Vegetables Nutrition Guide
Complete nutrition facts, calories, and health information for 19 vegetables. All data verified from USDA FoodData Central.
About Vegetables
Vegetables are nutritional powerhouses that form the foundation of a healthy diet. Extremely low in calories yet high in fiber, vitamins, and minerals, vegetables should make up a significant portion of your daily food intake. Leafy greens like spinach and kale are rich in iron and calcium, while cruciferous vegetables like broccoli and cauliflower contain cancer-fighting compounds. Root vegetables provide sustained energy, and colorful peppers deliver vitamin C.
Nutrition Tips for Vegetables
- ✓Aim for at least 5 servings of vegetables daily
- ✓Dark leafy greens are among the most nutrient-dense foods
- ✓Cooking methods affect nutrient retention - steaming preserves more vitamins
- ✓Frozen vegetables retain most nutrients and are more affordable
Vegetables Quick Stats
All Vegetables Nutrition Facts
Broccoli
34
calories/100g
2.8g
protein
7g
carbs
0.4g
fat
Spinach
23
calories/100g
2.7g
protein
4g
carbs
0.4g
fat
Sweet Potato
86
calories/100g
1.6g
protein
20g
carbs
0.1g
fat
Carrot
41
calories/100g
0.9g
protein
10g
carbs
0.2g
fat
Tomato
18
calories/100g
0.9g
protein
4g
carbs
0.2g
fat
Cucumber
16
calories/100g
0.7g
protein
4g
carbs
0.1g
fat
Lettuce
15
calories/100g
1.2g
protein
3g
carbs
0.2g
fat
Onion
40
calories/100g
1.1g
protein
9g
carbs
0.1g
fat
Bell Pepper
31
calories/100g
1g
protein
6g
carbs
0.3g
fat
Cauliflower
25
calories/100g
1.9g
protein
5g
carbs
0.3g
fat
Celery
14
calories/100g
0.7g
protein
3.3g
carbs
0.2g
fat
Zucchini
21
calories/100g
1.5g
protein
4g
carbs
0.4g
fat
Kale
49
calories/100g
2.2g
protein
9g
carbs
0.9g
fat
Asparagus
20
calories/100g
2.2g
protein
4g
carbs
0.1g
fat
Mushrooms
22
calories/100g
3.1g
protein
3.3g
carbs
0.3g
fat
Edamame
121
calories/100g
12g
protein
9g
carbs
5.2g
fat
Chickpeas
164
calories/100g
8.9g
protein
27g
carbs
2.6g
fat
Lentils
116
calories/100g
9g
protein
20g
carbs
0.4g
fat
Black Beans
132
calories/100g
8.9g
protein
24g
carbs
0.5g
fat
Compare Vegetables
See how different vegetables stack up nutritionally:
Frequently Asked Questions About Vegetables
Which vegetables have the most protein?
Spinach (2.9g/100g), broccoli (2.8g/100g), Brussels sprouts (3.4g/100g), and green peas (5.4g/100g) are among the highest protein vegetables, though amounts are modest compared to animal proteins.
What are the lowest calorie vegetables?
Cucumbers (15 cal/100g), celery (16 cal/100g), lettuce (15 cal/100g), and zucchini (17 cal/100g) have extremely low calorie counts, allowing unlimited portions for most diets.
Which vegetables are best for gut health?
High-fiber vegetables like artichokes, broccoli, and Brussels sprouts support gut health, while fermented vegetables like sauerkraut provide beneficial probiotics.
Verified Data: All nutrition information sourced from USDA FoodData Central, the official U.S. Department of Agriculture nutrition database.