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.
| Food | Serving | Serving | Serving | Calories | Kilojoule |
| Artichoke | 100g | 1 artichoke (128 g) | 1 oz. (28 g) | 47 cal | 197 kJ |
| Arugula | 100g | 1 leaf (2 g) | 1 oz. (28 g) | 25 cal | 105 kJ |
| Asparagus | 100g | 1 spear (12 g) | 1 oz. (28 g) | 20 cal | 84 kJ |
| Aubergine | 100g | 1 aubergine (458 g) | 1 oz. (28 g) | 25 cal | 105 kJ |
| Beetroot | 100g | 1 beet (82 g) | 1 oz. (28 g) | 43 cal | 181 kJ |
| Bell Pepper | 100g | 1 pepper (73 g) | 1 oz. (28 g) | 20 cal | 84 kJ |
| Black Olives | 100g | 1 olive (2.7 g) | 1 oz. (28 g) | 115 cal | 483 kJ |
| Broccoli | 100g | 1 bunch (608 g) | 1 oz. (28 g) | 34 cal | 143 kJ |
| Brussels Sprouts | 100g | 1 sprout (19 g) | 1 oz. (28 g) | 43 cal | 181 kJ |
| Cabbage | 100g | 1 head (908 g) | 1 oz. (28 g) | 25 cal | 105 kJ |
| Capsicum | 100g | 1 pepper (45 g) | 1 oz. (28 g) | 27 cal | 113 kJ |
| Carrot | 100g | 1 carrot (61 g) | 1 oz. (28 g) | 41 cal | 172 kJ |
| Cauliflower | 100g | 1 floweret (13 g) | 1 oz. (28 g) | 25 cal | 105 kJ |
| Celery | 100g | 1 stalk (40 g) | 1 oz. (28 g) | 16 cal | 67 kJ |
| Chard | 100g | 1 leaf (48 g) | 1 oz. (28 g) | 19 cal | 80 kJ |
| Cherry Tomato | 100g | 1 cherry tomato (20 g) | 1 oz. (28 g) | 100 cal | 420 kJ |
| Chicory | 100g | 1 head (53 g) | 1 oz. (28 g) | 72 cal | 302 kJ |
| Chinese Cabbage | 100g | 1 head (840 g) | 1 oz. (28 g) | 16 cal | 67 kJ |
| Chives | 100g | 1 tbsp, chopped (3 g) | 1 oz. (28 g) | 30 cal | 126 kJ |
| Collard Greens | 100g | 1 cup, raw (36 g) | 1 oz. (28 g) | 32 cal | 134 kJ |
| Corn | 100g | 1 cup (154 g) | 1 oz. (28 g) | 365 cal | 1533 kJ |
| Courgette | 100g | 1 courgette (196 g) | 1 oz. (28 g) | 17 cal | 71 kJ |
| Creamed Spinach | 100g | 1 cup (200 g) | 1 oz. (28 g) | 74 cal | 311 kJ |
| Cucumber | 100g | 1 cucumber (410 g) | 1 oz. (28 g) | 16 cal | 67 kJ |
| Eggplant | 100g | 1 eggplant (458 g) | 1 oz. (28 g) | 25 cal | 105 kJ |
| Endive | 100g | 1 head (513 g) | 1 oz. (28 g) | 17 cal | 71 kJ |
| Fennel | 100g | 1 bulb (234 g) | 1 oz. (28 g) | 31 cal | 130 kJ |
| Garlic | 100g | 1 clove (3 g) | 1 oz. (28 g) | 149 cal | 626 kJ |
| Gherkin | 100g | 1 gherkin (65 g) | 1 oz. (28 g) | 14 cal | 59 kJ |
| Gourd | 100g | 1 gourd (771 g) | 1 oz. (28 g) | 14 cal | 59 kJ |
| Green Beans | 100g | 1 cup (110 g) | 1 oz. (28 g) | 31 cal | 130 kJ |
