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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

Vegetable Serving Calories Kilojoules Carbs
(g)		 Protein
(g)		 Fat
(g)
Asparagus raw, 4 medium spears, 2oz 11 48 2.2 1.3 0.1
Beans, Kidney boiled, 1/2 cup, 3oz 108 451 19.4 7.2 0.4
Broccoli 1 cup chopped, 3oz 35 146 5.6 2.4 0.3
Cabbage 1 cup shredded, 5oz 41 172 9.8 2.1 0.1
Carrots 1 cup chopped 52 219 12.3 1.3 0.3
Cauliflower 1 cup chopped, 3.5oz 23 95 4.1 1.8 0.4
Celery 1 cup chopped, 3.5oz 14 58 3.6 0.7 0.2
Corn (kernels) 1/2 cup kernels, 3.5oz 80 336 18.4 2.6 1
Corn on cob 1 large ear, 5.5oz 140 588 33.3 4.7 1.1
Cucumber 1/2 cup slices (with skin), 2oz 7 28 1.3 0.3 0.1
Lentils 1/2 cup boiled, 3.5oz 115 480 19.9 8.9 0.4
Lettuce (iceberg) 1 cup shredded, 1.9oz 8 35 1.7 0.5 0.1
Mushrooms 1/2 cup pieces, 2.5oz 20 83 3.8 1.4 0.4
Onion 1/2 cup chopped, 3oz 36 150 8.6 0.8 0.1
Peas 1/4 cup, 1.5oz 36 151 6.7 2.3 0.1
Peppers (bell or sweet) 1 cup sliced, 3.2oz 18 77 4.2 0.8 0.2
Potatoes 1 potato, baked with skin, 7oz 255 1065 58.1 7.0 0.4
Pumpkin 1/2 cup mashed, 4oz 23 95 5.6 0.8 0.1
Spinach 1/2 cup, 3oz 20 82 3.2 2.6 0.3
Sweet potato 1 cup, baked, with skin, 7oz 180 752 41.4 4.0 0.4
Tomato 1 tomato, raw, 2.2oz 11 47 2.4 0.6 0.1

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. (2001). The effect of fruit and vegetable intake on risk for coronary heart disease. Annals of internal medicine, 134(12), 1106-1114. Link