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
Sesbania flowers, raw	27	1.3	0.0	6.7	—
Sesbania flowers, steamed	22	1.1	0.1	5.2	—
Sesbania flowers, steamed, with salt	21	1.1	0.1	5.1	—
Shallot, freeze-dried	348	12.3	0.5	80.7	15.7
Shallot, raw	72	2.5	0.1	16.8	2.1
Sourdock (sorrel), Indigenous, young leaves	42	2.3	0.7	6.5	—
Soybeans, green (edamame), boiled, drained	141	12.4	6.4	11.1	4.2
Soybeans, green (edamame), boiled, drained, with salt	142	12.4	6.4	11.1	4.2
Soybeans, green (edamame), frozen, prepared	121	11.9	5.2	8.9	5.2
Soybeans, green (edamame), frozen, unprepared	109	11.2	4.7	7.6	4.8
Soybeans, green (edamame), raw	147	13.0	6.8	11.1	4.2
Soybeans, mature seeds, sprouted, bean sprouts, raw	122	13.1	6.7	9.6	1.1
Soybeans, mature seeds, sprouted, bean sprouts, steamed	81	8.5	4.5	6.5	0.8
Soybeans, mature seeds, sprouted, bean sprouts, stir-fried, no fat added	125	13.1	7.1	9.4	0.8
Soybeans, mature seeds, sprouted, bean sprouts, stir-fried, with salt, no fat added	125	13.1	7.1	9.4	0.8
Spinach souffle, homemade	172	7.9	13.0	5.9	1.0
Spinach, boiled, drained	23	3.0	0.3	3.8	2.4
Spinach, boiled, drained, with salt	23	3.0	0.3	3.8	2.4
Spinach, canned, drained solids	23	2.8	0.5	3.4	2.3
Spinach, canned, solids and liquid	19	2.1	0.4	2.9	1.6
Spinach, canned, solids and liquids, unsalted	19	2.1	0.4	2.9	2.2
Spinach, frozen, boiled, drained	34	4.0	0.9	4.8	3.7
Spinach, frozen, boiled, drained, with salt	34	4.0	0.9	4.8	3.7
Spinach, frozen, unprepared	29	3.6	0.6	4.2	2.9
Spinach, raw	23	2.9	0.4	3.6	2.2
Squash, summer, all varieties, boiled, drained	20	0.9	0.3	4.3	1.4
Squash, summer, all varieties, boiled, drained, with salt	20	0.9	0.3	4.3	1.4
Squash, summer, all varieties, raw	16	1.2	0.2	3.4	1.1
Squash, summer, crookneck, boiled, drained	19	1.0	0.4	3.8	1.1
Squash, summer, crookneck, canned, drained solids	13	0.6	0.1	3.0	1.4
Squash, summer, crookneck, frozen, boiled, drained	25	1.3	0.2	5.5	1.4
Squash, summer, crookneck, frozen, unprepared	20	0.8	0.1	4.8	1.2
Squash, summer, crookneck, raw	19	1.0	0.3	3.9	1.0
Squash, summer, scallop, boiled, drained	16	1.0	0.2	3.3	1.9
Squash, summer, scallop, boiled, drained, with salt	16	1.0	0.2	3.3	1.9
Squash, summer, scallop, raw	18	1.2	0.2	3.8	1.2
Squash, summer, zucchini in tomato juice, canned	29	1.0	0.1	6.9	—
Squash, summer, zucchini, baby, raw	21	2.7	0.4	3.1	1.1
Squash, summer, zucchini, boiled, drained	15	1.1	0.4	2.7	1.0
Squash, summer, zucchini, boiled, drained, with salt	15	1.1	0.4	2.7	1.0
Squash, summer, zucchini, frozen, boiled, drained	17	1.2	0.1	3.6	1.3
Squash, summer, zucchini, frozen, boiled, drained, with salt	14	1.2	0.1	3.0	1.3
Squash, summer, zucchini, frozen, unprepared	17	1.2	0.1	3.6	1.3
Squash, summer, zucchini, raw	17	1.2	0.3	3.1	1.0
Squash, winter, acorn, baked	56	1.1	0.1	14.6	1.9
Squash, winter, acorn, boiled, mashed	34	0.7	0.1	8.8	1.5
Squash, winter, acorn, boiled, mashed, with salt	34	0.7	0.1	8.8	2.6
Squash, winter, acorn, raw	40	0.8	0.1	10.4	1.8
Squash, winter, all varieties, baked	37	0.9	0.4	8.9	2.8
Squash, winter, all varieties, baked, with salt	37	0.9	0.4	8.9	2.8
