What 100 Calories of Different Vegetables Looks Like

What 100 Calories of Different Vegetables Looks Like

Got some time on your hands? We hope so, because if you’re trying to eat 100 calories of most vegetables, you’re going to need to chomp down on a whole lot of food. Just look at the bowl of spinach below to see what we mean…it takes an impressive 14 cups to even get close to 100 calories.

For some snacks and most desserts, it’s pretty easy to overdo it and eat way more than 100 calories in a sitting. And even though nuts have a ton of benefits, those add up to 100 calories pretty quickly, too!

But with vegetables, you can eat a LOT of them without worrying about how many calories they contain. That’s what makes them such a great food for weight loss: you can eat a lot of them, they fill you up, but they don’t weigh you down with calories.

 

Veggies and Weight Loss

When you’re trying to lose weight, volume is the name of the game, and vegetables are the MVP. You can eat a large volume of veggies that will satisfy you, even though they don’t pack in a ton of calories. That’s because veggies are filled with water and fiber — both of which help you feel full — and stay full for a while.

Consider how much fuller you might feel after eating 100 calories of lettuce (that’s one heck of a lot of salad) compared to how you might feel after nibbling a 100 calorie morsel of cookie. Or, think about snacking on three whole bell peppers versus of 10 cashews…both of which give you about 95 calories.

Plus, if you’re busy chomping down on 18 celery stalks, you’ll have less time to eat said cookie, which can also help with weight loss!

 

The Best Ways to Eat Veggies

Unless your name is Popeye, you probably don’t want to chow down on 14 cups of raw spinach. Instead, try cooking the vegetables that have an enormous volume for 100 calories to make it more manageable. This releases some of the water in vegetables, making them, in effect, shrink.

That means the daunting 14 cups of spinach will reduce to about two cups of cooked spinach. The 25 raw button mushrooms it takes to get to 100 calories, when chopped and sautéed, will reduce to less than one cup of mushrooms. Yes, this removes some of the water we mentioned before, but you’ll still benefit from the fiber and other nutrients. Plus, it means you’ll be more likely to eat it!

And don’t forget the seasonings. Use herbs and spices to add delectable flavor to vegetables. Try fresh or dried parsley, thyme, rosemary, or tarragon, or a sprinkle of curry, cumin, paprika, garlic powder, and even cinnamon and nutmeg. Not only will you want to eat your veggies, a study shows that you might actually end up eating more of them.

 

What 100 Calories of Vegetables Looks Like

With all of that in mind, we created this handy visual guide that shows what 100 calories of different types of raw vegetables looks like. This will help you understand how many veggies you can eat for a shockingly few amount of calories!

 

How Much Spinach Is 100 Calories?

14 cups spinach (about 15 oz.) = 97 calories
100 Calories of Vegetables - Spinach

How Many Bell Peppers Are 100 Calories?

3 medium bell peppers = 93 kcal
100 Calories of Vegetables - Bell Peppers

 

How Many Mushrooms Are 100 Calories?

25 medium mushrooms = 99 calories
100 Calories of Vegetables - Mushrooms

 

How Many Brussels Sprouts Are 100 Calories?

13 Brussels sprouts = 106 calories

100 Calories of Vegetables - Brussels Sprouts

 

How Much Kale Is 100 Calories?

13 cups (about 9.6 oz.) = 96 calories
100 Calories of Vegetables - Kale

 

How Many Beets Are 100 Calories?

3 medium beets = 105 calories
100 Calories of Vegetables - Beets

 

How Much Corn Is 100 Calories?

⅔ cup corn = 107 calories
As a starchy food, you don’t get quite as much volume of corn for 100 calories as you do with most veggies.
100 Calories of Vegetables - Corn

 

How Much Asparagus Is 100 Calories?

32 medium spears asparagus = 102 calories
100 Calories of Vegetables - Asparagus

 

How Much Eggplant Is 100 Calories?

5 cups chopped eggplant = 102 calories
100 Calories of Vegetables - Eggplant

 

How Much Celery Is 100 Calories?

18 medium celery stalks = 101 calories
100 Calories of Vegetables - Celery

 

How Much Cauliflower Is 100 Calories?

3¾ cup chopped (about ½ large) = 100 calories
100 Calories of Vegetables - Cauliflower

 

How Much Artichoke Is 100 Calories?

1½ medium artichokes = 90 calories
100 Calories of Vegetables - Artichoke

 

How Much Broccoli Is 100 Calories?

5 cups broccoli florets = 99 calories
100 Calories of Vegetables - Broccoli

 

How Much Potato Is 100 Calories?

¾ small potato = 98 calories
As a starchy food, you don’t get quite as much potato for 100 calories as with most veggies.
100 Calories of Vegetables - Potato

 

How Much Cucumber Is 100 Calories?

2¼ cucumbers = 102 calories
100 Calories of Vegetables - Cucumber

 

How Much Lettuce Is 100 Calories?

1 head romaine = 106 calories

100 Calories of Vegetables - Lettuce

 

How Many Green Beans Are 100 Calories?

58 green beans = 99 calories
100 Calories of Vegetables - Green Beans

 

How Many Carrots Is 100 Calories?

4 medium carrots = 100 calories
100 calories of vegetables - carrots

 

How Much Zucchini Is 100 Calories?

3 medium zucchini = 100 calories
100 calories of vegetables - zucchini

 

How Many Peas Are 100 Calories?

0.85 cup peas = 100 calories
As a starchy food, you don’t get quite as much volume of peas for 100 calories as you do with most veggies.
100 calories of vegetables - peas

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