Calories in Carrot, Beetroot, Cabbage and Cauliflower

By NYUS Inc. · Published 28 October 2026

A boiled carrot, two boiled beets, a cup of red cabbage and a cup of frozen cauliflower each have a piece or cup weight printed on their SR Legacy record page. This guide gives twenty-nine such records from the SR Legacy table of USDA FoodData Central: nine carrot records (boiled with salt, baby carrots raw, frozen and canned), six beet records (boiled, canned and Harvard beets), seven cabbage records (common boiled with salt, red raw and boiled, savoy raw and boiled) and seven cauliflower records (boiled with salt, frozen, and the green cauliflower rows), with the weights printed on their record pages. Raw and plain boiled carrot, cauliflower and cabbage and raw beets are already in other guides and are not repeated. IFCT 2017, the Indian Food Composition Tables from ICMR-NIN, has its own rows for gajar, chukandar, patta gobi and phool gobi, named below and not repeated here; the raw cup figures are in our raw vegetable guide, boiled cups in our boiled vegetable guide and canned and frozen vegetables in our canned and frozen guide.

The short answer

By the SR Legacy records, 1 boiled carrot with salt (46 g) is 16.1 kcal, 1 cup of sliced frozen boiled carrots with salt (146 g) 54.0 kcal, 1 cup of sliced canned carrots, drained (146 g) 36.5 kcal, 2 boiled beets (100 g) 44.0 kcal, 1 cup of sliced canned beets, drained (170 g) 52.7 kcal, 1 cup of shredded raw red cabbage (70 g) 21.7 kcal, 1 cup of boiled savoy cabbage (145 g) 34.8 kcal and 1 cup of boiled frozen cauliflower (180 g) 34.2 kcal. Our reading: these are low per 100 g, so the weight decides the calories, and Harvard beets are the outlier at 73 kcal per 100 g against 44 for plain boiled beets.

SR Legacy: per 100 g

Every figure below is exactly as the record page shows it. The record names are the dataset's own, including one typo, the full stop in 'boiled. drained' on SR Legacy 168506.

SR Legacy: per printed portion

Each figure is our arithmetic on exact weights: kcal per 100 g times the grams, divided by 100, with the exact product in the sums line and the result shown to 0.1 with half rounding up. Every weight below is printed on the SR Legacy record page; none is ours. Can and package labels that carry a size inside the label are shown as printed.

