Nutrition Facts & Values of 50 Vegetables

Vegetables are an essential part of our diet. Many of us do not pay attention to them and mostly like to eat meat & dairy products. This may be because we aren’t aware of the amazing benefits of fruits. Let’s look at a list of 50 Fruits with their nutrition values so that we may get to know their worth. 

So, here we go!

50 Vegetables and Their Nutrition Content

Artichokes

Benefits:

Artichoke (or artichoke heart) is a kind of carnation. It’s fascinating that this vegetable is the plant’s flower buds before they bloom. It has numerous health benefits, and you must add this to your diet.

Nutrition Value:
  • Calories: 47 kcal
  • Carbohydrate: 10.5 g
  • Fiber: 5.4 g
  • Sugar: 1.0 g
  • Fat: 0.2 g
  • Protein: 3.3 g
  • Vitamin C: 20% 
  • Vitamin K1: 18% 
  • Folate: 17% 
  • Magnesium: 15% 
  • Manganese: 13% 

Arugula

Benefits:

Arugula leaves are referred to as ‘rocket,’ and they are especially common in the Mediterranean and the Middle East. These leaves are also relatively nutrient-dense and look like the following in their nutritional value;

Nutrition Value:
  • Calories: 25 kcal
  • Carbohydrate: 3.7 g
  • Fiber: 1.6 g
  • Sugar: 2.1 g
  • Fat: 0.7 g
  • Protein: 2.6 g
  • Vitamin K1: 136% 
  • Vitamin A: 47% 
  • Vitamin C: 25% 
  • Folate: 24% 
  • Calcium: 16% 

Asparagus

Benefits

Asparagus has a strong claim to be the most delicious of all vegetables in the world. In addition to being one of the tastiest vegetables, it also offers a decent source of nutrition;

Nutrition Value:
  • Calories: 20 kcal
  • Carbohydrate: 4.0 g
  • Fiber: 2.1 g
  • Sugar: 1.9 g
  • Fat: 0.1 g
  • Protein: 2.2 g
  • Vitamin K1: 52% 
  • Vitamin A: 15% 
  • Folate: 13% 
  • Iron: 12% 
  • Vitamin B1: 10% 

Bell Peppers

Benefits

Bell peppers come in all shapes and sizes, but from the same plant, they all grow. Every color of pepper has a very slight difference in nutrition, but they are very similar. For a big yellow bell pepper, here is the nutrition profile;

Nutrition Value:
  • Calories: 27 kcal
  • Carbohydrate: 6.3 g
  • Fiber: 0.9 g
  • Sugar: ~ g
  • Fat: 0.2 g
  • Protein: 1.0 g
  • Vitamin C: 306% 
  • Vitamin B6: 8% 
  • Folate: 6% 
  • Potassium: 6% 
  • Manganese: 6% 

Beet Greens

Benefits

Beetroot plant leaves are unbelievably nutritious, so don’t throw them away! Beet greens are among the most outstanding of all plant foods for nutritional quality;

Nutrition Value:
  • Calories: 22 kcal
  • Carbohydrate: 4.3 g
  • Fiber: 3.7 g
  • Sugar: 0.5 g
  • Fat: 0.1 g
  • Protein: 2.2 g
  • Vitamin K1: 500% 
  • Vitamin A: 127% 
  • Vitamin C: 50% 
  • Potassium: 22% 
  • Manganese: 20% 

Beets / Beetroot

Benefits

Beets (or beetroot) go by various names depending on where you are from. Beets are a vegetable from the root, and they are also very adaptable. They can be boiled, fried, roasted, mashed, for instance, or you can even buy pickled beets. Also, this vegetable has a fairly good micro-nutrient mix;

Nutrition Value:
  • Calories: 43 kcal
  • Carbohydrate: 9.6 g
  • Fiber: 2.8 g
  • Sugar: 6.8 g
  • Fat: 0.2 g
  • Protein: 1.6 g
  • Folate: 27% 
  • Manganese: 16% 
  • Potassium: 9% 
  • Vitamin C: 8% 
  • Magnesium: 6% 

Bok Choy

Benefits

It is named ‘Chinese cabbage’ by some people, but bok choy is the right translation. Besides others, such as cabbage and brussels sprouts, Bok choy belongs to the cruciferous vegetable family. It’s a delicious vegetable in a wide range of Asian dishes, and it’s also rich in nutrients;

