What's the most calorically dense vegetable? Unpacking the surprising contenders

November 20, 2025 •

4 min read

A single cup of cooked soybeans (edamame) can contain over 180 calories, putting it among the top contenders when asking what's the most calorically dense vegetable. But is it the highest? While leafy greens have minimal calories, starchy vegetables and legumes pack a powerful caloric punch. This article will break down the nutritional facts to reveal the definitive champion of vegetable calorie density.

Quick Summary

This guide compares starchy vegetables, root vegetables, and common legumes by weight, identifying the true highest-energy-packed contenders like soybeans, potatoes, and yams based on nutritional data.

Key Points

Avocado Leads Due to Fat: While botanically a fruit, the avocado is the most calorically dense 'culinary vegetable' because of its healthy fat content, at approximately 160 calories per 100g.
Legumes Pack a Punch: Foods like cooked soybeans (edamame) and chickpeas are very calorically dense due to their high carbohydrate and protein content.
Starchy Roots are Reliable: Traditional starchy vegetables such as yams, potatoes, and sweet potatoes are consistently among the most calorically dense non-legume options, providing sustained energy.
Preparation is Key: Cooking methods drastically alter a vegetable's calorie density; for instance, a fried potato is far more calorically dense than a boiled one.
Fat vs. Carbs: The source of the calories matters for health. Avocado's high-fat content offers healthy fats, whereas potatoes provide complex carbohydrates for energy.
Definition is Important: The precise answer to what's the most calorically dense vegetable depends on whether you include all foods used culinarily as vegetables, such as fruits (avocado) or legumes (chickpeas).

Defining Calorie Density: What It Means for Vegetables

Calorie density is a measure of the number of calories in a given weight of food, typically expressed as calories per gram or per pound. For vegetables, this measure is key to understanding why some, like lettuce, are so low in calories, while others, like potatoes and legumes, are much higher. The main factors influencing a vegetable's calorie density are its carbohydrate, protein, and fat content. Water-rich vegetables like cucumbers have a very low calorie density because water contains no calories. Conversely, starchy vegetables are rich in carbohydrates, while a few unique 'culinary vegetables' contain high amounts of healthy fats, dramatically increasing their calorie density.

Most people think of traditional root vegetables when they consider high-calorie options, but the world of nutrition holds some surprises. A true investigation into what's the most calorically dense vegetable must consider all foods that function as vegetables in a culinary context, regardless of their botanical classification.

Top Contenders for Calorie Density

When evaluating the most calorically dense vegetables, several categories of food consistently rise to the top. The winner is often a subject of debate depending on whether legumes and avocado are included in the definition of a vegetable.

Legumes in Disguise: Edamame and Chickpeas

Legumes like edamame (fresh soybeans), chickpeas, and lentils are nutritional powerhouses often used in vegetable-centric dishes. They are packed with complex carbohydrates, protein, and fiber, giving them a high caloric density. A single cooked cup of soybeans (edamame) has about 188 calories, while cooked chickpeas contain 269 calories per cup. It's this balance of macronutrients that makes them so satiating and energy-dense. Dried versions are even more dense, with some data showing dried beans can exceed 340 calories per 100g, though they must be rehydrated for cooking.

The Starchy Root Veterans: Potatoes and Yams

Starchy root vegetables are a classic source of high energy. Potatoes, especially white potatoes, are a well-known example, providing a significant amount of carbohydrates and calories. A 100g serving of raw potato contains about 77 calories, but preparation can increase this significantly. Yams, a distinct root vegetable, can be even more calorically dense, with a cup of cubed yams delivering around 118 calories per 100g, according to some sources. Sweet potatoes are also dense, with about 108 kcal per 100g.

The Fatted Fruit Phenomenon: Avocado

Though botanically a fruit (specifically a berry), the avocado is a culinary vegetable and is exceptionally high in calories due to its fat content. A single avocado can contain up to 240 calories, primarily from healthy monounsaturated fats, placing it in a league of its own for calorie density among plant-based foods treated as vegetables. While its high-fat profile makes it dense, these are healthy fats that contribute to satiety and overall health.

The Kernel Powerhouse: Corn

Another high-calorie contender is corn. A cup of corn kernels contains a significant number of calories, primarily from carbohydrates. Sources show a cup of sweet corn can have around 125 calories, with some indicating even higher counts, placing it firmly in the high-density category. Its versatility and ubiquity make it a common source of plant-based energy.

