vegetablesFresh vegetables add color and variety to any meal.

Demand freshness! Check for the characteristic signs of freshness such as bright, lively color and crispness. Vegetables are usually at their best quality and price at the peak of their season. Some vegetables are hardier than others, but just just being careful can prevent bruising and damage. Don’t buy because of low price alone. It doesn’t pay to buy more vegetables than you can properly store in your refrigerator or use without waste. Most fresh vegetables can be stored for 2 to 5 days, except for root vegetables, which can be stored from 1 to several weeks.

Avoid decay. It’s a waste of money to buy fresh vegetables affected by decay. Even if you do trim off the decayed area, rapid deterioration is likely to spread to the salvaged area. Paying a few cents extra for vegetables in good condition is a good investment.

Fresh vegetables provide a variety of vitamins and minerals, they are low in fat, and they provide fiber. It is recommend you eat 3 to 5 servings from the vegetable group each day. Count as a serving 1-cup raw leafy vegetables, l/2 cup of other vegetables that are cooked or chopped raw, or 3/4 cup of vegetable juice. Go easy on the fat and salt added during cooking or at the table in the form of spreads, sauces, dressings, toppings, and seasonings.

The quality of most fresh vegetables can be judged reasonably well by their external appearance.

Under federal guidelines, a substantial number of retailers must provide nutrition information for the 20 most frequently eaten raw vegetables. These vegetables are: potatoes, iceberg lettuce, tomatoes, onions, carrots, celery, sweet corn, broccoli, green cabbage, cucumbers, bell peppers, cauliflower, leaf lettuce, sweet potatoes, mushrooms, green onions, green (snap) beans, radishes, summer squash, and asparagus. Information about other vegetables may also be provided. The nutritional information may appear on posters, brochures, leaflets, or stickers near the vegetable display. It may include serving size; calories per serving; amount of protein, total carbohydrates, total fat, and sodium per serving; and percent of the Recommended Daily Allowances for iron, calcium, and vitamins A and C per serving.

There are no set rules for buying vegetables because they all have individual characteristics and values. Experience in personal selection is the best teacher.

artichokeThe globe artichoke is the large, unopened flower bud of a plant belonging to the thistle family. The many leaf-like parts making up the bud are called “scales.” Produced domestically only in California, the peak season is in April and May.

Look for plump, globular artichokes that are heavy in relation to size, and compact with thick, green, fresh looking scales. Size is not important with respect to quality.

Avoid artichokes with large areas of brown on the scales and with spreading scales (a sign of age, indicating drying and toughening of the edible portions), grayish-black discoloration (caused by bruises), mold growth on the scales, and worm injury.

Artichoke (Globe or Fresh) – Serving – 1 Medium Artichoke
 Nutrient Units Grams  Nutrient Units Grams  Nutrient Units Grams
Water g 108.723 Calcium mg 56.320 Vitamin C mg 14.976
Energy kcal 60.160 Iron mg 1.683 Thiamin mg 0.092
Energy kj 252.160 Magnesium mg 76.800 Riboflavin mg 0.084
Protein g 4.186 Phosphorus mg 115.200 Niacin mg 1.339
Fat g 0.192 Potassium mg 473.600 Pantothenic acid mg 0.433
Carbohydrate g 13.453 Sodium mg 120.320 Vitamin B-6 mg 0.148
Fiber g 6.912 Zinc mg 0.627 Folate mcg 87.040
Copper mg 0.296 Vitamin B-12 mcg 0.000
Manganese mg 0.328 Vitamin A IU 236.800
Selenium mcg 0.256 Vitamin A, RE mcg 23.040
Vitamin E mg 0.243

aspCalifornia, New Jersey, Washington, and Michigan are the chief sources of domestically grown asparagus.

Look for closed, compact tips; smooth, round spears; and a fresh appearance. A rich green color should cover most of the spear. Stalks should be almost as far down as the green extends.

Avoid tips that are open and spread out, moldy or decayed tips, or ribbed spears (spears with up-and-down ridges or that are not approximately round). Those are all signs of aging, and indicate tough asparagus and poor flavor. Also avoid excessively sandy asparagus, because sand grains can lodge beneath the scales or in the tips of the spears and are difficult to remove in washing.

Asparagus – Serving – 1 Cup
 Nutrient Units Grams  Nutrient Units Grams  Nutrient Units Grams
Water g 134.000 Calcium mg 0.764 Vitamin C mg 3.082
Energy kcal 123.816 Iron mg 28.140 Thiamin mg 17.688
Energy kj 30.820 Magnesium mg 1.166 Riboflavin mg 0.188
Protein g 128.640 Phosphorus mg 24.120 Niacin mg 0.172
Fat g 3.055 Potassium mg 75.040 Pantothenic acid mg 1.568
Carbohydrate g 0.268 Sodium mg 365.820 Vitamin B-6 mg 0.233
Fiber g 6.084 Zinc mg 2.680 Folate mcg 0.176
Copper mg 0.616 Vitamin B-12 mcg 171.520
Manganese mg 0.236 Vitamin A IU 0.000
Selenium mcg 0.351 Vitamin A, RE mcg 781.220
Vitamin E mg 77.720

beansSnap beans, produced commercially in many States, are available throughout the year. Most beans found in the grocery store will be the common green-podded varieties, but large green pole beans and yellow wax beans are occasionally available.

Look for a fresh, bright appearance with good color for the variety. Get young, tender beans with pods in a firm, crisp condition.

Avoid wilted or flabby bean pods, serious blemishes, and decay. Thick, tough, fibrous pods indicate over maturity.

Beans, snap, canned, all styles, seasoned, solids & liquids – Serving – 1/2 Cup
 Nutrient Units Grams  Nutrient Units Grams  Nutrient Units Grams
Water g 107.502 Calcium mg 25.080 Vitamin C mg 3.534
Energy kcal 18.240 Iron mg 0.536 Thiamin mg 0.029
Energy kj 76.380 Magnesium mg 14.820 Riboflavin mg 0.056
Protein g 0.946 Phosphorus mg 18.240 Niacin mg 0.266
Fat g 0.228 Potassium mg 106.020 Pantothenic acid mg 0.112
Carbohydrate g 3.979 Sodium mg 425.220 Vitamin B-6 mg 0.050
Fiber g 1.710 Zinc mg 0.160 Folate mcg 20.520
Copper mg 0.068 Vitamin B-12 mcg 0.000
Manganese mg 0.356 Vitamin A IU 598.500
Selenium mcg 0.228 Vitamin A, RE mcg 60.420
Vitamin E mg

beetsBeets, available year-round, are grown in most parts of the Nation. Many beets are sold in bunches with the tops still attached, while others are sold with the tops removed.

