Alkaline Vegetables List

The alkaline vegetables list follows on from my earlier Acid-Alkaline Vegetables and Vegetable Products Food Chart. I describe the improvements in Alkaline Food Lists Explanation, which you can read now, or click into from the help links in the list below.

According to the latest advice from nutrition experts at Harvard, vegetables should form about one third of all we eat. This is measured by energy (calories), and so I list all foods in units of 100 calories. On a daily basis, you should therefore consume 600-700 calories from the vegetable list below. Please note that I have limited the initial list to vegetables included in the USDA key foods. If you need additional foods in the list, please ask at the help desk.

Energy defines the quantities in a healthy diet, but there are many factors that define quality. Ultimately, diet quality depends on your personal needs. That is why I am driving Foodary towards providing personal healthy eating plans. Prior to that, I want to go beyond basic acid-alkaline information. I have extended PRAL from earlier food charts, which measures acid/alkaline forming foods. I have added fiber, sugars, and sodium, as these are common factors that affect your health.

Alkaline Vegetables List

Alkaline Vegetables PhotoThe alkaline vegetables list is presented in order of descending alkalinity (PRAL), but you can click column headings to sort by description or any nutrient. Note that the alkaline or acid effect of food is only one aspect of a healthy diet, so please click on the links within the list for a more complete explanation. Though I give exact numbers, all natural products have seasonal, regional, and other variations. Nutrients are also affected by cooking methods. Due to those inherent variations, no food chart of this type can ever be 100% accurate. But it does not have to be. The alkaline foods lists are good for assessing total diet, identifying weaknesses, and finding healthier options.

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Alkaline Foods Table Explanation Calories Help PRAL Help Fiber Help Sugars Help Sodium Help

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Long Description 100 Kcal Serve(g) PRAL Score Fiber (g) Sugar (g) Sodium (mg)

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Spinach, raw 435 -51 10 2 343

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Spinach, cooked, boiled, drained, without salt 435 -45 10 2 304

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Chicory greens, raw 435 -36 17 3 196

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Endive, raw 588 -35 18 1 129

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Spinach, canned, regular pack, drained solids 435 -34 10 2 1,400

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Celery, raw 625 -31 10 11 500

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Parsley, raw 278 -31 9 2 156

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Lettuce, cos or romaine, raw 588 -25 12 7 47

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Turnip greens, cooked, boiled, drained, without salt 500 -25 18 3 145

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Tomato products, canned, sauce 417 -25 6 18 2,183

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Tomato juice, canned, with salt added 588 -25 2 21 1,582

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Tomatoes, red, ripe, raw, year round average 556 -23 7 15 28

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Tomato products, canned, paste, without salt added 122 -22 5 15 72

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Tomato products, canned, paste, with salt added 122 -22 5 15 963

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Lettuce, green leaf, raw 667 -21 9 5 187

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Tomatoes, red, ripe, canned, packed in tomato juice 588 -21 6 14 753

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Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt 294 -20 11 2 285

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Tomatoes, red, ripe, cooked 556 -19 4 14 61

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Cucumber, peeled, raw 833 -19 6 12 17

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Vegetable juice cocktail, canned 526 -17 3 15 889

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Pickles, cucumber, dill or kosher dill 833 -16 9 11 7,292

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Lettuce, iceberg (includes crisphead types), raw 714 -16 9 14 71

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Squash, summer, all varieties, cooked, boiled, drained, without salt 500 -16 7 13 5

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Onions, spring or scallions (includes tops and bulb), raw 313 -16 8 7 50

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Kale, cooked, boiled, drained, without salt 357 -15 7 4 82

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Tomatoes, red, ripe, canned, stewed 385 -15 4 14 850

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Peppers, sweet, green, raw 500 -15 9 12 15

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Cabbage, cooked, boiled, drained, without salt 435 -14 8 12 35

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Carrots, raw 244 -14 7 12 168

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Average Vegetables and Vegetable Products 320 -13 7 8 347

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Mushrooms, white, cooked, boiled, drained, without salt 357 -13 8 8 7

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Squash, winter, all varieties, cooked, baked, without salt 270 -12 8 9 3

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Carrot juice, canned 250 -12 2 10 165

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Carrots, cooked, boiled, drained, without salt 286 -12 9 10 166

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Broccoli, raw 294 -12 8 5 97

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Cabbage, raw 400 -11 10 13 72

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Broccoli, cooked, boiled, drained, without salt 286 -10 9 4 117

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Asparagus, cooked, boiled, drained 455 -10 9 6 64

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Mustard greens, cooked, boiled, drained, without salt 385 -9 8 5 35

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Beans, snap, green, frozen, cooked, boiled, drained without salt 357 -9 11 4 4

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Sweet potato, cooked, baked in skin, without salt 111 -9 4 7 40

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Carrots, frozen, cooked, boiled, drained, without salt 270 -9 9 11 159

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Potato, baked, flesh and skin, without salt 108 -9 2 1 11

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Potato, flesh and skin, raw 130 -8 3 1 8

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Brussels sprouts, frozen, cooked, boiled, drained, without salt 238 -7 10 5 36

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Collards, cooked, boiled, drained, without salt 303 -7 12 1 45

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Potatoes, boiled, cooked in skin, flesh, without salt 115 -7 2 1 5

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Beans, snap, green, canned, regular pack, drained solids 400 -7 10 5 984

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Potatoes, baked, flesh, without salt 108 -7 2 2 5

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Potatoes, boiled, cooked without skin, flesh, without salt 116 -6 2 1 6

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Beans, snap, green, cooked, boiled, drained, without salt 286 -6 9 4 3

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Onions, raw 250 -5 4 11 10

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Broccoli, frozen, spears, cooked, boiled, drained, without salt 357 -5 11 5 86

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Sweet potato, cooked, boiled, without skin 132 -5 3 8 36

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Catsup 89 -5 0 19 810

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Onions, cooked, boiled, drained, without salt 227 -5 3 11 7

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Potatoes, mashed, dehydrated, flakes without milk, dry form 28 -4 2 1 29

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Potatoes, hashed brown, home-prepared 38 -3 1 1 129

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Sweet potato, canned, syrup pack, solids and liquids 112 -3 3 17 33

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Potatoes, french fried, all types, salt added in processing, frozen, home-prepared, oven heated 61 -3 2 0 237

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Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt 123 -2 3 4 1

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Vegetables, mixed, frozen, cooked, boiled, drained, without salt 154 -2 7 5 54

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Foodary Imaginary Standard 100 Kcal Serving 100 -2 1 3 120

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Broccoli, frozen, chopped, cooked, boiled, drained, without salt 357 -1 11 5 39

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Potato puffs, frozen, oven-heated 52 -1 1 0 241

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Corn, sweet, yellow, cooked, boiled, drained, without salt 104 -1 3 5 1

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Corn, sweet, yellow, canned, whole kernel, drained solids 127 0 2 4 235

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Peas, green, cooked, boiled, drained, without salt 119 0 7 7 4

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Pickle relish, sweet 77 0 1 22 624

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Peas, green (includes baby and lesuer types), canned, drained solids, unprepared 147 2 7 4 401

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Peas, green, frozen, cooked, boiled, drained, without salt 128 3 7 6 92

 
 

Alkaline Vegetables List Review

As you can see, most vegetables from the key foods list, have an alkalizing effect on the body.

If you have any questions about this Alkaline Vegetables List, please join the alkaline vegetables list discussion.