What vegetables are highest in protein?

The highest protein vegetables in our database are: Adzuki Beans (39.1g per serving), Refried Beans (19.4g per serving), Cooked Lentils (17.9g per serving).

What are the lowest calorie vegetables?

The lowest calorie vegetables include: KFC Coleslaw (0 cal per serving), Chive (0.3 cal per serving), Purslane (0.6 cal per serving).

How many vegetables are in the Food Index database?

Food Index covers 155 vegetables with full nutrition data per serving sourced from USDA FoodData Central.

Vegetables

Nutrient-dense vegetables for a balanced diet

Our database covers 155 vegetables with complete nutrition data per serving, including calories, protein, carbohydrates, fat, fibre, and a full micronutrient breakdown sourced from USDA FoodData Central.

Highest Protein Vegetables

Lowest Calorie Vegetables

All Vegetables

365 Organic Diced Tomatoes

cal

protein

4.2g

carbs

fat

per 100g

Acorn Squash

cal

1.1g

protein

14.6g

carbs

0.1g

fat

per cup, cubes (140g)

Adzuki Beans

648.1

cal

39.1g

protein

123.9g

carbs

fat

per cup (197g)

Alexia Organic Oven Fries

118

cal

2.4g

protein

21.2g

carbs

2.9g

fat

per 100g

Amy's Organic Minestrone Soup

cal

protein

8.2g

carbs

0.4g

fat

per 100g

Amy's Vegetable Chili

231

cal

5.5g

protein

29.7g

carbs

9.9g

fat

per 100g

Ancho Chile

47.8

cal

protein

8.7g

carbs

1.4g

fat

per pepper (17g)

Arugula

2.5

cal

0.3g

protein

0.4g

carbs

0.1g

fat

per 0.5 cup (10g)

Asparagus

26.8

cal

2.9g

protein

5.2g

carbs

0.2g

fat

per cup (134g)

Baked Potato

160.9

cal

4.3g

protein

36.6g

carbs

0.2g

fat

per potato medium (2-1/4" to 3-1/4" dia) (173g)

Baked Sweet Potato

162

cal

3.6g

protein

37.3g

carbs

0.3g

fat

per large (180g)

Bamboo Shoots

40.8

cal

3.9g

protein

7.9g

carbs

0.5g

fat

per cup (1/2" slices) (151g)

Banana Peppers

33.5

cal

2.1g

protein

6.6g

carbs

0.6g

fat

per cup (124g)

Bean Sprouts

31.2

cal

3.2g

protein

6.2g

carbs

0.2g

fat

per cup (104g)

Beet

35.3

cal

1.3g

protein

7.8g

carbs

0.1g

fat

per beet (2" dia) (82g)

Birds Eye Cauliflower Mac and Cheese

141

cal

protein

16.9g

carbs

4.9g

fat

per 100g

Birds Eye Steamfresh Broccoli

cal

2.3g

protein

12.5g

carbs

0.6g

fat

per 100g

BLT Sandwich

22.4

cal

1.2g

protein

1.4g

carbs

1.4g

fat

per tbsp (15g)

Bok Choy

109.2

cal

12.6g

protein

18.3g

carbs

1.7g

fat

per head (840g)

Bread Pudding

218.8

cal

7.4g

protein

28.3g

carbs

8.4g

fat

per 0.66 cup (#6 scoop) (167g)

Broccoli

206.7

cal

17.1g

protein

40.4g

carbs

2.2g

fat

per bunch (608g)

Brussels Sprout

8.2

cal

0.6g

protein

1.7g

carbs

0.1g

fat

per sprout (19g)

Butternut Squash

cal

1.4g

protein

16.4g

carbs

0.1g

fat

per cup, cubes (140g)

Cabbage

8.3

cal

0.4g

protein

1.9g

carbs

fat

per leaf, large (33g)

Campbell's Tomato Soup

cal

1.7g

protein

14.2g

carbs

1.3g

fat

per 100g

Canned Diced Tomatoes

41.3

cal

2.1g

protein

8.6g

carbs

0.7g

fat

per cup (243g)

