Best vegetables for a healthy diet

ProteinZincCalciumFiber
Vegetables (1 - 5)
Dried Ancho PepperDried Pasilla PepperDried Shiitake MushroomsGreen SoybeansSun-dried TomatoesTomato PowderCarrot, dehydratedDried PepeaoWinged Bean TuberDried Agar Seaweed
Image
Dried Ancho Pepper
Dried Pasilla Pepper
Dried Shiitake Mushrooms
Green Soybeans
Sun-dried Tomatoes
Tomato Powder
Carrot, dehydrated
Dried Pepeao
Winged Bean Tuber
Dried Agar Seaweed
General values
Energy (kcal) per 100gThe amount of food energy in kilocalories (kcal) per 100g. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations).
Energy (kcal) per 100gThe amount of food energy in kilocalories (kcal) per 100g. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations).281kcal
345kcal
296kcal
147kcal
258kcal
302kcal
341kcal
298kcal
148kcal
306kcal
Protein per 100gProteins are essential for a healthy, balanced diet. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight.
Protein per 100gProteins are essential for a healthy, balanced diet. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight.11.86g
12.35g
9.58g
12.95g
14.11g
12.91g
8.1g
4.82g
11.6g
6.21g
Fiber per 100gDietary fiber, also called roughage, is present in plants, in soluble or insoluble form. Eating fruits, vegetables and whole grains rich in fiber helps the digestion process.
Fiber per 100gDietary fiber, also called roughage, is present in plants, in soluble or insoluble form. Eating fruits, vegetables and whole grains rich in fiber helps the digestion process.21.6g
26.8g
11.5g
4.2g
12.3g
16.5g
23.6g
N.A.N.A.7.7g
Water content per 100gFoods with high water content help you stay hydrated. Water also helps transporting nutrients and oxygen throughout the body.
Water content per 100gFoods with high water content help you stay hydrated. Water also helps transporting nutrients and oxygen throughout the body.22.63g
14.84g
9.5g
67.5g
14.56g
3.06g
4g
11.14g
57.4g
8.68g
Choline per 100gCholine is essential for the production of cellular membranes and plays a crucial role in acetylcholine synthesis and cholinergic neurotransmission.
Choline per 100gCholine is essential for the production of cellular membranes and plays a crucial role in acetylcholine synthesis and cholinergic neurotransmission.N.A.N.A.201.7mg
N.A.104.6mg
N.A.72.1mg
N.A.N.A.63.3mg
Total score for "General values"
Total score for "General values"
Sugars
Glycemic index (GI)The glycemic index (GI) is used to measure how much foods affect blood sugar levels. Foods can be low, medium, or high-glycemic foods and are ranked on a scale of 0–100. The lower the GI of a specific food, the less it should affect blood sugar levels.
Glycemic index (GI)The glycemic index (GI) is used to measure how much foods affect blood sugar levels. Foods can be low, medium, or high-glycemic foods and are ranked on a scale of 0–100. The lower the GI of a specific food, the less it should affect blood sugar levels.N.A.N.A.N.A.N.A.30
N.A.N.A.N.A.N.A.N.A.
Sugars (total) per 100gThe total amount of sugars, including glucose, fructose, galactose, sucrose, lactose, maltose, and trehalose. A sugar-heavy diet can cause metabolic dysfunctions.
Sugars (total) per 100gThe total amount of sugars, including glucose, fructose, galactose, sucrose, lactose, maltose, and trehalose. A sugar-heavy diet can cause metabolic dysfunctions.N.A.N.A.2.21g
N.A.37.59g
43.9g
38.82g
N.A.N.A.2.97g
Carbohydrates per 100gCarbohydrates are composed of carbon, oxygen and hydrogen, and are divided in 4 groups: oligosaccharides (glycose), monosaccharides and disaccharides which are sugars and serve as a quick source of energy, while polysaccharides, like starches serve for storing energy.
