Hey! Is your body need Calories? If 'yes,' then you should choose healthy calories. 'Question' From what do you get healthy calories? Healthy calorie comes from colorful vegetables. And which are the high-calorie vegetables? To know this, you simply need to read this short article.
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We all know how beneficial to eat multiple vegetables. And a meal without vegetables is like food without salt. So you must take numerous vegetables to get essential vitamins, nutrients, fibers, and calories for a healthy body.
By the way, Eating some pointed vegetables can help you gain calories, but more is needed to boost both calories and other essential elements. So if you add many ideal vegetables to your meal prep, it can help you to maintain balanced health.
Can vegetables with high-calorie help you gain weight?
Yes, it is possible, and it depends on your current body mass index(BMI). If your body is skinny, you have to gain a good amount of body weight with a little more time. And if you have an average body weight, the goal time will be less.
However, recent studies showed that taking low-calorie fruits and vegetables in the long term may help you balance your weight, but regular intake of vegetables high in calories can cause weight gain.
For gaining weight, caloric vegetables are the best option for your diet. Because it helps you to grow, maintains your overall health, and prevents you from unhealthy calorie intake.
Briefly:- Adding vegetables to the daily meal plan will provide several health benefits and cause healthy weight gain.
Types of most caloric vegetables available on the market
According to our needs, we use different types of a vegetable. So the number of calories, fats, carbs, fibers, and proteins also alters in that vegetable in its various forms.
Generally, vegetables come in four varieties, Fresh, Frozen, Dried, and Canned.
Fresh Veggies(Raw vegetables)
Vegetables that are not cooked and can be eaten cooked or fresh are called fresh vegetables.
Fresh vegetables contain more calories than a processed vegetable
Frozen Veggies
For transportation or use of vegs in other seasons, vegetables are stored at a lower temperature below the freezing point and hence called frozen veggies.
Generally, these freezer veggies are cheaper due to the difference in nutritional values, and you can effortlessly get them from nearby supermarkets.
Dried Veggies
To extend their shelf life, vegetables are dried in many ways. Generally, these veggies are tastier and filled with higher amounts of calories.
Even dried vegetables retain their iron, fiber, and mineral content, so the nutritional difference between fresh and dried is less.
Some brands also use dried vegs and fruits for better flavor because dried fruits and vegetables acquire a concentrated flavor after the drying processes.
Canned Veggies
This type of vegetable has a prolonged shelf life. Here the vegetables are processed, sealed, cooked, and canned and can be used in different seasons.
So It will help you to consume caloric intake to maintain a healthy weight without thinking about seasons.
Here is the list of 10 healthy high-calorie vegetables
- Yams=116Kcal
- Baked Potatoes=93Kcal
- Cheackpeas=164Kcal
- Raddish Dried=271Kcal
- Cassava=159Kcal
- Sweet Potatoes=86Kcal
- Green Banana=105Kcal
- Soya Beans=172Kcal
- Kidney Beans=127Kcal
- Green Peas=cal86Kcal
1. Yams
This healthful nutrient-dense tuber vegetable grows under the ground. There are many types of yams found in different places around the globe.
It is filled with fiber, copper, potassium, antioxidants, and anti-inflammatory agents, which are beneficial for healing many diseases.
Calorie in yam: 118kcal/100g
Other nutritional facts(%daily value)
Fat: 0.2g 0%
Protein: 1.5g 3%
Dietary Fiber: 4.1g 16%
Carbohydrate: 28g 9%
Sugar: 0.5g
Sodium: 9mg 0%
Potassium: 816mg 23%
Availability in markets
✔ Raw
2. Potatoes
Like yams, potatoes are also very starchy, plant tuber vegetables and on the list of most eaten vegetables in the world.
Potatoes contain a high amount of vitamin c and potassium, which is most helpful in preventing scurvy disease, helping in heart work, muscle mass, and smooth nervous system function.
Calorie in Potato: 77Kcal/100g(normal), 79Kcal/100g(Russet potato)
Other nutritional facts(%daily value)
Fat: 0.1g 0%
Protein: 2g 4%
Dietary Fiber: 2.2g 8%
Carbohydrate: 17g 5%
Sugar: 0.8g
Sodium: 6mg 0%
Potassium: 421mg 12%
Availability in markets
✔ Raw
✔ Frozen
✔ Dried
3. Chickpeas
Chickpeas, also known as ''Garbanzo beans'' or ''Bengal gram'' is one type of legume.
Chickpeas are filled with calories, protein, fiber, minerals, and complex carbohydrates, so it has many health benefits.
Because it has good nutritional value, it helps in certain chronic diseases, improves bone health, boosts digestion, and aids in healthy weight management.
Calorie in Chickpeas: 164kcal/100g
Other nutritional facts(%daily value)
Fat: 2.6g 4%
Protein: 9g 18%
Dietary Fiber: 8g 32%
Carbohydrate: 27g 9%
Sugar: 4.8g
Sodium: 7mg 0%
Potassium: 291mg 8%
Availability in markets
✔ Raw
✔ Dried Frozen
✔ Canned
4. Radish(dried)
There are many types of radishes you can see in markets. This is an edible ground vegetable that has many health benefits. Radishes are vibrant in minerals and antioxidants, which are beneficial for heart problems and maintaining blood pressure.
