Alfalfa,sprouted (kuthirai masal)
One cup of raw, sprouted alfalfa seeds, contains 1.32 grams of protein, 8 calories and 0.6 grams of dietary fiber.
Potassium – 26 mg
Phosphorus – 23 mg
Magnesium – 9 mg
Calcium – 11 mg
Iron – 0.32 mg
Sodium – 2 mg
Zinc – 0.3 mg
Copper – 0.052 mg Manganese – 0.062 mg
Selenium – 0.2 mcg
Also contains small amounts of other minerals.
Vitamin C – 2.7 mg
Vitamin B1 (thiamine) – 0.025 mg
Vitamin B2 (riboflavin) – 0.042 mg
Niacin – 0.159 mg
Pantothenic Acid – 0.186 mg
Vitamin B6 – 0.011 mg
Folate – 12 mcg
Vitamin A – 51 IU
Vitamin K – 10.1 mcg
Vitamin E – 0.01 mg
Contains some other vitamins in small amounts.
Amaranth leaves (mulai keerai)
One cup of amaranth leaves, cooked, boiled, drained with no added salt has 2.79 grams protein and 28 calories.
Potassium – 846 mg
Phosphorus – 95 mg
Magnesium – 73 mg
Calcium – 276 mg
Iron – 2.98 mg
Zinc – 1.16 mg
Manganese – 1.137 mg
Sodium – 28 mg
Copper – 0.209 mg
Selenium – 1.2 mcg
Also contains small amounts of other minerals.
Vitamin C – 54.3 mg
Vitamin B1 (thiamine) – 0.026 mg
Vitamin B2 (riboflavin) – 0.177 mg
Niacin – 0.738 mg
Pantothenic Acid – 0.082 mg
Vitamin B6 – 0.234 mg
Folate – 75 mcg
Vitamin A – 3656 IU
Contains some other vitamins in small amounts
Artichoke (koonaipoo)
One medium artichoke cooked with no added salt has 3.47 grams protein, 64 calories and 10.3 grams of fiber.
Potassium – 425 mg
Phosphorus – 103 mg
Magnesium – 72 mg
Calcium – 54 mg
Also contains small amounts of selenium, iron, manganese, copper and zinc.
Vitamin C – 12 mg
Niacin – 1.2 mg
Pantothenic Acid – .5 mg
Folate – 61.2 mcg
Vitamin A – 212 IU
Contains some other vitamins in small amounts.
Asparagus (thaneervittan kilangu)
Half cup (about 6 spears) cooked with no added salt contains 2.16 grams of protein, 20 calories and 1.8 grams of fiber.
Potassium – 144 mg
Phosphorus – 48.5 mg
Calcium – 18 mg
Sodium – 10 mg
Magnesium – 9 mg
Also contains small amounts of selenium, iron, manganese, copper and zinc.
Vitamin A – 485 IU
Vitamin C – 9.7 mg
Niacin – .974 mg
Folate – 131 mcg
Contains some other vitamins in small amounts.
Beetroot (sen kilangu)
One half cup of beets, cooked, boiled, drained, without salt contains 1.43 grams protein, 37 calories and 1.7 grams dietary fiber.
Potassium – 259 mg
Phosphorus – 32 mg
Magnesium – 20 mg
Calcium – 14 mg
Iron – 0.67 mg
Sodium – 65 mg
Zinc – 0.3 mg
Copper – 0.063 mg
Manganese – 0.277 mg
Selenium – 0.6 mcg
Also contains small amounts of other minerals
Vitamin A – 30 iu
Vitamin C – 3.1 mg
Niacin – 0.281 mg
Folate – 68 mcg
Vitamin B1 (thiamine) – 0.023 mg
Vitamin B2 (riboflavin) – 0.034 mg
Pantothenic Acid – 0.123 mg
Vitamin B6 – 0.057 mg
Vitamin K – 0.2 mcg
Vitamin E – 0.03 mg
Contains some other vitamins in small amounts.