The sums: 169339 35 × 9.7 / 100 = 3.395, so 3.4 kcal; 169339 35 × 46 / 100 = 16.1, so 16.1 kcal; 169339 35 × 78 / 100 = 27.3, so 27.3 kcal; 169983 36 × 64 / 100 = 23.04, so 23.0 kcal; 169983 36 × 284 / 100 = 102.24, so 102.2 kcal; 168519 37 × 146 / 100 = 54.02, so 54.0 kcal; 169984 37 × 146 / 100 = 54.02, so 54.0 kcal; 170396 25 × 146 / 100 = 36.5, so 36.5 kcal; 170396 25 × 284 / 100 = 71, so 71.0 kcal; 170396 25 × 2.8 / 100 = 0.7, so 0.7 kcal; 170396 25 × 228 / 100 = 57, so 57.0 kcal; 170395 23 × 454 / 100 = 104.42, so 104.4 kcal; 170395 23 × 123 / 100 = 28.29, so 28.3 kcal; 168518 25 × 2.8 / 100 = 0.7, so 0.7 kcal; 168518 25 × 284 / 100 = 71, so 71.0 kcal; 168518 25 × 228 / 100 = 57, so 57.0 kcal; 168518 25 × 146 / 100 = 36.5, so 36.5 kcal; 169340 23 × 123 / 100 = 28.29, so 28.3 kcal; 169340 23 × 454 / 100 = 104.42, so 104.4 kcal; 168568 35 × 85 / 100 = 29.75, so 29.8 kcal; 168568 35 × 10 / 100 = 3.5, so 3.5 kcal; 168568 35 × 15 / 100 = 5.25, so 5.3 kcal; 169146 44 × 100 / 100 = 44, so 44.0 kcal; 169146 44 × 85 / 100 = 37.4, so 37.4 kcal; 168506 44 × 100 / 100 = 44, so 44.0 kcal; 168506 44 × 85 / 100 = 37.4, so 37.4 kcal; 169966 31 × 8 / 100 = 2.48, so 2.5 kcal; 169966 31 × 294 / 100 = 91.14, so 91.1 kcal; 169966 31 × 24 / 100 = 7.44, so 7.4 kcal; 169966 31 × 170 / 100 = 52.7, so 52.7 kcal; 169966 31 × 195 / 100 = 60.45, so 60.5 kcal; 169966 31 × 163 / 100 = 50.53, so 50.5 kcal; 169966 31 × 157 / 100 = 48.67, so 48.7 kcal; 168507 28 × 246 / 100 = 68.88, so 68.9 kcal; 169147 30 × 246 / 100 = 73.8, so 73.8 kcal; 170479 73 × 246 / 100 = 179.58, so 179.6 kcal; 168514 23 × 75 / 100 = 17.25, so 17.3 kcal; 168514 23 × 1262 / 100 = 290.26, so 290.3 kcal; 169977 31 × 70 / 100 = 21.7, so 21.7 kcal; 169977 31 × 89 / 100 = 27.59, so 27.6 kcal; 169977 31 × 23 / 100 = 7.13, so 7.1 kcal; 169977 31 × 839 / 100 = 260.09, so 260.1 kcal; 169977 31 × 1134 / 100 = 351.54, so 351.5 kcal; 169977 31 × 567 / 100 = 175.77, so 175.8 kcal; 169978 29 × 75 / 100 = 21.75, so 21.8 kcal; 169978 29 × 22 / 100 = 6.38, so 6.4 kcal; 168515 29 × 75 / 100 = 21.75, so 21.8 kcal; 168515 29 × 22 / 100 = 6.38, so 6.4 kcal; 170388 27 × 70 / 100 = 18.9, so 18.9 kcal; 170389 24 × 145 / 100 = 34.8, so 34.8 kcal; 168516 24 × 145 / 100 = 34.8, so 34.8 kcal; 170398 24 × 66 / 100 = 15.84, so 15.8 kcal; 170398 24 × 284 / 100 = 68.16, so 68.2 kcal; 170399 19 × 180 / 100 = 34.2, so 34.2 kcal; 168521 17 × 180 / 100 = 30.6, so 30.6 kcal; 168520 23 × 62 / 100 = 14.26, so 14.3 kcal; 168520 23 × 54 / 100 = 12.42, so 12.4 kcal; 169389 31 × 325 / 100 = 100.75, so 100.8 kcal; 169389 31 × 431 / 100 = 133.61, so 133.6 kcal; 169389 31 × 511 / 100 = 158.41, so 158.4 kcal; 169389 31 × 64 / 100 = 19.84, so 19.8 kcal; 169389 31 × 25 / 100 = 7.75, so 7.8 kcal; 169391 32 × 62 / 100 = 19.84, so 19.8 kcal; 169390 32 × 90 / 100 = 28.8, so 28.8 kcal.

