Plant Nutrition

Discover detailed nutrition insights for whole, plant-based foods—featuring calories, macronutrients (carbohydrates, protein, and healthy fats), plus essential vitamins and minerals to help you make informed, nourishing choices.

Legumes

Lupini Beans

1 cup cooked (166g)

Macronutrients

Calories: 198 kcal
Protein: 25.9 g
Carbohydrates: 16.4 g
- Dietary Fiber: 4.6 g
- Sugars: 0 g
Fat: 4.8 g
- Saturated Fat: 0.5 g
- Monounsaturated Fat: 1.5 g
- Polyunsaturated Fat: 2.2 g

Vitamins

Folate (B9): 167 µg (42% DV)
Thiamin (B1): 0.2 mg (19% DV)
Riboflavin (B2): 0.2 mg (15% DV)
Niacin (B3): 1.6 mg (10% DV)
Vitamin B6: 0.2 mg (13% DV)

Minerals

Magnesium: 97 mg (23% DV)
Potassium: 407 mg (9% DV)
Phosphorus: 265 mg (21% DV)
Iron: 2.2 mg (12% DV)
Zinc: 2.0 mg (18% DV)

Lupini beans have the highest protein content of any legume at 25.9g per cup — more than chicken breast per serving weight. They also have the lowest carbohydrate content of any legume, making them particularly popular among people following lower-carb plant-based diets. They must be soaked and brined for several days before eating to remove bitter alkaloids.

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Split Peas

1 cup cooked (196g)

Macronutrients

Calories: 231 kcal
Protein: 16.4 g
Carbohydrates: 41.4 g
- Dietary Fiber: 16.3 g
- Sugars: 5.7 g
Fat: 0.8 g

Vitamins

Folate (B9): 127 µg (32% DV)
Thiamin (B1): 0.4 mg (34% DV)
Vitamin B6: 0.1 mg (9% DV)
Niacin (B3): 1.7 mg (11% DV)
Riboflavin (B2): 0.1 mg (8% DV)

Minerals

Iron: 2.5 mg (14% DV)
Potassium: 710 mg (15% DV)
Magnesium: 71 mg (17% DV)
Phosphorus: 194 mg (16% DV)
Zinc: 2.0 mg (18% DV)

Split peas have the highest fiber content of any common legume at 16.3g per cup — one of the highest fiber values of any single food. Like red lentils, they cook without soaking and become naturally creamy and thick when simmered, making them ideal for soups and stews.

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Red Lentils

1 cup cooked (198g)

Macronutrients

Calories: 230 kcal
Protein: 17.9 g
Carbohydrates: 39.9 g
- Dietary Fiber: 15.6 g
- Sugars: 3.6 g
Fat: 0.7 g

Vitamins

Folate (B9): 358 µg (90% DV)
Thiamin (B1): 0.3 mg (25% DV)
Vitamin B6: 0.4 mg (24% DV)
Niacin (B3): 2.1 mg (13% DV)
Riboflavin (B2): 0.1 mg (11% DV)

Minerals

Iron: 6.6 mg (37% DV)
Potassium: 731 mg (16% DV)
Manganese: 1.0 mg (43% DV)
Phosphorus: 356 mg (28% DV)
Zinc: 2.5 mg (23% DV)

Red lentils have the same exceptional nutrient profile as green and brown lentils with the added advantage of cooking in just 15–20 minutes without soaking. Their split form means faster digestion and easier preparation for soups, dahls, and stews.

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Black-Eyed Peas

1 cup cooked (171g)

Macronutrients

Calories: 200 kcal
Protein: 13.2 g
Carbohydrates: 35.5 g
- Dietary Fiber: 11.1 g
- Sugars: 5.7 g
Fat: 0.9 g

Vitamins

Folate (B9): 358 µg (90% DV)
Thiamin (B1): 0.4 mg (34% DV)
Vitamin B6: 0.2 mg (12% DV)
Riboflavin (B2): 0.1 mg (9% DV)
Niacin (B3): 0.9 mg (6% DV)

Minerals

Iron: 4.3 mg (24% DV)
Potassium: 690 mg (15% DV)
Magnesium: 91 mg (22% DV)
Phosphorus: 267 mg (21% DV)
Zinc: 2.2 mg (20% DV)

Black-eyed peas have the highest folate content of any common legume at 90% DV per cup — making them one of the best single-food sources of folate available. They are also exceptionally high in iron at 24% DV and magnesium at 22% DV, all for just 200 calories.

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Fava Beans (Broad Beans)

1 cup cooked

Macronutrients

Calories: 187 kcal
Protein: 12.9 g
Carbohydrates: 33.4 g
- Dietary Fiber: 9.2 g
- Sugars: 3.3 g
Fat: 0.7 g
- Saturated Fat: 0.1 g
- Monounsaturated Fat: 0.1 g
- Polyunsaturated Fat: 0.3 g

Vitamins

Folate (B9): 177 µg (44% DV)
Thiamin (B1): 0.2 mg (16% DV)
Riboflavin (B2): 0.1 mg (10% DV)
Niacin (B3): 1.2 mg (8% DV)
Vitamin B6: 0.1 mg (7% DV)
Vitamin C: 0.8 mg (1% DV)
Vitamin K: 5.0 µg (4% DV)

Minerals

Iron: 2.5 mg (14% DV)
Magnesium: 73 mg (17% DV)
Phosphorus: 212 mg (17% DV)
Potassium: 456 mg (10% DV)
Calcium: 61 mg (5% DV)
Zinc: 1.7 mg (16% DV)
Copper: 0.4 mg (40% DV)
Manganese: 0.5 mg (23% DV)

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Adzuki Beans

1 cup cooked

Macronutrients

Calories: 294 kcal
Protein: 17.3 g
Carbohydrates: 57.0 g
- Dietary Fiber: 16.8 g
- Sugars: 0 g
Fat: 0.2 g
- Saturated Fat: 0.1 g
- Monounsaturated Fat: 0 g
- Polyunsaturated Fat: 0.1 g

Vitamins

Folate (B9): 278 µg (70% DV)
Thiamin (B1): 0.3 mg (24% DV)
Riboflavin (B2): 0.1 mg (10% DV)
Niacin (B3): 1.6 mg (10% DV)
Vitamin B6: 0.2 mg (12% DV)
Vitamin C: 0 mg (0% DV)
Vitamin K: 1.7 µg (1% DV)

Minerals

Iron: 4.6 mg (26% DV)
Magnesium: 120 mg (29% DV)
Phosphorus: 386 mg (31% DV)
Potassium: 1224 mg (26% DV)
Calcium: 64 mg (5% DV)
Zinc: 4.1 mg (37% DV)
Copper: 0.7 mg (74% DV)
Manganese: 1.3 mg (57% DV)

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Mung Beans

1 cup cooked

Macronutrients

Calories: 212 kcal
Protein: 14.2 g
Carbohydrates: 38.7 g
- Dietary Fiber: 15.4 g
- Sugars: 4.0 g
Fat: 0.8 g
- Saturated Fat: 0.2 g
- Monounsaturated Fat: 0.1 g
- Polyunsaturated Fat: 0.3 g

Vitamins

Folate (B9): 321 µg (80% DV)
Thiamin (B1): 0.3 mg (28% DV)
Riboflavin (B2): 0.1 mg (10% DV)
Niacin (B3): 1.2 mg (8% DV)
Vitamin B6: 0.1 mg (8% DV)
Vitamin C: 2.1 mg (2% DV)
Vitamin K: 5.5 µg (5% DV)

Minerals

Iron: 2.8 mg (16% DV)
Magnesium: 97 mg (23% DV)
Phosphorus: 200 mg (16% DV)
Potassium: 537 mg (11% DV)
Calcium: 55 mg (4% DV)
Zinc: 1.7 mg (15% DV)
Copper: 0.3 mg (36% DV)
Manganese: 0.6 mg (25% DV)

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Edamame

1 cup cooked

Macronutrients

Calories: 188 kcal
Protein: 18.5 g
Carbohydrates: 13.8 g
- Dietary Fiber: 8.1 g
- Sugars: 3.4 g
Fat: 8.1 g
- Saturated Fat: 0.9 g
- Monounsaturated Fat: 1.8 g
- Polyunsaturated Fat: 3.7 g

Vitamins

Folate (B9): 482 µg (121% DV)
Thiamin (B1): 0.3 mg (28% DV)
Riboflavin (B2): 0.2 mg (16% DV)
Niacin (B3): 1.1 mg (7% DV)
Vitamin B6: 0.1 mg (7% DV)
Vitamin C: 9.5 mg (11% DV)
Vitamin K: 41.4 µg (34% DV)

Minerals

Iron: 3.5 mg (19% DV)
Magnesium: 99 mg (24% DV)
Phosphorus: 262 mg (21% DV)
Potassium: 676 mg (14% DV)
Calcium: 98 mg (8% DV)
Zinc: 2.1 mg (19% DV)
Copper: 0.6 mg (64% DV)
Manganese: 1.6 mg (70% DV)

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Cannellini Beans (White Kidney Beans)

1 cup cooked

Macronutrients

Calories: 249 kcal
Protein: 17.4 g
Carbohydrates: 44.9 g
- Dietary Fiber: 11.3 g
- Sugars: 0.6 g
Fat: 0.6 g
- Saturated Fat: 0.2 g
- Monounsaturated Fat: 0.1 g
- Polyunsaturated Fat: 0.3 g

Vitamins

Folate (B9): 145 µg (36% DV)
Thiamin (B1): 0.3 mg (22% DV)
Riboflavin (B2): 0.1 mg (6% DV)
Niacin (B3): 0.4 mg (3% DV)
Vitamin B6: 0.2 mg (9% DV)
Vitamin C: 0 mg (0% DV)
Vitamin K: 3.6 µg (3% DV)

Minerals

Iron: 5.8 mg (32% DV)
Magnesium: 113 mg (27% DV)
Phosphorus: 304 mg (24% DV)
Potassium: 1004 mg (21% DV)
Calcium: 161 mg (12% DV)
Zinc: 2.7 mg (25% DV)
Copper: 0.5 mg (52% DV)
Manganese: 1.1 mg (48% DV)

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Navy Beans

1 cup cooked

Macronutrients

Calories: 255 kcal
Protein: 15.0 g
Carbohydrates: 47.4 g
- Dietary Fiber: 19.1 g
- Sugars: 0.7 g
Fat: 1.1 g
- Saturated Fat: 0.1 g
- Monounsaturated Fat: 0.1 g
- Polyunsaturated Fat: 0.5 g

Vitamins

Folate (B9): 255 µg (64% DV)
Thiamin (B1): 0.4 mg (32% DV)
Riboflavin (B2): 0.1 mg (8% DV)
Niacin (B3): 1.2 mg (8% DV)
Vitamin B6: 0.3 mg (14% DV)
Vitamin C: 1.6 mg (2% DV)
Vitamin K: 2.7 µg (2% DV)

Minerals

Iron: 4.3 mg (24% DV)
Magnesium: 107 mg (25% DV)
Phosphorus: 262 mg (21% DV)
Potassium: 708 mg (15% DV)
Calcium: 127 mg (10% DV)
Zinc: 1.9 mg (17% DV)
Copper: 0.4 mg (40% DV)
Manganese: 1.0 mg (43% DV)

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Pinto Beans

1 cup cooked

Macronutrients

Calories: 245 kcal
Protein: 15.4 g
Carbohydrates: 44.8 g
- Dietary Fiber: 15.4 g
- Sugars: 0.6 g
Fat: 1.1 g
- Saturated Fat: 0.2 g
- Monounsaturated Fat: 0.2 g
- Polyunsaturated Fat: 0.4 g

Vitamins

Folate (B9): 294 µg (74% DV)
Thiamin (B1): 0.3 mg (28% DV)
Riboflavin (B2): 0.1 mg (9% DV)
Niacin (B3): 0.6 mg (4% DV)
Vitamin B6: 0.4 mg (18% DV)
Vitamin C: 1.4 mg (2% DV)
Vitamin K: 4.5 µg (4% DV)

Minerals

Iron: 3.6 mg (20% DV)
Magnesium: 86 mg (20% DV)
Phosphorus: 251 mg (20% DV)
Potassium: 746 mg (16% DV)
Calcium: 79 mg (6% DV)
Zinc: 1.7 mg (16% DV)
Copper: 0.4 mg (40% DV)
Manganese: 0.7 mg (30% DV)

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Kidney Beans

1 cup cooked

Macronutrients

Calories: 225 kcal
Protein: 15.3 g
Carbohydrates: 40.4 g
- Dietary Fiber: 11.3 g
- Sugars: 0.6 g
Fat: 0.9 g
- Saturated Fat: 0.1 g
- Monounsaturated Fat: 0.1 g
- Polyunsaturated Fat: 0.5 g

Vitamins

Folate (B9): 230 µg (58% DV)
Thiamin (B1): 0.3 mg (26% DV)
Riboflavin (B2): 0.1 mg (8% DV)
Niacin (B3): 1.0 mg (7% DV)
Vitamin B6: 0.2 mg (12% DV)
Vitamin C: 2.1 mg (2% DV)
Vitamin K: 14.9 µg (12% DV)

Minerals

Iron: 3.9 mg (22% DV)
Magnesium: 74 mg (18% DV)
Phosphorus: 244 mg (20% DV)
Potassium: 717 mg (15% DV)
Calcium: 62 mg (5% DV)
Zinc: 1.8 mg (16% DV)
Copper: 0.4 mg (40% DV)
Manganese: 0.8 mg (33% DV)

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Black Beans

1 cup cooked

Macronutrients

Calories: 227 kcal
Protein: 15.2 g
Carbohydrates: 40.8 g
- Dietary Fiber: 15.0 g
- Sugars: 0.6 g
Fat: 0.9 g
- Saturated Fat: 0.2 g
- Monounsaturated Fat: 0.1 g
- Polyunsaturated Fat: 0.4 g

Vitamins

Folate (B9): 256 µg (64% DV)
Thiamin (B1): 0.4 mg (35% DV)
Riboflavin (B2): 0.1 mg (7% DV)
Niacin (B3): 0.9 mg (6% DV)
Vitamin B6: 0.1 mg (6% DV)
Vitamin C: 0 mg (0% DV)
Vitamin K: 2.8 µg (2% DV)

Minerals

Iron: 3.6 mg (20% DV)
Magnesium: 120 mg (29% DV)
Phosphorus: 241 mg (19% DV)
Potassium: 611 mg (13% DV)
Calcium: 46 mg (4% DV)
Zinc: 1.9 mg (17% DV)
Copper: 0.4 mg (40% DV)
Manganese: 0.8 mg (33% DV)

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Chickpeas (Garbanzo Beans)

1 cup cooked

Macronutrients

Calories: 269 kcal
Protein: 14.5 g
Carbohydrates: 45.0 g
- Dietary Fiber: 12.5 g
- Sugars: 7.9 g
Fat: 4.2 g
- Saturated Fat: 0.4 g
- Monounsaturated Fat: 0.9 g
- Polyunsaturated Fat: 1.9 g

Vitamins

Folate (B9): 282 µg (71% DV)
Thiamin (B1): 0.2 mg (17% DV)
Riboflavin (B2): 0.1 mg (8% DV)
Niacin (B3): 0.9 mg (6% DV)
Vitamin B6: 0.2 mg (13% DV)
Vitamin C: 2.1 mg (2% DV)
Vitamin K: 6.6 µg (6% DV)

Minerals

Iron: 4.7 mg (26% DV)
Magnesium: 78 mg (19% DV)
Phosphorus: 276 mg (22% DV)
Potassium: 477 mg (10% DV)
Calcium: 80 mg (6% DV)
Zinc: 2.5 mg (23% DV)
Copper: 0.6 mg (64% DV)
Manganese: 1.7 mg (74% DV)

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Green Lentils

1 cup cooked

Macronutrients

Calories: 230 kcal
Protein: 17.9 g
Carbohydrates: 39.9 g
- Dietary Fiber: 15.6 g
- Sugars: 3.6 g
Fat: 0.8 g
- Saturated Fat: 0.1 g
- Monounsaturated Fat: 0.1 g
- Polyunsaturated Fat: 0.3 g

Vitamins

Folate (B9): 358 µg (90% DV)
Thiamin (B1): 0.3 mg (28% DV)
Riboflavin (B2): 0.1 mg (10% DV)
Niacin (B3): 2.1 mg (13% DV)
Vitamin B6: 0.4 mg (18% DV)
Vitamin C: 3.0 mg (3% DV)
Vitamin K: 3.4 µg (3% DV)

Minerals

Iron: 6.6 mg (37% DV)
Magnesium: 71 mg (17% DV)
Phosphorus: 356 mg (28% DV)
Potassium: 731 mg (16% DV)
Calcium: 37 mg (3% DV)
Zinc: 2.5 mg (23% DV)
Copper: 0.5 mg (52% DV)
Manganese: 1.0 mg (43% DV)

Green lentils are one of the richest plant sources of folate — a single cup delivers 90% of the daily value — making them especially valuable during pregnancy and for cardiovascular health.