Brinjal (kathrikai)
100 grams of brinjal contains 8 grams of protein and 4.9 grams of fiber.Calories – 24
Calcium – 525 mg
Cholesterol – 16mg
Iron – 6mg
Potassium – 618mg
Saturated Fat – 5.2g
Sodium – 62mg
Sugars – 11.4g
Total Carbohydrates – 17.8g
Total Fat – 27.5g
Vitamin A – 6.4 mg
Broccoli (pachchai poon gosu)
Half cup of broccoli, cooked with no added salt contains 1.86 grams protein, 27 calories and 2.6 grams dietary fiber.
Potassium – 228 mg
Phosphorus – 46 mg
Calcium – 36 mg
Sodium – 28 mg
Magnesium – 18.7 mg
Iron – .65 mg
Vitamin K – 110 mcg
Also contains small amounts of selenium, manganese, copper and zinc.
Vitamin A – 1083 IU
Vitamin C – 58 mg
Niacin – .45 mg
Pantothenic Acid – .4 mg
Folate – 39 mcg
Cabbage (mutta gosu)
One half cup of cabbage, cooked, boiled, drained with no added salt has 0.95 grams protein, 17 calories and 1.4 grams of dietary fiber.
Potassium – 147 mg
Phosphorus – 25 mg
Magnesium – 11 mg
Calcium – 36 mg
Iron – 0.13 mg
Sodium – 6 mg
Zinc – 0.15 mg
Copper – 0.013 mg
Manganese – 0.154 mg
Selenium – 0.5 mcg
Also contains small amounts of other minerals.
Vitamin C – 28.1 mg
Niacin – 0.186 mg
Vitamin B1 (thiamine) – 0.046 mg
Vitamin B2 (riboflavin) – 0.029 mg
Vitamin B6 – 0.084 mg
Folate – 22 mcg
Pantothenic Acid – 0.13 mg
Vitamin A – 60 IU
Vitamin K – 81.5 mcg
Vitamin E – 0.11 mg
Contains some other vitamins in small amounts.
Carrots (sivappu mullanki)
Half cup cooked with no added salt contains 0.59 grams protein, 27 calories and 2.3 grams fiber.
Potassium – 177 mg
Sodium – 51.5 mg
Calcium – 24 mg
Phosphorus – 23.4 mg
Magnesium – 10 mg
Iron – .48 mg
Vitamin A – 19,152 IU
Vitamin C – 1.8 mg
Niacin – .4 mg
Folate – 11 mcg
Pantothenic Acid – .2 mg
Vitamin B6 – .2 mg
Cauliflower (poon gosu)
Half cup cooked with no added salt contains 1.14 grams protein, 14 calories and 1.4 grams fiber.
Potassium – 88 mg
Phosphorus – 19.8 mg
Calcium – 9.9 mg
Sodium – 9.3 mg
Magnesium – 5.6 mg
Also contains small amounts of selenium, iron, manganese, copper and zinc.
Vitamin C – 27.5 mg
Vitamin A – 1.5 IU
Pantothenic Acid – .3 mg
Contains some other vitamins in small amounts.
Celery (sivarikkeerai)
One cup of celery, cooked, boiled, drained with no added salt has 1.25 grams protein, 27 calories and 2.4 grams of dietary fiber.
Potassium – 426 mg
Phosphorus – 38 mg
Magnesium – 18 mg
Calcium – 63 mg
Iron – 0.63 mg
Sodium – 136 mg
Zinc – 0.21 mg
Copper – 0.054 mg
Manganese – 0.159 mg
Selenium – 1.5 mcg
Also contains small amounts of other minerals.
Vitamin C – 9.2 mg
Niacin – 0.479 mg
Vitamin B1 (thiamine) – 0.064 mg
Vitamin B2 (riboflavin) – 0.07 mg
Vitamin B6 – 0.129 mg
Folate – 33 mcg
Pantothenic Acid – 0.292 mg
Vitamin A – 782 IU
Vitamin K – 56.7 mcg
Vitamin E – 0.53 IU
Contains some other vitamins in small amounts.
Corn (cholam)
One large ear of yellow corn, cooked with no salt contains 4.02 grams protein, 113 calories and 2.8 grams fiber.
Potassium – 191.7 mg
Phosphorus – 79.3 mg
Magnesium – 24.6 mg
Sodium – 13 mg
Calcium – 1.5 mg
selenium – .6 mg
Iron – .5 mg
Zinc – .4 mg
Also contains small amounts of manganese and copper.
