Vegetables & Legumes: Calories
Food | Serving | Calories | Serving | Calories |
---|---|---|---|---|
Adzuki Beans, cooked | 100 g | 128 cal | 1 portion (60 g) | 77 cal |
Aloe Vera | 100 g | 2 cal | 1 glass (240 g) | 6 cal |
Amaranth Leaves | 100 g | 23 cal | 1 cup (28 g) | 23 cal |
Arame | 100 g | 300 cal | 1 portion (10 g) | 30 cal |
Armenian Cucumber | 100 g | 17 cal | 1 portion (150 g) | 26 cal |
Arracacha | 100 g | 104 cal | 1 portion (100 g) | 104 cal |
Arrowhead | 100 g | 99 cal | 1 piece, medium (12 g) | 12 cal |
Arrowroot | 100 g | 65 cal | 1 piece (33 g) | 21 cal |
Artichoke | 100 g | 44 cal | 1 piece, medium (128 g) | 56 cal |
Asparagus | 100 g | 21 cal | 1 piece, small (12 g) | 2 cal |
Asparagus, roasted | 100 g | 47 cal | 1 portion (117 g) | 55 cal |
Azuki Beans | 100 g | 361 cal | 1 portion (60 g) | 217 cal |
Baked Beans | 100 g | 105 cal | 1 cup (253 g) | 266 cal |
Bamboo Shoot | 100 g | 23 cal | 1 glass, medium (330 g) | 76 cal |
Banana Pepper | 100 g | 27 cal | 1 piece, small (33 g) | 9 cal |
Bean Sprouts | 100 g | 47 cal | 1 portion (102 g) | 48 cal |
Beet Greens | 100 g | 22 cal | 1 portion, medium (120 g) | 26 cal |
Beetroot | 100 g | 46 cal | 1 piece (125 g) | 58 cal |
Beetroot, cooked | 100 g | 43 cal | 2 piece (100 g) | 43 cal |
Beets | 100 g | 46 cal | 1 piece, whole (82 g) | 38 cal |
Beets, canned | 100 g | 29 cal | 1 cup (246 g) | 29 cal |
Bell Pepper | 100 g | 23 cal | 1 piece (155 g) | 35 cal |
Bell Pepper, red | 100 g | 44 cal | 1 piece, small (125 g) | 54 cal |
Bengal Gram | 100 g | 378 cal | 1 cup (200 g) | 378 cal |
Black Beans | 100 g | 373 cal | 1 portion (80 g) | 299 cal |
Black Beans, cooked | 100 g | 89 cal | 1 cup (172 g) | 154 cal |
Black Chana | 100 g | 378 cal | 1 portion (35 g) | 132 cal |
Black Chickpeas | 100 g | 348 cal | 1 portion (100 g) | 348 cal |
Black Eyed Pea | 100 g | 314 cal | 1 portion (35 g) | 110 cal |
Black Gram | 100 g | 371 cal | 1 portion (35 g) | 130 cal |
Black Turtle Beans, cooked | 100 g | 130 cal | 1 portion (35 g) | 46 cal |
Bok Choy | 100 g | 17 cal | 1 piece (400 g) | 66 cal |
Broccoli | 100 g | 34 cal | 1 piece (350 g) | 119 cal |
Broccoli, cooked | 100 g | 27 cal | 1 portion (85 g) | 23 cal |
Broccoli, steamed | 100 g | 36 cal | 1 portion (85 g) | 30 cal |
Brown Lentil | 100 g | 116 cal | 1 cup (200 g) | 232 cal |
Brussels Sprouts | 100 g | 44 cal | 1 piece (19 g) | 8 cal |
Burdock | 100 g | 72 cal | 1 piece, whole (156 g) | 112 cal |
Butternut Squash | 100 g | 46 cal | 1 portion, medium (150 g) | 68 cal |
Butternut Squash, cooked | 100 g | 30 cal | 1 portion, medium (150 g) | 45 cal |
Cabbage | 100 g | 30 cal | 1 portion (200 g) | 61 cal |
Cabbage | 100 g | 30 cal | 1 portion (200 g) | 61 cal |
Cabbage, cooked | 100 g | 12 cal | 1 portion, chopped (80 g) | 10 cal |
Capers, canned | 100 g | 23 cal | 1 portion, large (100 g) | 23 cal |
Capsicum | 100 g | 40 cal | 1 piece (45 g) | 18 cal |
Carrot | 100 g | 39 cal | 1 piece, small (60 g) | 23 cal |
Carrot, cooked | 100 g | 23 cal | 1 portion (46 g) | 10 cal |