Squash, winter, all varieties, raw	34	1.0	0.1	8.6	1.5
Squash, winter, butternut, baked	40	0.9	0.1	10.5	1.7
Squash, winter, butternut, baked, with salt	40	0.9	0.1	10.5	3.2
Squash, winter, butternut, frozen, boiled	39	1.2	0.1	10.1	1.5
Squash, winter, butternut, frozen, boiled, with salt	39	1.2	0.1	10.0	—
Squash, winter, butternut, frozen, unprepared	57	1.8	0.1	14.4	1.5
Squash, winter, butternut, raw	42	1.1	0.1	10.5	1.2
Squash, winter, hubbard, baked	50	2.5	0.6	10.8	2.3
Squash, winter, hubbard, baked, with salt	50	2.5	0.6	10.8	4.9
Squash, winter, hubbard, boiled, mashed	30	1.5	0.4	6.5	1.8
Squash, winter, hubbard, boiled, mashed, with salt	30	1.5	0.4	6.5	2.9
Squash, winter, hubbard, raw	40	2.0	0.5	8.7	2.1
Squash, winter, spaghetti, baked or boiled, drained	27	0.7	0.3	6.5	1.4
Squash, winter, spaghetti, baked or boiled, drained, with salt	27	0.7	0.3	6.5	1.4
Squash, winter, spaghetti, raw	31	0.6	0.6	6.9	1.1
Stinging Nettles, Indigenous, blanched	42	2.7	0.1	7.5	6.9
Succotash, boiled, drained	115	5.1	0.8	24.4	4.5
Succotash, boiled, drained, with salt	111	5.1	0.8	24.4	—
Succotash, canned with cream style corn	77	2.6	0.5	17.6	3.0
Succotash, canned with whole kernel corn, solids and liquid	63	2.6	0.5	14.0	2.6
Succotash, frozen, boiled, drained	93	4.3	0.9	20.0	4.1
Succotash, frozen, boiled, drained, with salt	93	4.3	0.9	20.0	4.1
Succotash, frozen, unprepared	93	4.3	0.9	19.9	4.0
Succotash, raw	99	5.0	1.0	19.6	3.8
Swamp cabbage (skunk cabbage, water convulvolus), boiled, drained	20	2.1	0.2	3.7	1.9
Swamp cabbage (skunk cabbage, water convulvolus), boiled, drained, with salt	20	2.1	0.2	3.7	1.9
Swamp cabbage (skunk cabbage, water convulvolus), raw	19	2.6	0.2	3.1	2.1
Sweet potato leaves, raw	42	2.5	0.5	8.8	5.3
Sweet potato leaves, steamed	35	2.2	0.3	7.4	1.9
Sweet potato leaves, steamed, with salt	35	2.2	0.3	7.4	1.9
Sweet potato puff, frozen, unprepared	161	1.4	3.6	30.7	1.9
Sweet potato, baked, skin removed after baking	90	2.0	0.2	20.7	3.3
Sweet potato, baked, skin removed after baking, with salt	90	2.0	0.2	20.7	3.3
Sweet potato, boiled without skin	77	1.4	0.1	17.7	2.5
Sweet potato, boiled without skin, with salt	77	1.4	0.1	17.7	2.5
Sweet potato, canned, mashed	101	2.0	0.2	23.2	1.7
Sweet potato, canned, syrup pack, drained solids	109	1.3	0.3	25.4	3.0
Sweet potato, canned, syrup pack, solids and liquid	89	1.0	0.2	20.9	2.5
Sweet potato, canned, vacuum pack	91	1.7	0.2	21.1	1.8
Sweet potato, cooked, candied, homemade	164	0.9	3.5	32.1	2.1
Sweet potato, flour	364	6.7	0.2	85.2	—
Sweet potato, french-fried, cross cut, frozen, unprepared	209	1.7	11.1	25.5	3.4
Sweet potato, french-fried, frozen, unprepared	182	2.2	8.9	35.6	5.7
Sweet potato, frozen, baked	100	1.7	0.1	23.4	1.8
Sweet potato, frozen, baked, with salt	100	1.7	0.1	23.4	1.8
Sweet potato, frozen, unprepared	96	1.7	0.2	22.2	1.7
Sweet potato, raw	86	1.6	0.1	20.1	3.0
Taro leaves, raw	42	5.0	0.7	6.7	3.7
Taro leaves, steamed	24	2.7	0.4	4.0	2.0
Taro leaves, steamed, with salt	24	2.7	0.4	3.9	2.0

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.