Vegetable Calories & Macros: A Tracker's Reference
Vegetables are the one food group where most calorie trackers can afford to relax — and the table below shows why. Nearly everything here delivers fiber, volume, and micronutrients for a calorie cost that barely moves a daily budget. The exceptions worth knowing are starchy vegetables like potatoes and corn, which behave more like grains and deserve a real entry in your log.
The honest pitfall isn't the vegetable, it's the preparation. Roasting in oil can triple the calories of the vegetables underneath, and a tablespoon of butter on green beans outweighs the beans themselves. Each food page lists raw and cooked serving conversions so you can log what actually happened in the pan, not just what was in the crisper drawer.
| Food | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Asparagus | 6 spears (90g, cooked) | 2022/100g | 2.2g | 3.7g | 0.2g |
| Baked Potato | 1 medium (173g, baked) | 16193/100g | 4.3g | 36.7g | 0.2g |
| Beets | 1 cup slices (170g, cooked) | 7544/100g | 2.9g | 17g | 0.3g |
| Bell Pepper | 1 medium (119g) | 3126/100g | 1.2g | 7.1g | 0.4g |
| Broccoli | 100g (steamed) | 3535/100g | 2.4g | 7.2g | 0.4g |
| Brussels Sprouts | 1 cup (156g, cooked) | 5636/100g | 4.1g | 11.1g | 0.8g |
| Butternut Squash | 1 cup cubes (205g, baked) | 8240/100g | 1.8g | 21.5g | 0.2g |
| Cabbage | 1 cup chopped (89g) | 2528/100g | 0.9g | 5.7g | 0.2g |
| Carrots | 1 medium (61g) | 2541/100g | 0.5g | 5.9g | 0.1g |
| Cauliflower | 1 cup chopped (107g) | 2523/100g | 1.7g | 5g | 0.2g |
| Celery | 2 stalks (80g) | 1215/100g | 0.4g | 2.6g | 0.2g |
| Corn | 1 cup kernels (164g, cooked) | 15796/100g | 5.6g | 34.4g | 2.5g |
| Cucumber | ½ cup slices (52g) | 714/100g | 0.3g | 1.6g | 0.1g |
| Green Beans | 1 cup (125g, cooked) | 4435/100g | 2.4g | 9.9g | 0.4g |
| Green Peas | 1 cup (160g, cooked) | 13484/100g | 8.6g | 25g | 0.3g |
| Kale | 1 cup chopped (21g) | 735/100g | 0.6g | 0.9g | 0.3g |
| Mushrooms | 1 cup sliced (70g) | 1522/100g | 2.2g | 2.3g | 0.2g |
| Onion | 1 medium (110g) | 4440/100g | 1.2g | 10.2g | 0.1g |
| Romaine Lettuce | 2 cups shredded (94g) | 1617/100g | 1.1g | 3g | 0.3g |
| Spinach | 2 cups raw (60g) | 1423/100g | 1.7g | 2.2g | 0.2g |
| Sweet Potato | 1 medium (130g, baked) | 11790/100g | 2.6g | 26.9g | 0.3g |
| Tomato | 1 medium (123g) | 2218/100g | 1.1g | 4.8g | 0.2g |
| Zucchini | 1 cup sliced (180g, cooked) | 2715/100g | 2g | 4.9g | 0.7g |
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Frequently Asked Questions
Do I really need to log low-calorie vegetables?
For leafy greens and watery vegetables, the error from skipping them is usually under 20–30 calories a day — negligible. Log starchy vegetables (potato, corn, peas) and anything cooked in oil, and don't stress the lettuce.
Does cooking change a vegetable's calories?
Cooking itself barely changes total calories, but it changes weight — spinach collapses to a fraction of its raw volume, so 100g cooked is far more food (and calories) than 100g raw. Always match your log entry to raw or cooked state.
Which vegetables are highest in protein?
Per calorie, green peas, spinach, and broccoli lead the group. None will replace a protein source, but a large portion of broccoli quietly adds 4–5 g of protein and a lot of fullness for around 50 calories.