Boiled CabbageBoiled and Drained Cabbage4350.2600.0610.039024125.047.0408.265.52
Boiled Fruit ChayoteBoiled and Drained Fruit Chayote4172000021.27.88NANANA11.72.6
Jerusalem-artichokesRaw Jerusalem-artichokes1370.014000.00102413NANANA2.22.74
Canned Harvard Beets with LiquidsCanned Harvard Beets Solids and Liquids1370.0820.0120.0030.025025NANANANA3.421.15
Boiled White Gourd-flowered Boiled and Drained White Gourd-flowered 6670.130.013NA0.06024.6NANANANA84
White Gourd-flowered Raw White Gourd-flowered 7140.140.014NA0.064024.2NANANANA3.574.43
Cooked TaroCooked Taro no Salt70.40.0770.0160.010.023024.40.35NANANA3.60.37
Dried Agar SeaweedSeaweed, agar, dried32.70.0980.0200.001026.40.97NANANA2.52.03
Canned Pickled Beets with LiquidsCanned Pickled Beets Solids and Liquids1540.120.020.0030.04202517NANANA1.231.23
Sweet PotatoRaw Sweet Potato1160.0580.0210.0010.015023.44.860.811.12.933.51.83
Steamed Hawaii Mountain YamMountain yam, hawaii, cooked, steamed, without salt1220.0980.0220.0070.037024.4NANANANANA2.1
Onions FlakesDry Onions Flakes28.70.130.0220.0030.04902410.7NANANA2.642.56
Cooked Tree FernCooked Tree Fern no Salt2500.180.0230.0450.035027.5NANANANA9.250.73
Agar SeaweedRaw Agar Seaweed3850.120.023000261.08NANANA1.922.08
ShallotsRaw Shallots1390.140.0240.0030.051023.311NANANA4.443.47
Dried ShallotsFreeze-dried Shallots28.70.140.0240.0030.05302311NANANA4.53.53
Microwaved PotatoesWhole Microwaved Potatoes950.0950.0250.010.03023NANANANA2.22.32
Baked Frozen Sweet PotatoBaked Frozen Sweet Potato no Salt1000.120.0250.0070.042023.49.17NANANA1.81.7
Boiled Burdock RootBoiled and Drained Burdock Root1140.160.0260.0020.0590244.03NANANA2.052.38
Chinese WaterchestnutsRaw Chinese Waterchestnuts1030.10.0270.010.033024.74.95NANANA3.11.44
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt780.0780.028NA0.016019.4NANANANA5.75.88
Boiled Potato Flesh, Cooked In SkinBoiled Potato Flesh, Cooked In Skin without Salt1150.110.030.0110.0370231.050.330.390.222.072.15
YamRaw Yam84.70.140.0310.010.054023.60.42NANANA3.471.3
Frozen Whole OnionsFrozen Whole Onions, Unprepared2860.170.0310.0030.06902411NANANA4.862.54
Boiled Lotus RootBoiled and Drained Lotus Root1520.110.0320.0060.015024.30.76NANANA4.72.4
Canned Chinese Waterchestnuts with LiquidsCanned Chinese Waterchestnuts Solids and Liquids2000.120.0320.0120.038024.64.9NANANA51.76
Cooked Frozen OnionsBoiled and Drained Frozen Onions3570.180.0320.0040.06802410.4NANANA52.54
PotatoesRaw Whole Potatoes1300.120.0320.0130.042022.71.060.340.40.222.732.66
Hawaii Mountain YamRaw Hawaii Mountain Yam1490.150.0330.010.057024.30.46NANANA3.732
Russet PotatoesRaw Whole Russet Potatoes1270.10.0330.0130.0410230.780.290.320.161.652.7
Mungo BeansRaw Mungo Beans29.30.480.0330.290.021017.3NANANANA5.377.4
Baked Russet PotatoesBaked Whole Russet Potatoes1050.140.0340.0140.043022.61.140.340.390.412.422.77
Burdock RootRaw Burdock Root1390.210.0350.0030.0780244.03NANANA4.62.13
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans61.70.30.0360.110.061019NANANANA3.335.75
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans590.290.0360.110.062019NANANANA3.355.76
Boiled Frozen Butternut Winter SquashBoiled Frozen Butternut Winter Squash no Salt2560.180.0360.0460.028025.8NANANANANA3.15