Nutrition Value:
  • Calories: 13 kcal
  • Carbohydrate: 2.2 g
  • Fiber: 1.0 g
  • Sugar: 1.2 g
  • Fat: 0.2 g
  • Protein: 1.5 g
  • Vitamin A: 89% 
  • Vitamin C: 75% 
  • Vitamin K: 57% 
  • Folate: 16% 
  • Calcium: 11% 

Broccoli

Benefits

Another healthy cruciferous crop is broccoli, and various studies show it may lower the risk of different cancers. Interestingly, wild broccoli does not exist, and by selectively breeding cabbage plants, the vegetable was “made” by man. It has an amazing variety of nutrients;

Nutrition Value: 
  • Calories: 34 kcal
  • Carbohydrate: 6.6 g
  • Fiber: 2.6 g
  • Sugar: 1.7 g
  • Fat: 0.4 g
  • Protein: 2.8 g
  • Vitamin C: 149% 
  • Vitamin K1: 127% 
  • Folate: 16% 
  • Vitamin A: 12% 
  • Manganese: 13% 

Broccoli Rabe (Rapini)

Benefits

Broccoli rabe (also called ‘rapini’) is a lesser-known vegetable. They are two different vegetables, contain the name of broccoli, and belong to the same plant family. Broccoli rabe, nutritionally speaking, has a lot to offer.

Nutrition Value:
  • Calories: 22 kcal
  • Carbohydrate: 3.1 g
  • Fiber: 2.7 g
  • Sugar: 0.4 g
  • Fat: 0.5 g
  • Protein: 3.2 g
  • Vitamin K1: 280% 
  • Vitamin A: 52% 
  • Vitamin C: 34% 
  • Folate: 21% 
  • Manganese: 20% 

Brussels Sprouts

Benefits

One of the fascinating appearing plant foods is Brussels sprouts. They look like little mini cabbages. With a roast dinner or mixed with bacon, they taste especially fine. A look at their nutritional values reveals that they are also a successful vegetable alternative;

Nutrition Value:
  • Calories: 43 kcal
  • Carbohydrate: 9 g
  • Fiber: 3.8 g
  • Sugar: 2.2 g
  • Fat: 0.2 g
  • Protein: 3.4 g
  • Vitamin K1: 221% 
  • Vitamin C: 142% 
  • Manganese: 117% 
  • Folate: 15% 
  • Vitamin A: 15% 

Butternut Squash

Benefits

On this vegetable chart, butternut squash is the second one that is technically a fruit. However, everybody uses it as a vegetable, similar to bell peppers. Butternut squash, with a sweet and nutty flavor, has a taste not distinct from a pumpkin. This squash is also very rich in vitamin A, with a bright orange flesh;

Nutrition Value:
  • Calories: 40 kcal
  • Carbohydrate: 10 g
  • Fiber: ~ g
  • Sugar: 2.0 g
  • Fat: 0.1 g
  • Protein: 0.9 g
  • Vitamin A: 223% 
  • Vitamin C: 25% 
  • Manganese: 9% 
  • Potassium: 8% 
  • Magnesium: 7% 

Cabbage (Green)

Benefits

Cabbage belongs to the cruciferous vegetable group, and, like others, it has ties to health benefits that are close to anti-cancer. They deliver in nutritional terms;

Nutrition Value:
  • Calories: 25 kcal
  • Carbohydrate: 5.8 g
  • Fiber: 2.5 g
  • Sugar: 3.2 g
  • Fat: 0.1 g
  • Protein: 1.3 g
  • Vitamin K1: 95% 
  • Vitamin C: 61% 
  • Folate: 11% 
  • Manganese: 8% 
  • Vitamin B6: 6% 

Cabbage (Red)

Benefits

There are different shades of green and red cabbage, but they are essentially the same vegetable type. Despite a similar appearance, the biggest contrast is the red cabbage’s dark red/purple leaves. Their nutrient profile is slightly different, however, and red cabbage provides more vitamins and minerals in its way;

