60 Types of Vegetables and Their Nutrition Facts

There are so many different types of vegetables, and you might not know some of the less common ones—let’s change that.

Vegetables are among the most nutrient-rich foods, so let’s find out what they offer.

In this article, we’ll learn about 60 types of vegetables, their key characteristics, and their nutrition facts.

These vegetables are split into eight common vegetable classifications: leafy, stem, bulb, root, tuber, flower, fruit, and seed vegetables.

All nutritional data is sourced from the USDA FoodData Central database.

Leafy Vegetables

Leafy green vegetables are the edible leaves of a plant that grow above ground.

1. Arugula

Arugula leaves are just as commonly known as ‘rocket’, and they are particularly popular in the Mediterranean and Middle East.

In fact, arugula is one of the most flavorful vegetables on this list, adding a complex flavor to any dish.

These leaves are relatively nutrient-rich too, providing high amounts of vitamin A, C, and K1. A 20-gram cup of raw arugula has the following nutritional profile (1):

• Calories: 25 kcal
• Carbohydrate: 3.7 g
• Fiber: 1.6 g
• Sugar: 2.1 g
• Fat: 0.7 g
• Protein: 2.6 g

2. Beet Greens

The leaves of the beetroot plant are incredibly nutritious, so don’t throw them away!

Out of all plant foods, beet greens are one of the most impressive for their nutrient density, providing high levels of vitamins A, C, K, magnesium, and potassium. Here are the basic nutritional values of cooked beet greens per 144-gram cup (2):

• Calories: 39 kcal
• Carbohydrate: 7.86 g
• Fiber: 4.18 g
• Sugar: 0.86 g
• Fat: 0.29 g
• Protein: 3.7 g

Learn more: The Nutritional Benefits of Beet Greens

3. Bok Choy

Some people call it ‘Chinese cabbage’, but the official translation is bok choy.

Bok choy belongs to the cruciferous vegetable family, alongside others such as cabbage and brussels sprouts.

It’s a tasty vegetable that features in a wide variety of Asian dishes, and it’s rich in vitamins A, C, and K. Here are the nutritional properties for a 170-gram cup of cooked bok choy (3):

• Calories: 20 kcal
• Carbohydrate: 3.03 g
• Fiber: 1.7 g
• Sugar: 1.41 g
• Fat: 0.27 g
• Protein: 2.65 g

Learn more: The Nutritional Benefits of Bok Choy

4. Brussels Sprouts

Brussels sprouts have one of the most interesting appearances among plant foods, looking like little mini cabbages.

A look at their nutritional values shows they’re a nutritious choice, with high levels of manganese, vitamin C, and vitamin K. Nutritionally, a 78-gram, half-cup serving of boiled Brussels sprouts provides (4):

• Calories: 28 kcal
• Carbohydrate: 5.54 g
• Fiber: 2.03 g
• Sugar: 1.36 g
• Fat: 0.39 g
• Protein: 1.99 g

Learn more: Brussels Sprouts: Nutrition Facts and Potential Health Benefits

5. Collard Greens

As their name suggests, collard greens are a leafy green vegetable.

Collard greens have a slightly bitter flavor, and they provide a wide range of nutrients, offering an exceptional source of folate and vitamins A, C, and K. A 130-gram cup of cooked collards supplies (5):

• Calories: 44 kcal
• Carbohydrate: 7.55 g
• Fiber: 5.59 g
• Sugar: 0.64 g
• Fat: 0.85 g
• Protein: 4.21 g

6. Dandelion Greens

Dandelion greens have a bitter and slightly peppery taste when raw. However, like many vegetables, they have a more pleasant flavor after cooking.

Like many green vegetables, dandelion greens are high in vitamins A, C, and K. A 105-gram cup of cooked dandelion greens has the following nutritional profile (6):

• Calories: 35 kcal
• Carbohydrate: 6.72 g
• Fiber: 3.04 g
• Sugar: 0.53 g
• Fat: 0.63 g
• Protein: 2.1 g

7. Endive

Endive is a leafy green vegetable with a bitter, yet slightly sweet taste.

It is a relatively nutrient-rich vegetable commonly used in salads, but it arguably has a nicer flavor once cooked.

