56 Different Types of Vegetables (and Their Nutrition Profiles)

Last Updated on October 9th, 2018

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Vegetables are healthy and nutritious foods.

This article provides a list of 56 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 lesser known) vegetables.

For each vegetable, you can see the nutrition profile per

100g unless otherwise stated.

This includes the carbohydrate, fat, and protein content, and

the most significant vitamins and minerals.

Types of Vegetables

Artichoke Arugula Asparagus Bell Peppers

Beet Greens Beets Bok Choy Broccoli
Broccoli Rabe Brussels Sprouts Butternut Squash Cabbage (Green)
Cabbage Carrots Cauliflower Celery
Chives Collard Greens Crookneck Squash Daikon Radish
Dandelion Greens Eggplant  Endive Garlic

Green Onion Jicama Kale Kimchi

Kohlrabi Leeks Lettuce Mushrooms
Mustard Greens Okra Onions (Red) Onions (Yellow)
Parsnips Potatoes Pumpkin Purple Sweet Potato
Radicchio Radish Swede (Rutabaga) Sauerkraut
Seaweed Shallots Spaghetti Squash Spinach
Sweet Potatoes Swiss Chard Tomatillo Tomatoes
Turnips Watercress Water Chestnut Zucchini
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 offer a decent mix of vitamins and

minerals per 100g (1);

 Calories: 47 kcal

 Carbohydrate: 10.5 g

 Fiber: 5.4 g

 Sugar: 1.0 g

 Fat: 0.2 g

 Protein: 3.3 g

 Vitamin C: 20% RDA

 Vitamin K1: 18% RDA

 Folate: 17% RDA

 Magnesium: 15% RDA
  Manganese: 13% RDA

Key Point: Artichokes are a good source of fiber and they are

reasonably high in vitamin C.

2. Arugula

Arugula leaves are otherwise known as ‘rocket’, and they are

particularly popular in the Mediterranean and Middle-East.

In fact, arugula is one of the tastiest foods on this vegetable

list, and it adds a complex flavor to any dish.

These leaves are relatively nutrient-dense too, and their

nutritional profile looks like the following (2);

 Calories: 25 kcal

 Carbohydrate: 3.7 g

 Fiber: 1.6 g

 Sugar: 2.1 g

 Fat: 0.7 g
  Protein: 2.6 g

 Vitamin K1: 136% RDA

 Vitamin A: 47% RDA

 Vitamin C: 25% RDA

 Folate: 24% RDA

 Calcium: 16% RDA

Key Point: Arugula leaves supply a decent source of vitamin A and

K1, and they are very low in calories and carbohydrate.

3. Asparagus

Out of all the different vegetables in the world, asparagus has

a good argument for being the tastiest.

After all, it’s often the one which steakhouses serve alongside
the main attraction.

As well as being one of the tastiest vegetables, it provides a

good source of nutrition too (3);

 Calories: 20 kcal
  Carbohydrate: 4.0 g

 Fiber: 2.1 g

 Sugar: 1.9 g

 Fat: 0.1 g

 Protein: 2.2 g

 Vitamin K1: 52% RDA

 Vitamin A: 15% RDA

 Folate: 13% RDA

 Iron: 12% RDA

 Vitamin B1: 10% RDA

Key Point: Asparagus is a nutritious (and very delicious)

vegetable.

4. Bell Peppers

Bell peppers come in all shapes and sizes, but they all grow
from the same plant.

The difference between green, yellow, orange and red varieties

is merely the state of ripeness. Red bell peppers are the ripest
and sweetest, while green peppers are the freshest and slightly
bitter.

Technically bell peppers are a fruit, but since most people use

them as a vegetable, they make this list.

Nutritionally, each color pepper has a very slight difference,

but they are fairly similar.

Here is the nutrition profile for a yellow bell pepper (4);

 Calories: 27 kcal

 Carbohydrate: 6.3 g
  Fiber: 0.9 g

 Sugar: ~ g

 Fat: 0.2 g

 Protein: 1.0 g

 Vitamin C: 306% RDA

 Vitamin B6: 8% RDA

 Folate: 6% RDA

 Potassium: 6% RDA

 Manganese: 6% RDA

Key Point: Bell peppers provide a significant amount of vitamin

C.

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 concerning nutrient density (5);

 Calories: 22 kcal

 Carbohydrate: 4.3 g

 Fiber: 3.7 g

 Sugar: 0.5 g

 Fat: 0.1 g

 Protein: 2.2 g

 Vitamin K1: 500% RDA

 Vitamin A: 127% RDA

 Vitamin C: 50% RDA

 Potassium: 22% RDA

 Manganese: 20% RDA

See this guide to leafy greens for an in-depth look at the

nutritional benefits of leafy vegetables.

Key Point: Beet greens provide very large amounts of vitamins A,

C and K1. Additionally, their carbohydrate content is almost all
fiber.

6. Beets / Beetroot

Depending where you are from, beets (or beetroot) goes by

different names.

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

Consuming beets leads to a large intake of nitrate, which has

many purported health benefits. Most notably, nitrate helps to
lower blood pressure (6).
This vegetable also has a reasonably decent mix of
micronutrients (7);

See here for a full guide to beets.

