59 Types of Vegetables (and Their Nutrition Profiles)

Vegetables are one of the healthiest and most nutrient-rich food groups.

This article provides a list of 59 types of vegetables and their nutrition profiles.

If you’re looking for a specific vegetable, you can use the menu below.

On the other hand, just keep reading for an A to Z list of popular (and some lesser-known) vegetables.

For each vegetable, you can see the nutrition profile, including the calorie, carbohydrate, fat, and protein content per typical serving.

Types of Vegetables

1. Artichoke

Artichoke (or artichoke heart) is a kind of thistle.

Interestingly, this vegetable is actually the flower buds of the plant before they bloom.

Nutritionally, artichokes are an excellent source of vitamin C, fiber, and offer a decent mix of vitamins and minerals.

A cooked 128-gram artichoke provides (1):

• Calories: 53 kcal
• Carbohydrates: 12.0 g
• Fiber: 5.7 g
• Sugars: 0.99 g
• Fat: 0.34 g
• Protein: 3.47 g

2. Arugula

Arugula leaves are just as commonly known as ‘rocket’, and they are particularly popular in the Mediterranean and Middle-East.

In fact, arugula is one of the most flavorful vegetables on this list, adding a complex flavor to any dish.

These leaves are relatively nutrient-dense too, providing high amounts of vitamin A, C, and K1.

A 20-gram cup of raw arugula has the following nutritional profile (2):

• Calories: 25 kcal
• Carbohydrate: 3.7 g
• Fiber: 1.6 g
• Sugar: 2.1 g
• Fat: 0.7 g
• Protein: 2.6 g

3. Asparagus

Asparagus is another flavorful vegetable that is common to find in high-end dining restaurants.

As well as being one of the tastiest vegetables, it provides a good source of nutrition too, with particularly high levels of vitamin K.

Here are the basic nutritional values for four cooked spears (60g) of asparagus (3):

• Calories: 13 kcal
• Carbohydrate: 2.47 g
• Fiber: 1.2 g
• Sugar: 0.78 g
• Fat: 0.13 g
• Protein: 1.44 g

4. Bell Peppers

Bell peppers come in all colors, shapes, and sizes.

However, they all taste a little bit different, and red bell peppers are a little sweeter than yellow bell peppers. In the same fashion, yellow bell peppers are slightly sweeter than green bell peppers.

Botanically, bell peppers are a fruit, but since most people use them as a vegetable, they make this list.

Each color pepper may have slightly different nutritional properties, but they are fairly similar; all provide a significant amount of vitamin C.

Here is the nutrition profile for a raw 186-gram yellow bell pepper (4):

• Calories: 50 kcal
• Carbohydrate: 11.8 g
• Fiber: 1.67 g
• Sugar: –
• Fat: 0.39 g
• Protein: 1.86 g

Learn more: The Nutritional Benefits of Bell Peppers

5. Beet Greens

The leaves of the beetroot plant are incredibly nutritious, so don’t throw them away!

Out of all plant foods, beet greens are one of the most impressive for their nutrient density, providing high levels of vitamins A, C, K, magnesium, and potassium.

Here are the basic nutritional values of cooked beet greens per 144-gram cup (5):

• Calories: 39 kcal
• Carbohydrate: 7.86 g
• Fiber: 4.18 g
• Sugar: 0.86 g
• Fat: 0.29 g
• Protein: 3.7 g

Learn more: The Nutritional Benefits of Beet Greens

Also, see this guide to leafy greens for an in-depth look at the nutritional benefits of leafy vegetables.

6. Beets / Beetroot

Depending on where you are from, you may know this vegetable as either beets or beetroot.

Beets are a root vegetable, and they are quite adaptable too. For instance, they can be boiled, fried, roasted, mashed, and you can even buy pickled beets.

Consuming beets provides a large amount of nitrate, which has some purported health benefits. Most notably, nitrate can help to lower blood pressure (6).

Here’s the basic nutritional profile for an 85-gram half-cup of cooked beet slices (7):

• Calories: 44 kcal
• Carbohydrate: 9.96 g
• Fiber: 2.0 g
• Sugar: 7.96 g
• Fat: 0.18 g
• Protein: 1.68 g

Learn more: The Nutritional Properties of Beets

7. Bok Choy

Some people call it ‘Chinese cabbage’, but the official translation is bok choy.

Bok choy belongs to the cruciferous vegetable family, alongside others such as cabbage and brussels sprouts.

It’s a tasty vegetable that features in a wide variety of Asian dishes, and it’s rich in vitamins A, C, and K.

Here are the nutritional properties for a 170-gram cup of cooked bok choy (8):

• Calories: 20 kcal
• Carbohydrate: 3.03 g
• Fiber: 1.7 g
• Sugar: 1.41 g
• Fat: 0.27 g
• Protein: 2.65 g

Learn more: The Nutritional Benefits of Bok Choy

8. Bottle Gourd

Bottle gourd is a member of the squash family, and it has a unique hourglass shape.