Look for beets that are firm, round, with a slender tap root (the large main root), a rich, deep red color, and smooth a predominantly smooth surface. If beets are bunched, you can judge their freshness fairly accurately by the condition of the tops. Badly wilted or decayed tops indicate a lack of freshness, but the roots may be satisfactory if they are firm.

Avoid elongated beets with round, scaly areas around the top surface — these will be tough, fibrous, and strong-flavored. Also avoid wilted, flabby beets — they have been exposed to the air too long.

Beets – Serving – 1 Cup
 Nutrient Units Grams  Nutrient Units Grams  Nutrient Units Grams
Water g 119.109 Calcium mg 21.760 Vitamin C mg 6.664
Energy kcal 58.480 Iron mg 1.088 Thiamin mg 0.042
Energy kj 244.800 Magnesium mg 31.280 Riboflavin mg 0.054
Protein g 2.190 Phosphorus mg 54.400 Niacin mg 0.454
Fat g 0.231 Potassium mg 442.000 Pantothenic acid mg 0.211
Carbohydrate g 13.002 Sodium mg 106.080 Vitamin B-6 mg 0.091
Fiber g 3.808 Zinc mg 0.476 Folate mcg 148.240
Copper mg 0.102 Vitamin B-12 mcg 0.000
Manganese mg 0.447 Vitamin A IU 51.680
Selenium mcg 0.952 Vitamin A, RE mcg 5.440
Vitamin E mg 0.408

brocA member of the cabbage family, and a close relative of cauliflower, broccoli is available throughout the year.
California is the heaviest producer, although other States also produce large amounts of broccoli.

Look for a firm, compact cluster of small flower buds, with none opened enough to show the bright-yellow flower. Bud clusters should be dark green or sage green — or even green with a decidedly purplish cast. Stems should not be too thick or too tough.

Avoid broccoli with spread bud clusters, enlarged or open buds, yellowish-green color, or wilted condition, which are all signs of over maturity. Also avoid broccoli with soft, slippery, water-soaked spots on the bud cluster. These are signs of decay.

Broccoli – Serving – 1 Cup Chopped
 Nutrient Units Grams  Nutrient Units Grams  Nutrient Units Grams
Water g 79.807 Calcium mg 42.240 Vitamin C mg 82.016
Energy kcal 24.640 Iron mg 0.774 Thiamin mg 0.057
Energy kj 102.960 Magnesium mg 22.000 Riboflavin mg 0.105
Protein g 2.622 Phosphorus mg 58.080 Niacin mg 0.561
Fat g 0.308 Potassium mg 286.000 Pantothenic acid mg 0.471
Carbohydrate g 4.611 Sodium mg 23.760 Vitamin B-6 mg 0.140
Fiber g 2.640 Zinc mg 0.352 Folate mcg 62.480
Copper mg 0.040 Vitamin B-12 mcg 0.000
Manganese mg 0.202 Vitamin A IU 1356.960
Selenium mcg 2.640 Vitamin A, RE mcg 135.520
Vitamin E mg 1.461

Brussels Sprouts
brusselAnother close relative of the cabbage, Brussels sprouts develop as enlarged buds on a tall stem, one sprout appearing where each main leaf is attached. The “sprouts” are cut off and, in most cases, are packed in small consumer containers, although some are packed loose, in bulk. Although they are often available about 10 months of the year, peak supplies appear from October through December.

Look for a fresh, bright-green color, tight fitting outer leaves, firm body, and freedom from blemishes.

Brussel Sprouts – Serving – 1 Cup
 Nutrient Units Grams  Nutrient Units Grams  Nutrient Units Grams
Water g 75.680 Calcium mg 36.960 Vitamin C mg 74.800
Energy kcal 37.840 Iron mg 1.232 Thiamin mg 0.122
Energy kj 158.400 Magnesium mg 20.240 Riboflavin mg 0.079
Protein g 2.974 Phosphorus mg 60.720 Niacin mg 0.656
Fat g 0.264 Potassium mg 342.320 Pantothenic acid mg 0.272
Carbohydrate g 7.885 Sodium mg 22.000 Vitamin B-6 mg 0.193
Fiber g 3.344 Zinc mg 0.370 Folate mcg 53.768
Copper mg 0.062 Vitamin B-12 mcg 0.000
Manganese mg 0.297 Vitamin A IU 77.040
Selenium mcg 1.408 Vitamin A, RE mcg 77.440
Vitamin E mg 0.774

cabbageThree major groups of cabbage varieties are available: smooth-leaved green cabbage; crinkly-leaved green Savoy cabbage; and red cabbage. All types are suitable for any use, although the Savoy and red varieties are more in demand for use in slaw and salads.
Cabbage may be sold fresh (called “new” cabbage) or from storage. Cabbage is available throughout the year, since it is grown in many States. California, Florida, and Texas market most new cabbage. Many Northern States grow cabbage for late summer and fall shipment or to be held in storage for winter sale.

Look for firm or hard heads of cabbage that are heavy for their size. Outer leaves should be a good green or red color (depending on type), reasonably fresh, and free from serious blemishes. The outer leaves (called “wrapper” leaves) fit loosely on the head and are usually discarded, but too many loose wrapper leaves on a head cause extra waste.
Some early-crop cabbage may be soft or only fairly firm, but is suitable for immediate use if the leaves are fresh and crisp. Cabbage out of storage is usually trimmed of all outer leaves and lacks green color, but is satisfactory if not wilted or discolored.

Avoid new cabbage with wilted or decayed outer leaves or with leaves turned decidedly yellow. Worm-eaten outer leaves often indicate that the worm injury penetrates into the head.

Storage cabbage with badly discolored, dried, or decayed outer leaves probably is over-aged. Separation of the stems of leaves from the central stem at the base of the head also indicates over-age.

Cabbage – Serving – 1 Cup Chopped
 Nutrient Units Grams  Nutrient Units Grams  Nutrient Units Grams
Water g 82.014 Calcium mg 41.830 Vitamin C mg 28.658
Energy kcal 22.250 Iron mg 0.525 Thiamin mg 0.045
Energy kj 93.450 Magnesium mg 13.350 Riboflavin mg 0.036
Protein g 1.282 Phosphorus mg 20.470 Niacin mg 0.267
Fat g 0.240 Potassium mg 218.940 Pantothenic acid mg 0.125
Carbohydrate g 4.833 Sodium mg 16.020 Vitamin B-6 mg 0.085
Fiber g 2.047 Zinc mg 0.160 Folate mcg 38.270
Copper mg 0.020 Vitamin B-12 mcg 0.000
Manganese mg 0.142 Vitamin A IU 118.370
Selenium mcg 0.801 Vitamin A, RE mcg 11.570
Vitamin E mg 0.093

carrotsFreshly harvested carrots are available year round. Most are marketed when relatively young, tender, well colored, and mild-flavored — an ideal stage for use as raw carrot sticks. Larger carrots are packed separately and used primarily for cooking or shredding. California and Texas market most domestic carrots, but many other States produce large quantities.