Carbohydrates per 100gCarbohydrates are composed of carbon, oxygen and hydrogen, and are divided in 4 groups: oligosaccharides (glycose), monosaccharides and disaccharides which are sugars and serve as a quick source of energy, while polysaccharides, like starches serve for storing energy.51.42g
51.13g
75.37g
11.05g
55.76g
74.68g
79.57g
81.03g
28.1g
80.88g
Total score for "Sugars"
Total score for "Sugars"
Minerals
Calcium per 100gCalcium is a mineral which is very important for bone health. The recommended daily dose for adults is approximately 1000mg.
Calcium per 100gCalcium is a mineral which is very important for bone health. The recommended daily dose for adults is approximately 1000mg.61mg
97mg
11mg
197mg
110mg
166mg
212mg
113mg
30mg
625mg
Iron per 100gIron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve.
Iron per 100gIron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve.10.93mg
9.83mg
1.72mg
3.55mg
9.09mg
4.56mg
3.93mg
6.14mg
2mg
21.4mg
Magnesium per 100gMagnesium is an important mineral for bone development and helps the proper functioning of various metabolic processes, like activating the enzymes that help in energy production.
Magnesium per 100gMagnesium is an important mineral for bone development and helps the proper functioning of various metabolic processes, like activating the enzymes that help in energy production.113mg
130mg
132mg
65mg
194mg
178mg
118mg
146mg
24mg
770mg
Phosphorus per 100gPhosphorus is the second most abundant mineral found in the human body, after calcium. It helps cellular reproduction and contributes to the growth and repair of tissues.
Phosphorus per 100gPhosphorus is the second most abundant mineral found in the human body, after calcium. It helps cellular reproduction and contributes to the growth and repair of tissues.201mg
267mg
294mg
194mg
356mg
295mg
346mg
116mg
45mg
52mg
Ash content per 100gThe ash content refers to the total amount of minerals contained (potassium, sodium, calcium, magnesium).
Ash content per 100gThe ash content refers to the total amount of minerals contained (potassium, sodium, calcium, magnesium).5.89g
5.82g
4.56g
1.7g
12.6g
8.91g
6.84g
2.57g
2g
3.93g
Total score for "Minerals"
Total score for "Minerals"
Vitamins
Vitamin A (IU) per 100gVitamin A is a fat soluble vitamin that comes in various forms. It is primarily important in maintaining healthy vision and the development of bones, soft tissues and skin. IU (International Units) is the unit of measurement that almost all food labels use.
Vitamin A (IU) per 100gVitamin A is a fat soluble vitamin that comes in various forms. It is primarily important in maintaining healthy vision and the development of bones, soft tissues and skin. IU (International Units) is the unit of measurement that almost all food labels use.20438IU
35760IU
0IU
180IU
874IU
17247IU
68466IU
0IU
0IU
0IU
Vitamin E (alpha-tocopherol) per 100gVitamin E Alpha (d-alpha-tocopherol) is a fat-soluble antioxidant that protects the body's cells from the damaging effects of free radicals, strengthens the immune system and prevents blood clotting.
Vitamin E (alpha-tocopherol) per 100gVitamin E Alpha (d-alpha-tocopherol) is a fat-soluble antioxidant that protects the body's cells from the damaging effects of free radicals, strengthens the immune system and prevents blood clotting.N.A.N.A.0mg
N.A.0.01mg
12.25mg
5.45mg
N.A.N.A.5mg
Vitamin K per 100gVitamin K refers to a group of fat-soluble vitamins (K1 and K2) needed for the synthesis of proteins that ensure blood coagulation and help bone metabolism.
Vitamin K per 100gVitamin K refers to a group of fat-soluble vitamins (K1 and K2) needed for the synthesis of proteins that ensure blood coagulation and help bone metabolism.N.A.N.A.0µg
N.A.43µg
48.8µg
108µg
N.A.N.A.24.4µg
FolateFolate (vitamin B9), a natural form of folic acid, helps maintain proper brain function. It is crucial during infancy, adolescence and pregnancy, as it helps in the production of genetic material, and is important in the development of cells and tissues.
FolateFolate (vitamin B9), a natural form of folic acid, helps maintain proper brain function. It is crucial during infancy, adolescence and pregnancy, as it helps in the production of genetic material, and is important in the development of cells and tissues.69µg
170µg
163µg
165µg
68µg
120µg
55µg
160µg
19µg
580µg
ThiaminThiamin (vitamin B1) assists the body's cells change carbohydrates into energy. It is commonly found in grain-based foods like bread and cereals.
