How many calories are in vegetables?

Across the 80 vegetables in this database the average is 50 calories per 100 g . The range runs from 12 kcal (pickles, cucumber, dill or kosher dill) up to 361 kcal (flour, potato) per 100 g.

Which vegetables are lowest in calories?

Pickles, cucumber, dill or kosher dill (12 kcal per 100 g), Cucumber, with peel, raw (16 kcal per 100 g), Celery, raw (17 kcal per 100 g) are the lowest-calorie options in this category. See the full low-calorie foods list .

Which vegetables have the most protein?

Flour, potato leads this category with 8.1 g of protein per 100 g. Browse the full high-protein foods list to compare across every category.

Where does this nutrition data come from?

Every value comes from USDA FoodData Central , which is public domain (CC0). Viewing and logging it here is 100% free with no sign-up.

Which vegetables give the most protein per calorie?

Spinach, baby has the best protein-to-calorie ratio in this category at 10.7 g of protein per 100 calories (2.9 g protein and 27 kcal per 100 g). Protein per calorie matters more than protein per 100 g when you are eating in a deficit.

What is the calorie range across vegetables?

From 12 kcal per 100 g (pickles, cucumber, dill or kosher dill, 0.12 kcal/g — very low energy density) up to 361 kcal per 100 g (flour, potato, 3.61 kcal/g — medium). The median is 33 kcal and the mean is 50 kcal per 100 g.

Which vegetables have the most fibre?

Flour, potato leads this category with 5.4 g of dietary fibre per 100 g — 19% of the FDA Daily Value.

Are these vegetables calories raw or cooked?

Each entry states its own preparation in the food name — "raw", "cooked", "canned", "pan-broiled" and so on — because cooking changes weight and therefore calories per 100 g. Water loss concentrates calories; added fat raises them. Open any food to see exactly which USDA record it maps to.

Vegetables Nutrition Guide: Calories & Macros for 80 Foods Compared

Vegetables nutrition table (per 100 g)

The table lists every vegetable entry in the CalorieInsight database with its calories, macronutrients, net carbs, fibre, sodium and energy density per 100 g. Tap any name for full nutrition facts, ounce and pound conversions, and a serving calculator.

