Do you know how many calories are in vegetables? In a weight loss diet, dishes made from green vegetables are always encouraged because they have low calorie content and are rich in nutrients beneficial for the body. So, specifically, how many calories are in vegetables, and which types are commonly used for weight loss? The following article will answer these questions in detail.
Classification of Vegetable Groups According to Nutritional Sources
Vegetables are commonly referred to as plants whose leaves can be used to prepare dishes. However, in reality, plants that produce flowers, tubers, or fruits can also be included in this vegetable group.
Before addressing the question of how many calories are in vegetables, let’s see what types of vegetables there are! From a nutritional standpoint, vegetables are divided into 5 groups:
- Green Leafy Group: This group includes vegetables like spinach, bok choy, amaranth, aromatic herbs, and water spinach. Most vegetables in this group contain the compound chlorophyll, which gives the leaves their green color. The nutritional composition of these vegetables is typically rich in nutrients like vitamins A, B2, B9, C, iron, magnesium, and some even contain calcium.
- Tuber Group: This group includes vegetables like kohlrabi, carrots, radishes, potatoes, sweet potatoes, yams, garlic, etc. The nutritional content of these tubers is usually rich in carbohydrates in the form of amylopectin and amylose. This group has a relatively high amount of potassium.
- Flower Group: The flower group includes vegetables that grow and look like flowers, such as broccoli and artichokes. The nutrient composition of these flowering plants is mixed. For example, green broccoli is rich in vitamins A, C, and potassium, while white broccoli has little vitamin A, K, and potassium but contains a significant amount of anthoxanthin, which helps lower blood pressure and cholesterol.
- Fruit Group: This group includes plants whose fruits grow from flowers, such as eggplants, tomatoes, bitter melons, cucumbers, pumpkins, etc. The main nutritional components in this fruit group are potassium, vitamins A, C, etc.
- Sprout Group: This group includes plants like bean sprouts, celery, sprouts, asparagus, etc. Among them, asparagus is a highly nutritious food with a high content of vitamin B2.
The Excellent Benefits of Eating Vegetables for the Body
After answering how many calories are in vegetables, it is clear that most vegetables have extremely low calorie content. Additionally, vegetables contain many components beneficial for health. A diet rich in vegetables helps slow down the aging process and combats many diseases.
Preventing Heart Disease and High Blood Pressure with Vegetables
Beyond the question of how many calories are in vegetables, many people wonder about the effects of vegetables on the body. According to experts, people who eat a lot of vegetables can reduce their risk of heart disease and blood sugar-related issues by up to 70%. Vegetables contain a lot of fiber, vitamins, and antioxidants, which can prevent disease-causing agents.
The magnesium and potassium in vegetables also help relax and calm the mind, thus relaxing the blood vessels and reducing high blood pressure. Therefore, consuming more vegetables helps keep the body energetic, happy, and positive.
Vegetables Support Rapid Weight Loss
Many nutritionists recommend consuming a lot of vegetables if you want to improve your weight measurements. With the answer to how many calories are in vegetables below, it’s evident that they are very low in calories but rich in fiber. Hence, they create a long-lasting feeling of fullness and reduce cravings.
In studies, people who regularly consume fruits and vegetables every day can lose about 1.5kg compared to those who don’t eat many vegetables. Choosing yellow or dark-colored vegetables often brings effective benefits in weight loss.
Preventing Some Cancers
Vegetables contain a lot of vitamins and fiber, which have antioxidant properties and can prevent some types of cancer. Particularly, the fiber content in vegetables helps prevent agents that cause colorectal cancer or lung cancer.
Experts suggest that consuming 300g of vegetables daily can prevent the risk of cancer formation and bring many benefits to the body.
How Many Calories Are in Vegetables?
Do you know how many calories are in vegetables? If you like eating boiled vegetables and want to know their calorie content to build a weight loss menu, join FITI to discover the calories in some types of vegetables.
How Many Calories Are in 100g of Vegetables?
