Calories in Popular Vegetables

Vegetables are our body's building blocks. Without them, we would, literally, die. That's why in today's day and age, it is essential to get enough vegetables and therefore nutrients and minerals into the body. They are low in calories and are nutrient rich. Despite some people's aversion to greens, they are indeed delicious to eat. Potato gratins, salads, and vegetable stews give the body good fuel.

Something to note though; vegetable calories decrease after boiling or cooking compared to their raw state. This is because, more water is absorbed into each vegetable during boiling, and this increases the total weight and lowers the caloric density.

Vegetable (per 100 grams cooked)CaloriesCarbs (grams)Water content (%)
Aspargus261,590
Aubergine15290
Beetroot38982
Broccoli32190
1 average broccoli floret (11g)3--
Brussels spourts403,5g87
Cabbage average242,493
Carrot32590
Cauliflower32291
Celery8195
Chicory10390
Courgette20293
Cucumber10197
Fennel131,595
Gherkins152,593
Gourd12190
Leek222,592
Lettuce (average)131,595
Marrow101,695
Mushroom150,593
Okra302,588
Onion35392
One average red onion (150g)492,390
Onion spring23288
Parsnip601078
Peppers red average18590
Potatoes861977
pumpkin12295
Radish13290
Spinach23192
Average sprout (10g)4-88
Sprouts43488
Swede22296
Sweet corn241240
Tomatoes182,293
Tomatoes cherry170,590
Turnip21290
Watercress210,590
Yam1103065

The calorie content of different, common vegetables are listed in the table above. They have been calculated per 100 grams cooked weight. Due to the way vegetables are prepared the portion sizes can vary enormously between individuals.

To measure calories of vegetable per portion simply estimate weight of cooked vegetables then find the value below and multiply it by your portion weight in percentage. Learn more on how to count vegetable calories.

Most fruits and vegetables are alkaline-forming, which helps to retain bone density, while most are also rich in vitamin C, which helps with the absorption of important menopause, minerals, calcium and magnesium.

Vegetables are high in fiber, low in fat and often a good source of vitamins and minerals. The vitamins can be important for health, vitality and even anti-aging. Carrots are an excellent source of vitamin A and Brussels sprouts are an excellent source of vitamin C, both vitamins are anti-oxidants and help "clear up" circulating free radicals in the blood. Excess free radicals have been shown to speed up aging as they attack cells.

Vegetable Facts:

If you chew gum while peeling Onions it should stop you crying!

Potatoes contain no fat at all, and the thicker the chip, the less fat it absorbs during cooking!

Some believe calories in many vegetables are negative calories!


One Response to Calories in Popular Vegetables

  1. Susanna R. Garza says:

    I'm looking for adiet plan that is 1,500.00. I like cantalopes, pineapples, bananas and peaches. I know they are high in sugar. I like all kinds of vegtables but I love carrots the very best.
    I can use 3 lbs of meats per meal.
    Can you help me design a diet plan? Or direrct me towards a plan with receipes.

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