Nutrition Value:
  • Calories: 31 kcal
  • Carbohydrate: 7.4 g
  • Fiber: 2.1 g
  • Sugar: 3.8 g
  • Fat: 0.2 g
  • Protein: 1.4 g
  • Vitamin C: 95% 
  • Vitamin K1: 48% 
  • Vitamin A: 22% 
  • Manganese: 12% 
  • Vitamin B6: 10% 

Carrots

Benefits

Carrots are a vegetable with a sweet-tasting, bright orange root. However, rarer cultivars of vegetables that are red, yellow, and even black can be found. Here are the full nutrition values;

Nutrition Value:
  • Calories: 41 kcal
  • Carbohydrate: 9.6 g
  • Fiber: 2.8 g
  • Sugar: 4.7 g
  • Fat: 0.2 g
  • Protein: 0.9 g
  • Vitamin A: 334% 
  • Vitamin K1: 16% 
  • Vitamin C: 10% 
  • Potassium: 9% 
  • Vitamin B6: 7% 

Cauliflower

Benefits

One of the most common forms of vegetables around is cauliflower right now. Cauliflower pizza is also something for home-baking lovers. In my view, however, the best will still be cauliflower cheese. This vegetable is fairly nutritious on the positive side, too; the composition of macro and micronutrients looks like this;

Nutrition Value:
  • Calories: 25 kcal
  • Carbohydrate: 5.3 g
  • Fiber: 2.5 g
  • Sugar: 2.4 g
  • Fat: 0.1 g
  • Protein: 2.0 g
  • Vitamin C: 77% 
  • Vitamin K1: 20% 
  • Folate: 14% 
  • Vitamin B6: 11% 
  • Potassium: 9% 

Celery

Benefits

Celery is a common salad vegetable with a high water content, traditionally eaten in its raw state. According to one comprehensive study, fertility can be positively impacted by vegetables. The following vitamins and minerals are given by Celery;

Nutrition Value:
  • Calories: 16 kcal
  • Carbohydrate: 11.7 g
  • Fiber: 1.6 g
  • Sugar: 1.8 g
  • Fat: 0.2 g
  • Protein: 0.7 g
  • Vitamin K1: 37% 
  • Vitamin A: 9% 
  • Folate: 9% 
  • Potassium: 7% 
  • Manganese: 5% 

Chives

Benefits

Chives provide any dish with a delicious flavor, and they also taste great on their own. Garlic chives (or ‘Chinese chives’) are another type of this vegetable, slightly similar to standard chives. These are used, however, more like a traditional vegetable than like a herb. Chives are very dense in nutrients, and they provide;

Nutrition Value:
  • Calories: 30 kcal
  • Carbohydrate: 15.9 g
  • Fiber: 2.5 g
  • Sugar: 1.9 g
  • Fat: 0.7 g
  • Protein: 3.3 g
  • Vitamin K1: 266% 
  • Vitamin C: 97% 
  • Vitamin A: 87% 
  • Folate: 26% 
  • Manganese: 19% 

Collard Greens

Benefits

Collard greens are a green leafy veggie, as its name may suggest. This vegetable is popular worldwide, and either boiled, steamed, or in stews is typically served. Collard greens have a slightly bitter taste, and a wide variety of nutrients are offered. Currently, on this list of vegetables, they are among the most nutrient-dense options;

Nutrition Value:
  • Calories: 30 kcal
  • Carbohydrate: 5.7 g
  • Fiber: 3.6 g
  • Sugar: 0.5 g
  • Fat: 0.4 g
  • Protein: 2.5 g
  • Vitamin K1: 638% 
  • Vitamin A: 133% 
  • Vitamin C: 59% 
  • Folate: 41% 
  • Manganese: 14% 

Crookneck Squash

Benefits

Crookneck squash is a vibrant yellow vegetable with a hook-like neck. In the squash category, crookneck squashes have such a slight buttery flavor, similar to other vegetables. Nutrient-wise, they are delivering;

Nutrition Value:
  • Calories: 25 kcal
  • Carbohydrate: 5.5 g
  • Fiber: 1.4 g
  • Sugar: 2.3 g
  • Fat: 0.2 g
  • Protein: 1.3 g
  • Manganese: 13% 
  • Vitamin C: 11% 
  • Potassium: 7% 
  • Magnesium: 7% 
  • Vitamin K1: 7% 

