Vegetable Nutrition Charts: Variations By Method Served

nutsWe have all wondered which foods contain the most nutrition for our birds. Many of us also want to know what nutritional differences exist if foods are served raw, fresh, cooked, sprouted, dry roasted or oil roasted. This is the second in a series of articles which will address these questions. The first article covered seed and nuts. This one covers many of the common vegetables. Future articles will cover many other food areas. The tables below contain information on the nutritional values of these foods prepared in a variety of ways.

Learn which contain the most beneficial vitamins and minerals your pets require and which is the most nutritious way to serve them.

The information included below comes from USDA Nutrient Database for Standard Reference, Release 13 (November 1999). The numbers used are averages. Be aware that nutrient content of foods varies based upon how they are grown and stored. However, you can use these numbers as a guideline in choosing food for your bird’s diet.

Here are some tips to remember when choosing foods. Spinach contains oxalates which can inhibit absorption of calcium. Calcium absorption is dependent upon the presence of vitamin D3 and phosphorous. A 2:1 ratio of calcium to available phosphorous is an accepted guideline for birds. High fat diets can also interfere with calcium absorption. More detailed information is available in our article Calcium, Phosphorus & Vitamin D3 in Your Bird’s Diet.

There is recent information that acids in foods increases the absorption of iron. To avoid this, feed foods with acid, such as oranges, at least two hours apart from high iron containing items.

In the wild, birds obtain animal protein from bugs and small insects (often contained in ripe fruits). There is growing evidence that some animal protein is necessary in the diet.

If you include pellets as part of the diet, be aware that they also contain many of the vitamins, minerals and other nutrients that your birds require.

The numbers in the tables provide the nutrition found in 1 ounce of food.

