Calorie content of vegetables: 40 kcal. *
* average value per 100 grams, depending on the preparation method and type

Vegetables should make up up to 60% of the diet. With a low calorie content, they are rich in fiber, healthy carbohydrates and have the property of improving metabolism. How does the energy value of fresh and cooked vegetables differ? How to quickly calculate the calories of your favorite salad?

An important component of dietary nutrition

Why are vegetables valuable on a diet? First, the body spends less energy on their splitting and assimilation than on milk or meat. Secondly, they create volume in the stomach and a person eats up faster. And finally, the regulation of peristalsis takes place, which is extremely important for fast weight loss. Asparagus and beans contain vegetable protein, which dietitians advise slimming people to replace with animal, so that the cleansing process takes place faster.

Vegetables contain trace elements, vitamins, pectin, organic acids and minerals that are irreplaceable for humans.

But not all of them are equally useful: green peas, like the potatoes loved by Russians, are quite high in calories. And, if you follow the figure, it is important to know clearly: how much, beets or zucchini. Any diet is not complete without.

Calorie content of fresh vegetables

The most dietary vegetables that doctors allow to eat with almost no restrictions include carrots, zucchini, as well as all types - from white cabbage to exotic kohlrabi. The minimum amount of calories is in "Peking", only 16 kcal per 100 g of product. The nutritional value of popular cucumbers and tomatoes is low - 15 kcal and 20 kcal, respectively.

Radishes, rhubarb, asparagus and celery are leaders in the minimum calorie category.

And, what pleases gourmets, they are available at any time of the year, if not fresh, then frozen. The record holder in calorie content is garlic, 100 g of the product contains 143 kcal. True, it is impossible to recover from it - even a great lover of this spice is not able to eat such an amount in one "sitting".

How many calories are in boiled, baked, frozen vegetables

The nutritional value of the product may vary depending on the preparation and storage method. When frying or stewing, the calorie content increases due to the fats, on which the dish is often cooked. If raw cabbage contains 27 kcal per 100 g, then stewed with butter "costs" almost 4 times more.

Baking does not increase the calorie content, but keeps it normal. Baked potatoes (without peel) "weigh" 76 kcal.

Boiled or steamed products lose a number of useful microelements and vitamins, but their calorie content also decreases, taste and digestibility improve. The loss of calories occurs due to the fact that during the cooking process, some of them "go" into the water. For example, in raw carrots - 32 kcal per 100 g, and in boiled carrots - 25 kcal. Frozen vegetables can be an excellent alternative to fresh vegetables in winter; all their parameters do not change after deep freezing.

Calorie content of salad

How to calculate the calorie content of a salad from several components? You need to weigh all the products, calculate the "energy" of each of them (using the table), then add these numbers and divide by the total weight. The received data is multiplied by 100, and you get the final energy value.

Simplest example:

(150 g tomatoes * 20 kcal + 200 g cucumbers * 15 kcal) / 350 g * 100 g \u003d 17, 1 kcal per 100 g

Using this formula, it is easy to find out the nutritional value of all dishes: from simple cuts to complex Olivier or mimosa.

Calorie table of vegetables per 100 g

In order to clearly understand how many calories were on the plate, you need to have a table at hand. Based on the hard facts, it is always easy to adjust your diet and make it dietary.

The benefits of vegetables in the diet cannot be overestimated. But it's better to eat both cooked and raw foods in equal measure. Choose a gentle way of cooking, season dishes with healthy spices and herbs, and stay slim.

Vegetables play a huge role in dietary nutrition. But not all of them can be suitable for the diet of a person who wants to lose weight, because there are very high-calorie vegetables. In order not to be mistaken, a special calorie table has been developed, where you can see the nutritional value, composition of proteins, fats, carbohydrates of any vegetable.

Calorie content of fresh vegetables

Plant foods, when broken down in the human body, release less energy than animal foods, and also contain a sufficient amount of fiber, which creates a feeling of satiety and normalizes intestinal function. Therefore, vegetables are a valuable dietary component of food.

Different types of vegetables are perfectly combined with each other, which allows you to create a large number of delicious dishes.

