Calories in Every Vegetable, Per Cup and Serving (2026)
This reference details the calorie content of various vegetables per cup or serving.
Non-starchy vegetables typically contain under 40 calories per cup, while starchy vegetables often exceed 100 calories per serving.
This article provides a comprehensive overview of the calorie content in various vegetables, categorized into non-starchy and starchy types. Data is sourced from USDA FoodData Central and reputable manufacturer labels.
How Many Calories Are in Non-Starchy Vegetables?
Non-starchy vegetables are low-calorie foods, typically under 40 calories per cup. This category includes a variety of vegetables that are beneficial for a healthy diet.
| Vegetable (1 cup) | Calories | Carbs (g) | Fiber (g) | Protein (g) |
|---|---|---|---|---|
| Broccoli | 55 | 11 | 5 | 4 |
| Spinach | 7 | 1 | 1 | 1 |
| Kale | 33 | 7 | 1 | 3 |
| Lettuce | 5 | 1 | 1 | 1 |
| Cucumber | 16 | 4 | 1 | 1 |
| Zucchini | 20 | 4 | 1 | 2 |
| Bell Peppers | 24 | 6 | 2 | 1 |
| Cauliflower | 25 | 5 | 2 | 2 |
| Green Beans | 31 | 7 | 3 | 2 |
| Tomato | 32 | 7 | 2 | 2 |
| Mushrooms | 15 | 2 | 1 | 2 |
| Celery | 14 | 3 | 2 | 1 |
| Asparagus | 27 | 5 | 3 | 3 |
Most non-starchy vegetables are low in calories, making them excellent choices for weight management.
How Many Calories Are in Starchy Vegetables?
Starchy vegetables are generally higher in calories, often exceeding 100 calories per serving. These vegetables provide more carbohydrates and energy.
| Vegetable (1 cup or serving) | Calories | Carbs (g) | Fiber (g) | Protein (g) |
|---|---|---|---|---|
| White Potato | 130 | 30 | 3 | 3 |
| Sweet Potato | 112 | 26 | 4 | 2 |
| Corn | 132 | 31 | 3 | 5 |
| Green Peas | 62 | 11 | 4 | 4 |
| Butternut Squash | 82 | 22 | 6 | 2 |
| Beets | 58 | 13 | 4 | 2 |
| Carrots | 52 | 12 | 4 | 1 |
Starchy vegetables provide more calories and carbohydrates, making them energy-dense options.
Which Non-Starchy Vegetable Has the Fewest Calories?
Spinach is the lowest-calorie non-starchy vegetable.
- Lettuce (1 cup): 5 kcal
- Spinach (1 cup): 7 kcal
- Celery (1 cup): 14 kcal
- Mushrooms (1 cup): 15 kcal
- Cucumber (1 cup): 16 kcal
Which Starchy Vegetable Has the Most Calories?
White potato is the highest-calorie starchy vegetable.
- Corn (1 cup): 132 kcal
- White Potato (1 cup): 130 kcal
- Sweet Potato (1 cup): 112 kcal
- Butternut Squash (1 cup): 82 kcal
- Green Peas (1 cup): 62 kcal
How to Track Vegetables Calories Accurately
Estimating vegetable calories can be challenging due to varying portion sizes and densities, making it difficult to gauge accurate caloric intake by eye. Nutrola is an AI nutrition tracking app that identifies vegetables and produce from a photo and returns calories and macros from a database of more than 1.8 million verified foods. It also supports barcode scanning for packaged items and voice logging for quick entries. Nutrola is available from €2.50 per month and shows no ads on any tier.
For related references, see calories in chicken by cut, calories in every fish and seafood, and calories in every pasta and noodle.
How We Calculated These Numbers
Data was compiled from USDA FoodData Central and various manufacturer labels. All values are rounded to the nearest whole number, with serving sizes defined as one cup or standard serving.
Frequently Asked Questions (FAQ)
What are non-starchy vegetables?
Non-starchy vegetables are low-calorie vegetables that typically contain less than 40 calories per cup, such as spinach, lettuce, and broccoli.
How many calories are in a cup of broccoli?
A cup of broccoli contains approximately 55 calories, along with 11 grams of carbohydrates and 5 grams of fiber.
Are starchy vegetables healthy?
Yes, starchy vegetables like sweet potatoes and corn provide essential nutrients and energy, but they are higher in calories compared to non-starchy varieties.
What is the difference between starchy and non-starchy vegetables?
Starchy vegetables are higher in carbohydrates and calories, while non-starchy vegetables are lower in calories and often higher in fiber.
How can I include more vegetables in my diet?
Incorporating a variety of vegetables into meals and snacks can enhance nutrition; consider adding them to salads, stir-fries, or smoothies.
What are some low-calorie vegetable options?
Low-calorie options include spinach, lettuce, cucumbers, and mushrooms, all of which are under 40 calories per cup.
Key Takeaways
- Non-starchy vegetables are generally low in calories.
- Starchy vegetables provide more energy and carbohydrates.
- Including a variety of vegetables can enhance overall nutrition.
- Spinach is the lowest-calorie vegetable at just 7 calories per cup.
- White potato is the highest-calorie vegetable at 130 calories per cup.
- Both non-starchy and starchy vegetables offer unique health benefits.
Ready to Transform Your Nutrition Tracking?
Join millions who have transformed their health journey with Nutrola!