Daikon Radish

Benefits

Daikon radish comes from East and Southeast Asia. There are various culinary uses of Daikon radish, and many different pickles, salads, soups, and stews are made with it. It is very low in calories but offers a reasonable nutrient range;

Nutrition Value:
  • Calories: 18 kcal
  • Carbohydrate: 4.1 g
  • Fiber: 1.6 g
  • Sugar: 2.5 g
  • Fat: 0.1 g
  • Protein: 0.6 g
  • Vitamin C: 37% 
  • Folate: 17% 
  • Copper: 6% 
  • Potassium: 6% 
  • Magnesium: 4% 

Dandelion Greens

Benefits

Dandelion greens with impressive nutrient density are another leafy green. Dandelion greens have a high calcium content, and they are also an uncommon source of vitamin E. The complete profile of nutrients looks like this;

Nutrition Value:
  • Calories: 45 kcal
  • Carbohydrate: 9.2 g
  • Fiber: 3.5 g
  • Sugar: 0.7 g
  • Fat: 0.7 g
  • Protein: 2.7 g
  • Vitamin K1: 973% 
  • Vitamin A: 203% 
  • Vitamin C: 58% 
  • Calcium: 19% 
  • Vitamin E: 17% 

Eggplant (Aubergine)

Benefits

The UK uses the French name of aubergine, although it goes by the name of eggplant in the US. With eggplant, people seem to either love it or hate it, and the way they cook has a lot to do with it. Roasted eggplant cooked with some fat tastes delicious, on the other hand. Eggplants offer the following nutrients;

Nutrition Value:
  • Calories: 24 kcal
  • Carbohydrate: 5.7 g
  • Fiber: 3.4 g
  • Sugar: 2.4 g
  • Fat: 0.2 g
  • Protein: 1.0 g
  • Manganese: 13% 
  • Potassium: 7% 
  • Folate: 5% 
  • Vitamin C: 4% 
  • Copper: 4% 

Endive

Benefits

Endive is a leafy green vegetable with a bitter but slightly sweet flavor, otherwise known as chicory. It belongs to the same vegetable family as curly endives and radicchio. Endive is a vegetable that is relatively rich in nutrients that people often use in salads but tastes much better when grilled;

Nutrition Value:
  • Calories: 17 kcal
  • Carbohydrate: 3.4 g
  • Fiber: 3.1 g
  • Sugar: 0.3 g
  • Fat: 0.2 g
  • Protein: 1.3 g
  • Vitamin K1: 289% 
  • Vitamin A: 43% 
  • Folate: 35% 
  • Manganese: 21% 
  • Vitamin C: 11% 

Garlic

Benefits

One of those kinds of vegetables that confuse people is garlic; is it a vegetable? Or is this an herb? Garlic is also used as an herb for flavoring, even though roasted garlic tastes delicious. Garlic has a lot of research behind it, and studies show that reducing blood pressure can help. It provides nutritionally;

Nutrition Value:
  • Calories: 149 kcal
  • Carbohydrate: 33.1 g
  • Fiber: 2.1 g
  • Sugar: 1.0 g
  • Fat: 0.5 g
  • Protein: 6.4 g
  • Manganese: 84% 
  • Vitamin B6: 62% 
  • Vitamin C: 52% 
  • Selenium: 20% 
  • Calcium: 18% 

Green Onion (Spring Onion)

Benefits

A vegetable closely related to those in the Allium family, such as garlic, chives, and onions, is green (or spring) onions. When grilled whole, green onions taste great, and they also add a great deal of flavor to stews and other dishes. This vegetable is also relatively dense in vitamins-vitamins A, C, and K in particular;

Nutrition Value:
  • Calories: 25 kcal
  • Carbohydrate: 5.6 g
  • Fiber: 3.5 g
  • Sugar: 2.1 g
  • Fat: 0.1 g
  • Protein: 1.8 g
  • Vitamin K1: 209% 
  • Vitamin A: 80% 
  • Vitamin C: 76% 
  • Iron: 11% 
  • Vitamin B2: 8% 

Leeks

Benefits

Leeks are super tasty and are decent in taste. However, leeks are much sweeter than garlic. Leeks have a large range of nutrients.

