Calories in Vegetables


In this section are free charts for the calories in vegetables and the calories in fruit. Print the charts and use them as daily guides for natural weight loss that will last.

These charts are useful for not only weight loss but also weight maintenance once you have reached your target weight.

The page link to the Fruit Chart awaits you at the bottom of this page.

The Vegetable Calorie Chart shows the calories in fresh (not canned) vegetables. Vegetables are part of a healthy diet but not all vegetables are equal in calories. Some are much higher in calories than other vegetables are.

Therefore, choose your vegetables wisely. The calorie counts listed are for baked, boiled, or steamed vegetables with nothing yet added such as butter.

Since boiling vegetables leeches out valuable nutrients such as minerals, it is better to steam them whenever possible or just eat them raw.

Use organic vegetables if possible.

If you are unable to use organic vegetables, at least use fresh rather than canned or frozen vegetables.

Generally, frozen vegetables are preferable to canned vegetables.

So, let's find out more about vegetable calories.


THE CALORIES IN VEGETABLES CHART


Calories in vegetables given as average portion 3½ oz (100g) unless otherwise stated Calories per portion stated Carbohydrates per portion stated
Aubergine (eggplant), raw, 3½ oz (100g) 15 2.2
Alfalfa sprouts, raw, 3½ oz (100g) 24 0.4
Artichoke Jerusalem, boiled, 3½ oz (100g) 41 10.6
Asparagus, boiled, 3½ oz (100g) 22 4
Asparagus, canned, drained, 3½ oz (100g) 19 3
Bamboo shoots, canned, 3½ oz (100g) 11 0.7
Beansprouts mung, raw, 3½ oz (100g) 31 4
Beetroot, raw, 3½ oz (100g) 36 4.6
Beetroot, boiled, 3½ oz (100g) 46 9.5
Beetroot, pickled, drained, 3½ oz (100g) 28 5.6
Broccoli, green, boiled, 3½ oz (100g) 24 1.3
Broccoli, green, raw, 3½ oz (100g) 33 1.8
Broccoli, purple, boiled, 3½ oz (100g) 19 1.3
Broccoli, purple, raw, 3½ oz (100g) 35 2.6
Brussels Sprouts, boiled, 3½ oz (100g) 35 3.1
Cabbage spring, boiled, 3½ oz (100g) 18 0.6
Cabbage Chinese, raw, 3½ oz (100g) 12 1
Cabbage red, boiled/steamed 3½ oz (100g) 29 7
Cabbage Savoy, boiled/steamedraw, 3½ oz (100g) 24 5
Cabbage, white or green raw, 3½ oz (100g) 28 6
Capsicum Pepper, green, raw 3½ oz (100g) 15 2.6
Capsicum Pepper, red, raw 3½ oz (100g) 32 6.4
Carrots, old, boiled, 3½ oz (100g) 24 4.9
Carrots, young, raw, 3½ oz (100g) 30 6
Cassava chips, 3½ oz (100g) 354 92
Cassava, steamed, 3½ oz (100g) 142 37
Cauliflower, boiled, 3½ oz (100g) 28 2.3
Celeriac, raw, 3½ oz (100g) 18 2.3
Celery, raw, 3½ oz (100g) 7 0.9
Corn, baby sweetcorn, boiled, 3½ oz (100g) 24 2.7
Corn kernels, canned, 3½ oz (100g) 123 27
Corn kernels, raw 3½ oz (100g) 93 17
Corn-on-cob, boiled, plain, 3½ oz (100g) 66 11.6
Courgette (Zucchini), raw, 3½ oz (100g) 18 1.8
Curly Kale, raw, 3½ oz (100g) 35 1.4
Cucumber, unpeeled, raw 3½ oz (100g) 10 1.5
Chicory, raw, 3½ oz (100g) 14 1
Eggplant (aubergine), raw, 3½ oz (100g) 15 2.2
Endive (Escarole), 3½ oz (100g) 11 2.8
Fennel, raw, 3½ oz (100g) 12 1.8
Garlic, fresh, raw, 3½ oz (100g) 98 16
Leeks, raw, 3½ oz (100g) 22 2.9
Lettuce leaf, butterhead, raw, 3½ oz (100g) 12 1.2
Lettuce, cos, romaine, raw, 3½ oz (100g) 16 1.7
Lettuce, Iceberg, raw, 3½ oz (100g) 13 1.9
Marrow, boiled, 3½ oz (100g) 9 1.6
Mushrooms, common, raw, 3½ oz (100g) 13 0.4
Potatoes, new, boiled/steamed, 3½ oz (100g) 75 17
Potatoes, old, boiled/steamed 3½ oz (100g) 86 20
Potatoes, roasted in oil, 3½ oz (100g) 151 27
Potato, 1 medium baked (6.1 oz or 173g) 161 37
Okra, raw, 3½ oz (100g) 31 3
Onions, raw, 3½ oz (100g) 64 7.9
Parsnip, raw, 3½ oz (100g) 64 12.5
Peas, frozen, raw, 3½ oz (100g) 66 9.3
Peas, fresh, raw, 3½ oz (100g) 83 11.3
Pumpkin, raw, 3½ oz (100g) 13 2.2
Radish, red, raw, 3½ oz (100g) 12 2
Spinach, raw, 3½ oz (100g) 25 1.6
Squash, butternut, baked, 3½ oz (100g) 32 7.4
Squash spaghetti, baked, 3½ oz (100g) 75 18
Zucchini (Courgette), raw, 3½ oz (100g) 18 1.8
Sweet potato, baked, 3½ oz (100g) 115 28
Tomatoes, canned, & liquid, 3½ oz (100g) 16 3
Tomatoes cherry, raw, 3½ oz (100g) 18 3
Tomatoes, ordinary, raw, 3½ oz (100g) 17 3
Water chestnuts, canned, 3½ oz (100g) 28 7
Watercress, raw, 3½ oz (100g) 22 0.4
Yam, baked, 3½ oz (100g) 153 37.5
Zucchini (Courgette), raw, 3½ oz (100g) 18 1.8



Related web pages to help you further


Now that you know about the vegetables, see the following page of our website to help you further:

Calories in Fruit

Alternatively, use the link at the bottom of this page to return to 'CALORIES PER DAY,' page, which is the first page in this section of our website.

Recommended books for this page


If you would like to learn more about healthy eating, see the "best self-help books" page listed on the navigation/menu buttons.

Meanwhile, here are our top suggestions:

  • Wright and Bradford, Belly Fat Blast: How to Lose Stomach Fat Fast Without Hunger!
  • Bradford, Compulsive Overeating Help: How you can stop Food Cravings, Food Addiction, or Emotional Eating in 6 Simple Steps!
  • Bennett and Sinatra, Sugar Shock!
  • Wansink, Mindless Eating
  • Cordain, The Paleo Diet


These books are available at Amazon.com (for the USA) and Amazon.co.uk (for the UK).






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