Calories in vegetables

Vegetables

Vegetables are plant foods that humans eat either raw or cooked. The list of vegetables includes a number of types, including leafy greens such as cabbage, lettuce, watercress and parsley, or fruits such as: cucumber and zucchini, or stems such as Asparagus sprigs, or roots such as: carrots, potatoes and beetroot, and nutrition experts consider vegetables in general from the list of healthy foods, because they contain useful nutrients such as: vitamins, mineral salts, dietary fiber in addition to calories, and in this article we will talk about calories in vegetables .

List of calories in vegetables

Vegetables contain calories that provide the body with energy, and the amount of calories in vegetables varies according to type.

Class	Quantity	Calories
curly cabbage
	100g	33
Asparagus	100g	25
Option	100g	10
Snow Peas
	100g	132
French Beans
	100g	22
Romaine Lettuce	100g	17
Iceberg Lettuce	100g	13
Mushroom	100g	13
Pulses
	100g	24
Spring Leaves	100g	33
Boiled cabbage
	100g	35
Spanish onion
	100g	31
Pumpkin
Pumpkin	100g	36
Parsnip
Parsnip
	100g	64
Swedish Turnip
	100g	24
Radish
100g	23
Celery	100g	7
Islands
	100g	34
Dried Broad Beans
	50 grams	123
Dry Beans
	100g	136
Beetroots
	100g	33
Pumpkin
	100g	13
Soybeans	50g dry weight	185
Red Beans (canned and drained)
	100g	100
Artichoke
	100g	41
Eggplant
	100g	15
Zucchini	100g	18
Fennel	100g	12
Garlic	1 cf	3
Leek
	100g	22
Okra	100g	31
The Watercress	100g	22
Dry Chickpeas
	50 grams	160
Red Lentils
	50 grams	159
Ginger
	small rhizome	2
Cabbage
Cabbage
	100g	33
Bamboo shoots (canned, fresh)
	100g	15
Green Cauliflower
	100g	42
Red Cabbage
Red Cabbage
	100g	27
Peas	100g	32
Red Pepper
Red Pepper
	100g	32
Green Pepper
Green Pepper
	100g	15
Yellow Pepper
	100g	26
Frozen Peas
	100g	66
Fresh Peas
	100g	83
Canned Peas
	100g	80
French fries in corn oil
	100g	273
baked potato
	100g	162
boiled potatoes
	100g	72
dry brown and green lentils
	50 grams	149
canned chickpeas
	100g	115
spinach
	100g	25

Fat-Burning Vegetables

It is known that vegetables in general are foods that do not contain many calories, and at the same time many of them help in burning body fats and increase metabolism rates and energy production, and this depends on the amount of calories in vegetables, and on the nutrients present in them. It helps in burning, and vegetables that burn fat as follows:

• leafy vegetables : These vegetables include: spinach , turnips, cabbage, chard, and others. These vegetables have effective properties that make them ideal for weight loss, because of the calories The calories in these vegetables are low, they are rich in fiber and contain few amounts of carbohydrates. Leafy vegetables increase the amounts of food you eat without adding many calories, because their energy is low, and they contain antioxidants , minerals and vitamins, including Calcium, which helps burn fat.
• Cruciferous vegetables : These include: cauliflower , broccoli, cabbage, and Brussels sprouts. They are rich in fiber and give a feeling of fullness and satiety. They also contain amounts of protein, but in small quantities Less than legumes and animal foods, the combination of fiber and protein combined with the low calories in cruciferous vegetables make them ideal for weight loss.
• Boiled Potato : Potato contains a variety of nutrients, and in particular contains potassium , which plays a critical role in controlling blood pressure. On the other hand, it is based on a scale called Satiety Index, which measures the amount of fullness resulting from eating foods, and boiled white potatoes have the highest score, as eating them gives a feeling of fullness and reduces the intake of larger quantities of food, and if it is eaten cold after boiling, large amounts of resistant starch will be formed in it that resembles Fiber and provides various health benefits, including aiding in weight loss, as well as root vegetables, turnips and sweet potatoes.
• Beans and legumes : Grains and beans can help in losing weight, and these legumes include: lentils, black beans, green beans and others, as these contain high amounts of fiber and protein that It gives a feeling of satiety and contains amounts of resistant starch that aid in weight loss.
• Chili : Chili is a useful food for weight loss, especially as it contains capsaicin, a substance that reduces appetite and increases fat burning in the body, as one gram of hot red pepper It reduces appetite and increases fat burning in people who do not eat chili peppers regularly, but people who are accustomed to eating chili peppers, their bodies respond less to it.

Vegetables that gain weight

There are some vegetables that contain high calories, making them one of the foods that increase body weight in a healthy way, because it is known that the weight gain resulting from eating vegetables is lighter than the increase in body weight as a result of eating fatty animal foods, and these vegetables can be known By knowing the calories in the various types, which are as follows:

• Starchy vegetables : The calories in starchy vegetables are more than the calories in the rest of the vegetables, and at the same time they are a source of dietary fiber and various nutrients, and from the starchy vegetables: corn, potatoes, artichokes and peas. One cup of corn contains about 156 calories, one cup of peas contains 117 calories, medium-sized roast potatoes contain 159 calories, and a large artichoke contains 80 calories.
• Tubers : These include potatoes and sweet potatoes, as they contain high calories that provide the body with energy.

Video on calories in vegetables

It is recommended to watch the following video in which a nutritionist: Dana Baradakji talks about the calories in vegetables:

References [+]

1. ↑ Vegetables and Pulses Calorie Chart, , "www.thefoodchart.com", Retrieved in 15-08-2018, Edited
2. ↑ The 20 Most Weight-Loss-Friendly Foods on The Planet, , "www.healthline.gov", Retrieved in 15-08-2018, Edited
3. ↑ Healthy Ways to Gain Weight, , "www.webmd.com", Retrieved in 15-08-2018, Edited
4. ↑ How to Gain Weight Fast and Safely, , "www.healthline.gov", Retrieved in 15-08-2018, Edited
5. ↑ Dana Bardagji, "www.youtube.com", Retrieved in 15-08-2018, Edited