 Calories: 43 kcal

 Carbohydrate: 9.6 g

 Fiber: 2.8 g

 Sugar: 6.8 g

 Fat: 0.2 g

 Protein: 1.6 g

 Folate: 27% RDA

 Manganese: 16% RDA

 Potassium: 9% RDA

 Vitamin C: 8% RDA

 Magnesium: 6% RDA

Key Point: The biggest benefit of beets is likely their high

nitrate content.

7. Bok Choy
Some people call it ‘Chinese cabbage’, but the proper
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 nutrients too (8);

 Calories: 13 kcal

 Carbohydrate: 2.2 g

 Fiber: 1.0 g

 Sugar: 1.2 g

 Fat: 0.2 g

 Protein: 1.5 g

 Vitamin A: 89% RDA

 Vitamin C: 75% RDA

 Vitamin K: 57% RDA

  Folate: 16% RDA

 Calcium: 11% RDA

Key Point: Bok choy provides a significant amount of nutrients

for very little calories.

8. Broccoli

Broccoli is another nutritious cruciferous vegetable, and

numerous studies show it can lower the risk of various cancers
(9, 10).

Interestingly, wild broccoli doesn’t exist, and the vegetable

was “made” by man through selectively breeding cabbage plants.

Man-made or not, it has an impressive range of nutrients (11);

 Calories: 34 kcal

 Carbohydrate: 6.6 g

 Fiber: 2.6 g

 Sugar: 1.7 g

 Fat: 0.4 g

 Protein: 2.8 g

 Vitamin C: 149% RDA

 Vitamin K1: 127% RDA

 Folate: 16% RDA

 Vitamin A: 12% RDA

 Manganese: 13% RDA

Key Point: Broccoli is a nutrient-dense vegetable that contains a

particularly large amount of vitamin C.

9. Broccoli Rabe (Rapini)

A lesser-known vegetable is broccoli rabe (also called
‘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.

Nutritionally speaking, broccoli rabe has a lot to offer (12);

 Calories: 22 kcal

 Carbohydrate: 3.1 g

 Fiber: 2.7 g

 Sugar: 0.4 g

 Fat: 0.5 g

 Protein: 3.2 g

 Vitamin K1: 280% RDA

  Vitamin A: 52% RDA

 Vitamin C: 34% RDA

 Folate: 21% RDA

 Manganese: 20% RDA

Key Point: Broccoli rabe is even more nutritionally dense than

broccoli.

10. Brussels Sprouts

Brussels sprouts are one of the more interesting looking plant

foods. 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.

They taste particularly good with a roast dinner or mixed with

bacon.

A look at their nutritional values show they’re a good choice

of vegetable too (13);

 Calories: 43 kcal

 Carbohydrate: 9 g

 Fiber: 3.8 g

 Sugar: 2.2 g

 Fat: 0.2 g

 Protein: 3.4 g

 Vitamin K1: 221% RDA

 Vitamin C: 142% RDA

 Manganese: 117% RDA

 Folate: 15% RDA
  Vitamin A: 15% RDA

Key Point: Brussels sprouts are one of the most beneficial

vegetables, and they’re full of nutrients too.

11. Butternut Squash

Butternut squash is the second on this vegetable list that

is technically a fruit. However, similar to bell peppers,
everyone uses it as 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 (14);

 Calories: 40 kcal

 Carbohydrate: 10 g

 Fiber: ~ g
  Sugar: 2.0 g

 Fat: 0.1 g

 Protein: 0.9 g

 Vitamin A: 223% RDA

 Vitamin C: 25% RDA

 Manganese: 9% RDA

 Potassium: 8% RDA

 Magnesium: 7% RDA

Key Point: A tasty vegetable high in vitamin A, butternut squash

is similar to pumpkin in both taste and appearance.

12. Cabbage (Green)

Cabbage is a large-headed green vegetable that has close

botanical links to broccoli, cauliflower, and brussels sprouts.
Cabbage belongs to the cruciferous category of vegetables and
like others, it has links to similar anti-cancer health
benefits.

Nutritionally, they offer (15);

 Calories: 25 kcal

 Carbohydrate: 5.8 g

 Fiber: 2.5 g

 Sugar: 3.2 g

 Fat: 0.1 g

 Protein: 1.3 g

 Vitamin K1: 95% RDA

 Vitamin C: 61% RDA

 Folate: 11% RDA

 Manganese: 8% RDA

 Vitamin B6: 6% RDA

Key Point: Cabbage provides a decent source of vitamins C and K1,

and it may potentially lower cancer risk.

13. 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.

However, their nutrient profile is slightly different, and red

cabbage offers more in the way of vitamins and minerals (16);

 Calories: 31 kcal

 Carbohydrate: 7.4 g
  Fiber: 2.1 g

 Sugar: 3.8 g

 Fat: 0.2 g

 Protein: 1.4 g

 Vitamin C: 95% RDA

 Vitamin K1: 48% RDA

 Vitamin A: 22% RDA

 Manganese: 12% RDA

 Vitamin B6: 10% RDA

Key Point: Red cabbage is similar to the green variety but with

the addition of some extra micronutrients.

14. Carrots

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

See here for a full guide to root vegetables.

However, it is possible to find rarer cultivars of the vegetable

that are red, yellow and even black.

Carrots grow underground, and they are mainly known for their
high vitamin A (in the form of beta-carotene) content.