Carrot

45.1

cal

protein

10.5g

carbs

0.3g

fat

per cup grated (110g)

Cascadian Farm Peas and Carrots

cal

3.3g

protein

11g

carbs

fat

per 100g

Cassava

329.6

cal

2.8g

protein

78.4g

carbs

0.6g

fat

per cup (206g)

Cauliflower

3.3

cal

0.2g

protein

0.6g

carbs

fat

per floweret (13g)

CauliPower Cauliflower Pizza Crust

312

cal

4.2g

protein

52.1g

carbs

10.4g

fat

per 100g

Celeriac

65.5

cal

2.3g

protein

14.4g

carbs

0.5g

fat

per cup (156g)

Celery

1.1

cal

0.1g

protein

0.2g

carbs

fat

per tbsp (8g)

Cento San Marzano Tomatoes

cal

0.9g

protein

5.2g

carbs

fat

per 100g

Chaga Mushroom Powder

44.4

cal

1.4g

protein

11.3g

carbs

0.1g

fat

per 4 mushrooms (15g)

Chanterelle

1.6

cal

0.1g

protein

0.3g

carbs

fat

per piece (5g)

Chayote

25.1

cal

1.1g

protein

carbs

0.2g

fat

per cup (1" pieces) (132g)

Chipotle Pepper

29.2

cal

protein

6.4g

carbs

0.4g

fat

per cup (139g)

Chive

0.3

cal

protein

carbs

fat

per tsp chopped (1g)

Chrysanthemum Greens

12.2

cal

1.7g

protein

1.5g

carbs

0.3g

fat

per cup, chopped (51g)

Collard Greens

11.5

cal

1.1g

protein

carbs

0.2g

fat

per cup, chopped (36g)

Cooked Asparagus

13.2

cal

1.4g

protein

2.5g

carbs

0.1g

fat

per 4 spears (1/2" base) (60g)

Cooked Black Beans

227

cal

15.2g

protein

40.8g

carbs

0.9g

fat

per cup (172g)

Cooked Broccoli

cal

6.7g

protein

20.1g

carbs

1.1g

fat

per stalk, large (11"-12" long) (280g)

Cooked Brussels Sprouts

28.1

cal

protein

5.5g

carbs

0.4g

fat

per 0.5 cup (78g)

Cooked Cauliflower

14.3

cal

1.1g

protein

2.5g

carbs

0.3g

fat

per 0.5 cup (1" pieces) (62g)

Cooked Chickpeas

269

cal

14.5g

protein

45g

carbs

4.2g

fat

per cup (164g)

Cooked Kidney Beans

cal

protein

2.5g

carbs

0.1g

fat

per tbsp (11g)

Cooked Lentils

229.7

cal

17.9g

protein

39.9g

carbs

0.8g

fat

per cup (198g)

Cooked Navy Beans

254.8

cal

15g

protein

47.4g

carbs

1.1g

fat

per cup (182g)

Cooked Pinto Beans

15.7

cal

protein

2.9g

carbs

0.1g

fat

per tbsp (11g)

Cooked Spinach

41.4

cal

5.3g

protein

6.8g

carbs

0.5g

fat

per cup (180g)

Cooked Split Peas

14.2

cal

protein

2.5g

carbs

fat

per tbsp (12g)

Cooked White Beans

254.2

cal

16.1g

protein

46.2g

carbs

1.1g

fat

per cup (179g)

Corn

87.7

cal

3.3g

protein

19.1g

carbs

1.4g

fat

per ear, medium (6-3/4" to 7-1/2" long) yields (102g)

Corn on the Cob

155.1

cal

5.1g

protein

36.8g

carbs

1.2g

fat

per cup kernels (165g)

Cucumber

45.2

cal

protein

10.9g

carbs

0.3g

fat

per cucumber (8-1/4") (301g)

Curry Leaves

13.4

cal

protein

1.7g

carbs

0.3g

fat

per cup, chopped (21g)

Daikon

0.8

cal

protein

0.2g

carbs

fat

per medium (3/4" to 1" dia) (5g)

Dandelion Greens

24.8

cal

1.5g

protein

5.1g

carbs

0.4g

fat

per cup, chopped (55g)