In addition to offering vitamin C and a moderate amount of fiber, bottle gourd is a rich source of phytonutrients.

Nutritionally, a 146-gram cup of cooked bottle gourd provides (9):

• Calories: 22 kcal
• Carbohydrate: 5.39 g
• Fiber: 1.75 g
• Fat: 0.03 g
• Protein: 0.88 g

Further information: 5 Nutritional Benefits of Bottle Gourd (Calabash)

9. Broccoli

Broccoli is another nutrient-rich cruciferous vegetable that provides high levels of vitamins C and K.

Interestingly, wild broccoli never originally existed, and broccoli was made through years of selectively breeding cabbage plants (10).

Here are the nutritional values for a small 140-gram stalk of cooked broccoli (11):

• Calories: 35 kcal
• Carbohydrate: 7.18 g
• Fiber: 3.3 g
• Sugar: 1.39 g
• Fat: 0.41 g
• Protein: 2.38 g

10. Broccoli Rabe (Rapini)

A lesser-known vegetable is broccoli rabe, which is also known as rapini.

Despite containing the broccoli name and belonging to the same family of plants, they are two separate vegetables.

Rapini has a strong, flavorful but slightly bitter taste, and it’s commonly found in the Mediterranean region’s cuisine.

It is a rich source of folate and vitamins A, C, and K. The nutritional profile per 170-gram cup of cooked broccoli rabe is as follows (12):

• Calories: 78 kcal
• Carbohydrate: 4.9 g
• Fiber: 4.59 g
• Sugar: 0.66 g
• Fat: 0.5 g
• Protein: 5.44 g

11. Brussels Sprouts

Brussels sprouts are one of the more interesting plant foods in terms of their appearance. In fact, they look like little mini cabbages.

Sprouts belong to the cruciferous category of vegetables, and they share some common benefits with broccoli and cabbage.

A look at their nutritional values show they’re a nutritious choice of vegetable too, with high levels of manganese, vitamin C, and vitamin K.

Nutritionally, a 78-gram, half-cup serving of boiled Brussels sprouts provides (13):

• Calories: 28 kcal
• Carbohydrate: 5.54 g
• Fiber: 2.03 g
• Sugar: 1.36 g
• Fat: 0.39 g
• Protein: 1.99 g

12. Butternut Squash

Butternut squash is the second on this vegetable list that is technically a fruit. However, similar to bell peppers, everyone uses it like a vegetable.

Butternut squash has a taste not dissimilar to a pumpkin, with a sweet and nutty flavor.

It is also very adaptable, and features in a wide range of recipes whether grilled or roasted, or in soups and porridge.

With a bright orange flesh, this squash is also very high in vitamin A. Here are its nutritional values per 205-gram cup of cooked pieces (14):

• Calories: 82 kcal
• Carbohydrate: 21.5 g
• Fiber: 6.56 g
• Sugar: 4.04 g
• Fat: 0.18 g
• Protein: 1.84 g

Learn more: 9 Nutritional Benefits of Butternut Squash

13. Cabbage (Green)

Cabbage is a large-headed green vegetable that has close botanical links to broccoli, cauliflower, and brussels sprouts.

Like other members of the cruciferous category of vegetables, it contains a good amount of fiber, vitamin C, and vitamin K.

Nutritionally, a 150-gram cup of cooked green cabbage provides (15):

• Calories: 39 kcal
• Carbohydrate: 9.03 g
• Fiber: 3.9 g
• Sugar: 4.98 g
• Fat: 0.15 g
• Protein: 2.0 g

14. Cabbage (Red)

Green and red cabbage are different in color, but they are basically the same type of vegetable.

Despite a similar appearance, the major contrast is the dark red/purple leaves of red cabbage, attributable to its anthocyanin content (16).

A 150-gram serving of cooked red cabbage has the following nutritional profile (17):

• Calories: 44 kcal
• Carbohydrate: 10.4 g
• Fiber: 3.9 g
• Sugar: 5.0 g
• Fat: 0.14 g
• Protein: 2.26 g

15. Carrots

Carrots are a sweet-tasting, bright orange root vegetable.

On this note, see here for a full guide to root vegetables.

However, it is possible to find rarer carrot cultivars that are red, yellow and even black.

Carrots grow underground, and they are mainly known for their high vitamin A carotenoid content.

Here are the nutritional values of a 60-gram regular-sized cooked carrot (18):

• Calories: 26 kcal
• Carbohydrate: 5.97 g
• Fiber: 1.74 g
• Sugar: 2.95 g
• Fat: 0.15 g
• Protein: 0.58 g

Learn more: The Nutritional Benefits of Carrots

16. Cauliflower

Cauliflower is one of the most popular types of vegetables around.

You can find all sorts of cauliflower products, ranging from cauliflower rice to mashed cauliflower. For home-baking enthusiasts, cauliflower pizza is even a thing.

