Vegetables & Legumes: Calories

Vegetables are a great high-volume, low-calorie option. You can eat a lot of them, they’re satiating and packed with vitamins. Legumes are more calorie dense but also dense in nutrients, especially protein, making them a great meat alternative for a vegan or vegetarian diet. Check out our Vegetables and Legumes Calorie Chart below for more nutritional information.

Food	Serving	Calories	Serving	Calories
Adzuki Beans, cooked	100 g	128 cal	1 portion (60 g)	77 cal
Agurkas	100 g	15 cal	1 piece, medium (200 g)	30 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, cooked	100 g	16 cal	1 portion (125 g)	19 cal
Asparagus, raw	100 g	21 cal	1 piece, small (12 g)	2 cal
Azuki Bean	100 g	361 cal	1 portion (60 g)	217 cal
Baked Beans	100 g	105 cal	1 cup (253 g)	266 cal
Baked Beans, canned	100 g	105 cal	1 portion (130 g)	137 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, raw	100 g	343 cal	1 portion, medium (120 g)	412 cal
Beetroot	100 g	46 cal	1 piece (125 g)	58 cal
Beets, canned	100 g	29 cal	1 cup (246 g)	29 cal
Beets, raw	100 g	46 cal	1 piece, whole (82 g)	38 cal
Bell Pepper	100 g	23 cal	1 piece (155 g)	35 cal
Bengal Gram	100 g	378 cal	1 cup (200 g)	378 cal
Black Beans	100 g	373 cal	1 portion (40 g)	149 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	400 cal	1 portion (35 g)	140 cal
Black Gram	100 g	371 cal	1 portion (35 g)	130 cal
Black Turtle Beans, cooked	100 g	373 cal	1 portion (35 g)	131 cal
Bok Choy	100 g	17 cal	1 piece (400 g)	66 cal
Broccoli	100 g	34 cal	1 portion (200 g)	68 cal
Broccoli, cooked	100 g	27 cal	1 portion (200 g)	53 cal
Brown Lentil	100 g	364 cal	1 cup (200 g)	728 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, cooked	100 g	30 cal	1 portion, medium (150 g)	45 cal
Butternut Squash, raw	100 g	46 cal	1 portion, medium (150 g)	68 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
Cabbage, raw	100 g	25 cal	1 piece, whole (901 g)	225 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
Carrots, cooked	100 g	23 cal	1 portion (46 g)	10 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, cooked	100 g	25 cal	1 portion (75 g)	19 cal
Celery, raw	100 g	22 cal	1 piece (125 g)	27 cal
Celtuce	100 g	18 cal	1 piece, whole (750 g)	135 cal
Cherry Tomato	100 g	20 cal	1 portion (90 g)	18 cal
Chickpea	100 g	151 cal	1 can (240 g)	363 cal
Chickpeas, canned	100 g	135 cal	1 can (240 g)	324 cal
Chickpeas, raw	100 g	378 cal	1 portion, medium (100 g)	378 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 Bean	100 g	111 cal	1 portion (40 g)	45 cal
Common Purslane	100 g	20 cal	1 cup (44 g)	9 cal
Cooked Beetroot	100 g	43 cal	2 piece (100 g)	43 cal
Cooked Chickpeas	100 g	140 cal	1 portion (150 g)	210 cal
Corn Kernel	100 g	71 cal	1 portion (125 g)	89 cal
Corn on Cob	100 g	45 cal	1 piece, small (15 g)	7 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
Cucamber	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	439 cal	1 piece, small (35 g)	154 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 Bean	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	130 cal	1 piece (3 g)	4 cal
Grape Tomatoes	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 Lentil	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
Grilled Mixed Vegetables	100 g	91 cal	1 portion (110 g)	100 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 Bean	100 g	71 cal	1 cup (194 g)	71 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 Potatoes	100 g	88 cal	1 piece (130 g)	114 cal
Jerusalem Artichoke	100 g	53 cal	1 portion (150 g)	80 cal
Jícama	100 g	311 cal	1 piece, small (365 g)	1135 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
Kale, raw	100 g	43 cal	1 portion, chopped (100 g)	43 cal
Kelp	100 g	380 cal	1 portion (10 g)	38 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	100 g	331 cal	1 tablespoon (12 g)	40 cal
Lentil Sprouts	100 g	106 cal	1 portion (10 g)	11 cal
Lentils cooked	100 g	87 cal	1 portion (80 g)	70 cal
Lima Bean	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	498 cal	1 piece, whole (17 g)	85 cal
