Published by Saura ·
Vegetables nutrition: compare foods and portions
Compare plain vegetable references and learn how roasting, frying, draining and dressings change the dish. These profiles focus on edible portions, available carbohydrate, protein, fat and fiber.
Quick answer
Most entries here describe raw or plain uncooked vegetables. Weigh a cooked portion against a cooked entry when possible, or calculate a recipe from its original ingredient weights and final yield. A per-100 g comparison cannot account for every difference in water loss.
Read the preparation before comparing
Most entries here describe raw or plain uncooked vegetables. Weigh a cooked portion against a cooked entry when possible, or calculate a recipe from its original ingredient weights and final yield. A per-100 g comparison cannot account for every difference in water loss.
The source is Fineli Release 20.0. The table reports available carbohydrate separately from fiber, rather than US Total Carbohydrate. The values are representative and rounded; use a specific package label when it better matches your food.
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| Food | Preparation | Energy | Protein | Available carbs | Fiber |
|---|---|---|---|---|---|
| Broccoli | plain broccoli, uncooked reference | 35 kcal | 3.9 g | 1.6 g | 3.5 g |
| Cauliflower | plain cauliflower, uncooked reference | 25 kcal | 2 g | 2.4 g | 2.2 g |
| Beetroot | raw beetroot | 45 kcal | 1.4 g | 8 g | 2.5 g |
| Cucumber | raw cucumber | 11 kcal | 0.7 g | 1.4 g | 0.7 g |
| Tomatoes | raw tomatoes | 23 kcal | 0.6 g | 3.5 g | 1.4 g |
| Zucchini | raw zucchini or summer squash | 18 kcal | 0.7 g | 2.5 g | 0.7 g |
| Spinach | plain spinach | 18 kcal | 2.1 g | 0.3 g | 1.9 g |
| Red bell pepper | raw red sweet pepper | 28 kcal | 0.9 g | 4.5 g | 1.9 g |
| Button mushrooms | fresh button mushrooms or champignons | 15 kcal | 2.1 g | 0.3 g | 1.5 g |
| White cabbage | raw white cabbage | 31 kcal | 1.2 g | 5 g | 2.5 g |
Open a food profile
Each profile includes an example portion, the exact source record, food-specific weighing notes and meal ideas.
- Broccoli nutritionplain broccoli, uncooked reference
- Cauliflower nutritionplain cauliflower, uncooked reference
- Beetroot nutritionraw beetroot
- Cucumber nutritionraw cucumber
- Tomatoes nutritionraw tomatoes
- Zucchini nutritionraw zucchini or summer squash
- Spinach nutritionplain spinach
- Red bell pepper nutritionraw red sweet pepper
- Button mushrooms nutritionfresh button mushrooms or champignons
- White cabbage nutritionraw white cabbage
Use vegetables in a meal
Use vegetables to add variety, texture and flavor to meals that also contain enough energy and suitable protein sources. A bowl of zucchini noodles is nutritionally different from pasta, while a cheese gratin includes more than cauliflower. Include the ingredients used to prepare the vegetables.
Make your estimate easier to review
Write down whether the amount is raw, cooked, drained or edible weight. Keep additions such as oil, cheese and sauce with the meal. For a mixed recipe, total the ingredients and divide by the finished yield or reasonably equal servings.
- Building a balanced meal from foods you already enjoyCombine vegetables or fruit, a protein source and a grain or starch into flexible meals, with practical examples and links to food nutrition profiles.
- How to log cooking oil in a pan, tray or shared recipeMeasure cooking oil, divide it across shared servings and handle oil left in the pan without claiming an exact absorbed amount from a photo.
Nutrition values and photo results are estimates. Check ingredients and portions before saving a meal.
Keep exploring
- Nutrition library: food values and practical meal guidesExplore 80 food nutrition profiles and practical meal guides. Compare calories, protein and fiber with clear portions, preparation notes and source records.
- Beans, lentils and soy nutrition: compare foods and portionsCompare beans, lentils and soy calories, protein and fiber with source-backed food tables, clear preparation states and links to practical portion guides.
- Fruit nutrition: compare foods and portionsCompare fruit calories, protein and fiber with source-backed food tables, clear preparation states and links to practical portion guides.
- Building a balanced meal from foods you already enjoyCombine vegetables or fruit, a protein source and a grain or starch into flexible meals, with practical examples and links to food nutrition profiles.
- How to log cooking oil in a pan, tray or shared recipeMeasure cooking oil, divide it across shared servings and handle oil left in the pan without claiming an exact absorbed amount from a photo.
Frequently asked questions
Are the amounts in this table recommended portions?
No. The comparison uses 100 g edible weights. Each individual profile also scales an example serving, which illustrates the arithmetic rather than prescribing an amount to eat.
Why might my label differ from this table?
The exact variety, product, preparation, water content and labelling convention can differ. Use a current product label for the packaged food you actually eat.
Sources and method
- Fineli — National Food Composition Database in Finland (THL)
Release 20.0, accessed May 9, 2026. CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). Selected records are scaled to example portions and rounded; available carbohydrate excludes fiber. Source values describe representative foods, not a laboratory measurement of your meal.
- Fineli food 324: Broccoli
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 322: Cauliflower
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 305: Beetroot, red beet
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 346: Cucumber
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 352: Tomato
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 389: Zucchini, summer squash
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 33456: Spinach
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 386: Sweet pepper, red
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 345: Champignon, fresh
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 320: White cabbage
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.