Know what’s on your plate
Vegetable
Calories & nutrition facts
cooked, average
Nutrition facts
Per 100 g% DV- Calories 29 kcal —
- Protein 1.7 g 3%
- Carbohydrate 3.7 g 1%
- Fat 0.3 g 0%
- Saturated fat 0.1 g 0%
- Fibre 2.6 g 9%
- Sugars 2 g —
- Sodium 22.9 mg 1%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 62.5 µg 7%
- Vitamin C 8.4 mg 9%
- Vitamin D 0.01 µg 0%
- Vitamin K 26.1 µg 22%
- Thiamin (B1) 0.03 mg 3%
- Riboflavin (B2) 0.05 mg 4%
- Niacin (B3) 0.42 mg 3%
- Pantothenic acid (B5) 0.17 mg 3%
- Vitamin B6 0.06 mg 3%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 36.9 mg 3%
- Iron 0.54 mg 3%
- Magnesium 19.1 mg 5%
- Phosphorus 40.7 mg 3%
- Potassium 233 mg 5%
- Zinc 0.26 mg 2%
- Copper 0.08 mg 9%
- Manganese 0.18 mg 8%
- Selenium 5.8 µg 10%
- Iodine 5 µg 3%
Similar foods
- Leafy vegetablesaverage excluding salads, stewed (without addition of salt and fat)24 kcal / 100 g
- Vegetable saladsteamed, with salt34 kcal / 100 g
- Legumecooked, average113 kcal / 100 g
- Carrotsteamed40 kcal / 100 g
- Broccolisteamed38 kcal / 100 g
- Fruitraw, average57 kcal / 100 g
- Potatocooked (average food)95 kcal / 100 g
- Eggplantcooked27 kcal / 100 g
- Celery stalkcooked, average13 kcal / 100 g
- Spinachcooked20 kcal / 100 g
Questions about Vegetable
How do you roast vegetables so they brown rather than steam?
Cut them into similarly sized pieces, pat them dry and spread them in a single layer on a preheated tray. Roast at 200°C, turning once; most bite-sized pieces take about 20–35 minutes, while softer vegetables may cook sooner.
How long should you steam vegetables?
Steam bite-sized pieces over simmering water until just tender: many take 5–10 minutes. Check with the tip of a knife, and lift the lid briefly only when you need to test them.
Should you wash vegetables before storing them?
Usually, wash them just before cooking or eating: extra moisture can make many vegetables spoil faster. Remove damaged leaves or pieces, and keep the rest dry in the fridge or in a cool, airy place, depending on the type.
Can you cook vegetables straight from frozen?
Yes. Add frozen vegetables directly to a hot pan, boiling water or a roasting tray; thawing first often makes them watery. Spread them out well when roasting so moisture can escape.
What goes well with vegetables in a quick meal?
Pair them with grains such as rice or couscous, or add beans, lentils, eggs or tofu for a more substantial meal. Lemon juice or vinegar, herbs and a little olive oil help bring out their flavour.
How long can you keep cooked vegetables in the fridge?
Cool them promptly, refrigerate in a covered container and use within two days. Reheat until steaming hot throughout, and avoid reheating the same portion more than once.
Source: ANSES–Ciqual (France) 20499 · per 100 g · carbohydrate per EU label, fibre excluded