Consider the calorie content of some fresh vegetables, kcal / 100 g:

• Cucumbers - 14
• Zucchini, green salad - 18
• Tomatoes - 21
• Eggplant - 24
• Cauliflower, potatoes, leeks, carrots - 38
• Onions, beets - 53
• Green peas - 92
• Garlic - 148

Least of all calories in cucumbers, only 14 kilocalories, not much more energy weight in lettuce and tomatoes. In addition, these vegetables are very healthy and daily consumption is recommended.

Garlic contains the most calories, but eating enough to get better is simply impossible. The most "dangerous" in terms of gaining extra pounds is green peas, so do not get carried away with their use.

Calories in fresh vegetables may not always be a useful indicator, since some of these foods are not eaten raw, such as eggplant or potatoes.

It is very important to remember that the calorie content of fresh vegetable salads is more dependent on the dressing. Therefore, if you season even the most low-calorie vegetables with mayonnaise or fatty sauce, then this will no longer be a dietary dish.

Properties of boiled vegetables

The food system contains vegetables that have undergone heat treatment. For those on a diet, it is recommended to eat vegetables that are steamed, boiled, stewed. Although cooked, they lose a number of vitamins, their calorie content increases, but such products are easier to digest, taste improves, and some vegetables cannot be eaten raw at all.

To find out how many calories are in boiled vegetables, you can use calorie tables or special calculators. But we can say that boiled vegetables, in comparison with fried ones, have a much lower energy value, so they belong to dietary ones.

For example, a salad "Vinaigrette" without dressing has a calorie content of up to 95 kilocalories, where the calorie values \u200b\u200bof all vegetables used for cooking are summed up. So, the calorie content does not increase critically.

To improve the taste of cooked vegetables, you can add various aromatic herbs, they will not increase the calorie content, garlic, hot peppers. You can cook a stew from several types of vegetables, this dish allows you to change the recipe, making combinations of products to your taste and desire.

Frozen vegetables - properties

If you want to eat vegetables in which all the nutrients are stored, and the season for fresh ones has long passed, then frozen vegetables can be an excellent alternative.

Freezing is practically the only preservation method capable of preserving almost all the nutritional characteristics of a fresh product. At the same time, vitamins and other nutrients are not lost. The calorie content of vegetables does not change either, and if there are changes, then they are so insignificant that they can be neglected.

No one doubts that vegetables are the healthiest and most dietary food for humans. It is impossible to imagine a single diet where they are not present. Eating vegetables provides the body with essential nutrients and keeps it functioning properly.

Video compilation

Are you a fan of healthy eating habits? Or maybe you strive for a slim body, but the thought of the strictest diets drives you into depression? If so, this article is for you. You can deliciously and satisfyingly diversify your diet with all kinds of vegetable fruits without harming your own figure, and at the same time remain vigorous, mobile and full of energy.

General points

Vegetables and fruits should be in the daily menu and in considerable quantities. It is an important source of many vitamins, trace elements and fiber, which plays an important role in cleansing the body of excess water and toxins. Also, thanks to these products, the uninterrupted work of the intestines is normalized and maintained, the work of blood vessels and heart muscle improves. However, remember that vegetable fruits, for all their benefits, are very high in calories! This moment is especially important for those who want to lose weight quickly and without harm. The absolute low-calorie champions are all kinds of green fruits and vegetables.

Important! Fruits contain much more carbohydrates than vegetables, so it is recommended to consume them exclusively at the beginning of the day when you are using the maximum amount of energy.

The calorie calculations shown in the tables are for fresh fruit. The calorie content of fresh vegetables is lower than that of processed ones. Take this into account when planning your meals for the day and try to give preference to fresh crops - beneficial trace elements and vitamins are not destroyed by heat treatment.

Let's talk about greenery

Common greens - parsley, basil, green onions, lettuce, cilantro, and dill contain the fewest calories. The same applies to herbs-spices - lemon balm and mint. All these products will make your dish tastier and more flavorful, but they will not harm your figure. On the contrary! They promote the active work of the immune system, have a positive effect on the nervous system and, importantly, reduce the feeling of hunger.

