Vegetables
Nutrition facts and reference pages for common vegetables.
All Vegetables
Spinach
Nutrition facts, iron, vitamin K, folate, and how to include it in your diet.
Broccoli
Cruciferous vegetable high in vitamin C, vitamin K, and folate.
Carrot
Root vegetable exceptionally rich in beta-carotene and vitamin A.
Tomato
Fruit-vegetable providing lycopene, vitamin C, and potassium.
Sweet Potato
Starchy root rich in beta-carotene, fibre, and potassium.
Cucumber
Hydrating vegetable providing water, vitamin K, and potassium.
Kale
Leafy green exceptionally high in vitamin K, vitamin C, and calcium.
Why Vegetables Matter
Vegetables are the most nutrient-dense food group per calorie. They provide fibre, vitamins, minerals, and phytonutrients that support nearly every system in the body. Most dietary guidelines recommend 3–5 servings of vegetables per day.
What Counts as a Serving?
- 1 cup of raw leafy greens (spinach, lettuce)
- 1/2 cup of cooked vegetables
- 1 medium whole vegetable (tomato, carrot, pepper)
- 1/2 cup of vegetable juice
Eat the Rainbow
Different colors in vegetables reflect different phytonutrients: red (lycopene), orange (beta-carotene), green (chlorophyll, lutein), purple (anthocyanins), and white (allicin, quercetin). Eating a variety of colors is the easiest way to cover your nutrient bases.
Frequently Asked Questions
Fresh vs. frozen vegetables?
Both are nutritious. Frozen vegetables are picked and frozen at peak ripeness, so they retain most nutrients. Canned vegetables can be high in sodium — choose low-salt versions and rinse before use.
Should I cook vegetables?
Some nutrients (like lycopene in tomatoes) increase with cooking, while others (like vitamin C) decrease. A mix of raw and cooked is ideal.