Food	Calories	kcal/g	Protein	Carbs	Net carbs	Fibre	Fat	Sodium
🍽️ Arugula, baby, raw	31 kcal	0.31	1.7 g	5.4 g	3.1 g	2.3 g	0.3 g	87 mg
🍽️ Asparagus, green, raw	28 kcal	0.28	1.4 g	5.1 g	3.2 g	1.9 g	0.2 g	2 mg
🫘 Beans, snap, green, canned, regular pack, drained solids	21 kcal	0.21	1 g	4.1 g	4.1 g	0 g	0.4 g	282 mg
🫘 Beans, snap, green, raw	40 kcal	0.4	2 g	7.4 g	4.4 g	3 g	0.3 g	0 mg
🍽️ Beet greens, raw	26 kcal	0.26	1.6 g	4.7 g	2.1 g	2.6 g	0.1 g	280 mg
🍽️ Beets, raw	45 kcal	0.45	1.7 g	8.8 g	5.7 g	3.1 g	0.3 g	112 mg
🥦 Broccoli, raw	31 kcal	0.31	2.6 g	6.3 g	3.9 g	2.4 g	0.3 g	36 mg
🍽️ Brussels sprouts, raw	60 kcal	0.6	4 g	9.6 g	4.8 g	4.8 g	0.6 g	26 mg
🍽️ Cabbage, bok choy, raw	20 kcal	0.2	1 g	3.5 g	2.2 g	1.3 g	0.2 g	14 mg
🍽️ Cabbage, green, raw	31 kcal	0.31	1 g	6.4 g	6.4 g	0 g	0.2 g	16 mg
🍽️ Cabbage, red, raw	34 kcal	0.34	1.2 g	6.8 g	6.8 g	0 g	0.2 g	12 mg
🥕 Carrots, baby, raw	41 kcal	0.41	0.8 g	9.1 g	6.4 g	2.7 g	0.1 g	63 mg
🥕 Carrots, frozen, unprepared	37 kcal	0.37	0.8 g	7.9 g	4.7 g	3.2 g	0.5 g	66 mg
🥕 Carrots, mature, raw	48 kcal	0.48	0.9 g	10.3 g	7.2 g	3.1 g	0.4 g	87 mg
🍽️ Cauliflower, raw	28 kcal	0.28	1.6 g	4.7 g	2.7 g	2 g	0.2 g	20 mg
🍽️ Celery, raw	17 kcal	0.17	0.5 g	3.3 g	3.3 g	0 g	0.2 g	97 mg
🍽️ Collards, raw	47 kcal	0.47	3 g	7 g	3.2 g	3.8 g	0.8 g	18 mg
🌽 Corn, sweet, yellow and white kernels, fresh, raw	85 kcal	0.85	2.8 g	14.7 g	12.3 g	2.4 g	1.6 g	0 mg
🥒 Cucumber, with peel, raw	16 kcal	0.16	0.6 g	3 g	3 g	0 g	0.2 g	2 mg
🍆 Eggplant, raw	26 kcal	0.26	0.9 g	5.4 g	2.9 g	2.5 g	0.1 g	0 mg
🍽️ Fennel, bulb, raw	27 kcal	0.27	0.9 g	5.5 g	3.4 g	2.1 g	0.1 g	49 mg
🍽️ Flour, cassava	357 kcal	3.57	0.9 g	87.3 g	82.5 g	4.8 g	0.5 g	13 mg
🥔 Flour, potato	361 kcal	3.61	8.1 g	79.9 g	74.5 g	5.4 g	1 g	48 mg
🧄 Garlic, raw	143 kcal	1.43	6.6 g	28.2 g	25.5 g	2.7 g	0.4 g	0 mg
🥬 Kale, frozen, cooked, boiled, drained, without salt	36 kcal	0.36	2.9 g	5.3 g	5.3 g	0 g	1.2 g	16 mg
🥬 Kale, raw	35 kcal	0.35	2.9 g	4.4 g	0.3 g	4.1 g	1.5 g	53 mg
🍽️ Ketchup, restaurant	117 kcal	1.17	1.1 g	26.8 g	26.8 g	0 g	0.6 g	949 mg
🥬 Lettuce, cos or romaine, raw	17 kcal	0.17	1.2 g	3.2 g	1.4 g	1.8 g	0.3 g	0 mg
🥬 Lettuce, iceberg, raw	17 kcal	0.17	0.7 g	3.4 g	3.4 g	0 g	0.1 g	16 mg
🥬 Lettuce, leaf, green, raw	22 kcal	0.22	1.1 g	4.1 g	4.1 g	0 g	0.2 g	29 mg
🥬 Lettuce, leaf, red, raw	18 kcal	0.18	0.9 g	3.3 g	3.3 g	0 g	0.1 g	25 mg
🥬 Lettuce, romaine, green, raw	21 kcal	0.21	1 g	4.1 g	4.1 g	0 g	0.1 g	23 mg
🍄 Mushroom, beech	40 kcal	0.4	2.2 g	6.8 g	3.7 g	3.1 g	0.4 g	1 mg
🍄 Mushroom, crimini	30 kcal	0.3	3.1 g	4 g	2.2 g	1.8 g	0.2 g	5 mg
🍄 Mushroom, enoki	44 kcal	0.44	2.4 g	8.1 g	5.2 g	2.9 g	0.2 g	0 mg
🍄 Mushroom, king oyster	46 kcal	0.46	2.4 g	8.5 g	5.5 g	3 g	0.3 g	1 mg
🍄 Mushroom, lion's mane	43 kcal	0.43	2.5 g	7.6 g	3.2 g	4.4 g	0.3 g	0 mg
🍄 Mushroom, maitake	38 kcal	0.38	2.2 g	6.6 g	3.5 g	3.1 g	0.3 g	0 mg
🍄 Mushroom, oyster	41 kcal	0.41	2.9 g	6.9 g	4 g	2.9 g	0.2 g	1 mg
🍄 Mushroom, pioppini	39 kcal	0.39	3.5 g	5.8 g	3 g	2.8 g	0.2 g	0 mg
🍄 Mushroom, portabella	32 kcal	0.32	2.8 g	4.7 g	2.8 g	1.9 g	0.3 g	5 mg
🍄 Mushrooms, shiitake	44 kcal	0.44	2.4 g	8.2 g	4 g	4.2 g	0.2 g	1 mg