Energy value of vegetables

Top non-nutritive vegetables include broccoli, carrots, radishes, tomatoes, zucchini. But the undisputed leaders are Chinese cabbage and cucumbers. Peking cabbage, in addition to its low-calorie content (13 kcal per 100 g of fruit), is also a real treasure in terms of vitamins and an essential amino acid - lysine. It helps cleanse the blood and reduces the risk of progressive atherosclerosis. Cucumbers, in turn, contain 14 kcal per 100 g of product and are rich in potassium, iodine, vitamins and folic acid. This whole complex has an extremely positive effect on the enzymatic function of the thyroid gland, the work of the digestive tract and the nervous system.

Canned and pickled vegetables

All canned foods are extremely high in calories. The maximum nutritional value for olives is 175 kcal / 100 g. Further - caviar from zucchini or eggplant, 121 and 149 kcal, olives - 117 kcal and tomato paste - 102.

Much less kilocalories are contained in green peas - 41 kcal, spinach and green beans - 18 kcal.

Among sauerkraut vegetables "high-calorie" priority deserves beets - 35 kcal, followed by carrots - 24 and white cabbage - 23. High-calorie pickled fruits are crowned with sweet red peppers - 23 kcal, and last place - tomatoes and cucumbers - from 13 to 18 calories.

Important! Pickled and pickled vegetables are healthier than canned ones, but they are more nutritious.

Energy value of fruits and berries

In the top of the most energetically valuable overseas fruits: avocados, dates, dried apricots, prunes. Avocado, by the way, is also healthy because it contains many fatty acids. Dried apricots and prunes can easily replace sweets for those with a sweet tooth.

Among the more familiar products to us, grapes, blueberries, cherries hold the first place, although their calorie content is several times lower than that of exotic fruits.
The most nutritious fruit and, accordingly, a popular healthy snack is a banana. And for good reason, it has a fairly high glycemic index and an average of 90 kcal per 100 g of product. Despite their high energy value, bananas are a must-have product even during a diet. Nutritional value multiplied by the full complement of beneficial micronutrients. Although you should not get carried away with them.

Tasty, healthy, low-calorie

Let's talk about what fruits can be used to muffle hunger, so much so that with the benefit of the figure.

• The undisputed champion on this list is grapefruit. Only two small fruits a day and unnecessary kg will disappear many times faster. There are only 35 kcal per 100 g in this fruit. In addition, grapefruit has diuretic properties and will rid the body of toxins and water stagnant in the cells.
• The honorable second place belongs to the melon - 39 kcal per 100 g. It will be especially useful for women, because folic acid, of which there is a lot of melon, has a beneficial effect on the color and elasticity of the skin and gives shine to dull hair. Melon is also rich in fiber, so this fruit is ideal for gastrointestinal problems.
• And finally, bronze. They take her apple and pineapple. Apple - 46 kcal, and also your assistant in the fight for a slim figure. An excellent choice of snacks during fasting days and a worthy replacement for custard eclair. Pineapple - 48 kcal, excellently breaks down fats and dulls hunger.

For those who like to feast on sweets - sea buckthorn, cloudberry, cranberry, viburnum. Their nutritional value ranges between 20 and 30 kcal.

Finally

Please note that store-bought dressings for dishes, mayonnaise, ketchup and butter sauces are very harmful first of all for the body, and then for the figure. They do not add juiciness and flavor to the dish, this is a real self-deception. It is much healthier (and tastier, believe me!) To make the sauce yourself. For this, use the pulp of fruits or berries, chopped by hand or in a blender / mixer, add a little lemon juice, red or white wine, and a quality dressing for salad, meat, fish or vegetarian dish is ready! Also, vegetables can replace everyone's favorite fast food - pizza. Instead of high-calorie dough - rice leaves, and for the filling use whatever you want: peppers, mushrooms, beans, zucchini, tomatoes, olives. For satiety, you can add low-fat cheese. For dessert - delicious cocktails made from skim milk and absolutely any fruits and berries. Well, fresh fruits, of course.

Make a menu with the understanding that at least a third is fruits and vegetables. The simplest scrambled eggs will turn into a healthy and satisfying dish if you add slices of tomato, slices of carrots, eggplant or strips of zucchini to the eggs. You can also diversify your morning oatmeal with fresh berries or fruits - it will come out very tasty. Experiment - the main thing is that without harm to the body!