Del Monte Diced Tomatoes

cal

0.8g

protein

4.8g

carbs

fat

per 100g

Dill Pickle

18.6

cal

0.8g

protein

3.7g

carbs

0.5g

fat

per cup (about 23 slices) (155g)

Dole Asian Chopped Salad Kit

150

cal

protein

13g

carbs

10g

fat

per 100g

Earthbound Farm Baby Arugula

cal

4.7g

protein

3.5g

carbs

fat

per 100g

Eggplant

137

cal

5.4g

protein

32.2g

carbs

fat

per eggplant, unpeeled (approx 1-1/4 lb) (548g)

Endive

4.3

cal

0.3g

protein

0.8g

carbs

0.1g

fat

per 0.5 cup, chopped (25g)

Enoki Mushroom

1.9

cal

0.1g

protein

0.4g

carbs

fat

per large (5g)

Falafel Pita

56.6

cal

2.3g

protein

5.4g

carbs

fat

per patty (approx 2-1/4" dia) (17g)

Fennel

72.5

cal

2.9g

protein

17.1g

carbs

0.5g

fat

per bulb (234g)

Fiddlehead Fern

cal

4.6g

protein

5.5g

carbs

0.4g

fat

per 100g

Fresh Cilantro

4.6

cal

0.4g

protein

0.7g

carbs

0.1g

fat

per 9 sprigs (20g)

Fresh Express Caesar Salad Kit

252

cal

3.6g

protein

4.5g

carbs

24.3g

fat

per 100g

Fresh Parsley

21.6

cal

1.8g

protein

3.8g

carbs

0.5g

fat

per cup chopped (60g)

Garlic

4.5

cal

0.2g

protein

carbs

fat

per tsp (3g)

Ginger

8.8

cal

0.2g

protein

carbs

0.1g

fat

per 5 slices (1" dia) (11g)

Green Bell Pepper

29.8

cal

1.3g

protein

6.9g

carbs

0.3g

fat

per cup, chopped (149g)

Green Chile Peppers

cal

0.9g

protein

4.3g

carbs

0.1g

fat

per pepper (45g)

Green Giant Frozen Sweet Corn

cal

2.3g

protein

11.6g

carbs

0.6g

fat

per 100g

Green Giant Riced Cauliflower

cal

2.4g

protein

4.7g

carbs

fat

per 100g

Hash Browns

86.1

cal

2.2g

protein

18.6g

carbs

0.7g

fat

per 0.5 cup (105g)

Hearts Of Palm

115

cal

2.7g

protein

25.6g

carbs

0.2g

fat

per 100g

Hot Dog

13.7

cal

0.2g

protein

3.5g

carbs

0.1g

fat

per tbsp (15g)

Hubbard Squash

46.4

cal

2.3g

protein

10.1g

carbs

0.6g

fat

per cup, cubes (116g)

Iceberg Lettuce

cal

0.5g

protein

1.7g

carbs

0.1g

fat

per cup, chopped (1/2" pieces, loosely packed) (57g)

Imagine Creamy Tomato Soup

cal

0.8g

protein

4.6g

carbs

0.6g

fat

per 100g

Jalapeño

4.1

cal

0.1g

protein

0.9g

carbs

0.1g

fat

per pepper (14g)

Jicama

2.3

cal

protein

0.5g

carbs

fat

per slice (6g)

Kale

7.4

cal

0.6g

protein

0.9g

carbs

0.3g

fat

per cup (21g)

Kelp

4.3

cal

0.2g

protein

carbs

0.1g

fat

per 2 tbsp (1/8 cup) (10g)

KFC Coleslaw

cal

protein

carbs

fat

per 100g

Kimchi

22.5

cal

1.7g

protein

3.6g

carbs

0.8g

fat

per cup (150g)

Kohlrabi

4.3

cal

0.3g

protein

carbs

fat

per slice (16g)

Leek

54.3

cal

1.3g

protein

12.6g

carbs

0.3g

fat

per cup (89g)