🍄 Mushrooms, white button	31 kcal	0.31	2.9 g	4.1 g	2.4 g	1.7 g	0.4 g	6 mg
🧅 Onion rings, breaded, par fried, frozen, prepared, heated in oven	288 kcal	2.88	4.5 g	36.3 g	33.9 g	2.4 g	14.4 g	374 mg
🧅 Onions, red, raw	44 kcal	0.44	0.9 g	9.9 g	7.7 g	2.2 g	0.1 g	1 mg
🧅 Onions, white, raw	35 kcal	0.35	0.9 g	7.7 g	6.5 g	1.2 g	0.1 g	2 mg
🧅 Onions, yellow, raw	38 kcal	0.38	0.8 g	8.6 g	6.7 g	1.9 g	0.1 g	1 mg
🍽️ Parsnips, raw	87 kcal	0.87	1.3 g	19.3 g	13.9 g	5.4 g	0.5 g	0 mg
🍽️ Peas, green, sweet, canned, sodium added, sugar added, drained and rinsed	80 kcal	0.8	4.7 g	12.7 g	12.7 g	0 g	1.2 g	207 mg
🫑 Peppers, banana or Hungarian wax, seeded, raw	24 kcal	0.24	0.7 g	5 g	3.2 g	1.8 g	0.1 g	0 mg
🫑 Peppers, bell, green, raw	23 kcal	0.23	0.7 g	4.8 g	3.9 g	0.9 g	0.1 g	0 mg
🫑 Peppers, bell, orange, raw	32 kcal	0.32	0.9 g	6.7 g	5.7 g	1 g	0.2 g	0 mg
🫑 Peppers, bell, red, raw	31 kcal	0.31	0.9 g	6.7 g	5.5 g	1.2 g	0.1 g	0 mg
🫑 Peppers, bell, yellow, raw	31 kcal	0.31	0.8 g	6.6 g	5.5 g	1.1 g	0.1 g	0 mg
🫑 Peppers, jalapeno, seeded, raw	24 kcal	0.24	0.6 g	5.1 g	3.4 g	1.7 g	0.1 g	0 mg
🫑 Peppers, poblano, seeded, raw	28 kcal	0.28	1.4 g	5.1 g	3 g	2.1 g	0.2 g	0 mg
🫑 Peppers, serrano, seeded, raw	29 kcal	0.29	0.9 g	6.1 g	3.6 g	2.5 g	0.1 g	0 mg
🥒 Pickles, cucumber, dill or kosher dill	12 kcal	0.12	0.5 g	2 g	1 g	1 g	0.4 g	808 mg
🥔 Potatoes, gold, without skin, raw	74 kcal	0.74	1.8 g	16 g	16 g	0 g	0.3 g	2 mg
🥔 Potatoes, red, without skin, raw	76 kcal	0.76	2.1 g	16.3 g	16.3 g	0 g	0.2 g	3 mg
🥔 Potatoes, russet, without skin, raw	83 kcal	0.83	2.3 g	17.8 g	17.8 g	0 g	0.4 g	3 mg
🍽️ Radicchio, raw	26 kcal	0.26	1.3 g	5 g	2.9 g	2.1 g	0.1 g	8 mg
🍽️ Radishes, red, raw	20 kcal	0.2	0.7 g	4.1 g	2.8 g	1.3 g	0.1 g	51 mg
🥬 Spinach, baby	27 kcal	0.27	2.9 g	2.4 g	0.8 g	1.6 g	0.6 g	111 mg
🥬 Spinach, mature	28 kcal	0.28	2.9 g	2.6 g	1 g	1.6 g	0.6 g	107 mg
🍽️ Squash, summer, green, zucchini, includes skin, raw	19 kcal	0.19	1 g	3.3 g	2.5 g	0.8 g	0.2 g	0 mg
🍽️ Squash, summer, yellow, includes skin, raw	22 kcal	0.22	0.9 g	4.4 g	3.4 g	1 g	0.1 g	0 mg
🌽 Squash, winter, acorn, raw	49 kcal	0.49	1.3 g	10.5 g	7.9 g	2.6 g	0.2 g	0 mg
🧈 Squash, winter, butternut, raw	48 kcal	0.48	1.2 g	10.5 g	8.5 g	2 g	0.2 g	0 mg
🍠 Sweet potatoes, orange flesh, without skin, raw	79 kcal	0.79	1.6 g	17.3 g	17.3 g	0 g	0.4 g	0 mg
🍅 Tomato juice, with added ingredients, from concentrate, shelf stable	23 kcal	0.23	0.9 g	4.3 g	4.3 g	0 g	0.3 g	236 mg
🍅 Tomato, paste, canned, without salt added	104 kcal	1.04	4.2 g	20.2 g	15.5 g	4.7 g	0.7 g	61 mg
🍅 Tomato, puree, canned	41 kcal	0.41	1.6 g	8 g	6 g	2 g	0.3 g	29 mg
🍅 Tomato, roma	22 kcal	0.22	0.7 g	3.8 g	2.8 g	1 g	0.4 g	0 mg
🍅 Tomato, sauce, canned, with salt added	34 kcal	0.34	1.4 g	6.3 g	4.7 g	1.6 g	0.4 g	417 mg
🍅 Tomatoes, canned, red, ripe, diced	18 kcal	0.18	0.8 g	3.3 g	3.3 g	0 g	0.5 g	125 mg
🍅 Tomatoes, crushed, canned	38 kcal	0.38	1.4 g	7.1 g	5.2 g	1.9 g	0.4 g	140 mg
🍅 Tomatoes, grape, raw	27 kcal	0.27	0.8 g	5.5 g	3.4 g	2.1 g	0.6 g	6 mg
🍅 Tomatoes, whole, canned, solids and liquids, with salt added	23 kcal	0.23	0.9 g	4.3 g	3.4 g	0.9 g	0.2 g	112 mg
🍽️ Turnips, raw	34 kcal	0.34	1 g	7.3 g	5.4 g	1.9 g	0.1 g	13 mg

