We all know that vegetables are healthy, that we should eat 200 grams of them per day, but does that actually happen? The number of kilocalories in vegetables is very low, as you will see in the table below. To achieve the nutritional value of a cookie, you can eat almost a whole meal of vegetables. An additional advantage is that vegetables contain a lot of vitamins and fiber instead of bad fats, fast carbohydrates, and sugars. The message: Eat more vegetables!
Nutritional values of the most famous vegetables in alphabetical order. Per 100 grams of vegetables.
A
| Vegetable | energy | Vet | Of which saturated | Protein | carbohydrates | Fibers |
|---|
| Endive (cooked) | 23 kcal | 0,5 gram | 0,1 gram | 1,4 gram | 2,3 gram | 2,7 gram |
| asparagus (cooked) | 18 kcal | 0 gram | 0 gram | 1 gram | 3 gram | 0,9 gram |
| Eggplant (cooked) | 21 kcal | 0 gram | 0 gram | 1 gram | 3 gram | 2,5 gram |
| Pickle | 21 kcal | 0 gram | 0 gram | 0,9 gram | 3,6 gram | 1,3 gram |
| Avocado | 199 kcal | 19,5 gram | 2,2 gram | 1,9 gram | 1,8 gram | 4,3 gram |
B
| Vegetable | energy | Vet | Of which saturated | Protein | carbohydrates | Fibers |
|---|
| Chives | 62 kcal | 1 gram | 0 gram | 4 gram | 8 gram | 2,3 gram |
| Celery (cooked) | 14 kcal | 0 gram | 0 gram | 1 gram | 2 gram | 1,1 gram |
| Cauliflower (cooked) | 23 kcal | 0,4 gram | 0,1 gram | 1,8 gram | 1,9 gram | 2,3 gram |
| Beans (green) (cooked) | 25 kcal | 0,4 gram | 0,1 gram | 1,8 gram | 2,2 gram | 2,9 gram |
| Broccoli (cooked) | 27 kcal | 0,3 gram | 0,1 gram | 3,9 gram | 0,8 gram | 2,7 gram |
C
| Vegetable | energy | Vet | Of which saturated | Protein | carbohydrates | Fibers |
|---|
| Mushroom (fried) | 55 kcal | 4,1 gram | 1,4 gram | 2,6 gram | 0,5 gram | 2,8 gram |
| chili pepper | 30 kcal | 0,3 gram | 0 gram | 1,8 gram | 4,2 gram | 1,8 gram |
| Zucchini (cooked) | 19 kcal | 0,1 gram | 0 gram | 1,5 gram | 2,3 gram | 1,1 gram |
D
| Vegetable | energy | Vet | Of which saturated | Protein | carbohydrates | Fibers |
|---|
| peas (cooked) | 69 kcal | 0 gram | 0 gram | 4 gram | 11 gram | 4,3 gram |
I
| Vegetable | energy | Vet | Of which saturated | Protein | carbohydrates | Fibers |
|---|
| iceberg lettuce | 15 kcal | 0,3 gram | 0 gram | 0,9 gram | 1,7 gram | 1,1 gram |
K
| Vegetable | energy | Vet | Of which saturated | Protein | carbohydrates | Fibers |
|---|
| Chickpea (cooked) | 123 kcal | 3 gram | 0,4 gram | 7,6 gram | 13,1 gram | 6,7 gram |
| Garlic | 138 kcal | 0 gram | 0 gram | 0,6 gram | 28 gram | 0,9 gram |
| Celeriac (cooked) | 42 kcal | 0 gram | 0 gram | 2 gram | 6 gram | 4,9 gram |
| Kroot (cooked) | 29 kcal | 0 gram | 0 gram | 3 gram | 3 gram | 2,5 gram |
| Cucumber | 13 kcal | 0,2 gram | 0,1 gram | 0,6 gram | 1,9 gram | 0,6 gram |
| Cabbage (green) (cooked) | 31 kcal | 1 gram | 0,2 gram | 1,4 gram | 2,7 gram | 3 gram |
L
| Vegetable | energy | Vet | Of which saturated | Protein | carbohydrates | Fibers |
|---|
| Lentils (cooked) | 31 kcal | 1 gram | 0,2 gram | 1,4 gram | 2,7 gram | 3 gram |
M
| Vegetable | energy | Vet | Of which saturated | Protein | carbohydrates | Fibers |
|---|
| But | 99 kcal | 0,7 gram | 0,1 gram | 8,8 gram | 11,6 gram | 5,3 gram |
Reading Suggestions Bake banana bread
R
| Vegetable | energy | Vet | Of which saturated | Protein | carbohydrates | Fibers |
|---|
| Rhubarb (cooked) | 66 kcal | 0 gram | 0 gram | 1 gram | 14,3 gram | 2,4 gram |
| red cabbage (cooked) | 39 kcal | 0,2 gram | 0 gram | 0,8 gram | 7,9 gram | 1,5 gram |
| Rocket | 56 kcal | 1 gram | 0,2 gram | 3 gram | 8 gram | 1,3 gram |
T
| Vegetable | energy | Vet | Of which saturated | Protein | carbohydrates | Fibers |
|---|
| Tomato | 20 kcal | 0,4 gram | 0,1 gram | 0,7 gram | 2,9 gram | 1,3 gram |
| Broad bean (cooked) | 45 kcal | 0 gram | 0 gram | 5 gram | 4 gram | 4,7 gram |
U
| Vegetable | energy | Vet | Of which saturated | Protein | carbohydrates | Fibers |
|---|
| Onion (fried) | 58 kcal | 3 gram | 1 gram | 1,3 gram | 5,4 gram | 2,2 gram |
W
| Vegetable | energy | Vet | Of which saturated | Protein | carbohydrates | Fibers |
|---|
| Chicory (cooked) | 17 kcal | 0,1 gram | 0 gram | 1,2 gram | 2,1 gram | 1,1 gram |
| carrots | 33 kcal | 0,3 gram | 0,1 gram | 0,6 gram | 5,5 gram | 2,8 gram |
Some vegetables’ tip
- It is better to steam vegetables rather than boil them, the longer you cook vegetables, the more vitamins are lost.
- You don’t always have to eat vegetables for dinner, raw bell peppers and cucumbers with a dip of hummus are a tasty and healthy snack.
- Do you find it difficult to get 200 grams of vegetables per day? Then have vegetables as a snack, such as cucumber slices or cherry tomatoes. You can also eat a salad for lunch instead of bread, such as lettuce, cucumber, tomatoes, and pine nuts. Tasty and healthy!
- Children often do not like vegetables, try to give them sweet vegetables, such as carrots and rhubarb, or make vegetables the basis of the main meal, for example, stew kale or endive.
- If you want to save money, it is worth buying fruit and vegetables not in the supermarket, but on the market.