Lotus Root

59.9

cal

2.1g

protein

14g

carbs

0.1g

fat

per 10 slices (2-1/2" dia) (81g)

Maitake Mushroom

21.7

cal

1.4g

protein

4.9g

carbs

0.1g

fat

per cup diced (70g)

Mashed Potatoes

174.3

cal

protein

36.9g

carbs

1.2g

fat

per cup (210g)

McDonald's Hash Brown

200

cal

1.7g

protein

23.3g

carbs

10g

fat

per 100g

Morel Mushrooms

20.5

cal

2.1g

protein

3.4g

carbs

0.4g

fat

per cup (66g)

Muir Glen Crushed Tomatoes

cal

1.5g

protein

6.2g

carbs

fat

per 100g

Muir Glen Fire Roasted Tomatoes

cal

1.5g

protein

7.7g

carbs

fat

per 100g

Mustard Greens

15.1

cal

1.6g

protein

2.6g

carbs

0.2g

fat

per cup, chopped (56g)

Napa Cabbage

13.1

cal

1.2g

protein

2.4g

carbs

0.2g

fat

per cup (109g)

Nori Seaweed

306

cal

6.2g

protein

80.9g

carbs

0.3g

fat

per 100g

Okra

31.4

cal

1.8g

protein

7.1g

carbs

0.2g

fat

per 8 pods (3" long) (95g)

Onion

cal

1.8g

protein

14.9g

carbs

0.2g

fat

per cup, chopped (160g)

Onion Rings

219.3

cal

2.7g

protein

26g

carbs

12g

fat

per 6 rings (85g)

Ore-Ida Crinkle Fries

119

cal

2.4g

protein

16.7g

carbs

5.4g

fat

per 100g

Organicgirl Supergreens Mix

cal

2.4g

protein

3.5g

carbs

fat

per 100g

Outer Aisle Cauliflower Thins

188

cal

15.6g

protein

9.4g

carbs

10.9g

fat

per 100g

Oven-Baked Fries

196.8

cal

3.4g

protein

35.9g

carbs

fat

per 10 strip (133g)

Oyster Mushroom

cal

0.5g

protein

0.9g

carbs

0.1g

fat

per small (15g)

Panera Broccoli Cheddar Soup

106

cal

3.7g

protein

6.9g

carbs

6.9g

fat

per 100g

Parsnip

99.8

cal

1.6g

protein

23.9g

carbs

0.4g

fat

per cup slices (133g)

Pasta Salad

357.5

cal

6.7g

protein

27.9g

carbs

20.5g

fat

per cup (250g)

Potato

130.9

cal

3.5g

protein

29.7g

carbs

0.2g

fat

per Potato small (1-3/4" to 2-1/2" dia) (170g)

Pumpkin

30.2

cal

1.2g

protein

7.5g

carbs

0.1g

fat

per cup (1" cubes) (116g)

Purslane

0.6

cal

0.1g

protein

0.1g

carbs

fat

per plant (3g)

Radicchio

9.2

cal

0.6g

protein

1.8g

carbs

0.1g

fat

per cup, shredded (40g)

Red Bell Pepper

42.6

cal

1.6g

protein

9.9g

carbs

0.5g

fat

per large (2-1/4 per pound, approx 3-3/4" long, 3" dia.) (164g)

Red Cabbage

21.7

cal

protein

5.2g

carbs

0.1g

fat

per cup, shredded (70g)

Refried Beans

315.8

cal

19.4g

protein

56g

carbs

2.5g

fat

per can drained solids (277g)

Romaine Lettuce

cal

0.6g

protein

1.5g

carbs

0.1g

fat

per cup shredded (47g)

Rutabaga

285.6

cal

8.3g

protein

66.5g

carbs

1.2g

fat

per large (772g)

Sauerkraut

cal

1.3g

protein

6.1g

carbs

0.2g

fat

per cup (142g)

Savoy Cabbage

18.9

cal

1.4g

protein

4.3g

carbs

0.1g

fat

per cup, shredded (70g)

Scallion

1.6

cal

0.1g

protein

0.4g

carbs

fat

per small (3" long) (5g)