On the positive side, this vegetable is reasonably nutritious too, providing high levels of vitamin C and K.

You can see the basic nutritional values for a 155-gram cup of cooked cauliflower below (19):

• Calories: 40 kcal
• Carbohydrate: 8.0 g
• Fiber: 3.26 g
• Sugar: 3.07 g
• Fat: 0.45 g
• Protein: 3.08 g

17. Celery

Usually eaten raw, celery is a popular salad vegetable with a high water content.

It is also commonly consumed as a ‘vegetable stick’ for dipping into foods like hummus and peanut butter.

Here are the nutritional properties of a 101-gram cup of raw celery (20):

• Calories: 14 kcal
• Carbohydrate: 3.0 g
• Fiber: 1.62 g
• Sugar: 1.35 g
• Fat: 0.17 g
• Protein: 0.70 g

18. Chives

Chives contribute a delicious flavor to any dish, and they also taste great on their own.

Often used as a flavoring herb, chives are a key feature in French cuisine, and a little goes a long way.

Chives are a rich source of many nutrients, with particularly high concentrations of vitamins A, C, and K.

Per 100 grams, raw chives supply the following values (21):

• Calories: 30 kcal
• Carbohydrate: 4.35 g
• Fiber: 2.5 g
• Sugar: 1.85 g
• Fat: 0.73 g
• Protein: 3.27 g

19. Collard Greens

As their name suggests, collard greens are a leafy green vegetable.

This vegetable is popular throughout the world, and it is usually served either raw, boiled, steamed, or in stews.

Collard greens have a slightly bitter flavor, and they provide a wide range of nutrients, offering an exceptional source of folate and vitamins A, C, and K.

A 130-gram cup of cooked collards supplies (22):

• Calories: 44 kcal
• Carbohydrate: 7.55 g
• Fiber: 5.59 g
• Sugar: 0.64 g
• Fat: 0.85 g
• Protein: 4.21 g

20. Crookneck Squash

Some types of vegetables have strange names, and this one certainly belongs to that group.

The crookneck squash is a bright yellow vegetable with a crooked hook-like neck.

Similar to other vegetables in the squash category, crookneck squashes have a mild, buttery taste.

A 180-gram cup of cooked, sliced crookneck squash provides (23):

• Calories: 34 kcal
• Carbohydrate: 6.82 g
• Fiber: 1.98 g
• Sugar: 4.46 g
• Fat: 0.70 g
• Protein: 1.87 g

21. Daikon Radish

The daikon radish is native to East and South-East Asia.

Daikon radish has numerous culinary uses, and features as an ingredient in many different pickles, salads, soups and stews.

Daikon radish is very low in calories and supplies a good amount of vitamin C and folate.

Here are the basic nutritional values per 116-gram cup of raw daikon radish (24):

• Calories: 21 kcal
• Carbohydrate: 4.76 g
• Fiber: 1.86 g
• Sugar: 2.9 g
• Fat: 0.11 g
• Protein: 0.70 g

Learn more: 5 Benefits of Daikon Radish (and Full Nutritional Values)

22. Dandelion Greens

Dandelion greens are another leafy green with impressive nutrient density.

We often eat them raw, and they have a bitter and slightly peppery taste. However, like many vegetables, they have a more pleasant flavor after cooking.

Like many green vegetables, dandelion greens are high in vitamins A, C, and K.

A 105-gram cup of cooked dandelion greens has the following nutritional profile (25):

• Calories: 35 kcal
• Carbohydrate: 6.72 g
• Fiber: 3.04 g
• Sugar: 0.53 g
• Fat: 0.63 g
• Protein: 2.1 g

23. Eggplant (Aubergine)

While it goes by the name of eggplant in the US, the UK uses the French name of aubergine.

This vegetable belongs to the nightshade family of plants, alongside others such as tomatoes, bell peppers, and tomatillos.

While you can boil eggplant, pan-frying or roasting it with a touch of cooking fat is the best way to bring out its flavor.

Here are the nutritional values for a 99-gram cup of cooked eggplant (26):

• Calories: 35 kcal
• Carbohydrate: 8.64 g
• Fiber: 2.48 g
• Sugar: 3.17 g
• Fat: 0.23 g
• Protein: 0.82 g

24. Endive

Endive is a leafy green vegetable that has a bitter, yet slightly sweet taste.

It belongs to the same family of vegetables as radicchio and curly endive.

Endive is a relatively nutrient-rich vegetable that people often use in salad, but it has a nicer flavor when grilled.

Nutritionally, endive is an excellent source of folate, vitamin A, and vitamin K. Here are the basic nutritional values of raw endive per 50-gram, half-cup (27):

• Calories: 9 kcal
• Carbohydrate: 1.68 g
• Fiber: 1.55 g
• Sugar: 0.12 g
• Fat: 0.1 g
• Protein: 0.62 g

There are two main types of endive: curly endive and escarole. You can find a guide to the nutritional benefits of escarole here:

5 Benefits of Escarole (With Full Nutrition Facts)

25. Garlic

Garlic is one of those types of vegetables that confuses people; is it truly a vegetable?

