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A medium potato is about 115 kcal, an onion about 40 and a katori of green peas about 81. Here are the approximate calories for 21 Indian vegetables, raw, per 100 g and per typical portion, and how oil changes the cooked number.
| Vegetable (raw) | kcal per 100 g | Typical portion |
|---|---|---|
| Cucumber | ~15 | 1 medium (150 g): ~23 |
| Lauki / bottle gourd | ~14 | 1 cup chopped (100 g): ~14 |
| Radish / mooli | ~16 | 1 small (60 g): ~10 |
| Karela / bitter gourd | ~17 | 1 medium (100 g): ~17 |
| Tomato | ~18 | 1 medium (100 g): ~18 |
| Capsicum | ~20 | 1 medium (120 g): ~24 |
| Palak / spinach | ~23 | 1 cup chopped (50 g): ~12 |
| Cauliflower | ~25 | 1 cup florets (100 g): ~25 |
| Cabbage | ~25 | 1 cup chopped (90 g): ~23 |
| Brinjal / baingan | ~25 | 1 medium (150 g): ~38 |
| Pumpkin | ~26 | 1 katori (100 g): ~26 |
| French beans | ~31 | 1 katori (100 g): ~31 |
| Bhindi / okra | ~33 | 10 pieces (100 g): ~33 |
| Onion | ~40 | 1 medium (100 g): ~40 |
| Carrot | ~41 | 1 medium (70 g): ~29 |
| Beetroot | ~43 | 1 medium (100 g): ~43 |
| Methi leaves | ~49 | 1 cup (50 g): ~25 |
| Potato | ~77 | 1 medium (150 g): ~115 |
| Green peas / matar | ~81 | 1 katori (100 g): ~81 |
| Sweet corn kernels | ~86 | 1 katori (150 g): ~130 |
| Sweet potato / shakarkandi | ~90 | 1 small, boiled (100 g): ~90 |
Our approximate estimates for the edible part of raw vegetables, sorted from lowest to highest. A "medium" vegetable varies with variety and season.
Cucumber, lauki, tomato, cabbage and cauliflower are 90 percent or more water, so a whole katori comes to only about 15 to 30 kcal. The vegetables at the bottom of the list, potato, peas, sweet corn and sweet potato, hold more starch and sugar, so the same 100 g carries three to six times as much.
A raw vegetable and the sabzi made from it are not the same number. 100 g of raw bhindi is about 33 kcal, but a katori of bhindi fry is about 120, and most of the difference is the oil: a teaspoon is roughly 45 kcal. The same is true of aloo gobi (about 130 kcal a katori) and baingan bharta (about 130). Our dals and sabzis guide lists the cooked numbers.
Easy way to read it: a plate piled with salad vegetables is a small number, and a sabzi is mostly the oil it was cooked in. Cooking it with a little less oil changes the number more than choosing a different vegetable.
For fruit see calories in Indian fruits, and for a whole plate, calories in an Indian thali.
These are approximate numbers for typical portions, not exact ones, and they are not advice about what you should eat. If you have a health condition or a calorie target from a doctor or dietitian, follow that instead of a general table.
About 77 kcal per 100 g, so a medium potato of around 150 g is about 115 kcal before any oil or butter.
About 40 kcal per 100 g, so a medium onion is about 40 kcal.
Among common ones, lauki (about 14 kcal per 100 g), cucumber (about 15), radish (about 16) and karela (about 17) are the lowest.
About 120 kcal for a katori of cooked bhindi fry, against about 33 kcal for 100 g of raw bhindi. The difference is mostly oil.
Take a photo and Nutrisnap shows an approximate calorie range. It is an AI guess, for fun.
Scan your food Track todayFigures on this page are our own approximate calculations from typical values and portions. They are estimates, not laboratory measurements. This article is educational information, not medical or nutrition advice.
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