Which vegetables are highest in calories?

November 28, 2025 •

4 min read

According to the USDA, starchy vegetables like cooked dry beans and peas have some of the most calories and carbohydrates per serving, while watery vegetables like lettuce have some of the least. But which vegetables are highest in calories overall, and why does calorie density matter?

Quick Summary

This article explores the vegetables with the highest calorie counts, focusing on starchy types like potatoes, corn, and legumes, and fatty options like avocados. Learn why these foods contain more calories and how they can be part of a balanced diet.

Key Points

Starchy vegetables have the most calories: Vegetables like potatoes, corn, and peas are high in carbohydrates, making them significantly more calorie-dense than leafy greens.
Avocados are highest in calories due to fats: Avocados contain healthy monounsaturated fats, which are more calorie-dense than carbohydrates or protein, making them one of the highest-calorie vegetables available.
Legumes are a high-calorie protein source: Chickpeas, lentils, and edamame are high in calories due to their protein and carbohydrate content, making them excellent for plant-based diets and weight gain.
Calorie density helps with weight management: High-calorie vegetables are useful for those with increased energy needs, while low-calorie ones aid weight loss by promoting satiety with fewer calories.
Cooking methods affect calorie count: The way you prepare a vegetable significantly impacts its final calorie count; for example, a baked potato has fewer calories than fried potatoes.
Balanced intake is key: Including both high-calorie and low-calorie vegetables in your diet is recommended to ensure a wide range of essential nutrients for overall health.

Understanding Calorie Density in Vegetables

When most people think of vegetables, they associate them with low-calorie, high-volume foods. While this is true for many leafy greens and water-rich options like cucumbers, a different category of vegetables exists that is surprisingly calorie-dense. The calorie content in vegetables is primarily determined by their macronutrient composition, specifically the concentration of carbohydrates (in the form of starch) and healthy fats. These energy-dense vegetables are crucial for those with higher energy needs, such as athletes, or individuals seeking to gain weight healthily.

The Role of Starch and Healthy Fats

Starchy vegetables are high in carbohydrates, which serve as the plant's way of storing energy and provide a significant caloric punch. This group includes root vegetables and legumes, which are often overlooked in discussions about high-calorie plant-based foods. In contrast, a few vegetables are rich in healthy fats, which are even more energy-dense than carbohydrates. A single gram of fat contains about 9 calories, while a gram of carbohydrate or protein contains about 4 calories. This is why vegetables like avocados, which are high in monounsaturated fatty acids, can contribute significantly to calorie intake.

Top Contenders for High-Calorie Vegetables

Several vegetables consistently rank high on the calorie charts, offering a mix of complex carbohydrates, protein, and healthy fats. Here are some of the most calorie-dense vegetables and legumes:

Avocado: While botanically a fruit, the avocado is used culinarily as a vegetable and is a powerhouse of healthy fats. A single cup can contain around 240 calories, making it a great option for increasing healthy calorie intake.
Chickpeas: Also known as garbanzo beans, these legumes are packed with protein, fiber, and carbohydrates. One cooked cup can provide around 269 calories. They are highly versatile and can be added to soups, salads, and curries.
Potatoes: A classic starchy vegetable, potatoes are a reliable source of complex carbohydrates. A medium baked potato can contain over 150 calories and is rich in potassium and vitamin C.
Corn: Both a vegetable and a grain, corn is another starchy, calorie-rich food. A cup of cooked corn can add around 134 calories to a meal.
Sweet Potatoes: Offering a sweeter profile than their white counterparts, sweet potatoes are rich in carbohydrates, fiber, and important nutrients like Vitamin A. One cup cooked can be around 180-249 calories depending on preparation.
Green Peas: These small legumes are surprisingly dense, with a cup of green peas delivering around 117 calories along with a healthy dose of protein and fiber.
Edamame: Another legume, edamame (young soybeans) is a fantastic source of plant-based protein, with a cup providing 188 calories when cooked.
Parsnips: This root vegetable is sweet and nutty, with a cooked cup containing about 111 calories. It is high in fiber and folate.