Nutrition Value:
  • Calories: 61 kcal
  • Carbohydrate: 14.2 g
  • Fiber: 1.8 g
  • Sugar: 3.9g
  • Fat: 0.3 g
  • Protein: 1.5 g
  • Vitamin K1: 59% 
  • Vitamin A: 33% 
  • Manganese: 24% 
  • Vitamin C: 20% 
  • Folate: 16% 

Lettuce

Benefits

Lettuce is one of the most common vegetable types. It can be found almost anywhere, too; burgers, sandwiches, salads, or just decorating a plate’s sides. The water content of lettuce is exceptionally high, making it crisp and refreshing. Aside from the nutritional value, lettuce offers a lot of nutrition for a low amount of energy;

Nutrition Value:
  • Calories: 151 kcal
  • Carbohydrate: 2.8 g
  • Fiber: 1.3 g
  • Sugar: 0.8g
  • Fat: 0.2 g
  • Protein: 1.4 g
  • Vitamin K1: 141% 
  • Vitamin A: 148% 
  • Vitamin C: 30% 
  • Manganese: 130% 
  • Folate: 10% 

Mushrooms

Benefits

Mushrooms are distinctive plants. However, they can be used in similar ways as vegetables. There are many phytonutrients in mushrooms, some of which are specific to a certain kind of mushroom. Besides vitamins and minerals, mushrooms contain substances too.

Nutrition Value:
  • Calories: 27 kcal
  • Carbohydrate: 16.1 g
  • Fiber: 0.6 g
  • Sugar: 1.7g
  • Fat: 0.1 g
  • Protein: 2.5 g
  • Selenium: 37% 
  • Vitamin B2: 29% 
  • Copper: 25% 
  • Vitamin B3: 19% 
  • Vitamin B5: 15% 

Mustard Greens

Benefits

Mustard greens have a significant amount of excellent nutrition. Among different cultures, people can refer to it as Chinese and Indian mustard. These leaves are aromatic and can be eaten raw in salads. (or juiced). Similar to other leafy green plants, they are full of nutrients.

Nutrition Value:
  • Calories: 26 kcal
  • Carbohydrate: 4.9 g
  • Fiber: 3.3 g
  • Sugar: 1.6g
  • Fat: 0.2 g
  • Protein: 2.7 g
  • Vitamin K1: 622% 
  • Vitamin A: 210% 
  • Vitamin C: 117% 
  • Folate: 47% 
  • Manganese: 24% 

Okra

Benefits

The Okra is an odd-looking vegetable, and it is often referred to as “ladies’ fingers.” Okra can be eaten raw, baked, or added to salads. It has a slimy feel. Here is a list of nutritional benefits of Okra;

Nutrition Value:
  • Calories: 31 kcal
  • Carbohydrate: 7.0 g
  • Fiber: 3.2 g
  • Sugar: 1.2g
  • Fat: 0.2 g
  • Protein: 2.0 g
  • Vitamin K1: 66% 
  • Manganese: 50% 
  • Vitamin C: 35% 
  • Folate: 22% 
  • Magnesium: 14% 

Onions (Red)

Benefits

Being sweeter than green onions, red onions often produce more antioxidants. Like other dark red/blue colored plants, red onions are rich in health-protective polyphenol anthocyanin. Red onions provide;

Nutrition Value:
  • Calories: 43 kcal
  • Carbohydrate: 9.0 g
  • Fiber: 2.0 g
  • Sugar: 4.0g
  • Fat: 0 g
  • Protein: 1.0 g

Also Read: Nutrition Facts & Values of 50 Fruits

Onions (Yellow)

Benefits

Yellow onions are very common vegetables in the allium family. Grilled onions are delightful on some perfectly grilled steak. One of the advantages of onions is that it contains vitamin C.

