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Seasonal Vegetables (Raw) Calories
Raw seasonal vegetables are rich in vitamins, minerals, and fiber.
CALORIES
GI
POTASSIUM
FIBER
Seasonal Vegetables (Raw) Nutrition Facts
Selected: 100 g
32
KCAL / 100G
Carbs
6.2g
· 73%
Protein
1.6g
· 19%
Fat
0.3g
· 8%
Fiber
2.8g
Seasonal Vegetables (Raw) Vitamins & Minerals
Vitamins
Vitamin A
380µg · 42% DV
Vitamin K
38µg · 32% DV
Vitamin C
22mg · 24% DV
Folate
38µg · 10% DV
Minerals
Potassium ⭐
260mg · 8% DV
Iron
1mg · 6% DV
Phosphorus
34mg · 5% DV
Calcium
38mg · 4% DV
Seasonal Vegetables (Raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Seasonal Vegetables (Raw) 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 (Raw) Contain Allergens?
No known major allergens
Which Diets Is Seasonal Vegetables (Raw) 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
Seasonal Vegetables (Raw) Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Seasonal Vegetables (Raw)
Seasonal Vegetables (Raw) — Frequently Asked Questions
How should raw seasonal vegetables be stored after washing?
After washing, dry them well and keep them in a sealed container in the fridge. Excess moisture makes them soften and spoil faster.
Can raw seasonal vegetables be chopped in advance?
Yes, they can be prepped a little ahead of time, but they are usually best cut close to serving. Once chopped, they lose crispness faster and may release water.
Does adding lemon juice and salt make raw vegetables watery?
Yes, especially salt can draw water out of the vegetables. For a crisper texture, add lemon, salt, and dressing just before serving.
What foods pair well with raw seasonal vegetables to make a fuller meal?
On their own they can be quite light, so pairing them with yogurt, cheese, eggs, legumes, or grilled fish or meat makes the meal more satisfying. Adding olive oil, tahini, or avocado can also help with flavor and absorption of some fat-soluble compounds.
Are raw seasonal vegetables better before or after a workout?
A very large portion right before exercise may cause bloating in some people because of the fiber. After training, they are often better eaten alongside a protein source and some carbohydrate.
Is it bad to eat raw vegetables at night?
Not generally. But if you are prone to bloating, reflux, or digestive discomfort, a smaller portion or partly cooked vegetables may feel better in the evening.
Are raw vegetables always healthier than cooked vegetables?
No. Raw vegetables can preserve some vitamins better, while cooking can improve digestibility and make certain plant compounds easier to use, so both forms can have a place in a healthy diet.
Why do raw seasonal vegetables sometimes taste bitter or bland?
Flavor depends on the variety, ripeness, season, and storage conditions. Vegetables kept too long or harvested before full ripeness often taste less vibrant.
Who should be careful with raw seasonal vegetables?
People with sensitive digestion, IBS-like symptoms, reflux, or trouble tolerating raw produce may need to be cautious. Smaller portions or lightly cooked vegetables are often easier to handle.
Can raw seasonal vegetables be frozen?
They can, but the texture usually becomes soft and watery after thawing. They are better frozen for later use in soups, sauces, or cooked dishes rather than for serving raw.
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Nutrition data compiled from USDA FoodData Central and scientific sources.