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Whole Grains

Einkorn

1 cup cooked (~180g, estimated)

Macronutrients

Calories: 220 kcal
Protein: 9.5 g
Carbohydrates: 45.0 g
- Dietary Fiber: 5.0 g
- Sugars: 0 g
Fat: 1.8 g

Vitamins

Thiamin (B1): 0.3 mg (27% DV)
Niacin (B3): 3.5 mg (22% DV)
Riboflavin (B2): 0.1 mg (9% DV)
Vitamin B6: 0.2 mg (12% DV)
Folate (B9): 20 µg (5% DV)

Minerals

Iron: 3.7 mg (21% DV)
Zinc: 3.5 mg (32% DV)
Magnesium: 75 mg (18% DV)
Phosphorus: 220 mg (18% DV)
Manganese: 2.0 mg (87% DV)

Einkorn is the oldest cultivated wheat variety, dating back 10,000 years. It has higher protein, iron, zinc, and lutein content than modern wheat, along with a significantly different gluten structure — some research suggests it may be better tolerated by those with non-celiac wheat sensitivity, though it is not safe for celiac disease.

Kamut (Khorasan Wheat)

1 cup cooked (~185g)

Macronutrients

Calories: 227 kcal
Protein: 9.8 g
Carbohydrates: 47.7 g
- Dietary Fiber: 7.4 g
- Sugars: 0 g
Fat: 1.4 g

Vitamins

Thiamin (B1): 0.2 mg (19% DV)
Niacin (B3): 4.0 mg (25% DV)
Vitamin B6: 0.2 mg (14% DV)
Riboflavin (B2): 0.1 mg (8% DV)
Folate (B9): 40 µg (10% DV)

Minerals

Selenium: 96 µg (175% DV)
Manganese: 2.3 mg (98% DV)
Zinc: 2.8 mg (25% DV)
Magnesium: 80 mg (19% DV)
Phosphorus: 231 mg (18% DV)

Kamut (Khorasan wheat) has the highest selenium content of any whole grain by a wide margin at 175% DV per cup — more than Brazil nuts per serving. It also has the highest protein of the common wheat-family grains and may be better tolerated by some people with wheat sensitivities, though it is not gluten-free.

Freekeh

1 cup cooked (~240g)

Macronutrients

Calories: 210 kcal
Protein: 8.0 g
Carbohydrates: 41.0 g
- Dietary Fiber: 8.0 g
- Sugars: 0 g
Fat: 1.5 g

Vitamins

Thiamin (B1): 0.2 mg (15% DV)
Niacin (B3): 3.0 mg (19% DV)
Vitamin B6: 0.2 mg (10% DV)
Riboflavin (B2): 0.08 mg (6% DV)
Folate (B9): 15 µg (4% DV)

Minerals

Iron: 2.5 mg (14% DV)
Magnesium: 80 mg (19% DV)
Zinc: 2.0 mg (18% DV)
Phosphorus: 200 mg (16% DV)
Manganese: 1.5 mg (65% DV)

Freekeh is young green durum wheat that is roasted, giving it a distinctive smoky, nutty flavor. It has significantly more fiber than regular wheat (8g vs 6g per cup) and a lower glycemic index. It is one of the highest-fiber grains available and particularly popular in Middle Eastern cuisines.

Brown Rice

1 cup cooked (202g)

Macronutrients

Calories: 248 kcal
Protein: 5.5 g
Carbohydrates: 51.7 g
- Dietary Fiber: 3.5 g
- Sugars: 0.7 g
Fat: 2.0 g
- Saturated Fat: 0.4 g
- Monounsaturated Fat: 0.7 g
- Polyunsaturated Fat: 0.7 g

Vitamins

Thiamin (B1): 0.2 mg (16% DV)
Niacin (B3): 3.0 mg (19% DV)
Vitamin B6: 0.3 mg (18% DV)
Folate (B9): 8 µg (2% DV)
Riboflavin (B2): 0.05 mg (4% DV)

Minerals

Manganese: 1.8 mg (78% DV)
Selenium: 19.1 µg (35% DV)
Magnesium: 84 mg (20% DV)
Phosphorus: 162 mg (13% DV)
Zinc: 1.2 mg (11% DV)

Brown rice provides significantly more manganese, magnesium, and selenium than white rice due to its intact bran layer. Its selenium content of 35% DV per cup stands out among whole grains.

Wild Rice

1 cup cooked

Macronutrients

Calories: 166 kcal
Protein: 6.5 g
Carbohydrates: 35.0 g
- Dietary Fiber: 3.0 g
- Sugars: 1.2 g
Fat: 0.6 g
- Saturated Fat: 0.1 g
- Monounsaturated Fat: 0.1 g
- Polyunsaturated Fat: 0.4 g

Vitamins

Folate (B9): 43 µg (11% DV)
Thiamin (B1): 0.1 mg (7% DV)
Riboflavin (B2): 0.1 mg (11% DV)
Niacin (B3): 3.3 mg (21% DV)
Vitamin B6: 0.2 mg (12% DV)
Vitamin C: 0 mg (0% DV)
Vitamin K: 1 µg (1% DV)

Minerals

Iron: 1.0 mg (6% DV)
Magnesium: 52 mg (12% DV)
Phosphorus: 134 mg (11% DV)
Potassium: 166 mg (4% DV)
Calcium: 5 mg (0% DV)
Zinc: 2.2 mg (20% DV)
Copper: 0.2 mg (19% DV)
Manganese: 0.5 mg (23% DV)

Wild rice is not a true rice but an aquatic grass seed native to North America. It has more protein and significantly less starch than white or brown rice.

Popcorn

1 cup popped (air-popped)

Macronutrients

Calories: 31 kcal
Protein: 1.0 g
Carbohydrates: 6.2 g
- Dietary Fiber: 1.2 g
- Sugars: 0.1 g
Fat: 0.4 g
- Saturated Fat: 0.1 g
- Monounsaturated Fat: 0.1 g
- Polyunsaturated Fat: 0.2 g

Vitamins

Folate (B9): 2 µg (1% DV)
Thiamin (B1): 0.0 mg (2% DV)
Riboflavin (B2): 0.0 mg (1% DV)
Niacin (B3): 0.3 mg (2% DV)
Vitamin B6: 0.0 mg (2% DV)
Vitamin C: 0 mg (0% DV)
Vitamin K: 0 µg (0% DV)

Minerals

Iron: 0.3 mg (1% DV)
Magnesium: 11 mg (3% DV)
Phosphorus: 29 mg (2% DV)
Potassium: 26 mg (1% DV)
Calcium: 1 mg (0% DV)
Zinc: 0.3 mg (2% DV)
Copper: 0.0 mg (4% DV)
Manganese: 0.1 mg (5% DV)

Air-popped popcorn is a whole grain snack. The low nutrient density per cup reflects the high air content — by weight, popcorn has a similar nutritional profile to other whole corn products.

Durum Wheat Berries

1 cup cooked

Macronutrients

Calories: 651 kcal
Protein: 26.0 g
Carbohydrates: 137.0 g
- Dietary Fiber: 13.0 g
- Sugars: 2.0 g
Fat: 4.7 g
- Saturated Fat: 0.9 g
- Monounsaturated Fat: 0.6 g
- Polyunsaturated Fat: 2.0 g

Vitamins

Folate (B9): 83 µg (21% DV)
Thiamin (B1): 0.8 mg (67% DV)
Riboflavin (B2): 0.2 mg (18% DV)
Niacin (B3): 12.9 mg (81% DV)
Vitamin B6: 0.8 mg (47% DV)
Vitamin C: 0 mg (0% DV)
Vitamin K: 2 µg (2% DV)

Minerals

Iron: 6.8 mg (38% DV)
Magnesium: 276 mg (66% DV)
Phosphorus: 520 mg (42% DV)
Potassium: 828 mg (18% DV)
Calcium: 65 mg (5% DV)
Zinc: 5.1 mg (46% DV)
Copper: 1.1 mg (118% DV)
Manganese: 3.7 mg (160% DV)

Note: Values based on dry measure. Durum wheat berries are extremely dense nutritionally — the copper content of 118% DV per cup is the highest of any grain listed here.

Bulgur

1 cup cooked

Macronutrients

Calories: 151 kcal
Protein: 5.6 g
Carbohydrates: 33.8 g
- Dietary Fiber: 8.2 g
- Sugars: 0.2 g
Fat: 0.4 g
- Saturated Fat: 0.1 g
- Monounsaturated Fat: 0.1 g
- Polyunsaturated Fat: 0.2 g

Vitamins

Folate (B9): 33 µg (8% DV)
Thiamin (B1): 0.1 mg (10% DV)
Riboflavin (B2): 0.1 mg (6% DV)
Niacin (B3): 1.8 mg (11% DV)
Vitamin B6: 0.2 mg (10% DV)
Vitamin C: 0 mg (0% DV)
Vitamin K: 2 µg (2% DV)

Minerals

Iron: 1.7 mg (10% DV)
Magnesium: 58 mg (14% DV)
Phosphorus: 146 mg (12% DV)
Potassium: 247 mg (5% DV)
Calcium: 18 mg (1% DV)
Zinc: 1.0 mg (9% DV)
Copper: 0.2 mg (18% DV)
Manganese: 1.1 mg (48% DV)

Bulgur is pre-cooked cracked wheat, making it one of the fastest whole grains to prepare. Despite minimal processing it retains its full whole grain nutrition profile.

Oat Groats

1 cup cooked

Macronutrients

Calories: 166 kcal
Protein: 5.9 g
Carbohydrates: 31.8 g
- Dietary Fiber: 4.0 g
- Sugars: 0.5 g
Fat: 3.6 g
- Saturated Fat: 0.7 g
- Monounsaturated Fat: 1.1 g
- Polyunsaturated Fat: 1.3 g

Vitamins

Folate (B9): 14 µg (4% DV)
Thiamin (B1): 0.2 mg (15% DV)
Riboflavin (B2): 0.1 mg (5% DV)
Niacin (B3): 0.5 mg (3% DV)
Vitamin B6: 0.1 mg (5% DV)
Vitamin C: 0 mg (0% DV)
Vitamin K: 2 µg (2% DV)

Minerals

Iron: 2.1 mg (12% DV)
Magnesium: 56 mg (13% DV)
Phosphorus: 180 mg (14% DV)
Potassium: 164 mg (4% DV)
Calcium: 21 mg (2% DV)
Zinc: 1.5 mg (14% DV)
Copper: 0.2 mg (24% DV)
Manganese: 1.4 mg (61% DV)

Oat groats are the whole, minimally processed oat kernel before rolling or cutting. They have the same nutrition as rolled oats but a firmer, chewier texture and longer cooking time.

Cornmeal (Whole Grain)

1 cup cooked

Macronutrients

Calories: 442 kcal
Protein: 9.9 g
Carbohydrates: 94.0 g
- Dietary Fiber: 8.9 g
- Sugars: 0.8 g
Fat: 4.4 g
- Saturated Fat: 0.6 g
- Monounsaturated Fat: 1.1 g
- Polyunsaturated Fat: 2.2 g

Vitamins

Folate (B9): 26 µg (7% DV)
Thiamin (B1): 0.4 mg (33% DV)
Riboflavin (B2): 0.2 mg (15% DV)
Niacin (B3): 4.3 mg (27% DV)
Vitamin B6: 0.4 mg (24% DV)
Vitamin C: 0 mg (0% DV)
Vitamin K: 0 µg (0% DV)

Minerals

Iron: 4.2 mg (23% DV)
Magnesium: 155 mg (37% DV)
Phosphorus: 294 mg (24% DV)
Potassium: 350 mg (7% DV)
Calcium: 7 mg (1% DV)
Zinc: 2.2 mg (20% DV)
Copper: 0.2 mg (22% DV)
Manganese: 0.5 mg (22% DV)

Whole Wheat

1 cup cooked (wheat berries)

Macronutrients

Calories: 302 kcal
Protein: 12.4 g
Carbohydrates: 63.5 g
- Dietary Fiber: 10.7 g
- Sugars: 0.4 g
Fat: 2.0 g
- Saturated Fat: 0.4 g
- Monounsaturated Fat: 0.3 g
- Polyunsaturated Fat: 0.9 g

Vitamins

Folate (B9): 36 µg (9% DV)
Thiamin (B1): 0.2 mg (20% DV)
Riboflavin (B2): 0.1 mg (8% DV)
Niacin (B3): 4.0 mg (25% DV)
Vitamin B6: 0.2 mg (12% DV)
Vitamin C: 0 mg (0% DV)
Vitamin K: 2 µg (2% DV)

Minerals

Iron: 2.2 mg (12% DV)
Magnesium: 95 mg (23% DV)
Phosphorus: 272 mg (22% DV)
Potassium: 327 mg (7% DV)
Calcium: 18 mg (1% DV)
Zinc: 2.4 mg (22% DV)
Copper: 0.4 mg (40% DV)
Manganese: 2.9 mg (126% DV)

Whole Rye

1 cup cooked

Macronutrients

Calories: 280 kcal
Protein: 10.4 g
Carbohydrates: 58.6 g
- Dietary Fiber: 11.7 g
- Sugars: 0.7 g
Fat: 2.4 g
- Saturated Fat: 0.3 g
- Monounsaturated Fat: 0.3 g
- Polyunsaturated Fat: 1.2 g

Vitamins

Folate (B9): 38 µg (10% DV)
Thiamin (B1): 0.2 mg (20% DV)
Riboflavin (B2): 0.1 mg (10% DV)
Niacin (B3): 3.2 mg (20% DV)
Vitamin B6: 0.3 mg (18% DV)
Vitamin C: 0 mg (0% DV)
Vitamin K: 6 µg (5% DV)

Minerals

Iron: 2.2 mg (12% DV)
Magnesium: 110 mg (26% DV)
Phosphorus: 281 mg (22% DV)
Potassium: 446 mg (9% DV)
Calcium: 28 mg (2% DV)
Zinc: 3.7 mg (34% DV)
Copper: 0.4 mg (42% DV)
Manganese: 2.6 mg (113% DV)

Whole rye has the highest fiber content of the wheat-family grains and the highest zinc content of the common whole grains at 3.7 mg per cup.