Or is it a herb?

While some people refer to garlic as a herb, it is a type of bulb, and it is more accurate to call it a root vegetable.

However, although roasted garlic tastes delicious, garlic is frequently used in small doses as a herb for flavoring.

Nutritionally, three cloves (9 grams) of raw garlic contains the following nutrients (28):

• Calories: 13 kcal
• Carbohydrate: 2.98 g
• Fiber: 0.19 g
• Sugar: 0.09 g
• Fat: 0.05 g
• Protein: 0.57 g

Garlic belongs to the allium family of vegetables.

For more information on allium vegetables, please refer to the following guide:

A List of Allium Vegetables and Their Nutritional Benefits

26. Green Amaranth Leaves

Green amaranth leaves are a nutritious green vegetable that has a similar nutritional profile to spinach.

These leafy greens have a mild and enjoyable sweet, nutty taste, and they are very popular in Chinese cuisine.

Nutritionally, a 132-gram cup of cooked amaranth leaves provides (29):

• Calories: 28 kcal
• Carbohydrate: 5.42 g
• Fiber: –
• Sugar: –
• Fat: 0.24 g
• Protein: 2.78 g

Learn more here: Green Amaranth Leaves: A Nutritional Guide

27. Green Onion

Green onion, also known as spring onion, is a vegetable closely related to others in the Allium family, such as garlic, chives, and onions.

It has a similar, sweet taste to regular onions, but with a milder flavor.

Green onions taste great when grilled whole and they also add a lot of flavor to stews and other dishes.

Nutritionally, this vegetable is a great source of vitamin K. Per 100-gram cup, raw green onion provides the following values (30):

• Calories: 32 kcal
• Carbohydrate: 7.34 g
• Fiber: 2.6 g
• Sugar: 2.33 g
• Fat: 0.19 g
• Protein: 1.83 g

28. Jicama (Mexican Yam Bean)

Jicama is a tuber vegetable native to Mexico.

Tuber vegetables are commonly known as ‘tubers’ and you can learn more about them here:

Types of Tubers and Their Nutritional Values

On the outside, jicama looks a little bit like an onion, with a yellow exterior and white inner flesh.

In terms of taste and texture, it is sweet and crunchy.

This root vegetable has a high water content, providing 90% water by weight. A 100 grams of boiled jicama provides the following nutritional values (31):

• Calories: 38 kcal
• Carbohydrate: 8.82 g
• Fiber: –
• Sugar: –
• Fat: 0.09 g
• Protein: 0.72 g

29. Kale

Kale is a member of the cruciferous family of vegetables, and it shares some similarities to cabbage and broccoli.

The vegetable can have a bitter taste when raw, but after cooking it develops a milder, sweeter flavor.

In terms of nutrients, kale has a shout for being one of the most nutrient-rich vegetables out there, providing a substantial amount of vitamin K, provitamin A carotenoids, and vitamin C.

A 180-gram cup of cooked kale provides (32):

• Calories: 43 kcal
• Carbohydrate: 6.25 g
• Fiber: 2.71 g
• Sugar: 1.43 g
• Fat: 0.7 g
• Protein: 3.47 g

Learn more: The Nutritional Benefits of Kale

30. Kimchi

Kimchi is a spicy fermented cabbage side-dish originating in Korea.

It combines cabbage, garlic, ginger, red chili pepper, salt, and fermented fish sauce.

Kimchi isn’t a vegetable as such, but it’s very popular and very different to regular cabbage.

In addition to the nutrients present in cabbage, garlic, and ginger, kimchi provides a host of probiotic bacteria (33).

A typical kimchi has the following nutritional values per 30-gram serving (34):

• Calories: 5 kcal
• Carbohydrate: 0.72 g
• Fiber: 0.48 g
• Sugars: 0.32 g
• Fat: 0.15 g
• Protein: 0.33 g

Learn more about kimchi: Kimchi and Its Health Properties

31. Kohlrabi

Kohlrabi is a vegetable with an interesting appearance; it looks something like a turnip with large and long green leaves.

It is a biennial type of vegetable, which makes it a flowering plant with a two-year lifecycle. In other words, the vegetable will only bloom after two years.

Kohlrabi is an excellent source of vitamin C, and per 165-gram cup, cooked kohlrabi has the following nutritional profile (35):

• Calories: 48 kcal
• Carbohydrate: 11.0 g
• Fiber: 1.82 g
• Sugar: 4.62 g
• Fat: 0.18 g
• Protein: 2.97 g

32. Leeks

Leeks are a tasty vegetable that add a lot of flavor to cooked dishes.

