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Vegetables
Below is a list of vegetables to give you and idea of the nutrition facts commonly associated with these foods.
| Vegetable | Item | Exchange | Calorie | Protein (g) | Carb (g) | Fat (g) |
|---|---|---|---|---|---|---|
| alfalfa | 3 cups | 30 | 3.96 | 3.78 | 0.6 | |
| asparagus | 1 cup | 30 | 4.1 | 4.9 | 0.3 | |
| beets | 1/2 cup | 30 | 1 | 6.8 | 0.1 | |
| beet greens | 3 cups | 24 | 2.6 | 3 | 0.06 | |
| broccoli | 1 cup | 24 | 2.6 | 3 | 0.06 | |
| brussel sprouts | 1 cup | 38 | 3.3 | 7.8 | 0.26 | |
| cabbage | 2 cups | 32 | 1.68 | 5.5 | 0.2 | |
| carrots | 1/2 cup | 24 | 0.5 | 5.5 | 0.1 | |
| carrot juice | 1/3 cup | 32 | 0.8 | 7.3 | 0 | |
| cauliflower | 1 cup | 24 | 1.9 | 4.9 | 0.18 | |
| celery | 2 cups | 36 | 1.6 | 8.72 | 0.28 | |
| chard, Swiss | 4 cups | 24 | 2.56 | 5.3 | 0.3 | |
| collards | 1 cup | 35 | 2.9 | 7 | 0.4 | |
| cucumber | 2 cups | 28 | 1.12 | 6 | 0.28 | |
| eggplant | 1 cup | 22 | 9 | 5 | 0.08 | |
| endive | 4 cups | 24 | 2.4 | 6.7 | 0.4 | |
| garlic | 1 clove | 4 | 0.2 | 1 | 0 | |
| green beans | 1 cup | 34 | 2 | 7.8 | 0.01 | |
| hearts of palm | 1 cup | 41 | 3.7 | 6.7 | 1 | |
| leeks | 1/2 cup | 38 | 0.9 | 8.7 | 0.18 | |
| lettuce, iceberg | 3 cups | 30 | 0.21 | 6.6 | 0.36 | |
| lettuce, romaine | 3 cups | 24 | 2.7 | 3.9 | 0.36 | |
| lettuce, mixed greens | 3 oz | 15 | 2 | 4 | 0 | |
| bean sprouts | 1 cup | 32 | 3 | 6 | 0.2 | |
| mushrooms | 2 cups | 36 | 2.9 | 6 | 0.4 | |
| onions, mature | 1/2 cup | 25 | 0.64 | 5.85 | 0.21 | |
| onions, scallion | 1 tbsp/td> | 2 | 0.1 | 0.4 | 0 | |
| parsley | 1 cup | 26 | 2.2 | 5.1 | 0.4 | |
| parsnips | 1/3 cup | 34 | 0.76 | 7.6 | 0.26 | |
| peppers, sweet | 1 cup | 26 | 2.2 | 5.1 | 0.4 | |
| peppers, chili | 1/2 cup | 30 | 1.5 | 7 | 0.15 | |
| pumpkin | 1/2 cup | 25 | 0.88 | 6 | 0.08 | |
| radish | 1/2 cup | 9 | 0.4 | 2 | 0.1 | |
| sauerkraut | 1 cup | 42 | 2.4 | 9.4 | 0.33 | |
| spinach, raw | 2 cups | 28 | 3.6 | 4.8 | 0.4 | |
| squash, summer | 1 cup | 25 | 1.4 | 5.5 | 0.28 | |
| squash, butternut | 1 cup | 82 | 1.8 | 21.5 | 0.2 | |
| squash, spaghetti | 1 cup | 42 | 1 | 10 | 0.4 | |
| tomato | 1 cup | 24 | 1.1 | 5.3 | 0.26 | |
| tomato, cherry | 1 cup | 43 | 2 | 10 | 0. | |
| tomato juice | 1/2 cup | 23 | 1.1 | 5.2 | 0.1 | |
| tomato paste | 1/8 cup | 27 | 1.1 | 6 | 0.25 | |
| turnips | 1 cup | 39 | 1.3 | 8.6 | 0.13 | |
| turnip greens | 2 cups | 3 | 1.6 | 6 | 0.34 | |
| yellow wax beans | 1 cup | 28 | 1.8 | 5.8 | 0.3 | |
| Averages: | 31 | 1.75 | 6 | trace |