Nutrition Value:
  • Calories: 40 kcal
  • Carbohydrate: 9.3 g
  • Fiber: 1.7 g
  • Sugar: 4.2g
  • Fat: 0.1 g
  • Protein: 1.1 g
  • Vitamin C: 12% 
  • Vitamin B6: 6% 
  • Manganese: 6% 
  • Folate: 5% 
  • Potassium: 4% 

Parsnips

Benefits

My favorite vegetable when I was young was always parsnips. They can resemble white carrots, but they are different in taste. Parsnips have a soft and delicate texture with a nutty/sweet flavor, and it tastes especially good roasted in the oven. They provide some valuable nutrients;

Nutrition Value:
  • Calories: 75 kcal
  • Carbohydrate: 18.0 g
  • Fiber: 4.9 g
  • Sugar: 4.8g
  • Fat: 0.3 g
  • Protein: 1.2 g
  • Vitamin C: 28% 
  • Manganese: 28% 
  • Vitamin K1: 28% 
  • Potassium: 11% 
  • Magnesium: 7% 

Potatoes

Benefits

In the Western community, potatoes form the staple in the diet. In terms of nutrition, potatoes are one of the higher carbohydrates in the category of vegetables. Vegetables are a good source of potassium and vitamin C.

Nutrition Value:
  • Calories: 77 kcal
  • Carbohydrate: 18.4 g
  • Fiber: 2.2 g
  • Sugar: 0.8g
  • Fat: 0.1 g
  • Protein: 2.0 g
  • Vitamin C: 33% 
  • Vitamin B6: 15% 
  • Potassium: 12% 
  • Manganese: 8% 
  • Phosphorus: 6% 

Pumpkin

Benefits

Pumpkins are popular during this time of year at Halloween. They are tasty too and provide a soft, sweet flesh that is also very nutritious after cooking. Pumpkins are good for your eyes because beta-carotene is a good source of vitamin A.

Nutrition Value:
  • Calories: 26 kcal
  • Carbohydrate: 6.5 g
  • Fiber: 0.5 g
  • Sugar: 1.4g
  • Fat: 0.1 g
  • Protein: 1.0 g
  • Vitamin A: 148% 
  • Vitamin C: 15% 
  • Potassium: 10% 
  • Copper: 6% 
  • Manganese: 6% 

Purple Sweet Potato (Okinawan Yam)

Benefits

Yam is a vegetable, and sweet potato is another vegetable. This purple sweet potato has some major advantages that ordinary sweet potatoes do not. On the matter of carbohydrates, they are a better alternative than refined ones in modern Western diets.

Nutrition Value:
  • Calories: 67 kcal
  • Carbohydrate: 16.3 g
  • Fat: 0.1 g
  • Protein: 1.3 g
  • Potassium: 12% 
  • Manganese: 12% 
  • Vitamin B6: 9% 
  • Vitamin B1: 7% 
  • Copper: 6% 

Swede (Rutabaga)

Benefits

While being known as ‘Swede’ throughout the world, this vegetable in the United States has the name ‘rutabaga.’ Swedes are not an original vegetable, and cabbage and turnips are a mixture. We can eat this root vegetable in several ways, from roasting, boiling, and mashing, or even making chips/crisps. A relatively good source of Vitamin c is the Swedes;

Nutrition Value:
  • Calories: 36 kcal
  • Carbohydrate: 8.1 g
  • Fiber: 2.5 g
  • Sugar: 5.6g
  • Fat: 0.21 g
  • Protein: 1.2 g
  • Vitamin C: 42% RDA
  • Potassium: 10% RDA
  • Manganese: 9% RDA
  • Magnesium: 6% RDA
  • Phosphorus: 6% RDA

Sauerkraut

Benefits

Sauerkraut, like kimchi, is not a true vegetable in its own right. The nutritional profile of Saurkraut is similar to cabbage, but the nutrients would be more bioavailable because of the fermentation process. Note: the volume of nutrients tends to be smaller, as the nutrient database lists “solids and liquid” for 100g sauerkraut.

Nutrition Value: 
  • Calories: 22 kcal
  • Carbohydrate: 4.3 g
  • Fiber: 2.5 g
  • Sugar: 1.8g
  • Fat: 0.1 g
  • Protein: 0.9 g
  • Vitamin C: 24% RDA
  • Vitamin K1: 16% RDA
  • Manganese: 8% RDA
  • Iron: 8% RDA
  • Folate: 6% RDA

Seaweed

Benefits

Seaweed is a sea vegetable family comprising kelp, kombu, and wakame. Such compounds are phytonutrients specific to the sea’s vegetation, and studies show that they have potent anti-inflammatory effects. A substantial amount of iodine is also found in seaweed. Here is the seaweed nutrition profile.

