Information

Calories in Vegetables

Calories in Vegetables

Calories in Vegetables

Vegetables listed here are cooked (unless specified).

Vegetables are the key to a healthy life. They are rich in many micro-nutrients, vitamins, and minerals. They should form the basis of any nutrition plan, and in particular are very helpful when aiming to lose weight.

Vegetable Calories and Macronutrients

VegetableServingCaloriesKilojoulesCarbs
(g)
Protein
(g)
Fat
(g)
Asparagusraw, 4 medium spears, 2oz11482.21.30.1
Beans, Kidneyboiled, 1/2 cup, 3oz10845119.47.20.4
Broccoli1 cup chopped, 3oz351465.62.40.3
Cabbage1 cup shredded, 5oz411729.82.10.1
Carrots1 cup chopped5221912.31.30.3
Cauliflower1 cup chopped, 3.5oz23954.11.80.4
Celery1 cup chopped, 3.5oz14583.60.70.2
Corn (kernels)1/2 cup kernels, 3.5oz8033618.42.61
Corn on cob 1 large ear, 5.5oz14058833.34.71.1
Cucumber1/2 cup slices (with skin), 2oz7281.30.30.1
Lentils1/2 cup boiled, 3.5oz11548019.98.90.4
Lettuce (iceberg) 1 cup shredded, 1.9oz8351.70.50.1
Mushrooms1/2 cup pieces, 2.5oz20833.81.40.4
Onion1/2 cup chopped, 3oz361508.60.80.1
Peas1/4 cup, 1.5oz361516.72.30.1
Peppers (bell or sweet) 1 cup sliced, 3.2oz18774.20.80.2
Potatoes1 potato, baked with skin, 7oz255106558.17.00.4
Pumpkin1/2 cup mashed, 4oz23955.60.80.1
Spinach1/2 cup, 3oz20823.22.60.3
Sweet potato 1 cup, baked, with skin, 7oz18075241.44.00.4
Tomato1 tomato, raw, 2.2oz11472.40.60.1

Can’t find it? See the complete range of vegetables.

Higher levels of fruit and vegetable intake correlate strongly with lower weight gain, and better outcomes on weight loss programs

  • Sartorelli, D. S., Franco, L. J., Cardoso, M. A. (2008). High intake of fruits and vegetables predicts weight loss in Brazilian overweight adults. Nutrition Research, 28(4), 233-238. Link
  • Epstein, L. H., Gordy, C. C., Raynor, H. A., Beddome, M., Kilanowski, C. K., Paluch, R. (2001). Increasing fruit and vegetable intake and decreasing fat and sugar intake in families at risk for childhood obesity. Obesity research, 9(3), 171-178. Link
  • Ledoux, T. A., Hingle, M. D., Baranowski, T. (2011). Relationship of fruit and vegetable intake with adiposity: a systematic review. Obesity Reviews, 12(5), e143-e150. Link
  • Joshipura, K. J., Hu, F. B., Manson, J. E., Stampfer, M. J., Rimm, E. B., Speizer, F. E., … Willett, W. C. The effect of fruit and vegetable intake on risk for coronary heart disease. Annals of internal medicine, 134(12), 1106-1114. Link

Watch the video: 4 Healthy Salad Recipes For Weight Loss. Easy Salad Recipes (October 2020).