Calorie Content Of Foods:  Low Calorie Vegetables


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Healthy Calories

Eating healthy low calorie 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 medium22
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.

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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This page was last updated by Sharon Jones on March 23, 2013.

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