Carb Counter


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Vegetables

Portion Food Item Total Carbs (g) Fiber (g) Net Carbs (g) Fat (g) Protein (g) Calories
1 cup Alfalfa Sprouts, raw 1.2 0.8 0.4 0.2 1.3 10
0.5 cup Amaranth, boiled 2.7 0 2.7 0.1 1.4 14
1 artichoke heart Artichoke hearts, canned in water 1.5 0.5 1 0 0.5 7.5
2.8 oz Artichoke, frozen, boiled 7.3 3.7 3.6 0.4 2.5 36
1 medium artichoke Artichoke, medium, boiled 33.5 16.2 17.3 0.5 10.4 150
0.5 cup Arugula, raw 0.4 0.2 0.2 0.1 0.3 3
0.5 cup Asapargus, canned 3 1.9 1.1 0.8 2.6 23
6 medium asparagus Asparagus spears, raw 3.7 2 1.7 0.1 2 19
0.5 cup Asparagus, boiled 3.8 1.4 2.4 0.3 2.3 22
4 spear Asparagus, frozen, boiled 2.9 1 1.9 0.3 1.8 17
1 cup Balsam Pear, leafy tips, boiled 3.9 1.1 2.8 0.1 2.1 20
0.5 cup Balsam Pear, pods, boiled 2.7 1.2 1.5 0.1 0.5 12
1 cup Bamboo Shoots, boiled 2.3 1.2 1.1 0.3 1.8 14
1 cup Bamboo Shoots, canned 4.2 1.8 2.4 0.5 2.3 25
0.5 cup Bamboo Shoots, raw 4 1.7 2.3 0.2 2 21
0.5 cup Beet Greens, boiled 3.9 2.1 1.8 0.1 1.9 19
0.5 cup Beets, boiled 8.5 1.7 6.8 0.2 1.4 37
0.5 cup Beets, canned 6.1 1.4 4.7 0.2 0.8 26
0.5 cup Beets, canned, pickled 18.6 0 18.6 0.1 0.9 74
1 cup Bok choy 1.5 0.7 0.8 0.1 1.1 9.1
3.5 oz Borage, boiled 3.5 0 3.5 0.8 2.1 25
0.5 cup Broadbeans, boiled 16.7 4.6 12.1 0.4 6.5 93.5
0.5 cup Broadbeans, canned 15.9 4.8 11.2 0.3 7 91
0.5 cup Broccoflower 3 1.6 1.4 0.2 1.5 16
1 oz Broccoli rabe 1.3 0 1.3 0 1 8.3
0.5 cup Broccoli, boiled 3.9 2.3 1.6 0.3 2.3 22
0.5 cup Broccoli, chopped, frozen, boiled 4.9 2.8 2.1 0.1 2.9 26
0.5 cup Broccoli, raw, chopped 2.3 1.3 1 0.2 1.3 12
0.5 cup Broccoli, spears, frozen, boiled 4.9 2.8 2.1 0.1 2.9 26
0.5 cup Brussel Sprouts, boiled 6.8 2 4.8 0.4 2 30
0.5 cup Brussel Sprouts, frozen, boiled 6.5 3.2 3.3 0.3 2.8 33
3.5 oz Butterbur (fuki), boiled 2.2 0 2.2 0 0.2 8
0.5 cup Cabbage, Chinese, pak choi, boiled, shredded 1.5 1.4 0.1 0.1 1.3 10
0.5 cup Cabbage, Chinese, pak choi, raw, shredded 0.8 0.3 0.5 0.1 0.5 5
1 cup Cabbage, Chinese, pe-tsai, boiled, shredded 2.9 0 2.9 0.2 1.8 17
0.5 cup Cabbage, Chinese, pe-tsai, raw, shredded 1.2 1.2 0 0.1 0.5 6
0.5 cup Cabbage, green, boiled, shredded 3.3 1.7 1.6 0.3 0.8 17
0.5 cup Cabbage, green, raw, shredded 1.9 0.8 1.1 0.1 0.5 9