Look for carrots, which are well formed, smooth, well colored, and firm. If tops are attached, they should be fresh and of a good green color.

Avoid roots with large green “sunburned” areas at the top (which must be trimmed) and roots, which are flabby from wilting or show spots of soft rot.

Carrots – Serving – 1 Cup Chopped
 Nutrient Units Grams  Nutrient Units Grams  Nutrient Units Grams
Water g 112.371 Calcium mg 34.560 Vitamin C mg 11.904
Energy kcal 55.040 Iron mg 0.640 Thiamin mg 0.124
Energy kj 230.400 Magnesium mg 19.200 Riboflavin mg 0.076
Protein g 1.318 Phosphorus mg 56.320 Niacin mg 1.188
Fat g 0.243 Potassium mg 413.440. Pantothenic acid mg 0.252
Carbohydrate g 12.979 Sodium mg 44.800 Vitamin B-6 mg 0.188
Fiber g 3.840 Zinc mg 0.256 Folate mcg 17.920
Copper mg 0.060 Vitamin B-12 mcg 0.000
Manganese mg 0.182 Vitamin A IU 36005.120
Selenium mcg 1.408 Vitamin A, RE mcg 3600.640
Vitamin E mg 0.589

cauliflowerAlthough most abundant from September through January, cauliflower is available during every month of the year. California, New York, and Florida are major sources. The white edible portion is called “the curd” and the heavy outer leaf covering is called “the jacket leaves.” Cauliflower is generally sold with most of the jacket leaves removed, and is wrapped in plastic film.

Look for white to creamy-white, compact, solid, and clean curds. A slightly granular or “ricey” texture of the curd will not hurt the eating quality if the surface is compact. Ignore small green leaflets extending through the curd. If jacket leaves are attached, a good green color is a sign of freshness.

Avoid a spreading of the curd — a sign of aging or over maturity. Also avoid severe wilting or discolored spots on the curd. A smudgy or speckled appearance of the curd is a sign of insect injury, mold growth, or decay, and should be avoided.

Cauliflower – Serving – 1 Cup
 Nutrient Units Grams  Nutrient Units Grams  Nutrient Units Grams
Water g 91.910 Calcium mg 22.000 Vitamin C mg 46.400
Energy kcal 25.000 Iron mg 0.440 Thiamin mg 0.057
Energy kj 105.000 Magnesium mg 15.000 Riboflavin mg 0.063
Protein g 1.980 Phosphorus mg 44.000 Niacin mg 0.526
Fat g 0.210 Potassium mg 303.000 Pantothenic acid mg 0.652
Carbohydrate g 5.200 Sodium mg 30.000 Vitamin B-6 mg 0.222
Fiber g 2.500 Zinc mg 0.280 Folate mcg 57.000
Copper mg 0.042 Vitamin B-12 mcg 0.000
Manganese mg 0.156 Vitamin A IU 19.000
Selenium mcg 0.600 Vitamin A, RE mcg 2.000
Vitamin E mg 0.040

celeryCelery, a popular vegetable for a variety of uses, is available throughout the year. Production is concentrated in California, Florida, Michigan, and New York. Most celery is of the so-called “Pascal” type, which includes thick-branched, green varieties.

Look for freshness and crispness in celery. The stalk should have a solid, rigid feel and leaflets should be fresh or only slightly wilted. Also look for a glossy surface, stalks of light green or medium green, and mostly green leaflets.

Avoid: wilted celery and celery with flabby upper branches or leaf stems. You can freshen celery somewhat by placing the butt end in water, but badly wilted celery will never become really fresh again.

Celery with pithy, hollow, or discolored centers in the branches also should be avoided. Celery with internal discoloration will show some gray or brown on the inside surface of the larger branches near where they are attached to the base of the stalk.
Also avoid celery with blackheart, a brown or black discoloration of the small center branches; insect injury in the center branches or the insides of outer branches; and long, thick seed stems in place of the usually small, tender heart branches.

Celery – Serving – 1 Cup Diced
 Nutrient Units Grams  Nutrient Units Grams  Nutrient Units Grams
Water g 113.568 Calcium mg 48.000 Vitamin C mg 8.400
Energy kcal 19.200 Iron mg 0.480 Thiamin mg 0.055
Energy kj 80.400 Magnesium mg 13.200 Riboflavin mg 0.054
Protein g 0.900 Phosphorus mg 30.000 Niacin mg 0.388
Fat g 0.168 Potassium mg 344.400 Pantothenic acid mg 0.223
Carbohydrate g 4.380 Sodium mg 104.400 Vitamin B-6 mg 0.104
Fiber g 2.040 Zinc mg 0.156 Folate mcg 33.600
Copper mg 0.041 Vitamin B-12 mcg 0.000
Manganese mg 0.122 Vitamin A IU 160.800
Selenium mcg 1.080 Vitamin A, RE mcg 15.600
Vitamin E mg 0.432

Chicory, Endives, Escarole
chicoryThese vegetables, used mainly in salads, are available practically all year round but primarily in the winter and spring. Chicory or endive has narrow, notched edges, and crinkly leaves resembling the dandelion leaf. Chicory plants often have “blanched” yellowish leaves in the center, which are preferred by many people. Escarole leaves are much broader and less crinkly than those of chicory.

Look for freshness, crispness, tenderness, and a good green color of the outer leaves.

Avoid plants with leaves which have brownish or yellowish discoloration or which have insect injury.

Endive – Serving – 1 Head
 Nutrient Units Grams  Nutrient Units Grams  Nutrient Units Grams
Water g 481.143 Calcium mg 266.760 Vitamin C mg 33.345
Energy kcal 87.210 Iron mg 4.258 Thiamin mg 0.410
Energy kj 364.230 Magnesium mg 76.950 Riboflavin mg 0.385
Protein g 6.412 Phosphorus mg 143.640 Niacin mg 2.052
Fat g 1.026 Potassium mg 1610.820 Pantothenic acid mg 4.617
Carbohydrate g 17.186 Sodium mg 112.860 Vitamin B-6 mg 0.103
Fiber g 15.903 Zinc mg 4.053 Folate mcg 728.460
Copper mg 0.508 Vitamin B-12 mcg 0.000
Manganese mg 2.155 Vitamin A IU 10516.500
Selenium mcg 1.026 Vitamin A, RE mcg 1051.650
Vitamin E mg 2.257

cornSweet corn is available practically every month of the year, but is most plentiful from early May until mid-September. Yellow-kernel corn is the most popular, but some white-kernel and mixed-color corn is sold. Sweet corn is produced in a large number of States during the spring and summer, but most mid-winter supplies come from south Florida.

