How Many Calories Are in Seasonal Vegetables?

January 5, 2026 •

4 min read

According to the Dietary Guidelines for Americans, most adults do not meet the recommended intake of 2 to 3 cups of vegetables per day. Understanding how many calories are in seasonal vegetables can make it easier to incorporate these nutrient-dense foods into your diet and meet your daily goals.

Quick Summary

This guide details the calorie content and nutritional benefits of seasonal vegetables for spring, summer, fall, and winter. It provides a helpful chart comparing calories and highlights how fresh, seasonal produce can support a healthier, more flavorful diet.

Key Points

Low-Calorie Powerhouses: Many seasonal vegetables, especially leafy greens and water-rich varieties like spinach and cucumber, are exceptionally low in calories.
Nutrient Density Peaks in Season: Produce picked at its peak ripeness, during its natural growing season, tends to contain higher levels of vitamins, minerals, and antioxidants.
Seasonal Diversity Promotes Health: Eating different vegetables throughout the year ensures a wide array of nutrients, supporting different bodily needs in each season.
Cooking Method Impacts Calories: The way you prepare vegetables significantly affects the final calorie count; frying adds substantial calories, while steaming or roasting adds minimal.
Seasonal Eating is Budget-Friendly: When a vegetable is in season and abundant, it is typically more affordable at local markets and grocery stores.
Winter Vegetables are Hardier: Heartier root vegetables and cruciferous vegetables, like kale and Brussels sprouts, thrive in colder months and offer a different nutritional profile than summer fare.

Spring Vegetables: Fresh and Low-Calorie Choices

As the cold weather fades, spring offers a bounty of crisp, fresh vegetables that are typically very low in calories and packed with nutrients. Eating seasonally in the spring is an excellent way to reboot your diet and increase your intake of vitamins and minerals after a long winter.

Asparagus: A spring staple, a 100g serving of asparagus contains only about 20-25 calories. It is a great source of Vitamin K, folate, and antioxidants.
Spinach: This leafy green is incredibly low in calories, with 100g containing just 25 calories. Spinach is rich in iron, calcium, and Vitamin C, which can be even more potent when harvested at its peak.
Radishes: With only 12 calories per 100g, radishes offer a peppery crunch and are an excellent source of Vitamin C.
Leeks: Related to onions, leeks have a milder flavor and contain around 23 calories per 100g. They provide a good amount of dietary fiber and Vitamin K.

Why Spring Produce is So Nutritious

Vegetables harvested in season, like those in spring, are often picked at their peak ripeness, maximizing their flavor and nutrient content. Produce that travels long distances or is harvested prematurely for shipping can lose nutritional value. By opting for locally-sourced spring vegetables, you are ensuring a more nutrient-dense meal.

Summer Vegetables: Hydrating and Flavorful

Summer brings longer days and plenty of sunshine, which means many vegetables are water-rich and naturally hydrating. The calories in seasonal vegetables during this time are often quite low, making them perfect for light, refreshing meals.

Zucchini (Courgette): This versatile squash is a dieter's friend, with only 16 calories per 100g. It's a great source of Vitamin C and potassium.
Cucumbers: A 100g serving of cucumber contains a mere 15 calories, making it one of the lowest-calorie vegetables available. Cucumbers are great for hydration due to their high water content.
Tomatoes: Although technically a fruit, tomatoes are used as a vegetable and contain about 18 calories per 100g. Summer-grown tomatoes are particularly rich in lycopene, a powerful antioxidant.
Bell Peppers: Red peppers contain around 21 calories per 100g and are bursting with Vitamin C and other antioxidants.

Autumn Vegetables: Hearty and Filling

As temperatures drop, autumn brings a harvest of heartier, denser vegetables. While some of these, like starchy squash and potatoes, have higher calorie counts than summer's watery produce, they are still incredibly healthy and satisfying.

Butternut Squash: A versatile and slightly sweet vegetable, 100g contains approximately 36 calories. It is an excellent source of Vitamin A.
Pumpkin: With only 13 calories per 100g, pumpkin is a great low-calorie base for soups and other dishes.
Carrots: These root vegetables contain about 34 calories per 100g and are packed with beta-carotene, which converts to Vitamin A in the body.
Beetroot: Providing 36 calories per 100g, beetroot is a vibrant, earthy vegetable rich in antioxidants and nitrates.

Winter Vegetables: Robust and Nutritious

Winter vegetables are known for their resilience and ability to grow in colder climates. These hardy options often provide essential nutrients needed to boost immunity during the colder months.

Brussels Sprouts: A 100g serving contains about 42 calories. They are an excellent source of Vitamins K and C.
Kale: This leafy green is incredibly nutritious, with 100g containing 39 calories. It is rich in Vitamins A, C, and K.
Potato: A medium potato contains about 110 calories, but can vary widely based on preparation. While more calorie-dense, potatoes offer a good source of potassium and Vitamin C.
Savoy Cabbage: A 100g serving contains 27 calories. Like other cruciferous vegetables, it contains powerful antioxidants.

Comparison Table: Calories in Seasonal Vegetables (per 100g)


Vegetable	Season	Calories (kcal)	Key Nutrients
Asparagus	Spring	25	Vitamin K, Folate
Spinach	Spring	25	Iron, Calcium, Vitamin C
Zucchini	Summer	16	Vitamin C, Potassium
Cucumber	Summer	15	Hydration, Vitamin K
Butternut Squash	Autumn	36	Vitamin A, Fiber
Carrots	Autumn	34	Beta-carotene, Vitamin K
Brussels Sprouts	Winter	42	Vitamin C, Vitamin K
Kale	Winter	39	Vitamins A, C, K
Potato (raw)	Winter	77	Potassium, Vitamin C

Conclusion

Understanding how many calories are in seasonal vegetables is a powerful tool for weight management and overall health. While the exact calorie counts vary by type, most vegetables remain a low-calorie, nutrient-dense food group. Embracing seasonal eating not only provides you with the freshest and most flavorful produce but also ensures you get a diverse range of vitamins and minerals throughout the year. For more detailed nutrition information on vegetables, the USDA provides an extensive food database. By focusing on the vegetables that are naturally abundant in each season, you can enjoy a healthier, more sustainable, and more delicious diet. offers further guidance on meeting daily vegetable intake goals.

Frequently Asked Questions

The lowest-calorie seasonal vegetables are typically water-rich and leafy greens. Examples include cucumbers (summer), radishes (spring), spinach (spring), and iceberg lettuce (available year-round), which all have very low-calorie counts per 100g serving.

Calorie counts can differ between seasons based on the type of vegetable. Summer vegetables are often more water-based and lower in calories (e.g., zucchini, cucumber), while autumn and winter vegetables are often starchier and more calorie-dense (e.g., potatoes, butternut squash).

Cooking itself does not add calories, but the oils, fats, and sauces used during preparation can significantly increase the calorie count. Steaming, boiling, and roasting with minimal oil are low-calorie cooking methods.

While fresh, peak-season produce is ideal, frozen vegetables are often flash-frozen soon after harvest, which locks in many nutrients. They are a highly nutritious option, especially when fresh produce is out of season.

You can check local farmers' market schedules, state agriculture department websites, or use online resources like the USDA's seasonal produce guide to find out what vegetables are currently in season in your region.

Most vegetables are low in calories, particularly non-starchy varieties. However, starchy vegetables like potatoes, corn, and legumes are more calorie-dense due to their higher carbohydrate content, though they are still very nutritious.

Yes, incorporating seasonal vegetables, which are often high in fiber and low in calories, can support weight loss. Their high fiber and water content helps you feel full and satisfied while consuming fewer calories overall.