Nutrition Value:
  • Calories: 45 kcal
  • Carbohydrate: 9.1 g
  • Fiber: 0.5 g
  • Sugar: 0.7g
  • Fat: 0.6 g
  • Protein: 3.0 g
  • Manganese: 70% RDA
  • Folate: 49% RDA
  • Magnesium: 27% RDA
  • Calcium: 15% RDA
  • Copper: 14% RDA

Shallots

Benefits

Shallots belong to the vegetable family of alliums, and they are a type of onion. Their taste is more flavorful and smoother, sweeter, and milder, while they may look like a typical onion. It’s often more popular for them to be eaten raw due to their milder taste. Shallots also contain a varied mix of minerals and vitamins;

Nutrition Value:
  • Calories: 72 kcal
  • Carbohydrate: 16.8 g
  • Fat: 0.1 g
  • Protein: 2.5 g
  • Vitamin C: 24% RDA
  • Vitamin B6: 17% RDA
  • Manganese: 15% RDA
  • Vitamin C: 13% RDA
  • Potassium: 10% RDA

Spaghetti Squash

Benefits

Although spaghetti may be low in nutritional value, for spaghetti squash, that is not the case. Spaghetti squash is another fruit (technically), but we use it as a vegetable in cooking. Spaghetti squash is very versatile, and it can be fried, boiled, roasted or mashed, or even used as vegetable spaghetti. Here is the profile for nutrition;

Nutrition Value:
  • Calories: 31 kcal
  • Carbohydrate: 6.9 g
  • Fat: 0.6 g
  • Protein: 0.6 g
  • Vitamin C: 6% RDA
  • Manganese: 5% RDA
  • Vitamin B6: 5% RDA
  • Vitamin B5: 4% RDA
  • Vitamin B3: 4% RDA

Spinach

Benefits

On this list of vegetables, spinach is among the most nutrient-dense. It is a leafy green native to Asia, and vitamin A (as beta-carotene) and vitamins C and K1 are extremely high. Spinach also has an excellent nutrient profile, and almost every micronutrient provides a reasonable amount;

Nutrition Value:
  • Calories: 23 kcal
  • Carbohydrate: 3.6 g
  • Fiber: 2.2 g
  • Sugar: 0.4g
  • Fat: 0.4 g
  • Protein: 2.9 g
  • Vitamin K: 604% RDA
  • Vitamin A: 188% RDA
  • Folate: 49% RDA
  • Vitamin C: 47% RDA
  • Manganese: 45% RDA

Sweet Potatoes

Benefits

In particular, when caramelized, they have a soft and slightly sweet flavor. With that tuber, you can do many things, and sweet potatoes perform well on their own or in soups, stews, and other dishes. Vitamin A/beta-carotene is their standout nutrient;

Nutrition Value:
  • Calories: 86 kcal
  • Carbohydrate: 20.1 g
  • Fiber: 3.0 g
  • Sugar: 4.2g
  • Fat: 0.1 g
  • Protein: 1.6 g
  • Vitamin A: 284% RDA
  • Manganese: 13% RDA
  • Potassium: 10% RDA
  • Vitamin B6: 10% RDA
  • Copper: 8% RDA

Swiss Chard

Benefits

In the Mediterranean region, Swiss chard is a healthy leafy green that is a daily staple. The edible leaves of Swiss chard are green with a reddish tinge and contain a wealth of nutrients.

Nutrition Value:
  • Calories: 19 kcal
  • Carbohydrate: 3.7 g
  • Fiber: 1.6 g
  • Sugar: 1.1g
  • Fat: 0.2 g
  • Protein: 1.8 g
  • Vitamin K1: 1038% RDA
  • Vitamin A: 122% RDA
  • Vitamin C: 50% RDA
  • Magnesium: 20% RDA
  • Manganese: 18% RDA

Tomatillo

Benefits

Alongside tomatoes, eggplants, and bell peppers, the tomatillo belongs to the nightshade plant family. Tomatillos are a staple of Mexican cuisine with the alternative name of ‘Mexican husk tomato.’ They are a little similar to a big green tomato in terms of appearance. Tomatillos, as well as green salsas, are the main ingredients in various Central American sauces. Tomatillos are a good dietary source of vitamin C,

