Vegetables might not be your favorite food, but they add necessary nutrients to your diet, color to your dishes, and fill you with very few calories and no fat. Instead of your usual method, try fixing vegetables different ways. Toss green pepper rings over your salad. Add chopped fresh tomatoes to plain rice. Shred carrots and blend them with ground beef when making meatloaf. There are lots of interesting ways to incorporate vegetables into your diet. Visit our recipe sections for new ideas! site map	Vegetable Cooking Method Amount Calories alfalfa seeds raw, sprouted 1 cup 9.5 artichoke cooked, drained 1 whole 55 artichoke boiled with salt 1/2 cup 42 artichoke - globe or French boiled 1 medium 60 arugula raw 1/2 cup 2.5 asparagus boiled 1/2 cup 22 asparagus canned, cooked 4 spears 10 asparagus canned 1 cup 46 asparagus fresh 1/2 cup 22 baby carrots raw 1 large 6 balsam pear - leafy tips raw 1/2 cup 7 balsam pear - pods raw 1 cup 16 bamboo shoots canned, drained 1 cup 25 bean sprouts raw 1 cup 30 beet greens cooked, drained 1 cup 40 beet greens raw 1 cup 7 beets canned, drained 1 cup 55 beets fresh, boiled 1/2 cup slices 37 beets raw 1 cup diced 55 bell pepper - green, red, yellow raw 1 whole 20 Bibb lettuce raw 1 cup shredded 7 black-eyed peas dried, cooked 1 cup 190 Boston lettuce raw 1 cup shredded 7 broccoli *** fresh, cooked, drained 1 cup 45 broccoli *** frozen, cooked, drained 1 cup 50 broccoli *** raw 1 cup chopped 25 broccoli *** raw 1 spear 50 broccoli - Chinese *** cooked 1 cup 19 broccoli flowerets *** raw 1 cup 20 broccoli stalks raw 1 stalk 32 Brussels sprouts boiled 1/2 cup 30 Brussels sprouts frozen, cooked 1 cup 65 Brussels sprouts raw 1 cup 38 butterhead lettuce raw 1 cup shredded 7 butterhead lettuce raw 1 head 20 butternut squash steamed 1/2 cup 41 cabbage - chinese pak-choi raw 1 cup 20 cabbage - chinese pe-tsai raw 1 cup 10 cabbage - common cooked 1 cup 30 cabbage - common raw 1 cup 15 cabbage - red raw, shredded 1 cup 20 cannellini - white kidney beans * canned, drained 1/2 cup 95 carrots canned, drained 1 cup 35 carrots fresh, cooked, drained 1 cup 70 carrots frozen, cooked, drained 1 cup 55 carrots raw 1 medium 30 carrots - baby raw 1 large 6 cauliflower boiled 3 flowerets 12 cauliflower fresh, cooked, drained 1 cup 25 cauliflower frozen, cooked, drained 1 cup 35 cauliflower raw 1 cup 25 cauliflower flowerets raw 3 whole 12 celery boiled 1 cup diced 19 celery raw 1 stalk 5 chard - Swiss raw 1 cup 7 chickpeas canned, drained 1 cup 270 Chinese broccoli cooked 1 cup 19 Chinese pak choi cabbage raw 1 cup 20 Chinese pe-tsai cabbage raw 1 cup 10 collards fresh, cooked 1 cup 25 collards frozen, cooked, drained 1 cup 60 collards raw 1 cup chopped 11 corn fresh 1 ear 85 corn fresh, cooked, drained 1 cup 165 corn frozen, cooked, drained 1 cup 135 corn - cream-style canned 1 cup 185 cress - garden raw 1 cup 16 cucumber raw 1 medium 45 cucumber raw, peeled 1 cup sliced 14 dandelion greens fresh, cooked 1 cup 35 dandelion greens raw 1 cup chopped 25 diakon sprouts ****** raw, sprouted 1 cup 16 eggplant boiled 1 cup cubes 28 eggplant raw 1 cup cubes 21 eggplant steamed 1 cup 25 endive - curly raw 1 cup 10 enoki mushrooms raw 1 medium 2 fava beans * canned, drained 1/2 cup 90 garden cress raw 1 cup 16 great northern beans dry, cooked 1 cup 210 green bell pepper raw 1 whole 20 green olives unstuffed, raw 4 medium 15 green onions raw 6 whole 10 green peas canned 1 cup 115 green peas frozen, cooked 1 cup 125 hearts of palm canned 1 cup 41 iceberg lettuce raw 1 head 70 Japanese radishes ****** raw, sprouted 1 cup 16 Jew's ear - pepeao raw 1 cup slices 25 kale fresh, cooked 1 cup 40 kale frozen, cooked 1 cup 40 kelp raw 1 cup chopped 33.5 kohlrabi cooked 1 cup slices 50 kohlrabi raw 1 cup slices 36.5 lentils dried, cooked 1 cup 215 leeks - bulb and leaf boiled 1/4 cup chopped 8 leeks - bulb and leaf raw 1 cup 54 lemongrass raw 1 cup 66 lettuce - Bibb raw 1 cup shredded 7 lettuce - Boston raw 1 cup shredded 7 lettuce - butterhead raw 1 cup shredded 7 lettuce - butterhead raw 1 head 20 lettuce - iceberg raw 1 head 70 lettuce - looseleaf raw 1/2 cup shredded 5 lettuce - Romaine raw 1/2 cup shredded 4 lima beans * canned 1/2 cup 100 lima beans dried, cooked 1 cup 