar; 15 mg Calcium; 1 mg Iron; 6 mg Sodium; 0 mg Cholesterol; Weight Watchers 1 point
Estimate per 1/4 pound raw red potatoes with skins:
Per Serving: 82 Cal (2% from Fat, 10% from Protein, 88% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 18 g Carb; 2 g Fiber; NetCarb16; 1 g Sugar; 11 mg Calcium; 1 mg Iron; 7 mg Sodium; 0 mg Cholesterol; Weight Watchers 1 point
Estimate per 1/4 pound raw whote potatoes with skins:
Per Serving: 79 Cal (1% from Fat, 10% from Protein, 89% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 18 g Carb; 3 g Fiber; NetCarb15; 1 g Sugar; 10 mg Calcium; 1 mg Iron; 7 mg Sodium; 0 mg Cholesterol; Weight Watchers 1 point
Pumpkin Nutrition Estimate
Estimate per 1/4 pound raw pumpkin:
Per Serving: 29 Cal (3% from Fat, 13% from Protein, 84% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 7 g Carb; 1 g Fiber; NetCarb6; 2 g Sugar; 24 mg Calcium; 1 mg Iron; 1 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Estimate per 1 cup canned pumpkin puree:
Per Serving: 21 Cal (6% from Fat, 11% from Protein, 82% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 5 g Carb; 2 g Fiber; NetCarb3; 0 g Sugar; 16 mg Calcium; 1 mg Iron; 148 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Radicchio Nutrition Estimate
Estimate per 1/4 pound radicchio:
Per Serving: 26 Cal (9% from Fat, 22% from Protein, 69% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 5 g Carb; 1 g Fiber; NetCarb4; 1 g Sugar; 22 mg Calcium; 1 mg Iron; 25 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Radish Nutrition Estimate
Estimate per 1/4 pound raw radishes:
Per Serving: 18 Cal (5% from Fat, 16% from Protein, 79% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 4 g Carb; 2 g Fiber; NetCarb2; 2 g Sugar; 28 mg Calcium; 0 mg Iron; 44 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Rhubarb Nutrition Estimate
Estimate per 1/4 pound raw rhubarb:
Per Serving: 24 Cal (8% from Fat, 15% from Protein, 77% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 5 g Carb; 2 g Fiber; NetCarb3; 1 g Sugar; 98 mg Calcium; 0 mg Iron; 5 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Rutabaga Nutrition Estimate
Estimate per 1/4 pound raw rutabaga:
Per Serving: 41 Cal (5% from Fat, 12% from Protein, 83% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 9 g Carb; 3 g Fiber; NetCarb6; 6 g Sugar; 53 mg Calcium; 1 mg Iron; 23 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Spinach Nutrition Estimate
Estimate per 1/4 pound raw spinach:
Per Serving: 26 Cal (12% from Fat, 39% from Protein, 49% from Carb); 3 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 4 g Carb; 2 g Fiber; NetCarb2; 0 g Sugar; 112 mg Calcium; 3 mg Iron; 90 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Summer Squash Nutrition Estimate
Estimate per 1/4 pound raw zucchini:
Per Serving: 18 Cal (8% from Fat, 24% from Protein, 67% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 4 g Carb; 1 g Fiber; NetCarb3; 2 g Sugar; 17 mg Calcium; 0 mg Iron; 11 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Estimate per 1/4 pound raw crookneck squash:
Per Serving: 22 Cal (10% from Fat, 17% from Protein, 73% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 5 g Carb; 2 g Fiber; NetCarb3; 0 g Sugar; 24 mg Calcium; 1 mg Iron; 2 mg Sodium; 0 mg Cholesterol; Weight Watchers 0
Sweet Potato Nutrition Estimate
Estimate per 1/4 pound raw sweet potato:
Per Serving: 86 Cal (1% from Fat, 8% from Protein, 91% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 20 g Carb; 3 g Fiber; NetCarb17; 4 g Sugar; 34 mg Calcium; 1 mg Iron; 15 mg Sodium; 0 mg Cholesterol; Weight Watchers 1 point
Tomatillo Nutrition Estimate
Estimate per 1/4 pound raw tomatillo:
Per Serving: 36 Cal (25% from Fat, 11% from Protein, 64% from Carb); 1 g Protein; 1 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 7 g Carb; 2 g Fiber; NetCarb5; 4 g Sugar; 8 mg Calcium; 1 mg Iron; 1 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Tomato Nutrition Estimate
Estimate per 1/4 pound raw tomatoes:
Per Serving: 24 Cal (12% from Fat, 14% from Protein, 74% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 5 g Carb; 1 g Fiber; NetCarb4; 0 g Sugar; 6 mg Calcium; 1 mg Iron; 10 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Estimate per 1/4 pound cherry tomatoes:
Per Serving: 22 Cal (11% from Fat, 14% from Protein, 76% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 5 g Carb; 1 g Fiber; NetCarb4; 0 g Sugar; 5 mg Calcium; 0 mg Iron; 0 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Estimate per 1/4 pound 'fresh' sun-dried tomatoes (i.e., not dessicated, no oil):
Note: 1/4 pound = about 23 halves
Per Serving: 293 Cal (9% from Fat, 18% from Protein, 73% from Carb); 16 g Protein; 3 g Tot Fat; 0 g Sat Fat; 1 g Mono Fat; 63 g Carb; 14 g Fiber; NetCarb 49; 43 g Sugar; 125 mg Calcium; 10 mg Iron; 2376 mg Sodium; 0 mg Cholesterol; Weight Watchers 5 points
Turnip Nutrition Estimate
Estimate per 1/4 pound raw turnip:
Per Serving: 32 Cal (3% from Fat, 12% from Protein, 85% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 7 g Carb; 2 g Fiber; NetCarb5; 4 g Sugar; 34 mg Calcium; 0 mg Iron; 76 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Winter Squash Nutrition Estimate
Estimate per 1/4 pound raw acorn squash:
Per Serving: 45 Cal (2% from Fat, 7% from Protein, 91% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 12 g Carb; 2 g Fiber; NetCarb10; 0 g Sugar; 37 mg Calcium; 1 mg Iron; 3 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Estimate per 1/4 pound raw hubbard squash:
Per Serving: 45 Cal (10% from Fat, 17% from Protein, 74% from Carb); 2 g Protein; 1 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 10 g Carb; 0 g Fiber; NetCarb10; 0 g Sugar; 16 mg Calcium; 0 mg Iron; 8 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
Estimate per 1/4 pound raw butternut squash:
Per Serving: 51 Cal (2% from Fat, 8% from Protein, 91% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 13 g Carb; 2 g Fiber; NetCarb11; 2 g Sugar; 54 mg Calcium; 1 mg Iron; 5 mg Sodium; 0 mg Cholesterol; Weight Watchers 1 point
Estimate per 1/4 pound raw "all varieties" (as defined by the USDA) winter squash:
Per Serving: 39 Cal (3% from Fat, 10% from Protein, 87% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 10 g Carb; 2 g Fiber; NetCarb8; 2 g Sugar; 32 mg Calcium; 1 mg Iron; 5 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
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