What stands out in the numbers

• Energy per 100 g, SR Legacy, highest first: 170479 (Beets, harvard, canned, solids and liquids) 73, 169146 (Beets, cooked, boiled, drained) 44, 168506 (Beets, cooked, boiled. drained, with salt) 44, 168519 (Carrots, frozen, cooked, boiled, drained, with salt) 37, 169984 (Carrots, frozen, cooked, boiled, drained, without salt) 37, 169983 (Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program)) 36, 169339 (Carrots, cooked, boiled, drained, with salt) 35, 168568 (Carrots, baby, raw) 35, 169391 (Cauliflower, green, cooked, with salt) 32, 169390 (Cauliflower, green, cooked, no salt added) 32, 169966 (Beets, canned, drained solids) 31, 169977 (Cabbage, red, raw) 31, 169389 (Cauliflower, green, raw) 31, 169147 (Beets, canned, regular pack, solids and liquids) 30, 169978 (Cabbage, red, cooked, boiled, drained, without salt) 29, 168515 (Cabbage, red, cooked, boiled, drained, with salt) 29, 168507 (Beets, canned, no salt added, solids and liquids) 28, 170388 (Cabbage, savoy, raw) 27, 170396 (Carrots, canned, regular pack, drained solids) 25, 168518 (Carrots, canned, no salt added, drained solids) 25, 170389 (Cabbage, savoy, cooked, boiled, drained, without salt) 24, 168516 (Cabbage, savoy, cooked, boiled, drained, with salt) 24, 170398 (Cauliflower, frozen, unprepared) 24, 170395 (Carrots, canned, regular pack, solids and liquids) 23, 169340 (Carrots, canned, no salt added, solids and liquids) 23, 168514 (Cabbage, common, cooked, boiled, drained, with salt) 23, 168520 (Cauliflower, cooked, boiled, drained, with salt) 23, 170399 (Cauliflower, frozen, cooked, boiled, drained, without salt) 19, 168521 (Cauliflower, frozen, cooked, boiled, drained, with salt) 17.
• Per printed cup or half cup, highest first: 170479 (Beets, harvard, canned, solids and liquids), 1 cup slices, 246 g, 179.6 kcal, 169147 (Beets, canned, regular pack, solids and liquids), 1 cup, 246 g, 73.8 kcal, 168507 (Beets, canned, no salt added, solids and liquids), 1 cup, 246 g, 68.9 kcal, 169966 (Beets, canned, drained solids), 1 cup, shredded, 195 g, 60.5 kcal, 170396 (Carrots, canned, regular pack, drained solids), 1 cup, mashed, 228 g, 57.0 kcal, 168518 (Carrots, canned, no salt added, drained solids), 1 cup, mashed, 228 g, 57.0 kcal, 168519 (Carrots, frozen, cooked, boiled, drained, with salt), 1 cup slices, 146 g, 54.0 kcal, 169984 (Carrots, frozen, cooked, boiled, drained, without salt), 1 cup, sliced, 146 g, 54.0 kcal, 169966 (Beets, canned, drained solids), 1 cup slices, 170 g, 52.7 kcal, 169966 (Beets, canned, drained solids), 1 cup, whole, 163 g, 50.5 kcal, 169966 (Beets, canned, drained solids), 1 cup, diced, 157 g, 48.7 kcal, 169146 (Beets, cooked, boiled, drained), 0.5 cup slices, 85 g, 37.4 kcal, 168506 (Beets, cooked, boiled. drained, with salt), 0.5 cup slices, 85 g, 37.4 kcal, 170396 (Carrots, canned, regular pack, drained solids), 1 cup, sliced, 146 g, 36.5 kcal, 168518 (Carrots, canned, no salt added, drained solids), 1 cup, sliced, 146 g, 36.5 kcal, 170389 (Cabbage, savoy, cooked, boiled, drained, without salt), 1 cup, shredded, 145 g, 34.8 kcal, 168516 (Cabbage, savoy, cooked, boiled, drained, with salt), 1 cup, shredded, 145 g, 34.8 kcal, 170399 (Cauliflower, frozen, cooked, boiled, drained, without salt), 1 cup (1" pieces), 180 g, 34.2 kcal, 168521 (Cauliflower, frozen, cooked, boiled, drained, with salt), 1 cup (1" pieces), 180 g, 30.6 kcal, 170395 (Carrots, canned, regular pack, solids and liquids), 0.5 cup slices, 123 g, 28.3 kcal, 169340 (Carrots, canned, no salt added, solids and liquids), 0.5 cup slices, 123 g, 28.3 