39 foods · IFCT 2017
Vegetables and mushrooms: nutrition per 100 g
IFCT 2017 covers 39 vegetables and mushrooms, from gourds, okra and brinjal to beans, drumstick pods, raw jackfruit and mushrooms. Most carry between 11 and 29 kcal per 100 g. Capsicum leads for vitamin C at 123 mg, cluster beans for iron at 3.9 mg and calcium at 121 mg, and fresh green peas give 7.2 g of protein.
About vegetables and mushrooms
This group covers the everyday sabzi vegetables of IFCT 2017: the gourds (lauki, karela, turai, tinda, parwal, snake gourd and ash gourd), okra, brinjal, cauliflower, capsicum and tomato, beans such as French beans, cluster beans and broad beans, and seasonal favourites like drumstick pods, raw jackfruit, raw mango and fresh green peas. Four mushrooms complete the list.
Most are mainly water, which keeps their energy very low: bottle gourd has 11 kcal per 100 g and snake gourd 12 kcal. Their value lies in fibre, vitamin C, potassium and plant compounds, and in filling the plate without much energy. Capsicum at 123 mg, raw mango at 90.2 mg and drumstick pods at 71.9 mg are excellent vitamin C sources, and cluster beans carry 3.9 mg iron and 121 mg calcium.
A few entries need context. Oyster mushroom is listed in its dried form, which is why it shows 244 kcal and 19.0 g protein per 100 g. Green plantain, the raw banana of vazhakkai poriyal and kachche kele ki sabzi, is starchier than the rest at 80 kcal per 100 g. Fresh green peas and tender red gram sit closer to pulses than to other vegetables, with 7.2 g and 8.1 g protein per 100 g.
Vegetables and mushrooms compared
Per 100 g of the edible portion. Open any food for its full panel, varieties and names in Indian languages.
| Food | Energy | Protein | Fibre | Iron | Calcium |
|---|---|---|---|---|---|
| Ash gourd (petha) | 17 kcal | 0.8 g | 3.4 g | 0.47 mg | 19 mg |
| Baby corn | 73 kcal | 2.7 g | 6.1 g | 1.45 mg | 77 mg |
| Bamboo shoot | 16 kcal | 1.3 g | 1.6 g | 0.33 mg | 10 mg |
| Bitter gourd (karela) | 21 kcal | 1.4 g | 3.8 g | 1.15 mg | 21 mg |
| Bottle gourd (lauki) | 11 kcal | 0.5 g | 2.1 g | 0.26 mg | 15 mg |
| Brinjal (baingan) | 25 kcal | 1.5 g | 4 g | 0.37 mg | 17 mg |
| Broad beans | 29 kcal | 3.9 g | 8.6 g | 0.94 mg | 64 mg |
| Button mushroom | 27 kcal | 3.7 g | 3.1 g | 0.29 mg | 18 mg |
| Capsicum | 16 kcal | 1.1 g | 2.1 g | 0.48 mg | 15 mg |
| Cauliflower | 23 kcal | 2.1 g | 3.7 g | 0.96 mg | 25 mg |
| Celery stalk | 16 kcal | 1 g | 2.1 g | 1.36 mg | 39 mg |
| Chicken mushroom | 21 kcal | 1.8 g | 2 g | 0.3 mg | 5 mg |
| Chow chow (chayote) | 19 kcal | 0.7 g | 1.6 g | 0.48 mg | 19 mg |
| Cluster beans (gawar) | 40 kcal | 3.5 g | 4.8 g | 3.9 mg | 121 mg |
| Colocasia stem | 24 kcal | 0.8 g | 3 g | 0.77 mg | 29 mg |
| Cucumber | 20 kcal | 0.7 g | 2.1 g | 0.46 mg | 16 mg |
| Drumstick (moringa pods) | 29 kcal | 2.6 g | 6.8 g | 0.73 mg | 33 mg |
| Field beans (fresh pods) | 31 kcal | 3.1 g | 5.6 g | 1.95 mg | 71 mg |
| French beans | 24 kcal | 2.5 g | 4.4 g | 1.25 mg | 56 mg |
| Green peas (fresh) | 81 kcal | 7.2 g | 6.3 g | 1.58 mg | 28 mg |
| Ivy gourd (kundru) | 17 kcal | 1.4 g | 3 g | 0.38 mg | 34 mg |
| Knol-khol (kohlrabi) | 16 kcal | 1.6 g | 2.8 g | 0.24 mg | 35 mg |
| Okra (bhindi) | 27 kcal | 2.1 g | 4.1 g | 0.84 mg | 86 mg |