In accordance with the principles of a healthy diet, vegetables should make up a third of a person's daily diet, and for vegetarians and adherents of plant foods, this figure can increase significantly. With an assortment of vegetables that grow in orchards and gardens, and also appear on the shelves of grocery stores, the question of a variety of menus disappears immediately: the combination and creation of various dishes is limited only by your own imagination. But the main thing is that vegetables are famous not only for their nutritional value: they have long been noted as natural healers in all countries. Moreover, unlike chemical medicines, they do not require additional support of the immune system or the removal of excess elements that settle in the liver or strike the cardiovascular system. Therefore, they can be considered practically harmless, although, of course, they have some points that should be taken into account in order not to harm themselves.

Due to such a wide distribution and active use in food, everyone who monitors their diet should know how many calories are in vegetables, how they are distributed in terms of energy value, how they affect the body, how to properly cook vegetables in order to preserve all their useful properties and neutralize negative ones. And in addition, find out if it is possible to lose weight on vegetables, and whether it is wise to eat them constantly.

How many calories are in vegetables

There is no average figure for the calorie content of vegetables, since with all their variety it is difficult to give out any one value. And for the same reason, it is not possible to disassemble absolutely each in detail. But it is permissible, by dividing into groups, to compile a calorie table for vegetables, having considered, if not all those available on the globe, then at least those most often ingested. Of course, there are a great many classifications for this category of products: you can divide by anything, up to color. In the descriptions of diets, for example, it is very common to find an indication of non-starchy vegetables, or especially those enriched in protein. But to consider them for calorie content, it is better to use the one that divides them according to the most obvious signs. You should first bring the entire list, and then study each category, so that in the end you can clearly understand which specific vegetables from the calorie table are best for lunch, and which ones you can safely have a snack before bedtime.

By and large, there are only two groups of vegetables: vegetative and fruit, but for consideration for calorie content, a more detailed breakdown is required, and therefore the distribution in the table of the calorie content of vegetables will be immediately according to the subcategories included in the main groups.

1) Tuber crops. Not the most numerous category, which includes Jerusalem artichoke, sweet potatoes and potatoes. The last representative of this subgroup is most actively used for food, by and large replacing bread in the cuisine of the Slavic peoples. From the point of view of the calorie content of a vegetable, perhaps it will be lighter than bread, and from the point of view of its chemical composition, even healthier. True, given the complexity of its digestion and a certain severity present after use, it is recommended to leave it for lunch time, not including it in recipes for dinner. As for the calorie content of vegetables belonging to the subgroup of tubers, the lightest is the sweet potato, called sweet potatoes, but in fact, resembling the latter only in the form of tubers. The calorie content of sweet potatoes is 60 kcal per hundred grams. It is followed by the "earthen pear" - Jerusalem artichoke - with a calorie content of 62 kcal per hundred grams. And the top three is closed by potatoes, whose calorie content is the highest - 77 kcal per hundred grams.

2) Root crops. This is, perhaps, almost the most "densely populated" subgroup, which includes a dozen different vegetables. Carrots, turnips, radishes, beets, radishes, rutabagas, parsley, celery and parsnip roots. All of them grow in orchards and vegetable gardens, and therefore there are no problems with the availability and understanding of these representatives of root crops. Their calorie content mainly floats in the range from 20 kcal to 51 kcal per hundred grams, and therefore will have to be indicated separately for each vegetable.

The calorie content of radish is perhaps the most insignificant and amounts to 20 kcal per hundred grams; in addition, it has a good effect on the metabolism and the digestive system, and therefore it is very often recommended for use in diets. For daikon - Asian radish - the indicator will be 21 kcal, but for classic black and green it will increase to 36 kcal and 32 kcal, respectively. Turnips with a calorie content of 32 kcal, carrots with a calorie content of 35 kcal and rutabagas with a calorie content of 37 kcal can be called quite light. Not much ahead of them in terms of "weight" beets - 42 kcal, as well as the roots of parsley, celery and parsnips - 51, 34 and 47 kcal for each.

