Vegetables and Legumes: A Nutritional Powerhouse

Vegetables and legumes are essential components of a healthy diet, providing a rich array of vitamins, minerals, fiber, and antioxidants. Vegetables, which include leafy greens, root vegetables, cruciferous varieties, and more, are low in calories yet high in essential nutrients. They help in boosting the immune system, improving digestion, and reducing the risk of chronic diseases such as heart disease, diabetes, and certain cancers.

Legumes, encompassing beans, lentils, peas, and chickpeas, are an excellent source of plant-based protein, fiber, and complex carbohydrates. They are particularly beneficial for maintaining healthy blood sugar levels, supporting heart health, and promoting a feeling of fullness, which aids in weight management.

Including a diverse range of vegetables and legumes in your daily meals ensures a well-rounded intake of nutrients necessary for optimal health. Provided here a list of Vegetables and Legumes in alphabetical order, the reader can have an information about their nutrients values with other consumption details too.

Vegetable/Leafy Green	Calories	Protein	Carbohydrates	Fiber	Fat	Vitamin C	Vitamin K	Calcium	Iron	Other Nutrients
Artichoke	47 kcal	3.3g	10.5g	5.4g	0.2g	11.7 mg	15.4 mcg	44 mg	1.3 mg	Magnesium, Folate, Potassium, Phosphorus
Arugula	25 kcal	2.6g	3.7g	1.6g	0.7g	15 mg	109 mcg	160 mg	1.5 mg	Folate, Potassium, Nitrates, Antioxidants
Asparagus	20 kcal	2.2g	3.9g	2.1g	0.1g	5.6 mg	41.6 mcg	24 mg	1.1 mg	Potassium, Vitamin E, B6, Thiamine
Beetroot	43 kcal	1.6g	9.6g	2.8g	0.2g	3.6 mg	0.3 mcg	16 mg	0.8 mg	Manganese, Folate, Nitrates, Fiber
Bell Pepper (Red)	31 kcal	1g	6g	2g	0.3g	127 mg	4.9 mcg	7 mg	0.4 mg	Lycopene, Beta-carotene, Vitamin B6, Folate
Bok Choy	13 kcal	1.5g	2.2g	1.0	0.2g	45 mg	45 mcg	105 mg	0.8 mg	Folate, Magnesium, Potassium, Vitamin A
Broccoli	34 kcal	2.8g	6.6g	2.6g	0.4g	89.2 mg	101.6 mcg	47 mg	0.7 mg	Chromium, Folate, Vitamin A, Fiber
Brussels Sprouts	43 kcal	3.4g	8.9g	3.8g	0.3g	85 mg	177 mcg	42 mg	1.4 mg	Folate, Manganese, Potassium, Omega-3 fatty acids
Cabbage	25 kcal	1.3g	5.8g	2.5g	0.1g	36.6 mg	76 mcg	40 mg	0.5 mg	Anthocyanins (in red cabbage), Folate, Potassium
Carrot	41 kcal	0.9g	9.6g	2.8g	0.2g	5.9 mg	13.2 mcg	33 mg	0.3 mg	Beta-carotene, Potassium, Fiber, Antioxidants
Cauliflower	25 kcal	2g	5g	2g	0.3g	48.2 mg	15.5 mcg	22 mg	0.4 mg	Choline, Fiber, Potassium, Sulforaphane
Celery	16 kcal	0.7g	3g	1.6g	0.2g	3.1 mg	29.6 mcg	40 mg	0.2 mg	Luteolin, Fiber, Phytonutrients
Chickpeas (Garbanzo Beans)	164 kcal	8.9g	27.4g	7.6g	2.6g	1.3 mg	4.9 mcg	49 mg	2.9 mg	Magnesium, Folate, Manganese, Phosphorus
Collard Greens	32 kcal	3.6g	6.0g	4.0g	0.6g	35.3 mg	437 mcg	232 mg	0.5 mg	Vitamin A, Omega-3s, Antioxidants
Coriander Leaves	23 kcal	2.1g	3.7g	2.8g	0.5g	27 mg	310 mcg	67 mg	1.8 mg	Potassium, Folate, Vitamin A, Antioxidants
Cucumber	15 kcal	0.6g	3.6g	0.5g	0.1g	2.8 mg	16.4 mcg	16 mg	0.3 mg	Silica, Hydrating, Potassium, Vitamin K
Dandelion Greens	45 kcal	2.7g	9.2g	0.3g	0.7g	35 mg	778 mcg	187 mg	3.1 mg	Vitamin A, Beta-carotene, Antioxidants
Drumstick (Moringa)	64 kcal	9.4g	8.6g	2.4g	1.4g	141 mg	131 mcg	185 mg	4 mg	Zinc, Calcium, Vitamin B6, Antioxidants