Vitamin C – 4.8 mg
Vitamin A – 167 IU
Niacin – 1.2 mg
Folate – 27.3 mcg
Pantothenic Acid – .68 mg
Contains some other vitamins in small amounts.
Cucumber (Kakkarikai)
Half a cup of sliced cucumber with skins contains .34 grams protein, 8 calories and .3 grams fiber.
Potassium – 74.9 mg
Phosphorus – 1.4 mg
Magnesium – 5.7 mg
Sodium – 1 mg
Calcium – 7.3 mg
Also contains small amounts of selenium, iron, manganese, copper and zinc.
Vitamin C – 2.6 mg
Vitamin A – 111.8 IU
Contains some other vitamins in small amounts.
Daikon radish (mullangi)
One cup of Daikon Radish(oriental), cooked, boiled, drained with no added salt has 0.98 grams protein, 25 calories and 2.4 grams of dietary fiber.
Potassium – 419 mg
Phosphorus – 35 mg
Magnesium – 13 mg
Calcium – 25 mg
Iron – 0.22 mg <
Sodium – 19 mg
Zinc – 0.19 mg
Copper – 0.148 mg
Manganese – 0.049 mg
Selenium – 1 mcg
Also contains small amounts of other minerals.
Vitamin C – 22.2 mg
Niacin – 0.221 mg
Vitamin B2 (riboflavin) – 0.034 mg
Vitamin B6 – 0.056 mg
Folate – 25 mcg
Pantothenic Acid – 0.168 mg
Vitamin K – 0.4 mcg
Contains some other vitamins in small amounts.
French beans (beans)
One cup of French beans, mature seeds, cooked, boiled with no added salt has 12.48 grams protein, 228 calories and 16.6 grams of dietary fiber.
Potassium – 655 mg
Phosphorus – 181 mg
Magnesium – 99 mg
Calcium – 112 mg
Iron – 1.91 mg
Sodium – 11 mg
Zinc – 1.13 mg
Copper – 0.204 mg
Manganese – 0.676 mg
Selenium – 2.1 mcg
Also contains small amounts of other minerals.
Vitamin C – 2.1 mg
Niacin – 0.966 mg
Vitamin B1 (thiamine) – 0.23 mg
Vitamin B2 (riboflavin) – 0.11 mg
Vitamin B6 – 0.186 mg
Folate – 133 mcg
Pantothenic Acid – 0.393 mg
Vitamin A – 5 IU
Contains some other vitamins in small amounts.
Green Pepper (koda milagai)
One small raw pepper contains 0.64 grams protein, 15 calories and 1.3 grams fiber.
Potassium – 131 mg
Phosphorus – 14 mg
Magnesium – 7.4mg
Calcium – 6.7 mg
Sodium – 1.48 mg
Also contains small amounts of selenium, iron, manganese, copper and zinc.
Vitamin A – 467.7i u
Vitamin C – 66 mg
Niacin – .4 mg
Folate – 6.8 mcg
Contains some other vitamins in small amounts.
Kale
One cup of cooked kale with no added salt contains 2.47 grams protein, 36 calories and 2.6 grams fiber.
Potassium – 296.4 mg
Phosphorus – 36.4 mg
Magnesium – 23.4 mg
Calcium – 32 mg
Sodium – 29.9 mg
Iron – 1.2 mg
Manganese – .5 mg
Selenium – 1.2 mg
Vitamin K – 1062 mcg Also contains small amounts of copper and zinc.
Vitamin A – 9,620 IU
Vitamin C – 53.3 mg
Niacin – .6 mg
Folate – 17 mcg
Contains some other vitamins in small amounts.
Lima Beans (mocchai)
One cup of cooked large lima beans with no added salt contains 14.66 grams protein, 216 calories and 13.2 grams fiber.
Potassium – 955 mg
Phosphorus – 208.7 mg
Magnesium – 8.8 mg
Calcium – 32 mg
Selenium – 8.5 mg
Iron – 4.5 mg
Sodium – 3.8 mg
Zinc – 1.8 mg
Manganese – .8 mg
copper – .44 mg
Pantothenic Acid – .8 mg
Niacin – .8 mg
Folate – 156 mcg
Contains some other vitamins in small amounts.