Carrot, roasted | 100 g | 40 cal | 1 portion (85 g) | 34 cal |
Cattail | 100 g | 200 cal | 1 portion, medium (19 g) | 38 cal |
Cauliflower Rice | 100 g | 24 cal | 1 portion (200 g) | 48 cal |
Cauliflower | 100 g | 28 cal | 1 portion (200 g) | 56 cal |
Cauliflower, cooked | 100 g | 28 cal | 1 portion (70 g) | 20 cal |
Celeriac | 100 g | 27 cal | 1 piece (370 g) | 101 cal |
Celery | 100 g | 22 cal | 1 piece (80 g) | 17 cal |
Celery, cooked | 100 g | 25 cal | 1 portion (75 g) | 19 cal |
Celtuce | 100 g | 18 cal | 1 piece, whole (750 g) | 135 cal |
Cherry Tomatoes | 100 g | 20 cal | 1 portion (90 g) | 18 cal |
Chickpeas | 100 g | 151 cal | 1 can (240 g) | 363 cal |
Chickpeas, canned | 100 g | 135 cal | 1 can (240 g) | 324 cal |
Chickpeas, cooked | 100 g | 140 cal | 1 portion (150 g) | 210 cal |
Chicory | 100 g | 23 cal | 1 piece (40 g) | 9 cal |
Chicory Greens | 100 g | 23 cal | 1 cup, chopped (29 g) | 7 cal |
Chili Pepper Leaves | 100 g | 27 cal | 1 portion (110 g) | 30 cal |
Chinese Cabbage | 100 g | 17 cal | 0.5 piece, whole (400 g) | 66 cal |
Collard Greens | 100 g | 32 cal | 1 portion, chopped (80 g) | 26 cal |
Common Beans | 100 g | 111 cal | 1 portion (40 g) | 45 cal |
Common Purslane | 100 g | 20 cal | 1 cup (44 g) | 9 cal |
Corn Kernel | 100 g | 71 cal | 1 portion (125 g) | 89 cal |
Corn on Cob | 100 g | 45 cal | 1 piece, medium (100 g) | 45 cal |
Corn on the Cob, with Butter | 100 g | 249 cal | 1 portion (105 g) | 261 cal |
Corn, canned | 100 g | 81 cal | 1 cup (256 g) | 81 cal |
Corn, cooked | 100 g | 94 cal | 1 portion (240 g) | 226 cal |
Cranberry Beans, cooked | 100 g | 136 cal | 1 portion, small (50 g) | 68 cal |
Creamed Spinach | 100 g | 62 cal | 1 portion, medium (125 g) | 78 cal |
Cucumber | 100 g | 14 cal | 1 portion (150 g) | 21 cal |
Cucumber, peeled | 100 g | 10 cal | 1 slice (7 g) | 1 cal |
Daikon | 100 g | 38 cal | 1 portion (78 g) | 30 cal |
Dandelion | 100 g | 47 cal | 1 portion (20 g) | 9 cal |
Daylily | 100 g | 42 cal | 1 tablespoon (12 g) | 42 cal |
Dill Pickles | 100 g | 12 cal | 1 piece, small (35 g) | 4 cal |
Dock | 100 g | 22 cal | 1 cup (133 g) | 22 cal |
Dried Tomatoes | 100 g | 78 cal | 1 piece (2 g) | 2 cal |
Eggplant | 100 g | 20 cal | 1 piece (300 g) | 59 cal |
Elephant Foot Yam | 100 g | 118 cal | 1 piece (150 g) | 177 cal |
Elephant Garlic | 100 g | 125 cal | 1 tablespoon (9 g) | 11 cal |
Fava Beans | 100 g | 89 cal | 1 piece (6 g) | 5 cal |
Fava Beans, canned | 100 g | 71 cal | 1 portion, medium (125 g) | 89 cal |
Fennel | 100 g | 23 cal | 1 piece (135 g) | 31 cal |
Fiddlehead | 100 g | 34 cal | 1 portion (100 g) | 34 cal |
Flageolet | 100 g | 346 cal | 1 portion (50 g) | 173 cal |
Garbanzo | 100 g | 478 cal | 1 portion, medium (100 g) | 478 cal |
Garland Chrysanthemum | 100 g | 24 cal | 1 cup (20 g) | 5 cal |
Garlic | 100 g | 143 cal | 1 slice (3 g) | 4 cal |
Good King Henry | 100 g | 74 cal | 1 portion (200 g) | 148 cal |
Gourd | 100 g | 20 cal | 1 piece, whole (178 g) | 36 cal |
Grape Leaves | 100 g | 93 cal | 1 piece (3 g) | 3 cal |
