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Carbohydrates in Fruit and Vegetables

Health Conscious? On the Atkin's Diet? Or, are you a diabetic? Whatever the reason for the interest, gardeners are asking about the carbohydrate content of their favorite fruits and vegetables.While in general, vegetables are low in carbohydrates, you may find a few surprises in the list below.

Important Note: The carbohydrate values below are for plain vegetables without anything added to them. For example, adding brown sugar to make candied carrots results in a much higher carbohydrate count than displayed in the list below. 

Description, Portion Size, # Carbohydrates (in grams)
Artichokes, (globe or french), cooked, boiled, drained, without salt 168 1 cup 18.782
Artichokes, (globe or french), cooked, boiled, drained, without salt 120 1 medium 13.416
Asparagus, canned, drained solids 72 4 spears 1.771
Asparagus, cooked, boiled, drained 60 4 spears 2.466
Asparagus, frozen, cooked, boiled, drained, without salt 180 1 c. 3.456
Asparagus, frozen, cooked, boiled, drained, without salt 60 4 spears 1.152
Beans, baked, canned, plain or vegetarian 254 1 c. 52.121
Beans, baked, canned, with franks 259 1 cup 39.860
Beans, baked, canned, with pork and sweet sauce 253 1 cup 53.079
Beans, baked, canned, with pork and tomato sauce 253 1 c. 49.057
Beans, black, mature seeds, cooked, boiled, without salt 172 1 cup 40.781
Beans, great northern, mature seeds, cooked, boiled, without salt 177 1 cup 37.329
Beans, kidney, red, mature seeds, canned 256 1 cup 39.910
Beans, kidney, red, mature seeds, cooked, boiled, without salt 177 1 cup 40.356
Beans, navy, mature seeds, cooked, boiled, without salt 182 1 cup 47.884
Beans, pinto, mature seeds, cooked, boiled, without salt 171 1 cup 42.494
Beans, snap, green, canned, regular pack, drained solids 135 1 cup 6.075
Beans, snap, green, cooked, boiled, drained, without salt 125 1 cup 9.850
Beans, snap, green, frozen, cooked, boiled, drained without salt 135 1 cup 8.708
Beans, snap, yellow, canned, regular pack, drained solids 135 1 c. 6.075
Beans, snap, yellow, cooked, boiled, drained, without salt 125 1 cup 9.850
Beans, snap, yellow, frozen, cooked, boiled, drained, without salt 135 1 cup 8.708
Beans, white, mature seeds, canned 262 1 cup 57.483
Beets, canned, drained solids 170 1 cup 12.257
Beets, canned, drained solids 24 1 beet 1.730
Beets, cooked, boiled, drained 50 1 beet 4.980
Beets, cooked, boiled, drained 170 1 cup 16.932
Broccoli, cooked, boiled, drained, without salt 156 1 cup 11.201
Broccoli, cooked, boiled, drained, without salt 37 1 spear 2.657
Broccoli, flower clusters, raw 11 1 floweret 0.576
Broccoli, frozen, chopped, cooked, boiled, drained, without salt 184 1 cup 9.844
Broccoli, raw 88 1 cup 5.843
Broccoli, raw 31 1 spear 2.058
Brussels sprouts, cooked, boiled, drained, without salt 156 1 cup 11.076
Brussels sprouts, frozen, cooked, boiled, drained, without salt 155 1 cup 12.896
Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt 170 1 cup 3.026
Cabbage, chinese (pe-tsai), cooked, boiled, drained, without salt 119 1 cup 2.868
Cabbage, cooked, boiled, drained, without salt 150 1 cup 6.690
Cabbage, raw 70 1 cup 3.906
Cabbage, red, raw 70 1 cup 5.159
Cabbage, savoy, raw 70 1 cup 4.270
Carrot juice, canned 236 1 cup 21.924
Carrots, baby, raw 10 1 medium 0.824
Carrots, canned, regular pack, drained solids 146 1 cup 8.088
Carrots, cooked, boiled, drained, without salt 156 1 cup 12.823
Carrots, frozen, cooked, boiled, drained, without salt 146 1 cup 11.286
Carrots, raw 72 1 carrot 6.898
Carrots, raw 110 1 cup 10.538
