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Fat Grams in Vegetables

Article by Diet Bites

Raw & Natural Vegetables, Very Minimal in Total Lipid Content

The following data is based on the raw state of the vegetable and a 1/2 cup serving unless otherwise noted.

Vegetables are extremely minimal in caloric content - as are most foods that are as close to their natural, earthy state as possible; refining and commercial processing can take the calories over the moon - along with the cow, the dish and yes, even the spoon on the meal plan.

Adding Foods With Vivid Bright Colors to Your Diet Plan Also Adds Nutrition

Choose wisely - and go gaga for the colors.

Add orange and yellow vegetables - and leafy greens to your meal plate each and every day.

Orange choices equal pumpkin, carrots and sweet potato for starters and yellow equals corn on and off the cob, yellow squash and yellow bell peppers.

Leafy greens include lettuce, baby spinach, turnip greens - and the rest of the healthy green family.

Sources of Vitamin A (carotenoids)

Bright orange vegetables like carrots, sweet potatoes, and pumpkin

Tomatoes and tomato products, red sweet pepper

Leafy greens such as spinach, collards, turnip greens, kale, beet and mustard greens, green leaf lettuce, and romaine

Orange fruits like mango, cantaloupe, apricots, and red or pink grapefruit

Sources of Vitamin C

Citrus fruits and juices, kiwi fruit, strawberries, guava, papaya, and cantaloupe

Broccoli, peppers, tomatoes, cabbage (especially Chinese cabbage), brussels sprouts, and potatoes

Leafy greens such as romaine, turnip greens, and spinach

Sources of Folate

Cooked dry beans and peas

Oranges and orange juice

Deep green leaves like spinach and mustard greens

Sources of Potassium

Baked white or sweet potatoes, cooked greens (such as spinach), winter (orange) squash

Bananas, plantains, many dried fruits, oranges and orange juice, cantaloupe, and honeydew melons

Cooked dry beans

Soybeans (green and mature)

Tomato products (sauce, paste, puree)

Beet greens

Total Fat Grams in Vegetables

Type

Fat g

Type

Fat g

Artichoke Hearts, boiled

trace

Peppers

0.1

Asparagus, steamed

0.3

Potato, 1 small

0.2

Beets, pickled or canned

trace

Pumpkin, canned

0.3

Broccoli, boiled

0.3

Radish

trace

Brussels Sprouts, boiled

0.4

Rhubarb, 1 cup raw

0.2

Cabbage, boiled

0.2

Rutabagas

0.2

Carrots, one

0.1

Scallions

trace

Cauliflower, three florets

0.1

Shallots, 1 Tbsp raw

trace

Celery

0.1

Spinach

0.2

Chives

trace

Squash, acorn

0.1

Corn, 1 ear

1.0

Squash, butternut

0.1

Cucumber

0.2

Squash, yellow

0.3

Eggplant

0.1

Squash (Hubbard)

0.6

Endive

0.1

Squash (Spaghetti)

trace

Garlic, 1 clove raw

trace

Squash (Zucchini)

trace

Leeks, boiled

0.1

Sweet Potato, 4 oz

trace

Lettuce - Iceberg, 1 cup

0.3

Swiss Chard

0.1

Mushrooms

0.4

Tomato, four oz

0.4

Okra

0.1

Turnips, boiled

0.1

Onions

0.1

Water Chestnuts

trace

Parsley

0.1

Watercress

trace

Parsnips

0.2

Yams

0.1

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