Grape Tomato | 100 g | 31 cal | 5 piece, small (50 g) | 16 cal |
Green | 100 g | 500 cal | 1 package (284 g) | 1420 cal |
Green Beans | 100 g | 39 cal | 1 portion (200 g) | 79 cal |
Green Beans, cooked | 100 g | 41 cal | 1 portion (65 g) | 26 cal |
Green Beans, steamed | 100 g | 51 cal | 1 portion (65 g) | 33 cal |
Green Chili Pepper | 100 g | 40 cal | 1 piece (45 g) | 18 cal |
Green Gram | 100 g | 313 cal | 1 portion (40 g) | 125 cal |
Green Lentils | 100 g | 352 cal | 1 portion (60 g) | 211 cal |
Green Onion | 100 g | 32 cal | 1 piece (15 g) | 5 cal |
Green Peas | 100 g | 91 cal | 1 portion (25 g) | 23 cal |
Green Tomato | 100 g | 28 cal | 1 piece (120 g) | 34 cal |
Habanero | 100 g | 40 cal | 1 piece, small (30 g) | 12 cal |
Heart of Palm | 100 g | 44 cal | 1 portion (100 g) | 44 cal |
Horse Gram | 100 g | 89 cal | 1 portion (40 g) | 36 cal |
Horseradish | 100 g | 78 cal | 1 piece (300 g) | 233 cal |
Hot Pepper | 100 g | 40 cal | 1 piece (45 g) | 18 cal |
Hyacinth Beans | 100 g | 117 cal | 1 cup (194 g) | 117 cal |
Ivy gourd | 100 g | 20 cal | 1 piece, whole (178 g) | 36 cal |
Jalapeno | 100 g | 29 cal | 1 piece (14 g) | 4 cal |
Japanese Sweet Potato | 100 g | 88 cal | 1 piece (130 g) | 114 cal |
Jerusalem Artichoke | 100 g | 73 cal | 1 portion (150 g) | 110 cal |
Jícama | 100 g | 38 cal | 1 piece, small (365 g) | 139 cal |
Kale | 100 g | 45 cal | 1 package (300 g) | 136 cal |
Kale, cooked | 100 g | 44 cal | 1 portion, chopped (100 g) | 44 cal |
Kelp | 100 g | 43 cal | 1 portion (10 g) | 4 cal |
Kidney Beans | 100 g | 298 cal | 1 portion, medium (100 g) | 298 cal |
Kimchi | 100 g | 15 cal | 1 portion, chopped (50 g) | 8 cal |
Komatsuna | 100 g | 22 cal | 1 portion, medium (50 g) | 11 cal |
Kombu | 100 g | 250 cal | 1 portion, medium (4 g) | 10 cal |
Kumara | 100 g | 116 cal | 1 piece, whole (450 g) | 522 cal |
Lamb's Quarters | 100 g | 43 cal | 1 portion (180 g) | 77 cal |
Laver Seaweed | 100 g | 35 cal | 1 piece (2.6 g) | 1 cal |
Leaf Celery | 100 g | 28 cal | 1 portion (30 g) | 8 cal |
Leek | 100 g | 31 cal | 1 piece (150 g) | 46 cal |
Lentil Sprouts | 100 g | 106 cal | 1 portion (10 g) | 11 cal |
Lentils | 100 g | 331 cal | 1 tablespoon (12 g) | 40 cal |
Lentils, cooked | 100 g | 87 cal | 1 portion (80 g) | 70 cal |
Lima Beans | 100 g | 70 cal | 1 portion (40 g) | 28 cal |
Lima Beans, canned | 100 g | 45 cal | 1 can (400 g) | 179 cal |
Lotus Root | 100 g | 74 cal | 1 piece (115 g) | 85 cal |
Luffa | 100 g | 20 cal | 1 piece (178 g) | 36 cal |
Malabar Spinach | 100 g | 23 cal | 1 piece, whole (17 g) | 4 cal |
Mallow | 100 g | 272 cal | 1 portion (5 g) | 14 cal |
Masoor Dal | 100 g | 129 cal | 1 portion (40 g) | 52 cal |
Mixed Vegetable Salad | 100 g | 56 cal | 1 portion (200 g) | 112 cal |
Mixed Vegetables, grilled | 100 g | 91 cal | 1 portion (110 g) | 100 cal |
Mixed Vegetables, steamed | 100 g | 59 cal | 1 portion (200 g) | 118 cal |
Mizuna Greens | 100 g | 29 cal | 1 portion (85 g) | 25 cal |
Moong Dal | 100 g | 313 cal | 1 portion (40 g) | 125 cal |