Spelt

1 cup (120g)

Macronutrients

Calories: 246 kcal
Protein: 10.7 g
Carbohydrates: 51.3 g
- Dietary Fiber: 7.6 g
- Sugars: 0.3 g
Fat: 1.7 g
- Saturated Fat: 0.3 g
- Monounsaturated Fat: 0.2 g
- Polyunsaturated Fat: 0.8 g

Vitamins

Folate (B9): 25 µg (6% DV)
Thiamin (B1): 0.2 mg (15% DV)
Riboflavin (B2): 0.1 mg (7% DV)
Niacin (B3): 3.2 mg (20% DV)
Vitamin B6: 0.2 mg (10% DV)
Vitamin C: 0 mg (0% DV)
Vitamin K: 2 µg (2% DV)

Minerals

Iron: 1.9 mg (11% DV)
Magnesium: 95 mg (23% DV)
Phosphorus: 291 mg (23% DV)
Potassium: 277 mg (6% DV)
Calcium: 19 mg (1% DV)
Zinc: 2.4 mg (22% DV)
Copper: 0.4 mg (40% DV)
Manganese: 2.6 mg (113% DV)

Farro

1 cup cooked

Macronutrients

Calories: 248 kcal
Protein: 10.0 g
Carbohydrates: 50.0 g
- Dietary Fiber: 6.0 g
- Sugars: 0 g
Fat: 2.0 g
- Saturated Fat: 0.4 g
- Monounsaturated Fat: 0.3 g
- Polyunsaturated Fat: 0.8 g

Vitamins

Folate (B9): 20 µg (5% DV)
Thiamin (B1): 0.2 mg (17% DV)
Riboflavin (B2): 0.1 mg (8% DV)
Niacin (B3): 2.8 mg (18% DV)
Vitamin B6: 0.2 mg (12% DV)
Vitamin C: 0 mg (0% DV)
Vitamin K: 1 µg (1% DV)

Minerals

Iron: 3.4 mg (19% DV)
Magnesium: 60 mg (14% DV)
Phosphorus: 150 mg (12% DV)
Potassium: 200 mg (4% DV)
Calcium: 16 mg (1% DV)
Zinc: 1.4 mg (13% DV)
Copper: 0.2 mg (22% DV)
Manganese: 1.0 mg (43% DV)

Teff

1 cup cooked

Macronutrients

Calories: 255 kcal
Protein: 9.8 g
Carbohydrates: 50.0 g
- Dietary Fiber: 7.1 g
- Sugars: 1.9 g
Fat: 1.6 g
- Saturated Fat: 0.3 g
- Monounsaturated Fat: 0.3 g
- Polyunsaturated Fat: 0.7 g

Vitamins

Folate (B9): 35 µg (9% DV)
Thiamin (B1): 0.2 mg (19% DV)
Riboflavin (B2): 0.1 mg (9% DV)
Niacin (B3): 1.8 mg (11% DV)
Vitamin B6: 0.2 mg (14% DV)
Vitamin C: 0 mg (0% DV)
Vitamin K: 0 µg (0% DV)

Minerals

Iron: 7.2 mg (40% DV)
Magnesium: 126 mg (30% DV)
Phosphorus: 302 mg (24% DV)
Potassium: 269 mg (6% DV)
Calcium: 123 mg (9% DV)
Zinc: 3.1 mg (28% DV)
Copper: 0.4 mg (45% DV)
Manganese: 7.2 mg (313% DV)

Teff has the highest iron content of any grain listed here. Its manganese content of 313% DV per cup is exceptional, and its calcium level is unusually high for a grain.

Amaranth

1 cup cooked

Macronutrients

Calories: 251 kcal
Protein: 9.3 g
Carbohydrates: 46.0 g
- Dietary Fiber: 5.2 g
- Sugars: 1.7 g
Fat: 3.9 g
- Saturated Fat: 1.0 g
- Monounsaturated Fat: 1.0 g
- Polyunsaturated Fat: 1.6 g

Vitamins

Folate (B9): 54 µg (14% DV)
Thiamin (B1): 0.1 mg (6% DV)
Riboflavin (B2): 0.2 mg (16% DV)
Niacin (B3): 0.6 mg (4% DV)
Vitamin B6: 0.2 mg (14% DV)
Vitamin C: 4 mg (5% DV)
Vitamin K: 2 µg (2% DV)

Minerals

Iron: 5.2 mg (29% DV)
Magnesium: 160 mg (38% DV)
Phosphorus: 364 mg (29% DV)
Potassium: 332 mg (7% DV)
Calcium: 116 mg (9% DV)
Zinc: 2.1 mg (19% DV)
Copper: 0.4 mg (44% DV)
Manganese: 2.1 mg (91% DV)

Amaranth is a complete protein and has exceptionally high magnesium, iron, and calcium for a grain, making it one of the most nutrient-dense whole grains available.

Sorghum

1 cup cooked

Macronutrients

Calories: 316 kcal
Protein: 10.4 g
Carbohydrates: 65.7 g
- Dietary Fiber: 6.5 g
- Sugars: 0 g
Fat: 3.1 g
- Saturated Fat: 0.5 g
- Monounsaturated Fat: 0.9 g
- Polyunsaturated Fat: 1.4 g

Vitamins

Folate (B9): 13 µg (3% DV)
Thiamin (B1): 0.3 mg (25% DV)
Riboflavin (B2): 0.1 mg (9% DV)
Niacin (B3): 3.2 mg (20% DV)
Vitamin B6: 0.4 mg (21% DV)
Vitamin C: 0 mg (0% DV)
Vitamin K: 0 µg (0% DV)

Minerals

Iron: 3.6 mg (20% DV)
Magnesium: 54 mg (13% DV)
Phosphorus: 340 mg (27% DV)
Potassium: 328 mg (7% DV)
Calcium: 27 mg (2% DV)
Zinc: 1.7 mg (15% DV)
Copper: 0.3 mg (36% DV)
Manganese: 1.6 mg (70% DV)

Sorghum is naturally gluten-free and one of the most drought-resistant grains, making it a staple crop in arid regions. It has the highest phosphorus content of the common whole grains.

Millet

1 cup cooked

Macronutrients

Calories: 207 kcal
Protein: 6.1 g
Carbohydrates: 41.2 g
- Dietary Fiber: 2.3 g
- Sugars: 0.2 g
Fat: 1.7 g
- Saturated Fat: 0.3 g
- Monounsaturated Fat: 0.3 g
- Polyunsaturated Fat: 0.9 g

Vitamins

Folate (B9): 33 µg (8% DV)
Thiamin (B1): 0.2 mg (14% DV)
Riboflavin (B2): 0.1 mg (9% DV)
Niacin (B3): 2.3 mg (14% DV)
Vitamin B6: 0.2 mg (13% DV)
Vitamin C: 0 mg (0% DV)
Vitamin K: 1 µg (1% DV)

Minerals

Iron: 1.1 mg (6% DV)
Magnesium: 77 mg (18% DV)
Phosphorus: 174 mg (14% DV)
Potassium: 108 mg (2% DV)
Calcium: 5 mg (0% DV)
Zinc: 1.6 mg (15% DV)
Copper: 0.3 mg (28% DV)
Manganese: 0.5 mg (22% DV)

Buckwheat

1 cup cooked

Macronutrients

Calories: 155 kcal
Protein: 5.7 g
Carbohydrates: 33.5 g
- Dietary Fiber: 4.5 g
- Sugars: 1.5 g
Fat: 1.0 g
- Saturated Fat: 0.2 g
- Monounsaturated Fat: 0.3 g
- Polyunsaturated Fat: 0.3 g

Vitamins

Folate (B9): 24 µg (6% DV)
Thiamin (B1): 0.1 mg (7% DV)
Riboflavin (B2): 0.1 mg (7% DV)
Niacin (B3): 1.6 mg (10% DV)
Vitamin B6: 0.1 mg (7% DV)
Vitamin C: 0 mg (0% DV)
Vitamin K: 2 µg (2% DV)

Minerals

Iron: 1.3 mg (7% DV)
Magnesium: 86 mg (20% DV)
Phosphorus: 118 mg (9% DV)
Potassium: 148 mg (3% DV)
Calcium: 12 mg (1% DV)
Zinc: 1.0 mg (9% DV)
Copper: 0.3 mg (34% DV)
Manganese: 0.6 mg (26% DV)

Despite its name, buckwheat is not a wheat at all. It is gluten-free and botanically related to rhubarb, not grasses. It is unusually high in magnesium relative to its calorie count.

Hulled Barley

1 cup cooked

Macronutrients

Calories: 270 kcal
Protein: 9.8 g
Carbohydrates: 59.4 g
- Dietary Fiber: 14.9 g
- Sugars: 0.4 g
Fat: 1.2 g
- Saturated Fat: 0.2 g
- Monounsaturated Fat: 0.1 g
- Polyunsaturated Fat: 0.5 g

Vitamins

Folate (B9): 46 µg (12% DV)
Thiamin (B1): 0.3 mg (25% DV)
Riboflavin (B2): 0.1 mg (10% DV)
Niacin (B3): 6.2 mg (39% DV)
Vitamin B6: 0.3 mg (18% DV)
Vitamin C: 0 mg (0% DV)
Vitamin K: 2 µg (2% DV)

Minerals

Iron: 2.5 mg (14% DV)
Magnesium: 80 mg (19% DV)
Phosphorus: 230 mg (18% DV)
Potassium: 320 mg (7% DV)
Calcium: 29 mg (2% DV)
Zinc: 2.1 mg (19% DV)
Copper: 0.4 mg (42% DV)
Manganese: 1.3 mg (57% DV)

Oats (Rolled)

1 cup cooked

Macronutrients

Calories: 166 kcal
Protein: 5.9 g
Carbohydrates: 28.1 g
- Dietary Fiber: 4.0 g
- Sugars: 0.6 g
Fat: 3.6 g
- Saturated Fat: 0.6 g
- Monounsaturated Fat: 1.1 g
- Polyunsaturated Fat: 1.3 g

Vitamins

Folate (B9): 14 µg (4% DV)
Thiamin (B1): 0.2 mg (15% DV)
Riboflavin (B2): 0.1 mg (5% DV)
Niacin (B3): 0.5 mg (3% DV)
Vitamin B6: 0.1 mg (5% DV)
Vitamin C: 0 mg (0% DV)
Vitamin K: 2 µg (2% DV)

Minerals

Iron: 2.1 mg (12% DV)
Magnesium: 56 mg (13% DV)
Phosphorus: 180 mg (14% DV)
Potassium: 164 mg (4% DV)
Calcium: 21 mg (2% DV)
Zinc: 1.5 mg (14% DV)
Copper: 0.2 mg (24% DV)
Manganese: 1.4 mg (61% DV)

Oats are the only grain that contain significant amounts of beta-glucan, a soluble fiber shown to actively lower LDL cholesterol.

Quinoa

1 cup cooked

Macronutrients

Calories: 222 kcal
Protein: 8.1 g
Carbohydrates: 39.4 g
- Dietary Fiber: 5.2 g
- Sugars: 1.6 g
Fat: 3.6 g
- Saturated Fat: 0.4 g
- Monounsaturated Fat: 1.0 g
- Polyunsaturated Fat: 2.0 g

Vitamins

Folate (B9): 78 µg (19% DV)
Thiamin (B1): 0.2 mg (18% DV)
Riboflavin (B2): 0.2 mg (18% DV)
Niacin (B3): 0.8 mg (5% DV)
Vitamin B6: 0.2 mg (13% DV)
Vitamin C: 0 mg (0% DV)
Vitamin K: 3 µg (2% DV)

Minerals

Iron: 2.8 mg (15% DV)
Magnesium: 118 mg (28% DV)
Phosphorus: 281 mg (22% DV)
Potassium: 318 mg (7% DV)
Calcium: 31 mg (2% DV)
Zinc: 2.0 mg (18% DV)
Copper: 0.4 mg (39% DV)
Manganese: 1.2 mg (51% DV)

Quinoa is one of very few plant foods that is a complete protein, containing all 9 essential amino acids in sufficient quantities.

Fruits

Tamarind

1 cup pulp (120g)

Macronutrients

Calories: 287 kcal
Protein: 3.4 g
Carbohydrates: 75.0 g
- Dietary Fiber: 6.1 g
- Sugars: 46.7 g
Fat: 0.7 g

Vitamins

Thiamin (B1): 0.5 mg (44% DV)
Niacin (B3): 2.3 mg (14% DV)
Riboflavin (B2): 0.2 mg (12% DV)
Folate (B9): 14 µg (4% DV)
Vitamin B6: 0.1 mg (6% DV)

Minerals

Iron: 3.4 mg (19% DV)
Magnesium: 110 mg (26% DV)
Potassium: 753 mg (16% DV)
Phosphorus: 136 mg (11% DV)
Calcium: 89 mg (7% DV)

Tamarind has the highest thiamin (B1) content of any common fruit at 44% DV per cup. It also stands out for its exceptionally high potassium content at 16% DV and its iron content of 19% DV — unusually high for a fruit. Used widely as a souring agent in Asian, Latin American, and Middle Eastern cuisines.