| Oyster mushroom (dried) | 244 kcal | 19 g | 39.1 g | 3.58 mg | 24 mg |
| Plantain (raw banana) | 80 kcal | 1.2 g | 3.6 g | 0.34 mg | 14 mg |
| Pointed gourd (parwal) | 24 kcal | 1.4 g | 2.6 g | 0.5 mg | 31 mg |
| Pumpkin | 25 kcal | 0.9 g | 2.5 g | 0.29 mg | 24 mg |
| Raw jackfruit | 26 kcal | 2 g | 7.7 g | 0.31 mg | 46 mg |
| Raw mango | 49 kcal | 0.7 g | 3 g | 0.4 mg | 27 mg |
| Raw papaya | 24 kcal | 0.5 g | 2.3 g | 0.2 mg | 23 mg |
| Ridge gourd (turai) | 13 kcal | 0.9 g | 1.8 g | 0.42 mg | 14 mg |
| Scarlet runner bean | 43 kcal | 2.9 g | 4.5 g | 0.73 mg | 43 mg |
| Shiitake mushroom | 58 kcal | 3.2 g | 3 g | 1.93 mg | 5 mg |
| Snake gourd | 12 kcal | 1 g | 2.3 g | 0.32 mg | 25 mg |
| Spring onion | 26 kcal | 2.1 g | 5.2 g | 3.09 mg | 31 mg |
| Tender red gram (fresh toor) | 124 kcal | 8.1 g | 5.9 g | 1.18 mg | 59 mg |
| Tinda (round gourd) | 14 kcal | 1 g | 2 g | 0.41 mg | 20 mg |
| Tomato | 20 kcal | 0.9 g | 1.8 g | 0.3 mg | 10 mg |
| Zucchini | 20 kcal | 1.1 g | 2.3 g | 0.52 mg | 17 mg |
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad.
The richest vegetables and mushrooms by nutrient
Protein
- 1.Oyster mushroom (dried)19 g
- 2.Tender red gram (fresh toor)8.1 g
- 3.Green peas (fresh)7.2 g
Dietary fibre
- 1.Oyster mushroom (dried)39.1 g
- 2.Broad beans8.6 g
- 3.Raw jackfruit7.7 g
Iron
- 1.Cluster beans (gawar)3.9 mg
- 2.Oyster mushroom (dried)3.58 mg
- 3.Spring onion3.09 mg
Calcium
- 1.Cluster beans (gawar)121 mg
- 2.Okra (bhindi)86 mg
- 3.Baby corn77 mg
Vitamin C
- 1.Capsicum123 mg
- 2.Raw mango90.2 mg
- 3.Drumstick (moringa pods)71.9 mg
Energy
- 1.Oyster mushroom (dried)244 kcal
- 2.Tender red gram (fresh toor)124 kcal
- 3.Green peas (fresh)81 kcal
What people ask about vegetables and mushrooms
Which vegetable has the most vitamin C?
Capsicum leads this group in IFCT 2017 at 123 mg per 100 g, more than a full day's need for an adult. Raw mango gives 90.2 mg, drumstick pods 71.9 mg, knol-khol 64.7 mg and cauliflower 47.1 mg. Eat some raw or lightly cooked to keep it.
Which vegetables are lowest in calories?
Bottle gourd has the least energy in this group at 11 kcal per 100 g, followed by snake gourd at 12 kcal, ridge gourd at 13 kcal and tinda at 14 kcal. Gourds are mostly water, which is why they suit light meals.
Which vegetable has the most protein?
Leaving aside dried oyster mushroom at 19.0 g, the richest fresh vegetables are tender red gram at 8.1 g per 100 g and green peas at 7.2 g. Broad beans give 3.9 g and button mushroom 3.7 g, while every gourd carries under 1.5 g.
Is okra a good source of calcium?
Okra (bhindi) carries 86 mg calcium per 100 g in IFCT 2017, second in this group only to cluster beans at 121 mg. It also gives 4.1 g fibre per 100 g, and its mucilage is part of why it suits thick curries.
Explore the rest of the tables
Cereals and millets
14 foods per 100 g.
Pulses and legumes
14 foods per 100 g.
Green leafy vegetables
26 foods per 100 g.
Roots and tubers
10 foods per 100 g.
Fruits
44 foods per 100 g.
Nuts and oilseeds
14 foods per 100 g.
Spices, herbs and condiments
21 foods per 100 g.
Cooking oils and fats
14 foods per 100 g.
Milk and dairy
3 foods per 100 g.
Meat, poultry and eggs
14 foods per 100 g.
Fish and seafood
41 foods per 100 g.
Sugars and natural drinks
3 foods per 100 g.