Description

 Weight
(g)

 Measure

Content per
Measure
(g)

Alfalfa seeds, sprouted, raw

33

1 cup

1.32

Artichokes, (globe or French), cooked, boiled, drained, without salt

120

1 medium

4.18

Asparagus, canned, drained solids

72

4 spears

1.54

Asparagus, cooked, boiled, drained

60

4 spears

1.55

Asparagus, frozen, cooked, boiled, drained, without salt

180

1 cup

5.31

Avocados, raw, California

28.35

1 oz

0.60

Avocados, raw, Florida

28.35

1 oz

0.45

Beans, baked, canned, plain or vegetarian

254

1 cup

12.17

Beans, baked, canned, with franks

259

1 cup

17.48

Beans, baked, canned, with pork and sweet sauce

253

1 cup

13.43

Beans, baked, canned, with pork and tomato sauce

253

1 cup

13.05

Beans, black, mature seeds, cooked, boiled, without salt

172

1 cup

15.24

Beans, Cowpeas (Blackeyes), immature seeds,  boiled, without salt

165

1 cup

5.23

Beans, Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt

170 

1 cup 

14.43 

Beans, Cowpeas, common (blackeyes, crowder, southern), mature seeds,

172

1 cup

13.30

Beans, great northern, mature seeds, cooked, boiled, without salt

177

1 cup

14.74

Beans, Kidney beans, red, mature seeds, canned

256

1 cup

13.44

Beans, Kidney beans, red, mature seeds, cooked, boiled, without salt

177

1 cup

15.35

Beans, Lima beans, large, mature seeds, canned

241

1 cup

11.88

Beans, Lima beans, large, mature seeds, cooked, boiled, without salt

188

1 cup

14.66

Beans, Mung beans, mature seeds, sprouted, cooked, boiled,  without salt

124

1 cup

2.52

Beans, Mung beans, mature seeds, sprouted, raw

104

1 cup

3.16

Beans, Navy beans, mature seeds, cooked, boiled, without salt

182

1 cup

15.83

Beans, Pinto beans, mature seeds, cooked, boiled, without salt

171

1 cup

14.04

Soybeans, mature cooked, boiled, without salt

180

1 cup

22.23

Soybeans, green, cooked, boiled, drained, without salt

172

1 cup

28.62

Beans, Snap beans, green, canned, regular pack, drained solids

135

1 cup

1.55

Beans, Snap beans, green, cooked, boiled, drained, without salt

125

1 cup

2.36

Beans, White beans, mature seeds, canned

262

1 cup

19.02

Beet greens, cooked, boiled, drained, without salt

144

1 cup

3.70

Beets, canned, drained solids

170

1 cup

1.55

Broccoli, raw

88

1 cup

2.62

Broccoli, cooked, boiled, drained, without salt

156

1 cup

4.65

Beets, cooked, boiled, drained

170

1 cup

2.86

Beets, cooked, boiled, drained

50

1 beet

0.84

Cabbage, Chinese (pak-choi), cooked, boiled, drained, without salt

170

1 cup

2.65

Cabbage, Chinese (pe-tsai), cooked, boiled, drained, without salt

119

1 cup

1.79

Cabbage, cooked, boiled, drained, without salt

150

1 cup

1.53

Cabbage, raw

70

1 cup

1.01

Cabbage, red, raw

70

1 cup

0.97

Cabbage, Savoy, raw

70

1 cup

1.40

Carrots, baby, raw

10

1 medium

0.08

Carrots, cooked, boiled, drained, without salt

156

1 cup

1.70

Carrots, frozen, cooked, boiled, drained, without salt

146

1 cup

1.74

Carrots, raw

110

1 cup

1.13

Cauliflower, cooked, boiled, drained, without salt

124

1 cup

2.28

Cauliflower, frozen, cooked, boiled, drained, without salt

180

1 cup

2.90

Cauliflower, raw

100

1 cup

1.98

Celery, cooked, boiled, drained, without salt

150

1 cup

1.25

Celery, raw

120

1 cup

0.90

Corn, sweet, white, cooked, boiled, drained, without salt

77

1 ear

2.56

Corn, sweet, yellow, canned, cream style, regular pack

256

1 cup

4.45

Corn, sweet, yellow, canned, vacuum pack, regular pack

210

1 cup

5.06

Corn, sweet, yellow, cooked, boiled, drained, without salt

77

1 ear

2.56

Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt

164

1 cup

4.51

Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, without salt

63 

1 ear 

1.96 

Cucumber, peeled, raw

119

1 cup

0.68

Cucumber, with peel, raw

104

1 cup

0.72

Dandelion greens, cooked, boiled, drained, without salt

105

1 cup

2.10

Endive, raw

50

1 cup

0.63

Garlic, raw

3

1 clove

0.19

Lentils, mature seeds, cooked, boiled, without salt

198

1 cup

17.86

Lettuce, cos or romaine, raw

56

1 cup

0.91

Lettuce, iceberg (includes crisphead types), raw

55

1 cup

0.56

Lettuce, looseleaf, raw

56

1 cup

0.73

Mushrooms, canned, drained solids

156

1 cup

2.92

Mushrooms, cooked, boiled, drained, without salt

156

1 cup

3.39

Mushrooms, raw

70

1 cup

2.03

Mushrooms, shiitake, cooked, without salt

145

1 cup

2.26

Mushrooms, shiitake, dried

3.6

1 mushroom

0.34

Mustard greens, cooked, boiled, drained, without salt

140

1 cup

3.16

Okra, cooked, boiled, drained, without salt

160

1 cup

2.99

Okra, frozen, cooked, boiled, drained, without salt

184

1 cup

3.83

Olives, ripe, canned (small-extra large)