The Allium Surprise: Garlic

While rarely eaten in large quantities, garlic has a surprisingly high calorie density when measured per 100g, at around 149 kcal, primarily from its carbohydrate content. This demonstrates how even potent flavor-enhancing vegetables can be calorically dense, though their small serving sizes mean they don't significantly impact total calorie intake.

Calorically Dense Vegetables Comparison Table


Vegetable	Calories (per 100g)	Primary Calorie Source	Notes
Avocado	~160	Fat	A culinary vegetable, botanically a fruit.
Garlic	~149	Carbs	Eaten in small quantities.
Yam	~118	Carbs	A starchy root vegetable.
Sweet Potato	~108	Carbs	High in vitamin A.
White Potato	~77-93	Carbs	Varies by type and prep.
Edamame (cooked)	~188	Protein & Carbs	Soybeans, often classified as legumes.
Corn (cooked)	~54-96	Carbs	Varies with preparation.
Parsnips	~75	Carbs	A starchy root vegetable.
Chickpeas (cooked)	~135	Protein & Carbs	A legume used as a vegetable.

Examples of High-Calorie vs. Low-Calorie Vegetables

High-Calorie Vegetables (by Weight)

Legumes: Soybeans (Edamame), Lentils, Chickpeas
Starchy Roots: Yams, Sweet Potatoes, Potatoes, Parsnips
Other: Avocado, Corn, Garlic

Low-Calorie Vegetables (by Weight)

Leafy Greens: Spinach, Kale, Lettuce, Cabbage
Cruciferous: Broccoli, Cauliflower, Brussels Sprouts
Water-Based: Cucumber, Celery, Zucchini
Others: Mushrooms, Tomatoes, Bell Peppers

The Role of Preparation and Macronutrient Profile

Calorie density is only part of the story. The way a vegetable is prepared has a massive impact on its final calorie count. For example, a baked potato is far less calorically dense than a potato that has been fried or mashed with added butter and cream. Similarly, the macronutrient source of the calories matters for nutritional goals. The calories from an avocado's healthy fats support heart health and satiety, while the calories from a potato's complex carbohydrates are excellent for providing sustained energy for physical activity. Considering a balanced nutrient profile is more important than focusing solely on calorie density.

Conclusion: The Final Verdict on Calorie Density

So, what's the most calorically dense vegetable? If we consider all foods used as vegetables in the kitchen, avocado is the clear winner due to its high concentration of healthy fats, with estimates placing it around 160 calories per 100g. If legumes are included, cooked chickpeas and edamame are strong contenders, providing over 130 calories per 100g, with dried versions being even more potent. For traditional starchy vegetables, yams and potatoes consistently top the list, with yams showing slightly higher density in some comparisons. However, the most accurate answer depends on definitions and preparation. Ultimately, the best approach is to consider a food's overall nutritional value, not just its caloric density. For more comprehensive nutrient information on raw vegetables, refer to the U.S. Food and Drug Administration's resources.

Frequently Asked Questions

Botanically, the avocado is a large berry and therefore a fruit. However, in culinary terms, it is most often used and prepared as a vegetable, which is why it is often included in discussions of vegetable nutrition.

Calorie density in vegetables is largely determined by their water and carbohydrate content. Water-rich vegetables have low density, while starchy vegetables like potatoes and yams, which have a lower water content and higher carbohydrates, are more dense.

Yes, cooking methods significantly impact calorie density. Boiling a potato, for example, adds no calories, while frying it or mashing it with butter and milk adds a substantial number, increasing its caloric density significantly.

Absolutely. Foods like avocados, sweet potatoes, and legumes are excellent sources of nutrients, fiber, and healthy fats. When consumed in moderation and prepared healthily, they can be a very nutritious and filling part of a balanced diet.

Different varieties of potatoes have slightly different nutritional profiles, but the primary factor influencing their calorie density is the preparation method. A raw or baked potato is less dense than a fried or processed potato product.

Good low-calorie alternatives include non-starchy vegetables like cauliflower, zucchini, or broccoli. For example, cauliflower can be riced or mashed as a lower-calorie substitute for potatoes.

Legumes achieve high caloric density because they are rich in both complex carbohydrates and plant-based protein, with a lower water content than many fresh vegetables. These macronutrients provide concentrated energy.