Vegetable Nutrition Facts

All about vegetable nutrition facts, vegetable nutrients, nutritional values of vegetables

We’ve pulled together below, thanks to the US Department of Agriculture (USDA), a table of most of the vegetable nutrition facts with a comparison of their calorie content, vitamins A, B1, B2, B3, B5, B6, C, E, and minerals such as calcium, iron, magnesium, phosphorus, potassium and sodium. To see the nutrition facts in depth on every vegetable, click on the link in the table. Also, in the vegetable nutrition chart below we’ve split the vegetables by type, i.e. salads, root vegetables, bulbs, tubers, legumes etc. to help make your selection easier.

All vegetables are low in both fat and calories, although their nutritional content does vary. Scientific research has proven that nutrient rich and low calorie food makes your body stay healthy and fit; therefore, ensure you have vegetables in your diet to lose weight.

Vegetables are full of phytochemicals which give them their wonderful color. Green vegetables contain chlorophyll. Chlorophyll has regenerative properties. Orange and red vegetables are a good source of vitamin A and carotenoids.

When cooking vegetables, it’s best to steam rather than boil, so the cooking process retains as many nutrients as possible, especially the water soluble vitamins. Purchasing a steamer is a worthwhile investment. It’s generally recommended by many health bodies that we should eat a minimum of five portions of vegetable and fruit every day. Eat lots of different colors: greens, orange, yellow, purple etc. to maximise the health benefits of vegetables. Vegetables are believed to help reduce blood pressure, improve digestion, and increase protection against heart disease, and potentially some cancers.