They are long, with greenish-white stalks reminiscent of green onions, another member of the allium family. However, leeks have a much sweeter and milder taste.

A cooked 124-gram leek provides the nutritional values below (36):

• Calories: 38 kcal
• Carbohydrate: 9.45 g
• Fiber: 1.24 g
• Sugar: 2.62 g
• Fat: 0.25 g
• Protein: 1.0 g

For more information: Leeks: Nutrition and Potential Benefits

33. Lettuce

Lettuce is one of the most popular varieties of vegetables.

You can find it pretty much everywhere: in burgers, sandwiches, salads, or just decorating the sides of a plate.

Lettuce has an extremely high water content, which makes it crisp and refreshing.

Nutritionally, iceberg lettuce contains a mix of vitamins and minerals in modest amounts, but it is 96% water by weight.

A 72-gram cup of raw shredded lettuce provides the following nutritional profile (37):

• Calories: 10 kcal
• Carbohydrate: 2.14 g
• Fiber: 0.86 g
• Sugar: 1.42 g
• Fat: 0.10 g
• Protein: 0.65 g

34. Lotus Root

Lotus root is a versatile root vegetable that is relatively uncommon in Western countries.

However, lotus root is a common culinary vegetable in India and East Asia, and it can be used in a variety of ways.

Per 120-gram cup serving, cooked lotus root provides the following nutritional values (38):

• Calories: 40 kcal
• Carbohydrate: 19.2 g
• Fiber: 3.72 g
• Sugar: 0.6 g
• Fat: 0.08 g
• Protein: 1.90 g

Learn more here: 5 Benefits of Lotus Root (With Nutrition Facts)

35.  Mushrooms

Mushrooms stand alone among this list of vegetables because they aren’t technically a vegetable, or any other kind of plant.

They belong to a category of their own: fungi.

However, people commonly use mushrooms as vegetables, and the USDA classify them as one, so here they are (39).

Just as mushrooms belong to a unique category, research shows they contain a distinct range of nutrients too (40).

Here is the nutritional profile for a 156-gram cup of cooked white button mushrooms (41):

• Calories: 44 kcal
• Carbohydrate: 8.25 g
• Fiber: 3.43 g
• Sugar: 3.65 g
• Fat: 0.73 g
• Protein: 3.38 g

Learn more about mushrooms: 18 Popular Types of Edible Mushrooms

36. Mustard Greens

Mustard greens are another nutrient-dense leafy green.

Depending on where you are in the world, you may also hear people refer to them as Chinese, Indian, Oriental or vegetable mustard.

These leaves have a peppery taste to them, and they are often eaten raw in salads.

However, like many leafy vegetables, they taste much better after cooking; sauteed mustard greens is a delicious side.

Similar to other leafy green vegetables, mustard greens have a substantial folate, vitamin A, C, and K content.

A 140-gram cup of cooked mustard greens provides (42):

• Calories: 36 kcal
• Carbohydrate: 6.31 g
• Fiber: 2.8 g
• Sugar: 1.97 g
• Fat: 0.66 g
• Protein: 3.58 g

37. Okra

Okra is an unusual looking vegetable, and it is otherwise known by the nickname ‘lady’s finger’.

The vegetable has green stems that contain edible seeds, and both the outer and inner of the vegetable are eaten.

Okra can be served either raw or cooked, and we can sometimes find it in salads.

It has a notably slimy texture due to its high content of soluble fiber.

Here are the nutritional properties of cooked okra per 80-gram, half cup of slices (43):

• Calories: 18 kcal
• Carbohydrate: 3.61 g
• Fiber: 2.0 g
• Sugar: 1.92g
• Fat: 0.17 g
• Protein: 1.5 g

38. Onions (Red)

Onions come in many varieties, but perhaps the most distinctive contrast is between the red and yellow onion.

Red onions have a lot of benefits too; they are more mild and sweet in taste, and they also contain more phytonutrients in the form of anthocyanins (44).

Similar to other dark red and blue plant foods, red onions are rich in a health-protective polyphenol called anthocyanins (45).

Based on its raw weight, a 197-gram red onion provides the following nutritional values (46):

• Calories: 87 kcal
• Carbohydrate: 19.6 g
• Fiber: 4.33 g
• Sugar: 11.3 g
• Fat: 0.20 g
• Protein: 1.85 g

39. Onions (Yellow)

Yellow onions are perhaps the most popular vegetable in the allium family.

It’s hard to pinpoint the taste of onions, but they are slightly sweet, spicy, bitter, and flavorful, all at the same time.

While they can taste quite pungent and bitter when raw, cooked onions provide a deliciously sweet flavor.

Onions feaure in hundreds of recipes, and they are a simple and affordable way to enhance the taste of a dish.

The main nutrient that onions provide is vitamin C, and nutritionally a medium 94-gram cooked onion provides (47):

• Calories: 41 kcal
• Carbohydrate: 9.59 g
• Fiber: 1.32 g
• Sugar: 4.5 g
• Fat: 0.18 g
• Protein: 1.28 g

40. Parsnips

They may look like a white carrot, but parsnips taste completely different.

