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Vegetables and beans are rich in carbohydrates, vitamins, minerals, and dietary fibers. Because of the presence of these nutrients, and the requirement of needing large number of calories for their digestion. Beens are very good source of protein and fiber. You will notice that beans and vegetables have negligible amounts of saturated fats, and not large number of calories. If you eat these foods, you need not to count calories.
| Food Description | Measure | Wt | Cal | Pro-
tein | Total
Fat | SF | MU
Fat | PUS
Fat | | | (g) | (kcal) | (g) | (g) | (g) | (g) | (g) | | Alfalfa sprouts, raw | 1 cup | 33 | 10 | 1 | Tr | Tr | Tr | 0.1 | | Calories in Artichokes, globe or French, cooked, drained | 1 cup | 168 | 84 | 6 | Tr | 0.1 | Tr | 0.1 | | Calories in Asparagus, green. Cooked, drained, from raw | 1 cup | 180 | 43 | 5 | 1 | 0.1 | Tr | 0.2 | Lima beans, immature seeds, frozen, cooked, drained, Ford hooks | 1 cup | 170 | 170 | 10 | 1 | 0.1 | Tr | 0.3 | | Lima beans, immature seeds, frozen, cooked, drained, Baby limas | 1 cup | 180 | 189 | 12 | 1 | 0.1 | Tr | 0.3 | | Bean sprouts (mung), Raw | 1 cup | 104 | 31 | 3 | Tr | Tr | Tr | 0.1 | | Bean sprouts (mung), Cooked, drained | 1 cup | 124 | 26 | 3 | Tr | Tr | Tr | Tr | | Beets, Cooked, drained | | | | | | | | | | Beets, Slices | 1 cup | 170 | 75 | 3 | Tr | Tr | 0.1 | 0.1 | | Whole beet | 1 beet | 24 | 7 | Tr | Tr | Tr | Tr | Tr | | Beet greens,leaves and stems, cooked, drained, 1" pieces... | 1 cup | 144 | 39 | 4 | Tr | Tr | 0.1 | 0.1 | | black eyed peas,immature, seeds, cooked, drained, from raw | 1 cup | 165 | 160 | 5 | 1 | 0.2 | 0.1 | 0.3 | | Broccoli, rawChopped or diced | 1 cup | 88 | 25 | 3 | Tr | Tr | Tr | 0.1 | | Broccoli, cookedChopped | 1 cup | 156 | 44 | 5 | 1 | 0.1 | Tr | 0.3 | | Broccoli, cooked, from frozen, chopped | 1 cup | 184 | 52 | 6 | Tr | Tr | Tr | 0.1 | | Brussels sprouts, cooked, | 1 cup | 156 | 61 | 4 | 1 | 0.2 | 0.1 | 0.4 | | Brussels sprouts, cooked, from frozen | 1 cup | 155 | 65 | 6 | 1 | 0.1 | Tr | 0.3 | | Cabbage, raw, shredded | 1 cup | 70 | 18 | 1 | Tr | Tr | Tr | 0.1 | | Cabbage, cooked, drained | 1 cup | 150 | 33 | 2 | 1 | 0.1 | Tr | 0.3 | | Cabbage,red, raw, shredded or savoy | 1 cup | 70 | 19 | 1 | Tr | Tr | Tr | 0.1 | | Pak choi or bok choy | 1 cup | 170 | 20 | 3 | Tr | Tr | Tr | 0.1 | | Carrot raw, whole, 1/2" long | 1 carrot | 72 | 31 | 1 | Tr | Tr | Tr | 0.1 | | Carrot Grated | 1 cup | 110 | 47 | 1 | Tr | Tr | Tr | 0.1 | | Carrot Baby | 1 medium | 10 | 4 | Tr | Tr | Tr | Tr | Tr | | Cauliflower, raw | 1 floweret | 13 | 3 | Tr | Tr | Tr | Tr | Tr | | Celery, Stalk, 8" long | 1 stalk | 40 | 6 | Tr | Tr | Tr | Tr | Tr | | Pieces, diced | 1 cup | 120 | 19 | 1 | Tr | Tr | Tr | 0.1 | | Celery, stalk, medium, cooked, drained | 1 stalk | 38 | 7 | Tr | Tr | Tr | Tr | Tr | | Chives, raw, chopped | 1 tbsp | 3 | 1 | Tr | Tr | Tr | Tr | Tr | | Cilantro,raw | 1 tsp | 2 | Tr | Tr | Tr | Tr | Tr | Tr | | Corn, sweet, yellow, kernels on cob, cooked | 1 ear | 77 | 83 | 3 | 1 | 0.2 | 0.3 | 0.5 | | Corn, sweet, white, cooked, drained | 1 ear | 77 | 83 | 3 | 1 | 0.2 | 0.3 | 0.5 | | Cucumber, peeled, sliced | 1 cup | 119 | 14 | 1 | Tr | Tr | Tr | 0.1 | | Whole | 1 large | 280 | 34 | 2 | Tr | 0.1 | Tr | 0.2 | | Unpeeled, sliced | 1 cup | 104 | 14 | 1 | Tr | Tr | Tr | 0.1 | | Whole, | 1 large | 301 | 39 | 2 | Tr | 0.1 | Tr | 0.2 | | Dandelion greens,cooked, drained | 1 cup | 105 | 35 | 2 | 1 | 0.2 | Tr | 0.3 | | Dill weed, raw | 5 sprigs | 1 | Tr | Tr | Tr | Tr | Tr | Tr | | Eggplant, cooked, drained | 1 cup | 99 | 28 | 1 | Tr | Tr | Tr | 0.1 | | Endive, pieces, raw, small | 1 cup | 50 | 9 | 1 | Tr | Tr | Tr | Tr | | Garlic, raw | 1 clove | 3 | 4 | Tr | Tr | Tr | Tr | Tr | | Kale, cooked, drained, chopped | 1 cup | 130 | 36 | 2 | 1 | 0.1 | Tr | 0.3 | | Kohlrabi, cooked, drained | 1 cup | 165 | 48 | 3 | Tr | Tr | Tr | 0.1 | | Leeks, diced, cooked, drained | 1 cup | 104 | 32 | 1 | Tr | Tr | Tr | 0.1 | | Lettuce, raw | 1 medium leaf | 8 | 1 | Tr | Tr | Tr | Tr | Tr | | Lettuce, raw, head, 5" dia | 1 head | 163 | 21 | 2 | Tr | Tr | Tr | 0.2 | Mushrooms, raw, pieces or slices | 1 cup | 70 | 18 | 2 | Tr | Tr | Tr | 0.1 | | Mushrooms, cooked, drained, pieces | 1 cup | 156 | 42 | 3 | 1 | 0.1 | Tr | 0.3 | | Mushrooms, dried | 1 mushroom | 4 | 11 | Tr | Tr | Tr | Tr | Tr | | Mustard greens, cooked, | 1 cup | 140 | 21 | 3 | Tr | Tr | 0.2 | 0.1 | | Okra, sliced, cooked, drained | 1 cup | 160 | 51 | 3 | Tr | 0.1 | Tr | 0.1 | | Okra, sliced, cooked, drained, from frozen | 1 cup | 184 | 52 | 4 | 1 | 0.1 | 0.1 | 0.1 | | Onions, raw, chopped | 1 cup | 160 | 61 | 2 | Tr | Tr | Tr | 0.1 | | Spring Onions, raw, top and bulb, chopped | 1 cup | 100 | 32 | 2 | Tr | Tr | Tr | 0.1 | | Whole, medium | 1 whole | 15 | 5 | Tr | Tr | Tr | Tr | Tr | | Parsley, raw | 10 sprigs | 10 | 4 | Tr | Tr | Tr | Tr | Tr | | Parsnips, sliced, cooked | 1 cup | 156 | 126 | 2 | Tr | 0.1 | 0.2 | 0.1 | | Peas, edible pod, cooked, | 1 cup | 160 | 67 | 5 | Tr | 0.1 | Tr | 0.2 | | Peas, edible pod, cooked, green, canned, drained | 1 cup | 170 | 117 | 8 | 1 | 