kcal, 169977 (Cabbage, red, raw), 1 cup, chopped, 89 g, 27.6 kcal, 169339 (Carrots, cooked, boiled, drained, with salt), 0.5 cup slices, 78 g, 27.3 kcal, 169983 (Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program)), 0.5 cup slices, 64 g, 23.0 kcal, 169978 (Cabbage, red, cooked, boiled, drained, without salt), 0.5 cup, shredded, 75 g, 21.8 kcal, 168515 (Cabbage, red, cooked, boiled, drained, with salt), 0.5 cup, shredded, 75 g, 21.8 kcal, 169977 (Cabbage, red, raw), 1 cup, shredded, 70 g, 21.7 kcal, 169389 (Cauliflower, green, raw), 1 cup, 64 g, 19.8 kcal, 169391 (Cauliflower, green, cooked, with salt), 0.5 cup (1" pieces), 62 g, 19.8 kcal, 170388 (Cabbage, savoy, raw), 1 cup, shredded, 70 g, 18.9 kcal, 168514 (Cabbage, common, cooked, boiled, drained, with salt), 0.5 cup, shredded, 75 g, 17.3 kcal, 170398 (Cauliflower, frozen, unprepared), 0.5 cup (1" pieces), 66 g, 15.8 kcal, 168520 (Cauliflower, cooked, boiled, drained, with salt), 0.5 cup (1" pieces), 62 g, 14.3 kcal.
• Per printed piece, leaf, floweret or serving, highest first: 169146 (Beets, cooked, boiled, drained), 2 beets (2" dia, sphere), 100 g, 44.0 kcal, 168506 (Beets, cooked, boiled. drained, with salt), 2 beets (2" dia, sphere), 100 g, 44.0 kcal, 168568 (Carrots, baby, raw), 1 NLEA serving, 85 g, 29.8 kcal, 169390 (Cauliflower, green, cooked, no salt added), 0.2 head, 90 g, 28.8 kcal, 169339 (Carrots, cooked, boiled, drained, with salt), 1 carrot, 46 g, 16.1 kcal, 168520 (Cauliflower, cooked, boiled, drained, with salt), 3 flowerets, 54 g, 12.4 kcal, 169389 (Cauliflower, green, raw), 1 floweret, 25 g, 7.8 kcal, 169966 (Beets, canned, drained solids), 1 beet, 24 g, 7.4 kcal, 169977 (Cabbage, red, raw), 1 leaf, 23 g, 7.1 kcal, 169978 (Cabbage, red, cooked, boiled, drained, without salt), 1 leaf, 22 g, 6.4 kcal, 168515 (Cabbage, red, cooked, boiled, drained, with salt), 1 leaf, 22 g, 6.4 kcal, 168568 (Carrots, baby, raw), 1 large, 15 g, 5.3 kcal, 168568 (Carrots, baby, raw), 1 medium, 10 g, 3.5 kcal, 169339 (Carrots, cooked, boiled, drained, with salt), 1 tbsp, 9.7 g, 3.4 kcal, 169966 (Beets, canned, drained solids), 1 slice, 8 g, 2.5 kcal, 170396 (Carrots, canned, regular pack, drained solids), 1 slice, 2.8 g, 0.7 kcal, 168518 (Carrots, canned, no salt added, drained solids), 1 slice, 2.8 g, 0.7 kcal.
• Per printed whole head, highest first: 169977 (Cabbage, red, raw), 1 head, large (about 5-1/2" dia), 1134 g, 351.5 kcal, 168514 (Cabbage, common, cooked, boiled, drained, with salt), 1 head, 1262 g, 290.3 kcal, 169977 (Cabbage, red, raw), 1 head, medium (about 5" dia), 839 g, 260.1 kcal, 169977 (Cabbage, red, raw), 1 head, small (4" dia), 567 g, 175.8 kcal, 169389 (Cauliflower, green, raw), 1 head, large (6-7" dia), 511 g, 158.4 kcal, 169389 (Cauliflower, green, raw), 1 head, medium (5-6" dia), 431 g, 133.6 kcal, 169389 (Cauliflower, green, raw), 1 head, small (4" dia), 325 g, 100.8 kcal.
• Per printed can or package, highest first: 170395 (Carrots, canned, regular pack, solids and liquids), 1 can (303 x 406), 454 g, 104.4 kcal, 169340 (Carrots, canned, no salt added, solids and liquids), 1 can (303 x 406), 454 g, 104.4 kcal, 169983 (Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program)), 1 package (10 oz), 284 g, 102.2 kcal, 169966 (Beets, canned, drained solids), 1 can (303 x 406), 294 g, 91.1 kcal, 170396 (Carrots, canned, regular pack, drained solids), 1 can (303 x 406), 284 g, 71.0 kcal, 168518 (Carrots, canned, no salt added, drained solids), 1 can (303 x 406), 284 g, 71.0 kcal, 170398 (Cauliflower, frozen, unprepared), 1 package (10 oz), 284 g, 68.2 kcal.