3) Onions. There are not many "faces" here, but they are all indispensable in the process of losing weight, as well as for the immune system. Onions "weigh" only 41 kcal, leeks - 36 kcal, shallots - 72 kcal, but garlic - 149 kcal. But in the case of the latter, it makes no sense to be interested in how many calories are in a vegetable, and then worry: not much of it is used in food, and the properties in the field of dietetics override any values.

4) Fruit. Along with root crops, this is the largest group, in which there are many representatives and subgroups. The most famous are tomatoes, cucumbers, eggplants, squash, pumpkin, squash, peppers, artichokes. It is they who most often end up on the table, both as a side dish and as an independent dish: for example, a vegetable stew. They are served fried, baked, steamed, stewed. The calorie content of vegetables in the last two options is the lowest if fats in the form of oil or mayonnaise are not added to them. Then it is even able to decrease in comparison with the value for fresh products. For example, for tomatoes, eggplants and zucchini, the raw indicator is 19 kcal for the first and 24 kcal for the rest. While for the same vegetables, the calorie content in stew will already be 16 kcal for tomatoes, 23 kcal for zucchini and 26 kcal for eggplant. If oil is added, the calorie value for stews naturally increases.

The rest of the fruit group also differ quite strongly in fresh calorie content. Cucumber - 14 kcal, pepper - 26 kcal, squash - 19 kcal, pumpkin - 22 kcal, artichoke - 28 kcal.

Cabbage also belongs to the fruit group, and the calorie content for the most familiar of all, white cabbage, is 35 kcal, broccoli - 34 kcal, and cauliflower - 30 kcal. Beans, belonging to the subgroup of legumes, have a calorie content of 298 kcal, but given their high satiety and protein content, which they can match even with meat, every calorie from a vegetable is justified.

The harm and benefits of vegetables

Unlike other food groups, vegetables are quite loyal to any state of the body. They are more likely to heal than to injure, but at the same time they still have some reservations in their use. In particular, eggplants and beans are never eaten raw, potatoes should be limited in daily quantity due to the load on the pancreas, and beets have a laxative effect. And, as with any product, there is also an individual intolerance to vegetables.

But you can write a whole treatise about the benefits of vegetables, since it is difficult to fit not only into one sentence, but also into one page. Each of them has pronounced qualities in a certain area, but in general, the group of vegetables affects absolutely all systems of the body, from cardiovascular to reproductive. And a high proportion of fiber is very much appreciated during the process of losing weight and trying to improve digestion, as a result of which the calorie content of vegetables usually turns a blind eye, because there are much more positive moments than the possible harm from such insignificant numbers.

4.9 out of 5 (7 Votes)

If you follow your figure and prefer healthy and light food, then stewed vegetables, the calorie content of which is insignificant, is perfect for you. This dish is very tasty, rich in useful microelements and.

How many calories are in stews?

Vegetables are not high in calories and are therefore ideal for those who are looking for weight gain and dieting. If we talk about the methods of their preparation, then stewing is the most popular. In order to prepare a delicious dish, various vegetables are used:

• zucchini;
• cabbage;
• potatoes;
• tomatoes;
• pepper.

The most popular dish for many is stewed cabbage with vegetables, the calorie content of which is equal to 88.37 kcal per 100 grams. Moreover, its nutritional value will be as follows: fats - 6.06 g, proteins - 1.94 g, carbohydrates - 6.92 g. Cooking a dish is quite quick and easy. For this, cabbage, tomatoes, onions and spices are used.

The calorie content of stewed zucchini with vegetables will be slightly less than that of cabbage, but this difference is insignificant. So, 100 grams contains 76.52 kcal, provided that it is used for cooking zucchini, tomatoes, carrots, peppers and onions.

It is worth paying attention to the fact that the calorie content of stewed vegetables with butter can be much higher. Therefore, it is necessary to prepare the dish using as little oil as possible.

Calorie content of stewed potatoes with vegetables

Potatoes have more and their presence in the recipe suggests that such a dish can add extra pounds. You can cook it using potatoes, onions, peas, peppers and tomatoes. One hundred grams of a dish contains approximately 95 kcal. Fats contain 2.76 g, proteins - 2.32 g, and carbohydrates - 9.6 g. The content of starchy substances in a dish can also damage the figure and therefore should not be abused.