For best quality, corn should be refrigerated immediately after being picked. Corn will retain fairly good quality for a number of days, if it has been kept cold and moist since harvesting. Therefore, it should be refrigerated as soon as possible and kept moist until used.

Look for fresh, succulent husks with good green color, silk-ends that are free from decay or worm injury, and stem ends (opposite from the silk) that are not too discolored or dried. Select ears that are well covered with plump, not-too-mature kernels. Sweet corn is sometimes sold husked in over wrapped film trays.

Avoid ears with under-developed kernels which lack yellow color (in yellow corn), old ears with very large kernels, and ears with dark yellow or dried kernels with depressed areas on the outer surface. Also avoid ears of corn with yellowed, wilted, or dried husks, or discolored and dried-out stem ends.

Corn (Sweet, Yellow) – Serving – 1 Cup
 Nutrient Units Grams  Nutrient Units Grams  Nutrient Units Grams
Water g 116.978 Calcium mg 3.080 Vitamin C mg 10.472
Energy kcal 132.440 Iron mg 0.801 Thiamin mg 0.308
Energy kj 554.400 Magnesium mg 56.980 Riboflavin mg 0.092
Protein g 4.959 Phosphorus mg 137.060 Niacin mg 2.618
Fat g 1.817 Potassium mg 415.800 Pantothenic acid mg 1.170
Carbohydrate g 29.291 Sodium mg 23.100 Vitamin B-6 mg 0.085
Fiber g 4.158 Zinc mg 0.693 Folate mcg 70.532
Copper mg 0.083 Vitamin B-12 mcg 0.000
Manganese mg 0.248 Vitamin A IU 432.740
Selenium mcg 0.924 Vitamin A, RE mcg 43.120
Vitamin E mg 0.139

cucu,bersAlthough cucumbers are produced at various times of the year in many States, and imported during the colder months, the supply is most plentiful in the summer months.

Look for cucumbers with good green color that are firm over their entire length. They should be well developed, but not too large in diameter.

Avoid overgrown cucumbers that are large in diameter and have a dull color, turning yellowish. Also avoid cucumbers with withered or shriveled ends — signs of toughness and bitter flavor.

Cucumber (Peeled) – Serving – 1 Cup Sliced
 Nutrient Units Grams  Nutrient Units Grams  Nutrient Units Grams
Water g 114.823 Calcium mg 16.660 Vitamin C mg 3.332
Energy kcal 14.280 Iron mg 0.190 Thiamin mg 0.025
Energy kj 59.500 Magnesium mg 14.280 Riboflavin mg 0.013
Protein g 0.678 Phosphorus mg 24.990 Niacin mg 0.124
Fat g 0.190 Potassium mg 176.120 Pantothenic acid mg 0.339
Carbohydrate g 2.975 Sodium mg 2.380 Vitamin B-6 mg 0.086
Fiber g 0.933 Zinc mg 0.167 Folate mcg 16.660
Copper mg 0.038 Vitamin B-12 mcg 0.000
Manganese mg 0.101 Vitamin A IU 88.060
Selenium mcg 0.000 Vitamin A, RE mcg 8.330
Vitamin E mg 0.094

eggEggplants are most plentiful during late summer, but are available all year. Although the purple eggplant is more common, white eggplant is occasionally seen in the marketplace.

Look for firm, heavy, smooth, and uniformly dark purple eggplants.

Avoid those, which are poorly colored, soft, shriveled, cut, or which show decay in the form of irregular dark-brown spots.

Eggplant (Cooked, Boiled, Drained, With Salt – Serving – 1 Cup (1″ Cubes)
 Nutrient Units Grams  Nutrient Units Grams  Nutrient Units Grams
Water g 90.852 Calcium mg 5.940 Vitamin C mg 1.287
Energy kcal 27.720 Iron mg 0.346 Thiamin mg 0.075
Energy kj 115.830 Magnesium mg 12.870 Riboflavin mg 0.020
Protein g 0.822 Phosphorus mg 21.780 Niacin mg 0.594
Fat g 0.228 Potassium mg 245.520 Pantothenic acid mg 0.074
Carbohydrate g 6.574 Sodium mg 236.610 Vitamin B-6 mg 0.085
Fiber g 2.475 Zinc mg 0.148 Folate mcg 13.860
Copper mg 0.107 Vitamin B-12 mcg 0.000
Manganese mg 0.135 Vitamin A IU 63.360
Selenium mcg 0.396 Vitamin A, RE mcg 5.940
Vitamin E mg

greensA large number of widely differing species of plants are grown for use as “greens.” The better-known kinds are spinach, kale, collard, turnip, beet, chard, mustard, broccoli leaves, chicory, endive, escarole, dandelion, cress, and sorrel. Many others, some of them wild, are also used to a limited extent as greens.

Look for leaves that are fresh, young, tender, free from defects, and that have a good, healthy, green color. Beet tops and red chard show reddish color.

Avoid leaves with coarse, fibrous stems, yellowish-green color, softness (a sign of decay), or those in a wilted condition. Also avoid greens with evidence of insects — especially aphids — which are sometimes hard to see and equally hard to wash away.

Greens, Collard – Serving – 1 Cup Chopped
 Nutrient Units Grams  Nutrient Units Grams  Nutrient Units Grams
Water g 32.598 Calcium mg 52.200 Vitamin C mg 12.708
Energy kcal 10.800 Iron mg 0.068 Thiamin mg 0.019
Energy kj 45.360 Magnesium mg 3.240 Riboflavin mg 0.047
Protein g 0.882 Phosphorus mg 3.600 Niacin mg 0.267
Fat g 0.151 Potassium mg 60.840 Pantothenic acid mg 0.096
Carbohydrate g 2.048 Sodium mg 7.200 Vitamin B-6 mg 0.059
Fiber g 1.296 Zinc mg 0.047 Folate mcg 59.760
Copper mg 0.014 Vitamin B-12 mcg 0.000
Manganese mg 0.099 Vitamin A IU 1376.640
Selenium mcg 0.468 Vitamin A, RE mcg 137.520
Vitamin E mg 0.814

letAmong the leading U.S. vegetables, lettuce owes its prominence to the growing popularity of salads in our diets. It’s available throughout the year in various seasons from California, Arizona, Florida, New York, New Jersey, and other States. Four types of lettuce are generally sold: iceberg, butter-head, Romaine, and leaf.