Why these are reference rows, not your sabzi

• Names are the records'. No record name or portion label shown here carries a company name. The records are USDA's generic boiled, canned and frozen rows; we do not say that a vegetable bought in India, or a sabzi made from it, matches them.
• IFCT rows. IFCT 2017 has carrot orange (F002) and red (F003), beet root (F001), cabbage green (C015), violet (C016) and Chinese (C013), cauliflower (D036) and knol-khol (D053) rows, named here and not used. A search of the SR Legacy table on 28 Oct 2026 for gajar, chukandar and gobi returned no record. Our common vegetables guide gives IFCT carrot (gajar) at 33, green cabbage at 22 and cauliflower at 23 kcal per 100 g, and our raw cup guide gives USDA raw carrots at 41, cabbage at 25, cauliflower at 25 and beets at 43; the rows here are boiled, canned or frozen forms, so use one source for the same meal.
• Every portion here is printed. No cup, carrot or head weight on this page is ours: each is printed on its record page, and the only weight that is ours is the labelled 100 g example in the logging section.
• The records' own notes. The record pages mark the kcal energy of 29 of the 29 records "Calculated"; they are USDA values, not our measurements. Harvard beets (170479) print 73 kcal and 18.2 g carbohydrate per 100 g against 44 kcal and 9.96 g for plain boiled beets (169146); it is the Harvard beets dish row, so do not use it for plain beets.

How to log it so the numbers hold

• Weigh it cooked, and say which form. 100 g of boiled carrots with salt (our example weight, not a dataset value) on SR Legacy 169339 is 35 × 100 / 100 = 35, so 35.0 kcal.
• Pick the form the record names. Boiled, frozen, canned drained and canned with liquid are different rows, and the with salt and without salt rows are a pair; choose the one that matches how you cooked it.
• Oil and masala are separate. A gajar halwa, a gobi sabzi or a beetroot raita is not these rows: ghee is in our ghee and oil guide and curd in our curd guide.
• A cup is not one weight. A canned beet cup is printed at 170 g sliced and 195 g shredded on the same record, and a red cabbage cup at 70 g shredded and 89 g chopped, so use the label that matches how you measured.
• Do not mix datasets inside one day. If you log a vegetable from SR Legacy, keep to that record for the same meal.

Where NYUS fits (our app)

We make NYUS, so read this as ours. NYUS is an AI fitness and nutrition coach in early access on Android, with no ads and no data selling. You log foods yourself by searching 8,900+ Indian and global foods or by barcode, and a weekly check-in adjusts your calories, macros and step goal once enough is logged. Barcode coverage of Indian packaged foods is not complete, so search by name when a scan finds nothing.