Parsnips are another biennial type of plant, and they are very versatile in the kitchen.

For example, we can roast, boil, or mash parsnips, or use them to make a variety of stews and soups.

Parsnips have a soft texture with a nutty, sweet flavor, and they taste delicious when roasted in the oven.

Here is the basic nutritional profile for a 78-gram half-cup of cooked parsnip slices (48):

• Calories: 55 kcal
• Carbohydrate: 13.3 g
• Fiber: 2.81 g
• Sugar: 3.74 g
• Fat: 0.23 g
• Protein: 1.03 g

Learn more: A Guide To Parsnips and Their Nutritional Benefits

41. Potatoes

While rice is a traditional staple food in Asia, potatoes fill that bracket for much of the Western world.

Interestingly, there are many different types of potatoes, each of which have their own unique characteristics.

Nutritionally, potatoes have one of the highest carbohydrate contents on this list of vegetables.

However, they are not as high in carbs as many people presume. At around 18g carbohydrate per 100g, they are a lot lower than legumes and grains, and even some other vegetables.

Potatoes also provide a good source of potassium and vitamin C.

A 173-gram medium potato baked in its skin has the following nutritional values (49):

• Calories: 77 kcal
• Carbohydrate: 18.4 g
• Fiber: 2.2 g
• Sugar: 0.8g
• Fat: 0.1 g
• Protein: 2.0 g

Find out more: Are Potatoes a Healthy Choice?

42. Pumpkin

Pumpkins are a kind of vegetable that become particularly popular at one time of year – Halloween.

They are delicious too and, after cooking, they provide a soft, sweet flesh that is quite nutritious also.

Although people use pumpkin as such, it isn’t a true botanical vegetable. Due to its flesh and seeds, it is botanically a fruit.

Pumpkins are an excellent source of vitamin A. A 245-gram cup of mashed pumpkin provides the following nutritional profile (50):

• Calories: 49 kcal
• Carbohydrate: 12.0 g
• Fiber: 2.7 g
• Sugar: 5.1 g
• Fat: 0.17 g
• Protein: 1.76 g

43. Purple Sweet Potato

Although they look like different vegetables, the ‘Okinawan yam’ is a kind of sweet potato.

This purple sweet potato is a nutritious tuber that has some advantages over regular sweet potatoes. For one thing, its brilliant purple color is due to the abundant supply of anthocyanins in the flesh.

The traditional long-lived Okinawans consumed most of their calories from purple sweet potatoes (51).

Here is the nutritional profile of a cooked 171-gram purple sweet potato (52):

• Calories: 251 kcal
• Carbohydrate: 61.0 g
• Fiber: 6.0
• Fat: 0 g
• Protein: 1.0 g

Learn more: A Nutritional Guide To Purple Sweet Potatoes.

44. Radicchio

Radicchio is a kind of chicory plant.

It originates in Italy and, for this reason, often goes by the name of ‘Italian chicory’.

This vegetable has a deep red to purple color, and it looks a little like the leaves of red cabbage.

Despite its color, radicchio is often classed as a “leafy green”.

Similar to other leafy vegetables, radicchio is very rich in vitamin K. Here are its nutritional properties per 40-gram cup, raw weight (53):

• Calories: 9 kcal
• Carbohydrate: 1.79 g
• Fiber: 0.36 g
• Sugar: 0.24 g
• Fat: 0.1 g
• Protein: 0.57 g

45. Radish

Radish is a small edible root vegetable with a red to pink color.

Radishes are popular throughout the world, and they are commonly eaten as a raw salad vegetable.

This root vegetable has a very bold taste too; crunchy, peppery and slightly spicy.

Radishes are very low in calories; per 58-gram half-cup of radish slices, they supply the following nutritional values (54):

• Calories: 9 kcal
• Carbohydrate: 1.97 g
• Fiber: 0.93 g
• Sugar: 1.08 g
• Fat: 0.06 g
• Protein: 0.39 g

46. Rutabaga

Despite being known throughout Europe and in some Commonwealth nations as ‘Swede’, this vegetable has the name of ‘rutabaga’ in the United States.

The origin of the name ‘Swede’ is because the vegetable originally came from Sweden, where cultivation has occured for centuries (55).

Rutabaga is a hybrid of cabbage and turnips.

We can eat this root vegetable in a variety of ways, from roasting, boiling and mashing to making it into chips.

A 240-gram cup of cooked and mashed rutabaga provides high levels of vitamin C and the following nutritional profile (56):

• Calories: 72 kcal
• Carbohydrate: 16.4 g
• Fiber: 4.32 g
• Sugar: 9.48 g
• Fat: 0.43 g
• Protein: 2.23 g

47. Sauerkraut

Like kimchi, sauerkraut isn’t a real vegetable as such.