That said, it’s essential to eat them with a source of fat if

you want to absorb this (fat-soluble) vitamin.

For instance, we can only digest 3% of the vitamin in raw

carrots. This figure rises to 39% in carrots cooked with fat
(17).

Here are the nutrition values in full (18);

 Calories: 41 kcal

 Carbohydrate: 9.6 g

 Fiber: 2.8 g

 Sugar: 4.7 g

 Fat: 0.2 g

 Protein: 0.9 g

 Vitamin A: 334% RDA

 Vitamin K1: 16% RDA

 Vitamin C: 10% RDA

 Potassium: 9% RDA

 Vitamin B6: 7% RDA

Key Point: Carrots are a root vegetable that supply a decent

source of beta-carotenoids.

15. Cauliflower
Right now, 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.

In my opinion, though, cauliflower cheese will always be the
best.

On the positive side, this vegetable is reasonably nutritious

too; the macro and micronutrient composition looks like this
(19);

 Calories: 25 kcal

 Carbohydrate: 5.3 g

 Fiber: 2.5 g

 Sugar: 2.4 g

 Fat: 0.1 g

 Protein: 2.0 g

 Vitamin C: 77% RDA

 Vitamin K1: 20% RDA

 Folate: 14% RDA

 Vitamin B6: 11% RDA

 Potassium: 9% RDA

Key Point: Cauliflower comes in all shapes and sizes, and it’s a

tasty and nutritious veggie.

16. Celery
Usually eaten in its raw state, celery is a popular salad
vegetable with high water content.

Notably, quite a lot of research shows that celery may have some
interesting health properties too.

According to one systematic review, the vegetable can have a

positive impact on fertility (20).

Celery offers the following vitamins and minerals (21);

 Calories: 16 kcal

 Carbohydrate: 11.7 g

 Fiber: 1.6 g

 Sugar: 1.8 g

 Fat: 0.2 g

 Protein: 0.7 g

 Vitamin K1: 37% RDA

 Vitamin A: 9% RDA

  Folate: 9% RDA

 Potassium: 7% RDA

 Manganese: 5% RDA

Key Point: Celery is a refreshing salad vegetable.

17. Chives

Chives provide 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.

Slightly similar to regular chives, garlic chives (or ‘Chinese

chives’) are another variety of this vegetable. However, these
are used more like a standard vegetable than like a herb.

Chives are very nutrient-dense, and they supply (22);

 Calories: 30 kcal

 Carbohydrate: 15.9 g

 Fiber: 2.5 g

 Sugar: 1.9 g

 Fat: 0.7 g

 Protein: 3.3 g

 Vitamin K1: 266% RDA

 Vitamin C: 97% RDA

 Vitamin A: 87% RDA

 Folate: 26% RDA

 Manganese: 19% RDA
Key Point: Packed with vitamins and minerals, chives are a decent
source of nutrition and a great flavoring herb.

18. Collard Greens

As their name may suggest, collard greens are a leafy green

vegetable.

This vegetable is popular throughout the world, and it is

usually served either boiled, steamed, or in stews.

Collard greens have a slightly bitter flavor, and they provide a

wide range of nutrients.

In fact, they are among the most nutrient-dense options on this

list of vegetables (23);
  Calories: 30 kcal

 Carbohydrate: 5.7 g

 Fiber: 3.6 g

 Sugar: 0.5 g

 Fat: 0.4 g

 Protein: 2.5 g

 Vitamin K1: 638% RDA

 Vitamin A: 133% RDA

 Vitamin C: 59% RDA

 Folate: 41% RDA

 Manganese: 14% RDA

Key Point: Collard greens are among the most nutritious of all

vegetables.

19. Crookneck Squash

Some types of veggies 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.

Nutrient-wise, they supply (24);

 Calories: 25 kcal

 Carbohydrate: 5.5 g

 Fiber: 1.4 g

 Sugar: 2.3 g
  Fat: 0.2 g

 Protein: 1.3 g

 Manganese: 13% RDA

 Vitamin C: 11% RDA

 Potassium: 7% RDA

 Magnesium: 7% RDA

 Vitamin K1: 7% RDA

Key Point: Crookneck squash is low in calories and

macronutrients, and it isn’t a significant source of any
vitamin or mineral.

20. Daikon Radish

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

Daikon radish has numerous culinary uses, and many different

pickles, salads, soups and stews are made with it.

It is very low in calories, yet supplies a reasonable range of

nutrients (25);

 Calories: 18 kcal

 Carbohydrate: 4.1 g

 Fiber: 1.6 g

 Sugar: 2.5 g

 Fat: 0.1 g
  Protein: 0.6 g

 Vitamin C: 37% RDA

 Folate: 17% RDA

 Copper: 6% RDA

 Potassium: 6% RDA

 Magnesium: 4% RDA

Key Point: Daikon radish is a tasty and very crunchy vegetable

usually eaten raw.

21. 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.

Dandelion greens are high in calcium, and they provide a rare

source of vitamin E too. The overall nutrient profile looks like
this (26);

 Calories: 45 kcal

 Carbohydrate: 9.2 g

 Fiber: 3.5 g

 Sugar: 0.7 g

 Fat: 0.7 g

 Protein: 2.7 g

 Vitamin K1: 973% RDA

 Vitamin A: 203% RDA

 Vitamin C: 58% RDA

  Calcium: 19% RDA

 Vitamin E: 17% RDA

Key Point: Dandelion greens contain an impressive range of

nutrients. In particular, it is a good plant source of vitamin E
and calcium.