Iceberg lettuce is the major type. Heads are large, round, and solid, with medium-green outer leaves and lighter green or pale-green inner leaves.
Butter-head lettuce, including the Big Boston and Bibb varieties, has a smaller head than iceberg. This type will have soft, succulent light-green leaves in a rosette pattern in the center.

Romaine lettuce plants are tall and cylindrical with crisp, dark-green leaves in a loosely folded head.

Leaf lettuce includes many varieties — none with a compact head. Leaves are broad, tender, succulent, and fairly smooth, and they vary in color according to variety.
Look for signs of freshness in lettuce. For iceberg and Romaine, the leaves should be crisp. Other lettuce types will have a softer texture, but leaves should not be wilted. Look for a good, bright color — in most varieties, medium to light green. Some varieties have red leaves.

Avoid heads of iceberg type which are very hard and which lack green color (signs of over maturity). Such heads sometimes develop discoloration of the inner leaves and midribs, and may have a less desirable flavor. Also avoid heads with irregular shapes and hard bumps on top, which indicate the presence of overgrown central stems.
Check the lettuce for tip burn, a tan or brown area around the margins of the leaves. Look for tip burn of the edges of the head leaves. Slight discoloration of the outer or wrapper leaves will usually not hurt the quality of the lettuce, but serious discoloration or decay definitely should be avoided.

Lettuce, Iceberg (Includes Crisp head Types) Serving – 1 Cup Shredded or Chopped
 Nutrient Units Grams  Nutrient Units Grams  Nutrient Units Grams
Water g 52.739 Calcium mg 10.450 Vitamin C mg 2.145
Energy kcal 6.600 Iron mg 0.275 Thiamin mg 0.025
Energy kj 27.500 Magnesium mg 4.950 Riboflavin mg 0.017
Protein g 0.555 Phosphorus mg 11.000 Niacin mg 0.103
Fat g 0.104 Potassium mg 96.900 Pantothenic acid mg 0.025
Carbohydrate g 1.149 Sodium mg 4.950 Vitamin B-6 mg 0.022
Fiber g 0.770 Zinc mg 0.121 Folate mcg 30.800
Copper mg 0.015 Vitamin B-12 mcg 0.000
Manganese mg 0.083 Vitamin A IU 181.500
Selenium mcg 0.110 Vitamin A, RE mcg 18.150
Vitamin E mg 0.154

mushGrown in houses, cellars, or caves, mushrooms are available year-round in varying amounts. Most come from Pennsylvania, but many are produced in California, New York, Ohio, and other States.
We usually describe mushrooms as having a cap (the wide portion on top), gills (the numerous rows of paper-thin tissue seen underneath the cap when it opens), and a stem.

Look for young mushrooms that are small to medium in size. Caps should be either closed around the stem or moderately open with pink or light-tan gills. The surface of the cap should be white or creamy, or uniform light brown if of a brown type.

Avoid overripe mushrooms (shown by wide-open caps and dark, discolored gills underneath) and those with pitted or seriously discolored caps.

Mushrooms – Serving – 1 Cup Pieces or Slices
 Nutrient Units Grams  Nutrient Units Grams  Nutrient Units Grams
Water g 64.267 Calcium mg 3.500 Vitamin C mg 2.450
Energy kcal 17.500 Iron mg 0.868 Thiamin mg 0.071
Energy kj 73.500 Magnesium mg 7.000 Riboflavin mg 0.314
Protein g 1.463 Phosphorus mg 72.800 Niacin mg 2.881
Fat g 0.294 Potassium mg 259.000 Pantothenic acid mg 1.540
Carbohydrate g 3.255 Sodium mg 2.800 Vitamin B-6 mg 0.068
Fiber g 0.840 Zinc mg 0.511 Folate mcg 14.770
Copper mg 0.344 Vitamin B-12 mcg 0.000
Manganese mg 0.078 Vitamin A IU 0.000
Selenium mcg 8.610 Vitamin A, RE mcg 0.000
Vitamin E mg 0.084

okraOkra is the immature seedpod of the okra plant, generally grown in Southern States.

Look for tender pods (the tips will bend with very slight pressure) under 4-1/2 inches long. They should be bright green color and free from blemishes.

Avoid tough, fibrous pods, indicated by tips which are stiff and resist bending, or by a very hard body of the pod, or by pale, faded green color.

Okra – Serving – 1 Cup
 Nutrient Units Grams  Nutrient Units Grams  Nutrient Units Grams
Water g 89.580 Calcium mg 81.000 Vitamin C mg 21.100
Energy kcal 33.000 Iron mg 0.800 Thiamin mg 0.200
Energy kj 138.000 Magnesium mg 57.000 Riboflavin mg 0.060
Protein g 2.000 Phosphorus mg 63.000 Niacin mg 1.000
Fat g 0.100 Potassium mg 303.000 Pantothenic acid mg 0.245
Carbohydrate g 7.630 Sodium mg 8.000 Vitamin B-6 mg 0.215
Fiber g 3.200 Zinc mg 0.600 Folate mcg 88.000
Copper mg 0.094 Vitamin B-12 mcg 0.000
Manganese mg 0.990 Vitamin A IU 660.000
Selenium mcg 0.700 Vitamin A, RE mcg 66.000
Vitamin E mg 0.690


onionsThe many varieties of onions grown commercially fall into three general classes, distinguished by color: yellow, white, and red.
Onions are available year-round, either fresh or from storage.
Major onion-growing States are California, New York, Texas, Michigan, Colorado, Oregon, and Idaho.

Look for hard or firm onions that are dry and have small necks. They should be reasonably free from green sunburn spots or other blemishes.

Avoid onions with wet or very soft necks, which usually are immature or affected by decay. Also avoid onions with thick, hollow, woody centers in the neck or with fresh sprouts.

Onions – Serving – 1 Cup Chopped
 Nutrient Units Grams  Nutrient Units Grams  Nutrient Units Grams
Water g 143.488 Calcium mg 32.000 Vitamin C mg 10.240
Energy kcal 60.800 Iron mg 0.352 Thiamin mg 0.067
Energy kj 254.400 Magnesium mg 16.000 Riboflavin mg 0.032
Protein g 1.856 Phosphorus mg 52.800 Niacin mg 0.237
Fat g 0.256 Potassium mg 251.200 Pantothenic acid mg 0.170
Carbohydrate g 13.808 Sodium mg 4.800 Vitamin B-6 mg 0.186
Fiber g 2.880 Zinc mg 0.304 Folate mcg 30.400
Copper mg 0.096 Vitamin B-12 mcg 0.000
Manganese mg 0.219 Vitamin A IU 0.000
Selenium mcg 0.960 Vitamin A, RE mcg 0.000
Vitamin E mg 0.208

peasGreen peas provide vitamins A, folate, potassium, protein and fibre.

