Calories in Vegetables: What GLP-1 Users Should Know

Most non-starchy vegetables are very low in calories — typically somewhere between 15 and 50 calories per 100 g (3.5 oz) cooked or raw. That makes them useful as a base for meals when appetite is reduced, because they add volume and fibre without taking up much of your daily calorie budget.

Lower-calorie vegetables (roughly 15–35 kcal per 100 g)

• Cucumber — mostly water, very light on calories
• Lettuce and leafy greens (spinach, rocket, watercress)
• Courgette / zucchini
• Celery
• Tomatoes and radishes
• Broccoli and cauliflower — also good sources of fibre
• Green beans and mangetout

Moderate-calorie vegetables (roughly 35–80 kcal per 100 g)

• Carrots — slightly higher in natural sugars
• Onions, leeks, and shallots
• Beetroot
• Peas — worth noting these also contain a useful amount of plant protein
• Sweetcorn

Higher-calorie starchy vegetables (roughly 70–130 kcal per 100 g)

• Potatoes and sweet potatoes — calorie content rises notably when roasted or fried
• Parsnips
• Butternut squash (lower end of this range)

These figures are general educational estimates. Actual calorie counts vary with cooking method — boiling a potato keeps calories low; roasting it in oil adds considerably more. For precise figures for a specific food, checking a reliable calorie reference for individual ingredients is worth doing alongside your own logging.

If you are thinking about how vegetables fit into your overall daily intake, understanding calories in food more broadly can help you build a balanced picture rather than focusing on single ingredients in isolation.

Starchy vegetables are not foods to avoid — they provide energy, fibre, and micronutrients — but being aware of their calorie contribution helps if you are working within a calorie deficit as part of your weight-management journey.

When appetite is lower than usual, it can be tempting to skip logging meals that seem small or mostly vegetable-based — but those entries still matter for understanding your nutrition patterns. GLP Trackr's AI photo-scan feature makes this genuinely effortless: point your camera at your plate and the app estimates calories, protein, and macros instantly, without you needing to weigh or search for every ingredient.

For packaged or pre-prepared vegetables — frozen bags, ready-prepared stir-fry mixes, canned pulses — the barcode scanner picks up nutrition data in a second. And for anything home-cooked, the manual search lets you add ingredients individually and build a rough total.

Because many people on GLP-1 medicines find their protein intake can slip when overall food volume drops, the app's protein target tracking is particularly useful alongside vegetable-heavy eating. Pairing vegetables with a protein source at each meal is a pattern many users find helps them feel steadier — and logging both together gives you a clearer view of whether you are hitting your goals over the week, not just on individual days.

You can explore how your vegetable and overall food intake connects to your weight trends and energy using the insights built into the app — a useful starting point for conversations with your prescriber or dietitian. GLP Trackr is a tracking tool, not a substitute for professional nutrition or medical advice; always discuss any significant dietary changes with your healthcare professional.

For a broader look at how calorie tracking fits your journey, the guide to calories and GLP-1 medicines is a helpful companion to this page.

Ready to make food logging this simple? Download GLP Trackr on the App Store or Google Play and explore it free for 7 days — snap your plate, hit your protein, and watch the picture come together.