0.5 cup Cabbage, red, boiled, shredded 3.5 1.5 2 0.2 0.8 16
0.5 cup Cabbage, red, raw, shredded 2.1 0.7 1.4 0.1 0.5 9
0.5 cup Cabbage, sauerkraut; canned, drained 3 1.8 1.2 0.1 0.7 13
0.5 cup Cabbage, savoy, boiled, shredded 3.9 2 1.9 0.1 1.3 18
0.5 cup Cabbage, savoy, raw, shredded 2.1 1.1 1 0 0.7 9
3.5 oz Cardoon, boiled 5.3 1.7 3.6 0.1 0.8 22
0.5 cup Carrots, boiled 8.2 2.6 5.6 0.1 0.9 35
0.5 cup Carrots, canned 4 1.1 2.9 0.1 0.5 17
0.5 cup Carrots, frozen, boiled 6 2.6 3.4 0.1 0.9 26
1 carrot Carrots, medium, raw 7.3 2.2 5.1 0.1 0.7 31
3.5 oz Cassava, raw 26.9 1.6 25.3 0.4 3.1 120
0.5 cup Cauliflower, boiled 2.5 1.7 0.8 0.3 1.1 14
0.5 cup Cauliflower, frozen, boiled 3.4 2.4 1 0.2 1.4 17
0.5 cup Cauliflower, green, raw 3 1.6 1.4 0.1 1.5 16
0.5 cup Cauliflower, raw 2.6 1.3 1.3 0.1 1 13
3.5 oz Celeriac, boiled 5.9 1.2 4.7 0.2 1 25
3.5 oz Celeriac, raw 9.2 1.8 7.4 0.3 1.5 39
0.5 cup Celery, boiled 3 1.2 1.8 0.1 0.6 14
1 stalk Celery, raw 1.5 0.7 0.8 0.1 0.3 6
12 leaf Celtuce, raw 3.6 1.7 1.9 0.3 0.8 22
0.5 cup Chard, swiss, boiled, chopped 3.6 1.8 1.8 0.1 1.7 18
0.5 cup Chayote, boiled 4.1 2.2 1.9 0.4 0.5 19
0.5 cup Chicory Greens, raw, chopped 4.2 3.6 0.6 0.3 1.5 21
1 root Chicory Roots, raw 10.5 0 10.5 0.1 0.8 44
0.5 cup Chicory, witloof, raw 1.8 1.4 0.4 0 0.4 8
1 tbs Chilies, green, chopped 0 0 1 0 0 0
1 cup Chrysanthemum, garland, raw 1.1 0.7 0.4 0 0.4 4
1 cup Collards, boiled, chopped 7.8 3.6 4.2 0.2 1.7 35
0.5 cup Collards, frozen, boiled 6 2.4 3.6 0.3 2.5 31
0.5 cup Corn, yellow, boiled 20.6 2.3 17.7 1 2.7 89
1 cup Cranberry beans, boiled 43.3 17.7 25.6 0.8 16.5 241
1 cup Cranberry beans, canned 39.3 16.4 22.9 0.7 14.4 216
1/2 cup Cucumber, raw 1.4 0.4 1 0.1 0.4 7
0.5 cup Daikon 1 0 1 1 1 15
0.5 cup Dandelion greens, boiled 3.3 1.5 1.8 0.3 1 17
0.5 cup Dandelion greens, raw 2.6 1 1.6 0.2 0.8 13
3.5 oz Dock, boiled 2.9 2.6 0.3 0.6 1.8 20
0.5 cup Dock, raw 2.1 1.9 0.2 0.5 1.3 15
0.5 cup Eggplant, boiled 3.2 1.2 2 0.1 0.4 13
0.5 cup Eggplant, raw 2.5 1 1.5 0.1 0.4 11
0.5 cup Endive, raw 0.8 0.8 0 0.1 0.3 4
0.5 cup Escarole 0.8 0.8 0 0.1 0.3 4.3
1 cup Fennel bulb, raw 6.3 2.7 3.6 0.2 1.1 27
0.5 cup Garden Cress, boiled 2.6 0.5 2.1 0.4 1.3 16
