What are the Nutritional Facts about Vegetables?
January 11, 2026 | by Sravani Pathakamuri | Posted in Nutrition Facts
Vegetables are nutrient-rich foods low in calories and high in fiber, vitamins, and minerals. Learn nutrition facts, health benefits, and why vegetables are essential daily.
Introduction
Vegetables are one of the most important food groups for a healthy diet. They are rich in vitamins, minerals, fiber, and antioxidants while being low in calories and fat. In Indian diets, vegetables play a major role in sabzi, curries, dals, soups, and salads. Eating a variety of vegetables daily helps improve digestion, immunity, heart health, and overall wellness.
Average Nutritional Facts of Vegetables (Per 100 grams, raw)
Values may vary depending on the type of vegetable.
| Nutrient | Amount |
|---|---|
| Calories | 15–50 kcal |
| Carbohydrates | 3–10 g |
| Protein | 1–3 g |
| Fat | 0–0.5 g |
| Dietary Fibre | 1.5–4 g |
| Sugars | 1–5 g |
| Vitamin C | 5–30 mg |
| Vitamin A | 50–500 µg |
| Potassium | 150–400 mg |
| Magnesium | 10–40 mg |
| Iron | 0.3–2.5 mg |
Key Nutrients Found in Vegetables
Vegetables provide a wide range of essential nutrients:
- Dietary Fibre – Improves digestion and gut health
- Vitamin A – Supports eye health and immunity
- Vitamin C – Boosts immunity and skin health
- Vitamin K – Supports blood clotting and bone health
- Folate (B9) – Important for cell growth
- Potassium – Helps control blood pressure
- Antioxidants – Protect cells from damage
Health Benefits of Eating Vegetables
1. Improves Digestion
High fibre prevents constipation and supports gut bacteria.
2. Boosts Immunity
Vitamins, minerals, and antioxidants help fight infections.
3. Supports Heart Health
Low fat and high potassium help manage blood pressure.
4. Helps in Weight Management
Low calories and high volume keep you full longer.
5. Reduces Risk of Chronic Diseases
Regular intake lowers risk of diabetes, heart disease, and some cancers.
Are Vegetables Good for Diabetes?
Yes, vegetables are excellent for diabetes management.
- Low glycaemic index (especially non-starchy vegetables)
- High fibre slows sugar absorption
- Helps control blood sugar levels naturally
Best vegetables for diabetics:
Spinach, broccoli, cauliflower, bottle gourd, cucumber, beans
Types of Vegetables and Their Benefits
| Type | Examples | Key Benefit |
|---|---|---|
| Leafy Greens | Spinach, methi | Iron, folate |
| Root Vegetables | Carrot, beetroot | Energy, antioxidants |
| Cruciferous | Cabbage, broccoli | Cancer protection |
| Gourds | Bottle gourd, ridge gourd | Easy digestion |
| Legumes | Peas, beans | Plant protein |
How Much Vegetables Should You Eat Daily?
- At least 3–5 servings per day
- Half your plate should be vegetables
- Include different colours for balanced nutrition
Healthy Ways to Eat Vegetables
- Lightly cooked sabzi
- Steamed or boiled
- Raw salads
- Soups and stews
- Stir-fried with minimal oil
Who Should Be Careful?
- People with thyroid issues should limit excess raw cruciferous vegetables
- Always wash vegetables properly
- Avoid overcooking to preserve nutrients
Conclusion
Vegetables are low-calorie, nutrient-dense foods essential for good health. They support digestion, immunity, heart health, and weight control. Eating a variety of vegetables daily is one of the simplest and most effective ways to stay healthy.