Raw veggies

Vegetable

Item Rating: 87/100

1 serving (100 grams) contains 35 calories, 2.0 grams of protein, 0.2 grams of fat, and 7.0 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		70
% Daily Value*
Total Fat		0.4 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		100 mg	4%
Total Carbohydrates		14 g	5%
	Dietary Fiber	6 g	21%
	Sugars	6 g
protein		4 g	8%
Vitamin D		0 mcg	0%
Calcium		80 mg	6%
Iron		2 mg	11%
Potassium		600 mg	12%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🥓 Keto friendly

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 3 cal (4.8%)

Protein: 16 cal (21.2%)

Carbs: 56 cal (74.1%)

About Raw veggies

Raw vegetables are uncooked plant foods originating from various global cuisines and are recognized for their crisp texture and fresh flavors. They may include common varieties like carrots, cucumbers, spinach, bell peppers, and broccoli. Raw veggies are low in calories and packed with essential nutrients, such as fiber, water, vitamins (like vitamin C and folate), minerals (like potassium and magnesium), and antioxidants. They are a cornerstone of many healthy eating patterns, including Mediterranean and plant-based diets, and contribute to better hydration, digestion, and overall health when consumed regularly.

Health Benefits

• Rich in dietary fiber, which supports healthy digestion and promotes a feeling of fullness.
• High in vitamin C, an antioxidant that boosts immunity and supports skin health.
• Contains potassium, which helps regulate blood pressure and maintain heart health.
• Provides folate, essential for red blood cell formation and DNA synthesis, particularly beneficial for pregnant individuals.
• Loaded with antioxidants like beta-carotene and flavonoids, which reduce oxidative stress and support overall cellular health.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, paleo, gluten-free, low-carb

Not suitable for: Low-fiber diet (in certain cases, e.g., after surgery)

Selection and Storage

Store raw vegetables in the refrigerator to maintain freshness, ideally in the crisper drawer to retain moisture. Wash thoroughly before consuming to remove dirt and potential contaminants.

Common Questions About Raw veggies Nutrition

Are raw vegetables low in calories?

Yes, raw vegetables are generally low in calories. For example, a cup of raw spinach contains only about 7 calories, and a cup of raw carrot sticks has roughly 50 calories. They are an excellent option for calorie-conscious diets while providing fiber, water, and essential nutrients.

Can raw vegetables fit into a keto diet?

Yes, many raw vegetables are keto-friendly, especially non-starchy ones like spinach, kale, zucchini, and cucumbers, which are low in net carbs. However, starchy vegetables like carrots and beets should be consumed in moderation due to their higher carbohydrate content.

What are the health benefits of eating raw vegetables?

Raw vegetables are rich in vitamins, such as vitamin C and folate, and minerals like potassium, while providing dietary fiber for digestion. They also contain antioxidants that may help reduce inflammation and protect against chronic diseases. Their raw form often retains more nutrients compared to cooking methods that involve heat.

What is a recommended portion size for raw vegetables?

A standard portion size of raw vegetables is about 1 cup per serving for leafy greens or 1/2 cup for other raw veggies like carrots, celery, or bell peppers. The USDA recommends adults consume at least 2-3 cups of vegetables per day as part of a balanced diet.

How do raw vegetables compare to cooked vegetables in terms of nutrition?

Raw vegetables often retain more water-soluble vitamins, like vitamin C and certain B vitamins, which can be lost during cooking. However, cooking can enhance the absorption of some nutrients, such as beta-carotene in carrots and lycopene in tomatoes. A mix of both raw and cooked vegetables provides the best nutritional balance.

Data Sources & Scientific References