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Old 09-04-2012, 09:36 PM
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Lightbulb High-calorie gardening



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In planning next year's garden, I decided to investigate how many calories are in the fruits and veggies I grow. If it ever reaches the point where our garden becomes the family's main source of food, I'll want to have high calorie plants. If I start growing them now, I'll be able to get some practice with them, find out what works and what doesn't, and save some seeds.

The following calorie info comes from nutritiondata.self.com, and is for 100 grams of raw food.

I also included fat content info for some plants that are good fat sources. (These are just plants that grow well in my area.)

Nuts and beans came out on top, which I expected. What I didn't expect was for this year's bumper crop of tomatoes and summer squash to be soooo looow on the list!

Hopefully this isn't a redundant post.

Pecans: 691 Calories, 72 g Fat, 9 g Protein, 10 g Fiber, 14% Iron, 7% Calcium, 2% Vitamin C, 1% Vitamin A
English walnuts: 654 Calories, 65 g Fat, 15 g Protein, 7 g Fiber, 16% Iron, 10% Calcium, 2% Vitamin C
Hazelnuts: 628 Calories, 61 g Fat, 15 g Protein, 10 g Fiber, 26% Iron, 11% Calcium, 11% Vitamin C
Black walnuts: 618 Calories, 59 g Fat, 24 g Protein, 7 g Fiber, 17% Iron, 6% Calcium, 3% Vitamin C, 1% Vitamin A
Sunflower seeds (kernels, dry roasted): 582 Calories, 50 g Fat, 19 g Protein, 11 g Fiber, 21% Iron, 7% Calcium, 2% Vitamin C
Almonds: 575 Calories, 49 g Fat, 21 g Protein, 12 g Fiber, 21% Iron, 26% Calcium
Sesame seeds: 565 Calories, 48 g Fat, 17 g Protein, 14 g Fiber, 82% Iron, 99% Calcium
Pumpkin and squash seeds (kernels, dry roasted): 522 Calories, 42 g Fat, 33 g Protein, 4 g Fiber, 83% Iron, 4% Calcium, 3% Vitamin C, 8% Vitamin A
Soybeans (mature): 446 Calories, 20 g Fat, 36 g Protein, 87% Iron, 28% calcium, 10% Vitamin C
Pinto beans: 347 Calories, 1 g Fat, 21 g Protein, 15 g Fiber, 28% Iron, 11% Calcium, 11% Vitamin C
Black beans: 341 Calories, 1 g Fat,22 g Protein, 15 g Fiber, 28% Iron, 12% Calcium
Navy beans: 337 Calories, 1 g Fat, 22 g Protein, 24 g Fiber, 31% Iron, 15% Calcium
Cranberry (Roman) beans: 335 Calories, 1 g Fat, 23 g Protein, 25 g Fiber, 28% Iron, 13% Calcium
Kidney beans: 333 Calories, 1 g Fat, 24 g Protein, 25 g Fiber, 46% Iron, 14% Calcium, 8% Vitamin C
California avocado: 167 Calories, 15 g Fat, 2 g Protein, 7 g Fiber, 3% Iron, 1% Calcium 15% Vitamin C, 3% Vitamin A
Garlic: 149 Calories, 6 g Protein, 2 g Fiber, 9% Iron, 18% Calcium, 52% Vitamin A