What this page leaves out

• A calorie target, and any claim about what vegetables do to your body: we have not looked up one for any person, so we give none. If you have a medical condition, ask your doctor or dietitian.
• Gajar, chukandar, patta gobi and phool gobi as sold in India, peas and carrots mixes, dehydrated carrot, beet greens, Chinese and napa cabbage, kimchi, kohlrabi and any maker's version: no record used here. The IFCT 2017 rows named above are not used.
• Raw and plain boiled carrot, cauliflower and cabbage, raw beets and beet greens are on our live guides and are not repeated here.
• The "carrots" search returned 27 records: 9 used, and these 18 are left out: dehydrated 170500 Carrot, dehydrated; already named on a live NYUS guide 170393 Carrots, raw, 170491 Carrot juice, canned, 170394 Carrots, cooked, boiled, drained, without salt; other 169871 Babyfood, carrots, toddler, 173518 Babyfood, carrots and beef, strained, 169043 Babyfood, juice, orange-carrot, 173507 Babyfood, vegetables, carrots, junior, 173506 Babyfood, vegetables, carrots, strained, 174932 Cake, pudding-type, carrot, dry mix, 169085 Vegetables, mixed (corn, lima beans, peas, green beans, carrots) canned, no salt added; company-named 171184, 173487; peas and carrots mix 170425 Peas and carrots, frozen, unprepared, 170512 Peas and carrots, canned, no salt added, solids and liquids, 170424 Peas and carrots, canned, regular pack, solids and liquids, 170513 Peas and carrots, frozen, cooked, boiled, drained, with salt, 170018 Peas and carrots, frozen, cooked, boiled, drained, without salt.
• The "beets" search returned 12 records: 6 used, and these 6 are left out: already named on a live NYUS guide 169145 Beets, raw, 170375 Beet greens, raw, 170480 Beets, pickled, canned, solids and liquids, 168508 Beet greens, cooked, boiled, drained, with salt, 170376 Beet greens, cooked, boiled, drained, without salt; other 173505 Babyfood, vegetables, beets, strained.
• The "cabbage" search returned 21 records: 7 used, and these 14 are left out: already named on a live NYUS guide 170392 Cabbage, kimchi, 169975 Cabbage, raw, 169890 Cabbage, japanese style, fresh, pickled, 169976 Cabbage, cooked, boiled, drained, without salt, 169336 Cabbage, common (danish, domestic, and pointed types), stored, raw, 169335 Cabbage, common (danish, domestic, and pointed types), freshly harvest, raw; Chinese, napa or mustard cabbage 169891 Cabbage, mustard, salted, 168572 Cabbage, napa, cooked, 170390 Cabbage, chinese (pak-choi), raw, 169979 Cabbage, chinese (pe-tsai), raw, 168517 Cabbage, chinese (pak-choi), cooked, boiled, drained, with salt, 169337 Cabbage, chinese (pe-tsai), cooked, boiled, drained, with salt, 170391 Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt, 169980 Cabbage, chinese (pe-tsai), cooked, boiled, drained, without salt.
• The "cauliflower" search returned 10 records: 7 used, and these 3 are left out: already named on a live NYUS guide 169986 Cauliflower, raw, 170397 Cauliflower, cooked, boiled, drained, without salt, 169397 Pickles, chowchow, with cauliflower onion mustard, sweet.
• The "kohlrabi" search returned 3 records: 0 used, and these 3 are left out: other 168424 Kohlrabi, raw, 169357 Kohlrabi, cooked, boiled, drained, with salt, 168425 Kohlrabi, cooked, boiled, drained, without salt.
• Nutrients beyond energy, protein, fat and carbohydrate: not covered here.