Cauliflower, cooked, boiled, drained, without salt 124 1 cup 5.096
Cauliflower, cooked, boiled, drained, without salt 54 3 flowerets 2.219
Cauliflower, frozen, cooked, boiled, drained, without salt 180 1 cup 6.750
Cauliflower, raw 100 1 cup 5.300
Cauliflower, raw 13 1 floweret 0.689
Celery, cooked, boiled, drained, without salt 37.5 1 stalk 1.504
Celery, cooked, boiled, drained, without salt 150 1 cup 6.015
Celery, raw 40 1 stalk 1.188
Celery, raw 120 1 cup 3.564
Chives, raw 3 1 tbsp 0.131
Coffee, brewed from grounds, prepared with tap water 178 6 fl oz 0.000
Coffee, brewed, espresso, restaurant-prepared 60 2 fl oz 0.918
Coffee, instant, regular, prepared with water 179 6 fl oz 0.609
Collards, cooked, boiled, drained, without salt 190 1 cups 9.329
Collards, frozen, chopped, cooked, boiled, drained, without salt 170 1 cup 12.087
Corn, sweet, white, cooked, boiled, drained, without salt 77 1 ear 19.335
Corn, sweet, yellow, canned, cream style, regular pack 256 1 cup 46.413
Corn, sweet, yellow, canned, vacuum pack, regular pack 210 1 c. 40.824
Corn, sweet, yellow, cooked, boiled, drained, without salt 77 1 ear 19.335
Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained,without salt 1 cup 31.652
Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained,without salt 1 ear 14.068
Cowpeas (Blackeyes), immature seeds, cooked, boiled, drained,without salt 165 1 cup 33.528
Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt 170 1 cup 40.392
Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned, plain 240 1 cup 32.712
Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt 172 1 cup 35.707
Dandelion greens, cooked, boiled, drained, without salt 105 1 cup 6.720
Dill weed, fresh 1 5 sprigs 0.070
Endive, raw 50 1 cup 1.675
Horseradish, prepared 5 1 tsp 0.565
Jerusalem-artichokes, raw 150 1 cup 26.160
Kale, cooked, boiled, drained, without salt 130 1 cup 7.319
Kale, frozen, cooked, boiled, drained, without salt 130 1 cup 6.799
Kohlrabi, cooked, boiled, drained, without salt 165 1 cup 11.039
Lentils, mature seeds, cooked, boiled, without salt 198 1 cup 39.857
Lettuce, butterhead (includes boston and bibb types), raw 163 1 head 3.635
Lettuce, butterhead (includes boston and bibb types), raw 7.5 1 medium leaf 0.167
Lettuce, cos or romaine, raw 10 1 leaf 0.329
Lettuce, cos or romaine, raw 56 1 cup 1.842
Lettuce, green leaf, raw 56 1 cup 1.562
Lettuce, green leaf, raw 10 1 leaf 0.279
Lettuce, iceberg (includes crisphead types), raw 539 1 head 11.265
Lettuce, iceberg (includes crisphead types), raw 55 1 cup 1.150
Lettuce, iceberg (includes crisphead types), raw 8 1 medium 0.167
Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, without salt 180 1 cup 35.010
Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, without salt 170 1 cup 32.844
Lima beans, large, mature seeds, canned 241 1 cup 35.933
Lima beans, large, mature seeds, cooked, boiled, without salt 188 1 cup 39.254
Melons, cantaloupe, raw 160 1 cup 13.056
Melons, cantaloupe, raw 69 1/8 melon 5.630
Melons, honeydew, raw 160 1/8 melon 14.544
Melons, honeydew, raw 170 1 cup 15.453
Mung beans, mature seeds, sprouted, cooked, boiled, drained, without salt 124 1 cup 5.196
Mung beans, mature seeds, sprouted, raw 104 1 cup 6.178
Mushrooms, canned, drained solids 156 1 cup 7.940
Mushrooms, cooked, boiled, drained, without salt 156 1 cup 8.252
Mushrooms, raw 70 1 cup 2.268
Mushrooms, shiitake, cooked, without salt 145 1 cup 20.706
Mushrooms, shiitake, dried 3.6 1 mushroom 2.713
Mustard greens, cooked, boiled, drained, without salt 140 1 cup 2.940
Mustard, prepared, yellow 5 1 tsp or 1 packet 0.389
