Vegetables & Legumes: Calories

Vegetables are a great high-volume, low-calorie option. You can eat a lot of them, they’re satiating and packed with vitamins. Legumes are more calorie dense but also dense in nutrients, especially protein, making them a great meat alternative for a vegan or vegetarian diet. Check out our Vegetables and Legumes Calorie Chart below for more nutritional information.

Food	Serving	Calories	Serving	Calories
Arrowroot	100 g	65 cal	1 piece (33 g)	21 cal
Artichoke	100 g	44 cal	1 piece (128 g)	56 cal
Asparagus	100 g	21 cal	1 piece, small (12 g)	2 cal
Asparagus, cooked	100 g	16 cal	1 portion (125 g)	19 cal
Azuki Beans	100 g	361 cal	1 portion (60 g)	217 cal
Baked Beans	100 g	105 cal	1 cup (253 g)	266 cal
Bamboo Shoot	100 g	23 cal	1 glass (330 g)	76 cal
Banana Pepper	100 g	27 cal	1 piece, small (33 g)	9 cal
Bean Sprouts	100 g	47 cal	1 portion (102 g)	48 cal
Beetroot, Beets	100 g	46 cal	1 piece (125 g)	58 cal
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Black Beans	100 g	373 cal	1 portion (80 g)	299 cal
Black Beans, cooked	100 g	89 cal	1 cup (172 g)	154 cal
Black Chana	100 g	378 cal	1 portion (35 g)	132 cal
Black Chickpeas	100 g	348 cal	1 portion (100 g)	348 cal
Black Eyed Peas	100 g	314 cal	1 portion (35 g)	110 cal
Bok Choy	100 g	17 cal	1 piece (400 g)	66 cal
Broccoli	100 g	34 cal	1 piece (350 g)	119 cal
Broccoli, cooked	100 g	27 cal	1 portion (85 g)	23 cal
Broccoli, steamed	100 g	31 cal	1 portion (85 g)	26 cal
Brown Lentil	100 g	116 cal	1 cup (200 g)	232 cal
Brussels Sprouts	100 g	44 cal	1 piece (19 g)	8 cal
Butternut Squash	100 g	46 cal	1 portion (150 g)	68 cal
Cabbage	100 g	30 cal	1 portion (200 g)	61 cal
Cabbage, cooked	100 g	12 cal	1 portion, chopped (80 g)	10 cal
Capsicum	100 g	40 cal	1 piece (45 g)	18 cal
Carrot	100 g	39 cal	1 piece, small (60 g)	23 cal
Carrot, cooked	100 g	23 cal	1 portion (46 g)	10 cal
Carrot, roasted	100 g	40 cal	1 portion (85 g)	34 cal
Cauliflower Rice	100 g	24 cal	1 portion (200 g)	48 cal
Cauliflower	100 g	28 cal	1 portion (200 g)	56 cal
Celeriac	100 g	27 cal	1 piece (370 g)	101 cal
Celery	100 g	22 cal	1 piece (80 g)	17 cal
Cherry Tomatoes	100 g	20 cal	1 portion (90 g)	18 cal
Chickpeas	100 g	151 cal	1 can (240 g)	363 cal
Chickpeas, canned	100 g	135 cal	1 can (240 g)	324 cal
Collard Greens	100 g	32 cal	1 portion, chopped (80 g)	26 cal
Corn, canned	100 g	81 cal	1 cup (256 g)	81 cal
Corn, on the Cob	100 g	45 cal	1 piece (100 g)	45 cal
Courgette, Zucchini	100 g	23 cal	1 piece (230 g)	52 cal
Creamed Spinach	100 g	62 cal	1 portion (125 g)	78 cal
Cucumber	100 g	14 cal	1 portion (150 g)	21 cal
Daikon	100 g	38 cal	1 portion (78 g)	30 cal
Dandelion	100 g	47 cal	1 portion (20 g)	9 cal
Dill Pickles	100 g	12 cal	1 piece, small (35 g)	4 cal
Dock	100 g	22 cal	1 cup (133 g)	22 cal
Dried Tomatoes	100 g	78 cal	1 piece (2 g)	2 cal
Eggplant, Aubergine	100 g	20 cal	1 piece (300 g)	59 cal
Fava Beans	100 g	89 cal	1 piece (6 g)	5 cal
Fennel	100 g	23 cal	1 piece (135 g)	31 cal
Fiddlehead	100 g	34 cal	1 portion (100 g)	34 cal
Garbanzo	100 g	478 cal	1 portion, medium (100 g)	478 cal
Garlic	100 g	143 cal	1 slice (3 g)	4 cal
Grape Leaves	100 g	93 cal	1 piece (3 g)	3 cal
Grape Tomato	100 g	31 cal	5 piece, small (50 g)	16 cal
Green Beans	100 g	39 cal	1 portion (200 g)	79 cal
Green Lentils	100 g	352 cal	1 portion (60 g)	211 cal
Green Onion	100 g	32 cal	1 piece (15 g)	5 cal
Green Peas	100 g	91 cal	1 portion (25 g)	23 cal
