Food Chart : )

I realized awhile ago that the food chart was down and months later, still is. I made a copy of it for myself before it disappeared : ) thought I'd share it. the translation from the word document I had it on to this post messed the table up a bit but its still all there <: j

70-80 % of his/her diet should be greens.
20-30 % of his/her diet should be veggies.
About 10% of his/her diet can be fruits. Fruits don't really add much in the way of nutrition. They are mainly for color, moisture, and treats.


Values based on 100 Grams (approximately 3.5 oz) uncooked
Idea Calcium to Phosphorous ratio (Ca:P) is 2:1


+Good
*Goitrogens (feed occasionally)
-Oxalates (feed occasionally)
xNo value nutritionally, but ok to feed occasionally
xxDon't feed

GREENS: Water, Calcium, Protein, Iron, Phosphorus, Potassium, Ca: P
Grams: Mgs: Mgs. Mgs. Mgs: Mgs:

+Collards- 91, 145, 2.5, 0.2, 10, 169, 14.5 :1
+Turnip- 90, 190, 1.5, 1.1, 42, 296, 4.5 :1
+Dandelion- 86, 187, 2.7, 3.1, 66, 397, 2.8 :1
+Mustard- 91, 103, 2.7, 1.5, 43, 354, 2.4 :1
+Watercress- 95, 120, 2.3, 0.2, 60, 330, 2.0 :1
+Endive- 94, 52, 1.3, 0.8, 28, 314, 1.9 :1
+Alfalfa- 91, 32, 4.0, 1.0, 70, 79, 0.5 :1
+Chicory- 32, 100, 1.7, 0.9, 47, 420, 2.1 :1
+Cilantro- 92, 67, 2.1, 1.8, 48, 521, 1.4 :1
*Bok Choy - 95, 105, 1.5, 0.8, 37, 252, 2.8 :1
-Kale - 84, 135, 3.3, 1.7, 56, 447, 2.4 :1
-Parsley- 88, 138, 3.0, 6.2, 58, 554, 2.4 :1
-Spinach- 91, 99, 2.9, 2.7, 49, 558, 2.0 :1
-Swiss Chard- 93, 51, 1.8, 1.8, 46, 379, 1.1 :1
xRomaine Lettuce- 95, 33, 1.2, 1.0, 30, 247, 1.1 :1
xIceburg Lettuce- 96, 20, 0.8, 0.4, 22, 152, 0.9 :1


Vegetables: Water, Calcium, Protein, Iron, Phosphorus, Potassium, Ca: P

+Spaghetti Squash- 92, 23, 0.6, 0.3, 12, 108, 1.9 :1
+Green Beans- 90, 37, 1.8, 1.0, 38, 209, 1.0 :1
+Okra- 90, 81, 2.0, 0.8, 63, 303, 1.3 :1
+Butternut Squash- 86, 48, 1.0, 0.7, 33, 352, 1.5 :1
+Bell Pepper- 94, 10, 0.9, 0.3, 20, 175, 0.5 :1
+Acorn Squash- 88, 33, 0.8, 0.7, 36, 347, 0.9 :1
+Rutabaga- 90, 47, 1.2, 0.5, 58, 337, 0.8 :1
+Asparagus- 93, 24, 2.2, 2.1, 52, 202, 0.5 :1
+Zucchini- 93, 21, 2.7, 0.8, 93, 459, 0.2 :1
+Kohlrabi- 91, 24, 1.7, 0.4, 46, 350, 0.5 :1
*Broccoli - 89, 47, 2.8, 0.7, 66, 316, 0.7 :1
-Yucca Root - 60, 16, 1.4, 0.3, 27, 271, 0.6 :1
*Cauliflower - 91, 22, 2.0, 0.4, 44, 303, 0.5 :1
-Eggplant- 92, 9, 1.0, 0.2, 25, 230, 0.4 :1
*Brussel Sprouts - 86, 42, 3.4, 1.4, 69, 389, 0.6 :1
-Yam- 70, 17, 1.5, 0.5, 55, 816, 0.3 :1
-Carrot- 88, 33, 0.9, 0.3, 35, 320, 0.9 :1
-Parsnips- 80, 36, 1.2, 0.6, 71, 375, 0.5 :1
-Beets- 88, 16, 1.6, 0.8, 40, 325, 0.4 :1
*Cabbage - 92, 47, 1.4, 0.6, 23, 246, 2.0 :1
xMushroom-- 92, 3, 3.1, 0.5, 85, 314, 0.0 :1
xxCorn- 76, 2, 9.4, 2.7, 89, 270, 0.0 :1
xCelery - 95, 40, 0.7, 0.2, 24, 260, 1.7 :1
xCucumber- 97, 14, 0.6, 0.2, 21, 136, 0.7 :1

(As occasional treats)
Fruit: Water, Calcium, Protein, Iron, Phosphorus, Potassium, Ca:P

+Papaya- 89, 24, 0.6, 0.1, 5, 257, 4.8 :1
+Figs- 79, 35, 0.8, 0.4, 14, 232, 2.5 :1
+Prickly Pear- 88, 56, 0.7, 0.3, 24, 220, 2.3 :1
+Blackberries- 88, 29, 1.4, 0.6, 22, 162, 1.3 :1
xxKiwi- 83, 26, 1.1, 0.3, 40, 332, 0.7 :1
xRaspberry- 86, 25, 1.2, 0.7, 29, 151, 0.9 :1
xWatermelon- 91, 7, 0.6, 0.2, 11, 112, 0.6 :1
xMango- 82, 10, 0.5, 0.1, 11, 156, 0.9 :1
xApple- 87, 5, 0.3, 0.1, 11, 90, 0.5 :1
xStrawberry- 91, 16, 0.7, 0.4, 24, 153, 0.7 :1
xGrapes- 81, 10, 0.7, 0.4, 20, 191, 0.5 :1
xHoneydew- 90, 6, 0.5, 0.2, 11, 228, 0.5 :1
xCantaloupe- 90, 9, 0.8, 0.2, 15, 267, 0.6 :1
xTomato- 95, 10, 0.9, 0.3, 24, 237, 0.4 :1
xPeaches- 89, 6, 0.9, 0.3, 20, 190, 0.3 :1
xPumpkin- 92, 21, 1.0, 0.8, 44, 340, 0.5 :1
xAvocado- 79, 10, 2.0, 0.6, 40, 351, 0.3 :1
xBananas- 75, 5, 1.1, 0.3, 22, 358, 0.2 :1
xPears- 84, 9, 0.4, 0.2, 11, 119, 0.8 :1

(As occasional treats)
Misc: Water, Calcium, Protein, Iron, Phosphorus, Potassium, Ca:P

+Wheat Bread- 37, 105, 9.1, 3.3, 3.31, 201, 31.7 :1
+Pasta- 68, 1, 5.2, 1.1, 0.25, 31, 4.0 :1
+Rice- 69, 1, 7.7, 4.2, 1.46, 26, 0.7 :1
+Lentils- 70, 19, 9.0, 3.3, 3.33, 369, 5.7 :1

Types of food to never feed:
Acidic foods like oranges and pineapple.
Any kind of meat/animal protein (bugs included).


here's a link to the Green Ig Society for more options: greenigsociety.org/foodchart.htm