Mallow	100 g	272 cal	1 portion (5 g)	14 cal
Masoor Dal	100 g	368 cal	1 portion (40 g)	147 cal
Mixed Vegetable Salad	100 g	56 cal	1 portion (200 g)	112 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	204 cal	1 portion (20 g)	41 cal
Moringa Powder	100 g	300 cal	1 portion (10 g)	30 cal
Moth Bean	100 g	343 cal	1 portion (40 g)	137 cal
Mozuku	100 g	48 cal	1 portion (10 g)	5 cal
Mung Bean	100 g	313 cal	1 portion (40 g)	125 cal
Mung Beans, cooked	100 g	357 cal	1 portion (80 g)	286 cal
Mushrooms, enoki	100 g	44 cal	1 cup, whole (95 g)	42 cal
Mustard Greens	100 g	500 cal	1 portion (50 g)	250 cal
Napa Cabbage	100 g	351 cal	1 portion, chopped (75 g)	263 cal
Napa Cabbage, cooked	100 g	105 cal	1 portion, chopped (75 g)	79 cal
Natto	100 g	207 cal	1 portion (44 g)	91 cal
Navy Bean	100 g	384 cal	1 portion, medium (80 g)	307 cal
Navy Beans, canned	100 g	368 cal	1 portion, medium (80 g)	294 cal
New Zealand Spinach	100 g	14 cal	1 portion, large (80 g)	11 cal
Okara	100 g	220 cal	1 portion (122 g)	268 cal
Okra	100 g	147 cal	1 piece (11.87 g)	17 cal
Okra, cooked	100 g	237 cal	1 piece (10.62 g)	25 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
Onion, raw	100 g	30 cal	1 slice (15 g)	5 cal
Parsnip	100 g	64 cal	1 piece (80 g)	51 cal
Pea	100 g	91 cal	1 portion (150 g)	136 cal
Peanuts, roasted	100 g	599 cal	1 portion (30 g)	180 cal
Pearl Onion	100 g	208 cal	1 piece (5 g)	10 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	282 cal	1 portion (35 g)	99 cal
Pinto Beans	100 g	263 cal	1 portion (40 g)	105 cal
Pinto Beans, canned	100 g	310 cal	1 can (400 g)	1240 cal
Pinto Beans, cooked	100 g	213 cal	1 cup (205 g)	437 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	36 cal	1 portion (35 g)	13 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 (300 g)	83 cal
Red Beans	100 g	53 cal	1 portion, medium (70 g)	37 cal
Red Bell Pepper	100 g	44 cal	1 piece, small (125 g)	54 cal
Red Cabbage, cooked	100 g	25 cal	1 portion (200 g)	50 cal
Red Cabbage, raw	100 g	27 cal	1 portion (200 g)	55 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
Roasted Asparagus	100 g	47 cal	1 portion (117 g)	55 cal
Roasted Carrots	100 g	40 cal	1 portion (85 g)	34 cal
Roma Tomato	100 g	20 cal	1 portion, medium (125 g)	25 cal
Runner Bean	100 g	39 cal	1 portion (35 g)	14 cal
Rutabaga	100 g	36 cal	1 piece (386 g)	137 cal
Salsify	100 g	517 cal	1 piece (140 g)	724 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	473 cal	1 piece (6.1 g)	29 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	166 cal	1 portion (150 g)	249 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
Steamed Broccoli	100 g	36 cal	1 cup (85 g)	30 cal
Stewed Tomatoes canned	100 g	0 cal	1 cup (245 g)	0 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	60 cal	1 slice (7 g)	4 cal
Sweet Potato Leaves, cooked	100 g	382 cal	1 cup (64 g)	382 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
Sweet potato Leaves	100 g	221 cal	1 cup (35 g)	221 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	400 cal	1 portion, medium (80 g)	320 cal
Tepary Bean	100 g	0 cal	1 portion, medium (20 g)	0 cal
Textured Soy Protein	100 g	0 cal	1 portion (22 g)	0 cal
Textured Vegetable Protein	100 g	197 cal	1 portion (23 g)	45 cal
Tinda	100 g	336 cal	1 piece (235 g)	790 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 bean	100 g	429 cal	1 portion, small (40 g)	172 cal
Vegetable Stock	100 g	24 cal	1 tablespoon (8 g)	2 cal
Velvet bean	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 bean	100 g	49 cal	1 portion (30 g)	15 cal
Winter Squash	100 g	395 cal	1 piece (431 g)	1702 cal
Yam Bean	100 g	656 cal	1 cup (130 g)	656 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 (408 g)	576 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 cooked	100 g	24 cal	1 portion, small (250 g)	59 cal
Zucchini	100 g	23 cal	1 piece, medium (230 g)	52 cal
Zucchini, raw/fresh	100 g	23 cal	1 portion, small (250 g)	57 cal

How many calories should you consume?

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?