Mushroom (kaalan)
Half a cup of raw mushrooms contains 1.08 grams of protein, 8 calories and 0.3 grams of fiber.
Potassium – 129.5 mg
Phosphorus – 36.4 mg
Magnesium – 3.5 mg
Selenium – 3 mg
Calcium – 1.8 mg
Sodium – 1.4 mg
Iron – .36 mg
Also contains small amounts of manganese, copper and zinc.
Vitamin D – 26.6 IU
Niacin – 1.4 mg
Vitamin C – .8 mg
Pantothenic Acid – .5 mg
Contains some other vitamins in small amounts.
Okra (vendakai)
One cup of okra, cooked, boiled, drained, with no added salt has 3 grams protein, 35 calories and 4 grams of dietary fiber.
Potassium – 216 mg
Phosphorus – 51 mg
Magnesium – 58 mg
Calcium – 123 mg
Iron – 0.45 mg
Sodium – 10 mg
Zinc – 0.69 mg
Copper – 0.136 mg
Manganese – 0.47 mg
Selenium – 0.6 mcg
Also contains small amounts of other minerals.
Vitamin C – 26.1 mg
Niacin – 1.394 mg
Vitamin B1 (thiamine) – 0.211 mg
Vitamin B2 (riboflavin) – 0.088 mg
Vitamin B6 – 0.299 mg
Folate – 74 mcg
Pantothenic Acid – 0.341 mg
Vitamin A – 453 IU
Vitamin K – 64 mcg
Vitamin E – 0.43 mg
Contains some other vitamins in small amounts.
Onions (vengayam)
One small onion cooked without salt contains 0.82 grams protein, 26 calories and 0.8 grams of fiber.
Potassium – 110 mg
Phosphorus – 23.1 mg
Calcium – 14 mg
Magnesium – 7 mg
Sodium – 2.1 mg
Selenium – .42 mg
Also contains small amounts of iron, manganese, copper and zinc.
Vitamin C – 4.5 mg
Folate – 9 mcg
Contains some other vitamins in small amounts.
Peas (pattani)
One cup of boiled peas with no salt added contains 8.58 grams of protein, 134 calories and 8.8 grams of fiber.
Potassium – 433.6 mg
Phosphorus – 187.2 mg
Magnesium – 62.4 mg
Calcium – 43.2 mg
Sodium – 4.8 mg
Selenium – 3.0 mg
Iron – 2.5 mg
Zinc – 1.9 mg
Manganese – .8 mg
Vitamin A – 955.2iu
Vitamin C – 22.72 mg
Niacin – 3.23 mg
Folate – 100.8 mcg
Vitamin B1 (thiamine) – .41 mg
Vitamin B6 – .35 mg
Potatoes (uralai kilangu)
One medium baked potato without salt contains 4.33 grams of protein, 161 calories and 3.8 grams of fiber.
Potassium – 610 mg
Phosphorus – 78 mg
Magnesium – 39 mg
Calcium – 7.8 mg
Sodium – 7.8 mg
Iron – .55 mg
Selenium – .46 mg
Zinc – .45 mg
Vitamin C – 20 mg
Niacin – 2.18 mg
Pantothenic Acid – .9 mg
Vitamin B6 – .5 mg
Folate – 14 mcg
Pumpkin (pusanik kai)
One cup of pumpkin, cooked, boiled, drained, with no added salt has 1.76 grams protein, 49 calories and 2.7 grams of dietary fiber.
Potassium – 564 mg
Phosphorus – 74 mg
Magnesium – 22 mg
Calcium – 37 mg
Iron – 1.4 mg
Sodium – 2 mg
Zinc – 0.56 mg
Copper – 0.223 mg
Manganese – 0.218 mg
Selenium – 0.5 mcg
Also contains small amounts of other minerals.
Vitamin C – 11.5 mg
Niacin – 1.012 mg
Vitamin B1 (thiamine) – 0.076 mg
Vitamin B2 (riboflavin) – 0.191 mg
Vitamin B6 – 0.108 mg
Folate – 22 mcg
Pantothenic Acid – 0.492 mg
Vitamin A – 12230 IU
Vitamin K – 2 mcg
Vitamin E – 1.96 mg
Contains some other vitamins in small amounts.
