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
The 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.