0.5 cup Garden Cress, raw 1.4 0.3 1.1 0.2 0.7 8
3 clove Garlic, raw 3 0.2 2.8 0 0.6 13
0.5 cup Gourd, Calabash (white-flowered), boiled 2.7 0 2.7 0 0.4 11
1 heart Hearts of Palm, canned 1.5 0.8 0.7 0.2 0.8 9
0.5 cup Hominy, canned white 11.4 2 9.4 0.7 1.2 57.5
1 cup Horseradish Tree, leafy tips, boiled 4.7 0.8 3.9 0.4 2.2 25
0.5 cup Hyacinth Beans, boiled 4 0 4 0.1 1.3 22
0.5 cup Jerusalem artichoke, raw 13.1 1.2 11.9 0 1.5 57
0.5 cup Jicama (Yambean) 5.7 3.2 2.5 0.1 0.5 25
0.5 cup Jute, potherb, boiled 3.1 0.9 2.2 0.1 1.6 16
0.5 cup Kale, boiled 3.7 1.3 2.4 0.3 1.2 21
0.5 cup Kale, frozen, boiled 3.4 1.3 2.1 0.3 1.8 20
0.5 cup Kale, scotch, boiled 3.7 0.8 2.9 0.3 1.2 18
0.5 cup Kohlrabi, boiled 5.5 0.9 4.6 0.1 1.5 24
0.5 cup Lambsquaters, boiled 4.5 1.9 2.6 0.6 2.9 29
0.25 cup Leeks, boiled 2 0.3 1.7 0.1 0.2 8
0.25 cup Leeks, freeze-dried 0.6 0.1 0 0 0.1 3
2 leaf Lettuce, butterhead, raw 0.3 0.1 0.2 0 0.2 2
1 leaf Lettuce, Iceberg, raw 0.4 0.3 0.1 0 0.2 2
0.5 cup Lettuce, looseleaf, raw 1 0.5 0.5 0.1 0.4 0.5
0.5 cup Lettuce, romaine, raw 0.7 0.5 0.2 0.1 0.5 4
10 slice Lotus Root, boiled 14.3 2.8 11.5 0.1 1.4 59
10 slice Lotus Root, raw 14 4 10 0.1 2.1 45
1 cup Lupins, boiled 16.4 4.6 11.8 4.8 25.8 198
0.5 cup Mountain Yam, hawaiian, steamed 14.4 0 14.4 0.1 1.2 59
1 oz Mushroom, portobello 1.4 0.4 1 0.1 0.7 7.4
0.5 cup Mushroom, raw 1.6 0.4 1.2 0.1 0.7 9
0.5 piece Mushrooms, boiled 4 1.7 2.3 0.4 1.7 21
0.5 piece Mushrooms, canned 3.9 1.9 2 0.2 1.5 19
1 large mushroom Mushrooms, enoki, raw 0.4 0.1 0.3 0 0.1 2
4 mushroom Mushrooms, shitake, cooked 10.3 1.5 8.8 0.2 1.1 40
4 mushroom Mushrooms, shitake, dried 11.3 1.7 9.6 0.1 1.4 44
0.5 cup Mustard Greens, boiled 1.5 1.4 0.1 0.2 1.6 11
0.5 cup Mustard Greens, frozen, boiled 2.3 2.1 0.2 0.2 1.7 14
0.5 cup Mustard Spinach (tendergreen), boiled 2.5 1.8 0.7 0.2 1.5 14
3.5 oz Navy Bean Sprouts, boiled 15 0 15 0.8 7.1 78
0.5 cup New Zealand Spinach, boiled 2 0 2 0.2 1.2 11
0.5 cup New Zealand Spinach, raw 0.7 0 0.7 0.1 0.4 4
1 cup Nopales, cooked 4.9 3 1.9 0.1 2 22
0.5 cup Okra, boiled 4.6 2.2 2.4 0.2 1.7 30
0.5 cup Okra, raw 3.6 1.3 2.3 0.1 0.9 16
0.5 cup Onions, boiled 10.7 1.5 9.2 0.2 1.4 46
0.5 cup Onions, canned 4.5 1.3 3.2 0.1 1 21