0.1 | 0.1 | 0.3 | | Peas, , frozen, boiled, drained | 1 cup | 160 | 125 | 8 | Tr | 0.1 | Tr | 0.2 | | Peppers, Green | 1 pepper | 45 | 18 | 1 | Tr | Tr | Tr | Tr | | Peppers, Red | 1 pepper | 45 | 18 | 1 | Tr | Tr | Tr | Tr | | Potatoes, baked with skin | 1 potato | 202 | 220 | 5 | Tr | 0.1 | Tr | 0.1 | | Potatoes, French fried, frozen, oven heated | 10 strips | 50 | 100 | 2 | 4 | 0.6 | 2.4 | 0.4 | | Potato Pancakes, home prepared | 1 pancake | 76 | 207 | 5 | 12 | 2.3 | 3.5 | 5.0 | | Calories in Potato puffs, from frozen | 10 puffs | 79 | 175 | 3 | 8 | 4.0 | 3.4 | 0.6 | | Potato salad, home prepared | 1 cup | 250 | 358 | 7 | 21 | 3.6 | 6.2 | 9.3 | | Pumpkin, cooked, mashed | 1 cup | 245 | 49 | 2 | Tr | 0.1 | Tr | Tr | | Pumpkin, Canned | 1 cup | 245 | 83 | 3 | 1 | 0.4 | 0.1 | Tr | | Radishes, raw (C\v" to 1" dia) | 1 radish | 5 | 1 | Tr | Tr | Tr | Tr | Tr | | Sauerkraut, canned, solids and, iquid | 1 cup | 236 | 45 | 2 | Tr | 0.1 | Tr | 0.1 | | Seaweed, Kelp, raw | 2 tbsp | 10 | 4 | Tr | Tr | Tr | Tr | Tr | | Shallots, raw, chopped | 1 tbsp | 10 | 7 | Tr | Tr | Tr | Tr | Tr | | Spinach, cooked, drained, from raw | 1 cup | 180 | 41 | 5 | Tr | 0.1 | Tr | 0.2 | | Spinach, cooked, drained, canned, drained | 1 cup | 214 | 49 | 6 | 1 | 0.2 | Tr | 0.4 | | Summer Squash, raw | 1 cup | 113 | 23 | 1 | Tr | Tr | Tr | 0.1 | | Summer Squash, cooked, drained | 1 cup | 180 | 36 | 2 | 1 | 0.1 | Tr | 0.2 | | Sweet potatoes, baked, with skin (2" dia, 5" long raw) | 1 potato | 146 | 150 | 3 | Tr | Tr | Tr | 0.1 | | Sweet potatoes, boiled, without skin | 1 potato | 156 | 164 | 3 | Tr | 0.1 | Tr | 0.2 | | Tomatoes, chopped or sliced | 1 cup | 180 | 38 | 2 | 1 | 0.1 | 0.1 | 0.2 | | Calories in Tomatoes, Sun dried, Plain | 1 piece | 2 | 5 | Tr | Tr | Tr | Tr | Tr | | Calories in Cherry Tomatoes | 1 | 17 | 4 | Tr | Tr | Tr | Tr | Tr | | Calories in Tomato Paste | 1 cup | 262 | 215 | 10 | 1 | 0.2 | 0.2 | 0.6 | | Calories in Tomato Puree | 1 cup | 250 | 100 | 4 | Tr | 0.1 | 0.1 | 0.2 | | Calories in Tomato Sauce | 1 cup | 245 | 74 | 3 | Tr | 0.1 | 0.1 | 0.2 | | Turnips, cooked, cubes | 1 cup | 156 | 33 | 1 | Tr | Tr | Tr | 0.1 | | Turnips, (leaves and stems) | 1 cup | 144 | 29 | 2 | Tr | 0.1 | Tr | 0.1 |
Tr - Trace Actually you need not to use this calorie counter if you are eating vegetables and fruits and trying to lose your weight. You will notice that the vegetables contain negligible fats. Vegetables give you calories mostly from carbohydrates. Beans also give you high proteins.
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