Tag Archive | calorie counting

List of Vegetables and their Calories

To follow on from yesterday’s post about fruits (List of Fruits and their Calories), here is a list of vegetables and their calories.  Each food item is shown per 100g.  Calorie amounts are approximate and you should use your own judgement.  Please leave a comment if you spot any mistakes or if there are items you’d like me to add.

Per 100g of product

  • Artichoke (cooked) – 47 Kcal
  • Asparagus (boiled) – 24 Kcal
  • Aubergine (cooked) – 15 Kcal
  • Baby corn (boiled) – 24 Kcal
  • Baked beans (tinned) – 78 Kcal
  • Beetroot (boiled) – 44 Kcal
  • Broccoli (raw) – 31 Kcal
  • Broccoli (boiled) – 24 Kcal
  • Brussel sprouts (boiled) – 35 Kcal
  • Butternut squash (boiled) – 39 Kcal
  • Cabbage (boiled) – 15 Kcal
  • Carrot (raw) – 43 Kcal
  • Carrot (boiled) – 22 Kcal
  • Cauliflower (boiled) – 28 Kcal
  • Celeriac (boiled) – 15 Kcal
  • Celery (raw) – 7 Kcal
  • Courgette (raw) – 18 Kcal
  • Cucumber (raw) – 19 Kcal
  • Gherkin (pickled) – 67 Kcal
  • Gourd (cooked) – 17 Kcal
  • Green beans – 24 Kcal
  • Green pepper – 15 Kcal
  • Kale (boiled) – 28 Kcal
  • Leek (boiled) – 21 Kcal
  • Lettuce – 14 Kcal
  • Mushrooms (raw) – 15 Kcal
  • Onion (raw) – 38 Kcal
  • Parsnip (roasted) – 75 Kcal
  • Peas (tinned) – 55 Kcal
  • Potato (baked in skin) – 109 Kcal
  • Potatoes (chipped and baked in Frylight) – 70 Kcal
  • Potato (chipped and fried) – 205 Kcal
  • Potatoes (new, boiled) – 72 Kcal
  • Potatoes (roasted in oil) – 150 Kcal
  • Pumpkin (boiled) – 46 Kcal
  • Radish (raw) – 12 Kcal
  • Red pepper (raw) – 27 Kcal
  • Spinach (raw) – 25 Kcal
  • Spring onion (raw) – 25 Kcal
  • Sweetcorn (tinned) – 86 Kcal
  • Tomatoes (raw) – 18 Kcal
  • Turnip (boiled) – 22 Kcal
  • Yellow pepper (raw) – 27 Kcal
  • Sweet potato (boiled) – 76 Kcal


Need help preparing vegetables?  Checkout these links:

Celeriac Mash – how to prepare

Butternut Squash – Easy way to prepare

MyFitnessPal app – trying it out

It’s been a while since my last post. For those of you who haven’t read my Blog before here’s a bit of background.



I’m a female with insulin dependent diabetes and diagnosed with Coeliac Disease in 2016. I’ve struggled with my weight all my life. I lost a few stone on Slimming World in the past and recently lost two stone with Food Optimising on Slimming World.

I’ve been a bit stuck. I’ll admit it! I know you can lose weight with Slimming World and have always rated it. Eating without measuring (much) and never feeling hungry really worked well for me. Adding in Coeliac Disease to the mix has been a bit more tricky.  Slimming World try to be helpful and allow sufferers to adapt the Healthy Extras slightly.  Added to this I can’t do the Speed Days as it’s not advised if you’re diabetic.  Although I did lose two stone I personally felt I needed something to kick start my weight loss again.

Why calorie counting?  My husband has impressed me by calorie counting, exercising and losing three stone in a few months.  I’ve never wanted to go down this route before because I already count carbs to help calculate my insulin and didn’t want more numbers rolling around in my head!  To be honest it sounded too simple.  Calories in need to be lower than calories out for you to lose weight.  I wasn’t convinced, until I saw it work for my other half.


Getting started…  I downloaded MyFitnessPal app which had been recommended to me.  I went for the basic version.  I entered my age, gender, activity levels (hmm…low) and current weight.  Then I put in that I’d like to about 1lb per week.  You can adjust this at any time and can even set it up to maintain weight or put on weight if those are things you want to do.  The app advised me to try to stick to about 1690 calories per day.  The more you weigh the more calories you’re allowed.  If you’re more active you’re allowed more calories too.

Food diary…  I’m used to recording everything I eat since starting Slimming World.  I quick like micro-managing every detail at the moment until I know what I’m doing.  You can quickly add your calories, search for items or scan barcodes to add items.  Check how sensible the numbers sound as occasionally there may be a slight error.

Exercise…  You can add exercise each day and it gives you more calories in your allowance.  That’s the kind of motivation I need!

Detail…  The app can go into great detail about fibre, vitamins and other nutrients.  I don’t really use this as it isn’t my main motivation at the moment.

Weight…  You can enter your weight as often as you want.

So far…  I’ve lost 5lb this week.  I know when starting a new eating scheme I tend to lose a chunk to start off with and then losses are more steady after that.