22

5 large

0.18

Onions, cooked, boiled, drained, without salt

210

1 cup

2.86

Onions, dehydrated flakes

5

1 tbsp

0.45

Onions, raw

110

1 whole

1.28

Onions, spring or scallions (includes tops and bulb), raw

100

1 cup

1.83

Parsley, raw

10

10 sprigs

0.30

Parsnips, cooked, boiled, drained, without salt

156

1 cup

2.06

Peas, edible-podded, cooked, boiled, drained, without salt

160

1 cup

5.23

Peas, edible-podded, frozen, cooked, boiled, drained, without salt

160

1 cup

5.60

Peas, green, canned, regular pack, drained solids

170

1 cup

7.51

Peas, green, frozen, cooked, boiled, drained, without salt

160

1 cup

8.24

Peas, split, mature seeds, cooked, boiled, without salt

196

1 cup

16.35

Peppers, hot chili, green, raw

45

1 pepper

0.90

Peppers, hot chili, red, raw

45

1 pepper

0.90

Peppers, sweet, green, cooked, boiled, drained, without salt

136

1 cup

1.25

Peppers, sweet, green, raw

149

1 cup

1.33

Peppers, sweet, green, raw

119

1 pepper

1.06

Peppers, sweet, red, cooked, boiled, drained, without salt

136

1 cup

1.25

Peppers, sweet, red, raw

119

1 pepper

1.06

Potato pancakes, home-prepared

76

1 pancake

4.68

Potato, baked, flesh and skin, without salt

202

1 potato

5.05

Potatoes, baked, flesh, without salt

156

1 potato

3.06

Potatoes, boiled, cooked in skin, flesh, without salt

136

1 potato

2.54

Potatoes, boiled, cooked without skin, flesh, without salt

135

1 potato

2.31

Potatoes, boiled, cooked without skin, flesh, without salt

156

1 cup

2.67

Potatoes, hashed brown, home-prepared

156

1 cup

3.78

Pumpkin, canned, without salt

245

1 cup

2.70

Pumpkin, cooked, boiled, drained, without salt

245

1 cup

1.76

Radishes, raw

4.5

1 radish

0.03

Spinach, canned, drained solids

214

1 cup

6.01

Spinach, cooked, boiled, drained, without salt

180

1 cup

5.35

Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt

190

1 cup

5.97

Spinach, raw

30

1 cup

0.86

Squash, summer, all varieties, cooked, boiled, drained, without salt

180

1 cup

1.64

Squash, summer, all varieties, raw

113

1 cup

1.33

Squash, winter, all varieties, cooked, baked, without salt

205

1 cup

1.82

Squash, winter, butternut, frozen, cooked, boiled, without salt

240

1 cup

2.95

Sweet potato, canned, syrup pack, drained solids

196

1 cup

2.51

Sweet potato, canned, vacuum pack

255

1 cup

4.21

Sweet potato, cooked, baked in skin, without salt

146

1 potato

2.51

Sweet potato, cooked, boiled, without skin, without salt

156

1 potato

2.57

Tomatoes, red, ripe, canned, stewed

255

1 cup

2.42

Tomatoes, red, ripe, canned, whole, regular pack

240

1 cup

2.21

Tomatoes, red, ripe, raw, year round average

180

1 cup

1.53

Tomatoes, red, ripe, raw, year round average

17

1 cherry tomato

0.14

Tomatoes, red, ripe, raw, year round average

123

1 tomato

1.05

Tomatoes, sun-dried

2

1 piece

0.28

Tomatoes, sun-dried, packed in oil, drained

3

1 piece

0.15

Watermelon, raw

286

1 wedge

1.77

 Description

 Weight
(g)

 Measure

Content per
Measure
(g)

Buckwheat flour, whole-groat

120

1 cup

15.14

Buckwheat groats, roasted, cooked

168

1 cup

5.68

Bulgur, cooked

182

1 cup

5.61

Bulgur, dry

138

1 cup

11.70

Cornmeal, degermed, enriched, yellow

140

1 cup

17.21

Cornmeal, whole-grain, yellow

122

1 cup

9.91

Noodles, chinese, chow mein

45

1 cup

3.77

Oat bran, cooked

219

1 cup

7.03

Oat bran, raw

94

1 cup

16.26

Peanut butter, smooth style, with salt

16

1 tbsp

4.03

Quinoa, cooked

-

1 cup

11

Rice, brown, long-grain, cooked

125

195

5.03

Rice, white, long-grain, regular, cooked

158

195

4.25

Rice, white, long-grain, regular, raw, enriched

158

185

13.19

Spaghetti, cooked, enriched, without added salt

140

1 cup

6.68

Spaghetti, whole-wheat, cooked

140

1 cup

7.46

Spaghetti, whole-wheat, cooked

140

1 cup

7.46

Tempeh

225

1 cup

31

Tofu, firm, prepared with calcium sulfate and magnesium chloride

81

1/4 block

6.51

Tofu, firm, prepared with calcium sulfate and magnesium chloride

120

1 piece

7.86

Wheat flour, white, all-purpose, enriched, bleached

125

1 cup

12.91

Veggie burger

1 patty

1 patty

5-24

Wheat flour, whole-grain

125

1 cup

16.44

Wheat flour, white, bread, enriched

125

137

16.41

Whole wheat bread

2 slices

2 slices

5