Here's a link to some good information....
Vegetable Nutrition Facts
Vegetable Calorie Guide:
Here is a guide to the calorie content of various vegetables:
- Asparagus: Raw 1 cup - 27 calories; Boiled 1 cup - 40 calories
- Artichoke: Raw Medium - 60 calories; Raw Large - 75 calories; Boiled 1 cup - 84 calories
- Beets: Raw 1 cup - 58 calories; Boiled 1 cup - 74 calories
- Broccoli: Raw 1 cup - 31 calories; Boiled 1 cup - 54 calories
- Brussels Sprouts: Raw 1 cup - 38 calories; Boiled 1 cup - 56 calories
- Cabbage: Raw 2 cups - 40 calories; Boiled 2 cups - 68 calories
- Carrots: Raw 1 cup - 50 calories; Boiled 1 cup - 55 calories
- Cauliflower: Raw or Boiled 1 cup - 28 calories
- Celery: Raw 1 cup - 14 calories; Boiled 1 cup - 27 calories
- Cilantro: Raw 1 cup - 4 calories; Dried (Herb) 1 tablespoon - 0 calories
- Collard Greens: 25 calories per 2 cups
- Corn: 1 ear small - 63 calories; 1 ear medium - 77 calories; 1 ear large - 123 calories; 1 cup kernels - 150 calories
- Cucumber: Raw 1 cup sliced - 16 calories
- Dried Beans and Peas: Boiled 1 cup: 210 - 300 calories, with:
- Soybeans and Chicken Peas at the high end of this range;
- White Beans, Navy Beans and Pinto Beans in the middle;
- Lima Beans (both green and mature), Kidney Beans, Lentils, Black Beans and Split Peas at the low end.
- Dried Beans and Peas: Raw /Seeds 1 oz: 90 - 130 calories (600 - 700 calories per cup)
- Eggplant: Raw 1 cup cubes - 20 calories; Boiled 1 cup cubes - 35 calories
- Fresh Beans (Green Snap Beans or Bean Sprouts) : 1 cup - 34 calories
- Kale: Raw or Boiled 2 cups - 70 calories
- Lettuce (all types): Negligible calorie amount per serving (below 20 calories for 2 cups)
- Mushroom (average): Raw 1 cup - 15 calories; Boiled 1 cup - 44 calories
- Mushroom (Portabella): Grilled 1 cup sliced - 42 calories
- Mustard Greens: Raw 2 cups - 30 calories; Boiled 2 cups - 42 calories
- Onion: Raw 1 cup - 48 calories
- Parsley: Raw 1 cup - 22 calories; Dried (Herb) 1 tablespoon 4 calories
- Pepper (green): Small - 15 calories; Medium - 24 calories; Large - 33 calories
- Pepper (red): Small - 19 calories; Medium - 31 calories; Large - 43 calories
- Potato (baked, with nothing added): Small - 130 calories; Medium - 160 calories; Large - 280 calories
- Potato (1 cup mashed with nothing added) - 240 calories
- Pumpkin: Raw 1 cup - 30 calories; Boiled 1 cup - 50 calories; Pumpkin Pie 1 slice (1/6 of 8" pie) - 230 calories; Pumpkin Seeds Roasted 1 cup - 285 calories
- Radish: Raw 1 cup - 20 calories; Boiled 1 cup - 25 calories
- Spinach Leaves: Raw 2 cups - 30 calories; Boiled 2 cups - 82 calories
- Squash (winter, butternut): Raw 1 cup - 63 calories; Boiled or Baked 1 cup - 82 calories
- Sweet potato (Baked): Small - 54 calories; Medium - 103 calories; Large - 162 calories
- Sweet potato: Raw 1 cup - 115 calories; Boiled 1 cup (mashed) - 250 calories
- Tofu (Soybean Curd): 1/2 cup - 183 calories
- Tomato: Small - 16 calories; Medium - 22 calories; Large - 33 calories
- Turnip Greens: Raw 2 cups - 36 calories; Boiled 2 cups - 58 calories`
- Zucchini: Raw 1 cup - 18 calories; Boiled 1 cup - 30 calories
Note: All calorie counts are approximate.
Vegetable Nutrition Facts
Vegetables to be cautious about in a Weight Loss Program:
- Potatoes have a high glycemic index (80 to 95, dependent on the preparation), and bring in a fairly high calorie content (as much as 280 calories for a large baked potato, with nothing added on top). This may pose the risk of ingesting excess calories.
- Some of the 'Orange Vegetables' (such as squash and sweet potato) also bring in a fairly high calorie amount. Note: In reasonable portions, orange vegetables are beneficial for health (especially cardiovascular health and cancer protection), due to their high content of carotenes.
- Dried Beans and Peas contain a sizable calorie amount, and are excellent sources of protein. Some varieties (such as soybeans and chicken peas) are also rich in unsaturated fats. All vegetables in this class are healthy and nutritious. As long as adequate portions are respected, dried beans and peas are great foods for weight control. However, in order not to exceed daily calorie allowances, one should be aware of the calorie content they bring in.
- Finally, beware of the many vegetable dips scattered throughout the grocery aisles. Fruit and vegetable dips bring in unnecessary sugars and fats, which may negate a large part of the weight control benefits.
Suggestion: Try using a fat-free salad dressing for a vegetable dip. And for a fruit dip, try a tablespoon of honey.
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