CNF 2026

Vegetables and Vegetable Products

789 foods in this group. Median energy: 37 kcal per 100 g.

789foods

37 kcalEnergy · median

2 gProtein · median

2.2 gFibre · median

Highest in protein

Per 100 g of the edible portion

Seaweed, spirulina, dried57.5 g
Seaweed, dulse (laver, nori), dried36.2 g
Parsley, freeze-dried31.3 g
Yeast extract spread23.9 g
Chives, freeze-dried21.2 g

Highest in fibre

Per 100 g of the edible portion

Mushroom, fungi, Cloud ears, dried70.1 g
Seaweed, Canadian cultivated Emi-Tsunomata, dried36.7 g
Parsley, freeze-dried32.7 g
Pepper, hot chili, red, sun-dried28.7 g
Celery flakes, dried27.8 g

Highest in energy

Per 100 g of the edible portion

Corn, dried, yellow419 kcal
Yam, flour381 kcal
Potato, mashed, dehydrated, granules without milk, unprepared372 kcal
Sweet potato, flour364 kcal
Potato, scalloped, dry mix, unprepared358 kcal

All foods in the group

Per 100 g of the edible portion

Food	kcal	Protein	Fat	Carbohydrate	Fibre
Agave, cooked	135	1.0	0.3	32.0	10.6
Agave, dried	341	1.7	0.7	82.0	15.6
Agave, raw	68	0.5	0.2	16.2	6.6
Alfalfa seeds, sprouted, raw	23	4.0	0.7	2.1	1.9
Amaranth leaves, boiled, drained	21	2.1	0.2	4.1	—
Amaranth leaves, fresh	23	2.5	0.3	4.0	—
Arrowhead, boiled, drained	78	4.5	0.1	16.1	—
Arrowhead, boiled, drained, with salt	78	4.5	0.1	16.1	—
Arrowhead, raw	99	5.3	0.3	20.2	—
Arrowroot, raw	65	4.2	0.2	13.4	1.3
Artichoke (Globe, French), boiled, drained	53	2.9	0.3	12.0	3.9
Artichoke (Globe, French), boiled, drained, with salt	51	2.9	0.3	11.4	5.7
Artichoke (Globe, French), frozen, boiled, drained	45	3.1	0.5	9.2	4.6
Artichoke (Globe, French), frozen, boiled, drained, with salt	45	3.1	0.5	9.2	4.6
Artichoke (Globe, French), frozen, unprepared	38	2.6	0.4	7.8	3.9
Artichoke (Globe, French), raw	47	3.3	0.2	10.5	4.6
Artichoke, canned	50	3.5	0.2	11.1	3.9
Artichoke, marinated	119	3.2	8.4	10.3	3.6
Arugula, raw	25	2.6	0.7	3.7	1.6
Asparagus, boiled, drained	22	2.4	0.2	4.1	2.0
Asparagus, boiled, drained, with salt	22	2.4	0.2	4.1	2.0
Asparagus, canned, drained solids	19	2.1	0.7	2.5	1.4
Asparagus, canned, solids and liquid	15	1.8	0.2	2.5	1.0
Asparagus, canned, solids and liquid, unsalted	15	1.8	0.2	2.5	1.0
Asparagus, frozen, boiled, drained	18	3.0	0.4	1.9	1.5
Asparagus, frozen, boiled, drained, with salt	18	3.0	0.4	1.9	1.6
Asparagus, frozen, unprepared	24	3.2	0.2	4.1	1.9
Asparagus, raw	20	2.2	0.1	3.9	2.1
Balsam-pear (bitter gourd, bitter melon), leafy tips, boiled, drained	34	3.6	0.2	6.7	1.9
Balsam-pear (bitter gourd, bitter melon), leafy tips, boiled, drained, with salt	33	3.6	0.2	6.2	1.9
Balsam-pear (bitter gourd, bitter melon), leafy tips, raw	30	5.3	0.7	3.3	—
Balsam-pear (bitter gourd, bitter melon), pods, boiled, drained	19	0.8	0.2	4.3	2.0
Balsam-pear (bitter gourd, bitter melon), pods, boiled, drained, with salt	19	0.8	0.2	4.3	2.0
Balsam-pear (bitter gourd, bitter melon), pods, raw	17	1.0	0.2	3.7	2.8
Bamboo shoots, boiled, drained	12	1.5	0.2	1.9	1.0
Bamboo shoots, boiled, drained, with salt	11	1.5	0.2	1.5	1.0
Bamboo shoots, canned, drained solids	19	1.7	0.4	3.2	1.5
Bamboo shoots, raw	27	2.6	0.3	5.2	2.2
Beans, hyacinth, immature seeds, boiled, drained	50	3.0	0.3	9.2	—
Beans, hyacinth, immature seeds, boiled, drained, salt added	50	3.0	0.3	9.2	—
Beans, hyacinth, immature seeds, raw	46	2.1	0.2	9.2	3.3
Beans, kidney, sprouted, boiled, drained	33	4.8	0.6	4.7	0.8
Beans, kidney, sprouted, boiled, drained, with salt	33	4.8	0.6	4.7	—
Beans, kidney, sprouted, raw	29	4.2	0.5	4.1	1.5
Beans, lima (fordhook), frozen, boiled, drained	103	6.1	0.3	19.3	5.3
Beans, lima (fordhook), frozen, boiled, drained, with salt	103	6.1	0.3	19.3	5.3
Beans, lima (fordhook), frozen, unprepared	106	6.4	0.4	19.8	5.5
Beans, lima, baby, frozen, boiled, drained	105	6.7	0.3	19.5	4.2