Nutritionally, endive is an excellent source of folate, vitamin A, and vitamin K. Here are the basic nutritional values of raw endive per 50-gram, half-cup (7):

• Calories: 9 kcal
• Carbohydrate: 1.68 g
• Fiber: 1.55 g
• Sugar: 0.12 g
• Fat: 0.1 g
• Protein: 0.62 g

There are two main types of endive: curly endive and escarole.

Learn more: 5 Benefits of Escarole (With Full Nutrition Facts)

8. Green Amaranth Leaves

Green amaranth leaves are a nutritious green vegetable with a similar nutritional profile to spinach.

These leafy greens have a mild and enjoyable sweet, nutty taste, and they play a prominent role in Chinese cuisine. Nutritionally, a 132-gram cup of cooked amaranth leaves provides (8):

• Calories: 28 kcal
• Carbohydrate: 5.42 g
• Fiber: –
• Sugar: –
• Fat: 0.24 g
• Protein: 2.78 g

Learn more: Green Amaranth Leaves: A Nutritional Guide

9. Green Cabbage

Cabbage is a large green vegetable with close botanical links to broccoli, cauliflower, and brussels sprouts.

Just like these other members of cruciferous vegetables, cabbage contains a good amount of fiber, vitamin C, and vitamin K. Nutritionally, a 150-gram cup of cooked green cabbage provides (9):

• Calories: 39 kcal
• Carbohydrate: 9.03 g
• Fiber: 3.9 g
• Sugar: 4.98 g
• Fat: 0.15 g
• Protein: 2.0 g

10. Kale

Kale is a member of the cruciferous vegetable family. While it can taste somewhat bitter when raw, it develops a milder, sweeter flavor after cooking.

In terms of nutrients, kale has a shout for being among the most nutrient-rich vegetables out there, providing substantial vitamin A, C, and K levels. A 180-gram cup of cooked kale provides (10):

• Calories: 43 kcal
• Carbohydrate: 6.25 g
• Fiber: 2.71 g
• Sugar: 1.43 g
• Fat: 0.7 g
• Protein: 3.47 g

Learn more: The Nutritional Benefits of Kale

11. Lettuce

Lettuce is one of the most popular vegetables, and it’s commonly found in foods like burgers, sandwiches, and salads.

Iceberg lettuce is 96% water by weight and a 72-gram cup provides the following nutritional profile (11):

• Calories: 10 kcal
• Carbohydrate: 2.14 g
• Fiber: 0.86 g
• Sugar: 1.42 g
• Fat: 0.10 g
• Protein: 0.65 g

12. Mustard Greens

Mustard greens are another nutrient-dense leafy green.

These leaves have a peppery taste to them, and they are often eaten raw in salads.

Similar to other leafy green vegetables, mustard greens have substantial folate, vitamin A, C, and K content. A 140-gram cup of cooked mustard greens provides (12):

• Calories: 36 kcal
• Carbohydrate: 6.31 g
• Fiber: 2.8 g
• Sugar: 1.97 g
• Fat: 0.66 g
• Protein: 3.58 g

13. Radicchio

Radicchio is a kind of chicory plant with a deep red to purple color, and it looks a little like the leaves of red cabbage.

Despite its color, radicchio is classed as a “leafy green”.

Similar to other leafy vegetables, radicchio is very rich in vitamin K. Here are its nutritional properties per 40-gram cup, raw weight (13):

• Calories: 9 kcal
• Carbohydrate: 1.79 g
• Fiber: 0.36 g
• Sugar: 0.24 g
• Fat: 0.1 g
• Protein: 0.57 g

14. Red Cabbage

Green and red cabbage are different in color, but they are basically the same type of vegetable.

Despite a similar appearance, the major contrast is the dark red to purple leaves of red cabbage, attributable to its anthocyanin content (14).

A 150-gram serving of cooked red cabbage has the following nutritional profile (15):

• Calories: 44 kcal
• Carbohydrate: 10.4 g
• Fiber: 3.9 g
• Sugar: 5.0 g
• Fat: 0.14 g
• Protein: 2.26 g

15. Spinach

Spinach is among the most nutrient-rich vegetables on this list.

It is a leafy green native to Asia, and it is incredibly high in folate as well as vitamins A, C, and K. A 180-gram cup serving of cooked spinach provides (16):

• Calories: 41 kcal
• Carbohydrate: 6.75 g
• Fiber: 4.32 g
• Sugar: 0.77 g
• Fat: 0.47 g
• Protein: 5.35 g

Learn more: 9 Health Benefits of Spinach (and Full Nutrition Facts)

16. Swiss Chard

Swiss chard is a nutritious leafy green that is a frequent staple in the Mediterranean region.