However, it is a fermented vegetable from Germany that is popular throughout the world.

Like all fermented foods, it contains a range of beneficial bacterias that can potentially confer health benefits.

The primary bacteria in sauerkraut is called lactobacillus, and a meta-analysis of 15 trials demonstrated that this probiotic may improve the lipid (cholesterol) profile (57).

A 30-gram serving of sauerkraut has the following nutritional values (58):

• Calories: 12 kcal
• Carbohydrate: 1.25 g
• Fiber: 0.84 g
• Sugar: 0.52 g
• Fat: 0.76 g
• Protein: 0.27 g

48. Seaweed

Seaweed is a family of sea vegetables that includes kelp, kombu, and wakame.

Further to its nutritional profile, seaweed contains a range of bioactive compounds, such as fucoxanthin and fucoidan.

These compounds are phytonutrients that are unique to sea vegetation, and a systematic review found that fuxocanthin may have potential benefits related to its anti-inflammatory properties (59).

Seaweed also contains a considerable amount of iodine.

Here is the nutrition profile of a 10-gram two-tablespoon serving of wakame seaweed (60):

• Calories: 4.5 kcal
• Carbohydrate: 0.91 g
• Fiber: 0.05 g
• Sugar: 0.07g
• Fat: 0.06 g
• Protein: 0.3 g

Learn more: A List of 14 Sea Vegetables To Try

49. Shallots

Shallots belong to the allium family of vegetables, and they are a type of onion.

They are also one of the most delicious culinary vegetables.

Although they may look like a regular onion, their taste is milder, more flavorful, and sweeter.

Due to their flavorful taste, shallots are a commonly used vegetable in fine dining establishments.

Due to their milder taste, it’s also more common for them to be eaten raw.

Nutritionally, raw shallots provide the following values per 3.5-ounce (100-gram) serving (61):

• Calories: 72 kcal
• Carbohydrate: 16.8 g
• Fiber: 3.2 g
• Sugars: 7.87 g
• Fat: 0.1 g
• Protein: 2.5 g

Learn more about shallots: What Are Shallots? Characteristis & Nutritional Benefits

50. Spaghetti Squash

The only thing spaghetti squash has in common with spaghetti is the fact that it can look similar due to its stringy texture once cooked.

Spaghetti squash belongs to the pumpkin and squash family, and it is botanically a fruit, but we use it as a vegetable in cooking.

Spaghetti squash is very adaptable, and we can bake, boil, roast or mash it, or even use it as ‘vegetable spaghetti’.

Here is the nutritional profile for a 155-gram cup of cooked spaghetti squash (62):

• Calories: 31 kcal
• Carbohydrate: 10.0 g
• Fiber: 2.17 g
• Sugars: 3.92 g
• Fat: 0.40 g
• Protein: 0.6 g

51. Spinach

Spinach ismost nutrient-rich vegetables on this list.

It is a leafy green that is native to Asia, and it is incredibly high in folate as well as vitamins A, C, and K.

A 180-gram cup serving of cooked spinach provides (63):

• Calories: 41 kcal
• Carbohydrate: 6.75 g
• Fiber: 4.32 g
• Sugar: 0.77 g
• Fat: 0.47 g
• Protein: 5.35 g

Learn more: 9 Health Benefits of Spinach (and Full Nutrition Facts)

52. Sweet Potatoes

Their purple relative from Japan may look more exciting, but regular sweet potatoes are one of the most popular veggies. They also offer a lot of nutritional value.

Sweet potatoes have a soft and slightly sweet taste, especially when caramelized.

You can do a lot of things with this tuber, and sweet potatoes taste great baked on their own or in soups, stews, and other dishes.

Their standout micronutrient is provitamin A carotenoids. A medium 116-gram sweet potato baked in its skin has the following nutritional values (64):

• Calories: 103 kcal
• Carbohydrate: 23.6 g
• Fiber: 3.76 g
• Sugar: 7.39 g
• Fat: 0.17 g
• Protein: 2.29 g

Learn more: Sweet Potatoes 101: Nutrition Facts and Health Benefits

Interestingly, the leaves of sweet potatoes are also edible, and they are a popular vegetable in some countries.

More information: 5 Benefits of Sweet Potato Leaves (and Nutrition Facts)

53. Swiss Chard

Swiss chard is a nutritious leafy green that is a frequent staple in the Mediterranean region.

Typically, chard is used in raw salads but sauteing it tastes great too and removes some of the bitter flavor notes.

Swiss chard’s edible leaves are green with a reddish tinge, and they contain a wealth of nutrients.

A 175-gram cup of cooked Swiss chard has the nutritional values below (65):

• Calories: 35 kcal
• Carbohydrate: 7.23 g
• Fiber: 3.68 g
• Sugar: 1.92 g
• Fat: 0.14 g
• Protein: 3.29 g

54. Tomatillo

The tomatillo belongs to the nightshade family of plants alongside tomatoes, eggplants and bell peppers.

