The document lists various vegetables and their total carbohydrate, fiber, and net carbohydrate content per 100 grams. It shows that vegetables contain varying amounts of carbohydrates, from under 1 gram to over 38 grams per 100 grams. The fiber content also varies widely between vegetables, with some like garlic containing over 2 grams of fiber per 100 grams, while others like watercress contain just 0.5 grams. Subtracting the fiber from the total carbohydrates gives the net carbohydrate amount, which is a measure of the impact of the food on blood sugar levels.

1. Vegetable (Per 100g)/3.5 oz) Total Carbs (g) Fiber (g) Net Carbs (g)
Watercress 1.29 0.5 0.79
Alfalfa seeds, sprouted 2.1 1.9 0.2
Cabbage, chinese (pak-choi) 2.18 1 1.18
Lettuce, butterhead (includes boston and bibb
types)
2.23 1.1 1.13
Lettuce, red leaf 2.26 0.9 1.36
Pumpkin leaves 2.33 0 2.33
Seaweed, spirulina 2.42 0.4 2.02
Radishes, white icicle 2.63 1.4 1.23
Broccoli raab 2.85 2.7 0.15
Lettuce, green leaf 2.87 1.3 1.57
Celery 2.97 1.6 1.37
Lettuce, iceberg (includes crisphead types) 2.97 1.2 1.77
Waxgourd, (chinese preserving melon) 3 2.9 0.1
Squash, summer, zucchini, includes skin 3.11 1 2.11
Cabbage, chinese (pe-tsai) 3.23 1.2 2.03
White mushrooms 3.26 1 2.26
Balsam-pear (bitter gourd), leafy tips 3.29 0 3.29
Lettuce, cos or romaine 3.29 2.1 1.19
Nopales 3.33 2.2 1.13
Endive 3.35 3.1 0.25
Gourd, white-flowered (calabash) 3.39 0.5 2.89
Purslane 3.39 0 3.39
Radishes 3.4 1.6 1.8
Radish seeds, sprouted 3.6 0 3.6
Butterbur, (fuki) 3.61 0 3.61
Cucumber, with peel 3.63 0.5 3.13
Spinach 3.63 2.2 1.43
Arugula 3.65 1.6 2.05
Celtuce 3.65 1.7 1.95
Coriander (cilantro) leaves 3.67 2.8 0.87
Chard, swiss 3.74 1.6 2.14
Squash, summer, scallop 3.84 1.2 2.64
Portabella mushrooms 3.87 1.3 2.57
Asparagus 3.88 2.1 1.78
Squash, summer, crookneck and straightneck 3.88 1 2.88
Tomatoes, red, ripe, year round average 3.89 1.2 2.69
Chicory, witloof 4 3.1 0.9
Amaranth leaves 4.02 0 4.02
Cardoon 4.07 1.6 2.47
Beans, kidney, mature seeds, sprouted 4.1 0 4.1

2. Radishes, oriental 4.1 1.6 2.5
Mushrooms, brown, italian, or crimini 4.3 0.6 3.7
Beet greens 4.33 3.7 0.63
Chives 4.35 2.5 1.85
Radicchio 4.48 0.9 3.58
Chayote, fruit 4.51 1.7 2.81
Peppers, sweet, green 4.64 1.7 2.94
Mustard greens 4.67 3.2 1.47
Chicory greens 4.7 4 0.7
Cauliflower 4.97 2 2.97
Morel mushrooms 5.1 2.8 2.3
Bamboo shoots 5.2 2.2 3
Pepper, banana 5.35 3.4 1.95
Collards 5.42 4 1.42
Cress, garden 5.5 1.1 4.4
Fiddlehead ferns 5.54 0 5.54
Cabbage 5.8 2.5 3.3
Tomatillos 5.84 1.9 3.94
Eggplant 5.88 3 2.88
Mung beans, mature seeds, sprouted 5.94 1.8 4.14
Peppers, sweet, red 6.03 2.1 3.93
Oyster mushrooms 6.09 2.3 3.79
Cabbage, savoy 6.1 3.1 3
Kohlrabi 6.2 3.6 2.6
Peppers, sweet, yellow 6.32 0.9 5.42
Turnips 6.43 1.8 4.63
Peppers, jalapeno 6.5 2.8 3.7
Pumpkin 6.5 0.5 6
Broccoli 6.64 2.6 4.04
Peppers, serrano 6.7 3.7 3
Sesbania flower 6.73 0 6.73
Shiitake mushrooms 6.79 2.5 4.29
Chanterelle mushrooms 6.86 3.8 3.06
Squash, winter, spaghetti 6.91 1.5 5.41
Beans, snap, green 6.97 2.7 4.27
Maitake mushrooms 6.97 2.7 4.27
Turnip greens 7.13 3.2 3.93
Fennel, bulb 7.3 3.1 4.2
Onions, spring or scallions (includes tops and bulb) 7.34 2.6 4.74
Cabbage, red 7.37 2.1 5.27
Epazote 7.44 3.8 3.64

