Common Foods Comparison: SparkDiet Resource Center


Numbers reflect one typically recommended serving of vegetables (cooked servings are marked).

Data from SparkPeople.com food database or (*)similar source.

Individual items and brands will vary, and preparation method will make a difference too.




Calorie & Nutritional Comparison of Vegetables    Click to Print
Vegetable (1/2 cup) Calories Fat (g) Carbs (g) Protein (g)
    Cucumber 6.8 0.1 1.4 0.4
    Romaine Lettuce (1 cup) 7.8 0.2 1.4 1
    Cabbage 11.1 0.1 2.4 0.6
    Summer Squash 11.3 0.1 2.5 0.7
    Radish 11.6 0.3 2.1 0.3
    Celery, cooked 13.5 0.1 3 0.6
    Eggplant, cooked 13.9 0.1 3.3 0.4
    Cauliflower, cooked 14.3 0.3 2.5 1.1
    Zucchini, cooked 14.4 0 3.5 0.6
    Banana Peppers * 17 0.3 3.3 0.9
    Green Beans 17.1 0.1 3.9 1
    Tomato 18.9 0.3 4.2 0.8
    Green & Red Bell Peppers 19 0.1 4.6 0.6
    Potato 57 0 13 1
    Spinach, cooked 20.7 0.2 3.4 2.7
    Mushrooms, cooked 21.1 0.4 4 1.7
    Broccoli, cooked 21.8 0.3 3.9 2.3
    Asparagus, cooked * 22 0.3 3.8 2.3
    Pumpkin, cooked 24.5 0.1 6 0.9
    Leek 27.1 0.1 6.3 0.7
    Brussel Sprouts 30.4 0.4 6.8 2
    Onion 30.4 0.1 6.9 0.9
    Carrot, cooked 35.1 0.1 8.2 0.9
    Peas 58.7 0.3 10.5 3.9
    Sweet Corn 66.2 0.9 14.6 2.5
    Sweet Potato, cooked 103 0.1 24.3 1.7

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