Calorie Content Of Foods:
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The calorie content of foods is important for our health.
Whether we are trying to lose weight, are on a special diet, or are learning about the powerful anti-aging-diet, daily vegetables are one of the healthiest, low calorie choices we can make (along with daily green tea).
The USDA recommends four servings of different fruits and five servings of different vegetables daily. Each serving is one half cup. They also recommend eating brightly colored vegetables for optimal nutrition. Think of eating a rainbow of fruits and vegetables every day.
Here’s a list of vegetables with serving size and calorie count. If you’re serious about counting calories, make sure you measure your portion size.
To help you separate the low calorie vegetables choices from the high calorie vegetables, the charts are ranked low to high. Please note that there is a different calorie count for the same vegetable when measured raw compared to the measurement after cooking. Vegetable condiments are included.
Calorie content of foods: Vegetables under 25 calories per portion
| Vegetable | Portion | Calories |
| Chives, raw | 1 tablespoon | 1 |
| Radish, raw | 1 radish | 1 |
| Horseradish, prepared | 1 teaspoon | 2 |
| Jicama, raw | 1 slice | 3 |
| Broccoli, raw | 1 floweret | 3 |
| Cauliflower, raw | 1 floweret | 3 |
| Pimento, canned | 1 tablespoon | 3 |
| Cherry tomato, raw | 1 piece | 3 |
| Baby carrot, raw | 1 medium | 4 |
| Garlic, raw | 1 clove | 4 |
| Seaweed, raw | 2 tablespoons | 4 |
| Tomato, red, raw | 1 slice | 4 |
| Tomato, sun-dried | 1 piece | 5 |
| Celery, raw | 1 stalk | 6 |
| Onion, raw | 1 slice | 6 |
| Shallots | 1 tablespoon | 7 |
| Spinach, raw | 1 cup | 7 |
| Alfalfa sprouts | 1 cup | 8 |
| Lettuce, green, raw | 1 cup | 8 |
| Pickle, dill | 1 pickle | 8 |
| Endive, raw | 1 cup | 9 |
| Lettuce, romaine, raw | 1 cup | 10 |
| Asparagus, cooked | 4 spears | 11 |
| Mushroom, shiitake, raw | 1 mushroom | 11 |
| Tomatillo, raw | 1 medium | 11 |
| Cucumber, raw | 1 cup | 14 |
| Mushrooms, white, raw | 1 cup | 15 |
| Catsup | 1 tablespoon | 15 |
| Onion, dehydrated flakes | 1 tablespoon | 17 |
| Summer squash, raw | 1 cup | 18 |
| Cabbage, raw, all | 1 cup | 20 |
| Chinese cabbage, cooked | 1 cup | 20 |
| Pickle relish, sweet | 1 tablespoon | 20 |
| Mustard greens, cooked | 1 cup | 21 |
| Beet, cooked | 1 medium | 22 |
| Tomato, red, raw | 1 medium | 22 |
| Pepper, green, raw | 1 pepper | 24 |
Source: USDA, all measurements approximate.
Calorie content of foods: Vegetables under 50 calories per portion
| Vegetable | Portion | Calories |
| Celery, cooked | 1 cup | 27 |
| Cauliflower, cooked | 1 cup | 29 |
| Pepper, green, raw | 1 cup | 30 |
| Mung bean sprouts, raw | 1 cup | 31 |
| Tomato, red, raw | 1 cup | 32 |
| Turnips, cooked | 1 cup | 34 |
| Okra, cooked | 1 cup | 35 |
| Cabbage, cooked | 1 cup | 35 |
| Dandelion greens, cooked | 1 cup | 35 |
| Eggplant, cooked | 1 cup | 35 |
| Summer squash, cooked | 1 cup | 36 |
| Pepper, red sweet, raw | 1 pepper | 37 |
| Green beans, cooked | 1 cup | 38 |
| Beet greens, cooked | 1 cup | 39 |
| Mushrooms, canned solids | 1 cup | 39 |
| Carrots, raw | 1 cup | 45 |
| Sauerkraut, canned | 1 cup | 45 |
| Pepper, sweet red, raw | 1 cup | 46 |
| Kohlrabi, cooked | 1 cup | 48 |
| Turnip greens, cooked | 1 cup | 48 |
| Collards, cooked | 1 cup | 49 |
| Spinach, cooked | 1 cup | 49 |
Source: USDA, all measurements approximate.
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Calorie content of foods: Vegetables under 100 calories per portion
| Vegetable | Portion | Calories |
| Broccoli, cooked | 1 cup | 55 |
| Carrots, cooked | 1 cup | 55 |
| Tomato sauce, canned | 1 cup | 59 |
| Artichoke | 1 medium | 64 |
| Onion, raw | 1 cup | 64 |
| Tomatos, stewed | 1 cup | 66 |
| Peas, edible-podded, cooked | 1 cup | 67 |
| Waterchestnuts, canned | 1 cup | 70 |
| Corn, cooked, white or yellow | 1 ear | 83 |
| Pumpkin, canned | 1 cup | 83 |
| Onion, cooked | 1 cup | 92 |
| Squash, butternut | 1 cup | 94 |
Source: USDA, all measurements approximate.
Calorie content of foods: Vegetables under 600 calories per portion
| Vegetable | Portion | Calories |
| Jerusalem artichoke, raw | 1 cup | 110 |
| Mixed frozen vegetables, cooked | 1 cup | 118 |
| Sweet potato, boiled | 1 medium | 119 |
| Peas, green, cooked | 1 cup | 125 |
| Potato, boiled | 1 cup | 134 |
| Black-eyed peas, cooked | 1 cup | 160 |
| Corn, vacuum packed | 1 cup | 166 |
| Potato, baked | 1 medium | 188 |
| Potato flakes, mashed, water only | 1 cup | 204 |
| Sweet potato, canned | 1 cup | 212 |
| Tomato paste, canned | 1 cup | 215 |
| Lima beans, cooked | 1 cup | 216 |
| Lentils, cooked | 1 cup | 230 |
| Beans, refried | 1 cup | 237 |
| Beans, baked | 1 cup | 239 |
| Beans, pinto, canned | 1 cup | 245 |
| Soybeans, cooked | 1 cup | 298 |
| Beans, white, canned | 1 cup | 299 |
| Potato, hashed browns | 1 cup | 413 |
| Potato, french fried | 1 large order | 539 |
Source: USDA, all measurements approximate.
Calorie content of foods: Vegetable juice
| Vegetable Juice | Portion | Calories |
| Tomato juice, canned | 1 cup | 41 |
| Mixed vegetable juice, canned | 1 cup | 46 |
| Carrot juice, canned | 1 cup | 94 |
Source: USDA, all measurements approximate.
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