Typically, chard is used in raw salads but sauteing it tastes great too and removes some of the bitter flavor notes.

Swiss chard’s edible leaves are green with a reddish tinge, and they contain a wealth of nutrients. A 175-gram cup of cooked Swiss chard has the nutritional values below (17):

• Calories: 35 kcal
• Carbohydrate: 7.23 g
• Fiber: 3.68 g
• Sugar: 1.92 g
• Fat: 0.14 g
• Protein: 3.29 g

17. Watercress

You might not guess so from looking at it, but watercress is one of the most nutritious vegetables, providing substantial levels of vitamins A, C, and K.

Watercress has a kind of peppery taste, and it’s highly refreshing due to its 95% water content.

Despite being full of nutrients, a cup of raw watercress only contains 4 calories. Here are the nutritional values of a 34-gram cup (18):

• Calories: 4 kcal
• Carbohydrate: 0.44 g
• Fiber: 0.17 g
• Sugar: 0.07 g
• Fat: 0.03 g
• Protein: 0.78 g

For more on leafy greens, see this nutritional guide to leafy greens for an in-depth look at all the different varieties.

Stem Vegetables

Stem vegetables are the edible stems of plants—the structural part of a plant that supports the plant’s leaves. While many have a stalk-like appearance, this isn’t always the case.

18. Asparagus

Asparagus is a flavorful vegetable that is common to find in high-end dining restaurants.

As well as being one of the tastiest vegetables, it provides a good source of nutrition too, with particularly high levels of vitamin K. Here are the basic nutritional values for four cooked spears (60g) of asparagus (19):

• Calories: 13 kcal
• Carbohydrate: 2.47 g
• Fiber: 1.2 g
• Sugar: 0.78 g
• Fat: 0.13 g
• Protein: 1.44 g

19. Celery

Usually eaten raw, celery is a popular salad vegetable with a high water content.

It is also commonly consumed as a ‘vegetable stick’ for dipping alongside spreads like hummus and peanut butter.

Here are the nutritional properties of a 101-gram cup of raw celery (20):

• Calories: 14 kcal
• Carbohydrate: 3.0 g
• Fiber: 1.62 g
• Sugar: 1.35 g
• Fat: 0.17 g
• Protein: 0.70 g

20. Kohlrabi

Kohlrabi has an interesting appearance; it looks something like a turnip with large and long green leaves.

Kohlrabi is an excellent source of vitamin C, and cooked kohlrabi has the following nutritional profile per 165-gram cup (21):

• Calories: 48 kcal
• Carbohydrate: 11.0 g
• Fiber: 1.82 g
• Sugar: 4.62 g
• Fat: 0.18 g
• Protein: 2.97 g

Bulb Vegetables

Bulb vegetables are edible bulbs that grow underground, storing water and nutrients for the plant.

21. Chives

Chives contribute delicious flavor to any dish, and they also taste great eaten alone.

Often used as a flavoring herb, chives are a key feature in cuisines around the world, and a little goes a long way.

Chives are a rich source of many nutrients, with particularly high concentrations of vitamins A, C, and K. Per 100 grams, raw chives have the following values (22):

• Calories: 30 kcal
• Carbohydrate: 4.35 g
• Fiber: 2.5 g
• Sugar: 1.85 g
• Fat: 0.73 g
• Protein: 3.27 g

22. Garlic

Garlic is a vegetable belonging to the allium family with a strong, flavorful taste.

For more information on allium vegetables, please refer to the following guide:

A List of Allium Vegetables and Their Nutritional Benefits

Although roasted garlic tastes delicious, garlic is frequently used in small doses as a herb for flavoring.

Nutritionally, three cloves (9 grams) of raw garlic contains the following nutrients (23):

• Calories: 13 kcal
• Carbohydrate: 2.98 g
• Fiber: 0.19 g
• Sugar: 0.09 g
• Fat: 0.05 g
• Protein: 0.57 g

23. Green Onion

Green onion, also known as spring onion, is a vegetable closely related to others in the Allium family, such as garlic, chives, and onions.

It has a similar, sweet taste to regular onions, but with a milder flavor.

