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Cardoon (raw)
Vegetables

Cardoon (raw) nutrition facts

Per 1 cup, shredded · 178 g

Calories
30
2%
of a 2,000 cal day
  • Protein
    1.2g
    14% of calories
  • Carbs
    7.2g
    81% of calories
  • Fat
    0.2g
    5% of calories
Portion
  • ✓ Low calorie
  • ✓ Fat free
  • ✓ Low saturated fat
  • ✓ Cholesterol free

At a glance

One serving of Cardoon (raw) (1 cup, shredded, 178 g) has 30 calories, with 1.2 g of protein, 7.2 g of carbohydrates and 0.2 g of fat. Most of its energy comes from carbs (81% of calories). It is high in folate (b9) (30% DV), copper (46% DV) and manganese (20% DV).

Per 100 g
17cal
very low energy density
Protein per 100 cal
4g
Net carbs
4g
carbs minus fiber
Fiber
2.8g

High in

20%+ of the daily value

  • Folate (B9)30%
  • Copper46%
  • Manganese20%

Good source of

10–19% of the daily value

  • Dietary fiber10%
  • Vitamin B616%
  • Pantothenic acid12%
  • Calcium12%
  • Iron16%
  • Potassium15%

Watch

20%+ of the daily value

Nothing notable

Vitamins & minerals

Amounts for 1 cup, shredded (178 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A0 μg
0%
Vitamin C4 mg
4%
Vitamin D0 μg
0%
Thiamine0 mg
3%
Riboflavin (B2)0.1 mg
4%
Niacin1 mg
3%
Vitamin B60.2 mg
16%
Folate (B9)121 μg
30%
Vitamin B120 μg
0%
Pantothenic acid1 mg
12%

Minerals

NutrientAmount% Daily Value
Calcium125 mg
12%
Iron1 mg
16%
Potassium712 mg
15%
Magnesium75 mg
18%
Phosphorus41 mg
6%
Zinc0.3 mg
3%
Copper0.4 mg
46%
Manganese0.5 mg
20%
Selenium0.4 μg
1%
Full breakdown · 5 more nutrients
NutrientAmount% Daily Value
Monounsaturated fats0 g—
Polyunsaturated fats0.1 g—
Retinol0 μg—
Total omega 30 g—
Total omega 60 g—

How it compares

Calories per 100 g, so different serving sizes compare fairly.

Similar foods

Burning 30 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 6min
    Walking (3.5 mph)
  • 4min
    Cycling (moderate)
  • 3min
    Running (6 mph)
  • 4min
    Swimming laps

Common questions

How many calories are in Cardoon (raw)?

One serving of Cardoon (raw) (1 cup, shredded) has 30 calories, which works out to 17 calories per 100 g. That is about 1.5% of a 2,000-calorie day.

Is Cardoon (raw) high in protein?

Not especially. It has 1.2 g of protein per serving, and protein supplies 14% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Cardoon (raw) keto-friendly?

It is hard to fit into a strict keto diet. One serving has 4 g of net carbs and 81% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Cardoon (raw)?

303 mg per serving.

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