Calories in Vegetables

Calorie Table for Vegetables 3

Please note: all calorie values are approximate

Vegetables (4oz unless stated)


Plantain boiled 125
Potato, Sweet 80
Potatoes, baked 104
Potatoes, baked inc skin 84
Potatoes, boiled 80
Potatoes, fries 239
Potatoes, new 75
Potatoes, roast 123
Pumpkin (cup) 50
Radishes 15
Salsify, boiled 18
Sea Kale, boiled 8
Shallots/Spring Onions 26
Spinach (cup) 10
Squash (cup) 100
Swede 20
Tomato (medium) 20
Turnip (cup) 55
Wakame, raw 45
Watercress 25
Yams, boiled 114
Zucchini/Courgette (cup) 40

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Average Caloric Needs For Children (UK Guidelines)

Girl Average Daily Energy Needs
1-3 years 1165 calories
4-6 years 1545
7-10 years 1740
Boy Average Daily Energy Needs
1-3 years 1230 calories
4-6 years 1715
7-10 years 1970

Kilocalories are equal in energy terms, but most nutritionists and dietitians recommend calorie savings made by eating “nutrient-dense” foods in preference to “empty calorie” foods that contain calories but little nutritional value. This applies especially to new moms following a calorie-controlled diet plan to reduce weight after pregnancy.


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