Beans, lima, baby, frozen, boiled, drained, with salt	105	6.7	0.3	19.5	4.8
Beans, lima, baby, frozen, unprepared	132	7.6	0.4	25.1	4.4
Beans, lima, boiled, drained	123	6.8	0.3	23.6	5.4
Beans, lima, boiled, drained, with salt	123	6.8	0.3	23.6	5.3
Beans, lima, canned, solids and liquid	71	4.1	0.3	13.3	3.6
Beans, lima, raw	113	6.8	0.9	20.2	4.9
Beans, mung, mature seeds, sprouted, bean sprouts, boiled, drained	21	2.0	0.1	4.2	0.8
Beans, mung, mature seeds, sprouted, bean sprouts, boiled, drained, with salt	19	2.0	0.1	3.6	0.8
Beans, mung, mature seeds, sprouted, bean sprouts, canned, drained	11	1.4	0.1	2.1	0.8
Beans, mung, mature seeds, sprouted, bean sprouts, raw	30	3.0	0.2	5.9	1.8
Beans, mung, mature seeds, sprouted, bean sprouts, stir-fried, no fat added	50	4.3	0.2	10.6	1.9
Beans, navy, mature seeds, sprouted, boiled, drained	78	7.1	0.8	15.0	0.8
Beans, navy, mature seeds, sprouted, boiled, drained, with salt	78	7.1	0.8	15.0	—
Beans, navy, mature seeds, sprouted, raw	67	6.2	0.7	13.1	1.5
Beans, pinto, frozen, boiled, drained	162	9.3	0.5	30.9	5.4
Beans, pinto, frozen, boiled, drained, with salt	162	9.3	0.5	30.9	5.4
Beans, pinto, immature seeds, frozen, unprepared	170	9.8	0.5	32.5	5.7
Beans, pinto, mature seeds, sprouted, boiled, drained	22	1.9	0.3	4.1	0.8
Beans, pinto, mature seeds, sprouted, boiled, drained, with salt	20	1.9	0.3	3.5	—
Beans, pinto, mature seeds, sprouted, raw	62	5.3	0.9	11.6	1.5
Beans, shellie, canned, solids and liquid	30	1.8	0.2	6.2	3.4
Beans, snap (Italian, green or yellow), boiled, drained	35	1.9	0.3	7.9	2.4
Beans, snap (Italian, green or yellow), canned, drained solids	21	1.1	0.4	4.2	2.1
Beans, snap (Italian, green or yellow), canned, drained solids, unsalted	22	1.1	0.5	4.3	1.9
Beans, snap (Italian, green or yellow), canned, seasoned, solids and liquid	16	0.8	0.2	3.5	1.5
Beans, snap (Italian, green or yellow), canned, solids and liquid	15	0.7	0.2	3.3	1.5
Beans, snap (Italian, green or yellow), canned, solids and liquid, unsalted	15	0.8	0.1	3.5	1.5
Beans, snap (Italian, green or yellow), fresh, microwaved	33	2.3	0.5	6.4	3.4
Beans, snap (Italian, green or yellow), frozen, boiled, drained	28	1.5	0.2	6.5	3.0
Beans, snap (Italian, green or yellow), frozen, boiled, with salt	28	1.5	0.2	6.5	3.0
Beans, snap (Italian, green or yellow), frozen, microwaved	33	2.0	0.4	7.0	3.4
Beans, snap (Italian, green or yellow), frozen, unprepared	39	1.8	0.2	7.5	2.6
Beans, snap (Italian, green or yellow), raw	31	1.8	0.2	7.0	2.7
Beans, snap, yellow, frozen, boiled, with salt	28	1.5	0.2	6.5	3.0
Beans, yardlong (asparagus bean or cowpea), boiled, drained, salt added	47	2.5	0.1	9.2	—
Beans, yardlong, (asparagus bean or cowpea), boiled, drained	47	2.5	0.1	9.2	—
Beans, yardlong, (asparagus bean or cowpea), raw	47	2.8	0.4	8.4	—
Beet greens, boiled, drained	27	2.6	0.2	5.5	2.9
Beet greens, boiled, drained, with salt	27	2.6	0.2	5.5	2.9
Beet greens, raw	22	2.2	0.1	4.3	3.7
Beets, boiled, drained	44	1.7	0.2	10.0	2.0
Beets, boiled, drained, with salt	44	1.7	0.2	10.0	2.0
Beets, canned, drained solids	31	0.9	0.1	7.2	2.1
Beets, canned, solids and liquid	30	0.7	0.1	7.1	1.2
Beets, harvard, canned, solids and liquid	73	0.8	0.1	18.2	2.1
Beets, pickled, canned, solids and liquid	65	0.8	0.1	16.3	1.9
Beets, raw	43	1.6	0.2	9.6	1.9
Belgium endive (chicory, witloof), raw	17	0.9	0.1	4.0	3.1
Bok choy, pak-choi, boiled drained	11	1.6	0.2	1.8	1.0
Bok choy, pak-choi, raw	13	1.5	0.2	2.2	1.0
Borage, boiled, drained	25	2.1	0.8	3.6	—
Borage, boiled, drained, with salt	25	2.1	0.8	3.6	—

Source: Health Canada, Canadian Nutrient File 2026 · contains information licensed under the Open Government Licence – Canada.

Values as published in the national table, per 100 g of the edible portion. “0” also covers traces below the detection limit.