The way you eat can influence your life.
NutriVals is a free database of Nutrition Facts.


Vegetables are an essential part of a healthy diet. They are packed with vitamins, minerals, and fiber, and are low in calories, fat, and sodium. Eating a variety of different vegetables can provide numerous health benefits, including improved digestion, weight management, and heart health. Vegetables also contain antioxidants, which can help protect your cells from damage and may reduce your risk of chronic diseases like heart disease and cancer. Some of the most nutritious vegetables include leafy greens like spinach and kale, as well as cruciferous vegetables like broccoli and cauliflower. Other nutritious vegetables include carrots, peppers, and tomatoes. It's best to eat a variety of different vegetables to get the most nutritional benefit.

Do we need to eat vegetables?

It's important to eat vegetables as part of a healthy, balanced diet. Vegetables provide a variety of essential nutrients that are important for maintaining good health. For example, vegetables are a great source of vitamins and minerals, including vitamins A and C, potassium, and folate. They are also a good source of fiber, which can help keep your digestive system regular and support healthy cholesterol levels. Additionally, vegetables are naturally low in calories, fat, and sodium, making them a healthy choice for people of all ages. Eating a variety of different vegetables can also help ensure that you get the most nutritional benefit. So, while you don't need to eat a lot of vegetables, they should definitely be included as part of a healthy diet.

How much vegetables should we eat?

The amount of vegetables that you should eat depends on a few factors, including your age, sex, and level of physical activity. In general, adults should aim to eat at least two and a half cups of vegetables per day, while children and teenagers may need slightly less. However, it's always best to talk to your doctor or a registered dietitian to determine the right amount of vegetables for your individual needs. They can take into account your overall diet and lifestyle to help you make the best choices for your health. Additionally, it's important to choose a variety of different types of vegetables to ensure that you get the most nutritional benefit. So, while it's important to eat a sufficient amount of vegetables, it's also important to choose a diverse range of vegetables to include in your diet.

Benefits of vegetables

Eating vegetables can provide numerous health benefits. Some of the key benefits of vegetables on nutrition include:

  • Improved digestion: Vegetables are a good source of fiber, which can help keep your digestive system regular and prevent constipation.
  • Weight management: Many vegetables are low in calories and high in water content, making them a great choice for people looking to lose or maintain a healthy weight.
  • Heart health: Vegetables like leafy greens, cruciferous vegetables, and tomatoes are rich in vitamins, minerals, and antioxidants, which can help support heart health.
  • Reduced risk of chronic diseases: Vegetables are rich in antioxidants, which can help protect your cells from damage and may reduce your risk of chronic diseases like heart disease and cancer.
  • Improved immune function: Vegetables like citrus fruits, red peppers, and leafy greens are rich in vitamin C, which can help support a healthy immune system.

Overall, eating a variety of different vegetables can provide numerous nutritional benefits and support overall health and well-being.

Average Nutrition Facts (100g)

Energy 40.09 kcal
167 kJ
Water 88.37 g
88 ml
Protein 2.11 g 4%
Carbohydrate 8.42 g 3%
Sugars 2.75 g 6%
Starch 0.05 g
Fiber 2.34 g 8%
Soluble fiber 0.04 g 1%
Insoluble fiber 0.05 g 0%
Fat 0.26 g 0%
Saturated 2 0.04 g (of recommended max) 0%
Monounsatured 0.02 g 0%
Polyunsatured 0.09 g 0%

2 A maximum of 20g of saturated fat per day is recommended


Calcium (Ca) 26.34 mg 2%
Iron (Fe) 0.97 mg 5%
Magnesium (Mg) 19.39 mg 5%
Phosphorus (P) 57.11 mg 5%
Potassium (K) 279.86 mg 6%
Sodium (Na) 22.31 mg 1%
Zinc (Zn) 0.44 mg 4%
Copper (Cu) 0.13 mg 14%
Manganese (Mn) 0.2 mg 9%


Thiamin (B1) 0.07 mg 6%
Riboflavin (B2) 0.11 mg 8%
Niacin (B3) 1.51 mg 9%
Pantothenic acid (B5) 0.43 mg 9%
Pyridoxine (B6) 0.1 mg 6%
Folate (B9) 0.04 mg 10%
Cobalamine (B12) 0.18 mg 7500%
Ascorbic acid (C) 14.52 mg 16%
Vitamin A 0.06 mg 7%
Vitamin K 0.03 mg 25%
Vitamin E 0.25 mg 2%

Amino acids

Arginine 0.1 g
Histidine 0.03 g 4%
Lysine 0.1 g 5%
Aspartic acid 0.22 g
Glutamic acid 0.33 g
Serine 0.06 g
Threonine 0.08 g 8%
Asparagine 0.03 g
Glutamine 0.25 g
Cysteine 0.03 g
Glycine 0.05 g
Proline 0.04 g
Alanine 0.07 g
Isoleucine 0.07 g 5%
Leucine 0.11 g 4%
Methionine 0.02 g 2%
Phenylalanine 0.07 g 4%
Tryptophan 0.02 g 7%
Tyrosine 0.05 g
Valine 0.1 g 5%

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Fruit Vegetables Meat Dairy Eggs Bread Superfood Legumes Cereals Nuts and Seeds Seafood Other Spices and Herbs
Macronutrients Carbohydrate Fat Protein Water Fiber
Vitamins Thiamin (B1) Riboflavin (B2) Niacin (B3) Pantothenic Acid (B5) Pyridoxine (B6) Folate (B9) Cobalamine (B12) Ascorbic Acid (C) Vitamin A Vitamin K Vitamin E Vitamin D
Minerals Calcium (Ca) Iron (Fe) Magnesium (Mg) Phosphorus (P) Potassium (K) Sodium (Na) Zinc (Zn) Copper (Cu) Manganese (Mn) Iodine (I) Selenium (Se) Fluoride (F)
Amino acids Arginine Histidine Lysine Aspartic Acid Glutamic Acid Serine Threonine Asparagine Glutamine Cysteine Selenocysteine Glycine Proline Alanine Isoleucine Leucine Methionine Phenylalanine Tryptophan Tyrosine Valine