Look for firm fresh, bright green pods.

Avoid flabby, wilted pods and any sign of decay

Peas, Green – Serving – 1 Cup
 Nutrient Units Grams  Nutrient Units Grams  Nutrient Units Grams
Water g 114.347 Calcium mg 36.250 Vitamin C mg 58.000
Energy kcal 117.450 Iron mg 2.131 Thiamin mg 0.386
Energy kj 491.550 Magnesium mg 47.850 Riboflavin mg 0.191
Protein g 7.859 Phosphorus mg 156.600 Niacin mg 3.030
Fat g 0.580 Potassium mg 353.800 Pantothenic acid mg 0.151
Carbohydrate g 20.967 Sodium mg 7.250 Vitamin B-6 mg 0.245
Fiber g 7.395 Zinc mg 1.798 Folate mcg 94.250
Copper mg 0.255 Vitamin B-12 mcg 0.000
Manganese mg 0.594 Vitamin A IU 928.000
Selenium mcg 2.610 Vitamin A, RE mcg 92.800
Vitamin E mg 0.566

parsnipsAlthough available to some extent throughout the year, parsnips are primarily late-winter vegetables because the flavor becomes sweeter and more desirable after long exposure to cold temperatures, below 40 °F.

Look for parsnips of small or medium width that are well-formed, smooth, firm, and free from serious blemishes or decay.

Avoid large, coarse roots (which probably have woody, fibrous, or pithy centers) and badly wilted and flabby roots (which will be tough when cooked).

Parsnips – Serving – 1 Cup Slices
 Nutrient Units Grams  Nutrient Units Grams  Nutrient Units Grams
Water g 105.775 Calcium mg 47.880 Vitamin C mg 22.610
Energy kcal 99.750 Iron mg 0.785 Thiamin mg 0.120
Energy kj 417.620 Magnesium mg 38.570 Riboflavin mg 0.067
Protein g 1.596 Phosphorus mg 94.430 Niacin mg 0.931
Fat g 0.399 Potassium mg 498.750 Pantothenic acid mg 0.798
Carbohydrate g 23.927 Sodium mg 13.300 Vitamin B-6 mg 0.120
Fiber g 6.517 Zinc mg 0.785 Folate mcg 89.100
Copper mg 0.160 Vitamin B-12 mcg 0.000
Manganese mg 0.745 Vitamin A IU 0.000
Selenium mcg 2.394 Vitamin A, RE mcg 0.000
Vitamin E mg

peppersMost of the peppers that you’ll find are the sweet green peppers, available in varying amounts throughout the year, but most plentiful during late summer. (Fully matured peppers of the same type have a bright red color.) A variety of colored peppers are also available, including white, yellow, orange, red, and purple.

Look for peppers with deep, characteristic color, glossy sheen, relatively heavy weight, and firm walls or sides.

Avoid peppers with very thin walls (indicated by lightweight and flimsy sides), peppers that are wilted or flabby with cuts or punctures through the walls, and pepper with soft watery spots on the sides (evidence of decay).

Peppers, Sweet, Green, Raw – Serving – 1 large (3 – 3/4″ long, 3″ dia)
 Nutrient Units Grams  Nutrient Units Grams  Nutrient Units Grams
Water g 151.192 Calcium mg 14.760 Vitamin C mg 146.452
Energy kcal 44.280 Iron mg 0.754 Thiamin mg 0.108
Energy kj 185.320 Magnesium mg 16.400 Riboflavin mg 0.049
Protein g 1.460 Phosphorus mg 31.160 Niacin mg 0.835
Fat g 0.312 Potassium mg 290.280 Pantothenic acid mg 0.131
Carbohydrate g 10.545 Sodium mg 3.280 Vitamin B-6 mg 0.407
Fiber g 2.952 Zinc mg 0.197 Folate mcg 36.080
Copper mg 0.107 Vitamin B-12 mcg 0.000
Manganese mg 0.190 Vitamin A IU 1036.480
Selenium mcg 0.492 Vitamin A, RE mcg 103.320
Vitamin E mg 1.132

potFor practical purposes, potatoes can be put into three groups, although the distinctions between them are not clear-cut, and there is much overlap.

“New potatoes” is a term most frequently used to describe those potatoes freshly harvested and marketed during the late winter or early spring. The name is also widely used in later crop producing areas to designate freshly dug potatoes, which are not fully matured. The best uses for new potatoes are boiling or creaming. They vary widely in size and shape, depending upon variety, but are likely to be affected by “skinning” or “feathering” of the outer layer of skin. Skinning usually affects only their appearance.
“General purpose potatoes” include the great majority of supplies, both round and long types, offered for sale in markets. With the aid of air-cooled storage, they are amply available throughout the year. As the term implies, they are used for boiling, frying, and baking, although many of the common varieties are not considered to be best for baking.
Potatoes grown specifically for their baking quality also are available. Both variety and area where grown are important factors affecting baking quality. A long variety with fine, scaly netting on the skin, such as the Russet Burbank, is commonly used for baking.

With new potatoes, look for firm potatoes that are free from blemishes and sunburn (a green discoloration under the skin). Some amount of skinned surface is normal, but potatoes with large skinned and discolored areas are undesirable. For general-purpose and baking potatoes, look for reasonably smooth, firm potatoes free from blemishes, sunburn, and decay.

Avoid potatoes with large cuts, bruises, or decay (they’ll cause waste in peeling) and sprouted or shriveled potatoes. Also avoid green potatoes. The green portions, which contain the alkaloid solanin, may penetrate the flesh and cause bitter flavor.

Potatoes (Flesh and Skin) – Serving – 1 Medium (2-1/4″ to 3″ dia.)
 Nutrient Units Grams  Nutrient Units Grams  Nutrient Units Grams
Water g 96.331 Calcium mg 8.540 Vitamin C mg 24.034
Energy kcal 96.380 Iron mg 0.927 Thiamin mg 0.107
Energy kj 403.820 Magnesium mg 25.620 Riboflavin mg 0.043
Protein g 2.525 Phosphorus mg 56.120 Niacin mg 1.810
Fat g 0.122 Potassium mg 662.460 Pantothenic acid mg 0.464
Carbohydrate g 21.936 Sodium mg 7.320 Vitamin B-6 mg 0.317
Fiber g 1.952 Zinc mg 0.476 Folate mcg 15.616
Copper mg 0.316 Vitamin B-12 mcg 0.000
Manganese mg 0.321 Vitamin A IU 0.000
Selenium mcg 0.366 Vitamin A, RE mcg 0.000
Vitamin E mg 0.073

radRadishes, available the year-round, are most plentiful from May through July. California and Florida produce most of our winter and spring supplies, while several Northern States provide radishes the rest of the year.