| Green Olives | 100g | 1 olive (2.7 g) | 1 oz. (28 g) | 115 cal | 483 kJ |
| Green Onion | 100g | 1 green onion (15 g) | 1 oz. (28 g) | 32 cal | 134 kJ |
| Horseradish | 100g | 1 tbsp (15 g) | 1 oz. (28 g) | 48 cal | 202 kJ |
| Kale | 100g | 1 cup, chopped (67 g) | 1 oz. (28 g) | 49 cal | 206 kJ |
| Kohlrabi | 100g | 1 kohlrabi (400 g) | 1 oz. (28 g) | 27 cal | 113 kJ |
| Kumara | 100g | 1 kumara (130 g) | 1 oz. (28 g) | 86 cal | 361 kJ |
| Leek | 100g | 1 leek (89 g) | 1 oz. (28 g) | 61 cal | 256 kJ |
| Lettuce | 100g | 1 head (600 g) | 1 oz. (28 g) | 15 cal | 63 kJ |
| Mushrooms | 100g | 1 mushroom (5.4 g) | 1 oz. (28 g) | 22 cal | 92 kJ |
| Mustard Greens | 100g | 1 cup, chopped (56 g) | 1 oz. (28 g) | 27 cal | 113 kJ |
| Nori | 100g | 1 sheet (2.6 g) | 1 oz. (28 g) | 35 cal | 147 kJ |
| Okra | 100g | 1 pod (12 g) | 1 oz. (28 g) | 33 cal | 139 kJ |
| Olives | 100g | 1 olive (2.7 g) | 1 oz. (28 g) | 115 cal | 483 kJ |
| Onion | 100g | 1 onion (85 g) | 1 oz. (28 g) | 40 cal | 168 kJ |
| Parsnips | 100g | 1 parsnip (170 g) | 1 oz. (28 g) | 75 cal | 315 kJ |
| Peas | 100g | 1 cup (98 g) | 1 oz. (28 g) | 81 cal | 340 kJ |
| Pepper | 100g | 1 pepper (75 g) | 1 oz. (28 g) | 27 cal | 113 kJ |
| Potato | 100g | 1 potato (213 g) | 1 oz. (28 g) | 77 cal | 323 kJ |
| Pumpkin | 100g | 1 pumpkin (196 g) | 1 oz. (28 g) | 26 cal | 109 kJ |
| Radishes | 100g | 1 radish (4.5 g) | 1 oz. (28 g) | 16 cal | 67 kJ |
| Red Cabbage | 100g | 1 leaf (22 g) | 1 oz. (28 g) | 31 cal | 130 kJ |
| Rutabaga | 100g | 1 rutabaga (386 g) | 1 oz. (28 g) | 38 cal | 160 kJ |
| Shallots | 100g | 1 shallot (25 g) | 1 oz. (28 g) | 72 cal | 302 kJ |
| Spinach | 100g | 1 bunch (340 g) | 1 oz. (28 g) | 23 cal | 97 kJ |
| Squash | 100g | 1 squash (196 g) | 1 oz. (28 g) | 45 cal | 189 kJ |
| Sweet Potato | 100g | 1 potato (130 g) | 1 oz. (28 g) | 86 cal | 361 kJ |
| Tomato | 100g | 1 tomato (111 g) | 1 oz. (28 g) | 18 cal | 76 kJ |
| Turnip Greens | 100g | 1 turnip green (170 g) | 1 oz. (28 g) | 20 cal | 84 kJ |
| Turnips | 100g | 1 turnip (122 g) | 1 oz. (28 g) | 28 cal | 118 kJ |
| Wasabi | 100g | 1 root (169 g) | 1 oz. (28 g) | 109 cal | 458 kJ |
| Winter Squash | 100g | 1 squash (431 g) | 1 oz. (28 g) | 34 cal | 143 kJ |
| Zucchini | 100g | 1 zucchini (196 g) | 1 oz. (28 g) | 17 cal | 71 kJ |
