vegetable nutrition facts

vegetables on a table

Are you aware of the incredible power of vegetables in boosting your health? From vibrant greens to colorful peppers, each vegetable holds a unique set of nutrients that can transform your well-being.1.

Imagine understanding the exact nutritional content of your favorite vegetables. Whether it’s the immune-boosting Vitamin C in broccoli or the eye-enhancing Vitamin A in carrots, knowing these facts can empower you to make healthier choices.

By embracing the richness of vegetable nutrition, you can unlock a pathway to improved health, weight management, and disease prevention. The benefits are not just limited to physical well-being but extend to mental clarity and vitality.

Continue reading this comprehensive guide to uncover the nutrition facts for both raw and cooked vegetables, discover the top five most nutritious vegetables, and explore the broader health benefits of including these natural wonders in your daily diet.

  • Nutrition Facts for Raw and Cooked Vegetables: Detailed breakdown of nutrients and benefits for various raw and cooked vegetables.
  • The 5 Most Nutritious Vegetables: Highlighting the top five vegetables known for their nutritional content.
  • Health Benefits of Vegetables: Exploring the broader health benefits of vegetables, including cancer prevention, weight management, and heart health.

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Nutrition Facts for Raw Vegetables

Raw Vegetables

Raw vegetables are low in calories and fat, making them an excellent choice for individuals seeking to maintain or lose weight. They are also packed with essential vitamins and minerals, such as vitamin C, vitamin A, potassium, and folate, which support a healthy immune system, promote good vision, regulate blood pressure, and aid in cell growth and development.

Additionally, raw vegetables are a rich source of dietary fiber, which aids in digestion and helps to keep the digestive system healthy. Including a variety of raw vegetables in our diets ensures that we receive a wide range of nutrients, promoting overall health and well-being.

BroccoliVitamin CSupports immune function2
Vitamin KEssential for bone health2
FiberAids in digestion2
SpinachIronPromotes blood health3
CalciumStrengthens bones3
Vitamin ASupports vision3
PeppersVitamin AEnhances vision and skin health4
AntioxidantsProtects cells from damage4
Vitamin CBoosts immunity4
CarrotsVitamin AImproves eye health5
FiberSupports digestion5
TomatoesLycopeneActs as an antioxidant6
Vitamin CEnhances immunity6

Nutrition Facts for Cooked Vegetables

Cooked Vegetables

Cooked vegetables retain many important nutrients, such as vitamins, minerals, and dietary fiber. These nutrients are essential for maintaining overall health and wellness. Cooking vegetables can enhance their taste and texture, making them more appealing to individuals who may be picky eaters.

Cooking vegetables can increase the bioavailability of certain nutrients, making them easier for our bodies to absorb and utilize. However, it is important to note that the cooking method and duration can affect the nutrient content of cooked vegetables, as some nutrients may be lost through heat exposure or leaching into cooking water.

Therefore, it is essential to choose cooking methods that preserve the nutritional value of vegetables while still achieving desired flavors and textures.

CauliflowerVitaminsRetains vitamins when cooked7
Anti-CancerContains compounds that may prevent cancer7
Sweet PotatoesVitamin AEssential for eye health8
FiberSupports digestion8
PotassiumRegulates blood pressure8
PeasProteinProvides essential amino acids9
FiberAids in digestion9
VitaminsRich in vitamins A, C, and K9
AsparagusVitamin KSupports bone health10
FolateEssential for DNA synthesis10
Brussels SproutsVitamin CBoosts immunity11
FiberAids in digestion11

The 5 Most Nutritious Vegetables

  • Broccoli: Known for its high vitamin content12.
  • Spinach: Rich in iron and calcium12.
  • Tomatoes: Contains lycopene, a powerful antioxidant12.
  • Onions: Provides anti-inflammatory benefits12.
  • Cauliflower: Offers anti-cancer properties12.

Health Benefits of Vegetables

Health Benefits of Vegetables

Vegetables are an essential part of a healthy diet and offer numerous health benefits. Firstly, they are packed with essential nutrients such as vitamins, minerals, and antioxidants that are vital for maintaining good health. These nutrients help strengthen the immune system, prevent chronic diseases, and promote optimal bodily functions.

Vegetables are low in calories and high in fiber, which aids in weight management and digestion. Regular consumption of vegetables has also been linked to a reduced risk of heart disease, high blood pressure, and certain types of cancer.

Moreover, the high water content in vegetables helps keep the body hydrated and promotes healthy skin. Overall, incorporating a variety of vegetables into our daily meals can significantly improve our overall health and well-being.

Cancer Prevention

  • Broccoli and Tomatoes: Linked to cancer prevention13.
  • Mechanism: Contains compounds that inhibit cancer cell growth13.

Weight Management

  • Low Calories: Helps in weight control14.
  • High Fiber: Promotes satiety and reduces hunger14.

Heart Health

  • Spinach: Controls blood pressure15.
  • Potassium: Regulates heart rhythm15.