Radish (mulangi)
One half cup of radishes, raw, has 0.39 grams protein, 9 calories and 0.9 grams of dietary fiber.
Potassium – 135 mg
Phosphorus – 12 mg
Magnesium – 6 mg
Calcium – 14 mg
Iron – 0.2 mg
Sodium – 23 mg
Zinc – 0.16 mg
Copper – 0.029 mg
Manganese – 0.04 mg
Selenium – 0.3 mcg
Also contains small amounts of other minerals.
Vitamin C – 8.6 mg
Niacin – 0.147 mg
Vitamin B1 (thiamine) – 0.007 mg
Vitamin B2 (riboflavin) – 0.023 mg
Vitamin B6 – 0.041 mg
Folate – 14 mcg
Pantothenic Acid – 0.096 mg
Vitamin A – 4 IU
Vitamin K – 0.8 mcg
Contains some other vitamins in small amounts
Spinach (pasalai keerai)
One cup of raw spinach contains 0.86 grams of protein, 7 calories and 0.7 grams of fiber.
Potassium – 167.4 mg
Phosphorus – 14.7 mg
Magnesium – 23.7 mg
Calcium – 29.7 mg
Sodium – 23.7 mg
Iron – .81 mg
Selenium – .3 mg
– Vitamin K – 145 mcg
Also contains small amounts of manganese, copper and zinc.
Vitamin A – 2014.5 mg
Vitamin C – 8.43 mg
Folate – 58.2 mcg
Contains some other vitamins in small amounts.
Squash, Summer
One cup of sliced summer squash, boiled with no added salt contains 1.87 grams of protein, 41 calories and 2 grams of fiber.
Potassium – 345.6 mg
Phosphorus – 7.2 mg
Magnesium – 43.2 mg
Calcium – 48.6 mg
Sodium – 1.8 mg
Iron – .65 mg
Manganese – .38 mg
Selenium – .36 mg
Zinc – .7 mg
Vitamin A – 516.6 mg
Vitamin C – 9.9 mg
Niacin – .92 mg
Folate – 36 mcg
Contains some other vitamins in small amounts.
Squash, Winter
One cup of cubed winter squash, baked with no added salt contains 1.82 grams of protein, 76 calories and 5.7 grams of fiber.
Potassium – 181.3 mg
Phosphorus – 21.7 mg
Magnesium – 17.0 mg
Calcium – 32.5 mg
Sodium – 27.9 mg
Iron – .52 mg
Selenium – .46 mg
Vitamin A – 17.5 mg
Vitamin C – 5.4 mg
Niacin – 1.25 mg
Folate – 57.4 mcg
Pantothenic Acid – .55 mg
Sweet Potatoes (sakaraiveli kilangu)
One medium sweet potato baked in its skin contains 2.29 grams of protein, 103 calories and 3.8 grams of fiber.
Potassium – 273 mg
Phosphorus – 29.5 mg
Magnesium – 13.5 mg
Calcium – 6.2 mg
Sodium – 11.0 mg
Iron – .55 mg
Selenium – .5 mg
Manganese – .6 mg
Zinc – .3 mg
Vitamin A – 24,877 mg
Vitamin C – 28.0 mg
Pantothenic Acid – .74 mg
Taro (seppa kizangu)
One cup of taro, raw, has 1.56 grams protein, 116 calories and 4.3 grams of dietary fiber.
Potassium – 615 mg
Phosphorus – 87 mg
Magnesium – 34 mg
Calcium – 45 mg
Iron – 0.57 mg
Sodium – 11 mg
Zinc – 0.24 mg
Copper – 0.179 mg
Manganese – 0.398 mg
Selenium – 0.7 mcg
Also contains small amounts of other minerals.
Vitamin C – 4.7 mg
Niacin – 0.624 mg
Vitamin B1 (thiamine) – 0.099 mg
Vitamin B2 (riboflavin) – 0.026 mg
Vitamin B6 – 0.294 mg
Folate – 23 mcg
Pantothenic Acid – 0.315 mg
Vitamin A – 79 IU
Vitamin K – 1 mcg
Vitamin E – 2.48 mg
Contains some other vitamins in small amounts.
Modern Lifestyle 