Decoding Vegetables

A significant portion of any vegetable consists of water, roughly 70-95%. This means that in every 100 grams of any vegetables, there’s 70 to 95 grams of water. The remaining portion contains carbohydrates, usually ranging from 4 to 20 grams. Within carbs, there’s 0.5 to 4 grams of fiber. 0.5 to 5 grams is the protein content of most

veggies (green pea has the highest protein content), minimal fat, and various vitamins and minerals.

Now, based on their water content, vegetables can be categorized in 2 categories:

The first category comprises those with over 85% water content, while the second category includes those with less than 85% water content. For example, potatoes contain 78% water. Remaining part has around 20 grams of carbs, 2 grams of fiber, and 2 grams of protein. This means that 100 grams of potatoes will provide roughly 85 calories. Sweet potatoes have a similar profile. Green Peas contain the highest protein and fiber content among vegetables, with around 80 calories. Taro root has 25 grams of carbohydrates and approximately 105 calories. 

So vegetables in less than 85% water category contains 80-110 kcal per 100g.

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Now, Vegetables with over 85% water content generally have fewer than 40 calories. This includes carrot, broccoli, pumpkin, ladyfinger, onion etc. In fact, these 13 vegetables:

• Cucumber
• Bottle guard
• Radish
• Lettuce
• Celery
• Tomato
• Apple gourd
• Cauliflower
• Cabbage
• Bellpepper
• Eggplant
• Mushroom
• Spinach

in this category have 25 calories or less. Spinach & mushroom also has 3% protein. 

So, in general, vegetables, because of their high water content, fiber, micronutrients, and very low-calorie content, are an excellent choice for a healthy life and can keep you satiated during your fat loss journey.