ThiaminThiamin (vitamin B1) assists the body's cells change carbohydrates into energy. It is commonly found in grain-based foods like bread and cereals.0.18mg
0.17mg
0.3mg
0.43mg
0.53mg
0.91mg
0.53mg
0.83mg
0.38mg
0.01mg
Total score for "Vitamins"
Total score for "Vitamins"
Amino acids
Isoleucine per 100gIsoleucine is an essential amino acid, important for the the synthesis of hemoglobin, the regulation and stabilization of blood sugars and energy levels, and tissue repair.
Isoleucine per 100gIsoleucine is an essential amino acid, important for the the synthesis of hemoglobin, the regulation and stabilization of blood sugars and energy levels, and tissue repair.0.37g
N.A.0.41g
0.57g
0.34g
0.25g
0.32g
N.A.0.42g
N.A.
Leucine per 100gLeucine is an essential amino acid for adipose, muscle and liver tissues. It stimulates protein synthesis, protecting muscles from stress and is important for regulating blood sugar and stimulating insulin release, which is important for building muscles.
Leucine per 100gLeucine is an essential amino acid for adipose, muscle and liver tissues. It stimulates protein synthesis, protecting muscles from stress and is important for regulating blood sugar and stimulating insulin release, which is important for building muscles.0.6g
N.A.0.68g
0.93g
0.52g
0.36g
0.34g
N.A.0.64g
N.A.
Lysine per 100gLysine is an essential amino acid that helps the body absorb calcium and has a crucial role in collagen formation.
Lysine per 100gLysine is an essential amino acid that helps the body absorb calcium and has a crucial role in collagen formation.0.52g
N.A.0.34g
0.78g
0.52g
0.37g
0.32g
N.A.0.59g
N.A.
Threonine per 100gThreonine is an essential amino acid that helps promote normal growth of the body. It also helps various systems in the body like cardiovascular, liver, nervous and immune system.
Threonine per 100gThreonine is an essential amino acid that helps promote normal growth of the body. It also helps various systems in the body like cardiovascular, liver, nervous and immune system.0.42g
N.A.0.5g
0.52g
0.36g
0.29g
0.3g
N.A.0.45g
N.A.
Tryptophan per 100gTryptophan is an essential amino acid that the body needs for growth, for creating the sleep hormone melatonin, the neurotransmitter serotonin and for the synthesis of vitamin B3.
Tryptophan per 100gTryptophan is an essential amino acid that the body needs for growth, for creating the sleep hormone melatonin, the neurotransmitter serotonin and for the synthesis of vitamin B3.0.15g
N.A.0.03g
0.16g
0.1g
0.09g
0.09g
N.A.0.25g
N.A.
Total score for "Amino acids"
Total score for "Amino acids"
Antioxidants
Glycitein per 100gGlycitein is an antioxidant and acts as a weak estrogen. Comes from soy food products.
Glycitein per 100gGlycitein is an antioxidant and acts as a weak estrogen. Comes from soy food products.N.A.N.A.N.A.7.57mg
N.A.N.A.N.A.N.A.N.A.N.A.
Daidzein per 100gDaidzin is an isoflavone compound found in vegetables and legumes, especially soy and soybeans. It stimulates the formation of bone mass and helps regulate estrogen levels.
Daidzein per 100gDaidzin is an isoflavone compound found in vegetables and legumes, especially soy and soybeans. It stimulates the formation of bone mass and helps regulate estrogen levels.N.A.N.A.N.A.20.34mg
N.A.N.A.N.A.N.A.N.A.N.A.
Kaempferol per 100gKaempferol is a bioflavonoid found in many plants. It has antioxidant properties and is currently being used in cancer research, as it is thought to reduce the risk of various cancers.
Kaempferol per 100gKaempferol is a bioflavonoid found in many plants. It has antioxidant properties and is currently being used in cancer research, as it is thought to reduce the risk of various cancers.N.A.N.A.N.A.1.2mg
N.A.N.A.N.A.N.A.N.A.N.A.
Total score for "Antioxidants"
Total score for "Antioxidants"
This page is currently only available in English.