1 cup (medium) of Seasonal vegetables (90 g) has 32 calories. That works out to 35 calories per 100 g. It contains 5.6 g of carbs, 1.5 g of protein, 0.3 g of fat and 2.5 g of fiber. Its 288 µg of Vitamin A covers 32% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.

What is Seasonal vegetables?

Seasonal vegetables are the fresh produce available at a particular time of year, rather than one fixed mix. The selection changes with place and climate; it might include leafy greens, peppers, carrots, eggplant, zucchini or tomatoes. Their flavours range from mild and earthy to sweet, while textures vary from tender leaves to firm, juicy vegetables. They can be eaten raw, roasted, simmered in soups and stews, or served as a side with grains, beans, fish or meat. They provide fibre and a range of vitamins and minerals, while remaining low in calories. For an easy meal, roast whatever is in season with a little oil and serve it with lentils or whole grains.

Seasonal vegetables Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

6.2g

· 2% DV

Protein

1.7g

· 3% DV

Fat

0.3g

· 0% DV

Fiber

2.8g

· 10% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 72% · Protein 20% · Fat 8%

Seasonal vegetables Vitamins & Minerals

Vitamins

Vitamin A

320µg · 36% DV

Vitamin K

38µg · 32% DV

Vitamin C

22mg · 24% DV

Folate

35µg · 9% DV

Minerals

Potassium ⭐

260mg · 8% DV

Iron

1mg · 6% DV

Phosphorus

32mg · 5% DV

Calcium

38mg · 4% DV

How Nutritious Is Seasonal vegetables?

Nutrient density

Very high

80/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

53/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Seasonal vegetables Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Seasonal vegetables

To burn the 35 calories in 100 g:

🚶

9min

Walking (5 km/h)

🏃

4min

Running (8 km/h)

🚴

5min

Cycling

🏊

4min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Seasonal 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 Seasonal vegetables Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Seasonal 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

— Not suitable

Low FODMAP

— Not suitable

Seasonal vegetables Fat Profile

SATURATED

0.05g

MONOUNSATURATED

0.02g

POLYUNSATURATED

0.09g

⚖️

Omega 6:3 ratio 2:1

Below the ideal 4:1 — a good omega balance.

Compare Seasonal vegetables

🥦🥕🍆vs🍅

Seasonal vegetables vs Tomato17 kcal more per 100 g

→🥦🥕🍆vs🥗

Seasonal vegetables vs Mixed Green Salad17 kcal more per 100 g

→🥦🥕🍆vs🫑

Seasonal vegetables vs Red Pepper4 kcal more per 100 g

→🥦🥕🍆vs🥄

Seasonal vegetables vs Boiled Beetroot9 kcal fewer per 100 g

→

Foods Similar to Seasonal vegetables

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Seasonal vegetables

What vegetables are in season right now?

Seasonal vegetables right now depend on your location and the current month. Check a local farmers’ market or seasonal produce calendar for your area; vegetables grown nearby and sold in abundance are often the best clues.

What vegetables are in season in winter?

Winter seasonal vegetables commonly include cabbage, Brussels sprouts, kale, leeks, cauliflower, and root vegetables such as carrots and parsnips. The exact list varies by climate, so local produce calendars can help you choose what is freshest near you.

What vegetables are in season in summer?

Summer seasonal vegetables often include tomatoes, peppers, zucchini, eggplant, cucumbers, and green beans. Their peak months vary by region, but they work well in salads, grilled dishes, and quick sautés when locally abundant.

Why should you eat seasonal vegetables?

Eating seasonal vegetables can make it easier to find locally grown produce at its freshest. Seasonal availability also brings variety to everyday meals, since the vegetables most abundant at markets change throughout the year.

How can you tell if vegetables are in season?

Seasonal vegetables are often plentiful at local markets, look fresh, and are offered by nearby growers. A seasonal produce calendar for your region is more reliable than a general worldwide list, because growing seasons differ with climate.

How should you store seasonal vegetables?

Store seasonal vegetables according to their type: keep most leafy greens and many other vegetables refrigerated, and keep potatoes and onions in a cool, dark, dry place. Avoid washing vegetables before storage unless you dry them thoroughly.

Can you freeze seasonal vegetables?

Yes, many seasonal vegetables freeze well. Wash, trim, and cut them first; blanching most vegetables briefly and cooling them quickly helps preserve their color and texture. Tomatoes can also be frozen for later use in cooked sauces and soups.

Should seasonal vegetables be eaten raw or cooked?

Seasonal vegetables can be eaten raw or cooked, depending on the vegetable and the dish. Leafy greens, peppers, and tomatoes suit salads, while eggplant and potatoes should be cooked. Wash vegetables under running water before eating or preparing them.

Are seasonal vegetables better than out-of-season vegetables?

Seasonal vegetables are often fresher and more readily available locally, but out-of-season vegetables can still be nutritious and useful. Choose produce that is fresh and in good condition, whether it is locally grown, stored, or imported.

How can you use seasonal vegetables before they go bad?

Use seasonal vegetables that are nearing the end of their freshness in soups, stews, frittatas, or roasted vegetable trays. Cooked leftovers can be refrigerated promptly and used in another meal, while suitable vegetables can be blanched and frozen.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026