Nutritionally, green onions are a great source of vitamin K. Per 100-gram cup, raw green onion provides the following values (24):

• Calories: 32 kcal
• Carbohydrate: 7.34 g
• Fiber: 2.6 g
• Sugar: 2.33 g
• Fat: 0.19 g
• Protein: 1.83 g

24. Leek

Leeks are a tasty vegetable that enhance the flavor of dishes.

They are long, with greenish-white stalks reminiscent of green onions, another member of the allium family. However, leeks have a much sweeter and milder taste.

A cooked 124-gram leek provides the nutritional values below (25):

• Calories: 38 kcal
• Carbohydrate: 9.45 g
• Fiber: 1.24 g
• Sugar: 2.62 g
• Fat: 0.25 g
• Protein: 1.0 g

Learn more: Leeks: Nutrition and Potential Benefits

25. Red Onion

Onions come in many varieties, but perhaps the most distinctive contrast is between the red and yellow onion.

Red onions have a milder and sweeter, and they also contain more anthocyanins—a flavonoid polyphenol responsible for their red hue (26).

Based on its raw weight, a 197-gram red onion provides the following nutritional values (27):

• Calories: 87 kcal
• Carbohydrate: 19.6 g
• Fiber: 4.33 g
• Sugar: 11.3 g
• Fat: 0.20 g
• Protein: 1.85 g

26. Shallot

Shallots belong to the allium family of vegetables, and they are a type of onion.

They are also one of the most flavorful culinary vegetables. Although they may look like a regular onion, they have a milder and sweeter taste.

Nutritionally, raw shallots provide the following values per 3.5-ounce (100-gram) serving (28):

• Calories: 72 kcal
• Carbohydrate: 16.8 g
• Fiber: 3.2 g
• Sugar: 7.87 g
• Fat: 0.1 g
• Protein: 2.5 g

Learn more: What Are Shallots? Characteristics & Nutritional Benefits

27. Yellow Onion

Yellow onions are probably the most commonly used vegetable in the allium family.

It’s hard to pinpoint the taste of onions—slightly sweet, spicy, bitter, and flavorful, all at the same time. While they can taste quite pungent and bitter when raw, cooked onions provide a flavor-enhancing sweet taste.

Onions are rich in vitamin C, and a medium 94-gram cooked onion has the following nutritional profile (29):

• Calories: 41 kcal
• Carbohydrate: 9.59 g
• Fiber: 1.32 g
• Sugar: 4.5 g
• Fat: 0.18 g
• Protein: 1.28 g

Root Vegetables

Root vegetables are the edible roots of plants that grow underground, storing nutrients for the plant.

Learn more about root vegetables

28. Beets

Beets are a root vegetable, and they are quite adaptable too. For instance, they can be boiled, fried, roasted, mashed, and you can even buy pickled beets.

Consuming beets provides a large amount of nitrate, which has some potential health benefits. Most notably, nitrate may help to lower blood pressure (30).

Here is the basic nutritional profile for an 85-gram half-cup of cooked beet slices (31):

• Calories: 44 kcal
• Carbohydrate: 9.96 g
• Fiber: 2.0 g
• Sugar: 7.96 g
• Fat: 0.18 g
• Protein: 1.68 g

Learn more: The Nutritional Properties of Beets

29. Carrot

Carrots are a sweet-tasting, bright orange root vegetable.

However, it is possible to find rarer carrot cultivars that are red, yellow and even black.

Carrots grow underground, and they are mainly known for their high vitamin A carotenoid content. Here are the nutritional values of a 60-gram regular-sized cooked carrot (32):

• Calories: 26 kcal
• Carbohydrate: 5.97 g
• Fiber: 1.74 g
• Sugar: 2.95 g
• Fat: 0.15 g
• Protein: 0.58 g

Learn more: The Nutritional Benefits of Carrots

30. Daikon Radish

The daikon radish is native to East and South-East Asia. It has numerous culinary uses, and features as an ingredient in many different pickles, salads, soups and stews.

Daikon radish is very low in calories and supplies a good amount of vitamin C and folate. Here are the basic nutritional values per 116-gram cup of raw daikon radish (33):

• Calories: 21 kcal
• Carbohydrate: 4.76 g
• Fiber: 1.86 g
• Sugar: 2.9 g
• Fat: 0.11 g
• Protein: 0.70 g

Learn more: 5 Benefits of Daikon Radish (and Full Nutritional Values)

31. Jicama

Jicama is a root vegetable native to Mexico.

