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

All foods in the group

Per 100 g of the edible portion

Food	kcal	Protein	Fat	Carbohydrate	Fibre
Kale, frozen, unprepared	28	2.7	0.5	4.9	2.0
Kale, raw	35	2.9	1.5	4.4	2.4
Kale, scotch, boiled, drained	28	1.9	0.4	5.6	1.2
Kale, scotch, raw	42	2.8	0.6	8.3	1.7
Kanpyo (dried gourd strips)	258	8.6	0.6	65.0	9.8
Kohlrabi, boiled, drained	29	1.8	0.1	6.7	1.1
Kohlrabi, boiled, drained, with salt	29	1.8	0.1	6.7	1.1
Kohlrabi, raw	27	1.7	0.1	6.2	3.6
Lambsquarters, boiled, drained	32	3.2	0.7	5.0	2.1
Lambsquarters, boiled, drained, with salt	32	3.2	0.7	5.0	2.1
Lambsquarters, raw	43	4.2	0.8	7.3	4.0
Leeks (bulb and lower-leaf portion), boiled, drained	31	0.8	0.2	7.6	1.0
Leeks (bulb and lower-leaf portion), boiled, drained, with salt	31	0.8	0.2	7.6	1.0
Leeks (bulb and lower-leaf portion), freeze-dried	321	15.2	2.1	74.7	10.4
Leeks (bulb and lower-leaf portion), raw	61	1.5	0.3	14.2	2.7
Lemon grass (citronella), raw	99	1.8	0.5	25.3	—
Lentils, sprouted, raw	106	9.0	0.6	22.1	1.5
Lentils, sprouted, stir-fried, no fat added	101	8.8	0.5	21.3	1.9
Lentils, sprouted, stir-fried, with salt, no fat added	101	8.8	0.5	21.3	—
Lettuce, butterhead (Boston, bibb)	13	1.4	0.2	2.2	1.1
Lettuce, cos or romaine	17	1.2	0.3	3.3	2.1
Lettuce, iceberg	14	0.9	0.1	3.0	1.2
Lettuce, looseleaf	15	1.4	0.2	2.9	1.3
Lettuce, red leaf	13	1.3	0.2	2.3	0.9
Lettuce, spring mix (mesclun)	21	1.9	0.3	3.6	1.8
Lotus root, boiled, drained	66	1.6	0.1	16.0	3.1
Lotus root, boiled, drained, with salt	66	1.6	0.1	16.0	3.1
Lotus root, raw	74	2.6	0.1	17.2	4.9
Malabar spinach, cooked	23	3.0	0.8	2.7	2.1
Mashu roots, (sweetvetch) Indigenous, raw	135	5.8	2.4	22.6	—
Mountain sorrel, Indigenous, leaves, raw	51	3.8	0.9	7.6	—
Mushroom, Chanterelle, raw	32	1.5	0.5	6.9	3.8
Mushroom, Maitake, raw	37	1.9	0.2	6.8	2.7
Mushroom, boiled, drained	28	2.2	0.5	5.3	2.2
Mushroom, boiled, drained, with salt	28	2.2	0.5	5.3	2.2
Mushroom, brown, Italian (crimini), raw	22	2.5	0.1	4.3	0.6
Mushroom, canned, drained solids	25	1.9	0.3	5.1	2.8
Mushroom, enoki, raw	44	2.6	0.3	7.7	2.7
Mushroom, fungi, Cloud ears, dried	284	9.3	0.7	73.0	70.1
Mushroom, morel, raw	31	3.1	0.6	5.1	2.8
Mushroom, oyster, raw	33	3.3	0.4	6.1	2.3
Mushroom, portabella (portobello), grilled	29	3.3	0.6	4.4	2.2
Mushroom, portabella (portobello), raw	22	2.1	0.4	3.9	1.3
Mushroom, shiitake, cooked	56	1.6	0.2	14.4	2.1
Mushroom, shiitake, dried	296	9.6	1.0	75.4	11.5
Mushroom, shiitake, raw	34	2.2	0.5	6.8	2.5
Mushroom, shiitake, stir-fried, no fat added	39	3.5	0.4	7.7	3.6
Mushroom, straw, canned, drained solids	32	3.8	0.7	4.6	2.5
Mushroom, white, microwaved	44	3.9	0.5	6.0	2.5
Mushroom, white, raw	22	3.1	0.3	3.3	1.0
Mushroom, white, stir-fried, no fat added	26	3.6	0.3	4.0	1.8