Moringa Leaves | 100 g | 64 cal | 1 portion (20 g) | 13 cal |
Moringa Powder | 100 g | 300 cal | 1 portion (10 g) | 30 cal |
Moth Beans | 100 g | 343 cal | 1 portion (40 g) | 137 cal |
Mozuku | 100 g | 48 cal | 1 portion (10 g) | 5 cal |
Mung Beans | 100 g | 313 cal | 1 portion (40 g) | 125 cal |
Mung Beans, cooked | 100 g | 357 cal | 1 portion (80 g) | 286 cal |
Mustard Greens | 100 g | 500 cal | 1 portion (50 g) | 250 cal |
Napa Cabbage | 100 g | 36 cal | 1 portion, chopped (75 g) | 27 cal |
Napa Cabbage, cooked | 100 g | 12 cal | 1 portion, chopped (75 g) | 9 cal |
Natto | 100 g | 207 cal | 1 portion (44 g) | 91 cal |
Navy Beans, canned | 100 g | 113 cal | 1 portion, medium (80 g) | 90 cal |
New Zealand Spinach | 100 g | 14 cal | 1 portion, large (80 g) | 11 cal |
Okara | 100 g | 76 cal | 1 portion (122 g) | 93 cal |
Okra | 100 g | 147 cal | 1 piece (11.87 g) | 17 cal |
Okra, cooked | 100 g | 22 cal | 1 piece (10.62 g) | 2 cal |
Onion | 100 g | 30 cal | 1 slice (15 g) | 5 cal |
Onion, cooked | 100 g | 30 cal | 1 piece, small (60 g) | 18 cal |
Onion, minced | 100 g | 30 cal | 1 cup (30.8 g) | 30 cal |
Parsnip | 100 g | 64 cal | 1 piece (80 g) | 51 cal |
Peanuts, roasted | 100 g | 599 cal | 1 portion (30 g) | 180 cal |
Pearl Onion | 100 g | 50 cal | 1 piece (5 g) | 3 cal |
Peas | 100 g | 91 cal | 1 portion (150 g) | 136 cal |
Peas, canned | 100 g | 63 cal | 1 can (400 g) | 250 cal |
Peas, cooked | 100 g | 84 cal | 1 cup (150 g) | 126 cal |
Pickle Relish | 100 g | 130 cal | 1 piece, medium (15 g) | 20 cal |
Pickle | 100 g | 28 cal | 1 portion (40 g) | 11 cal |
Pigeon Pea | 100 g | 343 cal | 1 portion (35 g) | 120 cal |
Pinto Beans | 100 g | 62 cal | 1 portion (40 g) | 25 cal |
Pinto Beans, canned | 100 g | 114 cal | 1 can (400 g) | 456 cal |
Pinto Beans, cooked | 100 g | 143 cal | 1 cup (205 g) | 293 cal |
Poi | 100 g | 243 cal | 1 piece (114 g) | 277 cal |
Pointed Gourd | 100 g | 20 cal | 1 piece (100 g) | 20 cal |
Poke | 100 g | 368 cal | 1 piece (125 g) | 460 cal |
Potato Onion | 100 g | 38 cal | 1 piece, whole (143 g) | 54 cal |
Pumpkin | 100 g | 29 cal | 1 portion (125 g) | 36 cal |
Pumpkin Flower | 100 g | 15 cal | 1 piece, whole (2 g) | 0 cal |
Pumpkin, canned | 100 g | 34 cal | 1 portion, medium (100 g) | 34 cal |
Pumpkin, cooked | 100 g | 20 cal | 1 portion, small (100 g) | 20 cal |
Puy Lentils | 100 g | 286 cal | 1 portion (35 g) | 100 cal |
Radicchio | 100 g | 17 cal | 1 piece (200 g) | 33 cal |
Radish | 100 g | 17 cal | 1 piece (15 g) | 3 cal |
Rapa Cabbage | 100 g | 28 cal | 1 piece (200 g) | 55 cal |
Red Beans | 100 g | 53 cal | 1 portion, medium (70 g) | 37 cal |
Red Cabbage | 100 g | 27 cal | 1 portion (200 g) | 55 cal |
Red Cabbage, cooked | 100 g | 25 cal | 1 portion (200 g) | 50 cal |
Red Lentils | 100 g | 367 cal | 1 cup (192 g) | 704 cal |
Red Onion | 100 g | 30 cal | 1 slice (14 g) | 4 cal |
Red Spinach | 100 g | 25 cal | 1 portion, medium (35 g) | 9 cal |
Refried Beans | 100 g | 83 cal | 1 cup (242 g) | 83 cal |
Ridged Gourd | 100 g | 13 cal | 1 piece (165 g) | 21 cal |
