Vegetables and Fruits Calories Chart
When it comes to maintaining a healthy diet, knowing the calorie content of the foods we consume is essential. Vegetables and fruits are an integral part of a balanced diet, providing essential nutrients and vitamins. To help you make informed choices, I have compiled a comprehensive vegetables and fruits calories chart.
This chart categorizes vegetables and fruits based on their calorie content, allowing you to plan your meals accordingly.
Low-Calorie Vegetables
Low-calorie vegetables are a great addition to any diet, as they provide essential nutrients while keeping your calorie intake in check. Some examples of low-calorie vegetables include leafy greens like spinach, kale, and lettuce, as well as cucumbers, celery, and zucchini.
Vegetable | Calories (per 100g) | Key Nutritional Benefits | Common Culinary Uses |
---|---|---|---|
Cucumber | 16 calories | Hydration, vitamin K, antioxidants | Fresh in salads, sandwiches, and pickles |
Zucchini | 17 calories | Vitamin C, fiber, and potassium | Grilled, roasted, sautéed, and in noodles |
Spinach | 23 calories | Iron, vitamin K, folate, and antioxidants | Raw in salads, sautéed, and in smoothies |
Broccoli | 34 calories | Vitamins C and K, fiber, and antioxidants | Steamed, roasted, in stir-fries, and soups |
Cauliflower | 25 calories | Fiber, vitamin C, and antioxidants | Mashed, roasted, in soups, and as a rice substitute |
Cabbage | 25 calories | Vitamin C, fiber, and antioxidants | Coleslaw, stir-fries, soups, and fermented cabbage |
Celery | 16 calories | Fiber, vitamin K, and antioxidants | Snacking, in salads, and added to soups |
Green Beans | 31 calories | Fiber, vitamin C, and folate | Steamed, sautéed, in stir-fries, and casseroles |
Bell Peppers | 31 calories | Vitamins A and C, and antioxidants | Raw in salads, stuffed, grilled, and sautéed |
Radishes | 16 calories | Vitamin C, fiber, and antioxidants | Raw in salads, pickled, and as a garnish |
Asparagus | 20 calories | Fiber, vitamins A and K, and antioxidants | Grilled, steamed, roasted, and in omelets |
These vegetables are not only low in calories but also high in fiber, which aids in digestion and promotes a feeling of fullness.
High-Calorie Vegetables
While most vegetables are low in calories, there are a few high-calorie options that should be consumed in moderation. These include starchy vegetables like potatoes, sweet potatoes, and corn.
Vegetable | Calories (per 100g) | Key Nutritional Benefits | Common Culinary Uses |
---|---|---|---|
Potatoes | 77 calories | Rich in carbohydrates, potassium, and vitamin C | Mashed, roasted, fried, boiled, in stews |
Sweet Potatoes | 86 calories | Complex carbs, vitamin A, fiber | Baked, mashed, fries, casseroles, and pies |
Corn | 86 calories | Carbohydrates, fiber, and vitamin B6 | Boiled, grilled, on the cob, in salads, and soups |
Peas (Green) | 81 calories | Carbohydrates, protein, fiber, and vitamin C | Steamed, in casseroles, soups, and stir-fries |
Plantains | 122 calories | Carbohydrates, fiber, and vitamin C | Fried, baked, boiled, in savory dishes |
Cassava | 160 calories | Carbohydrates, vitamin C, and minerals | Boiled, fried, in stews, and as a flour base |
Parsnips | 75 calories | Complex carbs, fiber, and vitamin C | Roasted, mashed, in soups, and stews |
Taro | 112 calories | Starchy carbs, fiber, and vitamins B and C | Boiled, roasted, in curries, and as chips |
Beets | 43 calories | Carbohydrates, fiber, and folate | Roasted, boiled, in salads, and as a side dish |
Acorn Squash | 40 calories | Carbohydrates, fiber, and vitamin C | Baked, roasted, stuffed, and in soups |
While these vegetables are nutritious, they are higher in calories due to their higher carbohydrate content. It’s important to be mindful of portion sizes when incorporating these vegetables into your diet.