Prickly Pear

1 cup sliced (149g)

Macronutrients

Calories: 61 kcal
Protein: 1.1 g
Carbohydrates: 14.3 g
- Dietary Fiber: 5.4 g
- Sugars: 9.0 g
Fat: 0.8 g

Vitamins

Vitamin C: 14.4 mg (16% DV)
Riboflavin (B2): 0.1 mg (7% DV)
Vitamin B6: 0.1 mg (6% DV)
Folate (B9): 6 µg (2% DV)
Niacin (B3): 0.5 mg (3% DV)

Minerals

Magnesium: 88 mg (21% DV)
Calcium: 83 mg (6% DV)
Potassium: 226 mg (5% DV)
Phosphorus: 24 mg (2% DV)
Iron: 0.3 mg (2% DV)

Prickly pear is notable for its exceptional magnesium content among fruits at 21% DV per cup. It is the fruit of the Opuntia cactus, widely consumed across Mexico, the Mediterranean, and the Middle East.

Mulberry

1 cup raw (140g)

Macronutrients

Calories: 60 kcal
Protein: 2.0 g
Carbohydrates: 13.7 g
- Dietary Fiber: 2.4 g
- Sugars: 11.3 g
Fat: 0.5 g

Vitamins

Vitamin C: 51.2 mg (57% DV)
Vitamin K: 10.9 µg (9% DV)
Riboflavin (B2): 0.1 mg (10% DV)
Folate (B9): 8 µg (2% DV)
Vitamin E: 0.9 mg (6% DV)

Minerals

Iron: 2.6 mg (14% DV)
Potassium: 272 mg (6% DV)
Calcium: 55 mg (4% DV)
Magnesium: 25 mg (6% DV)
Phosphorus: 53 mg (4% DV)

Mulberries have an unusually high iron content for a fruit at 2.6 mg per cup — nearly as much as some meats. They are also one of the few fruits to contain resveratrol, the antioxidant compound found in red wine.

Kumquat

1 cup whole (140g)

Macronutrients

Calories: 86 kcal
Protein: 1.9 g
Carbohydrates: 22.3 g
- Dietary Fiber: 9.0 g
- Sugars: 13.3 g
Fat: 0.9 g

Vitamins

Vitamin C: 35.0 mg (39% DV)
Vitamin A: 13 µg (1% DV)
Folate (B9): 15 µg (4% DV)
Riboflavin (B2): 0.1 mg (7% DV)
Thiamin (B1): 0.1 mg (7% DV)

Minerals

Calcium: 97 mg (7% DV)
Iron: 0.9 mg (5% DV)
Potassium: 195 mg (4% DV)
Magnesium: 20 mg (5% DV)
Copper: 0.09 mg (10% DV)

Kumquats are unique among citrus fruits in that the entire fruit — including the sweet edible peel — is eaten. The peel is actually sweeter than the tart flesh. Their fiber content per cup is notably high for a small citrus fruit at 9g.

Elderberry

1 cup raw (145g)

Macronutrients

Calories: 106 kcal
Protein: 1.0 g
Carbohydrates: 26.7 g
- Dietary Fiber: 10.2 g
- Sugars: 11.5 g
Fat: 0.7 g

Vitamins

Vitamin C: 52.2 mg (58% DV)
Vitamin B6: 0.3 mg (18% DV)
Vitamin A: 17 µg (2% DV)
Folate (B9): 9 µg (2% DV)
Niacin (B3): 0.7 mg (4% DV)

Minerals

Iron: 2.3 mg (13% DV)
Potassium: 406 mg (9% DV)
Phosphorus: 57 mg (5% DV)
Calcium: 55 mg (4% DV)
Copper: 0.1 mg (11% DV)

Elderberries have one of the highest anthocyanin contents of any fruit, giving them deep purple-black color and potent antioxidant activity. They are traditionally used for immune support and must be cooked before eating as raw berries contain compounds that can cause nausea.

Starfruit

1 medium (91g)

Macronutrients

Calories: 28 kcal
Protein: 0.9 g
Carbohydrates: 6.1 g
- Dietary Fiber: 2.5 g
- Sugars: 3.6 g
Fat: 0.3 g

Vitamins

Vitamin C: 31.4 mg (35% DV)
Folate (B9): 11 µg (3% DV)
Vitamin B5: 0.4 mg (8% DV)
Riboflavin (B2): 0.02 mg (2% DV)
Vitamin B6: 0.1 mg (5% DV)

Minerals

Potassium: 121 mg (3% DV)
Copper: 0.07 mg (7% DV)
Manganese: 0.05 mg (2% DV)
Magnesium: 9 mg (2% DV)
Calcium: 3 mg (0% DV)

Starfruit delivers 35% of the daily vitamin C value for only 28 calories, making it one of the most nutrient-dense low-calorie fruits. Note: it contains oxalic acid and should be avoided by those with kidney disease.

Persimmon

1 medium (168g)

Macronutrients

Calories: 118 kcal
Protein: 1.0 g
Carbohydrates: 31.2 g
- Dietary Fiber: 6.0 g
- Sugars: 21.0 g
Fat: 0.3 g

Vitamins

Vitamin A: 81 µg (9% DV)
Vitamin C: 12.6 mg (14% DV)
Vitamin B6: 0.2 mg (10% DV)
Folate (B9): 13 µg (3% DV)
Thiamin (B1): 0.03 mg (3% DV)

Minerals

Manganese: 0.6 mg (26% DV)
Potassium: 270 mg (6% DV)
Copper: 0.11 mg (12% DV)
Phosphorus: 28 mg (2% DV)
Calcium: 13 mg (1% DV)

Persimmon is unusually high in manganese among common fruits at 26% DV, and provides meaningful fiber and vitamin A relative to its size.

Nectarine

1 medium (142g)

Macronutrients

Calories: 62 kcal
Protein: 1.5 g
Carbohydrates: 14.9 g
- Dietary Fiber: 2.4 g
- Sugars: 11.2 g
Fat: 0.5 g

Vitamins

Vitamin C: 7.7 mg (9% DV)
Vitamin A: 25 µg (3% DV)
Niacin (B3): 1.6 mg (10% DV)
Vitamin B6: 0.04 mg (2% DV)
Vitamin E: 1.1 mg (7% DV)

Minerals

Potassium: 285 mg (6% DV)
Copper: 0.1 mg (12% DV)
Manganese: 0.1 mg (5% DV)
Magnesium: 13 mg (3% DV)
Phosphorus: 36 mg (3% DV)

Nectarines are nutritionally similar to peaches but with a slightly higher niacin content. Unlike peaches, the skin is smooth, making it fully edible with no preparation needed.

Mandarin

1 medium (88g)

Macronutrients

Calories: 47 kcal
Protein: 0.7 g
Carbohydrates: 11.7 g
- Dietary Fiber: 1.6 g
- Sugars: 9.3 g
Fat: 0.3 g

Vitamins

Vitamin C: 26.7 mg (30% DV)
Vitamin A: 34 µg (4% DV)
Thiamin (B1): 0.1 mg (6% DV)
Folate (B9): 14 µg (4% DV)
Vitamin B6: 0.07 mg (4% DV)

Minerals

Potassium: 146 mg (3% DV)
Calcium: 37 mg (3% DV)
Magnesium: 10 mg (2% DV)
Copper: 0.04 mg (5% DV)
Iron: 0.1 mg (1% DV)

Lychee

1 cup (190g)

Macronutrients

Calories: 125 kcal
Protein: 1.6 g
Carbohydrates: 31.4 g
- Dietary Fiber: 2.5 g
- Sugars: 28.7 g
Fat: 0.8 g

Vitamins

Vitamin C: 136.0 mg (151% DV)
Vitamin B6: 0.2 mg (11% DV)
Niacin (B3): 1.1 mg (7% DV)
Folate (B9): 27 µg (7% DV)
Riboflavin (B2): 0.1 mg (9% DV)

Minerals

Potassium: 325 mg (7% DV)
Copper: 0.28 mg (31% DV)
Manganese: 0.1 mg (5% DV)
Magnesium: 19 mg (5% DV)
Phosphorus: 57 mg (5% DV)

Lychee has an extraordinary vitamin C content of 151% DV per cup and one of the highest copper levels of any commonly eaten fruit at 31% DV.

Jackfruit

1 cup sliced (165g)

Macronutrients

Calories: 157 kcal
Protein: 2.8 g
Carbohydrates: 38.4 g
- Dietary Fiber: 2.5 g
- Sugars: 31.5 g
Fat: 1.1 g

Vitamins

Vitamin C: 22.6 mg (25% DV)
Vitamin B6: 0.5 mg (28% DV)
Riboflavin (B2): 0.2 mg (14% DV)
Niacin (B3): 1.5 mg (9% DV)
Folate (B9): 40 µg (10% DV)

Minerals

Potassium: 739 mg (16% DV)
Magnesium: 61 mg (15% DV)
Manganese: 0.2 mg (9% DV)
Calcium: 56 mg (4% DV)
Iron: 0.6 mg (4% DV)

Jackfruit is one of the highest potassium fruits available and unusually high in vitamin B6 for a fruit. Its fibrous flesh is widely used as a whole-food meat alternative in savory cooking.

Dragon Fruit

1 cup (227g)

Macronutrients

Calories: 136 kcal
Protein: 3.0 g
Carbohydrates: 29.0 g
- Dietary Fiber: 7.0 g
- Sugars: 14.0 g
Fat: 0.4 g

Vitamins

Vitamin C: 9.2 mg (10% DV)
Vitamin E: 0.04 mg (0% DV)
Riboflavin (B2): 0.05 mg (4% DV)
Niacin (B3): 0.4 mg (3% DV)
Folate (B9): 24 µg (6% DV)

Minerals

Iron: 0.1 mg (1% DV)
Calcium: 31 mg (2% DV)
Magnesium: 68 mg (17% DV)
Phosphorus: 36 mg (3% DV)
Potassium: 436 mg (9% DV)

Dragon fruit is notably high in magnesium for a fruit, providing 17% DV per cup. Its distinctive color comes from betalains, antioxidant pigments also found in beets.

Apricot

1 medium (35g)

Macronutrients

Calories: 17 kcal
Protein: 0.5 g
Carbohydrates: 3.9 g
- Dietary Fiber: 0.7 g
- Sugars: 3.2 g
Fat: 0.1 g

Vitamins

Vitamin A: 34 µg (4% DV)
Vitamin C: 3.5 mg (4% DV)
Vitamin E: 0.3 mg (2% DV)
Vitamin K: 1.2 µg (1% DV)
Folate (B9): 3 µg (1% DV)

Minerals

Potassium: 90 mg (2% DV)
Copper: 0.03 mg (3% DV)
Manganese: 0.03 mg (1% DV)
Magnesium: 3 mg (1% DV)
Iron: 0.1 mg (1% DV)

Apricots are a meaningful source of beta-carotene (vitamin A precursor) relative to their low calorie count, and are one of the few fresh fruits with notable vitamin E content.

Açaí

100g (1 pack frozen açaí pulp)

Macronutrients

Calories: 70 kcal
Protein: 1.5 g
Carbohydrates: 4.0 g
- Dietary Fiber: 2.0 g
- Sugars: 2.0 g
Fat: 5.0 g
- Saturated Fat: 1.5 g
- Monounsaturated Fat: 2.5 g
- Polyunsaturated Fat: 0.5 g

Vitamins

Vitamin A: 15 µg (2% DV)
Vitamin C: 9.0 mg (10% DV)
Vitamin E: 1.9 mg (13% DV)

Minerals

Calcium: 35 mg (3% DV)
Iron: 0.8 mg (4% DV)
Potassium: 105 mg (2% DV)
Phosphorus: 52 mg (4% DV)

Açaí is particularly rich in anthocyanins, the antioxidant pigments that give the berry its deep purple color, with levels far exceeding most other fruits.

Dates

2 dates (48g)

Macronutrients

Calories: 133 kcal
Protein: 0.8 g
Carbohydrates: 35.8 g
- Dietary Fiber: 3.2 g
- Sugars: 31.9 g
Fat: 0.0 g

Vitamins

Vitamin B6: 0.1 mg (8% DV)
Niacin (B3): 1.0 mg (6% DV)
Folate (B9): 7 µg (2% DV)
Pantothenic Acid (B5): 0.3 mg (6% DV)
Vitamin K: 1.5 µg (1% DV)

Minerals

Potassium: 404 mg (9% DV)
Copper: 0.18 mg (20% DV)
Manganese: 0.1 mg (6% DV)
Magnesium: 26 mg (6% DV)
Iron: 0.6 mg (3% DV)

Coconut

1 cup shredded (80g)

Macronutrients

Calories: 283 kcal
Protein: 2.7 g
Carbohydrates: 12.2 g
- Dietary Fiber: 7.2 g
- Sugars: 4.9 g
Fat: 26.8 g
- Saturated Fat: 23.8 g
- Monounsaturated Fat: 1.1 g
- Polyunsaturated Fat: 0.3 g

Vitamins

Folate (B9): 21 µg (5% DV)
Vitamin B6: 0.04 mg (2% DV)
Thiamin (B1): 0.05 mg (4% DV)
Niacin (B3): 0.4 mg (3% DV)
Vitamin C: 1.5 mg (2% DV)

Minerals

Manganese: 1.2 mg (51% DV)
Copper: 0.3 mg (37% DV)
Selenium: 8.1 µg (15% DV)
Iron: 1.9 mg (11% DV)
Magnesium: 26 mg (6% DV)

Coconut is almost unique among fruits for its very high saturated fat content. Its fat is primarily medium-chain triglycerides (MCTs), which are metabolized differently from long-chain fats.

Cranberries

1 cup whole (110g)

Macronutrients

Calories: 46 kcal
Protein: 0.4 g
Carbohydrates: 12.2 g
- Dietary Fiber: 4.6 g
- Sugars: 4.0 g
Fat: 0.1 g

Vitamins

Vitamin C: 13.3 mg (15% DV)
Vitamin E: 1.2 mg (8% DV)
Vitamin K: 5.1 µg (4% DV)
Folate (B9): 1 µg (0% DV)
Vitamin B6: 0.07 mg (4% DV)

Minerals

Manganese: 0.4 mg (16% DV)
Copper: 0.06 mg (7% DV)
Potassium: 85 mg (2% DV)
Calcium: 8 mg (1% DV)
Iron: 0.2 mg (1% DV)

Passion Fruit

1 cup (236g)

Macronutrients

Calories: 229 kcal
Protein: 5.2 g
Carbohydrates: 55.2 g
- Dietary Fiber: 24.5 g
- Sugars: 26.4 g
Fat: 1.6 g

Vitamins

Vitamin C: 70.8 mg (79% DV)
Vitamin A: 149 µg (17% DV)
Riboflavin (B2): 0.3 mg (26% DV)
Niacin (B3): 3.5 mg (22% DV)
Folate (B9): 34 µg (9% DV)

Minerals

Iron: 3.8 mg (21% DV)
Potassium: 821 mg (17% DV)
Magnesium: 68 mg (16% DV)
Phosphorus: 160 mg (13% DV)
Copper: 0.16 mg (18% DV)

Passion fruit has an extraordinary fiber content of 24.5g per cup, the highest of any common fruit. It also has unusually high iron and potassium for a fruit.