22. 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.

It seems that with eggplant, people either love it or hate it –

and the way of cooking probably has a lot to do with it.

Boiled eggplant? Not so tasty.

On the other hand, roasted eggplant cooked with some fat tastes
delicious.
Eggplants offer the following nutrients (27);

 Calories: 24 kcal

 Carbohydrate: 5.7 g

 Fiber: 3.4 g

 Sugar: 2.4 g

 Fat: 0.2 g

 Protein: 1.0 g

 Manganese: 13% RDA

 Potassium: 7% RDA

 Folate: 5% RDA

 Vitamin C: 4% RDA

 Copper: 4% RDA

Key Point: Eggplants are a nightshade vegetable and they’re very

low in energy density.

23. Endive

Endive, otherwise known as chicory, 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 tastes much better grilled (28);

 Calories: 17 kcal

 Carbohydrate: 3.4 g

 Fiber: 3.1 g

 Sugar: 0.3 g
  Fat: 0.2 g

 Protein: 1.3 g

 Vitamin K1: 289% RDA

 Vitamin A: 43% RDA

 Folate: 35% RDA

 Manganese: 21% RDA

 Vitamin C: 11% RDA

Key Point: Endive provides a particularly high source of vitamin

K1 and beta-carotene.

24. 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 as a herb for flavoring.

Garlic has a lot of research behind it, and studies indicate

that it may help with lowering blood pressure (29).

Nutritionally, it offers (30);

 Calories: 149 kcal

 Carbohydrate: 33.1 g

 Fiber: 2.1 g

 Sugar: 1.0 g

 Fat: 0.5 g

 Protein: 6.4 g

 Manganese: 84% RDA

 Vitamin B6: 62% RDA

 Vitamin C: 52% RDA

 Selenium: 20% RDA

 Calcium: 18% RDA

Key Point: Garlic is delicious, and very rich in nutrients and

other beneficial compounds. It’s a great addition to a healthy
diet.

25. Green Onion (Spring Onion)

Green (or spring) onions are a vegetable closely related to

others in the Allium family, such as garlic, chives, and onions.

They have a similar (but milder and sweeter) taste to regular

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

Also, this vegetable is relatively dense in vitamins – notably

vitamins A, C, and K (31);

 Calories: 25 kcal

 Carbohydrate: 5.6 g

 Fiber: 3.5 g

 Sugar: 2.1 g

 Fat: 0.1 g

 Protein: 1.8 g

 Vitamin K1: 209% RDA

 Vitamin A: 80% RDA

 Vitamin C: 76% RDA

 Iron: 11% RDA

 Vitamin B2: 8% RDA

Key Point: Green onions are a nutrient-dense way to add lots of

flavor to a dish.

26. Jicama (Mexican Yam Bean)

Jicama is a kind of bulb/root vegetable that is native to
Mexico.

On the outside, it looks a little bit like an onion, with a

yellow exterior and a white inner.

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

This root vegetable has a high water content, and it’s also
high in fiber, and vitamin C (32);

 Calories: 38 kcal

 Carbohydrate: 5.6 g

 Fiber: 4.9 g

 Sugar: 1.8 g

 Fat: 0.1 g

 Protein: 0.7 g

 Vitamin C: 34% RDA

  Potassium: 4% RDA

 Magnesium: 3% RDA

 Manganese: 3% RDA

Key Point: Jicama is a Mexican root vegetable that provides a

good source of vitamin C.

27. Kale

Kale is a member of the cruciferous family of vegetables, and it

shares some similarities to cabbage and broccoli.

Personally, I’m not a huge fan of kale’s bitter taste.

However, it has rapidly grown in popularity over the past
several years as people find out about its health properties.

In terms of nutrients, kale has a shout for being one of the

healthiest vegetables out there.

Kale provides an enormous amount of vitamin K1, beta-carotene,

and vitamin C (33);
  Calories: 50 kcal

 Carbohydrate: 10 g

 Fiber: 2.0 g

 Sugar: ~ g

 Fat: 0.7 g

 Protein: 3.3 g

 Vitamin K1: 1021% RDA

 Vitamin A: 308% RDA

 Vitamin C: 200% RDA

 Manganese: 39% RD

 Calcium: 14% RDA

Key Point: Kale is one of the most nutritious vegetables in the

world.

28. 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 so

different to regular cabbage.

In addition to the nutrients present in cabbage, garlic, and

ginger, kimchi provides a host of probiotic bacteria.

Also, due to the fermentation process, the nutrients in all the

vegetables are easier to digest and absorb (34).

Nutritionally, a typical kimchi provides the following

carbohydrate, fat and protein content (35);

 Calories: 15 kcal

 Carbohydrate: 2.4 g

 Fat: 0.5 g
  Protein: 1.1 g

Key Point: Kimchi provides a mix of vegetables and spices

alongside probiotic bacteria.

29. Kohlrabi

Kohlrabi is an interesting looking vegetable; it looks something

like a turnip with long large green leaves.

It is a biennial type of vegetable, which makes it a flowering

plant with a two-year lifecycle.