Eggplant (Brinjal)	24 kcal	1g	5.7g	3g	0.2g	2.2 mg	3.5 mcg	9 mg	0.2 mg	Anthocyanins, Fiber, Magnesium, Manganese
Endive	17 kcal	1.3g	3.4g	3.1g	0.2g	6.5 mg	231 mcg	52 mg	0.8 mg	Potassium, VitaminA
Fenugreek Leaves	49 kcal	4.4g	6g	1.1g	0.9g	4.2 mg	260 mcg	395 mg	1.9 mg	Choline, Magnesium, Potassium, Vitamin A
Garlic	149 kcal	6.4g	33.1g	2.1g	0.5g	31 mg	1.7 mcg	181 mg	1.7 mg	Allicin, Selenium, Manganese, Vitamin B6
Ginger	80 kcal	1.8g	17.8g	2g	0.8g	5 mg	0.3 mcg	16 mg	0.6 mg	Gingerol, Manganese, Potassium, Copper
Green Beans	31 kcal	1.8g	7.1g	3.4g	0.2g	12.2 mg	14.4 mcg	37 mg	1 mg	Potassium, Folate, Vitamin A, Magnesium
Kale	49 kcal	4.3g	8.8g	3.6g	0.9g	93.4 mg	390 mcg	150 mg	1.5 mg	Lutein, Vitamin A, Calcium, Manganese
Lettuce	15 kcal	1.4g	2.9g	1.3g	0.2g	9.2 mg	126.3 mcg	18 mg	0.5 mg	Beta-carotene, Vitamin A, Potassium, Magnesium
Mizuna	20 kcal	2.0g	2.6g	1.8g	0.2g	19 mg	297 mcg	210 mg	1.3 mg	Folate, Beta-carotene, Antioxidants, Vitamin A
Mustard Greens	27 kcal	2.6g	4.7g	3.2g	0.2g	70 mg	257 mcg	115 mg	1.6 mg	Folate, Potassium, Calcium, Fiber
Napa Cabbage	16 kcal	1.2g	3.2g	1.0g	1.0g	27 mg	45 mcg	29 mg	0.4 mg	Folate, Potassium, Antioxidants
Okra	33 kcal	1.9g	7.5g	3.2g	0.2g	23 mg	31.3 mcg	82 mg	0.6 mg	Folate, Magnesium, Fiber, Vitamin B6
Onion	40 kcal	1.1g	9g	1.7g	0.1g	7.4 mg	0.4 mcg	23 mg	0.2 mg	Quercetin, Fiber, Vitamin B6, Potassium
Parsley	36 kcal	3.0g	6.3g	3.3g	0.8g	133 mg	1.64 mg	138 mg	6.2 mg	Vitamin A, Potassium, Folate, Lutein, Beta-carotein
Peas	81 kcal	5.4g	14.5g	5.7g	0.4g	40 mg	24.8 mcg	25 mg	1.5 mg	Folate, Manganese, Vitamin A, Thiamine
Potato	77 kcal	2g	17g	2.2g	0.1g	19.7 mg	2.2 mcg	12 mg	0.8 mg	Potassium, Vitamin B6, Magnesium, Fiber
Raddish	16 kcal	0.7g	3.4g	1.6g	0.1g	14.8 mg	1.3 mcg	25 mg	0.3 mg	Vitamin A, Vitamin C
Radicchio	23 kcal	1.4g	4.5g	1.0g	0.3g	8.0 mg	255 mcg	19 mg	0.6 mg	Vitamin A, Antioxidants, Folate, Polyphenol
Rapini (Broccoli Rabe)	22 kcal	3.2g	2.9g	2.7g	0.5g	20 mg	224 mcg	108 mg	2.5 mg	Folate, Omega-3s, Lutein, Potassium
Sorrel	22 kcal	2.0g	3.5g	3.0g	0.7g	48 mg	415 mcg	44 mg	2.4 mg	Potassium, Antioxidants, Lutein, Folate, Vitamin A
Spinach	23 kcal	2.9g	3.6g	2.2g	0.4g	28.1 mg	482.9 mcg	99 mg	2.7 mg	Iron, Magnesium, Folate, Chlorophyll
Sweet Potato	86 kcal	1.6g	20.1g	3g	0.1g	2.4 mg	1.8 mcg	30 mg	0.6 mg	Beta-carotene, Potassium, Fiber, Vitamin B6, Vitamin A
Swiss Chard	19 kcal	1.8g	3.7g	1.7g	0.2g	30 mg	830 mcg	51 mg	1.8 mg	Magnesium, Potassium, Antioxidants, Lutein, Vitamin A
Tomato	18 kcal	0.9g	3.9g	1.2g	0.2g	13.7 mg	7.9 mcg	10 mg	0.3 mg	Lycopene, Potassium, Vitamin A, Folate
Turnip Greens	30 kcal	1.5g	6.3g	3.2g	0.3g	60 mg	251 mcg	190 mg	1.1 mg	Folate, Potassium, Glucosinolates, Vitamin A
Watercress	11 kcal	2.3g	1.3g	0.5g	0.1g	43 mg	250 mcg	120 mg	0.2 mg	Vitamin A, Folate, Potassium, Antioxidants, Beta-carotene

FAQs about Vegetables and Legumes

Click the above link to read the Frequently Asked Questions generally people have about Green and Leafy Vegetables, Salads, Cooked Vegetables and Legumes.

---

Disclaimer: The nutritional values given are an approximations. It depends on the soil, method of cultivation, fertilizers or organic manures used. So it may vary from produce to produce.

---