Vegetables Calories

No doubt about it, vegetables should be a regular part of everyone’s diet. One glance at this calorie chart, and it’s easy to see why. A large portion of vegetables won’t contain very many calories, and yet it will include a wonderful dose of vitamins, minerals, and other nutrients. Vegetables contain a mix of carbohydrates along with smaller amounts of healthy fats and protein. They can also be one of the most valuable sources of dietary fiber; that’s one reason why artichokes, starchy veggies like potatoes, and leafy greens like kale have high nutritional value. Superfoods even have an entire day’s worth of necessary nutrients. Broccoli packs over twice as much vitamin C as is recommended for daily intake, and believe it or not one medium-sized sweet potato has over 500% the amount of vitamin A needed. Those following a vegetarian or vegan diet should be sure to consume plenty of spinach; there are 3 grams of protein per half cup. What better way is there to add protein to a fresh vegetable salad without racking up the calories? Since fresh fruits are not sold with nutrition facts, the information below will help you decide which veggies fit best into your healthy eating plan.

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FoodServingServingServingCaloriesKilojoule
Artichoke100g1 artichoke (128 g)1 oz. (28 g)47 cal197 kJ
Arugula100g1 leaf (2 g)1 oz. (28 g)25 cal105 kJ
Asparagus100g1 spear (12 g)1 oz. (28 g)20 cal84 kJ
Aubergine100g1 aubergine (458 g)1 oz. (28 g)25 cal105 kJ
Beetroot100g1 beet (82 g)1 oz. (28 g)43 cal181 kJ
Bell Pepper100g1 pepper (73 g)1 oz. (28 g)20 cal84 kJ
Black Olives100g1 olive (2.7 g)1 oz. (28 g)115 cal483 kJ
Broccoli100g1 bunch (608 g)1 oz. (28 g)34 cal143 kJ
Brussels Sprouts100g1 sprout (19 g)1 oz. (28 g)43 cal181 kJ
Cabbage100g1 head (908 g)1 oz. (28 g)25 cal105 kJ
Capsicum100g1 pepper (45 g)1 oz. (28 g)27 cal113 kJ
Carrot100g1 carrot (61 g)1 oz. (28 g)41 cal172 kJ
Cauliflower100g1 floweret (13 g)1 oz. (28 g)25 cal105 kJ
Celery100g1 stalk (40 g)1 oz. (28 g)16 cal67 kJ
Chard100g1 leaf (48 g)1 oz. (28 g)19 cal80 kJ
Cherry Tomato100g1 cherry tomato (20 g)1 oz. (28 g)100 cal420 kJ
Chicory100g1 head (53 g)1 oz. (28 g)72 cal302 kJ
Chinese Cabbage100g1 head (840 g)1 oz. (28 g)16 cal67 kJ
Chives100g1 tbsp, chopped (3 g)1 oz. (28 g)30 cal126 kJ
Collard Greens100g1 cup, raw (36 g)1 oz. (28 g)32 cal134 kJ
Corn100g1 cup (154 g)1 oz. (28 g)365 cal1533 kJ
Courgette100g1 courgette (196 g)1 oz. (28 g)17 cal71 kJ
Creamed Spinach100g1 cup (200 g)1 oz. (28 g)74 cal311 kJ
Cucumber100g1 cucumber (410 g)1 oz. (28 g)16 cal67 kJ
Eggplant100g1 eggplant (458 g)1 oz. (28 g)25 cal105 kJ
Endive100g1 head (513 g)1 oz. (28 g)17 cal71 kJ
Fennel100g1 bulb (234 g)1 oz. (28 g)31 cal130 kJ
Garlic100g1 clove (3 g)1 oz. (28 g)149 cal626 kJ
Gherkin100g1 gherkin (65 g)1 oz. (28 g)14 cal59 kJ
Gourd100g1 gourd (771 g)1 oz. (28 g)14 cal59 kJ
Green Beans100g1 cup (110 g)1 oz. (28 g)31 cal130 kJ
Green Olives100g1 olive (2.7 g)1 oz. (28 g)115 cal483 kJ
Green Onion100g1 green onion (15 g)1 oz. (28 g)32 cal134 kJ
Horseradish100g1 tbsp (15 g)1 oz. (28 g)48 cal202 kJ
Kale100g1 cup, chopped (67 g)1 oz. (28 g)49 cal206 kJ
Kohlrabi100g1 kohlrabi (400 g)1 oz. (28 g)27 cal113 kJ
Kumara100g1 kumara (130 g)1 oz. (28 g)86 cal361 kJ
Leek100g1 leek (89 g)1 oz. (28 g)61 cal256 kJ
Lettuce100g1 head (600 g)1 oz. (28 g)15 cal63 kJ
Mushrooms100g1 mushroom (5.4 g)1 oz. (28 g)22 cal92 kJ
Mustard Greens100g1 cup, chopped (56 g)1 oz. (28 g)27 cal113 kJ
Nori100g1 sheet (2.6 g)1 oz. (28 g)35 cal147 kJ
Okra100g1 pod (12 g)1 oz. (28 g)33 cal139 kJ
Olives100g1 olive (2.7 g)1 oz. (28 g)115 cal483 kJ
Onion100g1 onion (85 g)1 oz. (28 g)40 cal168 kJ
Parsnips100g1 parsnip (170 g)1 oz. (28 g)75 cal315 kJ
Peas100g1 cup (98 g)1 oz. (28 g)81 cal340 kJ
Pepper100g1 pepper (75 g)1 oz. (28 g)27 cal113 kJ
Potato100g1 potato (213 g)1 oz. (28 g)77 cal323 kJ
Pumpkin100g1 pumpkin (196 g)1 oz. (28 g)26 cal109 kJ
Radishes100g1 radish (4.5 g)1 oz. (28 g)16 cal67 kJ
Red Cabbage100g1 leaf (22 g)1 oz. (28 g)31 cal130 kJ
Rutabaga100g1 rutabaga (386 g)1 oz. (28 g)38 cal160 kJ
Shallots100g1 shallot (25 g)1 oz. (28 g)72 cal302 kJ
Spinach100g1 bunch (340 g)1 oz. (28 g)23 cal97 kJ
Squash100g1 squash (196 g)1 oz. (28 g)45 cal189 kJ
Sweet Potato100g1 potato (130 g)1 oz. (28 g)86 cal361 kJ
Tomato100g1 tomato (111 g)1 oz. (28 g)18 cal76 kJ
Turnip Greens100g1 turnip green (170 g)1 oz. (28 g)20 cal84 kJ
Turnips100g1 turnip (122 g)1 oz. (28 g)28 cal118 kJ
Wasabi100g1 root (169 g)1 oz. (28 g)109 cal458 kJ
Winter Squash100g1 squash (431 g)1 oz. (28 g)34 cal143 kJ
Zucchini100g1 zucchini (196 g)1 oz. (28 g)17 cal71 kJ

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Potato Products

Potatoes are a starchy root vegetable with calories mostly from simple carbohydrates.