On the outside, jicama looks a little bit like an onion, with a yellow exterior and white inner flesh. It is sweet and crunchy.

Jicama is over 90% water by weight, and a 100-gram serving of boiled jicama provides the following nutritional values (34):

• Calories: 38 kcal
• Carbohydrate: 8.82 g
• Fiber: –
• Sugar: –
• Fat: 0.09 g
• Protein: 0.72 g

32. Lotus Root

Lotus root is a versatile root vegetable that is relatively uncommon in Western countries.

Despite this, lotus root is a common culinary vegetable in India and East Asia, and it can be used in a variety of ways.

Per 120-gram cup serving, cooked lotus root provides the following nutritional values (35):

• Calories: 40 kcal
• Carbohydrate: 19.2 g
• Fiber: 3.72 g
• Sugar: 0.6 g
• Fat: 0.08 g
• Protein: 1.90 g

Learn more: 5 Benefits of Lotus Root (With Nutrition Facts)

33. Parsnip

They may look like a white carrot, but parsnips taste completely different, with a soft texture and a sweet, nutty flavor.

Parsnips are also very versatile in the kitchen. For example, we can roast, boil, or mash parsnips, or use them to make a variety of stews and soups.

Here is the basic nutritional profile for a 78-gram half-cup of cooked parsnip slices (36):

• Calories: 55 kcal
• Carbohydrate: 13.3 g
• Fiber: 2.81 g
• Sugar: 3.74 g
• Fat: 0.23 g
• Protein: 1.03 g

Learn more: A Guide To Parsnips and Their Nutritional Benefits

34. Radish

Radish is a small edible root vegetable with a red to pink color. They are popular throughout the world, and they are commonly eaten as a raw salad vegetable.

Radish has a very bold taste too; crunchy, peppery and slightly spicy, they provide an interesting flavor in dishes.

Radishes are very low in calories, and they supply the following nutritional values per 58-gram half-cup of radish slices (37):

• Calories: 9 kcal
• Carbohydrate: 1.97 g
• Fiber: 0.93 g
• Sugar: 1.08 g
• Fat: 0.06 g
• Protein: 0.39 g

35. Rutabaga

Although it is named rutabaga in the United States, this vegetable is known as ‘swede’ in Europe and some other countries.

The origin of the name ‘Swede’ is because the vegetable originally came from Sweden, where cultivation has occured for centuries (38).

A 240-gram cup of cooked and mashed rutabaga provides high levels of vitamin C and the following nutritional profile (39):

• Calories: 72 kcal
• Carbohydrate: 16.4 g
• Fiber: 4.32 g
• Sugar: 9.48 g
• Fat: 0.43 g
• Protein: 2.23 g

36. Turnip

Turnips grow best in cool, temperature regions, and they offer lots of versatility in cooking.

Turnips provide a range of nutrients, including a high vitamin C content. Here are the nutritional values for a 230-gram cup of mashed turnip (40):

• Calories: 51 kcal
• Carbohydrate: 11.6 g
• Fiber: 4.6 g
• Sugar: 6.88 g
• Fat: 0.18 g
• Protein: 1.63 g

Tuber Vegetables

Tuber vegetables are typically large, underground storage organs that store nutrients, starch, and water for plants.

They are more commonly known as ‘tubers.’

Learn more about tubers and their nutritional benefits

37. Potato

While rice is a traditional staple food in Asia, potatoes fill that bracket for much of the Western world.

Interestingly, there are many different types of potatoes, each of which have their own unique characteristics.

Potatoes provide a good source of potassium and vitamin C; a 173-gram medium potato baked in its skin has the following nutritional values (41):

• Calories: 77 kcal
• Carbohydrate: 18.4 g
• Fiber: 2.2 g
• Sugar: 0.8g
• Fat: 0.1 g
• Protein: 2.0 g

Learn more: Are Potatoes a Healthy Choice?

38. Purple Sweet Potato

Although they look like different vegetables, the ‘Okinawan yam’ is a kind of sweet potato.

This purple sweet potato is a nutritious tuber that may have some nutritional benefits over regular sweet potatoes—its brilliant purple color is due to the abundance of anthocyanins in its flesh (42).

Here is the nutritional profile of a cooked 171-gram purple sweet potato (43):

• Calories: 251 kcal
• Carbohydrate: 61.0 g
• Fiber: 6.0
• Fat: 0 g
• Protein: 1.0 g

Learn more: A Nutritional Guide To Purple Sweet Potatoes.