Sources

• USDA FoodData Central, SR Legacy 169339 (Carrots, cooked, boiled, drained, with salt): Energy 35 kcal (147 kJ), protein 0.76 g, total fat 0.18 g, carbohydrate 8.22 g per 100 g; portions used: 1 tbsp 9.7 g; 1 carrot 46 g; 0.5 cup slices 78 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 169983 (Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program)): Energy 36 kcal (152 kJ), protein 0.78 g, total fat 0.46 g, carbohydrate 7.9 g per 100 g; portions used: 0.5 cup slices 64 g; 1 package (10 oz) 284 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 168519 (Carrots, frozen, cooked, boiled, drained, with salt): Energy 37 kcal (155 kJ), protein 0.58 g, total fat 0.68 g, carbohydrate 7.73 g per 100 g; portions used: 1 cup slices 146 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 169984 (Carrots, frozen, cooked, boiled, drained, without salt): Energy 37 kcal (155 kJ), protein 0.58 g, total fat 0.68 g, carbohydrate 7.73 g per 100 g; portions used: 1 cup, sliced 146 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 170396 (Carrots, canned, regular pack, drained solids): Energy 25 kcal (105 kJ), protein 0.64 g, total fat 0.19 g, carbohydrate 5.54 g per 100 g; portions used: 1 cup, sliced 146 g; 1 can (303 x 406) 284 g; 1 slice 2.8 g; 1 cup, mashed 228 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 170395 (Carrots, canned, regular pack, solids and liquids): Energy 23 kcal (96 kJ), protein 0.58 g, total fat 0.14 g, carbohydrate 5.37 g per 100 g; portions used: 1 can (303 x 406) 454 g; 0.5 cup slices 123 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 168518 (Carrots, canned, no salt added, drained solids): Energy 25 kcal (105 kJ), protein 0.64 g, total fat 0.19 g, carbohydrate 5.54 g per 100 g; portions used: 1 slice 2.8 g; 1 can (303 x 406) 284 g; 1 cup, mashed 228 g; 1 cup, sliced 146 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 169340 (Carrots, canned, no salt added, solids and liquids): Energy 23 kcal (98 kJ), protein 0.59 g, total fat 0.14 g, carbohydrate 5.36 g per 100 g; portions used: 0.5 cup slices 123 g; 1 can (303 x 406) 454 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 168568 (Carrots, baby, raw): Energy 35 kcal (145 kJ), protein 0.64 g, total fat 0.13 g, carbohydrate 8.24 g per 100 g; portions used: 1 NLEA serving 85 g; 1 medium 10 g; 1 large 15 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 169146 (Beets, cooked, boiled, drained): Energy 44 kcal (184 kJ), protein 1.68 g, total fat 0.18 g, carbohydrate 9.96 g per 100 g; portions used: 2 beets (2" dia, sphere) 100 g; 0.5 cup slices 85 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 168506 (Beets, cooked, boiled. drained, with salt): Energy 44 kcal (186 kJ), protein 1.68 g, total fat 0.18 g, carbohydrate 9.96 g per 100 g; portions used: 2 beets (2" dia, sphere) 100 g; 0.5 cup slices 85 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 169966 (Beets, canned, drained solids): Energy 31 kcal (131 kJ), protein 0.91 g, total fat 0.14 g, carbohydrate 7.21 g per 100 g; portions used: 1 slice 8 g; 1 can (303 x 406) 294 g; 1 beet 24 g; 1 cup slices 170 g; 1 cup, shredded 195 g; 1 cup, whole 163 g; 1 cup, diced 157 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 168507 (Beets, canned, no salt added, solids and liquids): Energy 28 kcal (117 kJ), protein 0.8 g, total fat 0.07 g, carbohydrate 6.57 g per 100 g; portions used: 1 cup 246 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 169147 (Beets, canned, regular pack, solids and liquids): Energy 30 kcal (126 kJ), protein 0.73 g, total fat 0.09 g, carbohydrate 7.14 g per 100 g; portions used: 1 cup 246 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 170479 (Beets, harvard, canned, solids and liquids): Energy 73 kcal (305 kJ), protein 0.84 g, total fat 0.06 g, carbohydrate 18.2 g per 100 g; portions used: 1 cup slices 246 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 168514 (Cabbage, common, cooked, boiled, drained, with salt): Energy 23 kcal (97 kJ), protein 1.27 g, total fat 0.06 g, carbohydrate 