Do you have some time? We hope so, because if you try to eat 100 calories of most vegetables, then you need to eat plenty of food.
Check out the bowl of spinach below to see what we mean – it even takes an impressive 14 cups to get it Off Up to 100 calories.
For some snacks and most desserts, it’s easy to overdo it and eat more than 100 calories in one sitting.
And although nuts have a lot of benefits, they add up to 100 calories very quickly.
But with vegetables, you can eat plenty of them without worrying about how many calories you have.
This is what makes them a great food for weight loss: you can eat lots of them, they fill you up, but they don’t weigh you down with calories.
With all of this in mind, we’ve created this handy visual guide that looks at 100 calories from a variety of raw vegetables.
This will help you understand how many vegetables you can eat for a staggering amount of calories!
100 calories of spinach
14 cups spinach (about 15 ounces.) = 97 calories
100 calories of bell pepper
3 medium bell peppers = 93 kcal
100 calories of mushrooms
25 medium mushrooms = 99 calories
100 calories of Brussels sprouts
13 Brussels sprouts = 106 calories
100 calories per calorie
13 cups (about 9.6 oz.) = 96 calories
100 calorie bits
3 medium beets = 105 calories
100 calories corn
⅔ Cup corn = 107 calories
As a starchy food, you should not consume as much corn for 100 calories as you get in most vegetables.
100 calories of asparagus
32 medium spear asparagus = 102 calories
Eggplant 100 calories
5 cups chopped eggplant = 102 calories
Celery 100 calories
18 medium celery stalks = 101 calories
Cauliflower 100 calories
3¾ cup cut (about ½ large) = 100 calories
100 calories of artichoke
1½ Medium artichoke = 90 calories
100 calories of broccoli
5 cups broccoli florets = 99 calories
Potatoes 100 calories
¾ Small potatoes = 98 calories
As a starchy food, you should not eat more potatoes for 100 calories than vegetables do.
Cucumber 100 calories
2¼ Cucumber = 102 calories
100 calories of lettuce
1 head romaine = 106 calories
100 calories of green beans
58 green beans = 99 calories
100 calories of carrots
4 medium carrots = 100 calories
100 calorie zucchini
3 medium zucchini = 100 calories
Zucchini 100 calories
0.85 cup peas = 100 calories
As a starchy food, you don’t get peas for 100 calories as much as you get in most vegetables.
Vegetables and weight loss
When you are trying to lose weight, volume is the name of the game, and vegetables are MVP.
You can eat plenty of vegetables that will satisfy you, even if they do not pack in a ton of calories.
This is because vegetables are full of water and fiber – both of which help you feel full – and may be full for a while.
Consider how full you can feel after eating a 100-calorie lettuce (this is a great salad) compared to how you would feel after eating a 100-calorie piece of cookie.
Or, think of eating three whole bell peppers vs. 10 cashews … both give you about 95 calories.
Also, if you are busy cutting 18 celery stalks, you will have less time to eat the said cookies, which can also help you lose weight.
The best way to eat vegetables
If your name is not Popeye, you probably don’t want to eat 14 cups of raw spinach.
Instead, try cooking plenty of vegetables for 100 calories to make it more manageable.
This leaves some water in the vegetables, causing them to shrink.
That means a terrible 14 cups of spinach will reduce about two cups of cooked spinach.
25 raw button mushrooms need to get 100 calories, when cut and fried, the mushrooms become less than a cup.
Yes, it removes some of the water we mentioned earlier, but you will still benefit from fiber and other nutrients. Also, it means you are more likely to eat it.
And don’t forget the spices. Use herbs and spices to add flavor to vegetables.
Try fresh or dried parsley, thyme, rosemary, or tarragon or curry, cumin, paprika, garlic powder and even cinnamon and nutmeg.
Not only do you want to eat your vegetables, a study shows that you can actually eat more of them.