Vegetables and calories chart with calories per 100g

Vegetables and Calories Chart | CaloriMate

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A vegetables and calories chart helps you build higher-volume meals with fewer calories. Use this list as a quick reference when planning salads, bowls, and side dishes.

Quick Answer:

Most non-starchy vegetables are 15–45 kcal per 100g, making them ideal for filling meals.

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Continue reading: Food Calories Database

Examples

Vegetables are generally low in calories and high in volume—making them perfect for filling meals. Here are typical calories per 100g (approximate):

VegetableCalories (per 100g)
Cucumber15 kcal
Tomato18 kcal
Lettuce15 kcal
Spinach23 kcal
Zucchini17 kcal
Broccoli34 kcal
Bell pepper31 kcal
Carrot41 kcal
Onion40 kcal
Potato (raw)77 kcal

If you cook vegetables in oil or butter, calories can increase quickly—so remember to log the cooking fat.

Tips for Better Accuracy

  • Use per 100g numbers and scale based on your portion.
  • Cooking oils, butter, and sauces can add calories quickly.
  • When unsure, log a realistic range (low–high) and stay consistent.
  • Track the same way each day—consistency beats perfection.

Helpful next step: Calorie Counter for Food

See the full Food Calories Database.

FAQ

Are these calories exact?

No—these are typical averages. Calories vary by brand, recipe, portion size, and cooking method.

What’s the best way to track daily calories?

Estimate your portions, log consistently, and adjust over time. CaloriMate makes daily tracking quick.

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