Vegetable Nutrition Calculator

Vegetables are the backbone of most healthy eating plans, yet it's surprisingly easy to lose track of exactly what you are getting — and how much you are actually eating. This Vegetable Nutrition Calculator gives you a fast, practical estimate of the calories, protein, carbohydrates, fiber, sugar, and fat in a serving of fresh produce, along with the micronutrients that matter most: vitamin C, vitamin A, potassium, folate, calcium, and iron.

When you know these numbers, you can build balanced plates more confidently, work toward daily fiber and potassium targets, or simply understand what a serving really contributes to your day. The tool draws on standard per-100 g values from the USDA FoodData Central database and scales them to the portion you plan to eat, measured in grams or ounces.

Pick one of 18 popular vegetables, enter your serving size, and click Calculate. Results show nutrition for your exact portion, with an optional percent Daily Value breakdown so you can see how one serving fits into your daily goals.

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Vegetable Nutrition Calculator

Estimate calories, macros, and key micronutrients for any serving of fresh vegetables.

1. Choose a vegetable

2. Enter serving amount

100 g 150 g 200 g 300 g

Show % Daily Value

How to Use This Tool

Start by selecting a vegetable from the dropdown — the list covers 18 common fresh vegetables, from leafy greens and salad staples to root vegetables and sweet corn. Next, enter your serving size in grams or ounces. Not sure what a typical serving looks like? The preset buttons (100 g, 150 g, 200 g, 300 g) fill in common portion sizes for you.

Toggle the "Show % Daily Value" checkbox if you want to see how each nutrient contributes to a standard daily reference, then click Calculate Nutrition to see your results.

Quick serving-size reference: A medium carrot ≈ 60 g, one cup of chopped broccoli ≈ 90 g, a medium tomato ≈ 120 g, and one cup of cooked spinach ≈ 180 g. Measuring by weight is the most accurate approach.

How It Works

This calculator uses the standardized approach behind nutrition databases worldwide: nutrient values are reported per 100 grams of edible portion. The tool takes the per-100 g value for the selected vegetable, multiplies it by your serving size divided by 100, and first converts ounces to grams when needed (1 oz = 28.35 g).

Example: Bell peppers contain 31 kcal per 100 g, so a 150 g serving provides 31 × 1.5 = 46.5 kcal. A 200 g serving of sweet potato delivers 86 × 2 = 172 kcal and 709 × 2 = 1,418 µg RAE of vitamin A — about 158% of the 900 µg Daily Value.

Percent Daily Values follow the FDA reference amounts for a 2,000-calorie diet. These are general benchmarks, not personalized targets. Source data is available from the USDA FoodData Central database (fdc.nal.usda.gov).

Standard Reference Values (per 100 g raw)

Vegetable	Calories	Fiber (g)	Vitamin C (mg)	Potassium (mg)
Broccoli	34	2.6	89.2	316
Spinach	23	2.2	28.1	558
Carrot	41	2.8	5.9	320
Kale	35	4.1	93.4	348
Sweet corn	86	2.7	6.8	270

Tips & Common Mistakes

Weigh before cooking. Reference values describe raw vegetables. Cooking changes water content, so if you measure a cooked portion, treat the result as an approximation.

Compare like with like. Canned vegetables often have added sodium and lower vitamin C than fresh; frozen vegetables are generally close to fresh in nutritional value.

Keep the big picture in mind. Calories are only part of the story. Kale and spinach deliver fiber, folate, and vitamin K at very low calorie counts. The Dietary Guidelines for Americans recommend a variety of vegetables across subgroups — dark green, red and orange, legumes, starchy, and others (dietaryguidelines.gov).

Frequently Asked Questions

Why do my results differ from package labels?

Packaged products are tested as sold, and growing conditions, varieties, and storage time cause natural variation. USDA reference values are averages across many samples, so small differences are normal.

Are the Daily Values right for me?

Percent DV uses a 2,000-calorie reference diet for food labeling. Individual needs depend on age, sex, activity level, and health status — for personalized advice, consult a registered dietitian or healthcare provider.

Can I use this for meal planning?

Yes. Common guidance suggests about 2–3 cups of vegetables per day (roughly 300–450 g); this calculator shows what such a target delivers in fiber, potassium, and vitamins. The FDA's Daily Value guidance (fda.gov) is a helpful reference.