No doubt about it, vegetables should be a regular part of everyone’s diet. One glance at this calorie chart, and it’s easy to see why. A large portion of vegetables won’t contain very many calories, and yet it will include a wonderful dose of vitamins, minerals, and other nutrients. Vegetables contain a mix of carbohydrates along with smaller amounts of healthy fats and protein. They can also be one of the most valuable sources of dietary fiber; that’s one reason why artichokes, starchy veggies like potatoes, and leafy greens like kale have high nutritional value. Superfoods even have an entire day’s worth of necessary nutrients. Broccoli packs over twice as much vitamin C as is recommended for daily intake, and believe it or not one medium-sized sweet potato has over 500% the amount of vitamin A needed. Those following a vegetarian or vegan diet should be sure to consume plenty of spinach; there are 3 grams of protein per half cup. What better way is there to add protein to a fresh vegetable salad without racking up the calories? Since fresh fruits are not sold with nutrition facts, the information below will help you decide which veggies fit best into your healthy eating plan.
| Vegetables | Serving | Calories |
| Artichoke | 1 artichoke (128 g) | 60 cal |
| Arugula | 1 leaf (2 g) | 1 cal |
| Asparagus | 1 spear (12 g) | 2 cal |
| Aubergine | 1 aubergine (458 g) | 115 cal |
| Beetroot | 1 beet (82 g) | 35 cal |
| Bell Pepper | 1 pepper (73 g) | 15 cal |
| Black Olives | 1 olive (2.7 g) | 2 cal |
| Broccoli | 1 bunch (608 g) | 207 cal |
| Brussels Sprouts | 1 sprout (19 g) | 8 cal |
| Cabbage | 1 head (908 g) | 227 cal |
| Capsicum | 1 pepper (45 g) | 12 cal |
| Carrot | 1 carrot (61 g) | 25 cal |
| Cauliflower | 1 floweret (13 g) | 3 cal |
| Celery | 1 stalk (40 g) | 6 cal |
| Chard | 1 leaf (48 g) | 9 cal |
| Cherry Tomato | 1 cherry tomato (20 g) | 20 cal |
| Chicory | 1 head (53 g) | 38 cal |
| Chinese Cabbage | 1 head (840 g) | 134 cal |
| Chives | 1 tbsp, chopped (3 g) | 1 cal |
| Collard Greens | 1 cup, raw (36 g) | 12 cal |
| Corn | 1 cup (154 g) | 562 cal |
| Courgette | 1 courgette (196 g) | 33 cal |
| Creamed Spinach | 1 cup (200 g) | 148 cal |
| Cucumber | 1 cucumber (410 g) | 66 cal |
| Eggplant | 1 eggplant (458 g) | 115 cal |
| Endive | 1 head (513 g) | 87 cal |
| Fennel | 1 bulb (234 g) | 73 cal |
| Garlic | 1 clove (3 g) | 4 cal |
| Gherkin | 1 gherkin (65 g) | 9 cal |
| Gourd | 1 gourd (771 g) | 108 cal |
| Green Beans | 1 cup (110 g) | 34 cal |
| Green Olives | 1 olive (2.7 g) | 2 cal |
| Green Onion | 1 green onion (15 g) | 5 cal |
| Horseradish | 1 tbsp (15 g) | 7 cal |
| Kale | 1 cup, chopped (67 g) | 33 cal |
| Kohlrabi | 1 kohlrabi (400 g) | 108 cal |
| Kumara | 1 kumara (130 g) | 112 cal |
| Leek | 1 leek (89 g) | 54 cal |
| Lettuce | 1 head (600 g) | 90 cal |
| Mushrooms | 1 mushroom (5.4 g) | 1 cal |
| Mustard Greens | 1 cup, chopped (56 g) | 15 cal |
| Nori | 1 sheet (2.6 g) | 1 cal |
| Okra | 1 pod (12 g) | 4 cal |
| Olives | 1 olive (2.7 g) | 2 cal |
| Onion | 1 onion (85 g) | 34 cal |
| Parsnips | 1 parsnip (170 g) | 128 cal |
| Peas | 1 cup (98 g) | 79 cal |
| Pepper | 1 pepper (75 g) | 20 cal |
| Potato | 1 potato (213 g) | 164 cal |
| Pumpkin | 1 pumpkin (196 g) | 51 cal |
| Radishes | 1 radish (4.5 g) | 1 cal |
| Red Cabbage | 1 leaf (22 g) | 7 cal |
| Rutabaga | 1 rutabaga (386 g) | 147 cal |
| Shallots | 1 shallot (25 g) | 18 cal |
| Spinach | 1 bunch (340 g) | 78 cal |
| Squash | 1 squash (196 g) | 88 cal |
| Sweet Potato | 1 potato (130 g) | 112 cal |
| Tomato | 1 tomato (111 g) | 20 cal |
| Turnip Greens | 1 turnip green (170 g) | 34 cal |
| Turnips | 1 turnip (122 g) | 34 cal |
| Wasabi | 1 root (169 g) | 184 cal |
| Winter Squash | 1 squash (431 g) | 147 cal |
| Zucchini | 1 zucchini (196 g) | 33 cal |
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