Nuts, almonds 28.35 1 oz (24 nuts) 5.596
Nuts, brazilnuts, dried, unblanched 28.35 1 oz (6-8 nuts) 3.479
Nuts, cashew nuts, dry roasted, with salt added 28.35 1 oz 9.268
Nuts, cashew nuts, oil roasted, with salt added 28.35 1 oz (18 nuts) 8.550
Nuts, chestnuts, european, roasted 143 1 cup 75.733
Nuts, coconut meat, dried (desiccated), sweetened, shredded 93 1 cup 44.333
Nuts, coconut meat, raw 45 1 piece 6.854
Nuts, hazelnuts or filberts 28.35 1 oz 4.734
Nuts, macadamia nuts, dry roasted, with salt added 28.35 1 oz (10-12 nuts) 3.637
Nuts, mixed nuts, dry roasted, with peanuts, with salt added 28.35 1 oz 7.187
Nuts, mixed nuts, oil roasted, with peanuts, with salt added 28.35 1 oz 6.070
Nuts, pecans 28.35 1 oz (20 halves) 3.929
Nuts, pine nuts, pignolia, dried 28.35 1 oz 3.708
Nuts, pine nuts, pignolia, dried 8.6 1 tbsp 1.125
Nuts, pistachio nuts, dry roasted, with salt added 28.35 1 oz (47 nuts) 7.592
Nuts, walnuts, english 28.35 1 oz (14 halves) 3.887
Oat bran, cooked 219 1 cup 25.054
Oat bran, raw 94 1 cup 62.247
Okra, cooked, boiled, drained, without salt 160 1 cup 7.280
Okra, frozen, cooked, boiled, drained, without salt 184 1 cup 10.580
Olives, ripe, canned (small-extra large) 22 5 large 1.377
Onions, cooked, boiled, drained, without salt 210 1 cup 21.315
Onions, cooked, boiled, drained, without salt 94 1 medium 9.541
Onions, dehydrated flakes 5 1 tbsp 4.164
Onions, raw 110 1 whole 11.121
Onions, raw 14 1 slice 1.415
Onions, raw 160 1 cup 16.176
Onions, spring or scallions (includes tops and bulb), raw 100 1 cup 7.340
Onions, spring or scallions (includes tops and bulb), raw 15 1 whole 1.101
Parsley, raw 10 10 sprigs 0.633
Parsnips, cooked, boiled, drained, without salt 156 1 cup 26.536
Peanuts, all types, dry-roasted, with salt 28.35 1 oz (approx 28) 6.098
Peanuts, all types, dry-roasted, without salt 28.35 1 oz (approx 28) 6.098
Peanuts, all types, oil-roasted, with salt 28.35 1 oz 4.326
Peas, edible-podded, cooked, boiled, drained, without salt 160 1 cup 11.280
Peas, edible-podded, frozen, cooked, boiled, drained, without salt 160 1 cup 14.432
Peas, green, canned, regular pack, drained solids 170 1 cup 21.386
Peas, green, frozen, cooked, boiled, drained, without salt 160 1 cup 22.816
Peas, split, mature seeds, cooked, boiled, without salt 196 1 cup 41.356
Peppers, hot chili, green, raw 45 1 pepper 4.257
Peppers, hot chili, red, raw 45 1 pepper 3.668
Peppers, jalapeno, canned, solids and liquids 26 1/4 cup 1.232
Peppers, sweet, green, cooked, boiled, drained, without salt 136 1 cup 9.112
Peppers, sweet, green, raw 149 1 cup 6.914
Peppers, sweet, green, raw 10 1 ring 0.464
Peppers, sweet, green, raw 119 1 pepper 5.522
Peppers, sweet, red, cooked, boiled, drained, without salt 136 1 cup 9.112
Peppers, sweet, red, raw 119 1 pepper 7.176
Peppers, sweet, red, raw 149 1 cup 8.985
Potato, baked, flesh and skin, without salt 202 1 potato 42.723
Potatoes, baked, flesh, without salt 156 1 potato 33.618
Potatoes, baked, skin, without salt 58 1 skin 26.715
Potatoes, boiled, cooked in skin, flesh, without salt 136 1 potato 27.377
Potatoes, boiled, cooked without skin, flesh, without salt 156 1 cup 31.216
Potatoes, boiled, cooked without skin, flesh, without salt 135 1 potato 27.014
Potatoes, french fried, frozen, home-prepared, heated in oven, without salt 50 10 strips 15.595
Potatoes, hashed brown, frozen, plain, prepared 29 1 patty 8.149
Potatoes, hashed brown, home-prepared 156 1 cup 54.772
Potatoes, mashed, home-prepared, whole milk added 210 1 cup 36.813
Potatoes, mashed, home-prepared, whole milk and margarine added 210 1 cup 35.511