Guava

1 medium (55g)

Macronutrients

Calories: 37 kcal
Protein: 1.4 g
Carbohydrates: 7.9 g
- Dietary Fiber: 3.0 g
- Sugars: 4.9 g
Fat: 0.5 g

Vitamins

Vitamin C: 125.6 mg (140% DV)
Folate (B9): 27 µg (7% DV)
Vitamin A: 31 µg (3% DV)
Vitamin K: 2.2 µg (2% DV)
Niacin (B3): 1.1 mg (7% DV)

Minerals

Potassium: 229 mg (5% DV)
Copper: 0.1 mg (12% DV)
Magnesium: 12 mg (3% DV)
Calcium: 18 mg (1% DV)
Iron: 0.1 mg (1% DV)

Guava is the single highest vitamin C fruit per serving of any commonly eaten fruit, delivering 140% of the daily value in one medium fruit, more than any citrus.

Fig

1 medium fresh (50g)

Macronutrients

Calories: 37 kcal
Protein: 0.4 g
Carbohydrates: 9.6 g
- Dietary Fiber: 1.4 g
- Sugars: 8.1 g
Fat: 0.1 g

Vitamins

Vitamin B6: 0.06 mg (4% DV)
Vitamin K: 2.4 µg (2% DV)
Thiamin (B1): 0.04 mg (3% DV)
Folate (B9): 3 µg (1% DV)
Vitamin C: 1.3 mg (1% DV)

Minerals

Potassium: 116 mg (2% DV)
Calcium: 18 mg (1% DV)
Magnesium: 8 mg (2% DV)
Copper: 0.04 mg (4% DV)
Manganese: 0.06 mg (3% DV)

Cantaloupe

1 cup diced (177g)

Macronutrients

Calories: 60 kcal
Protein: 1.5 g
Carbohydrates: 14.4 g
- Dietary Fiber: 1.6 g
- Sugars: 13.7 g
Fat: 0.3 g

Vitamins

Vitamin A: 299 µg (33% DV)
Vitamin C: 65.0 mg (72% DV)
Folate (B9): 37 µg (9% DV)
Vitamin B6: 0.1 mg (8% DV)
Niacin (B3): 1.3 mg (8% DV)

Minerals

Potassium: 473 mg (10% DV)
Magnesium: 21 mg (5% DV)
Copper: 0.07 mg (8% DV)
Calcium: 16 mg (1% DV)
Iron: 0.3 mg (2% DV)

Cantaloupe is one of the best fruit sources of vitamin A (as beta-carotene), providing 33% of the daily value per cup along with 72% of vitamin C.

Plum

1 medium (66g)

Macronutrients

Calories: 30 kcal
Protein: 0.5 g
Carbohydrates: 7.5 g
- Dietary Fiber: 0.9 g
- Sugars: 6.5 g
Fat: 0.2 g

Vitamins

Vitamin C: 6.3 mg (7% DV)
Vitamin K: 4.2 µg (4% DV)
Vitamin A: 17 µg (2% DV)
Vitamin B6: 0.02 mg (1% DV)
Riboflavin (B2): 0.02 mg (1% DV)

Minerals

Potassium: 104 mg (2% DV)
Copper: 0.04 mg (4% DV)
Manganese: 0.04 mg (2% DV)
Magnesium: 5 mg (1% DV)
Calcium: 4 mg (0% DV)

Grapefruit

1/2 medium (154g)

Macronutrients

Calories: 52 kcal
Protein: 0.9 g
Carbohydrates: 13.1 g
- Dietary Fiber: 2.0 g
- Sugars: 8.5 g
Fat: 0.2 g

Vitamins

Vitamin C: 38.4 mg (43% DV)
Vitamin A: 48 µg (5% DV)
Folate (B9): 12 µg (3% DV)
Thiamin (B1): 0.05 mg (4% DV)
Vitamin B6: 0.06 mg (4% DV)

Minerals

Potassium: 166 mg (4% DV)
Calcium: 14 mg (1% DV)
Magnesium: 11 mg (3% DV)
Phosphorus: 15 mg (1% DV)
Iron: 0.1 mg (1% DV)

Papaya

1 cup cubed (145g)

Macronutrients

Calories: 62 kcal
Protein: 0.7 g
Carbohydrates: 15.7 g
- Dietary Fiber: 2.5 g
- Sugars: 11.3 g
Fat: 0.4 g

Vitamins

Vitamin C: 86.5 mg (96% DV)
Vitamin A: 68 µg (8% DV)
Folate (B9): 53 µg (13% DV)
Vitamin K: 3.6 µg (3% DV)
Pantothenic Acid (B5): 0.3 mg (7% DV)

Minerals

Potassium: 264 mg (6% DV)
Magnesium: 14 mg (3% DV)
Calcium: 34 mg (3% DV)
Iron: 0.1 mg (1% DV)
Copper: 0.02 mg (2% DV)

Papaya contains papain, a digestive enzyme unique to this fruit that actively breaks down proteins. It is also one of the best fruit sources of folate and beta-carotene.

Pomegranate

1 cup arils (174g)

Macronutrients

Calories: 144 kcal
Protein: 2.9 g
Carbohydrates: 32.7 g
- Dietary Fiber: 7.0 g
- Sugars: 23.8 g
Fat: 2.1 g

Vitamins

Vitamin C: 28.8 mg (32% DV)
Vitamin K: 46.2 µg (38% DV)
Folate (B9): 107 µg (27% DV)
Vitamin B6: 0.2 mg (11% DV)
Thiamin (B1): 0.1 mg (9% DV)

Minerals

Potassium: 666 mg (14% DV)
Copper: 0.24 mg (27% DV)
Manganese: 0.3 mg (14% DV)
Phosphorus: 102 mg (8% DV)
Magnesium: 34 mg (8% DV)

Pomegranate arils have among the highest vitamin K content of any fruit and unusually high folate for a fruit, making it nutritionally distinct from most other options.

Lime

1 medium (67g)

Macronutrients

Calories: 20 kcal
Protein: 0.5 g
Carbohydrates: 7.1 g
- Dietary Fiber: 1.9 g
- Sugars: 1.1 g
Fat: 0.1 g

Vitamins

Vitamin C: 19.5 mg (22% DV)
Folate (B9): 5 µg (1% DV)
Vitamin B6: 0.04 mg (2% DV)
Thiamin (B1): 0.02 mg (2% DV)
Vitamin K: 0.4 µg (0% DV)

Minerals

Potassium: 68 mg (1% DV)
Calcium: 22 mg (2% DV)
Magnesium: 4 mg (1% DV)
Iron: 0.4 mg (2% DV)
Copper: 0.03 mg (3% DV)

Lemon

1 medium (58g)

Macronutrients

Calories: 17 kcal
Protein: 0.6 g
Carbohydrates: 5.4 g
- Dietary Fiber: 1.6 g
- Sugars: 1.5 g
Fat: 0.2 g

Vitamins

Vitamin C: 30.7 mg (34% DV)
Folate (B9): 7 µg (2% DV)
Vitamin B6: 0.06 mg (4% DV)
Thiamin (B1): 0.02 mg (2% DV)
Vitamin E: 0.1 mg (1% DV)

Minerals

Potassium: 80 mg (2% DV)
Calcium: 15 mg (1% DV)
Magnesium: 5 mg (1% DV)
Iron: 0.4 mg (2% DV)
Copper: 0.03 mg (3% DV)

Kiwi

1 medium (69g)

Macronutrients

Calories: 42 kcal
Protein: 0.8 g
Carbohydrates: 10.1 g
- Dietary Fiber: 2.1 g
- Sugars: 6.2 g
Fat: 0.4 g

Vitamins

Vitamin C: 64.0 mg (71% DV)
Vitamin K: 27.8 µg (23% DV)
Folate (B9): 17 µg (4% DV)
Vitamin E: 1.0 mg (7% DV)
Vitamin B6: 0.1 mg (4% DV)

Minerals

Potassium: 215 mg (5% DV)
Copper: 0.09 mg (10% DV)
Magnesium: 12 mg (3% DV)
Calcium: 26 mg (2% DV)
Iron: 0.2 mg (1% DV)

Kiwi is calorie-for-calorie one of the highest vitamin C fruits available. A single medium kiwi delivers 71% of the daily vitamin C value for only 42 calories.

Pear

1 medium (178g)

Macronutrients

Calories: 101 kcal
Protein: 0.6 g
Carbohydrates: 27.1 g
- Dietary Fiber: 5.5 g
- Sugars: 17.4 g
Fat: 0.2 g

Vitamins

Vitamin C: 7.7 mg (9% DV)
Vitamin K: 7.5 µg (6% DV)
Folate (B9): 12 µg (3% DV)
Vitamin B6: 0.05 mg (3% DV)
Riboflavin (B2): 0.05 mg (4% DV)

Minerals

Potassium: 206 mg (4% DV)
Copper: 0.13 mg (15% DV)
Magnesium: 12 mg (3% DV)
Calcium: 16 mg (1% DV)
Iron: 0.3 mg (2% DV)

Peach

1 medium (150g)

Macronutrients

Calories: 58 kcal
Protein: 1.4 g
Carbohydrates: 14.3 g
- Dietary Fiber: 2.3 g
- Sugars: 12.9 g
Fat: 0.4 g

Vitamins

Vitamin C: 9.9 mg (11% DV)
Vitamin A: 24 µg (3% DV)
Niacin (B3): 1.2 mg (7% DV)
Vitamin E: 1.1 mg (7% DV)
Vitamin K: 3.9 µg (3% DV)

Minerals

Potassium: 285 mg (6% DV)
Copper: 0.09 mg (10% DV)
Manganese: 0.1 mg (4% DV)
Magnesium: 14 mg (3% DV)
Phosphorus: 30 mg (2% DV)

Cherries

1 cup pitted (154g)

Macronutrients

Calories: 97 kcal
Protein: 1.6 g
Carbohydrates: 24.7 g
- Dietary Fiber: 3.2 g
- Sugars: 19.7 g
Fat: 0.3 g

Vitamins

Vitamin C: 10.5 mg (12% DV)
Vitamin A: 19 µg (2% DV)
Vitamin K: 3.4 µg (3% DV)
Folate (B9): 6 µg (2% DV)
Vitamin B6: 0.1 mg (6% DV)

Minerals

Potassium: 342 mg (7% DV)
Copper: 0.09 mg (10% DV)
Manganese: 0.1 mg (6% DV)
Magnesium: 17 mg (4% DV)
Iron: 0.5 mg (3% DV)

Blackberries

1 cup (144g)

Macronutrients

Calories: 62 kcal
Protein: 2.0 g
Carbohydrates: 13.8 g
- Dietary Fiber: 7.6 g
- Sugars: 7.0 g
Fat: 0.7 g

Vitamins

Vitamin C: 30.2 mg (34% DV)
Vitamin K: 28.5 µg (24% DV)
Folate (B9): 36 µg (9% DV)
Vitamin E: 1.7 mg (11% DV)
Vitamin A: 18 µg (2% DV)

Minerals

Manganese: 0.9 mg (39% DV)
Copper: 0.24 mg (27% DV)
Magnesium: 29 mg (7% DV)
Potassium: 233 mg (5% DV)
Iron: 0.9 mg (5% DV)

Raspberries

1 cup (123g)

Macronutrients

Calories: 64 kcal
Protein: 1.5 g
Carbohydrates: 14.7 g
- Dietary Fiber: 8.0 g
- Sugars: 5.4 g
Fat: 0.8 g

Vitamins

Vitamin C: 32.2 mg (36% DV)
Vitamin K: 9.6 µg (8% DV)
Folate (B9): 26 µg (7% DV)
Vitamin E: 1.1 mg (7% DV)
Niacin (B3): 0.7 mg (5% DV)

Minerals

Manganese: 0.8 mg (36% DV)
Copper: 0.11 mg (12% DV)
Magnesium: 27 mg (6% DV)
Potassium: 186 mg (4% DV)
Iron: 0.8 mg (5% DV)

Raspberries have the highest fiber content of common berries at 8g per cup, more than most whole grains per equivalent calorie count.

Watermelon

1 cup diced (154g)

Macronutrients

Calories: 46 kcal
Protein: 0.9 g
Carbohydrates: 11.5 g
- Dietary Fiber: 0.6 g
- Sugars: 9.4 g
Fat: 0.2 g

Vitamins

Vitamin C: 12.3 mg (14% DV)
Vitamin A: 43 µg (5% DV)
Vitamin B6: 0.1 mg (5% DV)
Thiamin (B1): 0.1 mg (5% DV)
Pantothenic Acid (B5): 0.3 mg (7% DV)

Minerals

Potassium: 170 mg (4% DV)
Magnesium: 15 mg (4% DV)
Copper: 0.07 mg (8% DV)
Calcium: 11 mg (1% DV)
Iron: 0.4 mg (2% DV)

Watermelon is one of the best dietary sources of lycopene, the red carotenoid antioxidant, containing more lycopene per serving than raw tomatoes.

Grapes

1 cup (151g)

Macronutrients

Calories: 104 kcal
Protein: 1.1 g
Carbohydrates: 27.3 g
- Dietary Fiber: 1.4 g
- Sugars: 23.4 g
Fat: 0.2 g

Vitamins

Vitamin C: 16.3 mg (18% DV)
Vitamin K: 22.0 µg (18% DV)
Thiamin (B1): 0.1 mg (10% DV)
Riboflavin (B2): 0.1 mg (7% DV)
Vitamin B6: 0.1 mg (9% DV)

Minerals

Potassium: 288 mg (6% DV)
Copper: 0.19 mg (21% DV)
Manganese: 0.1 mg (5% DV)
Calcium: 15 mg (1% DV)
Iron: 0.5 mg (3% DV)

Avocado

1 medium (150g)

Macronutrients

Calories: 240 kcal
Protein: 3.0 g
Carbohydrates: 12.8 g
- Dietary Fiber: 10.1 g
- Sugars: 0.4 g
Fat: 22.0 g
- Saturated Fat: 3.2 g
- Monounsaturated Fat: 14.7 g
- Polyunsaturated Fat: 2.7 g

Vitamins

Folate (B9): 122 µg (30% DV)
Vitamin K: 31.5 µg (26% DV)
Vitamin C: 15.0 mg (17% DV)
Vitamin B6: 0.4 mg (24% DV)
Pantothenic Acid (B5): 1.99 mg (40% DV)
Vitamin E: 2.1 mg (14% DV)

Minerals

Potassium: 727 mg (15% DV)
Copper: 0.24 mg (26% DV)
Magnesium: 43 mg (10% DV)
Phosphorus: 78 mg (6% DV)
Iron: 0.8 mg (5% DV)

Avocado is technically a fruit and one of the only fruits with significant fat content. Its fat is predominantly oleic acid, the same monounsaturated fat found in olive oil.