Vegetable Nutrition Chart

Nutritional content of vegetables per 100 grams

vegetables raw and vegetables cooked, boiled, drained, without salt

Vegetable Nutrition Facts														Vitamins :
Leafy and Salad Vegetable Nutrition Facts
Beet greens, raw	22 kcal 92 kJ	91.2	2.20	0.13	3.7	4.33	0.50	117	2.57	70	41	762	226	6326	30.0	0.1	0.22	0.4	0.25	0.106	1.5
Beet greens, cooked	27 kcal 115 kJ	89.13	2.57	0.20	5.46	2.9	0.60	114	1.9	68	41	909	241	7654	24.9	0.117	0.289	0.499	0.329	0.132	1.81
Broccoli raab or Broccoli rabe, raw	22 kcal 92 kJ	92.55	3.17	0.49	2.85	2.7	0.38	108	2.14	22	73	196	33	2622	20.2	0.162	0.129	1.221	0.322	0.171	1.62
Broccoli raab or Broccoli rabe, cooked	33 kcal 136 kJ	91.41	3.83	0.52	3.12	2.8	0.62	118	1.27	27	82	343	56	4533	37.0	0.169	0.140	2.015	0.448	0.220	2.53
Brussels Sprouts, raw	43 kcal 179 kJ	86.00	3.39	0.30	8.95	3.8	2.20	42	1.40	23	69	389	25	754	85.0	0.139	0.090	0.745	0.309	0.219	0.88
Brussels Sprouts, cooked	36 kcal 150 kJ	88.90	2.55	0.50	7.10	2.6	1.74	36	1.20	20	56	317	21	775	62.0	0.107	0.080	0.607	0.252	0.178	0.43
Cabbage, chinese or pak-choi, raw	13 kcal 55 kJ	95.32	1.50	0.20	2.18	1.0	1.18	105	0.80	19	37	252	65	4468	45.0	0.040	0.070	0.500	0.088	0.194	0.09
Cabbage, chinese or pak-choi, raw	12 kcal 48 kJ	95.55	1.56	0.16	1.78	1.0	0.83	93	1.04	11	29	371	34	4249	26.0	0.032	0.063	0.428	0.079	0.166	0.09
Cabbage, common, raw	24 kcal 100 kJ	92.52	1.21	0.18	5.37	2.3	-	47	0.56	15	23	246	18	126	51.0	0.050	0.030	0.300	0.140	0.095	-
Cabbage, common, cooked	23 kcal 97 kJ	92.57	1.27	0.06	5.51	1.9	2.79	48	0.17	15	33	196	8	80	37.5	0.061	0.038	0.248	0.174	0.112	0.14
Cabbage, red, raw	31 kcal 130 kJ	90.39	1.44	0.16	7.37	2.1	3.83	45	0.80	16	30	243	27	1116	57	0.064	0.069	0.418	0.147	0.209	0.11
Cabbage, red, cooked	29 kcal 122 kJ	90.84	1.51	0.09	6.94	2.6	3.32	42	0.66	17	33	262	28	33	34.4	0.071	0.060	0.382	0.154	0.225	0.12
Cabbage, savoy, raw	27 kcal 113 kJ	91.00	2.00	0.10	6.10	3.1	2.27	35	0.40	28	42	230	28	1000	31.0	0.070	0.030	0.300	0.187	0.190	0.17
Cabbage, savoy, cooked	24 kcal 100 kJ	92.00	1.80	0.09	5.41	2.8	-	30	0.38	24	33	184	24	889	17.0	0.051	0.020	0.024	0.159	0.152	-
Celery, raw	16 kcal 67 kJ	95.43	0.69	0.17	2.97	1.6	1.83	40	0.20	11	24	260	80	449	3.1	0.021	0.057	0.320	0.246	0.074	0.27
Celery, cooked	18 kcal 74 kJ	94.11	0.83	0.16	4.00	1.6	2.37	42	0.42	12	25	284	91	521	6.1	0.043	0.047	0.319	0.195	0.086	0.35
Chard, swiss, raw	19 kcal 79 kJ	92.66	1.80	0.20	3.74	1.6	1.10	51	1.80	81	46	379	213	6116	3.0	0.040	0.90	0.400	0.172	0.099	1.89
Chard, swiss, cooked	20 kcal 84 kJ	92.65	1.88	0.08	4.13	2.1	1.10	58	2.26	86	33	549	179	6124	18.0	0.034	0.086	0.360	0.163	0.085	1.89
Cress, garden, raw	32 kcal 134 kJ	89.40	2.60	0.70	5.50	1.1	4.40	81	1.30	38	76	606	14	6971	69.0	0.080	0.260	1.000	0.242	0.247	0.70
