Vegetable Nutrition Facts

Your Guide to
the Nutritional Values of Vegetables


A sound knowledge of vegetable nutrition facts is the cornerstone of good health. Vegetables have immense curative and preventive health benefits and this is why a vegetable rich diet is essential for a healthy existence.

Not everyone likes vegetables the most. A great way to deal with this is juicing them. You'll find many juicing ideas in our Free Juicer Recipes!


The Significance of Vegetables in Nutrition

Vegetable Nutrition Facts

Healthy eating requires food balance, variety, and moderation. When planning a healthy diet, vegetable nutrition facts play a key role. A healthy vegetarian diet requires a balance between all the essential nutrients needed in order to maintain physical health.

People solely dependant on vegetables for nutrition often face potential risks that come with consuming a plant-based food diet, including certain deficiencies in nutrition. Such as iron, calcium, vitamin B-12, and essential protein amino acids.

TIP: Take lessons in vitamins in our article Facts about Vitamins

However this risk is often encountered because people lack sufficient knowledge about the facts. A good knowledge of this can help you plan a complete and healthy vegetarian diet and can provide you with all the health benefits of vegetarianism. It can eliminate any chances of deficiencies with well-balanced vegetarian meals, too.


Vegetable Nutrition Facts

It's hard to argue with the health benefits of a diet rich in fruits and vegetables for nutrition content. Although vegetables health benefits are innumerable, here we attempt to decode a few key vegetable nutritional facts.

Vegetables are low in fat but contain high amounts of all natural vitamins and Everyday Minerals. All vegetables in the green-yellow-orange category are rich sources of calcium, magnesium, potassium, iron, beta-carotene, vitamin B-complex, vitamin-C, vitamin A and vitamin K.

As with most raw foods, an important vegetable nutrition fact is that vegetables are sources for many antioxidants that are responsible for protecting the body against oxidant stress, aging, diseases and cancers, and also help the body to develop the capacity to fight against these by boosting immunity.

Another noteworthy vegetable nutrition fact is that vegetables are rich sources of soluble as well as insoluble dietary fiber. This is also known as non-starch polysaccharides (NSP), such as cellulose, gums, mucilages, pectins and so on.

Fiber is responsible for absorbing excess water in the colon and retaining a good amount of moisture in the fecal matter, thereby facilitating its easy passage out of the body. This is how Foods High in Fiber are helpful in preventing conditions such as hemorrhoids, chronic constipation and rectal fissures.

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Health Benefits Vegetables

Here’s an impressive list of vegetables along with their vegetable nutrition facts and health benefits:

Vegetable Nutrition Facts

  • Carrots
    Carrots are packed with nutritive power. These root vegetables come laden with wholesome health benefiting compounds such as beta carotenes, vitamin A, minerals and antioxidants in ample amounts.


  • TIP: For a tasty way to consume them, read also Carrot Juicing

  • Broccoli
    Broccoli is rich in phyto-nutrients that help protect men from prostate cancer and stroke. Botanically, it belongs to the cruciferous family of vegetables which also include cauliflower, brussel sprouts, cabbage, and arugala.

  • Green beans
    They are a delight for veggie lovers. They are are very low in calories and contain no saturated fat, while being a very good source of vitamins, minerals and plant-derived micro-nutrients. Green beans are an excellent source of vitamin A and many antioxidants. Due to the abundant content of dietary fiber in them, they serve as bulk laxative.

  • Potatoes
    These are a nutritionally rich tuberous root vegetable and a good source of starch and fiber. With potatoes having incurred the wrath of weight loss experts the world over, a very surprising vegetable nutrition fact about potatoes is that they contain very low fat (just 0.1 g per100 g) and no cholesterol!

  • Spinach
    This wonderful green leafy vegetable is recognized as one of the functional foods for its nutritional, antioxidant and anti-cancer properties. It is very low in calories and fats (100 g of raw leaves provide just 23 calories) and is commonly recommended for controlling cholesterol and weight reduction programs.

    Spinach is also a rich source of Iron. A serving of 100 g of fresh spinach contains about 25 percent of the recommended daily intake of iron. Check out Spinach Juice

  • Onions
    This vegetable is one of the oldest edible foods known to mankind. Onions are known for their anti-mutagenic and anti-diabetic properties (e.g., they help protect the body from cancers and help lower blood sugar levels in diabetics).

    They are also a good source of the antioxidant flavonoid quercetin, which is found to have anti-carcinogenic, anti-inflammatory and anti-diabetogenic functions.

Lately, vegetables nutrition has widely drawn the attention of fitness conscious laymen and food scientists alike for their proven health benefits. We hope this article has given you a fair idea of vegetable nutrition facts and how to work vegetables into your daily diet intelligently.


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