Serrano Pepper

33.6

cal

1.8g

protein

carbs

0.5g

fat

per cup, chopped (105g)

Shallot

7.2

cal

0.3g

protein

1.7g

carbs

fat

per tbsp chopped (10g)

Shiitake Mushrooms

6.5

cal

0.4g

protein

1.3g

carbs

0.1g

fat

per piece whole (19g)

Simple Truth Organic Baby Carrots

cal

2.4g

protein

3.5g

carbs

0.6g

fat

per 100g

Snap Pea

17.1

cal

protein

3.8g

carbs

0.1g

fat

per 10 beans (4" long) (55g)

Snow Pea

117.5

cal

7.9g

protein

21g

carbs

0.6g

fat

per cup (145g)

Soft Tofu

54.9

cal

6.5g

protein

1.1g

carbs

3.3g

fat

per 0.2 block (90g)

Spaghetti Squash

31.3

cal

0.6g

protein

carbs

0.6g

fat

per cup, cubes (101g)

Spinach

78.2

cal

9.7g

protein

12.3g

carbs

1.3g

fat

per bunch (340g)

Stir-Fried Tofu

75.6

cal

5.3g

protein

2.5g

carbs

5.7g

fat

per oz (28g)

Sunchoke

109.5

cal

protein

26.2g

carbs

fat

per cup slices (150g)

Sweet Pickles

7.3

cal

protein

1.7g

carbs

fat

per chip (8g)

Sweet Potato

14.7

cal

0.9g

protein

3.1g

carbs

0.2g

fat

per cup, chopped (35g)

Swiss Chard

9.1

cal

0.9g

protein

1.8g

carbs

0.1g

fat

per leaf (48g)

Taro

116.5

cal

1.6g

protein

27.5g

carbs

0.2g

fat

per cup, sliced (104g)

Tattooed Chef Cauliflower Mac and Cheese

163

cal

9.3g

protein

2.3g

carbs

12.7g

fat

per 100g

Taylor Farms Sweet Kale Kit

150

cal

protein

16g

carbs

10g

fat

per 100g

Tomatillos

10.9

cal

0.3g

protein

carbs

0.3g

fat

per medium (34g)

Tomato

22.1

cal

1.1g

protein

4.8g

carbs

0.2g

fat

per medium whole (2-3/5" dia) (123g)

Tomato Puree

cal

4.1g

protein

22.5g

carbs

0.5g

fat

per cup (250g)

Turnip

34.2

cal

1.1g

protein

7.8g

carbs

0.1g

fat

per medium (122g)

Turnip Greens

17.6

cal

0.8g

protein

3.9g

carbs

0.2g

fat

per cup, chopped (55g)

Wakame Seaweed

4.5

cal

0.3g

protein

0.9g

carbs

0.1g

fat

per 2 tbsp (1/8 cup) (10g)

Watercress

2.8

cal

0.6g

protein

0.3g

carbs

fat

per 10 sprigs (25g)

Yam

177

cal

2.3g

protein

41.8g

carbs

0.3g

fat

per cup, cubes (150g)

Yeast Extract

11.1

cal

1.4g

protein

1.2g

carbs

0.1g

fat

per tsp (6g)

Yellow Bell Pepper

cal

0.5g

protein

3.3g

carbs

0.1g

fat

per 10 strips (52g)

Yellow Squash

24.1

cal

1.3g

protein

4.9g

carbs

0.3g

fat

per cup sliced (127g)

Zucchini

54.9

cal

3.9g

protein

10g

carbs

fat

per large (323g)

Verified Nutrition Data

Trusted & Verified Nutritional Information

All nutritional data on Food Index is sourced from official U.S. government databases and verified by nutrition experts at leading federal agencies.

USDAOfficial Source

FDASafety Standards

HHSHealth Standards

NIHResearch Verified

Laboratory Analyzed

Nutrient values from certified lab analysis

Peer Reviewed

Data reviewed by nutrition scientists

Regularly Updated

Synced with latest official database releases

Nutritional values are based on standard reference data and may vary slightly based on preparation methods, brands, and natural variation in foods. Always consult with a healthcare professional for personalized dietary advice.