Vegetables are among the most nutrient-dense foods available, providing fibre, vitamins, minerals, and beneficial plant compounds for very few calories. The data here reflects raw or simply cooked vegetables — not canned, marinated, or processed versions, which often add significant sodium and oils.
Leafy greens like kale and arugula are exceptional sources of vitamins A and K. Cruciferous vegetables — broccoli, cauliflower, brussels sprouts — provide vitamin C and sulforaphane compounds. Most vegetables are well under 50 calories per cup, making them ideal for weight management. The peppers (jalapeño, banana, habanero, ghost) deliver concentrated vitamin C and capsaicin. For maximum benefit, aim for variety and colour across your week.
📊 Vegetables — Nutrition Comparison
| Food | Calories |
|---|---|
| Artichoke 1 medium artichoke (128g) | 60 |
| Arugula 1 cup (20g) | 5 |
| Asparagus 1 cup (134g) | 27 |
| Brussels Sprouts 1 cup (88g) | 38 |
| Cauliflower 1 cup chopped (107g) | 27 |
| Celery 1 cup chopped (101g) | 14 |
| Corn 1 ear (103g) | 99 |
| Eggplant 1 cup cubed (82g) | 21 |
| Garlic 1 clove (3g) | 4 |
| Ghost Pepper 1 pepper (15g) | 6 |
| Green Beans 1 cup (100g) | 31 |
| Kale 1 cup chopped (67g) | 33 |
| Mushrooms 1 cup whole (96g) | 21 |
| Okra 1 cup (100g) | 33 |
| Onion 1 medium onion (110g) | 44 |
| Peas 1 cup (145g) | 117 |
| Snap Peas 1 cup (98g) | 41 |
| Zucchini 1 medium zucchini (196g) | 33 |
All values shown are per serving. Nutrition data sourced from the USDA Food Data Central database. Tap any food name to see full nutrition details including vitamins, minerals, and a per-serving daily value table.