Soybeans (green): 147 Calories, 7 g Fat, 13 g Protein, 4 g Fiber, 20% Iron, 20% Calcium, 48% Vitamin C, 4% Vitamin A
Florida avocado: 120 Calories, 10 g Fat, 2 g Protein, 6 g Fiber, 1% Iron, 1% Calcium 29% Vitamin C, 3% Vitamin A
Sweet potato: 86 Calories, 2 g Protein, 3 g Fiber, 3% Iron, 3% Calcium, 4% Vitamin C, 284% Vitamin A
Corn: 86 Calories, 1 g Fat, 3 g Protein, 3 g Fiber, 3% Iron, 11% Vitamin C, 4% Vitamin A
Green peas: 81 Calories, 5 g Protein, 5 g Fiber, 8% Iron, 2% Calcium, 67% Vitamin C, 15% Vitamin A
Potato: 77 Calories, 2 g Protein, 2 g Fiber, 4% Iron, 1% Calcium, 33% Vitamin C
Parsnips: 75 Calories, 1 g Protein, 5 g Fiber, 3% Iron, 4% Calcium, 28% Vitamin C
Figs: 74 Calories, 1 g Protein, 3 g Fiber, 2% Iron, 4% Calcium, 3% Vitamin C, 3% Vitamin A
Jerusalem artichokes: 73 Calories, 2 g Protein, 2 g Fiber, 19% Iron, 1% Calcium, 7% Vitamin C
Shallots: 72 Calories, 3 g Protein, 7% Iron, 4% Calcium, 13% Vitamin C, 24% Vitamin A
Grapes (slip-skin): 67 Calories, 1 g Protein, 1 g Fiber, 2% Iron, 1% Calcium, 7% Vitamin C, 2% Vitamin A
Leeks: 61 Calories, 1 g Protein, 2 g Fiber, 12% Iron, 6% Calcium, 20% Vitamin C, 33% Vitamin A
Pears: 58 Calories, 3 g Fiber, 1% Iron, 1% Calcium, 7% Vitamin C
Blueberries: 57 Calories, 1 g Protein, 2 g Fiber, 2% Iron, 1% Calcium, 16% Vitamin C, 1% Vitamin A
Apples: 52 Calories, 2 g Fiber, 1% Iron, 1% Calcium, 8% Vitamin C, 1% Vitamin A
Raspberries: 52 Calories, 1 g Fat, 1 g Protein, 6 g Fiber, 4% Iron, 2% Calcium, 44% Vitamin C, 1% Vitamin A
Kale: 50 Calories, 1 g Fat, 3 g Protein, 2 g Fiber, 9% Iron, 14% Calcium, 200% Vitamin C, 308% Vitamin A
Butternut squash: 45 Calories, 1 g Protein, 2 g Fiber, 4% Iron, 5% Calcium, 35% Vitamin C, 213% Vitamin A
Blackberries: 43 Calories, 1 g Protein, 5 g Fiber, 3% Iron, 3% Calcium, 35% Vitamin C, 4% Vitamin A
Brussels sprouts: 43 Calories, 3 g Protein, 4 g Fiber, 8% Iron, 4% Calcium, 142% Vitamin C, 15% Vitamin A
Beets: 43 Calories, 2 g Protein, 3 g Fiber, 4% Iron, 2% Calcium, 8% Vitamin C, 1% Vitamin A
Carrots: 41 Calories, 1 g Protein, 3 g Fiber, 2% Iron, 3% Calcium, 10% Vitamin C, 334% Vitamin A
Acorn squash: 40 Calories, 1 g Protein, 1 g Fiber, 4% Iron, 3% Calcium, 18% Vitamin C, 7% Vitamin A
Hubbard squash: 40 Calories, 2 g Protein, 2% Iron, 1% Calcium, 18% Vitamin C, 27% Vitamin A
Onion: 40 Calories, 1 g Protein, 2 g Fiber, 1% Iron, 2% Calcium, 12% Vitamin C
Peaches: 39 Calories, 1 g Protein, 1 g Fiber, 1% Iron, 1% Calcium, 11% Vitamin C, 7% Vitamin A
Jicama: 38 Calories, 1 g Protein, 5 g Fiber, 3% Iron, 1% Calcium, 34% Vitamin C