Pineapple

1 cup chunks (165g)

Macronutrients

Calories: 82 kcal
Protein: 0.9 g
Carbohydrates: 21.6 g
- Dietary Fiber: 2.3 g
- Sugars: 16.3 g
Fat: 0.2 g

Vitamins

Vitamin C: 78.9 mg (88% DV)
Thiamin (B1): 0.1 mg (11% DV)
Vitamin B6: 0.2 mg (10% DV)
Folate (B9): 30 µg (7% DV)
Niacin (B3): 0.8 mg (5% DV)

Minerals

Manganese: 1.5 mg (67% DV)
Copper: 0.18 mg (20% DV)
Potassium: 180 mg (4% DV)
Magnesium: 20 mg (5% DV)
Calcium: 21 mg (2% DV)

Pineapple is by far the richest dietary source of manganese among common fruits, providing 67% of the daily value per cup. It also contains bromelain, a digestive enzyme unique to this fruit.

Mango

1 cup sliced (165g)

Macronutrients

Calories: 99 kcal
Protein: 1.4 g
Carbohydrates: 24.7 g
- Dietary Fiber: 2.6 g
- Sugars: 22.5 g
Fat: 0.6 g

Vitamins

Vitamin C: 60.1 mg (67% DV)
Vitamin A: 112 µg (12% DV)
Folate (B9): 71 µg (18% DV)
Vitamin B6: 0.2 mg (12% DV)
Vitamin K: 6.9 µg (6% DV)
Vitamin E: 1.5 mg (10% DV)

Minerals

Potassium: 277 mg (6% DV)
Copper: 0.18 mg (20% DV)
Magnesium: 16 mg (4% DV)
Calcium: 18 mg (1% DV)
Iron: 0.3 mg (2% DV)

Mango is one of the richest fruit sources of vitamin A (as beta-carotene) and has exceptionally high copper content for a fruit.

Orange

1 medium (131g)

Macronutrients

Calories: 62 kcal
Protein: 1.2 g
Carbohydrates: 15.4 g
- Dietary Fiber: 3.1 g
- Sugars: 12.2 g
Fat: 0.2 g

Vitamins

Vitamin C: 69.7 mg (77% DV)
Folate (B9): 40 µg (10% DV)
Thiamin (B1): 0.1 mg (11% DV)
Vitamin B6: 0.1 mg (5% DV)
Vitamin A: 14 µg (2% DV)

Minerals

Calcium: 52 mg (4% DV)
Potassium: 237 mg (5% DV)
Magnesium: 13 mg (3% DV)
Phosphorus: 18 mg (1% DV)
Copper: 0.06 mg (7% DV)

Strawberries

1 cup (152g)

Macronutrients

Calories: 49 kcal
Protein: 1.0 g
Carbohydrates: 11.7 g
- Dietary Fiber: 3.0 g
- Sugars: 7.4 g
Fat: 0.5 g

Vitamins

Vitamin C: 89.4 mg (99% DV)
Folate (B9): 36 µg (9% DV)
Vitamin K: 3.7 µg (3% DV)
Vitamin B6: 0.1 mg (6% DV)
Niacin (B3): 0.6 mg (4% DV)

Minerals

Manganese: 0.6 mg (26% DV)
Potassium: 233 mg (5% DV)
Magnesium: 20 mg (5% DV)
Phosphorus: 36 mg (3% DV)
Calcium: 27 mg (2% DV)

A single cup of strawberries provides nearly 100% of the daily value for vitamin C, more than an equivalent weight of oranges.

Blueberries

1 cup (148g)

Macronutrients

Calories: 84 kcal
Protein: 1.1 g
Carbohydrates: 21.4 g
- Dietary Fiber: 3.6 g
- Sugars: 14.7 g
Fat: 0.5 g

Vitamins

Vitamin C: 14.4 mg (16% DV)
Vitamin K: 28.6 µg (24% DV)
Folate (B9): 9 µg (2% DV)
Vitamin B6: 0.1 mg (5% DV)
Vitamin E: 0.8 mg (5% DV)

Minerals

Manganese: 0.5 mg (22% DV)
Copper: 0.08 mg (9% DV)
Potassium: 114 mg (2% DV)
Calcium: 9 mg (1% DV)
Iron: 0.4 mg (2% DV)

Blueberries are exceptionally high in anthocyanins, the pigment compounds that give them their deep blue color and act as potent antioxidants. They have the highest antioxidant content of commonly eaten fruits.

Banana

1 medium (118g)

Macronutrients

Calories: 105 kcal
Protein: 1.3 g
Carbohydrates: 27.0 g
- Dietary Fiber: 3.1 g
- Sugars: 14.4 g
Fat: 0.4 g

Vitamins

Vitamin C: 10.3 mg (11% DV)
Vitamin B6: 0.4 mg (24% DV)
Folate (B9): 24 µg (6% DV)
Riboflavin (B2): 0.1 mg (7% DV)
Niacin (B3): 0.8 mg (5% DV)

Minerals

Potassium: 422 mg (9% DV)
Magnesium: 32 mg (8% DV)
Phosphorus: 26 mg (2% DV)
Copper: 0.09 mg (10% DV)
Manganese: 0.3 mg (13% DV)

Banana is one of the best dietary sources of vitamin B6 and provides more potassium per serving than most commonly eaten fruits.

Apple

1 medium (182g)

Macronutrients

Calories: 95 kcal
Protein: 0.5 g
Carbohydrates: 25.1 g
- Dietary Fiber: 4.4 g
- Sugars: 18.9 g
Fat: 0.3 g

Vitamins

Vitamin C: 8.4 mg (9% DV)
Vitamin K: 4.0 µg (3% DV)
Folate (B9): 5 µg (1% DV)
Vitamin B6: 0.1 mg (5% DV)
Vitamin A: 6 µg (1% DV)

Minerals

Potassium: 195 mg (4% DV)
Calcium: 11 mg (1% DV)
Magnesium: 9 mg (2% DV)
Phosphorus: 20 mg (2% DV)
Iron: 0.2 mg (1% DV)
Copper: 0.04 mg (5% DV)

Vegetables

Jerusalem Artichoke

1 cup sliced raw (150g)

Macronutrients

Calories: 110 kcal
Protein: 3.0 g
Carbohydrates: 26.2 g
- Dietary Fiber: 2.4 g
- Sugars: 14.4 g
Fat: 0.0 g

Vitamins

Vitamin C: 6.0 mg (7% DV)
Thiamin (B1): 0.3 mg (24% DV)
Vitamin B6: 0.1 mg (8% DV)
Folate (B9): 20 µg (5% DV)
Niacin (B3): 1.9 mg (12% DV)

Minerals

Potassium: 644 mg (14% DV)
Iron: 3.4 mg (19% DV)
Phosphorus: 117 mg (9% DV)
Copper: 0.2 mg (22% DV)
Magnesium: 25 mg (6% DV)

Jerusalem artichokes (also called sunchokes) are the most concentrated food source of inulin, a prebiotic fiber that feeds beneficial gut bacteria and has been studied for improving insulin sensitivity. Their iron content of 19% DV and copper at 22% DV are exceptionally high for a root vegetable.

Endive

1 cup raw chopped (50g)

Macronutrients

Calories: 9 kcal
Protein: 0.6 g
Carbohydrates: 1.7 g
- Dietary Fiber: 1.6 g
- Sugars: 0.1 g
Fat: 0.1 g

Vitamins

Vitamin K: 116 µg (97% DV)
Folate (B9): 71 µg (18% DV)
Vitamin A: 54 µg (6% DV)
Vitamin C: 3.2 mg (4% DV)
Riboflavin (B2): 0.04 mg (3% DV)

Minerals

Calcium: 26 mg (2% DV)
Manganese: 0.2 mg (8% DV)
Potassium: 157 mg (3% DV)
Phosphorus: 14 mg (1% DV)
Iron: 0.4 mg (2% DV)

Endive provides nearly 100% DV of vitamin K per cup and 18% DV of folate — making it one of the most folate-dense leafy greens per calorie. Its bitter flavor comes from lactucopicrin, the same compound found in radicchio, with anti-inflammatory and sleep-promoting properties.

Watercress

1 cup raw (34g)

Macronutrients

Calories: 4 kcal
Protein: 0.8 g
Carbohydrates: 0.4 g
- Dietary Fiber: 0.2 g
- Sugars: 0.1 g
Fat: 0.0 g

Vitamins

Vitamin K: 85.0 µg (71% DV)
Vitamin C: 14.6 mg (16% DV)
Vitamin A: 54 µg (6% DV)
Folate (B9): 4 µg (1% DV)
Riboflavin (B2): 0.04 mg (3% DV)

Minerals

Calcium: 41 mg (3% DV)
Manganese: 0.07 mg (3% DV)
Potassium: 112 mg (2% DV)
Phosphorus: 20 mg (2% DV)
Iron: 0.1 mg (0% DV)

Watercress has the highest nutrient density per calorie of almost any food — at only 4 calories per cup, it still provides 71% DV of vitamin K. It is also one of the richest sources of PEITC (phenethyl isothiocyanate), a glucosinolate compound researched for its cancer-protective properties.

Snow & Snap Peas

1 cup raw (98g)

Macronutrients

Calories: 41 kcal
Protein: 2.8 g
Carbohydrates: 7.4 g
- Dietary Fiber: 2.6 g
- Sugars: 3.9 g
Fat: 0.2 g

Vitamins

Vitamin C: 58.8 mg (65% DV)
Vitamin K: 34.0 µg (28% DV)
Folate (B9): 42 µg (11% DV)
Vitamin A: 54 µg (6% DV)
Vitamin B6: 0.2 mg (9% DV)

Minerals

Iron: 2.0 mg (11% DV)
Potassium: 196 mg (4% DV)
Manganese: 0.2 mg (10% DV)
Phosphorus: 66 mg (5% DV)
Magnesium: 21 mg (5% DV)

Snow and snap peas provide 65% DV of vitamin C per cup — more than many citrus fruits — along with meaningful iron (11% DV) and folate. Unlike shelled peas, the entire pod is eaten, maximizing fiber intake.

Shallot

1 oz / 28g (about 2 medium shallots)

Macronutrients

Calories: 20 kcal
Protein: 0.7 g
Carbohydrates: 4.8 g
- Dietary Fiber: 0.9 g
- Sugars: 2.2 g
Fat: 0.0 g

Vitamins

Vitamin B6: 0.1 mg (8% DV)
Folate (B9): 8 µg (2% DV)
Vitamin C: 1.5 mg (2% DV)
Thiamin (B1): 0.02 mg (2% DV)
Niacin (B3): 0.1 mg (1% DV)

Minerals

Potassium: 100 mg (2% DV)
Copper: 0.03 mg (3% DV)
Manganese: 0.07 mg (3% DV)
Phosphorus: 20 mg (2% DV)
Iron: 0.3 mg (2% DV)

Shallots contain higher concentrations of quercetin and allicin than standard onions, along with unique organosulfur compounds. Though used in small quantities, they contribute meaningful antioxidant and anti-inflammatory compounds to the diet.

Rutabaga

1 cup cubed cooked (170g)

Macronutrients

Calories: 66 kcal
Protein: 2.2 g
Carbohydrates: 14.9 g
- Dietary Fiber: 3.1 g
- Sugars: 10.6 g
Fat: 0.4 g

Vitamins

Vitamin C: 31.5 mg (35% DV)
Vitamin B6: 0.1 mg (9% DV)
Folate (B9): 29 µg (7% DV)
Thiamin (B1): 0.1 mg (10% DV)
Riboflavin (B2): 0.05 mg (4% DV)

Minerals

Potassium: 554 mg (12% DV)
Magnesium: 32 mg (8% DV)
Phosphorus: 91 mg (7% DV)
Calcium: 82 mg (6% DV)
Manganese: 0.2 mg (10% DV)

Rutabaga is a cross between turnip and wild cabbage, with a sweeter, denser flesh than turnip. It provides notably more potassium, calcium, and vitamin C than its parent turnip.

Radicchio

1 cup shredded (40g)

Macronutrients

Calories: 9 kcal
Protein: 0.6 g
Carbohydrates: 1.8 g
- Dietary Fiber: 0.4 g
- Sugars: 0.1 g
Fat: 0.1 g

Vitamins

Vitamin K: 102 µg (85% DV)
Folate (B9): 24 µg (6% DV)
Vitamin C: 3.2 mg (4% DV)
Vitamin E: 1.0 mg (7% DV)
Vitamin B6: 0.04 mg (2% DV)

Minerals

Copper: 0.2 mg (17% DV)
Zinc: 0.3 mg (3% DV)
Phosphorus: 24 mg (2% DV)
Potassium: 121 mg (3% DV)
Magnesium: 6 mg (1% DV)

Radicchio provides 85% DV of vitamin K per cup, making it one of the most concentrated sources of this vitamin per calorie of any vegetable. Its bitter flavor comes from inulin and lactucopicrin, compounds with prebiotic and anti-inflammatory properties.

Okra

1 cup raw sliced (100g)

Macronutrients

Calories: 33 kcal
Protein: 1.9 g
Carbohydrates: 7.5 g
- Dietary Fiber: 3.2 g
- Sugars: 1.5 g
Fat: 0.2 g

Vitamins

Vitamin C: 23.0 mg (26% DV)
Vitamin K: 53.0 µg (44% DV)
Folate (B9): 88 µg (22% DV)
Vitamin B6: 0.2 mg (12% DV)
Thiamin (B1): 0.2 mg (15% DV)

Minerals

Magnesium: 57 mg (14% DV)
Manganese: 0.3 mg (14% DV)
Calcium: 82 mg (6% DV)
Potassium: 299 mg (6% DV)
Phosphorus: 61 mg (5% DV)

Okra is one of the best vegetable sources of folate at 22% DV per raw cup. Its vitamin K content of 44% DV per cup is high even among green vegetables. The mucilaginous fiber (mucilage) in okra is also being studied for its ability to lower cholesterol and blood sugar.

Kohlrabi

1 cup raw sliced (135g)

Macronutrients

Calories: 36 kcal
Protein: 2.3 g
Carbohydrates: 8.4 g
- Dietary Fiber: 4.9 g
- Sugars: 3.7 g
Fat: 0.1 g

Vitamins

Vitamin C: 83.7 mg (93% DV)
Vitamin B6: 0.2 mg (13% DV)
Folate (B9): 22 µg (6% DV)
Thiamin (B1): 0.07 mg (6% DV)
Riboflavin (B2): 0.02 mg (2% DV)

Minerals

Potassium: 473 mg (10% DV)
Copper: 0.2 mg (18% DV)
Manganese: 0.2 mg (8% DV)
Phosphorus: 62 mg (5% DV)
Magnesium: 25 mg (6% DV)

Kohlrabi provides 93% DV of vitamin C per raw cup — comparable to bell pepper and significantly more than broccoli. It belongs to the same brassica family as cabbage, broccoli, and kale and contains the same glucosinolate compounds linked to cancer-protective properties.

