57 %
Potassium contributes to normal functioning of the nervous system and to normal muscle function.
How many calories are in cooked vegetables?
246kcal
in a 300 g serving
82 kcal per 100 g.
Source: UK CoFID 2021, record 15-621, 4 analysed samples. Checked 5 October 2026.
15.9 gFat
7.2 gProtein
9.9 gFibre
57 %Daily potassium
What’s in a 300 g serving
More than half of a serving is water, which is why the calories stay low. What is left is mostly carbohydrate.
- 15.9 gFat
- 7.2 gProtein
- 19.8 gCarbohydrate
- 9.9 gFibre
- 241 gWater
- 6.3 gMinerals and the rest
Below average for dishes
Vegetables are 82 kcal per 100 g. The 603 dishes in this database average 180.
Vegetables82
Dishes average180
Low in sugar
3.4 g of sugars per 100 g; the UK “low sugars” line is 5 g.
Sugars, per serving10.2 g
Salt, per serving2.8 g
Vitamins and minerals in vegetables
One of the 15 reach the “high in” level: potassium.
None recorded
- Vitamin D
- Vitamin B12
Show all 15 with amounts
Chloride1728 mg, 216 %
Potassium1131 mg, 57 %
Vitamin A0.396 mg, 50 %
Copper0.39 mg, 39 %
Phosphorus174 mg, 25 %
Vitamin C18 mg, 23 %
Thiamin (vitamin B1)0.24 mg, 22 %
Iron2.8 mg, 20 %
Riboflavin (vitamin B2)0.27 mg, 19 %
Magnesium72 mg, 19 %
Calcium120 mg, 15 %
Folate0.018 mg, 9 %
Zinc0.9 mg, 9 %
Vitamin Dnone recorded
Vitamin B12none recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.
What vegetables don’t give you. And where to find it.
No recorded vitamin D or vitamin B12, and only 3 % of the zinc reference intake per 100 g.
Vitamin D
0mgin vegetables
Find it inBloater, grilled500 % per 100 g
Zinc
3%in vegetables, per 100 g
Find it inOysters, raw592 % per 100 g
Vitamin B12
0mgin vegetables
Find it inLiver, ox, raw4400 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Made in Cambridgeshire
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Vegetables against other dishes
Vegetables come second for potassium here, just behind kofta (lamb, coated with breadcrumbs).
422mg
377mg
363mg
326mg
219mg
97mg
Vegetables, mixed, cooked with onion, spice and tomatoes, homemadethis page
Roulade, spinach−158 mg
All values per 100 g, from the same dataset. Differences are against vegetables.
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Questions about vegetables
Four questions chosen by the facts above, so every food answers differently.
How many calories are in a portion of vegetables?
A typical portion (300 g, one serving) gives 246 kcal. Per 100 g the figure is 82 kcal.
Is vegetables high in chloride?
Yes. Vegetables, mixed, cooked with onion, spice and tomatoes, homemade have 576 mg chloride per 100 g, 72 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals do vegetables have most of?
By share of the daily reference intake: chloride (576 mg, 72 %), potassium (377 mg, 19 %) and vitamin A (0.132 mg, 17 %) per 100 g.
Are vegetables high in fibre?
It is a source of fibre (3.3 g per 100 g, above the 3 g line) but not high in fibre, which needs 6 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 15-621, Vegetables, mixed, cooked with onion, spice and tomatoes, homemade, 4 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: University of Leeds, Nutritional analysis of commonly consumed South Asian foods in the UK, 2007. Values are per 100 g of the edible part; a serving is 300 g, one serving, the usual UK portion for dishes. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 603 dishes kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Onion). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More dishes
From the same group, with calories per 100 g, and the foods with the most potassium.
More dishes
- Curry, karela111 kcal
- Flan, pastry, with fruit105 kcal
- Omelette, Spanish112 kcal
- Potato, leek and celery bake122 kcal
- Sauce, tomato and mushroom46 kcal
- Beef Wellington356 kcal
- All 603 dishes