Mustard greens, boiled, drained	26	2.6	0.5	4.5	2.0
Mustard greens, boiled, drained, with salt	26	2.6	0.5	4.5	2.0
Mustard greens, frozen, boiled, drained	19	2.3	0.3	3.1	2.8
Mustard greens, frozen, boiled, drained, with salt	19	2.3	0.3	3.1	2.8
Mustard greens, frozen, unprepared	20	2.5	0.3	3.4	3.3
Mustard greens, raw	27	2.9	0.4	4.7	3.2
Mustard spinach (tendergreen), boiled, drained	16	1.7	0.2	2.8	2.0
Mustard spinach (tendergreen), boiled, drained, with salt	16	1.7	0.2	2.8	2.0
Mustard spinach (tendergreen), raw	22	2.2	0.3	3.9	2.8
Netted willow, Indigenous, leaves, raw	118	3.8	2.0	25.9	—
New Zealand spinach, boiled, drained	12	1.3	0.2	2.1	1.4
New Zealand spinach, boiled, drained, with salt	12	1.3	0.2	2.1	1.4
New Zealand spinach, raw	14	1.5	0.2	2.5	1.5
Nopales (prickly pear), cooked	16	1.4	0.1	3.3	2.0
Nopales (prickly pear), raw	16	1.3	0.1	3.3	2.2
Okra (gumbo), boiled, drained	22	1.9	0.2	4.5	2.5
Okra (gumbo), boiled, drained, with salt	22	1.9	0.2	4.5	2.5
Okra (gumbo), frozen, boiled, drained	29	1.6	0.2	6.4	2.1
Okra (gumbo), frozen, boiled, drained, with salt	29	1.6	0.2	6.4	2.1
Okra (gumbo), frozen, unprepared	30	1.7	0.3	6.6	2.2
Okra (gumbo), raw	33	1.9	0.2	7.5	3.2
Onion rings, breaded, par fried, frozen, heated in oven	276	4.1	14.3	33.8	2.3
Onion rings, breaded, par-fried, frozen, unprepared	258	3.2	14.1	30.5	1.8
Onion, Welsh, raw	34	1.9	0.4	6.5	2.4
Onion, boiled, drained	44	1.4	0.2	10.2	1.7
Onion, boiled, drained, with salt	42	1.4	0.2	9.6	1.7
Onion, canned, solids and liquid	19	0.9	0.1	4.0	1.2
Onion, dehydrated flakes	349	9.0	0.5	83.3	9.2
Onion, frozen, chopped, boiled, drained	28	0.8	0.1	6.6	1.8
Onion, frozen, chopped, boiled, drained, with salt	26	0.8	0.1	6.0	1.7
Onion, frozen, chopped, unprepared	29	0.8	0.1	6.8	1.8
Onion, frozen, whole, boiled, drained	28	0.7	0.1	6.7	1.4
Onion, frozen, whole, boiled, drained, with salt	26	0.7	0.1	6.1	1.4
Onion, frozen, whole, unprepared	35	0.9	0.1	8.5	1.7
Onion, raw	40	1.1	0.1	9.3	1.7
Onion, spring (green) or scallion (includes tops and bulb), raw	32	1.8	0.2	7.3	2.6
Onion, sweet, raw	32	0.8	0.1	7.6	0.9
Onion, yellow, sauteed	123	1.0	10.8	7.9	1.7
Onion, young green, tops only	27	1.0	0.5	5.7	1.8
Parsley, freeze-dried	271	31.3	5.2	42.4	32.7
Parsley, fresh	36	3.0	0.8	6.3	3.3
Parsnip, boiled, drained	71	1.3	0.3	17.0	3.2
Parsnip, boiled, drained, with salt	71	1.3	0.3	17.0	4.0
Parsnip, raw	75	1.2	0.3	18.0	3.4
Peas and carrots, canned, solids and liquid	38	2.2	0.3	8.5	2.0
Peas and carrots, frozen, boiled, drained	48	3.1	0.4	10.1	3.1
Peas and carrots, frozen, boiled, drained, with salt	48	3.1	0.4	10.1	3.1
Peas and carrots, frozen, unprepared	53	3.4	0.5	11.2	3.4
Peas and onions, canned, solids and liquid	51	3.3	0.4	8.6	2.3

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.