Data: USDA FoodData Central (public domain, CC0). Net carbs are total carbohydrate minus fibre. Values are for raw or as-described foods and are general information, not medical or dietary advice.

Energy density: why the same 300 calories look so different

Energy density is calories per gram, and it is the number that decides how much food you actually get for your calorie budget. Across this category it runs from 0.12 kcal/g (pickles, cucumber, dill or kosher dill, very low) to 3.61 kcal/g (flour, potato, medium). That means 300 calories buys you 2500 g of pickles but only 83 g of flour — the same calories, a 30× difference in the amount on your plate.

You can eat a large volume of this for very few calories, which makes it useful for filling out a meal in a deficit. Neither end is "good" or "bad": lower-density foods win when you want volume and fullness, higher-density foods win when you are trying to eat more calories than your appetite comfortably allows.

Best vegetables for your goal

Every pick below is just the table above sorted a different way — no editorial ranking, no sponsorship. Open a food to scale it to your real portion.

Eating in a calorie deficit

The lightest options here are Pickles (12 kcal/100 g), Cucumber (16 kcal/100 g) and Celery (17 kcal/100 g). Build the bulk of a meal from these and spend the rest of your budget on protein. The full cross-category list lives at low-calorie foods.

Protein per calorie

When calories are capped, protein per calorie matters more than protein per 100 g. The leaders here are Spinach (10.7 g protein per 100 kcal), Spinach (10.4 g protein per 100 kcal) and Mushroom (10.3 g protein per 100 kcal). Compare them against every other food in the high-protein foods list.

Low carb and keto

By net carbs (total carbohydrate minus fibre), the lowest are Kale (0.3 g net carbs/100 g), Spinach (0.8 g net carbs/100 g) and Pickles (1 g net carbs/100 g). 48 of the 80 entries in this category come in at or under 5 g net carbs per 100 g. See also low-carb foods.