3.5 oz Onions, frozen, boiled 6.6 1.8 4.8 0.1 0.8 28
0.25 cup Onions, green 0 0 1 0 0 0
0.5 cup Onions, raw 6.9 1.4 5.5 0.1 0.9 30
0.5 cup Onions, spring, raw 3.7 1.3 2.4 0.1 0.9 16
3.5 oz Onions, welsh, raw 6.5 0 6.5 0.4 1.9 34
0.5 cup Parsnips, boiled 15.2 3.1 12.1 0.2 1 63
0.5 half cup Peas, edible podded 4.1 0.8 3.4 0.1 0.9 13
0.5 cup Peas, green, canned 10.7 3.5 7.2 0.3 3.8 59
0.5 cup Peas, green, frozen, boiled 11.4 4.4 7 0.2 4.1 62
0.5 cup Peas, split, boiled 20.7 8.2 12.5 0.4 8.2 115.5
0.5 cup Pepeao, raw 6.7 0 6.7 0 0.5 25
0.5 cup Pepper, green 7.1 1.1 6 0.2 1.5 30
0.5 cup Pepper, red, hot chili, raw 6.6 1.1 5.5 0.3 1.4 30
0.5 cup Peppers, hot chili, canned 3.5 0.9 2.6 0.1 0.6 14
1 pepper Peppers, hot chili, raw 4.3 0.7 3.6 0.1 0.9 18
10 peppers Peppers, hot chili, red, sun-dried 3.5 1.4 2.1 0.3 0.5 16
0.5 cup Peppers, jalapeno, canned 3.3 1.3 2 0.4 0.5 16
1 oz Peppers, roasted, canned, drained 3 0 3 0 0 10.1
0.5 cup Peppers, sweet, boiled 4.6 0.8 3.8 0.1 0.6 19
0.5 cup Peppers, sweet, raw 3.2 0.9 2.3 0.1 0.4 14
0.5 cup Pigeon Peas, boiled 19.6 5.7 13.9 0.3 5.7 101.5
1 tbs Pimentos, canned 0.6 0.2 0.4 0 0.1 3
0.5 cup Poi 32.7 0.5 32.2 0.2 0.5 134
0.5 cup Pokeberry Shoots, boiled 2.5 1.2 1.3 0.3 1.9 16
0.5 cup Potato Puffs, frozen, prepared 18.9 2 16.9 6.7 2.1 138
0.5 cup Potato Salad, homemade 14 1.6 12.4 10.3 3.4 179
1 potato Potato, sweet, baked with skin 27.7 3.4 24.3 0.1 2 117
0.5 cup Potato, sweet, baked, frozen 20.6 1.6 19 0.1 1.5 88
0.5 cup Potato, sweet, boiled without skin 39.8 3 36.8 0.5 2.7 172
0.5 cup Potato, sweet, canned 21.2 1.8 19.4 0.2 1.7 91
0.5 cup Potato, sweet, canned, mashed 29.6 2.2 27.5 0.25 2.5 129
1 medium potato Potato, white 33.5 5.1 28.4 0.2 3.6 149
1 potato Potato, white, baked, with skin 51 4.8 46.2 0.2 4.6 220
1 potato Potato, white, baked, without skin 33.6 2.3 31.3 0.2 3.1 145
0.5 cup Potato, white, canned without skin 12.2 2.1 10.1 0.2 1.3 54
0.5 cup Potatoes Au Gratin, homemade 13.7 2.2 11.5 9.3 6.2 161
0.5 cup Potatoes O'Brian, homemade 15 0 15 1.3 2.3 78.5
10 strip Potatoes, fried, cottage fries, frozen, heated 17 1.6 15.4 4.1 1.7 109
10 piece Potatoes, fried, fries, frozen, heated 15.6 1.6 14 3.8 1.6 100
0.5 cup Potatoes, hash brown, frozen, prepared 21.9 1.6 20.3 9 2.5 170