Cress, garden, cooked	23 kcal 96 kJ	92.50	1.90	0.60	3.80	0.7	3.11	61	0.80	26	48	353	8	4649	23.0	0.060	0.160	0.800	0.163	0.157	0.50
Dandelion greens, raw	45 kcal 188 kJ	85.60	2.70	0.70	9.20	3.5	0.71	187	3.10	36	66	397	76	10161	35.0	0.190	0.260	0.806	0.084	0.251	3.44
Dandelion greens, cooked	33 kcal 138 kJ	89.80	2.00	0.60	6.40	2.9	0.50	140	1.80	24	42	232	44	6837	18.0	0.130	0.175	0.514	0.057	0.160	2.44
Endive, raw	17 kcal 71 kcal	93.79	1.25	0.20	3.35	3.1	0.25	52	0.83	15	28	314	22	2167	6.5	0.080	0.075	0.400	0.900	0.020	0.44
Kale, raw	50 kcal 208 kJ	84.46	3.30	0.70	10.01	2.0	-	135	1.70	34	56	447	43	15376	120.0	0.110	0.130	1.000	0.091	0.271	-
Kale, cooked	28 kcal 117 kJ	91.20	1.90	0.40	5.63	2.0	1.25	72	0.90	18	28	228	23	13621	41.0	0.053	0.070	0.500	0.049	0.138	0.85
Lettuce, butterhead, raw	13 kcal 55 kJ	95.63	1.35	0.22	2.23	1.1	0.94	35	1.24	13	33	238	5	3312	3.7	0.057	0.062	0.357	0.150	0.082	0.18
Lettuce, cos or romaine, raw	17 kcal 72 kJ	94.61	1.23	0.30	3.29	2.1	1.19	33	0.97	14	30	247	8	8710	4.0	0.072	0.067	0.313	0.142	0.074	0.13
Lettuce, green leaf, raw	15 kcal 62 kJ	94.98	1.36	0.15	2.87	1.3	0.78	36	0.86	13	29	194	28	7405	9.2	0.070	0.080	0.375	0.134	0.090	0.22
Lettuce, iceberg (includes crisphead types), raw	14 kcal 58 kJ	95.64	0.90	0.14	2.97	1.2	1.97	18	0.41	7	20	141	10	502	2.8	0.041	0.025	0.123	0.091	0.042	0.18
Lettuce, red leaf, raw	16 kcal 68 kJ	95.64	1.33	0.22	2.26	0.9	0.48	33	1.20	12	28	187	25	7492	3.7	0.064	0.077	0.321	0.144	0.100	0.15
Radicchio, raw	23 kcal 96 kJ	93.14	1.43	0.25	4.48	0.9	0.60	19	0.57	13	40	302	22	27	8.0	0.016	0.028	0.255	0.269	0.057	2.26
Sorrel or spinach dock, raw	22 kcal 92 kJ	93.00	2.00	0.70	3.20	2.9	-	44	2.40	103	63	390	4	4000	48.0	0.040	0.100	0.500	0.041	0.122	-
Sorrel or spinach dock, cooked	20 kcal 84 kJ	93.60	1.83	0.64	2.93	2.6	-	38	2.08	89	52	321	3	3474	26.3	0.034	0.086	0.411	0.036	0.100	-
Spinach, raw	23 kcal 97 kJ	91.40	2.86	0.39	3.63	2.2	0.42	99	2.71	79	49	558	79	9377	28.1	0.078	0.189	0.724	0.065	0.195	2.03
Spinach, cooked	23 kcal 96 kJ	91.21	2.97	0.26	3.75	2.4	0.43	136	3.57	87	56	466	70	10481	9.8	0.095	0.236	0.490	0.145	0.242	2.08
Watercress, raw	11 kcal 46 kJ	95.11	2.30	0.10	1.29	0.5	0.20	120	0.20	21	60	330	41	3191	43.0	0.090	0.120	0.200	0.310	0.129	1.00
Vegetable Nutrition Facts														Vitamins :
Vegetables - Fruits in the Botanical Sense
Avocado, raw	160 kcal 670 kJ	73.23	2.00	14.66	8.53	6.7	0.66	12	0.55	29	52	485	7	146	10.0	0.067	0.130	1.738	1.389	0.257	2.07
Cucumber, with peel, raw	15 kcal 65 kJ	95.23	0.65	0.11	3.63	0.5	1.67	16	0.28	13	24	147	2	105	2.8	0.027	0.033	0.098	0.259	0.040	0.03
Eggplant or Aubergine, raw	24 kcal 102 kJ	92.41	1.01	0.19	5.70	3.4	2.35	9	0.24	14	25	230	2	27	2.2	0.039	0.037	0.649	0.281	0.084	0.30
