Calories in vegetables list could be a great reference for anyone on a diet or who is interested in the nutritional value of their food. I have made a list of 39 commonly used different vegetables from artichokes to zucchinis. This can be a reference for keto diets or for dietary fiber. Perhaps you would like to find a good source of potassium or vitamin D. Well it is all right here in this alphabetical vegetable list.
Each vegetable has its own nutrition chart listing the calories, fat content, cholesterol, sodium, carbohydrates, fiber, sugar, and protein. In addition to that, I’ve included vitamin A, vitamin C, calcium, iron, vitamin D, and potassium.
To keep this simple and provide kind of a balance, each nutrition information chart is based on 100 grams of raw vegetables. That is the equivalent of 3.52 ounces. So while three and a half ounces of green beans could be a serving size, three and a half ounces of romaine lettuce is probably a bit much. Since serving sizes of vegetables vary, I figured that equal weights would be the best way to compare nutrition content and calorie values.
Calories In Vegetables Nutrition Charts
An artichoke is actually the flower bud of the plant harvested before the flower blooms. You cut off the outer leaves and eat the more tender middle. Artichoke has quite a bit of fiber and carbs so it is not so keto-friendly.
This is a spicy tasting leafy green which is great for salads. It has good nutritional content and very few calories per serving.
Asparagus is a springtime treat and has good iron content. This is a great asparagus recipe.
The beet is a root vegetable that is good for digestion and is usually boiled or roasted. Be careful though, it will turn your fingers red.
Bell peppers come in a variety of colors. They are eaten raw or cooked depending on the dish. They are a good source of vitamin C.
Broccoli is in the cabbage family and is eaten raw or cooked. It’s also a good source of vitamin C and aids in digestion.
Brussels sprouts have a somewhat bitter flavor and therefore, not everyone’s favorite. They are very tasty roasted with olive oil and parmesan cheese. Here is Balsamic Roasted Brussels Sprouts with Shallots.
Cabbage is eaten raw or cooked and is high in antioxidants. It also makes some darn good sauerkraut.
Carrots are loaded with vitamin A and beta-carotene. Also eaten raw or cooked they are very good for your health.
Celery is grown worldwide and is eaten raw or cooked. It is a flavorful addition to salads and casseroles.
Chard (Swiss chard)
Chard is a leafy green and it is good eaten raw in salads or cooked in soups and stews. The stem is tough and I usually cut it off but it can be eaten when it is cooked longer.
Chickpea (Garbonzo bean)
Chickpeas are an annual bean usually cooked and put into salads or stews. And, it makes some delicious garlicky hummus.
Collard is a leafy green usually cooked to make a tasty side dish. It is high in vitamins A and C.
Sweet corn is what people eat and field corn is fed to farm animals or ground into meal or flour. It is high in carbs and therefore has more calories than other vegetables. It is eaten when cooked on the cob or after being stripped from the cob.
Cucumber has very few calories and minimal nutrients but it has a very distinct taste and is good in salads and when pickled in vinegar.
Kale is a leafy green similar to chard and collard. It can be eaten raw in salads or cooked down in stews and casseroles.
Leeks are related to garlic and onions and have an oniony flavor. They make a great addition to soups and salads.
Lettuce is a leafy green of different varieties usually eaten raw in salads. It is low in calories and high in vitamin A.
Mustard greens are eaten raw or cooked and they have a slight spiciness to them. Mustard seeds are a spice that can be left whole or ground into powder. They also make your hot dog yellow mustard.
Okra is a tropical perennial plant and the seed pods are what is known as okra. It can be eaten raw, sliced and pickled, or cooked. It is high in vitamins C and K and is a good source of fiber.
Olives are actually fruits but act much more like a vegetable. The fruit is used to make olive oil or to be added to a pizza…especially the black kind of olive. Chicken with Orzo and Kalamata Olives
Onions come in lots of varieties and add a spicy note to foods. They are eaten raw or cooked and are low in calories and nutrition but high in flavor.
Parsnips are a root vegetable much like carrots but with a spicy licorice taste. They can be eaten raw in salads or fried or roasted. They can be big in size but cut into strips for even cooking.
Peas come in different varieties and are a legume like lentils, chickpeas, and peanuts. They grow in a pod and are stripped from the pod to eat generally cooked or blanched. They are a good source of fiber.
Potatoes come in lots of varieties and are a root vegetable. They are native to the Americas and have been grown for 1000’s of years in South America. They were transported to Europe and now are the 4th most cultivated food crop in the world. They are usually boiled or fried, then turned into mashed potatoes or into French fries or tater tots.
Pumpkin is a squash with a tough skin filled with seeds and pulp. It is high in fiber and vitamin A. It is grown in the United States for Jack-O-Lanterns for Halloween or canned as a puree, ready to turn into pumpkin pie or pumpkin bars with cream cheese frosting.
Radishes come in different varieties and colors. It is mostly eaten raw and enjoyed for its spicy hot flavor. Radishes are very low in calories.
Rutabaga is a root vegetable either grown for human or farm animal consumption. It can be cooked much like a potato and then mashed or kept in cubes. It has fewer calories than potatoes and has good vitamin C content.
Spinach is a small leafy green that is high in vitamins and protein. It can be eaten raw in salads or cooked down into soups, stews, and hot dishes.
Squash is a fruit since it has seeds in it and was produced from a flower. The squash presented here is the winter squash varieties that are not like summer squash and zucchini. Butternut and acorn squash are winter squashes that have tough outer skins and ripen in the fall. They are a good source of vitamins A and C.
Sweet potatoes are another root vegetable with a uniquely sweet flavor when eaten. They are much like white potatoes in calories but they contain a lot more vitamin A. They can be baked or boiled and enhanced with honey, fresh thyme, walnuts, and feta cheese.
Tomatillos look like little green tomatoes but they have a papery shell. The shell is removed and they are blanched for a couple of minutes to soften. They are commonly used in salsa verde with onion, hot pepper, cilantro, cumin, garlic, oregano, and salt. Yum! Homemade Salsa Verde Recipe.
Tomato is another fruit derived from flowers but tasty when considered to be a vegetable. There are lots of varieties and all are low in calories and high in vitamin C. They are very versatile and are eaten raw or cooked with equal ease. Where would we be without marinara sauce?
Turnips are a cruciferous root vegetable that is best boiled or baked and used in soups and stews. It has a slightly nutty and earthy flavor when cooked. It is low in calories.
Zucchini is much like summer squash. It is fairly fast-growing and can get to be huge if you don’t tend to the plant. It can be eaten raw, but it can have a bitter taste. It is best sauteed or baked. It cooks fast and can easily be overcooked and limp textured. It will take on herbal flavors when they are presented. They are low in calories.
I hope these calories in vegetables list can help you determine the best healthy diet for yourself. Bookmark this post to keep this vegetable calorie chart easily accessible.