Which vegetables are high in calories?

November 7, 2025 •

4 min read

While many people associate vegetables with low-calorie diets, some varieties are surprisingly energy-dense due to their higher starch or fat content. Understanding which vegetables are high in calories is a key piece of nutritional knowledge, whether you are trying to manage your weight or simply seeking to add more nutrient-packed foods to your diet.

Quick Summary

An in-depth look at calorie-dense vegetables, detailing the nutritional composition of starchy roots, legumes, and options rich in healthy fats, along with their various health benefits and best uses.

Key Points

Calorie density varies: The calorie count in vegetables depends on their water, carbohydrate, and fat content.
Starchy roots are high in carbs: Vegetables like potatoes, sweet potatoes, and cassava are high in calories due to their starch content.
Legumes are protein-rich: Peas and chickpeas, which are technically legumes, offer significant protein and fiber along with calories.
Avocado is fat-dense: The high-calorie content of avocados comes from healthy monounsaturated fats.
Preparation matters: Cooking methods, such as deep-frying versus roasting, heavily impact the final calorie count of any vegetable.
High-calorie vegetables are nutrient-rich: These vegetables offer a wealth of vitamins, minerals, and fiber alongside their energy content.

Understanding Calorie Density in Vegetables

Not all vegetables are created equal in terms of their calorie count. The primary reason for this difference lies in their composition, specifically the proportion of water, carbohydrates (especially starch), and fat they contain. Low-calorie vegetables, such as lettuce and cucumbers, are primarily made of water, whereas higher-calorie options contain more carbohydrates, fats, and fiber, which are packed with energy. For instance, a 1/2 cup of starchy corn provides roughly 60 calories, while the same amount of non-starchy broccoli contains only about 25 calories.

High-calorie vegetables can be a nutritious addition to any diet, providing a boost of energy along with essential vitamins and minerals. They are particularly useful for those looking to gain weight healthily or increase their overall calorie intake with wholesome food sources.

Starchy Vegetables: The Root of Energy

Starchy vegetables are a major source of calories due to their high carbohydrate content. These carbohydrates are stored as starch, which the body can use for sustained energy.

Potatoes: A medium baked potato with the skin on contains about 160 calories and is an excellent source of potassium and vitamin B6. A 100g serving of raw potato contains about 77 calories.
Sweet Potatoes: Offering a sweeter flavor and vibrant color, sweet potatoes are rich in beta-carotene (a precursor to Vitamin A) and provide around 90 calories per 100g.
Corn: Often debated as a grain, corn is classified culinarily as a starchy vegetable and is a good source of B vitamins and magnesium. A cooked cup provides between 130 and 150 calories.
Cassava: This tropical root vegetable is exceptionally high in carbohydrates, providing around 160 calories per 100g, making it one of the most calorie-dense vegetables.
Parsnips: A member of the carrot family, parsnips offer 75 calories per 100g and are packed with fiber, vitamin C, and folate.

Legumes and Grains with High-Calorie Vegetable Profiles

While technically legumes or grains, these foods are frequently discussed alongside starchy vegetables for their high-calorie and high-fiber content.

Chickpeas: With 269 calories per cooked cup, chickpeas are a powerhouse of protein and fiber, making them incredibly filling and nutritious.
Edamame: These immature soybeans deliver 188 calories per cooked cup, along with protein, fiber, and vitamins K and C.
Peas: Providing 84 calories per 100g, green peas are also a good source of fiber, protein, and various vitamins.

Vegetables Rich in Healthy Fats

Some vegetables derive their high-calorie content from healthy fats rather than carbohydrates.

Avocado: Known for its healthy monounsaturated fats, an avocado is a prime example of a calorie-dense vegetable. One whole avocado can contain over 200 calories, and one cup has approximately 384 calories.
Plantains: Though a fruit botanically, plantains are cooked and used like starchy vegetables and contain a higher calorie count than bananas due to their starch content, with about 116-122 calories per 100g.

