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Raw vegetables Calories
Low-calorie mixed raw vegetables rich in fiber and vitamins
CALORIES
GI
POTASSIUM
FIBER
Raw vegetables Nutrition Facts
Selected: 100 g
30
KCAL / 100G
Carbs
6g
· 76%
Protein
1.4g
· 18%
Fat
0.2g
· 6%
Fiber
2.3g
Raw vegetables Vitamins & Minerals
Vitamins
Vitamin A
320µg · 36% DV
Vitamin C
18mg · 20% DV
Vitamin K
22µg · 18% DV
Folate
28µg · 7% DV
Minerals
Potassium ⭐
240mg · 7% DV
Iron
1mg · 6% DV
Phosphorus
34mg · 5% DV
Magnesium
15mg · 4% DV
Raw vegetables Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Raw vegetables Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Raw vegetables Contain Allergens?
No known major allergens
Which Diets Is Raw vegetables Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Raw vegetables Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Raw vegetables
Raw vegetables — Frequently Asked Questions
How should raw vegetables be prepared safely?
Wash vegetables thoroughly under running water, remove outer leaves from leafy vegetables, and scrub firm produce with a clean brush. Use clean hands, knives, and cutting boards to reduce cross-contamination, especially if vegetables will be eaten uncooked.
Why do raw vegetables cause bloating for some people?
Their fibre and certain fermentable carbohydrates can increase gas production in the gut; cabbage, broccoli, cauliflower, and onion are common triggers. Increasing portions gradually, chewing well, and testing vegetables individually can help identify personal tolerance.
Are raw vegetables healthier than cooked vegetables?
Both are valuable. Cooking can reduce some heat-sensitive vitamins, while it can make certain compounds, such as lycopene in tomatoes, easier for the body to absorb; eating a mix of raw and cooked vegetables is a practical approach.
Can raw vegetables be frozen?
Most vegetables become soft and watery if frozen raw and then thawed. For longer storage, many vegetables keep better when briefly blanched, cooled quickly, and frozen; lettuce and cucumber generally do not freeze well.
How long do cut raw vegetables keep in the fridge?
Store washed and cut vegetables in a sealed container in the refrigerator, but freshness varies by type. Leafy vegetables and cucumber soften sooner, while carrots, peppers, and celery usually stay crisp longer; discard any produce that is slimy, mouldy, or has an off smell.
Should raw vegetables be eaten with some fat?
A small amount of fat can improve absorption of fat-soluble carotenoids from vegetables such as carrots, peppers, spinach, and tomatoes. Olive oil, avocado, tahini, yoghurt, or a modest portion of nuts or seeds can work well.
What are good dips or pairings for raw vegetables?
Hummus, herbed yoghurt dip, tahini-lemon sauce, or olive oil and vinegar can add flavour and make a vegetable snack more satisfying. Choose homemade or lightly seasoned options more often if you are trying to limit highly salty sauces.
Are raw vegetables a good choice before exercise?
A small serving can fit before exercise, but a large bowl immediately before intense training may feel uncomfortable because of its fibre and volume. If you need quick fuel, pair a modest amount of vegetables with an easy-to-digest carbohydrate food.
Do raw vegetables damage digestive enzymes?
No. Raw vegetables do not destroy digestive enzymes, although high-fibre or gas-forming varieties can cause temporary discomfort in sensitive people. Cooking vegetables, peeling them, or choosing smaller servings may be easier to tolerate.
Who should be more careful with raw vegetables?
People with weakened immune systems, pregnant people, older adults, and anyone at higher risk of foodborne illness should be especially careful about washing and handling raw produce; raw sprouts deserve particular caution. People with IBS, active bowel disease, or recent digestive surgery may also need to adjust the type and portion to their tolerance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.