3. Okra 7.45 3.2 4.25
Onions, sweet 7.55 0.9 6.65
Enoki mushrooms 7.81 2.7 5.11
Carrots, baby 8.24 2.9 5.34
Yardlong bean 8.35 0 8.35
Rutabagas 8.62 2.3 6.32
Squash, winter, hubbard 8.7 3.9 4.8
Kale 8.75 3.6 5.15
Peppers, hot chili, red 8.81 1.5 7.31
Sweet potato leaves 8.82 5.3 3.52
Yambean (jicama) 8.82 4.9 3.92
Seaweed, wakame 9.14 0.5 8.64
Hyacinth-beans, immature seeds 9.19 3.3 5.89
Celeriac 9.2 1.8 7.4
Dandelion greens 9.2 3.5 5.7
Onions 9.34 1.7 7.64
Beets 9.56 2.8 6.76
Seaweed, kelp 9.57 1.3 8.27
Soybeans, mature seeds, sprouted 9.57 1.1 8.47
Carrots 9.58 2.8 6.78
Squash, winter, acorn 10.42 1.5 8.92
Artichokes, (globe or french) 10.51 5.4 5.11
Soybeans, green 11.05 4.2 6.85
Beans, pinto, mature seeds, sprouted 11.6 0 11.6
Squash, winter, butternut 11.69 2 9.69
Broadbeans, immature seeds 11.7 4.2 7.5
Beans, navy, mature seeds, sprouted 13.05 0 13.05
Arrowroot 13.39 1.3 12.09
Leeks, (bulb and lower leaf-portion) 14.15 1.8 12.35
Peas, green 14.45 5.1 9.35
Potatoes, white, flesh and skin 15.71 2.4 13.31
Potatoes, red, flesh and skin 15.9 1.7 14.2
Mountain yam, hawaii 16.3 2.5 13.8
Shallots 16.8 3.2 13.6
Lotus root 17.23 4.9 12.33
Grape leaves 17.31 11 6.31
Burdock root 17.34 3.3 14.04
Jerusalem-artichokes 17.44 1.6 15.84
Beans, fava, in pod 17.63 7.5 10.13
Ginger root 17.77 2 15.77
Parsnips 17.99 4.9 13.09
Potatoes, russet, flesh and skin 18.07 1.3 16.77

4. Salsify, (vegetable oyster) 18.6 3.3 15.3
Corn, sweet, yellow 18.7 2 16.7
Cowpeas (blackeyes), immature seeds 18.83 5 13.83
Corn, sweet, white 19.02 2.7 16.32
Fireweed, leaves 19.22 10.6 8.62
Succotash, (corn and limas) 19.59 3.8 15.79
Lima beans, immature seeds 20.17 4.9 15.27
Arrowhead 20.23 0 20.23
Lentils, sprouted 22.14 0 22.14
Wasabi, root 23.54 7.8 15.74
Yautia (tannier) 23.63 1.5 22.13
Pigeonpeas, immature seeds 23.88 5.1 18.78
Waterchestnuts, chinese, (matai) 23.94 3 20.94
Lemon grass (citronella) 25.31 0 25.31
Palm hearts 25.61 1.5 24.11
Taro 26.46 4.1 22.36
Yam 27.88 4.1 23.78
Winged bean tuber 28.1 0 28.1
Garlic 33.06 2.1 30.96
Cassava 38.06 1.8 36.26