Do Vegetables Have Any Calories? The Truth About Low-Energy Foods

December 9, 2025 •

3 min read

According to the CDC, most fruits and vegetables are naturally low in fat and calories, but they are not calorie-free. Debunking the myth that 'negative calorie' vegetables burn more energy than they contain, we explore how all vegetables have calories, why the amount varies, and how they play a vital role in healthy eating and weight control.

Quick Summary

All vegetables contain calories from carbohydrates, although some have very low energy density due to high water and fiber content. This makes them ideal for weight management. Starchy vegetables are more calorie-dense than non-starchy types. How you prepare them also affects the total calorie count.

Key Points

All Vegetables Have Calories: Contrary to popular belief, no vegetable is calorie-free, but they are generally very low in energy density.
Starchy vs. Non-Starchy Calories: Non-starchy vegetables (like leafy greens) have significantly fewer calories per serving than starchy ones (like potatoes and corn).
Fiber and Water Promote Fullness: The high fiber and water content in most vegetables help you feel full on fewer calories, aiding in weight management.
Preparation Matters: Cooking methods like frying or adding high-fat sauces can increase the calorie content of vegetables, offsetting their low-calorie nature.
Low Energy Density is Key: Focusing on low energy-dense foods, like vegetables, allows for larger portion sizes without a high calorie cost.
Weight Loss Requires Calorie Deficit: Vegetables are an excellent tool for creating a calorie deficit by replacing higher-calorie foods, not because they burn calories themselves.

Understanding Calories and Energy Density

Every food that provides energy to the body contains calories, which are a measure of that energy. A common misconception is that some vegetables, like celery, have "negative calories." While it's true that the calories in many vegetables are very low, the body expends a minimal amount of energy during digestion, which never exceeds the calorie content of the food itself. The primary reason vegetables are so beneficial for weight management is their high energy density, which is a measure of calories per gram. Low energy-dense foods, like many vegetables, allow you to eat a larger volume of food for fewer calories, promoting a feeling of fullness without overeating.

The Difference Between Starchy and Non-Starchy Vegetables

The amount of calories in vegetables varies significantly depending on the type, primarily based on their starch and sugar content. This distinction is crucial for understanding how to incorporate them into your diet effectively.

Non-Starchy Vegetables

These vegetables are known for their high water content and lower carbohydrate load, which results in a very low calorie count. They are excellent for filling your plate and adding nutrients with minimal energy intake. Examples include:

Spinach and other leafy greens
Broccoli and cauliflower
Cucumbers and bell peppers
Mushrooms
Celery

Starchy Vegetables

Starchy vegetables contain more carbohydrates, which translates to a higher calorie count per serving compared to their non-starchy counterparts. While they are still nutrient-dense and a healthy part of a balanced diet, they should be consumed in more moderate portions, especially for those watching their carbohydrate intake. Examples include:

Potatoes and sweet potatoes
Corn
Peas
Squash (e.g., butternut)
Parsnips

The Role of Water and Fiber

The high water and fiber content found in most vegetables is the real secret to their dietary power. Water adds volume to food without adding calories, while fiber is a type of carbohydrate that the body cannot fully digest. This means fiber passes through the digestive system slowly, contributing to a feeling of satiety and helping to regulate blood sugar levels. This combination helps curb appetite and prevent overconsumption of higher-calorie foods, making vegetables an indispensable tool for healthy eating habits and weight loss.

Comparison Table: Calorie Counts for Common Vegetables

To illustrate the difference in energy content, here is a comparison of common vegetables, both non-starchy and starchy, with their approximate raw calorie counts per cup.


Vegetable	Type	Calories (per 1 cup, raw)
Spinach	Non-starchy	7
Broccoli	Non-starchy	31
Cucumber	Non-starchy	16
Bell Pepper	Non-starchy	39
Carrots	Non-starchy	52
Corn	Starchy	125
Green Peas	Starchy	117
Sweet Potato	Starchy	114
Potato	Starchy	161

The Impact of Preparation

It is important to remember that preparation methods can significantly alter the final calorie count of a vegetable dish. Steaming or roasting vegetables lightly with a small amount of olive oil will add minimal calories, preserving their nutritional benefits. However, frying them or drowning them in high-fat sauces, butter, or cheese can quickly turn a low-calorie food into a high-calorie one, undermining your health goals. Making smart choices about preparation is just as important as choosing the right vegetables. For inspiration, the CDC provides healthy habits and recipes to manage weight with vegetables at your side.

Conclusion: Making Smart Choices

So, do vegetables have any calories? Yes, every single one. But that's not the whole story. The takeaway is that vegetables, especially the non-starchy varieties, are remarkably low in energy density. Their high fiber and water content means you can eat a lot of them to feel full and satisfied while keeping your total calorie intake low. The key to success is to incorporate a variety of vegetables into your diet, prepare them in a healthy manner, and use them as a tool to displace higher-calorie foods. By focusing on smart substitutions and enjoying the natural abundance of vegetables, you can effortlessly manage your weight and improve your overall health.

A Final Word on the 'Negative Calorie' Myth

The idea of "negative calorie" foods is a persistent myth. While some foods, particularly high-fiber and high-water content vegetables, require a small amount of energy to digest, this amount is always less than the energy the food provides. The real benefit of these foods is their low energy density and ability to fill you up, not some magical calorie-burning effect.

Frequently Asked Questions

No, all vegetables contain calories. Non-starchy vegetables are simply very low in calories due to their high water and fiber content, making them low in energy density.

Use vegetables to replace higher-calorie ingredients in your meals, and fill half your plate with them. Their high water and fiber content will help you feel full and satisfied on fewer calories, contributing to a calorie deficit.

The calorie content of a vegetable doesn't change significantly when cooked, assuming no fat or sugar is added. However, cooking can change the volume, so a cup of raw spinach will have fewer calories than a cup of cooked spinach due to the reduced volume.

Some of the lowest calorie vegetables include leafy greens like spinach and lettuce, celery, broccoli, cauliflower, and cucumbers. These are non-starchy and rich in water.

The term 'free' is often used informally for foods that are so low in calories they don't need to be meticulously tracked for most weight loss goals. However, it's a conceptual term, not a scientific fact, as all foods provide some energy.

Fiber adds bulk to your diet and moves through your digestive system slowly. This process helps you feel full for longer periods, reducing overall food consumption and aiding in appetite control.

For most people, obsessively counting every calorie from vegetables is unnecessary. Focusing on eating a variety of vegetables and filling your plate with them is more sustainable and effective for long-term healthy eating and weight management.