Calorie Count Per Serving For Vegetables

Vegetables play an important role in a balanced diet. Naturally low in calories and fat, vegetables are good sources of dietary fiber, as well as other essential vitamins and minerals. As a result of their high fiber and water content, consuming more vegetables as part of a balanced diet helps you feel satisfied with fewer calories.

Identification

One cup of leafy green vegetables counts as one full serving from the vegetable group. One cup of any other vegetable variety, however, equates to two servings, according to the USDA Food Guide. Calorie counts per serving of vegetables refer to one-half cup portions, with the exception of one-cup portions for leafy greens.

Types

The calorie content in vegetables depends in large part on whether the vegetable has a high starch content. Starchy vegetables have more calories than nonstarchy varieties, although both types are low-calorie foods. Varieties with a high starch content include corn, sweet potatoes, green peas, white potatoes and lima beans, according to the USDA. Legumes qualify as starchy vegetables, but can also be categorized in the meat and beans group, due to their high protein content. Other varieties of vegetables are considered nonstarchy.

Nonstarchy Vegetables

One serving of nonstarchy vegetables, such as salad greens, vegetable juice, carrots, broccoli, cabbage or zucchini, provides 25 calories or less, according to the National Heart Lung and Blood Institute. A one-half cup serving of zucchini contains only 18 calories, while a serving of mushrooms provides 20 and one cup of lettuce contains 16 calories, according to the USDA.

Starchy Vegetables

Starchy vegetables are higher in calories. A one-half cup serving of white potato contains 80 calories, a serving of corn provides 88 calories and a serving of green peas contains 66 calories, according to the USDA. Black beans and kidney beans pack 110 calories, chickpeas and navy beans provide 130 calories, black-eyed peas contain 80, and pinto and lima beans pack 120 calories per serving, according to the Centers for Disease Control and Prevention.

Considerations

To ensure you get enough vegetables in your diet, try filling half your plate with vegetables and eating them first. The USDA recommends that women ages 19 to 50 aim for 2.5 cups of vegetables daily, and that women 51 and older try to get at least two cups a day. Men 19 to 50 need three cups daily, while men over 50 should aim for 2.5 cups, per the USDA.