For example, this means the vegetable will only bloom after two
years.

Kohlrabi is primarily a good source of vitamin C (36);

 Calories: 27 kcal

 Carbohydrate: 6.2 g

 Fiber: 3.6 g

 Sugar: 2.6 g

 Fat: 0.1 g

 Protein: 1.7 g

 Vitamin C: 103% RDA

 Potassium: 10% RDA

 Vitamin B6: 8% RDA

 Manganese: 7% RD

 Copper: 14% RDA

Key Point: Kohlrabi is a low-calorie vegetable and it is very

rich in vitamin C.

30. Leeks
Leeks are a tasty vegetable that add a lot of flavor when used
in cooking.

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.

Concerning their nutritional value, leeks provide a varied mix

of vitamins and minerals (37);

 Calories: 61 kcal

 Carbohydrate: 14.2 g

 Fiber: 1.8 g

 Sugar: 3.9g

 Fat: 0.3 g

 Protein: 1.5 g

 Vitamin K1: 59% RDA

  Vitamin A: 33% RDA

 Manganese: 24% RDA

 Vitamin C: 20% RDA

 Folate: 16% RDA

Key Point: Leeks are a delicious flavor-enhancer in various

dishes, and they taste great on their own too.

31. Lettuce

Lettuce is one of the most popular varieties of vegetables.

You can find it pretty much everywhere too; burgers, sandwiches,

salads, or just decorating the sides of a plate.

Lettuce has an extremely high water content, which makes it

quite crisp and refreshing.

Nutritionally it’s not so bad either; lettuce provides a lot of

nutrients for minimal energy (38);

 Calories: 151 kcal

 Carbohydrate: 2.8 g

 Fiber: 1.3 g

 Sugar: 0.8g

 Fat: 0.2 g

 Protein: 1.4 g

 Vitamin K1: 141% RDA

 Vitamin A: 148% RDA

 Vitamin C: 30% RDA

 Manganese: 130% RDA

 Folate: 10% RDA
Key Point: Lettuce is a common accompaniment to many foods, and
it is relatively rich in nutrients.

32.  Mushrooms

Among this list of vegetables, mushrooms stand alone.

Why?

Because they are not technically a vegetable, a fruit, or any

other kind of plant. They belong to a class of their own.

However, since we commonly use mushrooms in the same way as

vegetables, here they are.

Mushrooms contain a vast range of phytonutrients, some of which

are unique. Additionally, numerous studies show they have anti-
inflammatory and anti-microbial properties (39).

As shown below, mushrooms contain some vitamins and minerals too

(40);

See here for an in-depth guide to all edible mushrooms.

  Calories: 27 kcal

 Carbohydrate: 16.1 g

 Fiber: 0.6 g

 Sugar: 1.7g

 Fat: 0.1 g

 Protein: 2.5 g

 Selenium: 37% RDA

 Vitamin B2: 29% RDA

 Copper: 25% RDA

 Vitamin B3: 19% RDA

 Vitamin B5: 15% RDA

Key Point: Although not technically a vegetable, mushrooms are a

nutritionally dense fungus that provide a range of health
benefits.

33. 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 (or juiced).

However, like many vegetables, they taste much better after

cooking; sauteed mustard greens in garlic butter is a delicious
side to meat/fish.

Similar to other leafy green vegetables, mustard greens are

packed with nutrients (41);

 Calories: 26 kcal
  Carbohydrate: 4.9 g

 Fiber: 3.3 g

 Sugar: 1.6g

 Fat: 0.2 g

 Protein: 2.7 g

 Vitamin K1: 622% RDA

 Vitamin A: 210% RDA

 Vitamin C: 117% RDA

 Folate: 47% RDA

 Manganese: 24% RDA

Key Point: Mustard greens are a versatile leafy green vegetable

with an impressive nutrient profile.

34. Okra

Okra is an unusual looking vegetable, and it is otherwise known

as ‘ladies’ fingers’.
The vegetable has green stems that contain edible seeds, and
both the outer and inner of the vegetable are eaten.

Okra can be served raw, cooked, and we can sometimes find it in

salads.

It has a notably slimy texture.

Here are the nutritional properties of okra (42);

 Calories: 31 kcal

 Carbohydrate: 7.0 g

 Fiber: 3.2 g

 Sugar: 1.2g

 Fat: 0.2 g

 Protein: 2.0 g

 Vitamin K1: 66% RDA

 Manganese: 50% RDA

 Vitamin C: 35% RDA

 Folate: 22% RDA

 Magnesium: 14% RDA

Key Point: Okra has an interesting appearance and texture, and it

has a nice nutrition profile too.

35. 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.

Similar to other dark red/blue plant foods, red onions are rich
in a health-protective polyphenol called anthocyanins (43).
Red onions provide (44);

 Calories: 43 kcal

 Carbohydrate: 9.0 g

 Fiber: 2.0 g

 Sugar: 4.0g

 Fat: 0 g

 Protein: 1.0 g

Key Point: Red onions are a milder and slightly sweeter onion

with the added advantage of anthocyanins.

36. 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.
Grilled onions taste delicious, especially in combination with
garlic and some steak.

However, most people use onions for flavoring, and adding

chopped onions to a dish always boosts the taste.