How many calories are in 100g of vegetables? According to the United States Department of Agriculture (USDA), each type of vegetable has a different calorie content, and the green leafy group has low calories while the tuber and fruit groups contain a relatively high amount of calories.
Vegetable | Calories per 100g |
---|---|
Boiled Cabbage | 24.6 cal |
Boiled Water Spinach | 30.0 cal |
Boiled Broccoli | 33.7 cal |
Boiled Kale | 22.0 cal |
Boiled Green Beans | 30.8 cal |
Boiled Amaranth | 28.8 cal |
Boiled Sweet Potato Leaves | 34.0 cal |
Boiled Chayote | 25.5 cal |
Boiled Okra | 33.0 cal |
Boiled Mustard Greens | 11.0 cal |
Boiled Bok Choy | 20.0 cal |
Boiled Squash Shoots | 32.7 cal |
How Many Calories are in a Bowl of Vegetable Soup?
Do you know how many calories are in a bowl of vegetable soup? Vegetable soup is made from one or several types of vegetables along with other ingredients like oil, sugar, broth, etc. The calorie content can vary depending on the weight of the soup bowl and the amount of vegetables and seasonings used.
According to nutrition experts, a bowl of vegetable soup typically contains about 50 calories. If combined with meat, it can add about 50-100 calories. A mixture of different vegetables can amount to around 80 calories per bowl.
How Many Calories are in a Serving of Vegetable Salad?
Vegetable salad is made from a variety of vegetables and fruits. Therefore, it’s hard to determine exactly how many calories are in a plate of vegetable salad. A salad with only vegetables will have fewer calories compared to one combined with meat or different types of fish.
Can Eating Vegetables Help with Weight Loss?
As mentioned above regarding how many calories vegetables have, many people believe that low-calorie vegetables can effectively aid in weight loss. However, based on the information provided, you can determine how many calories are in vegetables and whether they can help you lose weight.
In reality, the calorie content in most vegetables is not very high. Compared to the calorie needs for maintaining daily activities, these amounts are insignificant if consumed in small quantities.
For weight loss purposes, you can choose vegetables that are low in calories but high in fiber and carbs to slow down absorption. The fiber and water content in vegetables not only diversify your meals but also reduce your daily food intake, thereby supporting an effective weight loss process and maintaining good health.
Is Eating a Lot of Vegetables Good for Health?
Research shows that vegetables are beneficial for health, providing fiber, minerals, and essential vitamins that strengthen the body and immunity. Eating plenty of vegetables can help you get the necessary nutrients without the risk of obesity.
However, you should avoid eating high-fiber foods like vegetables if you have digestive system-related diseases.
Moreover, after digestive tract surgeries, patients should avoid vegetables for 2 to 6 weeks to allow the surgical wound to heal. High-fiber foods can irritate the digestive tract lining and are not recommended for patients in recovery.
What Vegetables to Eat for Effective Weight Loss?
Many people wonder which vegetables are effective for weight loss. Besides the question of how many calories are in vegetables, here are some vegetables good for the weight loss process:
- Okra: Okra contains many vitamins, proteins, and minerals beneficial for health, such as reducing blood cholesterol levels. It helps control blood sugar and burns excess fat in the body. The high fiber content in okra supports digestion and promotes the metabolism of fat into energy, thereby preventing the accumulation of excess fat and aiding in weight loss.
- Sweet Potato: Sweet potatoes have a relatively low glycemic index but provide plenty of fiber. Eating sweet potatoes can make you feel full longer and control hunger.
- Broccoli: Part of the cabbage family, broccoli (both green and white varieties) is very healthy. It not only eliminates harmful estrogen agents but also helps burn excess body fat. Recent research on vegetable calorie content shows that broccoli is one of the fastest weight-loss foods, as it contains high amounts of fiber, vitamin C, and minerals beneficial for weight loss.
- Spinach: Spinach contains numerous nutrients beneficial for health. It has the ability to burn belly fat effectively. Therefore, you should include spinach in your daily meals to reduce excess body fat.