Eggplant or Aubergine, cooked	35 kcal 147 kJ	89.67	0.83	0.23	8.73	2.5	3.20	6	0.25	11	15	123	1	37	1.3	0.076	0.020	0.600	0.075	0.086	0.41
Peppers, sweet, green, raw	20 kcal 84 kJ	93.89	0.86	0.17	4.64	1.7	2.40	10	0.34	10	20	175	3	370	80.4	0.057	0.028	0.480	0.099	0.224	0.37
Peppers, sweet, green, cooked	28 kcal 117 kJ	91.87	0.92	0.20	6.70	1.2	3.19	9	0.46	10	18	166	2	468	74.4	0.059	0.030	0.477	0.079	0.233	0.50
Peppers, sweet, red, raw	31 kcal 129 kJ	92.21	0.99	0.30	6.03	2.1	4.20	7	0.43	12	26	211	4	3131	127.7	0.054	0.085	0.979	0.317	0.291	1.58
Peppers, sweet, red, cooked	28 kcal 117 kJ	91.87	0.92	0.20	6.70	1.2	4.39	9	0.46	10	18	166	2	2941	171.0	0.059	0.030	0.477	0.079	0.233	1.65
Peppers, sweet, yellow, raw	27 kcal 112 kJ	92.02	1.00	0.21	6.32	0.9	-	11	0.46	12	24	212	2	200	183.5	0.028	0.025	0.890	0.168	0.168	-
Pumpkin, raw	26 kcal 109 kJ	91.60	1.00	0.10	6.50	0.5	1.36	21	0.80	12	44	340	1	7384	9.0	0.050	0.110	0.600	0.298	0.061	1.06
Pumpkin, cooked	20 kcal 83 kJ	93.69	0.72	0.07	4.90	1.1	1.02	15	0.57	9	30	230	1	4992	4.7	0.031	0.078	0.413	0.201	0.044	0.80
Squash, summer, zucchini or courgette, includes skin, raw	17 kcal 70 kJ	94.79	1.21	0.32	3.11	1.0	2.50	16	0.37	18	38	261	8	200	17.9	0.045	0.094	0.451	0.204	0.163	0.12
Squash, summer, zucchini or courgette, includes skin, cooked	15 kcal 64 kJ	95.22	1.14	0.36	2.69	1.0	1.71	18	0.37	19	37	264	3	1117	12.9	0.035	0.024	0.510	0.288	0.080	0.12
Squash, winter, butternut, raw	45 kcal 188 kJ	86.41	1.00	0.10	11.69	2.0	2.20	48	0.70	34	33	352	4	10630	21.0	0.100	0.020	1.200	0.400	0.154	1.44
Squash, winter, butternut, baked	40 kcal 167 kJ	87.80	0.90	0.09	10.49	3.2	1.97	41	0.60	29	27	284	4	11155	15.1	0.072	0.017	0.969	0.359	0.124	1.29
Sweet corn, cooked	96 kcal 401 kJ	73.41	3.41	1.50	20.98	2.4	4.54	3	0.45	26	77	218	1	263	5.5	0.093	0.057	1.683	0.792	0.139	0.09
Tomatoes, red, ripe, raw	18 kcal 74 kJ	94.52	0.88	0.20	3.89	1.2	2.63	10	0.27	11	24	237	5	833	13.7	0.037	0.019	0.594	0.089	0.080	0.54
Tomatoes, red, ripe, stewed	79 kcal 331 kJ	80.63	1.96	2.68	13.05	1.7	-	26	1.06	15	38	247	455	666	18.2	0.108	0.080	1.110	0.256	0.086	-
Vegetable Nutrition Facts														Vitamins :
Flowers and Flower Buds
Artichokes, cooked	53 kcal 220 kJ	84.08	2.89	0.34	11.95	8.6	0.99	21	0.61	42	73	286	60	13	7.4	0.050	0.089	1.110	0.240	0.081	0.19
Broccoli, raw	34 kcal 141 kJ	89.30	2.82	0.37	6.64	2.6	1.70	47	0.73	21	66	316	33	623	89.2	0.071	0.117	0.639	0.573	0.175	0.78
Broccoli, cooked	35 kcal 146 kJ	89.25	2.38	0.41	7.18	3.3	1.39	40	0.67	21	67	293	41	1548	64.9	0.063	0.123	0.553	0.616	0.200	1.45
Cauliflower, raw	25 kcal 104 kJ	92.07	1.92	0.28	4.97	2.0	1.91	22	0.42	15	44	299	30	0	48.2	0.050	0.060	0.507	0.667	0.184	0.08
Cauliflower, cooked	23 kcal 96 kJ	93.00	1.84	0.45	4.11	2.3	2.08	16	0.32	9	32	142	15	12	44.3	0.042	0.052	0.410	0.508	0.173	0.07