The main nutrient that onions provide is vitamin C (45);

 Calories: 40 kcal

 Carbohydrate: 9.3 g

 Fiber: 1.7 g

 Sugar: 4.2g

 Fat: 0.1 g

 Protein: 1.1 g

 Vitamin C: 12% RDA

 Vitamin B6: 6% RDA

 Manganese: 6% RDA

 Folate: 5% RDA

 Potassium: 4% RDA

Key Point: Onions are one of the most common vegetables and they
are a great taste-enhancer.

37. Parsnips

My favorite vegetable as a child was always parsnips.

They may look like a white carrot, but they 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, soups,
Parsnips have a soft texture with a nutty/sweet flavor, and
roasting them in the oven tastes particularly good,

Nutritionally, they are a good source of several nutrients (46);

 Calories: 75 kcal

 Carbohydrate: 18.0 g

 Fiber: 4.9 g

 Sugar: 4.8g

 Fat: 0.3 g

 Protein: 1.2 g

 Vitamin C: 28% RDA

 Manganese: 28% RDA

 Vitamin K1: 28% RDA

 Potassium: 11% RDA

 Magnesium: 7% RDA

Key Point: Parsnips aren’t the healthiest vegetable around.

However, they have a claim for being the most delicious.

38. Potatoes
While a traditional staple food in the East is rice, potatoes
fill that bracket for much of the West.

Potatoes are one of the higher carbohydrate sources 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.

Nutritionally, they provide a good source of potassium and

vitamin C (47);

 Calories: 77 kcal

 Carbohydrate: 18.4 g

 Fiber: 2.2 g

 Sugar: 0.8g

 Fat: 0.1 g

 Protein: 2.0 g

 Vitamin C: 33% RDA

  Vitamin B6: 15% RDA

 Potassium: 12% RDA

 Manganese: 8% RDA

 Phosphorus: 6% RDA

Key Point: Potatoes are a traditional staple food. While not the

most nutrient-dense vegetable, they supply a reasonable amount
of vitamins and minerals.

39. 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 a vegetable, it isn’t a true

veggie. Due to its flesh and seeds, it is botanically a fruit.

Pumpkins are an excellent source of vitamin A (as beta-carotene)

(48);

 Calories: 26 kcal

 Carbohydrate: 6.5 g

 Fiber: 0.5 g

 Sugar: 1.4g

 Fat: 0.1 g

 Protein: 1.0 g

 Vitamin A: 148% RDA

 Vitamin C: 15% RDA

 Potassium: 10% RDA

 Copper: 6% RDA
  Manganese: 6% RDA

Key Point: Pumpkins are a delicious tasting squash and a great

source of beta-carotene.

40. Purple Sweet Potato (Okinawan Yam)

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, the brilliant purple color of this vegetable 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 too.

As carbohydrate sources go, they’re certainly a better choice

than the refined carbs in Western diets.

Purple sweet potatoes provide (49);

  Calories: 67 kcal

 Carbohydrate: 16.3 g

 Fat: 0.1 g

 Protein: 1.3 g

 Potassium: 12% RDA

 Manganese: 12% RDA

 Vitamin B6: 9% RDA

 Vitamin B1: 7% RDA

 Copper: 6% RDA

Key Point: The best point about purple sweet potatoes is their

high anthocyanin content.

41. 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”.

It belongs to the leaf category of vegetables alongside others

like spinach and swiss chard.

Similar to other leafy vegetables, radicchio is very rich in

vitamin K1 (50);

 Calories: 23 kcal

 Carbohydrate: 4.5 g

 Fiber: 0.9 g
  Sugar: 0.6g

 Fat: 0.3 g

 Protein: 1.4 g

 Vitamin K1: 319% RDA

 Copper: 17% RDA

 Folate: 15% RDA

 Vitamin C: 13% RDA

 Vitamin E: 11% RDA

Key Point: Radicchio (or ‘Italian chicory’) is a nutrient-dense

leafy vegetable.

42. 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 energy density, and they supply a

reasonable amount of vitamin C (51);

 Calories: 16 kcal

 Carbohydrate: 3.5 g

 Fiber: 1.6 g

 Sugar: 1.9g

 Fat: 0.1 g

 Protein: 0.7 g

 Vitamin C: 25% RDA

 Potassium: 7% RDA

 Folate: 6% RDA

 Vitamin B6: 4% RDA

 Copper: 3% RDA

Key Point: Radishes are a refreshing and reasonably nutritious

root vegetable.

43. Swede (Rutabaga)

Despite being known throughout the world as ‘Swede’, this

vegetable has the name of ‘rutabaga’ in the United States.

Not too surprisingly, Swedes originate from Sweden, where

cultivation has occured for centuries.

Swedes are not an original vegetable, and they are a hybrid of

cabbage and turnips.
We can eat this root vegetable in a variety of ways, from
roasting, boiling and mashing, or even making chips/crisps.

Swedes are relatively high in vitamin C (52);

 Calories: 36 kcal

 Carbohydrate: 8.1 g

 Fiber: 2.5 g

 Sugar: 5.6g

 Fat: 0.21 g

 Protein: 1.2 g

 Vitamin C: 42% RDA

 Potassium: 10% RDA

 Manganese: 9% RDA

 Magnesium: 6% RDA

 Phosphorus: 6% RDA

Key Point: Swede is a versatile root vegetable that provides a

good source of vitamin C.

