Understanding How Many Calories are in 150 Grams of Vegetables?

November 3, 2025 •

4 min read

On average, a 150g serving of mixed frozen vegetables contains around 86 to 108 calories, but this can change dramatically depending on the specific ingredients. The answer to how many calories are in 150 grams of vegetables is not a single number, but rather a spectrum based on whether you choose non-starchy, water-rich options or denser, starchy root vegetables.

Quick Summary

The calorie content of 150 grams of vegetables is highly variable, ranging from very low for leafy greens to significantly higher for starchy options like potatoes. This variation is due to differences in water, fiber, and carbohydrate content, with cooking methods and added fats further influencing the total calorie count.

Key Points

Variable Calorie Count: The number of calories in 150g of vegetables is not static; it depends on the type, with non-starchy veggies being lowest in calories.
Starchy vs. Non-Starchy: Non-starchy vegetables like leafy greens contain minimal calories, while starchy ones such as potatoes and corn have more carbohydrates and higher caloric density.
Cooking Matters: Cooking with oils, butter, or rich sauces can significantly increase the calorie count of a vegetable dish, even if the raw vegetables are low-calorie.
Focus on Nutrient Density: The most important aspect of a vegetable-rich diet is its high nutrient-to-calorie ratio, offering vitamins, minerals, and fiber for satiety and health.
Maximize Intake: Instead of obsessing over individual calories, focus on incorporating a wide variety of vegetables into your meals to gain the most comprehensive nutritional benefits.
Mindful Preparation: Opt for steaming, baking, or roasting with minimal added fats to keep your vegetable intake low in calories while preserving nutrients.

The question of how many calories are in a specific amount of vegetables is a common one for anyone monitoring their nutritional intake. The answer, however, is not a simple figure, as the calorie content is heavily dependent on the type of vegetable and how it is prepared. While most vegetables are low in calorie density, some, like starchy roots, are naturally higher, and preparation methods can add extra calories from fats and oils.

The Difference Between Starchy and Non-Starchy Vegetables

Vegetables can generally be split into two categories: starchy and non-starchy. This is the primary factor influencing their caloric difference. Non-starchy vegetables, which include most leafy greens, have a very high water and fiber content, making them low in calories. A large volume of these vegetables can be consumed for a very small number of calories, making them excellent for weight management and feeling full. On the other hand, starchy vegetables store more of their energy as carbohydrates, leading to a higher calorie count per gram.

Non-Starchy Vegetables

For a 150-gram serving, non-starchy vegetables offer minimal calories while delivering a significant nutritional punch. These are ideal for bulking up meals without adding a lot of energy. A cup of spinach, for instance, contains only about 7 calories, and since 150 grams is a little over half a cup, the caloric impact is almost negligible. Similarly, cucumbers, bell peppers, and celery are mostly water and fiber, making them extremely low in calories. Steaming these vegetables is one of the best ways to prepare them to retain their nutrients while keeping the calorie count low.

Starchy Vegetables

In contrast, a 150-gram portion of a starchy vegetable will yield a much higher calorie count. These vegetables, such as potatoes, corn, and peas, are great sources of energy and nutrients but should be consumed with more attention to portion size if you are tracking calories. A medium potato (around 150g) with the skin, for example, contains roughly 161 calories. A cup of cooked corn can have up to 177 calories, though a 150-gram serving may be slightly less. It is important to remember that these are not 'bad' foods; they simply have a different caloric and macronutrient profile that should be considered as part of a balanced diet.

The Impact of Cooking Methods and Added Ingredients

What you do to your vegetables after you buy them is as important as the type you choose. Cooking with oil, butter, or adding creamy sauces can significantly increase the total calorie count, negating the low-calorie nature of many non-starchy vegetables. While stir-frying can add flavor, a light steam or bake without added fats can preserve the vegetable's natural, low-calorie state. Consider the difference between raw broccoli and broccoli slathered in cheese sauce. The broccoli itself is low-calorie, but the added sauce makes it a high-calorie dish.

