Vegetables, while not as high in calories as some other foods, can still provide a lot of the nutrients your body needs. Sometimes it’s difficult to know just how many calories are in your favorite vegetables though.
Some vegetables have a low-calorie content but are high in nutrients like vitamin A and potassium. Others have a higher calorie content but also provide important vitamins, minerals, and antioxidants.
Whether you’re counting calories for weight loss or looking to maintain a healthy weight, knowing the number of calories in vegetables is useful.
Calories in Vegetables Chart
There are many types of vegetables out there, and each has its own unique flavor and nutritional value. I recently looked at the different types of spinach available, I never knew there were so many!
To make this list of the calories in vegetables useful I used the consumer study conducted by The Packer that tracks the purchase and consumption of fresh produce in the U.S (source), here is the data for 2021.
| 1. | Potatoes (cup) | 116 calories |
| 2. | Tomatoes (cup) | 26 calories |
| 3. | Onions (cup) | 46 calories |
| 4. | Carrots (cup) | 45 calories |
| 5. | Lettuce (cup) | 5 calories |
| 6. | Bell Peppers (cup) | 39 calories |
| 7. | Brocolli (cup) | 31 calories |
| 8. | Cucumbers (cup) | 16 calories |
| 9. | Salad Mix (cup) | 64 calories |
| 10. | Celery (cup) | 14 calories |
| 11. | Mushrooms (cup) | 16 calories |
| 12. | Corn (cup) | 177 calories |
| 13. | Garlic (cup) | 203 calories |
| 14. | Spinach (cup) | 7 calories |
| 15. | Green Beans (cup) | 31 calories |
| 16. | Sweet Potatoes (cup) | 114 calories |
| 17. | Green Onions (cup) | 32 calories |
| 18. | Cauliflower (cup) | 27 calories |
| 19. | Cabbage (cup) | 17 calories |
| 20. | Asparagus (cup) | 27 calories |
To make the comparison easier I have compared the calories in different vegetables in a cup.
Lowest Calories Vegetables
What are the lowest calorie vegetables?
Well, according to the calories in vegetables table above, the lowest calorie vegetables are:
- Lettuce (cup) – 5 calories
- Spinach (cup) – 7 calories
- Celery (cup) – 14 calories
- Mushrooms (cup) – 16 calories
- Cabbage (cup) – 17 calories
All of these vegetables have fewer than 25 calories per cup.
Highest Calories Vegetables
Some vegetables have more calories than others, so it's important to read the nutrition information on packages before selecting them.
Here are the top four highest-calorie vegetables shown in the chart above:
- Garlic (cup) – 203 calories
- Corn (cup) – 177 calories
- Potatoes (cup) – 116 calories
- Sweet Potatoes (cup) – 114 calories
All of these vegetables have more than 100 calories per cup, although it's unlikely someone would consume 1 cup of Garlic!
How Many Calories in Mixed Vegetables?
Mixed vegetables are a healthy and filling option for a meal or as a side dish. Sometimes it can be difficult to estimate the calories in mixed veggies though.
- Canned mixed vegetables (1 cup) – 88 calories
- Canned Mixed Vegetables (Drained Solids) (1 cup) – 80 calories
- Frozen Mixed Vegetables (100 gms) – 64 calories
- Canned Cooked Mixed Vegetables (Corn, Lima Beans, Peas, Green Beans and Carrots) (1 cup) – 151 calories
* Calculations are approximate
How Many Calories in Roasted Vegetables?
Who doesn't love the taste of roasted vegetables, eh? Being from the UK having a roast dinner was a weekly habit before moving to Malaysia with family.
Roasted vegetables are a healthy way to get your daily recommended amount of vitamins, minerals, and fiber.
A single cup of roasted vegetables typically has around 100 calories. Some veggies have more calories than others; for example, roasted Brussels sprouts have almost 180 calories per cup!
- Roasted vegetables (1 cup) – 151 calories
- Roasted Vegetables in Olive Oil ((Broccoli, Cauliflower, Carrots In Olive Oil) (1 cup) – 250 calories
* Calculations are approximate
Do Roasted Vegetables Have More Calories?
There is a lot of debate on whether roasted vegetables have more calories than raw vegetables.
Some say that because the vegetables have been cooked, they contain more calories and fat due to the oil cooked in. Others argue that because the vegetable has been roasted, it loses some of its water content and therefore contains fewer calories.
But recently scientists now believe that you get more calories from the same amount of food when it’s cooked, as opposed to raw (Source).
Do you Struggle Eating Vegetables?
Do you find it hard to eat vegetables? If so, there may be a reason for it.
According to a study done by the University of Michigan, people who struggle to eat vegetables are more likely to have lower intakes of fiber, vitamin C and folate. deficiencies in these nutrients can lead to problems such as poor digestion, anemia and heart disease.
While some people may find it difficult to stick to a vegetable-only diet, others may simply not enjoy them. In order for everyone to get the most out of their veggies, it is important to find foods that they enjoy and that fit into their dietary goals.
Understanding the challenge of managing calorie intake, especially for women, can be essential in the weight loss journey. For those interested, there are women-centric fat burning supplements that might provide some support.
Supplement Vegetables with Powdered Greens
Although consuming greens powders can't completely replace vegetables, Adding powdered greens to your diet can provide a significant boost of vitamins and minerals.
Powdered greens are a great way to get more servings of vegetables in a single meal, without having to chew or swallow large chunks.
They're also easy to store, so you can have them on hand for when you need them.
Greens supplements also tend to be low in calories and can be used in the healthiest diets.
Each day I get the benefit of both a varied diet rich in vegetables and a greens supplement to get all my vegetable bases covered!
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