Vegetable Nutrition Facts														Vitamins :
Podded Vegetables (Legumes)
Broadbeans, cooked	100 kcal 460 kJ	71.54	7.60	0.40	19.65	5.4	1.82	36	1.50	43	125	268	5	15	0.3	0.097	0.089	0.711	0.157	0.072	0.02
Chickpeas, cooked	164 kcal 686 kJ	60.21	8.86	2.59	27.42	7.6	4.80	49	2.89	48	168	291	7	27	1.3	0.116	0.063	0.526	0.286	0.139	0.35
French beans, cooked	129kcal 540 kJ	66.57	7.05	0.76	24.02	9.4	-	63	1.08	56	102	370	6	3	1.2	0.130	0.062	0.546	0.222	0.105	-
Kidney beans, cooked	127 kcal 532 kJ	66.94	8.67	0.50	22.80	6.4	0.32	35	2.22	42	138	405	1	0	1.2	0.160	0.058	0.578	0.220	0.120	0.03
Lentils, cooked	116 kcal 487 kJ	69.64	9.02	0.38	20.13	7.9	1.80	19	3.33	36	180	369	2	8	1.5	0.169	0.073	1.060	0.638	0.178	0.11
Navy beans, cooked	140 kcal 585 kJ	63.81	8.23	0.62	26.05	10.5	0.37	69	2.36	53	144	389	0	0	0.9	0.237	0.066	0.649	0.266	0.138	0.01
Okra, cooked	22 kcal 94 kJ	92.57	1.87	0.21	4.51	2.5	2.40	77	0.28	36	32	135	6	283	16.3	0.132	0.055	0.871	0.213	0.187	0.27
Peas, green, raw	81 kcal 339 kJ	78.86	5.42	0.40	14.45	5.1	5.67	25	1.47	33	108	244	5	765	40.0	0.266	0.132	2.090	0.104	0.169	0.13
Peas, green, cooked	84 kcal 352 kJ	77.87	5.36	0.22	15.63	5.5	5.93	27	1.54	39	117	271	3	801	14.2	0.259	0.149	2.021	0.153	0.216	0.14
Peanuts, dry-roasted	585 kcal 2448 kJ	1.55	23.68	49.66	21.51	8.0	4.18	54	2.26	176	358	658	6	0	0.0	0.438	0.098	13.525	1.395	0.256	6.93
Pinto beans, cooked	143 kcal 600 kJ	62.95	9.01	0.65	26.22	9.0	0.34	46	2.09	50	147	436	1	0	0.8	0.193	0.062	0.318	0.210	0.229	0.94
Soybeans, cooked	173 kcal 725 kJ	62.55	16.64	8.97	9.93	6.0	3.00	102	5.14	86	245	515	1	9	1.7	0.155	0.285	0.399	0.179	0.234	0.35
Vegetable Nutrition Information														Vitamins :
Bulb and Stem Vegetables
Asparagus, cooked	22kcal 94 kJ	92.63	2.40	0.22	4.11	2.0	1.30	23	0.91	14	54	224	14	1006	7.7	0.162	0.139	1.084	0.225	0.079	1.50
Celeriac, raw	42 kcal 176 kJ	88.00	1.50	0.30	90.20	1.8	1.60	43	0.70	20	115	300	100	0	8.0	0.050	0.060	0.700	0.352	0.165	0.36
Celeriac, cooked	27 kcal 113 kJ	92.30	0.96	0.19	5.90	1.2	-	26	0.43	12	66	173	61	0	3.6	0.027	0.037	0.427	0.203	0.101	-
Celery, raw	16 kcal 67 kJ	95.43	0.69	0.17	2.97	1.6	1.83	40	0.20	11	24	260	80	449	3.1	0.021	0.057	0.320	0.246	0.074	0.27
Celery, cooked	18 kcal 74 kJ	94.11	0.83	0.16	4.00	1.6	2.37	42	0.42	12	25	284	91	521	6.1	0.043	0.047	0.319	0.195	0.086	0.35
Garlic, raw	149 kcal 623 kJ	58.58	6.36	0.50	33.06	2.1	1.00	181	1.70	25	153	401	17	9	31.2	0.200	0.110	0.700	0.596	1.235	0.08
Fennel, raw	31 kcal 130 kJ	90.21	1.24	0.20	7.29	3.1	-	49	0.73	17	50	414	52	134	12	0.010	0.032	0.640	0.232	0.047	-
Kohlrabi, raw	27 kcal 113 kJ	91.00	1.70	0.10	6.20	3.6	2.60	24	0.40	19	46	350	20	36	62.0	0.050	0.020	0.400	0.165	0.150	0.48