39. Sweet Potatoes

While their purple relative from Japan may look more exciting, regular orange-fleshed sweet potatoes are more common globally. They also offer a lot of nutritional value.

Sweet potatoes have a soft texture and a slightly sweet taste.

They are high in vitamin A due to their substantial carotenoid content, and a medium 116-gram sweet potato baked in its skin has the following nutritional values (45):

• Calories: 103 kcal
• Carbohydrate: 23.6 g
• Fiber: 3.76 g
• Sugar: 7.39 g
• Fat: 0.17 g
• Protein: 2.29 g

Learn more: Sweet Potatoes 101: Nutrition Facts and Health Benefits

Interestingly, the leaves of sweet potatoes are also edible, and they are a popular vegetable in some countries.

More information: 5 Benefits of Sweet Potato Leaves (and Nutrition Facts)

40. Water Chestnut

Especially popular in Chinese cuisine, the water chestnut has grown in popularity around the world.

Despite the inclusion of “nut” in its name, water chestnuts are a type of aquatic vegetable. They have a satisfyingly crunchy texture, and they work extremely well in stir-fries.

Here’s their typical nutritional profile per 140-gram can (46):

• Calories: 41 kcal
• Carbohydrate: 10.0 g
• Fiber: 2.94 g
• Sugar: 4.0 g
• Fat: 0 g
• Protein: 0.99 g

Learn more: A Nutritional Guide To Water Chestnuts

Flower Vegetables

Flower vegetables are the edible flower buds of a plant, picked before the flowers bloom.

41. Artichoke

Artichoke, sometimes known as artichole heart, is a kind of thistle.

Nutritionally, artichokes are an excellent source of vitamin C, fiber, and offer a decent mix of vitamins and minerals.

A cooked 128-gram artichoke provides (47):

• Calories: 53 kcal
• Carbohydrates: 12.0 g
• Fiber: 5.7 g
• Sugars: 0.99 g
• Fat: 0.34 g
• Protein: 3.47 g

42. Broccoli

Broccoli is another nutrient-rich cruciferous vegetable that provides high levels of vitamins C and K.

Interestingly, broccoli is a ‘man-made’ vegetable, created through years of selectively breeding cabbage plants (48).

Here are the nutritional values for a small 140-gram stalk of cooked broccoli (49):

• Calories: 49 kcal
• Carbohydrate: 10.1 g
• Fiber: 4.62 g
• Sugar: 1.95 g
• Fat: 0.57 g
• Protein: 3.33 g

43. Broccoli Rabe

Broccoli rabe isn’t quite as well known as regular broccoli, and it is also known as rapini.

The vegetable has a strong, flavorful but slightly bitter taste, and it’s commonly found in the Mediterranean region’s cuisine.

Broccoli rabe is a rich source of folate and vitamins A, C, and K. Per 170-gram cup it has the following nutritional values (50):

• Calories: 78 kcal
• Carbohydrate: 4.9 g
• Fiber: 4.59 g
• Sugar: 0.66 g
• Fat: 0.5 g
• Protein: 5.44 g

44. Cauliflower

Cauliflower is one of the most popular vegetables around.

You can find all sorts of cauliflower products, ranging from cauliflower rice to cauliflower mash, and cauliflower pizza is even a thing.

Cauliflower is reasonably nutritious too, providing high levels of vitamin C and K. Here are the basic nutritional values for a 155-gram cup of cooked cauliflower (51):

• Calories: 40 kcal
• Carbohydrate: 8.0 g
• Fiber: 3.26 g
• Sugar: 3.07 g
• Fat: 0.45 g
• Protein: 3.08 g

Fruit Vegetables

Fruit vegetables are botanically classified as fruits, but we use them like vegetables for culinary purposes. For example, despite botanically being a fruit, you won’t see them in fruit salads or fruit crumble.

45. Bell Pepper

Bell peppers come in all colors, shapes, and sizes.

However, they all taste a little bit different, and red bell peppers are a little sweeter than yellow bell peppers, just as the yellow variety are slightly sweeter than green bell peppers.

Each color pepper may have slightly different nutritional properties, but they are fairly similar; all provide a significant amount of vitamin C.