- Carrot: Researchers say carrots are low in fat and calories, have a low sugar content but are rich in fiber, vitamins, and minerals. Eating carrots can make the body feel fuller for longer, thus limiting hunger and aiding in weight loss.
- Asparagus: If you want to lose weight quickly and are unsure about the calorie content of vegetables, asparagus is a great choice. It contains asparagine, a compound that helps break down fat cells quickly.
- Beans (Legumes): Among weight-loss-friendly vegetables, beans are a name that cannot be missed. According to nutrition experts, beans contain very little energy, so you can eat green beans every day as you like without fear of gaining weight. Every 100 grams of beans contain only about 25 calories. They are rich in beta-carotene, vitamin A, and minerals good for health.
- Cucumber: After knowing how many calories are in vegetables, eating cucumbers for weight loss is an excellent choice. Cucumbers have a special effect in detoxification. They contain a large amount of fiber and water, thus suppressing hunger. Also, cucumbers contain nutritional components and minerals particularly good for the health of those who are losing weight.
- Bean Sprouts and Other Sprouts: Sprouts usually include bean sprouts, asparagus, celery, etc. They contain a lot of vitamin C and antioxidants. Therefore, eating bean sprouts can enhance the immune system and help the body function better.
- Tomato: In the process of learning about vegetable calories, you cannot overlook tomatoes. Tomatoes have low calories and are rich in nutritional value. With their distinctive sweet and sour taste and high cellulose content, they cleanse the body and increase metabolism. This helps nutrients to be absorbed more quickly into the body.
- Winter Melon: Winter melon is composed of high water content and is used to detoxify and cool the body. In 100g of winter melon, there are only 12.9 calories, making it perfectly suitable for a weight loss diet and improving digestion.
- Bell Pepper: According to research, 100g of bell pepper contains only 20 calories. This is an extremely low calorie amount to meet healthy weight loss needs. Using bell pepper in salads, stir-fries, grills, etc., can improve weight and prevent the “quick hunger” issue common with other vegetables.
- Mushroom: In 100g of mushrooms, there are about 22 calories. An ideal calorie amount for weight loss and dieting. Although low in calories, mushrooms contain an abundant amount of potassium. Regular consumption of mushrooms leads to a healthy cardiovascular system, safety, and prevention of high blood pressure.
- Lettuce: In 100g of lettuce, there are 15 calories. Lettuce is high in fiber and rich in vitamins. Eating lettuce rejuvenates the body and prevents aging signs on the skin. Lettuce is commonly used in salads for those on a diet. If you’re not sure how many calories are in vegetables and what vegetables to eat for weight loss, lettuce is the simplest choice.
Why Can Eating Vegetables in the Wrong Way Lead to Weight Gain?
Vegetables are rich in fiber, vitamins, and minerals. But why do some people gain weight despite eating a lot of vegetables? The main reason is that some vegetables contain starch and have a high calorie content. Vegetables that can cause weight gain include potatoes, corn, sweet potatoes, and dishes combining vegetables with unhealthy fats like stir-frying with animal fat.
To avoid this, you should eat vegetables that contain a lot of water and are low in starch, such as cucumbers, eggplants, winter melons, etc. Moreover, you should eat them fresh or boiled/steamed, and limit stir-frying as it increases the calorie content of the food.
Does Eating Boiled Vegetables Instead of White Rice Aid in Weight Loss?
Boiled vegetables are lower in calories and richer in fiber compared to rice. Meanwhile, white rice contains rapidly absorbed starch, which increases blood sugar and releases a lot of energy but causes quick hunger. Therefore, replacing white rice with boiled vegetables may help in effective weight loss. However, this is not encouraged by nutritionists.
Although rice is high in starch and can lead to weight gain, it also provides essential nutrients. The brain functions more efficiently due to glucose absorption from starch. So, if you want to lose weight, you should eat more green vegetables and reduce starch intake, not completely replace rice with boiled vegetables.
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