Roma Tomato | 100 g | 20 cal | 1 portion, medium (125 g) | 25 cal |
Runner Beans | 100 g | 39 cal | 1 portion (35 g) | 14 cal |
Rutabaga | 100 g | 36 cal | 1 piece (386 g) | 137 cal |
Salsify | 100 g | 83 cal | 1 piece (140 g) | 116 cal |
Sea Beet | 100 g | 21 cal | 1 portion (200 g) | 42 cal |
Sea Lettuce | 100 g | 130 cal | 1 portion (3 g) | 4 cal |
Serrano Pepper | 100 g | 32 cal | 1 piece (6.1 g) | 2 cal |
Shallot | 100 g | 25 cal | 1 piece (30 g) | 7 cal |
Shepherd's Purse | 100 g | 103 cal | 1 portion (30 g) | 31 cal |
Siling Haba | 100 g | 44 cal | 1 piece (9 g) | 4 cal |
Skirret | 100 g | 95 cal | 1 piece (125 g) | 119 cal |
Snake Gourd | 100 g | 21 cal | 1 portion (90 g) | 19 cal |
Sorrel | 100 g | 26 cal | 1 portion (50 g) | 13 cal |
Sour Cabbage | 100 g | 21 cal | 1 portion (130 g) | 27 cal |
Sour Pickles | 100 g | 13 cal | 1 piece (28 g) | 4 cal |
Soybean | 100 g | 149 cal | 1 portion (35 g) | 52 cal |
Soybean, cooked | 100 g | 172 cal | 1 portion (80 g) | 137 cal |
Spaghetti Squash, cooked | 100 g | 27 cal | 1 portion (150 g) | 41 cal |
Spinach | 100 g | 22 cal | 1 portion, small (150 g) | 33 cal |
Spinach, canned | 100 g | 52 cal | 1 can (400 g) | 208 cal |
Spinach, cooked | 100 g | 19 cal | 1 portion (240 g) | 46 cal |
Spirulina | 100 g | 26 cal | 1 portion (3 g) | 1 cal |
Split Peas, cooked | 100 g | 118 cal | 1 portion (80 g) | 94 cal |
Stewed Tomatoes, canned | 100 g | 21 cal | 1 cup (245 g) | 21 cal |
String Beans | 100 g | 39 cal | 1 portion (40 g) | 16 cal |
Sugar Peas | 100 g | 69 cal | 1 portion, medium (80 g) | 55 cal |
Swamp Cabbage | 100 g | 19 cal | 1 piece (125 g) | 24 cal |
Swede | 100 g | 36 cal | 1 portion (200 g) | 71 cal |
Sweet Onion | 100 g | 446 cal | 1 portion (148 g) | 660 cal |
Sweet Pickles | 100 g | 91 cal | 1 slice (7 g) | 6 cal |
Sweet Potato Leaves | 100 g | 221 cal | 1 cup (35 g) | 221 cal |
Sweet Potato Leaves, cooked | 100 g | 35 cal | 1 cup (64 g) | 35 cal |
Sweet Potato, baked | 100 g | 64 cal | 1 portion (175 g) | 112 cal |
Sweet Potato, boiled | 100 g | 124 cal | 1 portion (175 g) | 217 cal |
Sweetcorn | 100 g | 94 cal | 1 portion (150 g) | 141 cal |
Swiss chard | 100 g | 21 cal | 1 portion (175 g) | 37 cal |
Tang | 100 g | 47 cal | 1 portion (10 g) | 5 cal |
Taro | 100 g | 108 cal | 1 portion (125 g) | 135 cal |
Tatsoi | 100 g | 13 cal | 1 portion, medium (80 g) | 10 cal |
Tepary Beans | 100 g | 170 cal | 1 portion, medium (20 g) | 34 cal |
Textured Soy Protein | 100 g | 446 cal | 1 portion (22 g) | 98 cal |
Textured Vegetable Protein | 100 g | 348 cal | 1 portion (23 g) | 80 cal |
Tinda | 100 g | 26 cal | 1 piece (235 g) | 61 cal |
Tomato | 100 g | 20 cal | 1 piece (120 g) | 24 cal |
Tomato, cooked | 100 g | 22 cal | 1 piece (120 g) | 26 cal |
Turnip | 100 g | 39 cal | 1 piece (50 g) | 19 cal |
Turnip Greens | 100 g | 32 cal | 1 piece (170 g) | 54 cal |
Urad Beans | 100 g | 341 cal | 1 portion, small (40 g) | 136 cal |
Vegetable Stock | 100 g | 24 cal | 1 tablespoon (8 g) | 2 cal |