Look for medium-size radishes — 3/4 to 1 inch in diameter — that are plump, round, firm, and of a good, red color.

Avoid very large or flabby radishes (likely to have pithy centers). Also avoid radishes with yellow or decayed tops (sign of over-age).

Radishes – Serving – 1 Medium (3/4″ to 1″ dia.)
 Nutrient Units Grams  Nutrient Units Grams  Nutrient Units Grams
Water g 4.268 Calcium mg 0.945 Vitamin C mg 1.026
Energy kcal 0.900 Iron mg 0.013 Thiamin mg 0.000
Energy kj 3.780 Magnesium mg 0.405 Riboflavin mg 0.002
Protein g 0.027 Phosphorus mg 0.810 Niacin mg 0.013
Fat g 0.024 Potassium mg 10.440 Pantothenic acid mg 0.004
Carbohydrate g 0.162 Sodium mg 1.080 Vitamin B-6 mg 0.003
Fiber g 0.072 Zinc mg 0.013 Folate mcg 1.215
Copper mg 0.002 Vitamin B-12 mcg 0.000
Manganese mg 0.003 Vitamin A IU 0.360
Selenium mcg 0.032 Vitamin A, RE mcg 0.045
Vitamin E mg 0.000

rhuThis highly specialized vegetable is used like a fruit in sweetened sauces and pies. Very limited supplies are available during most of the year, with best supplies available from January to June.

Look for fresh, firm rhubarb stems with a bright, glossy appearance. Stems should have a large amount of pink or red color, although many good-quality stems will be predominantly light green. Be sure that the stem is tender and not fibrous.

Avoid either very slender or extremely thick stems, which are likely to be tough and stringy. Also avoid rhubarb that is wilted and flabby.

Rhubarb – Serving – 1 Cup Diced
 Nutrient Units Grams  Nutrient Units Grams  Nutrient Units Grams
Water g 114.204 Calcium mg 104.920 Vitamin C mg 9.760
Energy kcal 25.620 Iron mg 0.268 Thiamin mg 0.024
Energy kj 107.360 Magnesium mg 14.640 Riboflavin mg 0.037
Protein g 1.098 Phosphorus mg 17.080 Niacin mg 0.366
Fat g 0.244 Potassium mg 351.360 Pantothenic acid mg 0.104
Carbohydrate g 5.539 Sodium mg 4.880 Vitamin B-6 mg 0.029
Fiber g 2.196 Zinc mg 0.122 Folate mcg 8.540
Copper mg 0.026 Vitamin B-12 mcg 0.000
Manganese mg 0.239 Vitamin A IU 122.000
Selenium mcg 1.342 Vitamin A, RE mcg 12.200
Vitamin E mg 0.244

Summer Squash
ssquashSummer squash includes those varieties, which are harvested while still immature, and when the entire squash is tender and edible. They include the yellow Crookneck, the large Straight neck, the greenish-white Patty Pan, and the slender green Zucchini. Some of these squash are available at all times of the year.

Look for squash that are tender and well developed, firm, and fresh in appearance. You can identify a tender squash, because the skin is glossy instead of dull, and it is neither hard nor tough.

Avoid stale or over mature squash, which will have a dull appearance and a hard, tough surface. Such squash usually have enlarged seeds and dry, stringy flesh. Also avoid squash with discolored or pitted areas.

Squash, Zucchini – Serving – 1 Cup Chopped
 Nutrient Units Grams  Nutrient Units Grams  Nutrient Units Grams
Water g 118.147 Calcium mg 18.600 Vitamin C mg 11.160
Energy kcal 17.360 Iron mg 0.521 Thiamin mg 0.087
Energy kj 73.160 Magnesium mg 27.280 Riboflavin mg 0.037
Protein g 1.438 Phosphorus mg 39.680 Niacin mg 0.496
Fat g 0.174 Potassium mg 307.520 Pantothenic acid mg 0.103
Carbohydrate g 3.596 Sodium mg 3.720 Vitamin B-6 mg 0.110
Fiber g 1.488 Zinc mg 0.248 Folate mcg 27.404
Copper mg 0.071 Vitamin B-12 mcg 0.000
Manganese mg 0.157 Vitamin A IU 421.600
Selenium mcg 0.248 Vitamin A, RE mcg 42.160
Vitamin E mg 0.149

Fall Squash

fallsWinter squash are those varieties, which are marketed only when fully mature. Some of the most important varieties are the small-corrugated Acorn (available all year-round), Butternut, Buttercup, green and blue Hubbard, green and gold Delicious, and Banana. Winter squash is most plentiful from early fall until late winter.

Look for full maturity, indicated by a hard, tough rind. Also look for squash that is heavy for its size (meaning a thick wall and more edible flesh). Slight variations in skin color do not affect flavor.

Avoid squash with cuts, punctures, sunken spots, or moldy spots on the rind. These are indications of decay. A tender rind indicates immaturity, which is a sign of poor eating quality in winter squash varieties.

Fall Squash – Serving – 1 cup (cubes)
 Nutrient Units Grams  Nutrient Units Grams  Nutrient Units Grams
Water g 122.892 Calcium mg 46.2 Vitamin C mg 15.4
Energy kcal 56.000 Iron mg .98 Thiamin mg .196
Energy kj 233.8 Magnesium mg 44.800 Riboflavin mg .014
Protein g 1.12 Phosphorus mg 50.4 Niacin mg .98
Fat g .14 Potassium mg 485.00 Pantothenic acid mg .560
Carbohydrate g 14.588 Sodium mg 4.2 Vitamin B-6 mg .216
Fiber g 2.100 Zinc mg .182 Folate mcg 23.800
Copper mg .091 Vitamin B-12 mcg 0.000
Manganese mg .0234 Vitamin A IU 476.00
Selenium mcg 0.780 Vitamin A, RE mcg 47.60
Vitamin E mg 0.364

Sweet Potatoes
sweet potTwo types of sweet potatoes are available in varying amounts the year-round. Moist sweet potatoes, sometimes called yams, are the most common type. They have orange-colored flesh and are very sweet. (The true yam is the root of a tropical vine, which is not grown commercially in the United States.) Dry sweet potatoes have pale-colored flesh and are low in moisture. Most sweet potatoes are grown in the Southern tier and some Eastern States, in an area from Texas to New Jersey. California also is a major producer.