Heart of Palm	100 g	44 cal	1 portion (100 g)	44 cal
Horse Gram	100 g	89 cal	1 portion (40 g)	36 cal
Horseradish	100 g	78 cal	1 piece (300 g)	233 cal
Jalapeno	100 g	29 cal	1 piece (14 g)	4 cal
Japanese Sweet Potato	100 g	88 cal	1 piece (130 g)	114 cal
Jerusalem Artichoke	100 g	73 cal	1 portion (150 g)	110 cal
Jícama	100 g	38 cal	1 piece, small (365 g)	139 cal
Kale	100 g	45 cal	1 package (300 g)	136 cal
Kelp	100 g	43 cal	1 portion (10 g)	4 cal
Kidney Beans	100 g	298 cal	1 portion (100 g)	298 cal
Kimchi	100 g	15 cal	1 portion, chopped (50 g)	8 cal
Leek	100 g	31 cal	1 piece (150 g)	46 cal
Lentils	100 g	331 cal	1 tablespoon (12 g)	40 cal
Lentils, cooked	100 g	87 cal	1 portion (80 g)	70 cal
Lima Beans	100 g	70 cal	1 portion (40 g)	28 cal
Lotus Root	100 g	74 cal	1 piece (115 g)	85 cal
Masoor Dal	100 g	129 cal	1 portion (40 g)	52 cal
Moong Dal	100 g	313 cal	1 portion (40 g)	125 cal
Mung Beans	100 g	313 cal	1 portion (40 g)	125 cal
Mustard Greens	100 g	500 cal	1 portion (50 g)	250 cal
Napa Cabbage	100 g	36 cal	1 portion, chopped (75 g)	27 cal
Natto	100 g	207 cal	1 portion (44 g)	91 cal
Navy Beans	100 g	337 cal	1 portion (80 g)	270 cal
Okra	100 g	147 cal	1 piece (11.87 g)	17 cal
Onion	100 g	30 cal	1 slice (15 g)	5 cal
Onion, cooked	100 g	30 cal	1 piece, small (60 g)	18 cal
Parsnip	100 g	64 cal	1 piece (80 g)	51 cal
Peanuts, roasted	100 g	599 cal	1 portion (30 g)	180 cal
Peas	100 g	91 cal	1 portion (150 g)	136 cal
Pickle	100 g	28 cal	1 portion (40 g)	11 cal
Pinto Beans	100 g	347 cal	1 portion (40 g)	139 cal
Pinto Beans, cooked	100 g	143 cal	1 cup (205 g)	293 cal
Pumpkin	100 g	29 cal	1 portion (125 g)	36 cal
Pumpkin, canned	100 g	34 cal	1 portion (100 g)	34 cal
Radicchio	100 g	17 cal	1 piece (200 g)	33 cal
Radish	100 g	17 cal	1 piece (15 g)	3 cal
Rapa Cabbage	100 g	28 cal	1 piece (200 g)	55 cal
Red Beans	100 g	53 cal	1 portion (70 g)	37 cal
Red Cabbage	100 g	27 cal	1 portion (200 g)	55 cal
Red Lentils	100 g	367 cal	1 cup (192 g)	704 cal
Red Onion	100 g	30 cal	1 slice (14 g)	4 cal
Refried Beans	100 g	83 cal	1 cup (242 g)	83 cal
Roma Tomato	100 g	20 cal	1 portion (125 g)	25 cal
Runner Beans	100 g	39 cal	1 portion (35 g)	14 cal
Rutabaga	100 g	36 cal	1 piece (386 g)	137 cal
Shallot	100 g	25 cal	1 piece (30 g)	7 cal
Soybean	100 g	149 cal	1 portion (35 g)	52 cal
Spaghetti Squash	100 g	27 cal	1 portion (150 g)	41 cal
Spinach	100 g	22 cal	1 portion, small (150 g)	33 cal
Spinach, cooked	100 g	19 cal	1 portion (240 g)	46 cal
Spirulina	100 g	26 cal	1 portion (3 g)	1 cal
String Beans	100 g	39 cal	1 portion (40 g)	16 cal
Swede	100 g	36 cal	1 portion (200 g)	71 cal
Sweet Onion	100 g	446 cal	1 portion (148 g)	660 cal
Sweet Potato	100 g	116 cal	1 portion, small (150 g)	174 cal
Sweet Potato, baked	100 g	100 cal	1 portion (175 g)	175 cal
Sweet Potato, boiled	100 g	124 cal	1 portion (175 g)	217 cal
Sweetcorn	100 g	94 cal	1 portion (150 g)	141 cal
Swiss chard	100 g	21 cal	1 portion (175 g)	37 cal
Taro	100 g	108 cal	1 portion (125 g)	135 cal
Tomato	100 g	20 cal	1 piece (120 g)	24 cal
Turnip	100 g	39 cal	1 piece (50 g)	19 cal
Turnip Greens	100 g	32 cal	1 piece (170 g)	54 cal
Vegetable Stock	100 g	24 cal	1 tablespoon (8 g)	2 cal
White Beans	100 g	120 cal	1 portion (50 g)	60 cal
Yellow Bell Pepper	100 g	37 cal	1 piece, small (125 g)	46 cal
Yellow Lentils	100 g	354 cal	1 portion (40 g)	142 cal
Yucca	100 g	141 cal	1 piece (200 g)	282 cal
Yukon Gold Potatoes	100 g	196 cal	1 portion (148 g)	290 cal