Kidney BeansRaw All Types Kidney Beans300.250.0360.0840.0530180.67NANANA7.487.1
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt950.520.0360.320.023017.51.9NANANA6.17.2
Boiled TurnipsBoiled and Drained Turnips4550.360.0360.150.04102313.6NANANA9.13.23
Baked PotatoesWhole Baked Potatoes1080.140.0370.0140.046022.71.270.370.470.432.372.7
TaroRaw Taro89.30.180.0370.0220.052023.60.36NANANA3.661.34
Canned Beets with Liquids and SaltCanned Beets Solids and Liquids with Salt3330.30.0370.0070.07702421.80.670.9317.542.43
Frozen Butternut Winter SquashFrozen Butternut Winter Squash, Unprepared1750.180.0370.0460.028025.34.96NANANA2.33.1
Mustard GreensRaw Mustard Greens3701.560.0370.0670.074017.34.9NANANA1210.6
White PotatoesRaw Whole White Potatoes1450.140.0380.0140.046022.81.670.490.770.413.482.43
Boiled Red CabbageBoiled and Drained Red Cabbage3450.310.0380.0830.06602411.44.144.92.458.975.2
Canned Beets with LiquidsCanned Beets Solids and Liquids3570.250.0390.0070.082023.519.2NANANA4.32.86
TurnipsRaw Turnips3570.360.0390.140.04302313.6NANANA6.433.2
Hearts Of PalmRaw Hearts Of Palm870.170.040.0110.066022.315NANANA1.32.35
Cooked NopalesCooked Nopales no Salt6670.330.040.0130.130227.47NANANA13.39
Lotus RootRaw Lotus Root1350.140.0410.0080.019023.3NANANANA6.623.5
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared1040.190.0410.0140.07023NANANANA1.771.8
Boiled Sweet Potato no SkinBoiled Sweet Potato without Skin1320.180.04100.08023.37.550.570.711.93.31.8
Dried Coriander LeafDried Coriander Leaf Spices361.70.04100.12018.72.6NANANA3.737.86
Pickled Cabbage, Japanese StylePickled Fresh Japanese Style Cabbage3330.330.0430.0830.0630194.33NANANA10.35.33
Baked White PotatoesBaked Whole White Potatoes1090.160.0430.0160.0530231.660.390.680.432.32.3
LentilsRaw Lentils28.40.30.0440.0320.120180.580.07700.423.047
Potato SkinRaw Potato Skin1720.170.0450.0170.055021.4NANANANA4.34.43
Canned Sweet Potato, Vacuum PackSweet potato, canned, vacuum pack1100.220.0450.0140.078023.25.5NANANA1.981.8
Portabella MushroomsRaw Portabella Mushrooms4551.60.04500.67017.611.42.239.1405.99.6
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt86.20.330.0460.0320.12017.41.55NANANA6.87.78
Red Kidney BeansRaw Red Kidney Beans29.70.310.0460.110.0680180.62NANANA4.56.7
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt84.70.330.0460.0240.120182.46NANANA7.037.07
Baked Red PotatoesBaked Whole Red Potatoes1150.170.0460.0170.056022.51.640.510.630.522.072.64
Canned Sweet Potato, Syrup Pack, Solids And LiquidsSweet potato, canned, syrup pack, solids and liquids1120.220.0460.0150.08023.517.3NANANA2.81.1
Boiled Mustard GreensBoiled and Drained Mustard Greens3851.80.0460.0850.092017.35.42NANANA7.79.85
CassavaRaw Cassava62.50.180.0460.0110.02023.81.06NANANA1.130.85
Boiled Green PeasBoiled and Drained Green Peas1190.260.0460.0230.098018.67.060.490.156.26.556.4
Butternut Winter SquashRaw Butternut Winter Squash2220.220.0470.0580.0360264.92.22.20.494.442.22
Baked Butternut Winter SquashSquash, winter, butternut, cooked, baked, without salt2500.230.0480.060.035026.24.93NANANA82.25
Canned Green Hot Chili PeppersCanned Green Hot Chili Peppers Solids And Liquids4760.480.0480.010.25024.315NANANA6.24.3
