Title

VARY YOUR VEGGIES: Why Eat Vegetables?

(FN1452, Reviewed June 2025)
File
Publication File:
Summary

Vegetables are versatile, nutritious, colorful and flavorful. Not only are they naturally low in calories, fat and sodium, but they also are good sources of important vitamins, minerals and dietary fiber. Vegetables do not contain cholesterol. Increasing vegetable consumption can replace foods higher in calories and fat. Vegetables are rich sources of vitamins, particularly A and C. The value of a vegetable as a source of a nutrient is affected both by the amount of the nutrient present and by the amount of the vegetable eaten.

Lead Author
Lead Author:
Julie Garden-Robinson, Ph.D., R.D., L.R.D. Food and Nutrition Specialist
Availability
Availability:
Web only
Publication Sections

Table of Contents

Rate Your Vegetable Use:

How many vegetables do I include daily in my diet?

Four ways I prepare vegetables are:

Six vegetables I frequently use in my home are:

If liquid is left on my cooked vegetables, I:

Vegetables are versatile, nutritious, colorful and flavorful. Not only do they not contain cholesterol, are naturally low in calories, fat and sodium, but they also are good sources of important vitamins, minerals and dietary fiber. Increasing vegetable consumption can replace foods higher in calories and fat.

Vegetables are rich sources of vitamins, particularly A and C. The value of a vegetable as a source of a nutrient is affected both by the amount of the nutrient present and by the amount of the vegetable eaten.

Carrots, leafy green vegetables and sweet potatoes are good sources of vitamin A. Likewise, peppers and tomatoes are good sources of vitamin C. On the other hand, potatoes, while lower in vitamin C, also are a good source of the nutrient because large amounts of potatoes are eaten. Other vegetables are good sources of folic acid, niacin, thiamin, vitamin B-6, minerals (such as calcium and potassium) and fiber. (See Table 1.)

Cooking Tips

Three R’s for cooking vegetables for best nutrition:

■ Reduce the amount of water used.

■ Reduce the cooking time.

■ Reduce the amount of exposed surface by limiting cutting, paring and shredding.

Overcooking will destroy color, crispness (texture) and some nutrients of the vegetable. Do not add baking soda to retain color because this will destroy nutrients.

A1C1Folic Acid1Niacin1Thiamin1B61Magnesium1Iron1Calcium1Potassium1Dietary Fiber3
Artichoke, globe (french)

X

X

X

X

X

Asparagus

XXX

X

X

X

X

Beans, dried, cooked

X

X

X

XX

X

Beans, green or yellow

X

X

Beets

X

X

Broccoli

X

XXX

X

X

X

X

Brussels sprouts

XXX

X

X

Cabbage, Chinese or green

XX

X

Carrots

XXX

X

Cauliflower

XXX

X

X

Chard

X

X

X

XX

Collards

X

X

X

X

Corn

X

X

X

Endive, chicory, romaine, escaroleXXX
KaleXXXXXX
Kohlrabi XXX
Mushrooms X X
Okra XX X X
Onion

X

Peas

X

X

X

X

X

Peas, split, cooked

X

X

X

X

XX

X

Peppers, sweet red

XX

XXX

Peppers, sweet green

XXX

Plantain

X

XXX

XX

X

XXX

Potatoes, with skin

XX

X

X

XXX

X

Pumpkin

X

X

XX

Radishes, 6 large

X

Rutabagas

XX

X

Snow peas

XXX

Spinach, cooked

XXX

X

XX

X

X

X

X

XX

X

Spinach, raw

X

X

X

Squash, summer, yellow

X

Squash, winter

X

XXX

X

Sweet potato

XXX

XXX

X

XX

X

Tomatoes

X

XX

X

Turnip greens

XXX

X

X

X

Watercress

X

1A selected serving contains (✘) 10 to 24 percent of the U.S. recommended daily allowance (RDA) for adults and children more than 4 years old, (✘✘) 25 to 39 percent of the U.S. RDA for adults and children more than 4 years old, (✘✘✘) 40 percent of the U.S. RDA for adults and children more than 4 years old.

2A selected serving contains at least + 200 to 349 milligrams.

3A single serving size contains at least 2 grams of dietary fiber

For more information about nutrition, visit www.ag.ndsu.edu/food.

Materials were partially funded by USDA’s Supplemental Nutrition Assistance Program.