260 lima beans - baby frozen, cooked 1 cup 190 looseleaf lettuce raw 1/2 cup shredded 5 lotus root boiled 1/2 cup 40 malabar spinach cooked 1 bunch 4 mountain yam raw 1 medium 281 mountain yam steamed 1 cup cubes 119 mung beans - sprouted boiled 1 cup 26 mung beans - sprouted raw 1 cup 31 mushrooms canned 1 cup slices 35 mushrooms - crimini**** raw 3.5 oz (100g) 22 mushrooms - enoki raw 1 medium 2 mushrooms - portabella**** raw 3.5 oz (100g) 26 mushrooms - shitake cooked 1 cup pieces 80 mushrooms - straw canned 1 cup 58 mushrooms - white raw 1 cup 20 mustard greens boiled, drained 1 cup 21 mustard greens raw 1 cup chopped 14.5 New Zealand spinach boiled 1 cup chopped 22 New Zealand spinach raw 1 cup chopped 8 nopales cooked 1 cup 22 nopales raw 1 cup slices 14 okra boiled 1/2 cup slices 25.5 okra cooked 8 pods 25 okra raw 1 cup 33 olives - green, unstuffed raw 4 medium 15 olives - mission style raw 8 15 onions cooked 1 cup 60 onions raw 1 cup chopped 55 onions - spring or green raw 6 whole 10 Oriental radishes ****** raw, sprouted 1 cup 16 palm hearts canned 1 cup 41 parsnips cooked 1 cup 125 peas - green * canned 1 cup 115 peas - green * frozen, cooked 1 cup 125 peas - snow or snap * cooked 1 cup 65 pepeao - Jew's ear raw 1 cup slices 25 peppers - hot chili raw 1 whole 20 peppers - sweet cooked 1 cup 15 peppers - bell - green, red, yellow raw 1 whole 20 pickles - dill raw 1 whole 5 pickles - gherkin raw 1 medium 20 pinto beans * canned 1/2 cup 90 pinto beans dry, cooked 1 cup 265 plantain cooked 1 cup 180 potatoes baked with skin 1 medium 220 potatoes baked without skin 1 medium 145 potatoes boiled without skin 1 medium 120 potatoes french fried strips 10 fries 160 potatoes hashed brown 1 cup 340 potatoes mashed w/butter & milk 1 cup 225 potatoes scalloped from mix 1 cup 230 radishes raw 4 whole 5 red bell pepper raw 1 whole 20 red cabbage raw, shredded 1 cup 20 red kidney beans * canned 1/2 cup 110 red kidney beans dry, cooked 1 cup 230 red potatoes + raw 1 small (2.25") 122 red potatoes + boiled 1 small (2.25") 122 refried beans canned 1 cup 295 rhubarb cooked with sugar 1 cup 280 Romaine lettuce raw 1/2 cup shredded 4 sauerkraut canned, drained 1 cup 45 seaweed (kelp) raw 1 oz 10 shitake mushrooms cooked 1 cup pieces 80 snap beans canned, drained 1 cup 25 snap beans fresh, cooked 1 cup 45 snap beans frozen, cooked 1 cup 35 snap peas cooked 1 cup 65 snow peas cooked 1 cup 65 soybeans * dried, cooked 1 cup 235 spinach canned, drained 1 cup 50 spinach fresh, raw 1 cup 10 spinach frozen, cooked 1 cup 55 spring onions raw 6 whole 10 squash - butternut ** steamed 1/2 cup 41 squash - butternut steamed 1 cup 82 squash - summer cooked no butter 1 cup 35 squash - winter baked no butter 1 cup 80 straw mushrooms canned 1 cup 58 summer squash cooked no butter 1 cup 35 sweet potatoes ++ baked in skin without salt 1 whole 131 sweet potatoes ++ boiled, peeled 1 whole 119 sweet potatoes ++ canned, mashed 1 cup 260 sweet potatoes ++ canned, syrup packed, drained, solids only 1 cup 212 sweet potatoes ++ canned, vacuum packed 1 cup 232 Swiss chard raw 1 cup 7 tofu cooked 1-inch slice 85 turnip greens fresh, cooked 1 cup 30 turnip greens frozen, cooked 1 cup 50 turnips cooked, diced 1 cup 30 water chestnuts canned, drained 1 cup 70 wax beans * canned, drained 1/2 cup 20 white kidney beans canned, drained 1/2 cup 95 winter squash baked no butter 1 cup 80 yellow bell pepper raw 1 whole 20 zucchini ***** raw or steamed 4 oz 18 We encourage our visitors to make suggestions for additions to our calorie counts pages. Just e-mail us with your food item, group, or cooking method, and we'll do our best to track down and add the calorie counts. Be sure to tell us your initials, city, and state so that we can credit the addition to you. The following visitors have contributed suggestions to this page: * - J.L. ** - L.C. of Western U.S. *** - L.F. of Winnipeg, Manitoba, Canada **** - M.J.H. of Seattle, WA ***** - N.O. of Walnut Creek, CA ****** - T. + - M.M.R. ++ - S.B. - thank you for catching the typo! powered by FreeFind	Sign up for our periodic newsletter to get the latest tips, tricks, hints, help, recipes, site updates, and much more.
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