VEGETABLES

Food Item Fats Minerals Vitamins Food Item
Calo
ries
Prot
(g)
Carb
(g)
Fat
(g)
satF
(g)
monF
(g)
polyF
(g)
Cal
(mg)
Phos
(mg)
Sod
(mg)
Pot
(mg)
Iron
(mg)
vitA
(IU)
Thia
(mg)
Ribo
(mg)
Nia
(mg)
Beans-French-Raw 97.24 5.33 18.17 .57 .06 .04 .34 52.73 86.18 5.10 373.09 .96 2.27 .15 .06 .59 Beans-French-Raw
Beans-French-Cooked 36.57 2.01 6.80 .23 .02 .01 .13 17.86 28.92 1.70 104.90 .31 .85 .04 .02 .16 Beans-French-Cooked
Broccoli-Raw 7.94 .85 1.47 .11 .01 .01 .05 13.61 18.71 7.65 92.14 .26 437.16 .02 .03 .18 Broccoli-Raw
Broccoli-Florets-Raw 7.94 .85 1.47 .11 .01 .01 .05 13.61 18.71 7.65 92.14 .26 850.50 .02 .03 .18 Broccoli-Florets-Raw
Broccoli-Leaves-Raw 7.94 .85 1.47 .11 .01 .01 .05 13.61 18.71 7.65 92.14 .26 4536? .02 .03 .18 Broccoli-Leaves-Raw
Broccoli-Stalks-Raw 7.94 .85 1.47 .11 .01 .01 .05 13.61 18.71 7.65 92.14 .26 113.4 .02 .03 .18 Broccoli-Stalks-Raw
Broccoli-Spears-Frozen 8.22 .88 1.53 .09 .01 .01 .05 11.62 16.73 4.82 70.88 .20 405.12 .02 .03 .13 Broccoli-Spears-Frozen
Broccoli-Chopped-Frozen 7.37 .79 1.36 .09 .01 .01 .04 15.88 14.18 6.80 60.10 .23 585.71 .02 .03 .13 Broccoli-Chopped-Frozen
Food Item Fats Minerals Vitamins Food Item
Calo
ries
Prot
(g)
Carb
(g)
Fat
(g)
satF
(g)
monF
(g)
polyF
(g)
Cal
(mg)
Phos
(mg)
Sod
(mg)
Pot
(mg)
Iron
(mg)
vitA
(IU)
Thia
(mg)
Ribo
(mg)
Nia
(mg)
Carrots-Raw 12.19 .28 2.86 .06 .01 .00 .02 7.65 12.47 9.92 91.57 .14 7974.57 .03 .02 .26 Carrots-Raw
Carrots-Baby-Raw 10.77 .23 2.32 .14 .03 .01 .07 6.52 10.77 9.92 79.10 .23 559.06 .01 .01 .25 Carrots-Baby-Raw
Carrots-Babyfood 7.65 .23 1.70 .03 6.24 5.67 10.49 55.57 .11 3249.19 .01 .01 .13 Carrots-Babyfood
Carrots-Boiled 12.76 .31 2.98 .06 .01 .00 .03 8.79 8.51 18.71 64.35 .17 6961.06 .01 .02 .14 Carrots-Boiled
Carrots-Frozen 11.06 .31 2.55 .06 .01 .00 .03 9.07 6.52 16.73 51.31 .17 6033.45 .01 .01 .18 Carrots-Frozen
Carrots-Juice-Canned 11.34 .28 2.64 .06 .01 .00 .02 6.80 11.91 8.22 82.78 .14 7300.41 .03 .02 .11 Carrots-Juice-Canned
Cranberries-Cooked 38.56 2.64 6.95 .14 .03 .01 .06 14.18 38.27 .28 109.71 .60 .00 .06 .02 .15 Cranberries-Cooked
Cranberry Juice-Bottled 16.16 .00 4.08 .03 .85 .57 .57 5.10 .06 1.13 .00 .00 .01 Cranberry Juice-Bottled
Lettuce-Butterhead-Raw 3.69 .37 .65 .06 .01 .00 .03 9.07 6.52 1.42 72.86 .09 275.00 .02 .02 .09 Lettuce-Butterhead-Raw
Lettuce-Cos/Romaine-Raw 4.54 .45 .68 .06 .01 .00 .03 10.21 12.76 2.27 82.22 .31 737.10 .03 .03 .14 Lettuce-Cos/Romaine-Raw
Lettuce-Iceberg-Raw 3.69 .28 .60 .06 .01 .00 .03 5.39 5.67 2.55 44.79 .14 93.56 .01 .01 .05 Lettuce-Iceberg-Raw
Lettuce-Looseleaf-Raw 5.10 .37 .99 .09 .01 .00 .05 19.28 7.09 2.55 74.84 .40 538.65 .01 .02 .11 Lettuce-Looseleaf-Raw
Mustard Spinach-Raw 6.24 .62 1.11 .09 59.54 7.94 5.95 127.29 .43 2806.65 .02 .03 .19 Mustard Spinach-Raw