Low-Calorie Fruits
Fruits are a delicious and nutritious way to satisfy your sweet tooth while keeping your calorie intake in check. Some low-calorie fruits include berries, such as strawberries, blueberries, and raspberries, as well as melons like watermelon and cantaloupe.
Fruit | Calories (per 100g) | Key Nutritional Benefits | Common Culinary Uses |
---|---|---|---|
Watermelon | 30 calories | Hydration, vitamin C, and antioxidants | Fresh, smoothies, fruit salads |
Strawberries | 32 calories | Vitamin C, fiber, and antioxidants | Fresh, desserts, jams, and smoothies |
Cantaloupe | 34 calories | Vitamin A, vitamin C, and hydration | Fresh, fruit salads, and smoothies |
Kiwifruit | 61 calories | Vitamin C, vitamin K, and fiber | Fresh, fruit salads, and desserts |
Papaya | 43 calories | Vitamin C, vitamin A, and digestive enzymes | Fresh, smoothies, salsas, and fruit salads |
Oranges | 43 calories | Vitamin C, fiber, and antioxidants | Fresh, juices, snacks, and desserts |
Grapefruit | 42 calories | Vitamin C, fiber, and antioxidants | Fresh, salads, and as a snack |
Raspberries | 52 calories | Fiber, vitamin C, and antioxidants | Fresh, desserts, smoothies, and jams |
Blueberries | 57 calories | Antioxidants, vitamin C, and fiber | Fresh, desserts, smoothies, and jams |
Blackberries | 43 calories | Fiber, vitamin C, and antioxidants | Fresh, desserts, smoothies, and jams |
These fruits are not only low in calories but also packed with antioxidants and vitamins, making them a great choice for a healthy snack.
High-Calorie Fruits
While fruits are generally lower in calories compared to other food groups, there are a few high-calorie options that should be consumed in moderation. These include tropical fruits like bananas, mangoes, and avocados.
Fruit | Calories (per 100g) | Key Nutritional Benefits | Common Culinary Uses |
---|---|---|---|
Avocado | 160 calories | Healthy fats, fiber, vitamin K, and folate | Guacamole, salads, sandwiches, and smoothies |
Coconut (Meat) | 354 calories | Healthy fats, fiber, and minerals | Fresh, in desserts, coconut milk, and curries |
Dates | 282 calories | Natural sugars, fiber, and minerals | Snacking, sweeteners for baked goods |
Grapes (Dried) | 299 calories | Natural sugars, antioxidants, and iron | Snacking, addition to trail mixes |
Figs | 74 calories | Dietary fiber, potassium, and vitamins | Fresh, in desserts, and with cheese |
Mango | 60 calories | Vitamins A and C, fiber, and natural sugars | Fresh, smoothies, salsas, and desserts |
Banana | 89 calories | Potassium, vitamins B6 and C, and fiber | Fresh, in smoothies, and as a snack |
Pomegranate Seeds | 83 calories | Antioxidants, vitamin C, and dietary fiber | Fresh, in salads, yogurt, and desserts |
Cherimoya | 75 calories | Vitamin C, fiber, and minerals Fresh, eaten as is or in fruit salads | |
Lychee | 66 calories | Vitamin C, natural sugars, and antioxidants | Fresh, in fruit salads, and desserts |
While these fruits are higher in calories, they also provide essential nutrients and healthy fats. It’s important to balance your intake of high-calorie fruits with other low-calorie options.
How to Use the Calories Chart
The vegetables and fruits calories chart can be a valuable tool in planning your meals and snacks. By referring to the chart, you can make informed choices about the calorie content of the vegetables and fruits you consume. This can help you create a well-balanced diet that meets your nutritional needs while keeping your calorie intake in check.
To use the chart effectively, start by identifying the vegetables and fruits you enjoy and their respective calorie content. This will allow you to plan your meals and snacks based on your calorie goals. Additionally, you can use the chart to compare the calorie content of different vegetables and fruits, helping you make healthier choices.
