🥦 Vegetable Nutrition Calculator
Track vitamins, minerals, and nutrition for your vegetables
Select Vegetables
Nutrition Summary
Daily Value %
Selected Vegetables:
Daily Vegetable Goal: The USDA recommends two to three cups of vegetables per day for adults. Choose a variety of colors and types to maximize nutrition. Dark leafy greens and orange vegetables are especially nutrient-dense.
Vegetables by Nutrient Content
High Vitamin A Vegetables (per cup)
| Vegetable | Vitamin A (% DV) | Calories | Benefits |
|---|---|---|---|
| Sweet Potato (cooked) | 384% | 180 | Vision health, immune function, skin health |
| Carrots (raw) | 334% | 52 | Eye health, antioxidants, beta-carotene |
| Spinach (cooked) | 194% | 41 | Iron, calcium, antioxidants |
| Kale (cooked) | 206% | 36 | Anti-inflammatory, bone health |
| Butternut Squash | 127% | 82 | Immune support, fiber |
High Vitamin C Vegetables (per cup)
| Vegetable | Vitamin C (% DV) | Calories | Benefits |
|---|---|---|---|
| Bell Pepper (red, raw) | 317% | 46 | Immune health, collagen production |
| Broccoli (cooked) | 135% | 55 | Cancer prevention, bone health |
| Brussels Sprouts | 125% | 56 | Antioxidants, fiber |
| Cauliflower (cooked) | 73% | 29 | Anti-inflammatory, low calorie |
| Tomatoes (raw) | 42% | 32 | Lycopene, heart health |
High Fiber Vegetables (per cup cooked)
| Vegetable | Fiber | Calories | Type | Benefits |
|---|---|---|---|---|
| Green Peas | 9g | 134 | Legume | Digestive health, blood sugar control |
| Artichoke | 10g | 89 | Thistle | Gut health, liver support |
| Brussels Sprouts | 4g | 56 | Cruciferous | Weight management, satiety |
| Broccoli | 5g | 55 | Cruciferous | Heart health, regularity |
| Sweet Potato | 7g | 180 | Root | Blood sugar stability, fullness |
Complete Vegetable Nutrition Guide
| Vegetable | Serving | Calories | Protein | Carbs | Fiber | Key Nutrients |
|---|---|---|---|---|---|---|
| Spinach (cooked) | 1 cup | 41 | 5g | 7g | 4g | Vitamin A, K, Iron, Calcium |
| Broccoli (cooked) | 1 cup | 55 | 4g | 11g | 5g | Vitamin C, K, Folate |
| Carrots (raw) | 1 cup | 52 | 1g | 12g | 4g | Vitamin A, Beta-carotene |
| Sweet Potato (baked) | 1 cup | 180 | 4g | 41g | 7g | Vitamin A, C, Potassium |
| Bell Peppers (red) | 1 cup | 46 | 1g | 9g | 3g | Vitamin C, A, B6 |
| Tomatoes (raw) | 1 cup | 32 | 2g | 7g | 2g | Vitamin C, Lycopene |
| Kale (cooked) | 1 cup | 36 | 3g | 7g | 3g | Vitamin A, K, C, Calcium |
| Cauliflower (cooked) | 1 cup | 29 | 2g | 5g | 3g | Vitamin C, K, Folate |
| Green Beans | 1 cup | 44 | 2g | 10g | 4g | Vitamin C, K, Folate |
| Zucchini (cooked) | 1 cup | 27 | 2g | 5g | 2g | Vitamin C, Potassium |
Vegetable Categories and Benefits
| Category | Examples | Key Benefits | Recommended Servings |
|---|---|---|---|
| Leafy Greens | Spinach, kale, lettuce, arugula, Swiss chard | High in vitamins A K C, calcium, iron, very low calorie | One to two cups daily |
| Cruciferous | Broccoli, cauliflower, Brussels sprouts, cabbage | Cancer-fighting compounds, fiber, vitamin C | Three to five servings per week |
| Root Vegetables | Carrots, beets, turnips, radishes, sweet potatoes | Vitamin A, fiber, antioxidants, sustained energy | One serving daily |
| Fruit Vegetables | Tomatoes, bell peppers, cucumbers, eggplant, zucchini | Lycopene, vitamin C, antioxidants, hydration | One to two servings daily |
| Starchy Vegetables | Potatoes, corn, peas, winter squash | Complex carbs, fiber, B vitamins, sustained energy | One serving daily (counts as carb) |
| Legumes | Green beans, peas, lentils, chickpeas | Protein, fiber, iron, folate, blood sugar control | Three to four servings per week |
| Alliums | Onions, garlic, leeks, shallots, scallions | Heart health, immune support, anti-inflammatory | Use daily in cooking |
Important Disclaimer
This Vegetable Nutrition Calculator provides estimated nutritional information based on USDA data and standard serving sizes. Actual nutrition may vary based on growing conditions, variety, preparation method, and freshness.
Results serve as estimates only and should not replace professional dietary or medical advice. Daily value percentages are based on a two thousand calorie diet. Individual needs vary by age, gender, activity level, and health status.
Consult registered dietitians or healthcare providers for personalized nutrition guidance. This tool is for educational purposes and should not be used to diagnose or treat any health condition. Always verify allergen and dietary restriction information.
