Artichoke (1 medium) 16 grams Beans, black, kidney, lima (1/2 cup) 5-8 grams Lentils (1/2 cup) 8 grams Chick peas (1/2 cup) 5.3 Grams Pumpkin (1/2 cup) 3.5 grams Peas (1/2 cup) 3.5 Grams Sweet potatoes (1/2 cup) 3.4 grams DV (Daily Value) Children: 10 grams; Adults: 25 grams
Top Protein Veggies
Tofu (1/2 cup) 10 grams Lentils (1/2 cup) 9 grams Beans, especially black, kidney, and lima (1/2 cup) 6-7 grams Artichokes (1 medium) 10 grams Chick peas (1/2 cup) 6 grams Honorable mention: Other vegetables that rank high in protein per calorie are: broccoli, spinach, brussel sprouts, kale, peas, asparagus, and beet greens.
Top Beta Carotene Veggies
Sweet potatoes (1) 11.0 mg. Pumpkin (1/2 cup) 1.8 mg. Carrots (1) 4.4 mg. Asparagus (1/2 cup) 2.5 mg. Squash, winter (1/2 cup) 2.4 mg. Beet greens (1/2 cup)2.0 mg. Kale (1/2 cup) 1.5 mg. DV: 6 mg.
Top Vitamin C Veggies
Sweet peppers (1/2, large) 170 mg. Chili peppers (1) 109 mg. Brussel sprouts (1/2 cup) 48 mg. Broccoli (1/2 cup) 41 mg. Artichoke (1 medium) 30 mg. Sweet potato (1) 28 mg. Honorable mention: Tomato, cauliflower, kale, and a potato all have between 20 and 25 mg. of vitamin C DV: Children: 50 mg.; Adults: […]
Top Vitamin E Veggies
Tomato paste (1/2 cup) 5.6 mg. Tomato puree (1/2 cup) 3.0 mg. Tomato juice (1 cup) 2.0 mg. Hummus (1/2 cup) 2.2 mg. Swiss chard (1/2 cup) 1.6 mg. Greens, mustard (1/2 cup) 1.4 mg. Kohlrabi (1/2 cup) 1.4 mg. Spinach (1/2 cup) 1.4 mg. Pumpkin (1/2 cup) 1.3 mg. Broccoli spears (1/2 cup) 1.0 […]
Top Calcium Veggies
Tofu (1/2 cup, firm) 258 mg. Spinach (1/2 cup, canned) 136 mg. Artichoke (1 medium) 135 mg. Rhubarb (1/2 cup, unsweetened) 133 mg. Beet greens (1/2 cup) 82 mg. Honorable mention: Kale, beans, chickpeas, pumpkin, and sweet potatoes have 30 to 50 mg. per serving. DV: Children: 800 mg.; Adults: 1,200 mg.
Top Folic Acid Veggies
Artichoke (1 medium) 153 mg. Asparagus (1/2 cup, 6 spears) 131 mg. Lentils (1/2 cup) 118 mg. Spinach (1/2 cup, canned) 105 mg. Chickpeas (1/2 cup, canned) 80 mg. DV: Children under four: 200 mg; Adults and children over four: 400 mg.; Pregnant/lactating women: 800 mg
Top Iron Veggies
Tofu (1/2 cup, firm) 5-10 mg. Artichoke (1 medium, boiled) 3.9 mg. Lentils (1/2 cup, canned) 3.2 mg. Beans (1/2 cup, canned) 1.5-2.3 mg. Honorable mention: Beet greens, chickpeas, pumpkin, and spinach (1/2 cup, canned) all have 1 to 2 milligrams per serving DV Children: 10 milligrams; Adults: 12-18 milligrams. These DV’s are based upon […]
Top Zinc Veggies
Tofu (1/2 cup, firm) 2.0 mg. Artichoke (1 medium) 1.47 mg. Chickpeas ( 1/2 cup, canned) 1.25 mg. Beans, kidney, lima (1/2 cup) 0.75 mg. DV: Children: 10 mg.; Adults: 15 mg.
Why Tomatoes are Terrific
Tomatoes make the “Top Twelve Foods” list, not only for their nutritional qualities, which are many, but because they are so versatile and they’re a kid favorite in ketchup and spaghetti and pizza sauce. While some green veggies rate higher on paper than red tomatoes, try getting a cup of kale into kids. Here’s why […]
Cooking and Serving Vegetables
Serve your family a wide variety of vegetables and from all different parts of the plant – roots, stems, leaves, and seeds. The leaves, or greens, of some vegetables, such as beets and turnips, are equally nutritious if not more so than the veggie itself. These greens are high in beta carotene, fiber, vitamin E, […]
Sweet Facts You Should Know About Sugar
Sugar, like fat, gets a lot of sour press, some deserved, some not. Babies are born with a sweet tooth. Human milk is quite sweet, so a child begins life making the connection between eating, drinking, and pleasure. Sugars are one form of carbohydrates and carbohydrates are good for you, as long as you eat […]