Comparison Table: Calories in 150g of Various Vegetables


Vegetable (Raw)	Approximate Calories per 150g	Key Nutritional Notes
Spinach	~11 kcal	Excellent source of vitamins K and A, iron.
Cucumber (Slices)	~24 kcal	Very high water content, hydrating.
Broccoli	~47 kcal	High in vitamins C and K, antioxidants, fiber.
Carrots	~62 kcal	Rich in beta-carotene, vitamin A, fiber.
Green Peas	~101 kcal	Good source of protein, fiber, and vitamins.
Corn	~129 kcal	Rich in fiber, B vitamins, and magnesium.
Sweet Potato	~129 kcal	High in vitamin A, vitamin C, manganese, and fiber.
Potato (Baked with skin)	~161 kcal	Excellent source of potassium, vitamin C, and B6.
Avocado	~240 kcal+	High in healthy fats, fiber, and vitamins; portion size is key.

Why Nutrient Density Matters More Than Just Calories

For many healthy eaters, the raw calorie number is less important than the overall nutritional value. The term 'nutrient density' refers to the amount of nutrients (vitamins, minerals, fiber) a food contains in relation to its calorie count. Vegetables are some of the most nutrient-dense foods available. Even though a potato has more calories than spinach, it also offers a different set of valuable nutrients like potassium and vitamin C. Eating a variety of both starchy and non-starchy vegetables is recommended to ensure you get a broad spectrum of nutrients. The key to a healthy diet is to focus on these nutrient-rich foods, and to be mindful of portions and cooking methods for higher-calorie options.

Incorporating Vegetables into Your Diet

For most people, the goal should not be to count every single calorie from vegetables, but rather to maximize vegetable intake. Adding extra vegetables can help you feel full and satisfied, which can naturally reduce the intake of less-healthy, high-calorie foods. Consider adding extra leafy greens to a sandwich, mixing finely chopped broccoli or cauliflower into ground meat dishes, or adding a generous portion of steamed vegetables to the side of your plate.

Practical Tips for a Vegetable-Rich Diet

Bulk up meals: Use low-calorie vegetables like spinach, bell peppers, and mushrooms to increase the volume of your meals without a significant calorie increase.
Flavor without the fat: Use herbs, spices, lemon juice, or vinegar to flavor your vegetables instead of butter or oil.
Smart snacking: Keep a bowl of pre-cut, low-calorie vegetables like carrots, cucumber, and celery sticks in the fridge for easy, healthy snacking.
Experiment with variety: Don't get stuck in a rut. Try different colored and types of vegetables to ensure you get a wide range of vitamins and minerals. For a fantastic resource on the benefits of different vegetable types, check out The Harvard Nutrition Source.

In conclusion, while the number of calories in 150 grams of vegetables varies, all varieties offer valuable nutrition. A balanced diet incorporates a mix of different types, prepared healthily, to reap the full range of vitamins, minerals, and fiber they provide. Focusing on nutrient density over strict calorie counts is a more sustainable and effective approach to a healthy diet. This mindful approach ensures you benefit from their low-fat and high-fiber content, supporting weight management and overall wellness.

Frequently Asked Questions

No, not all vegetables are low in calories. While non-starchy vegetables like lettuce and cucumbers are very low, starchy vegetables such as potatoes, corn, and peas have a higher calorie content due to their greater concentration of carbohydrates.

For weight loss, a great strategy is to use non-starchy, high-fiber vegetables to bulk up your meals. This helps you feel fuller on fewer calories, as they are nutrient-dense and low in energy.

The calorie count for frozen mixed vegetables is generally similar to fresh ones before cooking, but can vary slightly depending on the specific blend of vegetables and any processing. For example, some frozen mixes with a higher proportion of starchy veggies like corn or peas will be more caloric.

Cooking does not significantly change the inherent calories of a vegetable itself, but the method used can add calories. Sautéing in oil or adding butter and cheese sauces will dramatically increase the final calorie count, while steaming or boiling will not.

The lowest-calorie vegetables are typically non-starchy ones with high water content. Excellent examples include cucumbers, lettuce, celery, zucchini, and spinach, which all contain very few calories per serving.

While a calorie is a unit of energy regardless of the source, a calorie from a vegetable provides significantly more nutritional value through vitamins, minerals, and fiber compared to a calorie from processed junk food. This high nutrient density is why vegetables are crucial for a healthy diet.

Yes, absolutely. Higher-calorie vegetables like sweet potatoes are rich in essential nutrients like vitamin A, fiber, and potassium. They are a healthy part of a balanced diet, but mindful portion sizes are important for those managing their overall calorie intake.