🥦Food Group Guide
Vegetables Nutrition Guide
Cruciferous, Leafy & Nutrient-Rich Vegetables
Discover the most nutrient-dense vegetables for vitamins A, C, K, folate, iron, and gut-healthy dietary fiber with minimal calories.
Nutritional Profile: Vegetables provide some of the highest micronutrient-to-calorie ratios in human nutrition, delivering essential carotenoids, phylloquinone (Vitamin K1), folate, magnesium, and dietary nitrates.
Category Averages (per 100g)
48Avg Calories (kcal)
2.0gAvg Protein
2.3gAvg Fiber
6Verified Foods
Key Nutrients:
Verified Vegetables Foods (6)
Browse full nutrient chemistry profiles, portion benchmarks, and smart alternatives.
Expert Insights
Frequently Asked Questions About Vegetables
What are the most nutrient-dense vegetables?
Dark leafy greens (spinach, kale), cruciferous vegetables (broccoli, Brussels sprouts), and red bell peppers provide the highest concentration of vitamins A, C, K, and minerals per 100 calories.
Does cooking vegetables reduce their nutritional value?
Water-soluble vitamins (like Vitamin C and B vitamins) can degrade with prolonged boiling. However, light steaming or roasting enhances the bioavailability of fat-soluble carotenoids like lycopene and beta-carotene.