With the alternate name of ‘Mexican husk tomato’, tomatillos are a staple in Mexican cuisine.

In terms of appearance, they a little similar to a large green tomato.

Tomatillos are the main ingredient in various central American sauces and green salsas.

Nutritionally, tomatillos are a good provider of vitamin C. Here are their basic nutritional values per medium 34-gram tomatillo (66):

• Calories: 11 kcal
• Carbohydrate: 1.99 g
• Fiber: 0.65 g
• Sugar: 1.34 g
• Fat: 0.35 g
• Protein: 0.33 g

55. Tomatoes

Tomatoes are juicy, sweet, and slightly sour fruit.

Yes, botanically speaking tomatoes are fruit.

However, when was the last time you saw a tomato in a fruit salad? While technically tomatoes are a fruit, we use them as a vegetable in cooking.

They’re also a crucial culinary ingredient and a key staple in world cuisine, from Italian to Indian food.

They’re also good for our health and contain the carotenoid lycopene, which has antioxidant properties and may provide a range of benefits (67).

Note: lycopene is more bioavailable in processed tomato products than whole tomatoes.

The basic nutritional profile of a medium 123-gram red tomato is as below (68):

• Calories: 22 kcal
• Carbohydrate: 4.78 g
• Fiber: 1.48 g
• Sugar: 3.24 g
• Fat: 0.25 g
• Protein: 1.08 g

Learn more: Tomatoes: Nutrition Facts, Benefits, and Research

56. Turnips

Turnips are a root vegetable that grows in temperate regions around the world.

They are often eaten on their own, either mashed, boiled or stewed. However, they work well in a range of dishes too, such as soups and stews.

The edible part of this root vegetable is a white bulb that provides a range of nutrients, including a high vitamin C content.

Here are the nutritional values for a 230-gram cup of mashed turnip (69):

• Calories: 51 kcal
• Carbohydrate: 11.6 g
• Fiber: 4.6 g
• Sugar: 6.88 g
• Fat: 0.18 g
• Protein: 1.63 g

57. Watercress

You might not guess so from looking at it, but watercress is one of the most nutritious vegetables out there, providing substantial levels of vitamins A, C, and K.

Watercress is native to Europe and Asia, and it grows in areas surrounding slow-moving water, such as lakes and ponds.

We can often find watercress in salads and soups, and the leaves add a lot of flavor.

This leafy vegetable has a kind of peppery taste, and it’s refreshing due to its high water content, which is 95% of its weight.

Despite being full of nutrients, a cup of raw watercress only contains 4 calories. Here are the nutritional values of a 34-gram cup (70):

• Calories: 4 kcal
• Carbohydrate: 0.44 g
• Fiber: 0.17 g
• Sugar: 0.07 g
• Fat: 0.03 g
• Protein: 0.78 g

58. Water Chestnut

Especially popular in Chinese cuisine, the water chestnut has grown in popularity around the world.

Despite the name including “nut”, water chestnuts are a type of aquatic vegetable.

While you can easily find canned water chestnuts, it can be more difficult to find them fresh. However, Chinese and Asian grocery stores are somewhere you may have luck in finding fresh water chestnuts for sale.

Water chestnuts are quite starchy, and therefore they’re higher in carbohydrate than most vegetables.

Here’s their nutritional profile per 140-gram can (71):

• Calories: 41 kcal
• Carbohydrate: 10.0 g
• Fiber: 2.94 g
• Sugar: 4.0 g
• Fat: 0 g
• Protein: 0.99 g

Learn more: A Nutritional Guide To Water Chestnuts

59. Zucchini

Here is another vegetable that has alternate names across the Atlantic.

Known by the original Italian word ‘zucchini’ in the US and Australia, this vegetable goes by the French name of ‘courgette’ in the UK, Ireland and New Zealand.

But whatever you call it, it still looks and tastes the same.

Zucchini can be enjoyed both raw or cooked, and you can even make vegetable noodles (dubbed “zoodles”) with it.

Zucchini has a fresh, soft and sweet flavor and texture, and it provides a good amount of vitamin C.

The basic nutritional profile for a 180-gram cup of cooked, sliced zucchini is as follows (72):

• Calories: 27 kcal
• Carbohydrate: 4.84 g
• Fiber: 1.8 g
• Sugar: 3.08 g
• Fat: 0.65 g
• Protein: 2.05 g

Final Thoughts

No matter which vegetable people prefer, all vegetables can help to improve the overall dietary pattern. Vegetables tend to offer high levels of essential nutrients for very few calories, and they can help to increase essential nutrient intake.

But there is no need to include any specific vegetable in the diet, and it is probably better to just focus on the ones that you enjoy the most.

To learn about some differences between raw and cooked vegetables, see this guide here.

Also, learn about the key nutritional differences between fresh and frozen produce.