Kohlrabi, cooked	29 kcal 121 kJ	90.30	1.80	0.11	6.69	1.1	2.80	25	0.40	19	45	340	21	35	54.0	0.040	0.020	0.390	0.160	0.154	0.52
Leeks, raw	61 kcal 255 kJ	83.00	1.50	0.30	14.15	1.8	3.90	59	2.10	28	35	180	20	1667	12.0	0.060	0.030	0.400	0.140	0.233	0.92
Leeks, cooked	31 kcal 130 kJ	90.80	0.81	0.20	7.62	1.0	2.11	30	1.10	14	17	87	10	812	4.2	0.026	0.020	0.200	0.072	0.113	0.50
Onions, raw	40 kcal 166 kJ	89.11	1.10	0.10	9.34	1.7	4.24	23	0.21	10	29	146	4	2	7.4	0.046	0.027	0.116	0.123	0.120	0.02
Onions, cooked	44 kcal 184 kJ	87.86	1.36	0.19	10.15	1.4	4.73	22	0.24	11	35	166	3	2	5.2	0.042	0.023	0.165	0.113	0.129	0.02
Spring onion or scallions, raw	32 kcal 135 kJ	89.83	1.83	0.19	7.34	2.6	2.33	72	1.48	20	37	276	16	997	18.8	0.055	0.080	0.525	0.075	0.061	0.55
Shallots, raw	72 kcal 302 kJ	79.80	2.50	0.10	16.80	-	-	37	1.20	21	60	334	12	1190	8.0	0.060	0.020	0.200	0.290	0.345	-
Vegetable Nutritional Value														Vitamins :
Root and Tuberous Vegetables
Beetroots or beets, raw	43 kcal 180 kJ	87.58	1.61	0.71	9.56	2.8	6.76	16	0.80	23	40	325	78	33	4.9	0.031	0.040	0.334	0.155	0.067	0.04
Beetroots or beets, cooked	44 kcal 184 kJ	87.06	1.68	0.18	9.96	2.0	7.96	16	0.79	23	38	305	77	35	3.6	0.027	0.040	0.331	0.145	0.067	0.04
Carrots, raw	41 kcal 173 kJ	88.29	0.93	0.24	9.58	2.8	4.74	33	0.30	12	35	320	69	16706	5.9	0.066	0.058	0.983	0.273	0.138	0.66
Carrots, cooked	35 kcal 147 kJ	90.17	0.76	0.18	8.22	3.0	3.45	30	0.34	10	30	235	58	17033	3.6	0.066	0.044	0.645	0.232	0.153	1.03
Ginger root, raw	80 kcal 333 kJfont>	78.89	1.82	0.75	17.77	2.0	1.70	16	0.60	43	34	415	13	0	5.0	0.025	0.034	0.750	0.203	0.160	0.26
Parsnips, cooked	71 kcal 229 kJ	80.24	1.32	0.30	17.01	3.6	4.80	37	0.58	29	69	367	10	0	13.0	0.083	0.051	0.724	0.588	0.093	1.00
Potatoes, cooked without skin	86 kcal 360 kJ	77.46	1.71	0.10	20.01	1.8	0.85	8	0.31	20	40	328	5	3	7.4	0.098	0.019	1.312	0.509	0.269	0.01
Radishes, raw	16 kcal 66 kJ	95.27	0.68	0.10	3.40	1.6	1.86	25	0.34	10	20	233	39	7	14.8	0.012	0.039	0.254	0.165	0.071	0.00
Sweet Potato, cooked	76 kcal 320 kJ	80.13	1.37	0.14	17.72	2.5	5.74	27	0.72	18	32	230	27	15740	12.8	0.056	0.047	0.538	0.581	0.165	0.94
Turnips or swede, raw	28 kcal 117 kJ	91.87	0.90	0.10	6.43	1.8	3.80	30	0.30	11	27	191	67	0	21.0	0.040	0.030	0.400	0.200	0.090	0.03
Turnips or swede, cooked	22 kcal 92 kJ	93.60	0.71	0.08	5.06	2.0	2.99	33	0.18	9	26	177	16	0	11.6	0.027	0.023	0.299	0.142	0.067	0.02
Wasabi, root, raw	109 kcal 456 kJ	69.11	4.80	0.63	23.54	7.8	-	128	1.03	69	80	568	17	35	41.9	0.131	0.114	0.743	0.203	0.274	-
Yam, cooked	116 kcal 486 kJ	70.13	1.49	0.14	27.48	3.9	0.49	14	0.52	18	49	670	8	122	12.1	0.095	0.028	0.552	0.311	0.228	0.34

Source: USDA National Nutrient Database for Standard Reference

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