Here is the nutrition profile for a raw 186-gram yellow bell pepper (52):

• Calories: 50 kcal
• Carbohydrate: 11.8 g
• Fiber: 1.67 g
• Sugar: –
• Fat: 0.39 g
• Protein: 1.86 g

Learn more: The Nutritional Benefits of Bell Peppers

46. Bottle Gourd

Bottle gourd is a member of the squash family, and it has a unique hourglass shape.

Bottle gourd is a rich source of vitamin C and offers a moderate amount of fiber. A 146-gram cup of cooked bottle gourd provides (53):

• Calories: 22 kcal
• Carbohydrate: 5.39 g
• Fiber: 1.75 g
• Fat: 0.03 g
• Protein: 0.88 g

Learn more: 5 Nutritional Benefits of Bottle Gourd (Calabash)

47. Butternut Squash

Butternut squash has a taste not dissimilar to a pumpkin, with a sweet and nutty flavor.

It is also very adaptable, and features in a wide range of recipes whether grilled or roasted, or in soups and porridge.

With a bright orange flesh, this squash is also very high in vitamin A. Here are its nutritional values per 205-gram cup of cooked pieces (54):

• Calories: 82 kcal
• Carbohydrate: 21.5 g
• Fiber: 6.56 g
• Sugar: 4.04 g
• Fat: 0.18 g
• Protein: 1.84 g

Learn more: 9 Nutritional Benefits of Butternut Squash

48. Crookneck Squash

Some types of vegetables have strange names, and this one certainly belongs to that group.

The crookneck squash is a bright yellow vegetable with a crooked hook-like neck.

Similar to other vegetables in the squash category, crookneck squashes have a mild, buttery taste.

A 180-gram cup of cooked, sliced crookneck squash provides (55):

• Calories: 34 kcal
• Carbohydrate: 6.82 g
• Fiber: 1.98 g
• Sugar: 4.46 g
• Fat: 0.70 g
• Protein: 1.87 g

49. Eggplant

Also known by the name aubergine in Europe, eggplant belongs to the nightshade family of plants, alongside others such as tomatoes, bell peppers, and tomatillos.

While you can boil eggplant, pan-frying or roasting it with a touch of cooking fat is the best way to bring out its flavor.

Here are the nutritional values for a 99-gram cup of cooked eggplant (56):

• Calories: 35 kcal
• Carbohydrate: 8.64 g
• Fiber: 2.48 g
• Sugar: 3.17 g
• Fat: 0.23 g
• Protein: 0.82 g

50. Okra

Okra is an unusual looking vegetable, with green stems that contain edible seeds, and both the outer and inner of the vegetable are eaten.

It has a notably slimy texture due to its high content of soluble fiber.

Here are the nutritional properties of cooked, sliced okra per 80-gram, half cup serving (57):

• Calories: 18 kcal
• Carbohydrate: 3.61 g
• Fiber: 2.0 g
• Sugar: 1.92 g
• Fat: 0.17 g
• Protein: 1.5 g

51. Pumpkin

Pumpkins become particularly popular at a certain time of year: Halloween.

They are delicious too and once cooked they provide a soft, sweet flesh that is quite nutritious.

Pumpkins are an excellent source of vitamin A. A 245-gram cup of mashed pumpkin provides the following nutritional profile (58):

• Calories: 49 kcal
• Carbohydrate: 12.0 g
• Fiber: 2.7 g
• Sugar: 5.1 g
• Fat: 0.17 g
• Protein: 1.76 g

52. Spaghetti Squash

The only thing spaghetti squash has in common with spaghetti is the fact that it can look similar due to its stringy texture after cooking.

Spaghetti squash is very adaptable, and we can bake, boil, roast or mash it, or even use it as ‘vegetable spaghetti’.

Here is the nutritional profile for a 155-gram cup of cooked spaghetti squash (59):

• Calories: 31 kcal
• Carbohydrate: 10.0 g
• Fiber: 2.17 g
• Sugar: 3.92 g
• Fat: 0.40 g
• Protein: 0.6 g

53. Tomatillo

The tomatillo belongs to the nightshade family of plants alongside tomatoes, eggplants and bell peppers.

Tomatillos are the main ingredient in various central American sauces and green salsas.

Nutritionally, tomatillos are a good provider of vitamin C. Here are their basic nutritional values per medium 34-gram tomatillo (60):

• Calories: 11 kcal
• Carbohydrate: 1.99 g
• Fiber: 0.65 g
• Sugar: 1.34 g
• Fat: 0.35 g
• Protein: 0.33 g

54. Tomato

Tomatoes are juicy, sweet, and slightly sour fruit.