Gaining weight or bulking

The most calorie-dense entries — Flour (361 kcal/100 g), Flour (357 kcal/100 g) and Onion rings (288 kcal/100 g) — are the easiest way to add calories without adding bulk to a meal. More at high-calorie foods.

How many vegetables pass each nutrition screen

These thresholds follow the FDA's per-100 g nutrient-content conventions and are applied to the raw USDA values, so you can see at a glance what this category is good for.

53 of 80 — Low calorie (≤ 40 kcal/100 g) · see the full list
72 of 80 — Low sodium (≤ 140 mg/100 g) · see the full list
48 of 80 — Keto-friendly (≤ 5 g net carbs/100 g) · see the full list

How to use these numbers

Per-100 g values are the fair way to compare foods, because serving sizes differ wildly between them. Once you have picked a food, open its page and set your real portion in grams, cups or pieces — the serving calculator scales every nutrient for you.

To turn this into a plan: work out your daily target with the calorie calculator, split it into protein, carbs and fat with the macro calculator, then log what you eat in the free calorie tracker. Nothing here costs anything and no account is required.

Where these numbers come from

Every value on this page is derived from USDA FoodData Central, the reference database maintained by the US Department of Agriculture and released into the public domain (CC0). Each food page names the exact FDC record behind it so you can check the source yourself. Averages, medians, net carbs, energy density and protein-per-calorie figures are calculated from those values at build time — nothing on this page is estimated or hand-written.

Two things worth knowing when you compare rows: cooking changes the numbers (water loss concentrates calories per 100 g, added fat raises them), and USDA entries describe unseasoned foods, so anything you add in the pan is extra. Weigh food raw when you can, and use the food page's serving calculator for your actual portion.

Ranked food lists

💪 High-Protein Foods — ranked by grams of protein per 100 g.
🥬 Low-Calorie Foods — ranked by calories per 100 g, lowest first.
🌾 High-Fibre Foods — ranked by grams of dietary fibre per 100 g.
🥚 Low-Carb Foods — ranked by grams of carbohydrate per 100 g, lowest first.
🍚 Low-Fat Foods — ranked by grams of fat per 100 g, lowest first.
🥑 High-Calorie Foods — ranked by calories per 100 g, highest first.
🚫 Low-Sugar Foods — ranked by grams of total sugars per 100 g, lowest first.
🧂 Low-Sodium Foods — ranked by milligrams of sodium per 100 g, lowest first.

Browse other food categories

🍎 Fruits calories — 44 foods, median 61 kcal/100 g
🌾 Grains & Pasta calories — 41 foods, median 367 kcal/100 g
🥛 Dairy & Eggs calories — 40 foods, median 297 kcal/100 g
🐟 Fish & Seafood calories — 23 foods, median 81 kcal/100 g
🫘 Beans & Legumes calories — 20 foods, median 132 kcal/100 g
🥜 Nuts & Seeds calories — 19 foods, median 622 kcal/100 g
🥩 Beef calories — 15 foods, median 164 kcal/100 g
🍗 Poultry calories — 11 foods, median 153 kcal/100 g
🥓 Pork calories — 7 foods, median 168 kcal/100 g
🌭 Deli & Sausages calories — 6 foods, median 318 kcal/100 g

Or search the whole database of 321 foods on the foods index, and log anything you find in the free calorie tracker.

Vegetables Nutrition Guide & Calorie Comparison

Vegetables nutrition table (per 100 g)

Energy density: why the same 300 calories look so different

Best vegetables for your goal

Eating in a calorie deficit

Protein per calorie

Low carb and keto

Gaining weight or bulking

How many vegetables pass each nutrition screen

How to use these numbers

Where these numbers come from

Ranked food lists

Browse other food categories

Vegetables nutrition FAQ

🥦 Vegetables Nutrition Guide & Calorie Comparison

Vegetables nutrition table (per 100 g)

Energy density: why the same 300 calories look so different

Best vegetables for your goal

Eating in a calorie deficit

Protein per calorie

Low carb and keto

Gaining weight or bulking

How many vegetables pass each nutrition screen

How to use these numbers

Where these numbers come from

Ranked food lists

Browse other food categories

Vegetables nutrition FAQ

Vegetables Nutrition Guide & Calorie Comparison