Look for firm sweet potatoes with smooth, bright, uniformly colored skins, free from signs of decay. Because they are more perishable than white potatoes, extra care should be used in selecting sweet potatoes.

Avoid sweet potatoes with worm holes, cuts, grub injury, or any other defects which penetrate the skin; this causes waste and can readily lead to decay. Even if you cut away the decayed portion, the remainder of the potato flesh may have a bad taste.
Decay is the worst problem with sweet potatoes and is of three types: wet, soft decay; dry, firm decay which begins at the end of the potato, making it discolored and shriveled; and dry rot in the form of sunken, discolored areas on the sides of the potato.
Sweet potatoes should not be stored in the refrigerator.

Sweet Potatoes – Serving – 1 Sweet Potatoe (5″)
 Nutrient Units Grams  Nutrient Units Grams  Nutrient Units Grams
Water g 94.692 Calcium mg 28.600 Vitamin C mg 29.510
Energy kcal 136.500 Iron mg 0.767 Thiamin mg 0.086
Energy kj 570.700 Magnesium mg 13.000 Riboflavin mg 0.191
Protein g 2.145 Phosphorus mg 36.400 Niacin mg 0.876
Fat g 0.390 Potassium mg 265.200 Pantothenic acid mg 0.768
Carbohydrate g 31.564 Sodium mg 16.900 Vitamin B-6 mg 0.334
Fiber g 3.900 Zinc mg 0.364 Folate mcg 17.940
Copper mg 0.220 Vitamin B-12 mcg 0.000
Manganese mg 0.461 Vitamin A IU 26081.900
Selenium mcg 0.780 Vitamin A, RE mcg 2607.800
Vitamin E mg 0.364

tomExtremely popular and nutritious, tomatoes are in moderate to liberal supply throughout the year. Florida, California, and a number of other States are major producers, but imports supplement domestic supplies.
The best flavor usually comes from locally grown tomatoes produced on nearby farms. This type of tomato is allowed to ripen completely before being picked. Many areas, however, now ship tomatoes, which are picked right after the color has begun to change from green to pink.

If your tomatoes need further ripening, keep them in a warm place but not in direct sunlight. Unless they are fully ripened, do not store tomatoes in a refrigerator — the cold temperatures might keep them from ripening later on and ruin the flavor.

Look for tomatoes, which are smooth, well ripened, and reasonably free from blemishes.
For fully ripe fruit, look for an overall rich, red color and a slight softness. Softness is easily detected by gentle handling.
For tomatoes slightly less than fully ripe, look for firm texture and color ranging from pink to light red.

Avoid soft, overripe, or bruised tomatoes, and tomatoes with sunburn (green or yellow areas near the steam scar), and growth cracks (deep brown cracks around the steam scar). Also avoid decayed tomatoes, which will have soft, water-soaked spots, depressed areas, or surface mold.

Tomatoes, italian, ripe, raw – Serving – 1 Tomato
 Nutrient Units Grams  Nutrient Units Grams  Nutrient Units Grams
Water g 58.131 Calcium mg 3.100 Vitamin C mg 16.120
Energy kcal 13.020 Iron mg 0.279 Thiamin mg 0.037
Energy kj 54.560 Magnesium mg 6.820 Riboflavin mg 0.030
Protein g 0.527 Phosphorus mg 14.880 Niacin mg 0.389
Fat g 0.205 Potassium mg 137.640 Pantothenic acid mg 0.153
Carbohydrate g 2.877 Sodium mg 5.580 Vitamin B-6 mg 0.050
Fiber g 0.682 Zinc mg 0.056 Folate mcg 9.300
Copper mg 0.046 Vitamin B-12 mcg 0.000
Manganese mg 0.065 Vitamin A IU 386.260
Selenium mcg 0.248 Vitamin A, RE mcg 38.440
Vitamin E mg 0.236


turnipsThe most popular turnip has white flesh and a purple tope (reddish-purple tinting of the upper surface). It may be sold “topped” (with leaves removed) or in bunches with tops still on, and is available in some grocery stores most of the year.

Look for small or medium-size, smooth, fairly round, and firm vegetables. If sold in bunches, the tops should be fresh and should have a good green color.

Avoid large turnips with too many leaf scars around the top and with obvious fibrous roots.

Turnip – Serving 1 cup
 Nutrient Units Grams  Nutrient Units Grams  Nutrient Units Grams
Water g 119.431 Calcium mg 39.00 Vitamin C mg 27.300
Energy kcal 35.100 Iron mg 0.390 Thiamin mg 0.052
Energy kj 146.900 Magnesium mg 14.300 Riboflavin mg 0.039
Protein g 1.170 Phosphorus mg 35.100 Niacin mg 0.520
Fat g 0.130 Potassium mg 248.300 Pantothenic acid mg 0.260
Carbohydrate g 8.099 Sodium mg 87.100 Vitamin B-6 mg 0.117
Fiber g 0.910 Zinc mg 0.351 Folate mcg 18.850
Copper mg 0.111 Vitamin B-12 mcg 0.000
Manganese mg 0.174 Vitamin A IU 0.000
Selenium mcg 0.910 Vitamin A, RE mcg 0.000
Vitamin E mg 0.039

watercressWatercress is a small, round-leaved plant that grows naturally (or it may be cultivated) along the banks of freshwater streams and ponds. It is prized as an ingredient of mixed green salads and as a garnish, because of its spicy flavor. Watercress is available in limited supply through most of the year.

Look for watercress that is fresh, crisp, and that has a rich green color.

Avoid bunches with yellow, wilted, or decayed leaves.

Watercress – Serving – 1 Cup Chopped
 Nutrient Units Grams  Nutrient Units Grams  Nutrient Units Grams
Water g 32.337 Calcium mg 40.800 Vitamin C mg 14.620
Energy kcal 3.740 Iron mg 0.068 Thiamin mg 0.031
Energy kj 15.640 Magnesium mg 7.140 Riboflavin mg 0.041
Protein g 0.782 Phosphorus mg 20.400 Niacin mg 0.068
Fat g 0.034 Potassium mg 112.200 Pantothenic acid mg 0.105
Carbohydrate g 0.439 Sodium mg 13.940 Vitamin B-6 mg 0.044
Fiber g 0.510 Zinc mg 0.037 Folate mcg 3.060
Copper mg 0.026 Vitamin B-12 mcg 0.000
Manganese mg 0.083 Vitamin A IU 1598.000
Selenium mcg 0.306 Vitamin A, RE mcg 159.800
Vitamin E mg 0.340