Pumpkin, canned, without salt 245 1 cup 19.821
Pumpkin, cooked, boiled, drained, without salt 245 1 cup 12.005
Radishes, raw 4.5 1 radish 0.153
Rhubarb, frozen, cooked, with sugar 240 1 cup 74.880
Salad dressing, blue or roquefort cheese dressing, commercial, regular 15.3 1 tbsp 1.132
Salad dressing, french dressing, commercial, regular 15.6 1 tbsp 2.430
Salad dressing, french dressing, reduced fat 16.3 1 tbsp 4.773
Salad dressing, french, home recipe 14 1 tbsp 0.476
Salad dressing, home recipe, cooked 16 1 tbsp 2.384
Salad dressing, home recipe, vinegar and oil 15.6 1 tbsp 0.390
Salad dressing, italian dressing, commercial, regular 14.7 1 tbsp 1.533
Salad dressing, italian dressing, reduced fat 15 1 tbsp 0.686
Salad dressing, mayonnaise, soybean oil, with salt 13.8 1 tbsp 0.538
Salad dressing, russian dressing 15.3 1 tbsp 1.591
Salad dressing, russian dressing, low calorie 16.3 1 tbsp 4.499
Salad dressing, thousand island dressing, reduced fat 15.3 1 tbsp 3.395
Salad dressing, thousand island, commercial, regular 15.6 1 tbsp 2.284
Seeds, pumpkin and squash seed kernels, roasted, with salt added 28.35 1 oz (142 seeds) 3.807
Seeds, sunflower seed kernels, dry roasted, with salt added 32 1/4 cup 7.702
Seeds, sunflower seed kernels, dry roasted, with salt added 28.35 1 oz 6.824
Shallots, raw 10 1 tbsp 1.680
Soybeans, green, cooked, boiled, drained, without salt 180 1 cup 19.890
Soybeans, mature cooked, boiled, without salt 172 1 cup 17.080
Spinach, canned, drained solids 214 1 cup 7.276
Spinach, cooked, boiled, drained, without salt 180 1 cup 6.750
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt 190 1 cup 9.804
Spinach, raw 30 1 c. 1.089
Spinach, raw 10 1 leaf 0.363
Squash, summer, all varieties, cooked, boiled, drained, without salt 180 1 c.p 7.758
Squash, summer, all varieties, raw 113 1 cup 3.786
Squash, winter, all varieties, cooked, baked, without salt 205 1 c. 18.143
Squash, winter, butternut, frozen, cooked, boiled, without salt 240 1 c. 24.120
Strawberries, frozen, sweetened, sliced 255 1 cup 66.096
Strawberries, raw 166 1 cup 12.749
Strawberries, raw 12 1 strawberry 0.922
Strawberries, raw 18 1 strawberry 1.382
Sweetpotato, canned, syrup pack, drained solids 196 1 c. 49.706
Sweetpotato, canned, vacuum pack 255 1 c. 53.856
Sweetpotato, cooked, baked in skin, without salt 146 1 potato 30.237
Sweetpotato, cooked, boiled, without skin 156 1 potato 27.643
Sweetpotato, cooked, candied, home-prepared 105 1 piece 29.253
Tomatillos, raw 34 1 medium 1.986
Tomato juice, canned, with salt added 243 1 cup 10.303
Tomato products, canned, paste, without salt added 262 1 cup 49.544
Tomato products, canned, puree, without salt added 250 1 cup 22.450
Tomato products, canned, sauce 245 1 cup 18.057
Tomatoes, red, ripe, canned, stewed 255 1 cup 15.785
Tomatoes, red, ripe, canned, whole, regular pack 240 1 c. 9.384
Tomatoes, red, ripe, raw, year round average 180 1 cups 7.056
Tomatoes, red, ripe, raw, year round average 17 1 cherry tomato 0.666
Tomatoes, red, ripe, raw, year round average 20 1 slice 0.784
Tomatoes, red, ripe, raw, year round average 123 1 tomato 4.822
Tomatoes, sun-dried 2 1 piece 1.115
Tomatoes, sun-dried, packed in oil, drained 3 1 piece 0.700
Turnip greens, cooked, boiled, drained, without salt 144 1 cup 6.278
Turnip greens, frozen, cooked, boiled, drained, without salt 164 1 cups 8.167
Turnips, cooked, boiled, drained, without salt 156 1 cups 7.894
Watermelon, raw 152 1 cups 11.476
Watermelon, raw 286 1 wedge 21.593

Source: USDA National Nutritional Databse


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