Nutrition Value:
  • Calories: 32 kcal
  • Carbohydrate: 5.8 g
  • Fiber: 1.9 g
  • Sugar: 3.9g
  • Fat: 1.0 g
  • Protein: 1.0 g
  • Vitamin C: 20% RDA
  • Vitamin K1: 13% RDA
  • Vitamin B3: 9% RDA
  • Potassium: 8% RDA
  • Manganese: 8% RDA

Tomatoes

Benefits

Tomatoes are a fruit that is juicy, sweet, and slightly sour. Yes, berries. Tomatoes, botanically speaking, are fruit. They are also a vital culinary ingredient and are a central feature of world cuisine, from Italian to Indian cuisine. Nutritionally speaking, tomatoes supply a decent amount of vitamin C and beta-carotene;

Nutrition Value:
  • Calories: 18 kcal
  • Carbohydrate: 3.9 g
  • Fiber: 1.2 g
  • Sugar: 2.6g
  • Fat: 0.2 g
  • Protein: 0.9 g
  • Vitamin C: 21% RDA
  • Vitamin A: 17% RDA
  • Vitamin K1: 10% RDA
  • Potassium: 7% RDA
  • Manganese: 6% RDA

Turnips

Benefits

Turnips are a root vegetable that is grown worldwide in temperate regions. Turnips are sometimes eaten, either mashed, boiled, or stewed, on their own. However, in a variety of dishes, they fit well too. A white bulb that offers a variety of nutrients is the edible portion of this root vegetable;

Nutrition Value:
  • Calories: 28 kcal
  • Carbohydrate: 6.4 g
  • Fiber: 1.8 g
  • Sugar: 3.8g
  • Fat: 0.1 g
  • Protein: 0.9 g
  • Vitamin C: 35% RDA
  • Manganese: 7% RDA
  • Potassium: 5% RDA
  • Copper: 4% RDA
  • Vitamin B6: 4% RDA

Watercress

Benefits

You wouldn’t guess so from looking at it, but watercress is one of the most nutritious vegetables out there. Surprisingly, only 11 calories are given by 100g of watercress, yet it is still one of the most nutritious vegetables.

Nutrition Value:
  • Calories: 11 kcal
  • Carbohydrate: 1.3 g
  • Fiber: 0.5 g
  • Sugar: 0.2g
  • Fat: 0.2 g
  • Protein: 2.3 g
  • Vitamin K: 312% RDA
  • Vitamin C: 72% RDA
  • Vitamin A: 64% RDA
  • Calcium: 12% RDA
  • Manganese: 12% RDA

Water Chestnut

Benefits

Water chestnuts are a type of underwater vegetable, despite the name containing “nut.” The water chestnut is especially popular in Chinese cuisine and has increased in popularity around the world. It has the nutrients as follows;

Nutrition Value:
  • Calories: 97 kcal
  • Carbohydrate: 23.9 g
  • Fiber: 3.0 g
  • Sugar: 4.8g
  • Fat: 0.1 g
  • Protein: 1.4 g
  • Potassium: 17% RDA
  • Manganese: 17% RDA
  • Copper: 16% RDA
  • Vitamin B6: 16% RDA
  • Vitamin B2: 12% RDA

Zucchini 

Benefits

Identified in the US and Australia by the original Italian word ‘zucchini,’ this vegetable in the UK, Ireland, and New Zealand goes by the French name ‘courgette.’ You can enjoy both raw and cooked zucchini, and you can even make vegetable noodles with it. Zucchini has a fresh flavor and texture, soft and sweet, and it also provides a decent amount of nutrition;

Nutrition Value:
  • Calories: 16 kcal
  • Carbohydrate: 3.3 g
  • Fiber: 1.1 g
  • Sugar: 1.7g
  • Fat: 0.2 g
  • Protein: 1.2 g
  • Vitamin C: 28% RDA
  • Vitamin B6: 11% RDA
  • Manganese: 9% RDA
  • Potassium: 7% RDA
  • Folate: 7% RD

In a Nutshell

Consuming plenty of fruit and vegetables is the foundation of good health. They help regulate cholesterol and blood pressure, keep the arteries flexible, strengthen the bones, and are good for the eyes, brain, digestive system, and almost every other part of the body. So, it is highly suggested to start consuming more and more fruits and vegetables in your diet, and surely you’ll observe improvements in your overall health.

Happy Eating!

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