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The Magic of Vegetables and Legumes

Legumes are also classified as the seeds inside of various plants and, due to their non-perishable nature, low cost, and diversity of uses, are a common staple used in many diets around the world. There are plenty of ways to enjoy and prepare legumes, including soaking, rinsing, and boiling them. This will help ensure their tenderness and result in a faster cook time. Legumes can also serve as a meat alternative, such as for burger patties, dips, in stews, as a spread, or in a curry. They can also be added to salads as a garnish or main protein or be enjoyed as a snack to go. Overall, legumes are a healthy alternative that you can really get creative with.

Vegetables also have many different preparation methods, from sautéing and roasting to trendy methods such as air frying and spiralizing. Vegetables have tons of health benefits, so try aiming for a variety of types and colors. A recommended guideline is around 3 cups of vegetables per day for adults.

When it comes to preparation methods, the healthiest options include sautéing, steaming, and stir-frying. These methods will provide the least amount of oil, reducing the total calories of the meal. Other methods, such as frying and boiling, decrease and reduce the nutrients, and increase the overall calorie count. One way to have fun with vegetables is to turn them into other low-carb foods. Ever tried replacing noodles and pasta with spiralized carrots, replacing rice with cauliflower rice, or substituting lasagna pasta sheets within zucchini? They’re all great options if your diet goals include gaining or maintaining your weight. What are some ways you plan to add extra vegetables and legumes to your diet this week?