A right diet is high in nutritional value and provides sufficient calories of energy for bodily functions. All foods, whether carbohydrates, fats or proteins, contain calories, i.e. provide energy. Calorie is a unit of measure of energy.  A successful diet program contains right measures of energy. It is all about balance-balance between the calories consumed and the calories required by a body to perform its functions. Surplus calorie consumption results in overweight and insufficient consumption of calorie results in underweight. Both the extremes need to be avoided while planning a balanced diet. Vegetables are low-calorie foods and hence highly suitable for weight-reducing and health-promoting dietary programs.

Calorie-Dense Vegetables: Generally, tuber vegetables are considered as richest source of energy. A list of top 15 high-calorie vegetables with availability of energy more than 80 Kcal per 100 grams of edible portion is given below:

  1. Cassava-160
  2. Garlic-149
  3. Plantains-122
  4. Yam-118
  5. Taro/Colocasia Tuber-112
  6. Fireweed Leaves-103
  7. Breadfruit-103
  8. Jackfruit-95
  9. Grape Leaves-93
  10. Fava Beans/Broad Beans-88
  11. Sweet Potato-86
  12. White Sweetcorn-86
  13. Yellow Sweetcorn-86
  14. Salsify/Vegetable Oyster-82
  15. Green Peas-81

It is clear that among popular vegetables sweet potato tubers are one of the most energy-dense foods. It is not only energy-dense but nutrient-dense also. According to USDA, sweet potatoes are a powerhouse of minerals and vitamins.

Low-Calorie Vegetables: A list of top low-calorie vegetables with availability of energy between 10 and 25 Kcal per 100 grams of edible portion is given below:

Watercress-11; Pak Choi/Chinese Cabbage-13; Butterhead Lettuce-13; Wax Gourd/Chinese Preserving Melon-13; Calabash Gourd Flowers-14; New Zealand Spinach-14; Iceberg Crisphead Lettuce-14; Butterbur Or Fuki-14; Pumpkin Flowers-15; Lettuce-Green Leaf-15; Yellow Tomatoes-15; Cucumber-15; Cucumber-15; Napa Cabbage-16; Lettuce-Red Leaf-16; Celery-16; Nopales-16; Radishes-16; Orange Tomatoes-16; Endive-17; Romaine Lettuce-17; Cardoon-17; Bittergourd Pods -17; Celtuce-18; Scallop Squash-18; Malabar Spinach-19; Pumpkin Leaves-19; Swisschard-19; Crookneck And Straightneck Squash-19; Asparagus Spears-20; Purslane-20; Sweetpepper Green-20; Towelgourd/Dishcloth Gourd-20; Baby Zucchini-21; Rhubarb Leafstalks-21; Borage-21; Beet Greens-22; Dock-22; Mustard Spinach-22; White Button Mushrooms-22; Crimini Mushrooms-22; Portabella Mushrooms-22; Amaranth-23; English Spinach-23; Radicchio-23; Poke/Pokeberry Shoots-23; Cilantro/Coriander Greens-23; Chicory Greens-23; Radicchio-23; Green Tomatoes-23; Chrysanthemum Leaves-24; Arugula-25; Green Cabbage-25 and Cauliflower-25

As we all know, low-calorie foods are considered as the healthiest foods. Low-calorie foods such as watercress and Chinese cabbages are recommended for all kinds of healthy diets.

Recently some researchers at the William Paterson University, New Jersey conducted researches on the nutrient density of about 47 plant-based foods and their findings reveal that dark leafy greens and cruciferous vegetables are the most nutrient-dense foods that are available for the humans today. According to their research, the most nutrient-dense and healthy vegetables are, Watercress, Chinese cabbage, Chard or Swisschard, Beet greens, Spinach, Chicory, Leaf lettuce, Parsley, Romaine lettuce, Collard greens, Turnip greens, Mustard greens, Endive, Chives, Kale, Dandelion greens, Arugula, Broccoli, Pumpkin, Brussels sprouts, Scallions and Spring Onions, Kohlrabi, Cauliflower, Cabbage, Carrots, Tomatoes, Iceberg lettuce, Radish, Rutabaga, Turnip, Leeks and Sweet potato.

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