Jicama

1 cup sliced raw (120g)

Macronutrients

Calories: 49 kcal
Protein: 0.9 g
Carbohydrates: 11.4 g
- Dietary Fiber: 6.4 g
- Sugars: 2.4 g
Fat: 0.1 g

Vitamins

Vitamin C: 26.3 mg (29% DV)
Folate (B9): 14 µg (4% DV)
Vitamin E: 0.6 mg (4% DV)
Vitamin B6: 0.1 mg (4% DV)
Thiamin (B1): 0.02 mg (2% DV)

Minerals

Potassium: 195 mg (4% DV)
Iron: 0.8 mg (4% DV)
Magnesium: 14 mg (3% DV)
Calcium: 14 mg (1% DV)
Phosphorus: 22 mg (2% DV)

Jicama is exceptionally high in inulin, a prebiotic fiber that feeds beneficial gut bacteria. Despite its starchy texture, it has a low glycemic index and only 49 calories per cup, making it one of the most gut-friendly starchy vegetables.

Acorn Squash

1 cup cubed cooked (205g)

Macronutrients

Calories: 115 kcal
Protein: 2.3 g
Carbohydrates: 29.9 g
- Dietary Fiber: 9.0 g
- Sugars: 0 g
Fat: 0.3 g

Vitamins

Vitamin C: 22.4 mg (25% DV)
Vitamin B6: 0.4 mg (23% DV)
Thiamin (B1): 0.3 mg (26% DV)
Folate (B9): 39 µg (10% DV)
Vitamin A: 44 µg (5% DV)

Minerals

Potassium: 896 mg (19% DV)
Magnesium: 88 mg (21% DV)
Manganese: 0.5 mg (20% DV)
Iron: 1.9 mg (11% DV)
Phosphorus: 90 mg (7% DV)

Acorn squash has one of the highest fiber contents among winter squashes at 9g per cup cooked, and its potassium at 19% DV is notably higher than most other squash varieties.

Fennel

1 cup sliced (87g)

Macronutrients

Calories: 27 kcal
Protein: 1.1 g
Carbohydrates: 6.3 g
- Dietary Fiber: 2.7 g
- Sugars: 0 g
Fat: 0.2 g

Vitamins

Vitamin C: 10.4 mg (12% DV)
Folate (B9): 23 µg (6% DV)
Vitamin K: 8.1 µg (7% DV)
Vitamin B6: 0.04 mg (2% DV)
Niacin (B3): 0.6 mg (4% DV)

Minerals

Potassium: 360 mg (8% DV)
Manganese: 0.2 mg (8% DV)
Calcium: 43 mg (3% DV)
Phosphorus: 44 mg (3% DV)
Magnesium: 15 mg (4% DV)

Parsnip

1 cup sliced cooked (156g)

Macronutrients

Calories: 111 kcal
Protein: 1.8 g
Carbohydrates: 26.5 g
- Dietary Fiber: 5.6 g
- Sugars: 7.1 g
Fat: 0.5 g

Vitamins

Vitamin C: 22.6 mg (25% DV)
Folate (B9): 91 µg (23% DV)
Vitamin K: 1.6 µg (1% DV)
Thiamin (B1): 0.1 mg (10% DV)
Vitamin B6: 0.1 mg (7% DV)

Minerals

Potassium: 572 mg (12% DV)
Manganese: 0.7 mg (29% DV)
Phosphorus: 95 mg (8% DV)
Magnesium: 45 mg (11% DV)
Copper: 0.2 mg (18% DV)

Parsnip has an unusually high folate content for a root vegetable at 23% DV per cup, alongside excellent potassium and manganese levels.

Turnip

1 cup cubed cooked (156g)

Macronutrients

Calories: 34 kcal
Protein: 1.1 g
Carbohydrates: 7.9 g
- Dietary Fiber: 3.1 g
- Sugars: 4.7 g
Fat: 0.1 g

Vitamins

Vitamin C: 18.1 mg (20% DV)
Folate (B9): 14 µg (4% DV)
Vitamin B6: 0.1 mg (6% DV)
Vitamin K: 0.2 µg (0% DV)
Thiamin (B1): 0.04 mg (4% DV)

Minerals

Potassium: 276 mg (6% DV)
Calcium: 51 mg (4% DV)
Phosphorus: 35 mg (3% DV)
Magnesium: 14 mg (3% DV)
Manganese: 0.1 mg (5% DV)

Bok Choy

1 cup shredded (70g)

Macronutrients

Calories: 9 kcal
Protein: 1.1 g
Carbohydrates: 1.5 g
- Dietary Fiber: 0.7 g
- Sugars: 0.8 g
Fat: 0.1 g

Vitamins

Vitamin K: 57.8 µg (48% DV)
Vitamin A: 156 µg (17% DV)
Vitamin C: 31.5 mg (35% DV)
Folate (B9): 46 µg (12% DV)
Vitamin B6: 0.1 mg (7% DV)

Minerals

Calcium: 74 mg (6% DV)
Potassium: 176 mg (4% DV)
Manganese: 0.1 mg (5% DV)
Iron: 0.6 mg (3% DV)
Phosphorus: 26 mg (2% DV)

Collard Greens

1 cup cooked (190g)

Macronutrients

Calories: 63 kcal
Protein: 5.1 g
Carbohydrates: 11.0 g
- Dietary Fiber: 7.8 g
- Sugars: 1.4 g
Fat: 1.4 g

Vitamins

Vitamin K: 1059 µg (882% DV)
Vitamin A: 386 µg (43% DV)
Folate (B9): 177 µg (44% DV)
Vitamin C: 34.6 mg (38% DV)
Vitamin B6: 0.2 mg (14% DV)

Minerals

Calcium: 357 mg (27% DV)
Manganese: 1.1 mg (47% DV)
Iron: 2.2 mg (12% DV)
Magnesium: 40 mg (10% DV)
Potassium: 222 mg (5% DV)

Cooked collard greens provide an extraordinary 882% of the daily value for vitamin K and 27% DV for calcium, making them one of the most nutrient-dense leafy greens available. The calcium content rivals dairy products.

Swiss Chard

1 cup raw (36g)

Macronutrients

Calories: 7 kcal
Protein: 0.7 g
Carbohydrates: 1.4 g
- Dietary Fiber: 0.6 g
- Sugars: 0.4 g
Fat: 0.1 g

Vitamins

Vitamin K: 298 µg (248% DV)
Vitamin A: 110 µg (12% DV)
Vitamin C: 10.8 mg (12% DV)
Vitamin E: 1.7 mg (11% DV)
Folate (B9): 5 µg (1% DV)

Minerals

Magnesium: 29 mg (7% DV)
Potassium: 136 mg (3% DV)
Iron: 0.6 mg (4% DV)
Manganese: 0.1 mg (6% DV)
Copper: 0.07 mg (7% DV)

Swiss chard provides 248% of the daily value for vitamin K per raw cup, making it one of the highest vitamin K vegetables available alongside kale.

Arugula

1 cup (20g)

Macronutrients

Calories: 5 kcal
Protein: 0.5 g
Carbohydrates: 0.7 g
- Dietary Fiber: 0.3 g
- Sugars: 0.4 g
Fat: 0.1 g

Vitamins

Vitamin K: 21.8 µg (18% DV)
Vitamin A: 24 µg (3% DV)
Folate (B9): 19 µg (5% DV)
Vitamin C: 3.0 mg (3% DV)
Riboflavin (B2): 0.02 mg (2% DV)

Minerals

Calcium: 32 mg (2% DV)
Potassium: 74 mg (2% DV)
Manganese: 0.05 mg (2% DV)
Magnesium: 9 mg (2% DV)
Iron: 0.3 mg (1% DV)

Pumpkin

1 cup cooked (245g)

Macronutrients

Calories: 49 kcal
Protein: 1.8 g
Carbohydrates: 12.0 g
- Dietary Fiber: 2.7 g
- Sugars: 5.1 g
Fat: 0.2 g

Vitamins

Vitamin A: 705 µg (78% DV)
Vitamin C: 11.5 mg (13% DV)
Vitamin E: 2.0 mg (13% DV)
Riboflavin (B2): 0.2 mg (14% DV)
Folate (B9): 21 µg (5% DV)

Minerals

Potassium: 564 mg (12% DV)
Copper: 0.2 mg (19% DV)
Manganese: 0.2 mg (11% DV)
Iron: 1.4 mg (8% DV)
Phosphorus: 74 mg (6% DV)

Artichoke

1 medium cooked (120g)

Macronutrients

Calories: 64 kcal
Protein: 3.5 g
Carbohydrates: 14.4 g
- Dietary Fiber: 6.5 g
- Sugars: 1.3 g
Fat: 0.2 g

Vitamins

Folate (B9): 107 µg (27% DV)
Vitamin C: 12.0 mg (13% DV)
Vitamin K: 18.5 µg (15% DV)
Thiamin (B1): 0.1 mg (8% DV)
Niacin (B3): 1.3 mg (8% DV)

Minerals

Copper: 0.3 mg (30% DV)
Manganese: 0.3 mg (15% DV)
Magnesium: 50 mg (12% DV)
Phosphorus: 103 mg (8% DV)
Potassium: 474 mg (10% DV)

Artichokes are the highest folate vegetable alongside asparagus, and one of the richest vegetable sources of dietary inulin, a prebiotic fiber that selectively nourishes beneficial gut bacteria.

Radish

1 cup sliced (116g)

Macronutrients

Calories: 19 kcal
Protein: 0.8 g
Carbohydrates: 3.9 g
- Dietary Fiber: 1.9 g
- Sugars: 2.2 g
Fat: 0.1 g

Vitamins

Vitamin C: 17.2 mg (19% DV)
Folate (B9): 29 µg (7% DV)
Vitamin B6: 0.07 mg (4% DV)
Vitamin K: 1.3 µg (1% DV)
Riboflavin (B2): 0.04 mg (3% DV)

Minerals

Potassium: 270 mg (6% DV)
Copper: 0.07 mg (7% DV)
Calcium: 29 mg (2% DV)
Manganese: 0.07 mg (3% DV)
Iron: 0.4 mg (2% DV)

Leek

1 cup chopped (89g)

Macronutrients

Calories: 54 kcal
Protein: 1.3 g
Carbohydrates: 12.6 g
- Dietary Fiber: 1.6 g
- Sugars: 3.5 g
Fat: 0.3 g

Vitamins

Vitamin K: 42.6 µg (35% DV)
Folate (B9): 57 µg (14% DV)
Vitamin C: 10.7 mg (12% DV)
Vitamin A: 74 µg (8% DV)
Vitamin B6: 0.2 mg (12% DV)

Minerals

Manganese: 0.3 mg (14% DV)
Iron: 1.9 mg (11% DV)
Copper: 0.1 mg (12% DV)
Potassium: 160 mg (3% DV)
Calcium: 53 mg (4% DV)

Cabbage

1 cup chopped (89g)

Macronutrients

Calories: 22 kcal
Protein: 1.1 g
Carbohydrates: 5.2 g
- Dietary Fiber: 2.2 g
- Sugars: 2.9 g
Fat: 0.1 g

Vitamins

Vitamin K: 67.6 µg (56% DV)
Vitamin C: 32.6 mg (36% DV)
Folate (B9): 38 µg (10% DV)
Vitamin B6: 0.1 mg (9% DV)
Thiamin (B1): 0.07 mg (6% DV)

Minerals

Manganese: 0.2 mg (8% DV)
Potassium: 151 mg (3% DV)
Calcium: 36 mg (3% DV)
Magnesium: 12 mg (3% DV)
Iron: 0.4 mg (2% DV)

Eggplant

1 cup cubed cooked (99g)

Macronutrients

Calories: 35 kcal
Protein: 0.8 g
Carbohydrates: 8.6 g
- Dietary Fiber: 2.5 g
- Sugars: 3.4 g
Fat: 0.2 g

Vitamins

Folate (B9): 14 µg (3% DV)
Vitamin K: 2.9 µg (2% DV)
Vitamin B6: 0.09 mg (5% DV)
Thiamin (B1): 0.08 mg (7% DV)
Niacin (B3): 0.6 mg (4% DV)

Minerals

Potassium: 123 mg (3% DV)
Manganese: 0.2 mg (9% DV)
Copper: 0.06 mg (6% DV)
Magnesium: 11 mg (3% DV)
Phosphorus: 22 mg (2% DV)

Mushrooms

1 cup sliced (96g)

Macronutrients

Calories: 21 kcal
Protein: 3.0 g
Carbohydrates: 3.1 g
- Dietary Fiber: 1.0 g
- Sugars: 1.9 g
Fat: 0.3 g

Vitamins

Riboflavin (B2): 0.3 mg (27% DV)
Niacin (B3): 3.5 mg (22% DV)
Pantothenic Acid (B5): 1.5 mg (30% DV)
Folate (B9): 14 µg (4% DV)
Vitamin D: 0.2 µg (1% DV) when UV-exposed, much higher

Minerals

Selenium: 9.3 µg (17% DV)
Copper: 0.3 mg (30% DV)
Phosphorus: 82 mg (7% DV)
Potassium: 305 mg (6% DV)
Zinc: 0.5 mg (5% DV)

Mushrooms are the only plant food that naturally produces vitamin D when exposed to UV light, and one of the few non-animal sources of selenium. They also have the highest copper content of common vegetables.

Butternut Squash

1 cup cubed cooked (205g)

Macronutrients

Calories: 82 kcal
Protein: 1.8 g
Carbohydrates: 21.5 g
- Dietary Fiber: 6.6 g
- Sugars: 4.1 g
Fat: 0.2 g

Vitamins

Vitamin A: 1144 µg (127% DV)
Vitamin C: 31.0 mg (34% DV)
Vitamin B6: 0.3 mg (18% DV)
Folate (B9): 39 µg (10% DV)
Thiamin (B1): 0.1 mg (12% DV)

Minerals

Potassium: 582 mg (12% DV)
Manganese: 0.3 mg (14% DV)
Magnesium: 59 mg (14% DV)
Calcium: 84 mg (6% DV)
Iron: 1.2 mg (7% DV)

Butternut squash provides 127% of the daily value for vitamin A per cup, more than any common vegetable except sweet potato. Its high potassium and magnesium also make it nutritionally distinguished among squashes.

Beets

1 cup cooked (170g)

Macronutrients

Calories: 75 kcal
Protein: 2.9 g
Carbohydrates: 17.0 g
- Dietary Fiber: 3.4 g
- Sugars: 13.5 g
Fat: 0.3 g

Vitamins

Folate (B9): 136 µg (34% DV)
Vitamin C: 6.7 mg (7% DV)
Vitamin B6: 0.1 mg (8% DV)
Thiamin (B1): 0.05 mg (4% DV)
Riboflavin (B2): 0.06 mg (5% DV)

Minerals

Manganese: 0.6 mg (27% DV)
Potassium: 518 mg (11% DV)
Copper: 0.1 mg (14% DV)
Magnesium: 39 mg (9% DV)
Phosphorus: 64 mg (5% DV)

Beets are one of the richest vegetable sources of dietary nitrates, which the body converts to nitric oxide, a compound that dilates blood vessels and can lower blood pressure.