Benefits of a Low-Calorie Diet
Following a low-calorie diet can have numerous benefits for your overall health and well-being. Let’s explore some of the key advantages of incorporating low-calorie vegetables and fruits into your diet.
Weight Loss
One of the primary benefits of a low-calorie diet is weight loss. By consuming fewer calories than your body needs, you create a calorie deficit, leading to weight loss over time. Incorporating low-calorie vegetables and fruits into your diet can help you feel satisfied while keeping your calorie intake in check, making it easier to achieve and maintain a healthy weight.
Improved Digestion
Low-calorie vegetables and fruits are rich in fiber, which plays a crucial role in maintaining a healthy digestive system. Fiber adds bulk to your stool, promoting regular bowel movements and preventing constipation. Additionally, fiber helps regulate blood sugar levels and can contribute to a reduced risk of developing certain digestive disorders, such as diverticulitis and hemorrhoids.
Reduced Risk of Chronic Diseases
A low-calorie diet that includes a variety of vegetables and fruits can help reduce the risk of chronic diseases. These foods are rich in antioxidants, vitamins, and minerals that support overall health and protect against oxidative stress. By incorporating low-calorie vegetables and fruits into your diet, you can lower your risk of developing conditions such as heart disease, diabetes, and certain types of cancer.
Tips for Incorporating Low-Calorie Vegetables and Fruits into Your Diet
Incorporating low-calorie vegetables and fruits into your diet doesn’t have to be complicated. Here are some tips to help you make the most of these nutritious foods:
Meal Planning
Plan your meals in advance to ensure you include a variety of low-calorie vegetables and fruits. This can help you create balanced meals that are both satisfying and nutritious. Consider incorporating vegetables into dishes like stir-fries, salads, and soups, and enjoy fruits as snacks or as part of your breakfast.
Snack Ideas
Instead of reaching for unhealthy snacks, opt for low-calorie vegetables and fruits. Keep pre-cut vegetables like carrots, bell peppers, and cherry tomatoes on hand for a quick and nutritious snack. Similarly, have a bowl of fresh fruit readily available to satisfy your sweet cravings.
Recipe Substitutions
When cooking your favorite recipes, consider substituting high-calorie ingredients with low-calorie vegetables. For example, replace pasta with zucchini noodles or use cauliflower rice instead of regular rice. These substitutions not only reduce the calorie content of your meals but also increase your vegetable intake.
Conclusion
Incorporating low-calorie vegetables and fruits into your diet is a simple and effective way to improve your overall health. By using the vegetables and fruits calories chart, you can make informed choices about the foods you consume, helping you achieve and maintain a healthy weight.
Remember to balance your intake of low-calorie and high-calorie options to create a well-rounded and nutritious diet. Start incorporating these delicious and nutritious foods into your meals today and reap the benefits of a low-calorie diet.
FAQs
-
Which fruits and vegetables have the lowest amount of calories?
33 FOODS THAT ARE VERY LOW IN CALORIES
Apples. Apples are highly nutritious and one of the most popular fruits in the United States (1). …
Arugula. Arugula is a dark leafy green with a peppery flavor. …
Asparagus. …
Beets. …
Broccoli. …
Brussels sprouts. …
Cabbage. …
Carrots. -
How many calories are in fruits and vegetables?
Strawberries (1 cup): 49 calories. Grapes (1 cup): 104 calories. Carrot (1 medium): 25 calories. Broccoli (1 cup): 55 calories.
-
What is the lowest calorie veggie?
Food Name
Calories
Serving
iceberg lettuce
14
100 g
zucchini
15
100 g
cucumber
15
100 g
radish
16
100 g -
When counting calories do I count vegetables?
Although many vegetables and fruits may be low in calories or provide a good source of dietary fiber, make no mistake, they still count towards a day’s intake and aren’t actually a “negative calorie” food.
Originally posted 2023-11-09 05:27:15.