Calorie Content Of Foods:
Low Calorie Vegetables

Summer Vegetables

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Healthy Calories

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, of course).

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.

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.

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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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