44. 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 benefit health.

The primary bacteria in sauerkraut is called lactobacillus.

Research over 15 separate trials demonstrates that this

probiotic may improve the lipid (cholesterol) profile (53).

Saurkraut’s nutritional profile is similar to cabbage, but the

nutrients will be more bioavailable due to the fermentation
process.

Note: the nutrient amounts seem lower, as the nutrient database

lists 100g sauerkraut as “solids and liquid” (54);

 Calories: 22 kcal

 Carbohydrate: 4.3 g
  Fiber: 2.5 g

 Sugar: 1.8g

 Fat: 0.1 g

 Protein: 0.9 g

 Vitamin C: 24% RDA

 Vitamin K1: 16% RDA

 Manganese: 8% RDA

 Iron: 8% RDA

 Folate: 6% RDA

Key Point: Sauerkraut is a popular fermented vegetable that

combines the benefits of probiotics and nutrients.

45. Seaweed

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

and wakame.

Further to its nutritional profile, seaweed offers a range of

bioactive compoundssuch as fucoxanthin and fucoidan.

These compounds are phytonutrients that are unique to sea

vegetation, and studies show they have potent anti-inflammatory
effects (55).

Seaweed also contains a considerable amount of iodine.

Here is the nutrition profile of wakame seaweed (56);

 Calories: 45 kcal

 Carbohydrate: 9.1 g

 Fiber: 0.5 g

 Sugar: 0.7g
  Fat: 0.6 g

 Protein: 3.0 g

 Manganese: 70% RDA

 Folate: 49% RDA

 Magnesium: 27% RDA

 Calcium: 15% RDA

 Copper: 14% RDA

Key Point: Seaweed is a nutritious sea vegetable, and it is a

significant source of iodine.

46. Shallots

Shallots belong to the allium family of vegetables, and they are

a type of onion.

They are also one of the most delicious vegetables.

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

Additionally, shallots don’t possess the sharp/strong flavor of

regular onion, which makes them a favorite culinary choice.

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

Shallots contain a varied mix of vitamins and minerals too (55);

 Calories: 72 kcal

 Carbohydrate: 16.8 g

 Fat: 0.1 g

 Protein: 2.5 g

 Vitamin C: 24% RDA

 Vitamin B6: 17% RDA

 Manganese: 15% RDA

 Vitamin C: 13% RDA

 Potassium: 10% RDA

Key Point: Shallots are similar to onions, but with a deeper and

more enjoyable taste.

47. Spaghetti Squash

While spaghetti might be low in nutritional value, that isn’t

the case for spaghetti squash.

Spaghetti squash is (technically) another fruit, but we use it

as a vegetable in cooking.

This pseudo vegetable belongs to the pumpkin and squash family

of produce.

Spaghetti squash is very adaptable, and we can bake, boil, roast

or mash it, or even use it as ‘vegetable spaghetti’.
Here is the nutrition profile (57);

 Calories: 31 kcal

 Carbohydrate: 6.9 g

 Fat: 0.6 g

 Protein: 0.6 g

 Vitamin C: 6% RDA

 Manganese: 5% RDA

 Vitamin B6: 5% RDA

 Vitamin B5: 4% RDA

 Vitamin B3: 4% RDA

Key Point: Spaghetti squash is an adaptable, tasty vegetable. It

makes a good low-carb alternative for traditional spaghetti too.

48. Spinach
Spinach is among the most nutrient-dense of this list of
vegetables.

It is a leafy green that is native to Asia, and it is incredibly

high in vitamin A (as beta-carotene) and vitamins C and K1.

Spinach has an impressive nutrient profile too, and it provides

a decent amount of almost every micronutrient (58);

 Calories: 23 kcal

 Carbohydrate: 3.6 g

 Fiber: 2.2 g

 Sugar: 0.4g

 Fat: 0.4 g

 Protein: 2.9 g

 Vitamin K: 604% RDA

 Vitamin A: 188% RDA

 Folate: 49% RDA

 Vitamin C: 47% RDA

 Manganese: 45% RDA

Key Point: Spinach is high in nutrients and it’s one of the

healthiest vegetables in the world.

49. Sweet Potatoes

Their purple relative from Japan may be healthier, but regular

sweet potatoes are one of the most popular veggies.

They have a soft and slightly sweet taste, especially when

caramelized.

You can do a lot of things with this tuber, and sweet potatoes
work well on their own or in soups, stews, and other dishes.
Their standout nutrient is vitamin A/beta-carotene (59);

 Calories: 86 kcal

 Carbohydrate: 20.1 g

 Fiber: 3.0 g

 Sugar: 4.2g

 Fat: 0.1 g

 Protein: 1.6 g

 Vitamin A: 284% RDA

 Manganese: 13% RDA

 Potassium: 10% RDA

 Vitamin B6: 10% RDA

 Copper: 8% RDA

Key Point: Sweet potatoes are an adaptable tuber that provides a

large amount of beta-carotene.

50. 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

good too, and removes some of the bitter flavor.