Velvet Beans | 100 g | 334 cal | 1 portion (40 g) | 134 cal |
Wakame | 100 g | 178 cal | 2 tablespoon (10 g) | 18 cal |
Water Spinach | 100 g | 515 cal | 1 piece (13 g) | 67 cal |
White Beans | 100 g | 120 cal | 1 portion (50 g) | 60 cal |
White Beans, canned | 100 g | 71 cal | 1 can (400 g) | 282 cal |
White Beans, cooked | 100 g | 127 cal | 1 cup (179 g) | 226 cal |
White Icicle Radish | 100 g | 80 cal | 1 piece (17 g) | 14 cal |
Wild leek | 100 g | 61 cal | 1 portion (89 g) | 54 cal |
Winged Beans | 100 g | 49 cal | 1 portion (30 g) | 15 cal |
Winter Squash | 100 g | 395 cal | 1 piece (431 g) | 1702 cal |
Yam Beans | 100 g | 38 cal | 1 cup (130 g) | 38 cal |
Yellow Beans, cooked | 100 g | 39 cal | 1 portion (75 g) | 29 cal |
Yellow Bell Pepper | 100 g | 37 cal | 1 piece, small (125 g) | 46 cal |
Yellow Lentils | 100 g | 354 cal | 1 portion (40 g) | 142 cal |
Yellow Paprika | 100 g | 37 cal | 1 portion (75 g) | 28 cal |
Yellow Tomato | 100 g | 15 cal | 1 piece (212 g) | 32 cal |
Yucca | 100 g | 141 cal | 1 piece (200 g) | 282 cal |
Yukon Gold Potatoes | 100 g | 196 cal | 1 portion (148 g) | 290 cal |
Zeytin | 100 g | 116 cal | 1 piece, small (3.2 g) | 4 cal |
Zucchini | 100 g | 23 cal | 1 piece, medium (230 g) | 52 cal |
Zucchini, cooked | 100 g | 24 cal | 1 portion, small (250 g) | 59 cal |
The Magic of Vegetables and Legumes
Legumes are also classified as the seeds inside of various plants and, due to their non-perishable nature, low cost, and diversity of uses, are a common staple used in many diets around the world. There are plenty of ways to enjoy and prepare legumes, including soaking, rinsing, and boiling them. This will help ensure their tenderness and result in a faster cook time. Legumes can also serve as a meat alternative, such as for burger patties, dips, in stews, as a spread, or in a curry. They can also be added to salads as a garnish or main protein or be enjoyed as a snack to go. Overall, legumes are a healthy alternative that you can really get creative with.
Vegetables also have many different preparation methods, from sautéing and roasting to trendy methods such as air frying and spiralizing. Vegetables have tons of health benefits, so try aiming for a variety of types and colors. A recommended guideline is around 3 cups of vegetables per day for adults.
When it comes to preparation methods, the healthiest options include sautéing, steaming, and stir-frying. These methods will provide the least amount of oil, reducing the total calories of the meal. Other methods, such as frying and boiling, decrease and reduce the nutrients, and increase the overall calorie count. One way to have fun with vegetables is to turn them into other low-carb foods. Ever tried replacing noodles and pasta with spiralized carrots, replacing rice with cauliflower rice, or substituting lasagna pasta sheets within zucchini? They’re all great options if your diet goals include gaining or maintaining your weight. What are some ways you plan to add extra vegetables and legumes to your diet this week?