It also effectively works as a detoxifier hence helpful for stomach and liver detoxification.
Calorie in dried Radish: 271kcal/100g
Other nutritional facts(%daily value)
Fat: 0.7g 1%
Protein: 8g 16%
Dietary Fiber: 24g 96%
Carbohydrate: 63g 21%
Sugar: 37g
Sodium: 278mg 11%
Potassium: 3494mg 99%
Availability in markets
✔ Raw
✔ Dried Frozen
5. Cassava
It is scientifically called Manihot esculenta and is known by different names in different places, such as Yuca, Arrowroot, and Manioc.
It is one of the highest-caloric root vegetables and is available in two varieties sweet and bitter. Generally, the consumption of sweet-type cassava is more than bitter cassava.
It is highly rich in vitamin c(100 grams of cassava gives 20.6 milligrams of vitamin c). So taking cassava is also beneficial for preventing skin diseases.
Calorie in Cassava: 159kcal/100g
Other nutritional facts(%daily value)
Fat: 0.3g 0%
Protein: 1.4g 2%
Dietary Fiber: 1.8g 7%
Carbohydrate: 38g 12%
Sugar: 1.7g
Sodium: 14mg 0%
Potassium: 271mg 7%
Availability in markets
✔ Raw
✔ Dried
✔ Canned
6. Sweet Potato
This underground tuber is a very nutritious vegetable. Sweet potato comes in wide varieties and colors such as orange, purple, and white.
These are filled with fibers, minerals, vitamins, and antioxidants. Which makes it an ideal vegetable for a perfect diet.
It provides a good amount of vitamin A, which is suitable for eye problems. It is also beneficial for gut health.
Calorie in Sweet potato (raw): 86kcal/100g
Smashed: 101kcal/100g
Baked: 90Kcal/100g
Other nutritional facts(%daily value)
Fat: 0.1g 0%
Protein: 1.6g 3%
Dietary Fiber: 3g 12%
Carbohydrate: 20g 6%
Sugar: 4.2g
Sodium: 55mg 2%
Potassium: 337mg 9%
Availability in markets
✔ Raw
✔ Frozen
✔ Dried
7. Green Banana
The nutritional values of green banana and yellow banana is approximately similar. Generally, a Green banana is considered a vegetable, and a yellow banana is a fruit.
The intensive amount of starch and fiber in an unripe banana helps for faster muscle growth and better gut health, and it may reduce the risk of colon cancer.
Calorie in Green Banana: 105kcal/100g
Yellow Banana: 89Kcal/100g
Other nutritional facts(%daily value)
Fat: 0.3g 0%
Protein: 1.1g 2%
Dietary Fiber: 2.6g 10%
Carbohydrate: 23g 7%
Sugar: 12g
Sodium: 1mg 0%
Potassium: 358mg 10%
Availability in markets
✔ Raw
✔ Dried
✔ Frozen
8. Soya Beans(edamame)
This edible bean comes from the legume family. It has grown in many parts of the world. The high demand for its oil and protein-based products makes it so famous around the globe.
This is also a very nutritious and diet-compatible vegetable with many calories, proteins, fibers, and healthy fats.
It boosts your digestive health, improves bone strength, and may reduce the risk of cancer.
Calorie in Soybeans: 172kcal/100g
Other nutritional facts(%daily value)
Fat: 20g 40%
Protein: 36g 33%
Dietary Fiber: 9.3g 37%
Carbohydrate: 30g 19%
Sugar: 7g
Sodium: 2mg 0%
Potassium: 1797mg 51%
Availability in markets
✔ Raw
✔ Dried
✔ Frozen
9. Kidney Beans
The name of this bean describes its appearance. It looks exactly like a human kidney. Kidney beans are very nutritious and have several health benefits.
It is an excellent plant-based protein provider.
Calorie in Kidney beans: 127kcal/100g
Other nutritional facts(%daily value)
Fat: 0.5g 0%
Protein: 9g 18%
Dietary Fiber: 6g 24%
Carbohydrate: 23g 7%
Sugar: 0.3g
Sodium: 1mg 0%
Potassium: 405mg 11%
Availability in markets
✔ Raw
✔ Dried
✔ Frozen
✔ Canned
10. Green Peas
These little veggies look like green-tiny balls, which came from the group of legumes.
Green Peas were first grown in Asia and the Middle East, but now it is farmed worldwide. You can get it in three forms fresh, frozen, and canned.
It is highly dense in vitamins, minerals, and antioxidants. Therefore it has several benefits to pay for your health, such as smooth digestion, better heart health, balance in sugar level, and eye health, etc.
Calorie in Radish: 84kcal/100g
Other nutritional facts(%daily value)
Fat: 0.2g 0%
Protein: 5g 10%
Dietary Fiber: 6g 24%
Carbohydrate: 16g 5%
Sugar: 6g
Sodium: 3mg 0%
Potassium: 271mg 7%
Availability in markets
✔ Raw
✔ Dried
✔ Frozen
✔ Canned
Last words
To Stop unwanted weight loss or gain healthy weight, vegetables are one of our most important options. Vegetables are not only good for physical health but also for mental health. According to a recent study eating vegetables rich foods has various positive impacts on our mood. So try these healthy vegetables to get a healthy body.
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