NUTRIENT CONTENTS OF VEGETABLES
THAT ARE COMMONLY USED IN PREPARING
GREEN SALADS
1. CABBAGE
1 cup (89 grams) of raw green cabbage contains:
Calories: 22
Protein: 1 gram
Fiber: 2 grams
Vitamin K: 85% of the RDI
Vitamin C: 54% of the RDI
Folate: 10% of the RDI
Manganese: 7% of the RDI
Vitamin B6: 6% of the RDI
Calcium: 4% of the RDI
Potassium: 4% of the RDI
Magnesium: 3% of the RDI
Cabbage also contains small amounts of other micronutrients, including vitamin A, iron and
riboflavin. Cabbage is especially high in vitamin C, a potent antioxidant that may protect against
heart disease, certain cancers and vision loss.
Cabbage is a terrific source of vitamin K1, delivering 85% of the recommended daily amount
in a single cup (89 grams). Vitamin K1 is a key nutrient that plays many important roles in the
body. One of its main functions is to act as a cofactor for enzymes that are responsible for
clotting the blood.
2. BROCCOLI
Raw broccoli contains almost 90% water, 7% carbs, 3% protein, and almost no fat. Broccoli is
very low in calories, providing only 31 calories per cup (91 grams).
The nutrition facts for 1 cup (91 grams) of raw broccoli are:
Calories: 31
Water: 89%
Protein: 2.5 grams
Carbs: 6 grams
Sugar: 1.5 grams
Fiber: 2.4 grams
Fat: 0.4 grams
Vitamins and minerals
Broccoli contains a variety of vitamins and minerals, including:
Vitamin C. An antioxidant, this vitamin is important for immune function and skin health.
A 1/2-cup (45-gram) serving of raw broccoli provides almost 70% of the DV.
Vitamin K1. Broccoli contains high amounts of vitamin K1, which is important for blood
clotting and may promote bone health.
Folate (vitamin B9). Particularly important for pregnant women, folate is needed for
normal tissue growth and cell function.
Potassium. An essential mineral, potassium is beneficial for blood pressure control and
heart disease prevention.
Manganese. This trace element is found in high amounts in whole grains,
legumes, fruits, and vegetables.
Iron. An essential mineral, iron has many important functions in your body, such as the
transport of oxygen in red blood cells.
Broccoli also contains numerous other vitamins and minerals in smaller amounts. In fact, it
provides a little bit of almost every nutrient you need.
3. CARROTS
Carrots’ water content ranges from 86–95%, and the edible portion consists of around 10%
carbs.
Carrots contain very little fat and protein.
The nutrition facts for two small-to-medium raw carrots (100 grams) are:
Calories: 41
Water: 88%
Protein: 0.9 grams
Carbs: 9.6 grams
Sugar: 4.7 grams
Fiber: 2.8 grams
Fat: 0.2 grams
Vitamins and minerals
Carrots are a good source of several vitamins and minerals, especially biotin, potassium, and
vitamins A (from beta carotene), K1 (phylloquinone), and B6.
Vitamin A: Carrots are rich in beta carotene, which your body converts into vitamin A.
This nutrient promotes good vision and is important for growth, development, and
immune function.
Biotin: A B vitamin formerly known as vitamin H, biotin plays an important role in fat and
protein metabolism.
Vitamin K1: Also known as phylloquinone, vitamin K1 is important for blood coagulation
and can promote bone health.
Potassium: An essential mineral, potassium is important for blood pressure control.
Vitamin B6: A group of related vitamins, B6 is involved in the conversion of food into
energy.
4. CUCUMBERS
Cucumbers are low in calories but high in many important vitamins and minerals. One 11-
ounce (300-gram) unpeeled; raw cucumber contains the following:
Calories: 45
Total fat: 0 grams
Carbs: 11 grams
Protein: 2 grams
Fiber: 2 grams
Vitamin C: 14% of the RDI
Vitamin K: 62% of the RDI
Magnesium: 10% of the RDI
Potassium: 13% of the RDI
Manganese: 12% of the RDI
Although, the typical serving size is about one-third of a cucumber, so eating a standard
portion would provide about one-third of the nutrients above. Additionally, cucumbers have a
high-water content. In fact, cucumbers are made up of about 96% water. To maximize their
nutrient content, cucumbers should be eaten unpeeled. Peeling them reduces the amount of
fiber, as well as certain vitamins and minerals.
5. ROMAINE LETTUCE
The nutrients in romaine lettuce provide multiple health benefits:
Vitamin C helps support the immune system, is high in antioxidants, and helps keep
bones and teeth strong.
Calcium is necessary for the building and maintenance of bones, muscle function, nerve
function, and blood clotting.
Vitamin K is also necessary for blood clotting. It works together with calcium to prevent
bone mineral loss and fractures due to osteoporosis.