Calorie-Dense vs. Low-Calorie Vegetable Comparison

To highlight the difference in calorie density, here is a comparison table:


Vegetable	Calories per 100g (cooked)	Primary Calorie Source	Best for...
Avocado	~160 kcal	Healthy Fats	Healthy Weight Gain, Nutrient Boosting
Corn	~96 kcal	Carbohydrates (Starch)	Energy, Fiber, and B Vitamins
Potato	~93 kcal	Carbohydrates (Starch)	High-Volume Meal Base, Potassium
Green Peas	~84 kcal	Carbohydrates, Protein	Protein Boost, Fiber Intake
Sweet Potato	~76 kcal	Carbohydrates (Starch)	Vitamin A, Fiber, Energy
Butternut Squash	~40 kcal	Carbohydrates	Vitamins A and C, Fiber
Broccoli	~35 kcal	Carbohydrates, Protein	Vitamins C and K, Antioxidants
Spinach	~23 kcal	Carbohydrates, Protein	Iron, Folate, Vitamins
Cucumber	~15 kcal	Water	Hydration, Low-Calorie Volume

How to Strategically Use High-Calorie Vegetables

For those looking to manage their weight or meet specific dietary goals, understanding a vegetable's calorie density is key. For example, if you are aiming for weight loss, incorporating large amounts of low-calorie vegetables like spinach, broccoli, and cucumber can help you feel full without consuming excessive calories. These foods are also high in fiber and water, which further aid satiety. Conversely, individuals aiming for weight gain or with high energy demands can benefit from adding calorie-dense vegetables like potatoes, sweet potatoes, and avocados to their meals. The important takeaway is that all vegetables provide valuable nutrients, and their place in your diet depends on your personal health objectives. A balanced approach involves a variety of both calorie-dense and nutrient-dense options to meet all your nutritional needs.

Conclusion

The world of vegetables offers a diverse range of options, and not all are created equal in terms of calorie content. Starchy and fatty varieties, including potatoes, corn, legumes, and avocados, naturally contain more calories than their watery counterparts. By understanding which vegetables are highest in calories, you can make informed choices to support your specific dietary goals, whether that involves increasing calorie intake for weight gain or using low-calorie options for weight management. The key is to embrace a variety of vegetables to ensure a broad spectrum of nutrients, recognizing that a balanced diet is about more than just a single food group. For more information on food composition, you can visit the USDA Agricultural Research Service website.

Frequently Asked Questions

Among commonly consumed vegetables, avocados are often cited as the highest in calories due to their high content of healthy monounsaturated fats. For starchy options, chickpeas are also very high, providing significant calories from protein and carbohydrates.

No, starchy vegetables are not bad for you. While higher in calories than non-starchy vegetables, they are excellent sources of complex carbohydrates, fiber, and essential nutrients like potassium and vitamin B6. The key is to consume them as part of a balanced diet that fits your individual calorie needs.

To add high-calorie vegetables for weight gain, incorporate options like baked potatoes, sweet potatoes, and corn into your meals. Add sliced avocado to sandwiches, salads, or smoothies. Use chickpeas and other legumes in soups, stews, or roasted as snacks.

Many vegetables are naturally low in calories and high in water and fiber. Examples include lettuce, cucumbers, spinach, celery, zucchini, and bell peppers. These are excellent for filling up your plate without significantly increasing your calorie intake.

It is best to include both nutrient-dense and calorie-dense vegetables in your diet. Nutrient-dense foods, like broccoli and kale, are packed with vitamins and minerals relative to their calories. Calorie-dense foods, like potatoes and avocados, provide more energy. The best balance depends on your personal health goals.

Cooking a vegetable itself does not significantly increase its calorie count unless you add other ingredients. The increase in calories comes from adding cooking fats like oil, butter, or cheese. For example, baked potatoes are lower in calories than french fries.

No, vegetables vary widely in calorie content based on their composition. Vegetables high in water and low in starch, like cucumbers and lettuce, have very few calories, while starchy or fatty vegetables like potatoes and avocados are significantly more calorie-dense.