Canned Red Hot Chili PeppersCanned Red Hot Chili Peppers Solids And Liquids4760.480.0480.010.25024.316NANANA6.24.3
Large Lima BeansRaw Large Lima Beans29.60.20.0480.0280.064018.82.5NANANA5.626.35
Cooked Frozen Mixed VegetablesBoiled and Drained Frozen Mixed Vegetables1540.230.0480.0290.0820204.8NANANA6.774.4
Savoy CabbageRaw Savoy Cabbage3700.370.0480.10.078022.68.4NANANA11.57.4
KohlrabiRaw Kohlrabi3700.370.0480.0960.0740239.63NANANA13.36.3
Boiled Dishcloth GourdBoiled and Drained Dishcloth Gourd1790.610.048NA0.26025.69.23NANANA5.181.18
Boiled KohlrabiBoiled and Drained Kohlrabi3450.380.0480.0970.0760239.66NANANA3.86.2
Canned Large Lima BeansLima beans, large, mature seeds, canned1270.220.0490.0290.066019NANANANA6.086.24
Boiled Savoy CabbageBoiled and Drained Savoy Cabbage4170.380.050.0960.075022.5NANANANA11.77.5
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts1790.340.050.0090.08022.6NANANANANA1.46
Red PotatoesRaw Whole Red Potatoes1430.20.050.020.063022.71.840.440.570.412.432.7
Mashed Acorn Winter SquashBoiled and Mashed Acorn Winter Squash2940.240.050.0650.038026NANANANA7.651.97
Navy BeansRaw Navy Beans29.70.450.050.160.099NA181.1500.0620.994.546.63
Japanese ChestnutsRaw Japanese Chestnuts650.340.0510.0080.08022.7NANANANANA1.46
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried27.80.340.0510.0090.08022.6NANANANANA1.46
Baked Acorn Winter SquashSquash, winter, acorn, cooked, baked, without salt1790.250.0520.0660.039026NANANANA7.862
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1410.310.0520.010.12017.5NANANANA5.27.7
Cooked Frozen PotatoesBoiled and Drained Frozen Potatoes1540.20.0520.020.065022.3NANANANA2.153.05
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils990.450.0520.0350.16021NANANANANA8.7
Green Hot Chili PeppersRaw Green Hot Chili Peppers2500.50.0530.0130.26023.712.8NANANA3.755
Acorn Winter SquashRaw Acorn Winter Squash2500.250.0530.0650.04026NANANANA3.752
Sprouted LentilsRaw Sprouted Lentils940.520.0540.0360.17021NANANANANA8.45
Boiled CardoonBoiled and Drained Cardoon4550.50.055NA0.2024.2NANANANA7.733.45
Yambean Raw Yambean 2630.240.0550.0370.076023.24.74NANANA131.9
Boiled Yardlong BeanBoiled and Drained Yardlong Bean2130.210.0550.0360.051019.5NANANANANA5.4
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt78.70.390.0570.130.0840180.25NANANA5.836.83
Cooked Chopped Frozen OnionsBoiled Chopped Frozen Onions3570.360.0570.0070.13023.510.4NANANA6.432.75
Boiled Kidney BeansBoiled All Types Kidney Beans78.70.390.0570.130.0850180.25NANANA5.046.83
Baked Sweet PotatoSweet Potato Baked in skin, flesh only1110.170.0580.0070.10237.20.560.632.533.672.23
Macronutrients in Top 100 Whole Vegetables, Spices, Legumes & Nuts with the lowest Saturated Fat content per 100 kcal
In the above table you can find and compare the amount of macronutrients in whole vegetables, spices, legumes & nuts , sorted by least amount of Saturated Fat per 100 calories.
Top 5 whole vegetables, spices, legumes & nuts with least amount of saturated fat per 100 calories are:
- Boiled and Drained Cabbage
- Boiled and Drained Fruit Chayote
- Raw Jerusalem-artichokes
- Canned Harvard Beets Solids and Liquids
- Boiled and Drained White Gourd-flowered