Vitamin A (from beta carotene) is a vital nutrient, necessary for health. An antioxidant,
vitamin A supports cell growth and reproductive health. It also helps to maintain the
heart, kidneys, and lungs. Vitamin A also supports the eyes.
Folate is a B vitamin, which supports cell division, the production of DNA, and genetic
material. Folate deficiency in pregnant women can lead to complications with pregnancy,
including premature birth, low birth weight, or the birth defect spina bifida.
Phosphorus works with calcium to build strong bones and teeth.
Magnesium helps enzymes function and relaxes the muscles in your body. It works with
calcium to build tissue.
Potassium is an electrolyte that helps your heart beat regularly. It supports nerve
function and helps your muscles contract normally. Potassium also helps your cells to
move, and utilize, nutrients efficiently. It minimizes the negative impact of sodium (salt)
on the body.
6. ICEBERG LETTUCE
The nutrients in iceberg lettuce can help you to meet the standard daily requirements for several
vitamins and minerals. They include:
Vitamin C, a powerful antioxidant that helps keep your immune system healthy.
Calcium, which keeps bones and teeth strong. It also supports muscle function, nerve
function, and blood clotting.
Vitamin K, a vitamin that works with calcium to prevent bone fractures. It’s also integral
for blood clotting.
Vitamin A (as beta carotene), a powerful antioxidant that helps to maintain night vision
and eye health. It also supports cell growth.
Folate, a B vitamin that helps to make DNA and genetic material. It’s especially
important for women who are pregnant or who are planning to become pregnant.
Potassium, a mineral that reduces blood pressure by lessening the effects of salt in the
diet.
7. MUSHROOMS
The following nutrition information is provided by the USDA for 1 cup (70g) raw mushroom
pieces or slices.2
Calories: 15
Fat: 0.2g
Sodium: 4mg
Carbohydrates: 2.3g
Fiber: 0.7g
Sugars: 1.4g
Protein: 2.2g
Mushrooms are full of micronutrients. They are a good source of copper, niacin (vitamin
B3), pantothenic acid (vitamin B5), potassium, phosphorus, and iron. B vitamins assist in the
release of energy from carbohydrate, protein, and fat.
Copper assists in energy production and iron utilization.5 It also maintains the integrity of
connective tissues and assists antioxidant enzymes. Potassium is important for maintaining fluid
and electrolyte balance. It is also required for proper nerve and muscle conduction and may
help to lower blood pressure.6 Iron is a mineral that is needed for the synthesis of hemoglobin,
DNA, amino acids, neurotransmitters, and certain hormones.
8. CELERY
The following nutrition information is provided by the USDA for 1 medium (7 1/2" to 8" long)
celery stalk (40g).1
Calories: 5.6
Fat: 0.1g
Sodium: 32mg
Carbohydrates: 1.2g
Fiber: 0.6g
Sugars: 0.5g
Protein: 0.3g
Vitamins and Minerals
Despite its low-calorie content, celery is rich in certain micronutrients. There's a decent
amount of potassium, folate, choline, vitamin A, and vitamin K in celery. Celery also provides
some natural sodium and fluoride.
9. CAULIFLOWER
Cauliflower is very low in calories yet high in vitamins. In fact, cauliflower contains some of
almost every vitamin and mineral that you need. Here is an overview of the nutrients found in 1
cup, or 128 grams, of raw cauliflower:
Calories: 25
Fiber: 3 grams
Vitamin C: 77% of the RDI
Vitamin K: 20% of the RDI
Vitamin B6: 11% of the RDI
Folate: 14% of the RDI
Pantothenic acid: 7% of the RDI
Potassium: 9% of the RDI
Manganese: 8% of the RDI
Magnesium: 4% of the RDI
Phosphorus: 4% of the RDI
10. ONIONS
Raw onions are very low in calories, with only 40 calories per 3.5 ounces (100 grams). By
fresh weight, they are 89% water, 9% carbs, and 1.7% fiber, with tiny amounts of protein and
fat. The main nutrients in 3.5 ounces (100 grams) of raw onions are:
Calories: 40
Water: 89%
Protein: 1.1 grams
Carbs: 9.3 grams
Sugar: 4.2 grams
Fiber: 1.7 grams
Fat: 0.1 grams
Onions contain decent amounts of several vitamins and minerals, including:
Vitamin C. An antioxidant, this vitamin is needed for immune function and maintenance
of skin and hair.
Folate (B9). A water-soluble B vitamin, folate is essential for cell growth and metabolism
and especially important for pregnant women.
Vitamin B6. Found in most foods, this vitamin is involved in the formation of red blood
cells.
Potassium. This essential mineral can have blood pressure-lowering effects and is
important for heart health
