Vegetables
Low-calorie, high-volume vegetables with fiber, vitamin C, potassium and other micronutrients. They keep you full on a cut and matter for long-term health.
Most protein per calorie in this group: Mushrooms, white button (raw) (14.1 g per 100 kcal).
| # | Food | kcal | Protein | Carbs | Fat | Fiber | P / 100 kcal |
|---|---|---|---|---|---|---|---|
| 1 | Green peas (raw) | 81 | 5.4 | 14.5 | 0.4 | 5.1 | 6.7 |
| 2 | Kale (raw) | 49 | 4.3 | 8.8 | 0.9 | 3.6 | 8.8 |
| 3 | Brussels sprouts (raw) | 43 | 3.4 | 9 | 0.3 | 3.8 | 7.9 |
| 4 | Sweet corn, yellow kernels (raw) | 86 | 3.3 | 19 | 1.4 | 2.7 | 3.8 |
| 5 | Mushrooms, white button (raw) | 22 | 3.1 | 3.3 | 0.3 | 1 | 14.1 |
| 6 | Spinach (raw) | 23 | 2.9 | 3.6 | 0.4 | 2.2 | 12.6 |
| 7 | Broccoli (raw) | 34 | 2.8 | 6.6 | 0.4 | 2.6 | 8.2 |
| 8 | Asparagus (raw) | 20 | 2.2 | 3.9 | 0.1 | 2.1 | 11.0 |
| 9 | Cauliflower (raw) | 25 | 1.9 | 5 | 0.3 | 2 | 7.6 |
| 10 | Green beans (raw) | 31 | 1.8 | 7 | 0.2 | 2.7 | 5.8 |
| 11 | Beetroot (raw) | 43 | 1.6 | 9.6 | 0.2 | 2.8 | 3.7 |
| 12 | Cabbage, green (raw) | 25 | 1.3 | 5.8 | 0.1 | 2.5 | 5.2 |
| 13 | Zucchini / courgette (raw) | 17 | 1.2 | 3.1 | 0.3 | 1 | 7.1 |
| 14 | Lettuce, romaine (raw) | 17 | 1.2 | 3.3 | 0.3 | 2.1 | 7.1 |
| 15 | Onion (raw) | 40 | 1.1 | 9.3 | 0.1 | 1.7 | 2.8 |
| 16 | Bell pepper, red (raw) | 31 | 1 | 6 | 0.3 | 2.1 | 3.2 |
| 17 | Tomato, red (raw) | 18 | 0.9 | 3.9 | 0.2 | 1.2 | 5.0 |
| 18 | Carrot (raw) | 41 | 0.9 | 9.6 | 0.2 | 2.8 | 2.2 |
| 19 | Cucumber, with peel (raw) | 15 | 0.7 | 3.6 | 0.1 | 0.5 | 4.7 |
Quick picks
Green peas (raw)
Surprisingly high in protein for a vegetable; frozen peas are a cheap staple.
→Kale (raw)
Massage it with a little olive oil and lemon to soften it for salads.
→Brussels sprouts (raw)
Halve and roast them at 220 °C / 425 °F until crispy for a high-fiber side.
→Sweet corn, yellow kernels (raw)
Starchier than most vegetables, so count it as a carb in your meal plan.
→Mushrooms, white button (raw)
Gives mince dishes a meaty texture, so you can use less meat on a cut.
→Spinach (raw)
Shrinks a lot when cooked, so a big handful disappears easily into eggs, shakes or pasta.
→Broccoli (raw)
The bodybuilding classic: a cup gives about a day's vitamin C for roughly 30 kcal.
→Asparagus (raw)
Roast or grill it for 8-10 minutes. A classic side for steak or salmon.
→Cauliflower (raw)
Riced cauliflower replaces rice at about a fifth of the calories.