Alfalfa Seeds Sprouted Raw
23 cal
1% DV
P 4g
C 2.1g
F 0.7g
Vegetables and Vegetable Products·per 100g
Vegetables and Vegetable Products
Vegetables are among the most nutrient-dense foods per calorie, providing fiber, vitamins, minerals, and phytonutrients. Most non-starchy vegetables contain 15 to 50 calories per 100g, making them high-volume foods that support satiety. Dark leafy greens, cruciferous vegetables, and orange/red vegetables each contribute distinct nutrient profiles. Starchy vegetables (potatoes, corn) are higher in calories and carbohydrates.
Key Nutrients
- Dark leafy greens (spinach, kale) are rich in iron, calcium, vitamin K, and folate
- Cruciferous vegetables (broccoli, Brussels sprouts) provide sulforaphane and vitamin C
- Orange vegetables (sweet potato, carrots) are concentrated sources of beta-carotene (vitamin A precursor)
- Most vegetables provide 2 to 4g of fiber per 100g with very few calories
Tips
- Non-starchy vegetables can be eaten in large volumes to increase meal satisfaction without significantly increasing calorie intake.
- Cooking can increase bioavailability of some nutrients (lycopene in tomatoes, beta-carotene in carrots) while reducing others (vitamin C).
- Frozen vegetables are nutritionally comparable to fresh and are often more practical for consistent daily intake.
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Amaranth Leaves Cooked Boiled Drained with Salt
21 cal
1% DV
P 2.1g
C 4.1g
F 0.2g
Vegetables and Vegetable Products·per 100g
Amaranth Leaves Cooked Boiled Drained Without Salt
21 cal
1% DV
P 2.1g
C 4.1g
F 0.2g
Vegetables and Vegetable Products·per 100g
Amaranth Leaves Raw
23 cal
1% DV
P 2.5g
C 4g
F 0.3g
Vegetables and Vegetable Products·per 100g
Arrowhead Cooked Boiled Drained with Salt
78 cal
4% DV
P 4.5g
C 16.1g
F 0.1g
Vegetables and Vegetable Products·per 100g
Arrowhead Cooked Boiled Drained Without Salt
78 cal
4% DV
P 4.5g
C 16.1g
F 0.1g
Vegetables and Vegetable Products·per 100g
Arrowhead Raw
99 cal
5% DV
P 5.3g
C 20.2g
F 0.3g
Vegetables and Vegetable Products·per 100g
Arrowroot Raw
65 cal
3% DV
P 4.2g
C 13.4g
F 0.2g
Vegetables and Vegetable Products·per 100g
Artichokes Cooked Boiled Drained with Salt
51 cal
3% DV
P 2.9g
C 11.4g
F 0.3g
Vegetables and Vegetable Products·per 100g
Artichokes Cooked Boiled Drained Without Salt
53 cal
3% DV
P 2.9g
C 12g
F 0.3g
Vegetables and Vegetable Products·per 100g
Artichokes Frozen Cooked Boiled Drained with Salt
45 cal
2% DV
P 3.1g
C 9.2g
F 0.5g
Vegetables and Vegetable Products·per 100g
Artichokes Frozen Cooked Boiled Drained Without Salt
45 cal
2% DV
P 3.1g
C 9.2g
F 0.5g
Vegetables and Vegetable Products·per 100g
Artichokes Frozen Unprepared
38 cal
2% DV
P 2.6g
C 7.8g
F 0.4g
Vegetables and Vegetable Products·per 100g
Artichokes Raw
47 cal
2% DV
P 3.3g
C 10.5g
F 0.2g
Vegetables and Vegetable Products·per 100g
Arugula Raw
25 cal
1% DV
P 2.6g
C 3.7g
F 0.7g
Vegetables and Vegetable Products·per 100g
Asparagus Canned Drained Solids
19 cal
1% DV
P 2.1g
C 2.5g
F 0.7g
Vegetables and Vegetable Products·per 100g
Asparagus Canned No Salt Added Solids and Liquids
15 cal
1% DV
P 1.8g
C 2.5g
F 0.2g
Vegetables and Vegetable Products·per 100g
Asparagus Canned Regular Pack Solids and Liquids
15 cal
1% DV
P 1.8g
C 2.5g
F 0.2g
Vegetables and Vegetable Products·per 100g
Asparagus Cooked Boiled Drained
22 cal
1% DV
P 2.4g
C 4.1g
F 0.2g
Vegetables and Vegetable Products·per 100g
Asparagus Cooked Boiled Drained with Salt
22 cal
1% DV
P 2.4g
C 4.1g
F 0.2g
Vegetables and Vegetable Products·per 100g
Asparagus Frozen Cooked Boiled Drained with Salt
18 cal
1% DV
P 3g
C 1.9g
F 0.4g
Vegetables and Vegetable Products·per 100g
Asparagus Frozen Cooked Boiled Drained Without Salt
18 cal
1% DV
P 3g
C 1.9g
F 0.4g
Vegetables and Vegetable Products·per 100g
Asparagus Frozen Unprepared
24 cal
1% DV
P 3.2g
C 4.1g
F 0.2g
Vegetables and Vegetable Products·per 100g
Asparagus Raw
20 cal
1% DV
P 2.2g
C 3.9g
F 0.1g
Vegetables and Vegetable Products·per 100g
Balsam-pear Leafy Tips Cooked Boiled Drained with Salt
32 cal
2% DV
P 3.6g
C 6.2g
F 0.2g
Vegetables and Vegetable Products·per 100g
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