Swiss chard’s edible leaves are green with a reddish tinge, and
they contain a wealth of nutrients (60);

 Calories: 19 kcal

 Carbohydrate: 3.7 g

 Fiber: 1.6 g

 Sugar: 1.1g

 Fat: 0.2 g

 Protein: 1.8 g

 Vitamin K1: 1038% RDA

 Vitamin A: 122% RDA

  Vitamin C: 50% RDA

 Magnesium: 20% RDA

 Manganese: 18% RDA

Key Point: Similar to other leafy greens, swiss chard is loaded

with nutrients – particularly vitamins A, C and K.

51. 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 as well as green salsas.

Nutritionally, tomatillos are a good provider of vitamin C (61);

 Calories: 32 kcal

 Carbohydrate: 5.8 g

 Fiber: 1.9 g

 Sugar: 3.9g

 Fat: 1.0 g

 Protein: 1.0 g

 Vitamin C: 20% RDA

 Vitamin K1: 13% RDA

 Vitamin B3: 9% RDA

 Potassium: 8% RDA
  Manganese: 8% RDA

Key Point: Tomatillos are a tangy Mexican staple that play a key

role in green salsa and other green sauces.

52. Tomatoes

Tomatoes are a juicy, sweet and slightly sour fruit.

Yes, fruit; botanically speaking tomatoes are a fruit.

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

They’re a crucial culinary ingredient too, and they’re a key

feature of world cuisine, from Italian to Indian food.

They’re good for our health too, and they contain the
polyphenol lycopene. Studies suggest this compound may have
anti-cancer and cardioprotective benefits (62).

Nutritionally speaking, tomatoes provide a good amount of beta-

carotene and vitamin C (63);

 Calories: 18 kcal

 Carbohydrate: 3.9 g

 Fiber: 1.2 g
  Sugar: 2.6g

 Fat: 0.2 g

 Protein: 0.9 g

 Vitamin C: 21% RDA

 Vitamin A: 17% RDA

 Vitamin K1: 10% RDA

 Potassium: 7% RDA

 Manganese: 6% RDA

Key Point: Tomatoes are a delicious food that plays a key role in

various dishes around the world.

53. Turnips

Turnips are a root vegetable that grows in temperate regions

around the world.

Turnips are often eaten on their own, either mashed, boiled or

stewed. However, they work well in a range of dishes too.

The edible part of this root vegetable is a white bulb that

provides a range of nutrients (64);

 Calories: 28 kcal

 Carbohydrate: 6.4 g

 Fiber: 1.8 g

 Sugar: 3.8g

 Fat: 0.1 g

 Protein: 0.9 g

 Vitamin C: 35% RDA

 Manganese: 7% RDA
  Potassium: 5% RDA

 Copper: 4% RDA

 Vitamin B6: 4% RDA

Key Point: Turnips are a traditionally popular root vegetable

that are high in vitamin C.

54. Watercress

You wouldn’t guess so from looking at it, but watercress is one

of the most nutritious vegetables out there.

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 (95%) water content.
Surprisingly, 100g of watercress provides only 11 calories, and
yet it’s still one of the most nutrient-rich vegetables (65);

 Calories: 11 kcal

 Carbohydrate: 1.3 g

 Fiber: 0.5 g

 Sugar: 0.2g

 Fat: 0.2 g

 Protein: 2.3 g

 Vitamin K: 312% RDA

 Vitamin C: 72% RDA

 Vitamin A: 64% RDA

 Calcium: 12% RDA

 Manganese: 12% RDA

Key Point: Watercress has an impressive nutrient density despite

being extremely low in calories.

55. Water Chestnut

 Calories: 97 kcal

 Carbohydrate: 23.9 g

 Fiber: 3.0 g

 Sugar: 4.8g

 Fat: 0.1 g

 Protein: 1.4 g

 Potassium: 17% RDA

 Manganese: 17% RDA
  Copper: 16% RDA

 Vitamin B6: 16% RDA

 Vitamin B2: 12% RDA

Despite the name including “nut”, water chestnuts are a type

of aquatic vegetable.

Especially popular in Chinese cuisine, the water chestnut has

grown in popularity around the world.

While you can easily find these in canned form, they don’t
taste anywhere near as flavorful as fresh water chestnuts.
However, the fresh ones should be available at your local
Chinese grocery store.

Water chestnuts are quite starchy, and therefore they’re higher

in carbohydrate than most vegetables.

Concerning their nutrient profile, they’re a good source of

potassium, copper, and Manganese (66);

Key Point: Water chestnuts are a starchy aquatic vegetable that

enjoys popularity in Chinese cuisine.

56. Zucchini (Courgette)

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 nutrition too (67);

 Calories: 16 kcal

 Carbohydrate: 3.3 g

 Fiber: 1.1 g

 Sugar: 1.7g

 Fat: 0.2 g

 Protein: 1.2 g
  Vitamin C: 28% RDA

 Vitamin B6: 11% RDA

 Manganese: 9% RDA

 Potassium: 7% RDA

 Folate: 7% RD

Key Point: Zucchini is a versatile vegetable that provides decent

nutrition for minimal calories.

Which Types of Vegetable Should You Eat?

There is no need to eat any specific vegetable.

However, leafy greens such as spinach, beet greens, and kale

tend to be the most nutrient-dense

Including these in your diet can help to ensure you hit your
essential vitamin and mineral requirements.

Aside from that, just eat the ones that you enjoy the most.

For me, my favorites are garlic, mushrooms, onions, spinach, and

tomatoes.