Honeydew melon: 36 Calories, 1 g Protein, 1 g Fiber, 1% Iron, 1% Calcium, 30% Vitamin C, 1% Vitamin A
Rutabagas: 36 Calories, 1 g Protein, 3 g Fiber, 3% Iron, 5% Calcium, 42% Vitamin C
Cantaloupe melon: 34 Calories, 1 g Protein, 1 g Fiber, 1% Iron, 1% Calcium, 61% Vitamin C, 68% Vitamin A
Broccoli: 34 Calories, 3 g Protein, 3 g Fiber, 4% Iron, 5% Calcium, 149% Vitamin C, 12% Vitamin A
Strawberries: 32 Calories, 1 g Protein, 2 g Fiber, 2% Iron, 2% Calcium, 98% Vitamin C
Serrano pepper: 32 Calories, 2 g Protein, 4 g Fiber, 5% Iron, 1% Calcium, 75% Vitamin C, 19% Vitamin A
Turnip greens: 32 Calories, 1 g Protein, 3 g Fiber, 6% Iron, 19% Calcium, 100% Vitamin C, 232% Vitamin A
Spaghetti squash: 31 Calories, 1 g Fat, 1 g Protein, 2% Iron, 2% Calcium, 4% Vitamin C, 1% Vitamin A
Green beans: 31 Calories, 2 g Protein, 3 g Fiber, 6% Iron, 4% Calcium, 27% Vitamin C, 14% Vitamin A
Okra: 31 Calories, 2 g Protein, 3 g Protein, 4% Iron, 8% Calcium, 35% Vitamin C, 7% Vitamin A
Sweet red peppers: 31 Calories, 1 g Protein, 2 g Fiber, 2% Iron, 1% Calcium, 213% Vitamin C, 63% Vitamin A
Watermelon: 30 Calories, 1 g Protein, 1% Iron, 1% Calcium, 13% Vitamin C, 11% Vitamin A
Collards: 30 Calories, 2 g Protein, 4 g Fiber, 1% Iron, 14% Calcium, 59% Vitamin C, 133% Vitamin A
Turnip roots: 28 Calories, 1 g Protein, 2 g Fiber, 2% Iron, 3% Calcium, 35% Vitamin C
Banana pepper: 27 Calories, 2 g Protein, 3 g Fiber, 3% Iron, 1% Calcium, 138% Vitamin C, 7% Vitamin A
Sweet yellow pepper: 27 Calories, 1 g Protein, 1 g Fiber, 3% Iron, 1% Calcium, 306% Vitamin C, 4% Vitamin A
Cabbage: 25 Calories, 1 g Protein, 3 g Fiber, 3% Iron, 4% Calcium, 61% Vitamin C, 2% Vitamin A
Cauliflower: 25 Calories, 2 g Protein, 3 g Fiber, 2% Iron, 2% Calcium, 77% Vitamin C
Spinach: 23 Calories, 3 g Protein, 2 g Fiber, 15% Iron, 10% Calcium, 47% Vitamin C, 188% Vitamin A
Rhubarb: 21 Calories, 1 g Protein, 2 g Fiber, 1% Iron, 9% Calcium, 13% Vitamin C, 2% Vitamin A
Asparagus: 20 Calories 2 g Protein, 2 g Fiber, 12% Iron, 2% Calcium, 9% Vitamin C, 15% Vitamin A
Sweet green pepper: 20 Calories, 1 g Protein, 2 g Fiber, 2% Iron, 1% Calcium, 134% Vitamin C, 7% Vitamin A
Swiss chard: 19 Calories, 2 g Protein, 2 g Fiber, 10% Iron, 5% Calcium, 50% Vitamin C, 122% Vitamin A
Tomatoes: 18 Calories, 1 g Protein, 1 g Fiber, 1% Iron, 1% Calcium, 21% Vitamin C, 17% Vitamin A
Summer squash: 16 Calories, 1 g Protein, 1 g Fiber, 2% Iron, 1% Calcium, 28% Vitamin C, 4% Vitamin A
Radish: 16 Calories, 1 g Protein, 2 g Fiber, 2% Iron, 2% Calcium, 25% Vitamin C

Last edited by EchoBoomer; 09-05-2012 at 01:57 PM.. Reason: added
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