Corn

1 cup (154g)

Macronutrients

Calories: 132 kcal
Protein: 4.9 g
Carbohydrates: 29.0 g
- Dietary Fiber: 3.3 g
- Sugars: 6.3 g
Fat: 1.8 g

Vitamins

Thiamin (B1): 0.3 mg (24% DV)
Folate (B9): 76 µg (19% DV)
Niacin (B3): 2.5 mg (16% DV)
Vitamin C: 11.5 mg (13% DV)
Pantothenic Acid (B5): 0.8 mg (17% DV)

Minerals

Phosphorus: 137 mg (11% DV)
Manganese: 0.2 mg (10% DV)
Potassium: 325 mg (7% DV)
Magnesium: 37 mg (9% DV)
Zinc: 0.9 mg (8% DV)

Peas

1 cup (145g)

Macronutrients

Calories: 117 kcal
Protein: 7.9 g
Carbohydrates: 21.0 g
- Dietary Fiber: 7.4 g
- Sugars: 8.2 g
Fat: 0.6 g

Vitamins

Vitamin K: 35.9 µg (30% DV)
Vitamin C: 22.7 mg (25% DV)
Folate (B9): 101 µg (25% DV)
Thiamin (B1): 0.4 mg (32% DV)
Vitamin A: 55 µg (6% DV)

Minerals

Manganese: 0.6 mg (27% DV)
Phosphorus: 157 mg (13% DV)
Potassium: 354 mg (8% DV)
Iron: 2.5 mg (14% DV)
Magnesium: 48 mg (11% DV)

Peas are exceptional among vegetables for their protein content at nearly 8g per cup, and one of the few vegetables with significant thiamin levels at 32% DV.

Green Beans

1 cup (110g)

Macronutrients

Calories: 34 kcal
Protein: 2.0 g
Carbohydrates: 7.9 g
- Dietary Fiber: 3.7 g
- Sugars: 1.6 g
Fat: 0.1 g

Vitamins

Vitamin K: 43.3 µg (36% DV)
Vitamin C: 18.8 mg (21% DV)
Folate (B9): 37 µg (9% DV)
Vitamin A: 35 µg (4% DV)
Vitamin B6: 0.1 mg (7% DV)

Minerals

Manganese: 0.2 mg (11% DV)
Potassium: 209 mg (4% DV)
Iron: 1.0 mg (6% DV)
Magnesium: 25 mg (6% DV)
Calcium: 37 mg (3% DV)

Asparagus

1 cup (134g)

Macronutrients

Calories: 27 kcal
Protein: 3.0 g
Carbohydrates: 5.2 g
- Dietary Fiber: 2.8 g
- Sugars: 2.5 g
Fat: 0.2 g

Vitamins

Folate (B9): 70 µg (18% DV)
Vitamin K: 55.7 µg (46% DV)
Vitamin C: 13.5 mg (15% DV)
Vitamin A: 50 µg (6% DV)
Thiamin (B1): 0.2 mg (17% DV)

Minerals

Copper: 0.3 mg (30% DV)
Phosphorus: 70 mg (6% DV)
Potassium: 271 mg (6% DV)
Manganese: 0.2 mg (10% DV)
Iron: 2.9 mg (16% DV)

Asparagus has the highest copper content of common vegetables at 30% DV per cup, and is also a notable source of inulin, a prebiotic fiber that feeds beneficial gut bacteria.

Celery

1 cup chopped (101g)

Macronutrients

Calories: 16 kcal
Protein: 0.7 g
Carbohydrates: 3.5 g
- Dietary Fiber: 1.8 g
- Sugars: 1.8 g
Fat: 0.2 g

Vitamins

Vitamin K: 29.6 µg (25% DV)
Folate (B9): 36 µg (9% DV)
Vitamin A: 22 µg (2% DV)
Vitamin C: 3.1 mg (3% DV)
Vitamin B6: 0.1 mg (5% DV)

Minerals

Potassium: 263 mg (6% DV)
Manganese: 0.1 mg (5% DV)
Calcium: 40 mg (3% DV)
Phosphorus: 24 mg (2% DV)
Magnesium: 11 mg (3% DV)

Cucumber

1 cup sliced (119g)

Macronutrients

Calories: 16 kcal
Protein: 0.7 g
Carbohydrates: 3.8 g
- Dietary Fiber: 0.5 g
- Sugars: 1.7 g
Fat: 0.1 g

Vitamins

Vitamin K: 17.1 µg (14% DV)
Vitamin C: 2.9 mg (3% DV)
Folate (B9): 7 µg (2% DV)
Vitamin B6: 0.04 mg (2% DV)
Pantothenic Acid (B5): 0.3 mg (5% DV)

Minerals

Potassium: 193 mg (4% DV)
Manganese: 0.08 mg (3% DV)
Phosphorus: 24 mg (2% DV)
Magnesium: 13 mg (3% DV)
Calcium: 16 mg (1% DV)

Onion

1 medium (110g)

Macronutrients

Calories: 44 kcal
Protein: 1.2 g
Carbohydrates: 10.3 g
- Dietary Fiber: 1.9 g
- Sugars: 4.7 g
Fat: 0.1 g

Vitamins

Vitamin C: 7.4 mg (8% DV)
Folate (B9): 19 µg (5% DV)
Vitamin B6: 0.1 mg (9% DV)
Thiamin (B1): 0.05 mg (4% DV)
Vitamin K: 0.4 µg (0% DV)

Minerals

Potassium: 161 mg (3% DV)
Manganese: 0.1 mg (7% DV)
Phosphorus: 33 mg (3% DV)
Calcium: 23 mg (2% DV)
Copper: 0.06 mg (6% DV)

Garlic

3 cloves (9g)

Macronutrients

Calories: 13 kcal
Protein: 0.6 g
Carbohydrates: 3.0 g
- Dietary Fiber: 0.2 g
- Sugars: 0.1 g
Fat: 0.0 g

Vitamins

Vitamin B6: 0.1 mg (7% DV)
Vitamin C: 2.8 mg (3% DV)
Thiamin (B1): 0.02 mg (2% DV)
Folate (B9): 1 µg (0% DV)
Niacin (B3): 0.1 mg (1% DV)

Minerals

Manganese: 0.2 mg (8% DV)
Selenium: 1.3 µg (2% DV)
Phosphorus: 14 mg (1% DV)
Calcium: 16 mg (1% DV)
Copper: 0.03 mg (3% DV)

Garlic's nutritional value is modest at typical serving sizes, but it contains allicin, a sulfur compound formed when garlic is crushed or chopped that has no equivalent in other vegetables.

Zucchini

1 cup sliced (124g)

Macronutrients

Calories: 21 kcal
Protein: 1.5 g
Carbohydrates: 3.9 g
- Dietary Fiber: 1.2 g
- Sugars: 3.1 g
Fat: 0.4 g

Vitamins

Vitamin C: 22.1 mg (25% DV)
Vitamin B6: 0.2 mg (14% DV)
Folate (B9): 36 µg (9% DV)
Vitamin K: 4.7 µg (4% DV)
Riboflavin (B2): 0.1 mg (8% DV)

Minerals

Potassium: 325 mg (7% DV)
Manganese: 0.2 mg (9% DV)
Phosphorus: 47 mg (4% DV)
Magnesium: 21 mg (5% DV)
Copper: 0.07 mg (8% DV)

Brussels Sprouts

1 cup (88g)

Macronutrients

Calories: 38 kcal
Protein: 3.0 g
Carbohydrates: 7.9 g
- Dietary Fiber: 3.3 g
- Sugars: 1.9 g
Fat: 0.3 g

Vitamins

Vitamin K: 156 µg (130% DV)
Vitamin C: 74.8 mg (83% DV)
Folate (B9): 53 µg (13% DV)
Vitamin A: 20 µg (2% DV)
Vitamin B6: 0.2 mg (12% DV)

Minerals

Manganese: 0.3 mg (12% DV)
Potassium: 342 mg (7% DV)
Phosphorus: 61 mg (5% DV)
Magnesium: 20 mg (5% DV)
Iron: 1.2 mg (7% DV)

Cauliflower

1 cup chopped (107g)

Macronutrients

Calories: 27 kcal
Protein: 2.1 g
Carbohydrates: 5.3 g
- Dietary Fiber: 2.1 g
- Sugars: 2.0 g
Fat: 0.3 g

Vitamins

Vitamin C: 51.6 mg (57% DV)
Vitamin K: 16.6 µg (14% DV)
Folate (B9): 57 µg (14% DV)
Vitamin B6: 0.2 mg (12% DV)
Pantothenic Acid (B5): 0.7 mg (13% DV)

Minerals

Potassium: 320 mg (7% DV)
Manganese: 0.2 mg (8% DV)
Phosphorus: 47 mg (4% DV)
Magnesium: 15 mg (4% DV)
Iron: 0.4 mg (2% DV)

Tomato

1 medium (123g)

Macronutrients

Calories: 22 kcal
Protein: 1.1 g
Carbohydrates: 4.8 g
- Dietary Fiber: 1.5 g
- Sugars: 3.2 g
Fat: 0.2 g

Vitamins

Vitamin C: 17.1 mg (19% DV)
Vitamin K: 9.7 µg (8% DV)
Vitamin A: 75 µg (8% DV)
Folate (B9): 18 µg (5% DV)
Vitamin B6: 0.1 mg (7% DV)

Minerals

Potassium: 292 mg (6% DV)
Manganese: 0.1 mg (6% DV)
Phosphorus: 30 mg (2% DV)
Magnesium: 11 mg (3% DV)
Copper: 0.07 mg (8% DV)

Tomatoes are the primary dietary source of lycopene, a carotenoid antioxidant that becomes more bioavailable when tomatoes are cooked or processed rather than eaten raw.

Bell Pepper

1 medium red (119g)

Macronutrients

Calories: 37 kcal
Protein: 1.2 g
Carbohydrates: 7.2 g
- Dietary Fiber: 2.5 g
- Sugars: 5.0 g
Fat: 0.4 g

Vitamins

Vitamin C: 190.3 mg (211% DV)
Vitamin A: 234 µg (26% DV)
Vitamin B6: 0.4 mg (22% DV)
Folate (B9): 55 µg (14% DV)
Vitamin K: 4.9 µg (4% DV)

Minerals

Potassium: 251 mg (5% DV)
Manganese: 0.1 mg (5% DV)
Phosphorus: 31 mg (2% DV)
Magnesium: 12 mg (3% DV)
Iron: 0.5 mg (3% DV)

Red bell pepper has more vitamin C than any other commonly eaten vegetable at 211% DV per medium pepper, more than twice the vitamin C in an equivalent weight of orange.

Carrot

1 medium (61g)

Macronutrients

Calories: 25 kcal
Protein: 0.6 g
Carbohydrates: 5.8 g
- Dietary Fiber: 1.7 g
- Sugars: 2.9 g
Fat: 0.1 g

Vitamins

Vitamin A: 509 µg (57% DV)
Vitamin K: 8.1 µg (7% DV)
Vitamin B6: 0.1 mg (5% DV)
Folate (B9): 12 µg (3% DV)
Vitamin C: 3.6 mg (4% DV)

Minerals

Potassium: 195 mg (4% DV)
Manganese: 0.1 mg (4% DV)
Phosphorus: 21 mg (2% DV)
Calcium: 20 mg (2% DV)
Magnesium: 7 mg (2% DV)

Sweet Potato

1 medium baked (114g)

Macronutrients

Calories: 103 kcal
Protein: 2.3 g
Carbohydrates: 23.6 g
- Dietary Fiber: 3.8 g
- Sugars: 7.4 g
Fat: 0.1 g

Vitamins

Vitamin A: 961 µg (107% DV)
Vitamin B6: 0.3 mg (18% DV)
Vitamin C: 22.3 mg (25% DV)
Pantothenic Acid (B5): 0.9 mg (19% DV)
Thiamin (B1): 0.1 mg (9% DV)

Minerals

Potassium: 542 mg (12% DV)
Manganese: 0.3 mg (15% DV)
Copper: 0.16 mg (18% DV)
Magnesium: 31 mg (7% DV)
Phosphorus: 62 mg (5% DV)

Sweet potato is the single richest vegetable source of vitamin A, providing 107% of the daily value per medium baked potato from its beta-carotene content.

Kale

1 cup chopped (67g)

Macronutrients

Calories: 33 kcal
Protein: 2.2 g
Carbohydrates: 6.7 g
- Dietary Fiber: 1.3 g
- Sugars: 1.7 g
Fat: 0.5 g

Vitamins

Vitamin K: 547 µg (456% DV)
Vitamin C: 80.4 mg (89% DV)
Vitamin A: 206 µg (23% DV)
Folate (B9): 19 µg (5% DV)
Vitamin B6: 0.2 mg (11% DV)

Minerals

Manganese: 0.5 mg (24% DV)
Copper: 0.2 mg (22% DV)
Calcium: 101 mg (8% DV)
Potassium: 299 mg (6% DV)
Magnesium: 23 mg (5% DV)

Kale contains 456% of the daily value for vitamin K per cup, more than any other commonly eaten vegetable. It is also one of the few vegetables with meaningful calcium content.

Spinach

1 cup raw (30g)

Macronutrients

Calories: 7 kcal
Protein: 0.9 g
Carbohydrates: 1.1 g
- Dietary Fiber: 0.7 g
- Sugars: 0.1 g
Fat: 0.1 g

Vitamins

Vitamin K: 145 µg (121% DV)
Vitamin A: 141 µg (16% DV)
Folate (B9): 58 µg (15% DV)
Vitamin C: 8.4 mg (9% DV)
Vitamin E: 0.6 mg (4% DV)

Minerals

Iron: 0.8 mg (5% DV)
Manganese: 0.3 mg (13% DV)
Magnesium: 24 mg (6% DV)
Potassium: 167 mg (4% DV)
Calcium: 30 mg (2% DV)

A single cup of raw spinach exceeds the daily value for vitamin K, making it one of the most concentrated sources of this nutrient among all vegetables.

Broccoli

1 cup chopped (91g)

Macronutrients

Calories: 31 kcal
Protein: 2.6 g
Carbohydrates: 6.0 g
- Dietary Fiber: 2.4 g
- Sugars: 1.5 g
Fat: 0.3 g

Vitamins

Vitamin C: 81.2 mg (90% DV)
Vitamin K: 92.5 µg (77% DV)
Folate (B9): 57 µg (14% DV)
Vitamin A: 31 µg (3% DV)
Vitamin B6: 0.2 mg (10% DV)

Minerals

Potassium: 288 mg (6% DV)
Manganese: 0.2 mg (10% DV)
Phosphorus: 66 mg (5% DV)
Magnesium: 19 mg (5% DV)
Calcium: 43 mg (3% DV)

Broccoli is one of the highest vitamin K vegetables, providing 77% of the daily value per cup. It also contains sulforaphane, a sulfur compound concentrated in the florets that is unique to cruciferous vegetables.