0.5 cup Potatoes, hash brown, homemade 16.6 1.6 15 10.8 1.9 163
0.5 cup Potatoes, mashed, homemade 17.5 2.1 15.4 4.4 2 111
0.5 cup Potatoes, scalloped, homemade 13.2 2.3 10.9 4.5 3.5 105
0.5 cup Pumpkin Flowers, boiled 2.2 0.6 1.6 0.1 0.7 10
0.5 cup Pumpkin Flowers, raw 0.6 0 0.6 0 0.2 2.5
1 cup Pumpkin Leaves, boiled 2.4 1.9 0.3 0.2 1.9 15
0.5 cup Pumpkin, boiled 6 1.3 4.7 0.1 0.9 24
0.5 cup Pumpkin, canned 9.9 3.5 6.4 0.3 1.3 41
0.5 cup Purslane, boiled 2.1 0 2.1 0.1 0.9 10
0.5 cup Radicchio, raw 0.9 0.2 0.7 0.1 0.3 5
1 cup Radish Seeds, sprouted, raw 1.4 0 1.4 1 1.4 16
0.5 cup Radishes, oriental, boiled 2.5 1.2 1.3 0.2 0.5 13
0.5 cup Radishes, oriental, dried 36.8 0 36.8 0.4 4.6 157
0.5 cup Radishes, oriental, raw 1.8 0.7 1.1 0 0.3 8
10 radish Radishes, raw 1.6 0.7 0.9 0 0.3 8
0.5 cup Radishes, white icicle, raw 1.3 0.7 0.6 0.1 0.6 7
0.5 cup Rhubarb 2.8 1.1 1.7 0.1 0.6 13
0.5 cup Rhubarb, frozen, cooked, sweetened 37.4 2.4 35 0.1 0.5 139
0.5 cup Rutabaga, boiled 7.4 1.5 5.9 0.2 1.1 33
0.5 cup Salsify, boiled 10.5 2.1 8.4 0.1 1.9 46
3.5 oz Seaweed, agar, dried 80.9 7.7 73.2 0.3 6.2 306
3.5 oz Seaweed, agar, raw 6.8 0.5 6.3 0 0.5 26
3.5 oz Seaweed, irish moss, raw 12.3 1.3 11 0.2 1.5 49
3.5 oz Seaweed, kelp (kombu/tangle), raw 9.6 1.3 8.3 0.6 1.7 43
3.5 oz Seaweed, laver (nori), raw 5.1 0.3 4.8 0.3 5.8 35
3.5 oz Seaweed, spirulina, raw 2.4 0 2.4 0.4 5.9 26
3.5 oz Seaweed, wakame, raw 9.1 0.5 8.6 0.6 3 45
0.25 cup Shallots, freeze-dried 3.2 0 3.2 0 0.5 14
1 tbs Shallots, raw 1.7 0 1.4 0 0.3 7
0.5 cup Spinach, boiled 3.4 2.2 1.2 0.2 2.7 21
0.5 cup Spinach, canned 3.6 2.6 1 0.5 3 25
0.5 cup Spinach, frozen, boiled 5.1 2.8 2.3 0.2 3 27
0.5 cup Spinach, raw 1 0.8 0.2 0.1 0.8 6
0.5 cup Squash, summer, crookneck, boiled 3.9 1.3 2.6 0.3 0.8 18
0.5 cup Squash, summer, crookneck, frozen, boiled 5.3 1.3 4 0.2 1.2 24
0.5 cup Squash, summer, crookneck, raw 2.6 1.2 1.4 0.2 0.6 12
0.5 cup Squash, summer, scallop, boiled 3 1.7 1.3 0.2 0.9 14
0.5 cup Squash, summer, scallop, raw 2.5 0 2.5 0.1 0.8 12
0.5 cup Squash, summer, spaghetti, cooked, boiled, drained 5 1.1 3.9 0.2 0.5 21
0.5 cup Squash, summer, zucchini, boiled 3.5 1.3 2.2 0 0.6 14
0.5 cup Squash, summer, zucchini, frozen, boiled 4 1.5 2.5 0.1 1.3 19
