How many calories are in 100g of raw vegetables? A detailed breakdown

November 11, 2025 •

4 min read

With over 90% water content in many varieties, raw vegetables are celebrated for their low-calorie density. This guide will break down exactly how many calories are in 100g of raw vegetables, highlighting the differences across popular choices and explaining why they are a staple for healthy eating.

Quick Summary

Explore the wide range of caloric content found in 100g of raw vegetables, from leafy greens to root vegetables, and understand the factors that influence their energy density, including water and fiber content.

Key Points

Variable Calories: The number of calories in 100g of raw vegetables varies greatly depending on the specific type, from as low as 7 kcal for mushrooms to 67 kcal for peas.
Water and Fiber are Key: Raw vegetables are low in calories primarily due to their high water and fiber content, which contributes bulk and weight without adding significant calories.
Low Calorie Examples: High-water vegetables like celery (9 kcal), lettuce (14 kcal), and cucumber (15 kcal) are among the lowest in calories per 100g.
Higher Calorie Examples: Starchy or protein-rich vegetables, such as peas (67 kcal) and edamame (155 kcal), have a higher caloric density.
Nutrient Differences: Eating vegetables raw can preserve heat-sensitive vitamins, while cooking can increase the bioavailability of certain antioxidants like beta-carotene and lycopene.
Satiety and Weight Management: The high fiber and water in raw vegetables help promote fullness, making them an effective tool for managing weight and curbing appetite.
Balanced Intake is Best: Consuming a mix of both raw and cooked vegetables is recommended to gain the widest range of nutritional benefits.

Raw vegetables are a cornerstone of a healthy diet, known for their abundant vitamins, minerals, and fiber, all packed into a low-calorie package. The caloric content can vary significantly, depending on the specific type of vegetable. For instance, water-dense greens like lettuce and cucumber contain far fewer calories per 100g than more starchy options like peas or carrots. This low-calorie density is largely due to their high water and fiber content, which adds volume and weight without contributing a large number of calories. This makes them an excellent tool for weight management, as they can help you feel full on fewer calories.

Why are raw vegetables so low in calories?

The primary reasons for the low energy density of most raw vegetables are their high water and dietary fiber content. Water has no calories, and many vegetables, such as celery and cucumber, are over 95% water. The high fiber content in vegetables also contributes to this effect. Fiber is a type of carbohydrate that the human body cannot fully digest, meaning it passes through the system without being absorbed for energy. Both water and fiber increase satiety, making you feel full for longer and helping to control overall calorie intake. In contrast, cooking can sometimes increase the calorie density of vegetables by evaporating water.

Calorie content of popular raw vegetables per 100g

To illustrate the diversity in calorie counts, here is a comparison table of several common raw vegetables:


Vegetable	Calories (per 100g)	Primary Characteristics
Celery	9	Extremely high water content.
Mushrooms	7	High water content, mild flavor.
Cucumber	15	Exceptionally high in water (approx. 97%).
Lettuce (Iceberg)	14	Very high water content.
Red Bell Pepper	21	High water content, rich in vitamin C.
Spinach	25	High in vitamins, minerals, and water.
Broccoli	34	Good source of fiber and vitamins C and K.
Carrots	34	Contains natural sugars, good source of fiber and beta-carotene.
Kale	39	High in vitamins A, C, and K, along with fiber.
Peas	67	Higher in sugar, protein, and fiber than many other vegetables.
Edamame	155	Significantly higher in calories due to protein content.

The raw vs. cooked debate: A nutritional perspective

The choice between eating vegetables raw or cooked is not about one being definitively better, but rather about maximizing different nutrients.

Benefits of eating raw vegetables

Nutrient Retention: Raw vegetables retain more of certain heat-sensitive vitamins, particularly water-soluble ones like Vitamin C and B vitamins.
Hydration: Many raw vegetables have a higher water content, which aids in hydration.
Enzymes: Raw vegetables contain naturally occurring enzymes that can assist with digestion, though the body produces its own digestive enzymes as well.

Benefits of eating cooked vegetables

Increased Bioavailability: Cooking can increase the body's ability to absorb certain nutrients. For example, cooking tomatoes boosts the availability of lycopene, and cooking carrots increases beta-carotene absorption.
Digestibility: Cooking breaks down tough plant cell walls, making some vegetables easier to chew and digest for individuals with sensitive stomachs.
Reduced Antinutrients: Cooking can reduce levels of certain compounds that may interfere with nutrient absorption, such as oxalates in spinach and beet greens.

For a well-rounded diet, consuming a mix of both raw and cooked vegetables is often recommended to reap the full spectrum of nutritional benefits.

Health benefits of a diet rich in raw vegetables

Incorporating a variety of raw vegetables into your diet provides numerous health benefits beyond just calorie control.

Weight Management: The high fiber and water content promotes feelings of fullness, helping to reduce overall calorie intake and prevent overeating.
Improved Gut Health: The dietary fiber in raw vegetables acts as a prebiotic, feeding the beneficial bacteria in your gut and promoting a healthy microbiome.
Reduced Chronic Disease Risk: Diets rich in plant-based foods are consistently linked to a lower risk of heart disease, type 2 diabetes, and certain cancers.
Immune System Support: Raw vegetables are packed with vitamins and antioxidants that bolster the immune system, helping to protect against illness.
Improved Skin Health: Vitamins like A and C, abundant in many raw vegetables, contribute to healthy, glowing skin.

Conclusion

While an average of 20 calories is sometimes cited, the caloric content of 100g of raw vegetables is highly specific to the type. The key takeaway is that most raw vegetables are very low in calories, with variations depending on their water, fiber, and sugar content. This low energy density, combined with their rich nutrient profile, makes them an excellent choice for anyone looking to maintain a healthy weight and improve their overall health. Incorporating a variety of raw and cooked vegetables is the best strategy to maximize your nutritional intake. A plate filled with a vibrant mix of fresh produce is a powerful and delicious way to nourish your body. For more information on the health benefits of plant-based diets, visit Harvard's T.H. Chan School of Public Health website.

Frequently Asked Questions

No, there is no single calorie count. The value is highly specific to the type of vegetable, as the caloric content varies based on its water, fiber, and carbohydrate levels. For example, 100g of cucumber has fewer calories than 100g of carrots.

Calorie content is influenced by the vegetable's composition. Vegetables with higher water and fiber content, like lettuce and cucumber, have fewer calories. Those with more carbohydrates, starches, or protein, such as peas or corn, have a higher calorie count.

Cooking does not add calories to the vegetable itself, but it can increase the concentration of calories by reducing water content. However, adding cooking oils, butter, or sauces will add significant calories. Some nutrients also become more bioavailable when cooked.

Yes, eating raw vegetables can aid in weight loss. Their high fiber and water content can help you feel full on fewer calories, reducing overall intake. They also provide essential nutrients without excess fat and added sugars.

Not necessarily. Raw vegetables retain more heat-sensitive vitamins like C and B, but cooking can enhance the availability and absorption of other nutrients, such as beta-carotene in carrots and lycopene in tomatoes. A mix of both raw and cooked vegetables is ideal.

Some of the best raw vegetable choices for a low-calorie snack include celery, cucumber, radishes, and bell peppers. These options are very high in water content and low in calories, making them a filling and healthy choice.

Fiber is extremely important. It helps promote a healthy digestive system, provides a feeling of fullness to aid in weight management, and can help regulate blood sugar and cholesterol levels.