They’re also a crucial culinary ingredient and a key staple in world cuisine, from Italian to Indian food.

They’re also an excellent source of the carotenoid lycopene, which has antioxidant properties (61).

Note: lycopene is more bioavailable in processed tomato products than whole tomatoes.

The basic nutritional profile of a medium 123-gram red tomato is as below (62):

• Calories: 22 kcal
• Carbohydrate: 4.78 g
• Fiber: 1.48 g
• Sugar: 3.24 g
• Fat: 0.25 g
• Protein: 1.08 g

Learn more: Tomatoes: Nutrition Facts, Benefits, and Research

55. Zucchini

Known by the original Italian word ‘zucchini’ in the US and Australia, this vegetable goes by the French name of ‘courgette’ in the UK, Ireland and New Zealand.

Zucchini can be enjoyed both raw or cooked, and you can even make vegetable noodles (dubbed “zoodles”) with it.

Zucchini has a fresh, soft and sweet flavor and texture, and it provides a good amount of vitamin C. The basic nutritional profile for a 180-gram cup of cooked, sliced zucchini is as follows (63):

• Calories: 27 kcal
• Carbohydrate: 4.84 g
• Fiber: 1.8 g
• Sugar: 3.08 g
• Fat: 0.65 g
• Protein: 2.05 g

Seed Vegetables

Seed vegetables are the edible seeds of the plant. Although botanically seeds, people use them like vegetables in cooking.

56. Green Beans

Green beans are a versatile vegetable with pleasant taste, and they feature in a range of dishes from casseroles and curries to salads.

A 125-gram cup of cooked green beans provides (64):

• Calories: 44 kcal
• Carbohydrate: 9.85 g
• Fiber: 4.0 g
• Sugar: 4.54 g
• Fat: 0.35 g
• Protein: 2.36 g

57. Green Peas

While known as a vegetable, green peas are fresh, immature legumes.

They are a common vegetable typically sold fresh, canned, and frozen. Each 160-gram cup of cooked green peas offers the following nutritional values (65):

• Calories: 134 kcal
• Carbohydrate: 25.0 g
• Fiber: 8.8 g
• Sugar: 9.49 g
• Fat: 0.35 g
• Protein: 8.58 g

58. Sweetcorn

Sweetcorn is a type of maize sold either fresh, canned, or frozen.

It is a versatile, sweet and crunchy vegetable. A 164-gram cup of canned sweetcorn offers the following nutritional values (66):

• Calories: 110 kcal
• Carbohydrate: 23.5 g
• Fiber: 3.28 g
• Sugar: 7.28 g
• Fat: 2.0 g
• Protein: 3.76 g

Other Vegetables

In this category, you’ll find foods that people consume as vegetables that don’t fit into the prior categories.

59. Mushrooms

Mushrooms stand alone among this list of vegetables; they aren’t technically a vegetable, or any other kind of plant. In fact, they belong to a category of their own called fungi.

Here is the nutritional profile for a 156-gram cup of cooked white button mushrooms (67):

• Calories: 44 kcal
• Carbohydrate: 8.25 g
• Fiber: 3.43 g
• Sugars: 3.65 g
• Fat: 0.73 g
• Protein: 3.38 g

Learn more: 18 Popular Types of Edible Mushrooms

60. Seaweed

Seaweed is a family of sea vegetables that includes kelp, kombu, and wakame.

Although used like vegetables in cooking, seaweed is not actually a vegetable—it is a kind of algae. Algae are small organisms that use photosynthesis to produce their own food.

Here is the nutrition profile of a 10-gram, two-tablespoon serving of wakame seaweed (68):

• Calories: 4.5 kcal
• Carbohydrate: 0.91 g
• Fiber: 0.05 g
• Sugar: 0.07 g
• Fat: 0.06 g
• Protein: 0.3 g

Learn more: A List of 14 Sea Vegetables To Try

Summary

No matter which vegetable people prefer, all vegetables may help to improve our diet.

Vegetables tend to offer high levels of beneficial, essential nutrients for very few calories, making them an excellent choice.

But there is no need to include any specific vegetable in the diet—just focus on the ones that you enjoy most.

To learn about differences between raw and cooked vegetables, see this guide here.

Also, learn about the key nutritional differences between fresh and frozen produce.