0.5 cup Squash, summer, zucchini, raw 1.9 0.8 1.1 0.1 0.8 9
0.5 cup Squash, winter, acorn, baked 14.9 4.5 10.4 0.1 1.1 57
0.5 cup Squash, winter, butternut, baked 10.7 0 10.7 0.1 0.9 41
0.5 cup Squash, winter, butternut, frozen, boiled 12.1 0 12.1 0.1 1.5 47
0.5 cup Squash, winter, hubbard, baked 11 0 11 0.6 2.5 51
0.5 cup Squash, winter, hubbard, boiled, mashed 7.6 3.4 4.2 0.4 1.7 35
0.5 cup Succotash, boiled 23.4 4.3 19.1 0.8 4.9 110
0.5 cup Succotash, canned 17.9 3.3 14.6 0.6 3.3 81
0.5 cup Succotash, frozen, boiled 17 3.5 13.5 0.8 3.7 79
0.5 cup Swamp Cabbage, boiled 1.8 0.9 0.9 0.1 1 10
0.5 cup Swamp Cabbage, raw 0.9 0.6 0.3 0.05 0.8 5.5
0.5 cup Swiss chard, cooked, boiled, drained 3.6 1.8 1.8 0.1 1.7 18
0.5 cup Taro leaves, steamed 3 1.5 1.5 0.3 2 18
0.5 cup Taro Shoots, cooked 2.2 0 2.2 0.1 0.5 10
0.5 cup Taro, cooked 22.8 3.4 19.4 0.1 0.3 94
0.5 cup Taro, tahitian, cooked 4.7 0 4.7 0.5 2.8 30
1 medium tomatillo Tomatillos, raw 2 0.6 1.4 0.3 0.3 11
1 tomato Tomato, green, raw 6.3 1.4 4.9 0.3 1.5 30
1 tomato Tomato, plum 2.4 0.7 1.7 0.1 0.6 11.2
0.5 cup Tomato, red, boiled 7 1.2 5.8 0.5 1.3 32
1 tomato Tomato, red, raw 5.7 1.4 4.3 0.4 1 26
1 cup Tomato, red, stewed 13.2 1.7 11.5 0.4 2 80
0.5 cup Tomato, red, stewed, canned 8.7 1.3 7.4 0.2 1.2 36
0.5 cup Tomato, red, whole, peeled, canned 5.2 1.2 4 0.2 1.1 23
0.5 cup Tomatoe, red with green chilie, canned 4.3 0 4.3 0.1 0.8 18
6 tomato Tomatoes, cherry 4 1.2 2.8 0.2 0.9 18.4
0.5 cup Tomatoes, red, sun dried 15.1 3.3 11.8 0.8 3.8 69.5
0.25 cup Tomatoes, sun dried, canned, packed in oil 6.4 1.6 4.8 3.9 1.4 58.5
0.5 cup Tree Fern, cooked 7.8 2.6 5.2 0 0.2 28
0.5 cup Turnip green, raw 1.6 0.9 0.7 0.1 0.4 8
0.5 cup Turnip greens, boiled 3.1 2.5 0.6 0.2 0.8 14
0.5 cup Turnip, boiled 3.8 1.6 2.2 0.1 0.6 14
3.5 oz Turnip, frozen, boiled 4.3 2 2.3 0.2 1.5 23
3.5 oz Vinespinach, raw 3.4 0 3.4 0.3 1.8 19
0.5 cup Water Chestnuts, chinese, canned 8.7 1.8 6.9 0 0.6 35
0.5 cup Water Chestnuts, chinese, raw 14.8 1.9 12.9 0.1 0.9 66
0.5 cup Watercress, raw 0.2 0.3 0 0 0.4 2
0.5 cup Waxgourd, boiled 2.6 0.9 1.7 0.2 0.3 11
0.5 cup Yam, boiled/baked 18.8 2.7 16.1 0.1 1 79

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