Root vegetables aren't the most flavorful bunch, but their natural sweetness emerges when you roast them and they soften and begin to caramelize. They make an especially suitable side dish when the higher price of other vegetables is prohibitive or in the wintertime, when few fresh alternatives are in season. Fortunately, it's quite easy to prepare roasted root vegetables, and they offer very few calories and fat grams per serving.
Basic Values
According to the USDA, one large roasted carrot has about 30 calories, no fat, 7 g carbohydrates, 2 g fiber and 3.5 g sugar. A cup of celeriac has 65 calories, 0.5 g fat, 14.5 g carbohydrates, 3 g fiber and 2.5 g sugar, and a cup of parsnips has 100 calories, 0.5 g fat, 24 g carbohydrates, 6.5 g fiber and 6.5 g sugar. One large radish has just 1 calorie, no fat, 0.5 g carbohydrates, no fiber and no sugar, while an onion has 60 calories, no fat, 14 g carbohydrates, 2.5 g fiber and 6.5 g sugar. A large roasted turnip has about 50 calories, no fat, 11.5 g carbohydrates, 11.5 g fiber and no sugar. Potatoes are some of the most calorie-rich root vegetables, but are still very low in fat. A large roast potato has about 275 calories, 0.5 g fat, 63 g carbohydrates, 6.5 g fiber and 3.5 g sugar, and a large roasted sweet potato has 160 calories, 0.25 g fat, 37 g carbohydrates, 6 g fiber and 11.5 g sugar.
Additions
The calorie values for raw and roasted vegetables are the same, although the veggies will lose some of their water content when you cook them. You'll change the nutrition facts, however, when you add or subtract ingredients. For example, roasting cubes of sweet potato in a tablespoon of olive oil adds about 100 calories to the total. Peeling the potato will reduce the final amount of fiber you're eating, since much of the fiber is found in the skin. To add flavor without adding too many calories or fat grams, season roast vegetables with fresh herbs or spices and salt and pepper. If you need oil or butter for roasting, try coating only the baking sheet instead of all the vegetables.
Energy Density
Root vegetables are among the best diet choices for weight loss and healthy weight maintenance because they have such low energy densities. According to MayoClinic.com, low energy-dense foods have high fiber and water amounts and low fat and calorie counts. Due to their fiber contents, they tend to be filling and may help you consume fewer net calories.
Considerations
By using an online calorie counter, you can figure out the nutrition facts of roasted root vegetables you prepare at home. Simply look up the calorie counts for each veggie, add calorie amounts for any additional ingredients you use and divide the totals by the number of serving sizes you're making. Finally, keep in mind that the way you serve root vegetables makes a difference in their nutrition values. Ordering them at a restaurant where they're drenched in heavy sauce or oil, for example, may add hundreds of calories and make them just as rich as a side of french fries.
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