Comparison of Calorie-Dense Vegetables


Vegetable	Calories (per 100g)	Primary Source of Calories	Key Nutrients
Cassava (Raw)	160 kcal	Carbohydrates (Starch)	Vitamin C, Potassium
Avocado	~160 kcal	Healthy Fats	Healthy Fats, Potassium, Vitamins K & C
Plantain (Raw)	116-122 kcal	Carbohydrates (Starch)	Vitamin C, Potassium, Magnesium
Corn (Boiled)	86-96 kcal	Carbohydrates (Starch)	B Vitamins, Magnesium, Lutein
Sweet Potato (Raw)	86-90 kcal	Carbohydrates (Starch)	Beta-carotene (Vit A), Vitamin C, Manganese
Peas (Cooked)	84 kcal	Protein, Carbohydrates (Starch)	Protein, Fiber, Vitamins K & C
Potato (Raw)	74-77 kcal	Carbohydrates (Starch)	Potassium, Vitamin C, Vitamin B6
Parsnip (Cooked)	66-75 kcal	Carbohydrates (Starch)	Fiber, Vitamin C, Folate

Incorporating High-Calorie Vegetables into Your Diet

Adding these nutrient-dense vegetables to your meals is simple and can be done in various delicious ways. For instance, roasted potatoes and sweet potatoes are hearty side dishes, while mashed versions can be enriched with a little milk or healthy oil for an even greater calorie boost. Corn can be added to stir-fries or salads, and peas are a versatile addition to stews and pasta dishes. Avocado is a staple for adding healthy fats and creaminess to smoothies, salads, and toast.

For those looking for more creative options, root vegetable gratins, like the one incorporating potatoes and carrots, offer a rich, high-calorie meal. Pureed high-calorie vegetables like pumpkin, sweet potato, and cauliflower can be incorporated into sauces or soups to boost flavor and nutrition, and they can be made ahead and frozen.

A Note on Processed Foods

While focusing on naturally calorie-dense vegetables, it is important to remember that added fats during cooking can drastically increase calorie content. For instance, while a baked potato is a healthy option, deep-fried french fries are far less so, containing a significant amount of unhealthy added fats and calories. The key is to prepare these foods in healthy ways to retain their nutritional benefits.

Conclusion

Knowing which vegetables are high in calories allows for more intentional dietary planning, especially for those aiming for healthy weight gain or simply seeking energy-rich, nutrient-dense foods. From starchy root vegetables like potatoes and cassava to legumes like chickpeas and the healthy fats in avocados, a wide variety of delicious and nutritious options are available. Including a diverse range of vegetables, both high and low in calories, is essential for a balanced and healthy diet that provides the body with the full spectrum of nutrients it needs.

Harvard T.H. Chan School of Public Health: Vegetables and Fruits

Frequently Asked Questions

No, high-calorie vegetables are not inherently unhealthy. They are rich in essential nutrients, fiber, and often complex carbohydrates or healthy fats. The healthiness depends more on the cooking method and overall dietary context, with baked or roasted options being far healthier than deep-fried preparations.

Cassava is one of the highest-calorie vegetables per 100g, providing about 160 calories due to its high carbohydrate content. Avocados are also very high in calories, with up to 384 calories per cup, primarily from healthy fats.

Starchy vegetables typically contain more calories and carbohydrates than their non-starchy counterparts. While still highly nutritious, they are more energy-dense, making them ideal for sustained energy rather than low-calorie diets.

For healthy weight gain, incorporate high-calorie vegetables by roasting them with a drizzle of healthy oil like olive or avocado oil, mashing them with a bit of milk and butter, or adding them to soups, stews, and purees. Avocados can be added to smoothies or toast.

Yes, corn is a starchy vegetable that is considered high in calories relative to many others, offering between 130 and 150 calories per cooked cup. It is also a good source of B vitamins and fiber.

Yes, many high-calorie vegetables, particularly starchy ones and legumes like chickpeas, are excellent sources of dietary fiber. This fiber promotes regular bowel movements and supports overall digestive health.

Roasting, baking, steaming, and boiling are excellent methods for cooking high-calorie vegetables to maintain their health benefits. These techniques avoid the excess unhealthy fats associated with deep-frying and allow their natural flavors to shine through.