5.51 g per 100 g; portions used: 0.5 cup, shredded 75 g; 1 head 1262 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 169977 (Cabbage, red, raw): Energy 31 kcal (130 kJ), protein 1.43 g, total fat 0.16 g, carbohydrate 7.37 g per 100 g; portions used: 1 cup, shredded 70 g; 1 cup, chopped 89 g; 1 leaf 23 g; 1 head, medium (about 5" dia) 839 g; 1 head, large (about 5-1/2" dia) 1134 g; 1 head, small (4" dia) 567 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 169978 (Cabbage, red, cooked, boiled, drained, without salt): Energy 29 kcal (122 kJ), protein 1.51 g, total fat 0.09 g, carbohydrate 6.94 g per 100 g; portions used: 0.5 cup, shredded 75 g; 1 leaf 22 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 168515 (Cabbage, red, cooked, boiled, drained, with salt): Energy 29 kcal (122 kJ), protein 1.51 g, total fat 0.09 g, carbohydrate 6.94 g per 100 g; portions used: 0.5 cup, shredded 75 g; 1 leaf 22 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 170388 (Cabbage, savoy, raw): Energy 27 kcal (113 kJ), protein 2 g, total fat 0.1 g, carbohydrate 6.1 g per 100 g; portions used: 1 cup, shredded 70 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 170389 (Cabbage, savoy, cooked, boiled, drained, without salt): Energy 24 kcal (100 kJ), protein 1.8 g, total fat 0.09 g, carbohydrate 5.41 g per 100 g; portions used: 1 cup, shredded 145 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 168516 (Cabbage, savoy, cooked, boiled, drained, with salt): Energy 24 kcal (100 kJ), protein 1.8 g, total fat 0.09 g, carbohydrate 5.41 g per 100 g; portions used: 1 cup, shredded 145 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 170398 (Cauliflower, frozen, unprepared): Energy 24 kcal (100 kJ), protein 2.01 g, total fat 0.27 g, carbohydrate 4.68 g per 100 g; portions used: 0.5 cup (1" pieces) 66 g; 1 package (10 oz) 284 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 170399 (Cauliflower, frozen, cooked, boiled, drained, without salt): Energy 19 kcal (80 kJ), protein 1.61 g, total fat 0.22 g, carbohydrate 3.75 g per 100 g; portions used: 1 cup (1" pieces) 180 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 168521 (Cauliflower, frozen, cooked, boiled, drained, with salt): Energy 17 kcal (71 kJ), protein 1.61 g, total fat 0.22 g, carbohydrate 3.16 g per 100 g; portions used: 1 cup (1" pieces) 180 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 168520 (Cauliflower, cooked, boiled, drained, with salt): Energy 23 kcal (96 kJ), protein 1.84 g, total fat 0.45 g, carbohydrate 4.11 g per 100 g; portions used: 0.5 cup (1" pieces) 62 g; 3 flowerets 54 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 169389 (Cauliflower, green, raw): Energy 31 kcal (130 kJ), protein 2.95 g, total fat 0.3 g, carbohydrate 6.09 g per 100 g; portions used: 1 head, small (4" dia) 325 g; 1 head, medium (5-6" dia) 431 g; 1 head, large (6-7" dia) 511 g; 1 cup 64 g; 1 floweret 25 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 169391 (Cauliflower, green, cooked, with salt): Energy 32 kcal (136 kJ), protein 3.04 g, total fat 0.31 g, carbohydrate 6.28 g per 100 g; portions used: 0.5 cup (1" pieces) 62 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 169390 (Cauliflower, green, cooked, no salt added): Energy 32 kcal (134 kJ), protein 3.04 g, total fat 0.31 g, carbohydrate 6.28 g per 100 g; portions used: 0.2 head 90 g (read 28 Oct 2026).
• ICMR-NIN, Indian Food Composition Tables 2017 (IFCT 2017): rows for carrot, beet root, cabbage, cauliflower and knol-khol exist and are named, not used for the figures on this page.
• nyus.in, the NYUS landing page, read on 28 Oct 2026 for the app statements in the NYUS section and the CTA.

The per portion figures, the sums, the rounding, the comparisons and every sentence starting "Our reading" are NYUS's own arithmetic or opinion, not from USDA. The SR Legacy values and portion weights are exactly as printed on the record pages. The names in the first column are the dataset's own record names.

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