  • What are the nutritional values of vegetables? They vary, including vitamins, minerals, and fiber.
  • Which vegetable has the highest nutritional value? Broccoli is often considered the most nutritious.
  • What are the 5 most nutritious vegetables? Broccoli, Spinach, Tomatoes, Onions, Cauliflower.
  • What are the nutrition facts and health benefits of vegetables? They offer a wide range of nutrients and health benefits, including cancer prevention and heart health.


Vegetable nutrition facts provide insight into the essential nutrients found in different vegetables. Including a variety of vegetables in your daily diet can lead to improved health and well-being.

From cancer prevention to weight management, the benefits of consuming vegetables are vast and vital for maintaining a healthy lifestyle.


  1. Wallace TC, Bailey RL, Blumberg JB, et al. Fruits, vegetables, and health: A comprehensive narrative, umbrella review of the science and recommendations for enhanced public policy to improve intakeCrit Rev Food Sci Nutr. 2020;60(13):2174-2211. doi:10.1080/10408398.2019.1632258
  2. Syed RU, Moni SS, Break MKB, et al. Broccoli: A Multi-Faceted Vegetable for Health: An In-Depth Review of Its Nutritional Attributes, Antimicrobial Abilities, and Anti-inflammatory PropertiesAntibiotics (Basel). 2023;12(7):1157. Published 2023 Jul 7. doi:10.3390/antibiotics12071157
  3. Roberts JL, Moreau R. Functional properties of spinach (Spinacia oleracea L.) phytochemicals and bioactivesFood Funct. 2016;7(8):3337-3353. doi:10.1039/c6fo00051g
  4. Rodríguez-Burruezo A, González-Mas Mdel C, Nuez F. Carotenoid composition and vitamin A value in ají (Capsicum baccatum L.) and rocoto (C. pubescens R. & P.), 2 pepper species from the Andean regionJ Food Sci. 2010;75(8):S446-S453. doi:10.1111/j.1750-3841.2010.01795.x
  5. Smith W, Mitchell P, Lazarus R. Carrots, carotene and seeing in the darkAust N Z J Ophthalmol. 1999;27(3-4):200-203. doi:10.1046/j.1440-1606.1999.00187.x
  6. Frusciante L, Carli P, Ercolano MR, et al. Antioxidant nutritional quality of tomatoMol Nutr Food Res. 2007;51(5):609-617. doi:10.1002/mnfr.200600158
  7. Zhou T, Zhou M, Tong C, Zhuo M. Cauliflower bioactive compound sulforaphane inhibits breast cancer development by suppressing NF-κB /MMP-9 signaling pathway expressionCell Mol Biol (Noisy-le-grand). 2022;68(4):134-143. Published 2022 Apr 30. doi:10.14715/cmb/2022.68.4.17
  8. Wang S, Nie S, Zhu F. Chemical constituents and health effects of sweet potatoFood Res Int. 2016;89(Pt 1):90-116. doi:10.1016/j.foodres.2016.08.032
  9. Busnelli M, Manzini S, Sirtori CR, Chiesa G, Parolini C. Effects of Vegetable Proteins on Hypercholesterolemia and Gut Microbiota ModulationNutrients. 2018;10(9):1249. Published 2018 Sep 6. doi:10.3390/nu10091249
  10. Kohli D, Champawat PS, Mudgal VD. Asparagus (Asparagus racemosus L.) roots: nutritional profile, medicinal profile, preservation, and value additionJ Sci Food Agric. 2023;103(5):2239-2250. doi:10.1002/jsfa.12358
  11. Hoelzl C, Glatt H, Meinl W, et al. Consumption of Brussels sprouts protects peripheral human lymphocytes against 2-amino-1-methyl-6-phenylimidazo[4,5-b]pyridine (PhIP) and oxidative DNA-damage: results of a controlled human intervention trialMol Nutr Food Res. 2008;52(3):330-341. doi:10.1002/mnfr.200700406
  12. Blekkenhorst LC, Sim M, Bondonno CP, et al. Cardiovascular Health Benefits of Specific Vegetable Types: A Narrative ReviewNutrients. 2018;10(5):595. Published 2018 May 11. doi:10.3390/nu10050595
  13. Block G, Patterson B, Subar A. Fruit, vegetables, and cancer prevention: a review of the epidemiological evidenceNutr Cancer. 1992;18(1):1-29. doi:10.1080/01635589209514201
  14. Boushey C, Ard J, Bazzano L, et al. Dietary Patterns and Growth, Size, Body Composition, and/or Risk of Overweight or Obesity: A Systematic Review. Alexandria (VA): USDA Nutrition Evidence Systematic Review; July 2020.
  15. Jovanovski E, Bosco L, Khan K, et al. Effect of Spinach, a High Dietary Nitrate Source, on Arterial Stiffness and Related Hemodynamic Measures: A Randomized, Controlled Trial in Healthy AdultsClin Nutr Res. 2015;4(3):160-167. doi:10.7762/cnr.2015.4.3.160
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