Mustard Spinach-Boiled 4.54 .48 .79 .06 44.79 5.10 3.97 80.80 .23 2324.70 .01 .02 .12 Mustard Spinach-Boiled
Food Item Fats Minerals Vitamins Food Item
Calo
ries
Prot
(g)
Carb
(g)
Fat
(g)
satF
(g)
monF
(g)
polyF
(g)
Cal
(mg)
Phos
(mg)
Sod
(mg)
Pot
(mg)
Iron
(mg)
vitA
(IU)
Thia
(mg)
Ribo
(mg)
Nia
(mg)
Peas-Green-Raw 22.96 1.53 4.11 .11 .02 .01 .05 7.09 30.62 1.42 69.17 .43 181.44 .08 .04 .59 Peas-Green-Raw
Peas-Green-Boiled 23.81 1.53 4.42 .06 .01 .01 .03 7.65 33.17 .85 76.83 .43 169.25 .07 .04 .57 Peas-Green-Boiled
Peas-Green-Frozen 21.83 1.47 3.88 .11 .02 .01 .05 6.24 22.68 31.75 42.24 .43 206.10 .07 .03 .48 Peas-Green-Frozen
Peas-Canned-Sol&Liq 13.89 .85 2.55 .09 .01 .01 .04 5.10 15.03 77.68 24.66 .31 107.45 .03 .02 .24 Peas-Canned
Peppers-Sweet-Raw 7.65 .26 1.81 .06 .01 .00 .03 2.55 5.39 .57 50.18 .14 179.17 .02 .01 .14 Peppers-Sweet-Raw
Peppers-Sweet Red-Raw 7.65 .26 1.81 .06 .01 .00 .03 2.55 5.39 .57 50.18 .14 1615.95 .02 .01 .14 Peppers-Sweet Red-Raw
Peppers-Sweet Yellow-Raw 7.65 .28 1.79 .06 .01 .00 .03 3.12 6.80 .57 60.10 .14 67.47 .01 .01 .25 Peppers-Sweet Yellow-Raw
Peppers-Hot Chili-Raw 11.34 .57 2.69 .06 .01 .00 .03 5.10 13.04 1.98 96.39 .34 218.30 .03 .03 .27 Peppers-Hot Chili-Raw
Peppers-Hot Chili Red-Raw 11.34 .57 2.69 .06 .01 .00 .03 5.10 13.04 1.98 96.39 .34 3047.63 .03 .03 .27 Peppers-Hot Chili Red-Raw
Food Item Fats Minerals Vitamins Food Item
Calo
ries
Prot
(g)
Carb
(g)
Fat
(g)
satF
(g)
monF
(g)
polyF
(g)
Cal
(mg)
Phos
(mg)
Sod
(mg)
Pot
(mg)
Iron
(mg)
vitA
(IU)
Thia
(mg)
Ribo
(mg)
Nia
(mg)
Potatoes-Baked-Flesh 26.37 .27 6.12 .03 .01 .00 .01 1.42 14.18 1.42 110.85 .11 .00 .03 .01 .40 Potatoes-Baked-Flesh
Potatoes Sweet-Baked-Flesh 29.20 .48 6.89 .03 .01 .00 .01 7.91 15.59 2.84 98.66 .14 6186.54 .02 .04 .17 Potatoes Sweet-Baked-Flesh
Potatoes Sweet-Babyfood 16.16 .31 3.74 .03 4.54 6.80 5.67 74.56 .11 1825.17 .01 .01 .10 Potatoes Sweet-Babyfood
Spinach-Raw 6.24 .82 .99 .11 .02 .00 .04 28.07 13.89 22.40 158.19 .77 1903.70 .02 .05 .20 Spinach-Raw
Spinach-Boiled 6.52 .85 1.08 .09 .01 .00 .03 38.56 15.88 19.85 132.11 1.02 2321.87 .03 .07 .14 Spinach-Boiled
Spinach-Frozen 6.80 .82 1.13 .09 .01 .00 .04 31.47 11.62 20.98 91.57 .60 2199.39 .02 .04 .12 Spinach-Frozen
Spinach-Frozen-Boiled 7.94 .88 1.50 .06 .01 .00 .03 41.39 13.61 24.38 84.48 .43 2206.76 .02 .05 .12 Spinach-Frozen-Boiled
Squash Spaghetti-Raw 9.36 .17 1.96 .17 .03 .01 .07 6.52 3.40 4.82 30.62 .09 14.18 .01 .01 .27 Squash Spaghetti-Raw
Squash Spaghetti-Boiled 8.22 .20 1.84 .09 .02 .01 .04 5.95 3.97 5.10 33.17 .09 31.19 .01 .01 .23 Squash Spaghetti-Boiled
Squash Zucchini-Raw 3.97 .34 .82 .03 .01 .00 .02 4.25 9.07 .85 70.31 .11 96.39 .02 .01 .11 Squash Zucchini-Raw