Food Lists for Vegetables

bantingdiet, wiightloss

Here is the green, orange and red list for vegetables.Low carbohydrate diets may range from 20g to 200g of carbohydrate depending on individual requirements.

V

egetable


Per 100g


Portion in grams containing


Energy (KJ)


Net Carbohydrate (g)


5g of Carbohydrate


Mustard Greens


cooked


0.1


5000


Endive


raw


0.3


1667


Beetroot leaves


Beet Greens


raw


0.6


833


Watercress


raw


0.8


625


Bamboo shoots


cooked


0.9


556


Coriander Leaves


Cilantro, Dhania


raw


0.9


556


Iceberg Lettuce


raw


1.1


455


Butter Lettuce


raw


1.1


455


Cos Lettuce


Romaine


raw


1.2


417


Chinese Cabbage


Pak-choi


raw


1.2


417


Alfalfa Sprouts


raw


122


1.3


385


Cauliflower


cooked


1.4


357


Celery


raw


1.4


357


Spinach


raw


1.4


357


Spinach


cooked


1.4


357


Radish


raw


1.8


278


Sauerkraut


canned


1.9


263


Chives


raw


126


1.9


263


Swiss Chard


cooked


250


Chinese lettuce


Celtuce


raw


250


Mushrooms


raw


250


Asparagus


cooked


2.1


238


Okra


cooked


2.1


238


Swiss Chard


raw


2.1


238


Rocket


Arugula


raw


105


2.1


238


Collard Greens


cooked


109


2.1


238


Palm Hearts


canned


118


2.2


227


Chayote Fruit


cooked


101


2.3


217


Celery


cooked


2.4


208


Zucchini


Courgette


cooked


2.5


200


Cabbage


cooked


2.6


192


Savoy Cabbage


cooked


101


2.6


192


Tomato


raw


2.7


185


Cauliflower


raw


105


2.8


179


Dill Cucumber Pickles


canned


2.9


172


Green Pepper


Sweet, Bell, Capsicum


raw


2.9


172


Gem Squash


Pattypan


cooked


2.9


172


Savoy Cabbage


raw


113


167


Parsley


raw


151


167


Turnip


cooked


3.1


161


Cucumber


raw


3.1


161


Starflower


Borage


raw


3.1


161


Jalapeno Peppers


raw


126


3.1


161


Tomato


cooked


3.3


152


Cabbage


raw


101


3.3


152


Tomato


(whole)


canned


3.4


147


Kale


cooked


118


3.6


139


Radish Sprouts


raw


181


3.6


139


Green/String Beans


Snap Beans


raw


130


3.7


135


Calabash


White-flowered gourd


cooked


3.7


135


Pumpkin


cooked


3.8


132


Oyster Mushrooms


raw


155


3.8


132


Broccoli


cooked


147


3.9


128


Red Pepper


raw


109


125


Kidney Bean Sprouts


raw


122


4.1


122


Mung Bean Sprouts


raw


126


4.1


122


Fennel bulb


raw


130


4.2


119


Red Cabbage


cooked


122


4.3


116


Garden Cress


raw


134


4.4


114


Brussels Sprouts


cooked


151


4.5


111


Peas (frozen)


cooked


290


4.5


111


Globe Artichoke


cooked


210


4.6


109


Turnip


raw


118


4.6


109


Spring Onions


raw


134


4.7


106


Celeriac


cooked


113


4.7


106


Green/String Beans


Snap Beans


cooked


147


4.7


106


Peas in pod


raw


176


100


Carrot


cooked


147


5.2


Red Cabbage


raw


130


5.3


Yellow Pepper


raw


113


5.4


Tomato Paste


canned


344


5.5


Kohlrabi


(type of turnip)


cooked


122


5.6


Eggplant


Brinjal, Aubergine


cooked


147


6.2


Parsnips


cooked


298


6.4


Leek


cooked


130


6.6


Carrot


raw


172


6.6


Red Hot Chilli peppers


raw


181


6.7


Rutabaga


(type of turnip)


cooked


164


6.9


Tomato Purée


canned


160


7.1


Celeriac


(type of celery)


raw


176


7.4


Chinese Water-chestnuts


canned


210


7.5


Shiitake Mushrooms


cooked


231


7.9


Green Hot Chilli peppers


raw


168


Beetroot


Beets


cooked


185


Ginger root


raw


336


Kelp


Seaweed


raw


181


8.3


Onions

About the author

admin

View all posts

Leave a Reply

Your email address will not be published. Required fields are marked *