Should I Count The Macros In Every Vegetable I Eat?

Many popular diets label certain vegetables as ‘free’ foods.

You can eat as many of these kinds of vegetables as you wish on these diets.

With a macros-based diet, the idea of a ‘free food’ does not apply. If a vegetable contains macros, you need to count it.

Is a vegetable a negative calorie food?

Certain vegetables, like celery, are mostly fiber and water. These veggies were marketed as a “negative-calorie food,” aiding weight loss.

The idea of a negative-calorie food has been debunked.

People lose weight on a so-called negative calorie diet because they are maintaining an overall calorie deficit. Not because they were eating celery.

All vegetables have energy, whether carb, fat, or protein. You must track them.

Macros of common vegetables

	Calories	Carb (g)	Protein (g)	Fat (g)	Fiber (g)
1 cup raw spinach	8	1	1	0	0.7
1 cup baby greens	20	5	1	0	2
1 cup chopped cabbage	22	5.2	1.1	0.1	2.2
1 cup celery	16	3	1	0.2	1.6
1 cup cucumber	16	4	1	0	1
1 cup raw kale	33	6	3	1	2.4
1 cup iceberg lettuce	8	1	0.5	0.1	0.7
1 cup broccoli	31	6	2.5	0.3	2.4
1 cup cauliflower	25	5	2	0	3
1 cup alfalfa sprouts	8	1	1.3	0.2	0.6
1 cup green beans	31	7	1.8	0.1	3.4

Macros in starchy veggies

Starchy vegetables contain more carbohydrates.

	Calories	Carb (g)	Protein (g)	Fat (g)	Fiber (g)
1 cup chopped carrots	53	12	1.2	0.3	3.6
1 cup parsnip (sliced)	100	24	1.6	0.4	7
1 cup potatoes (diced)	116	26	3	0.2	3.4
1 cup pumpkin (cubes)	30	8	1.2	0.1	0.6
1 cup peas	118	21	8	0.6	7

It’s essential to track vegetables as many supply protein and even a little fat. This all adds up over a day.

Not tracking them would affect your calorie deficit, slowing results. Remember to track all foods.

Best vegetables for macro tracking

Vegetables that have a high proportion of protein are best. It’s easy to exceed your carbohydrate target when counting macros.

The best veggies for macros are broad beans, broccoli, cauliflower, brussels sprouts, and kale.

	Calories	Carb (g)	Protein (g)	Fat (g)	Fiber (g)
1 cup broad beans	111	22	10	0.9	9
1 cup broccoli	31	6	2.5	0.3	2.4
1 cup cauliflower (chopped)	27	5	2.1	0.3	2.1
1 cup brussels sprouts	38	8	3	0.3	3.3
1 cup curly kale (chopped)	33	6	2.9	0.6	2.4

More resources

• Complete list of the best proteins, carbs, and fats.