20 Most Healthful Vegetables to Add to Your Diet
What makes a vegetable truly “healthful”?
It’s not just about the taste or how it’s prepared. It’s about the incredible nutrients packed into each bite. Vegetables are essential for good health, offering nutrients that support every aspect of well-being. If you’re looking to eat for health. Adding more of the most healthful vegetables to your diet can make a big difference.
From fibre to vitamins, minerals to antioxidants, vegetables can improve health in countless ways. Whether you’re a fan of crunchy carrots, leafy greens, or vivid bell peppers. There’s no shortage of tasty, healthy veggies to choose from.
In this blog post, we’re discussing 20 most healthful vegetables you should consider adding to your daily diet plan.
Let’s jump right in!
20 Most Healthful Vegetables You Should Be Eating for Better Health
1. Broccoli
Broccoli is a green vegetable packed with essential vitamins and minerals that benefit overall health. This cruciferous veggie is rich in fibre, vitamin C, and antioxidants. Making it a go-to choice for boosting immunity and supporting digestion. The nutrient in broccoli, sulforaphane, is known for its cancer-fighting properties. Whether steamed, roasted, or added to soups. Broccoli nutritious benefits make it a versatile and delicious way to stay healthy.
Nutritional Profile
| Calories in 1 cup (raw) | Vitamin C | Fibre |
| 31 calories | 81 mg | 2.4 grams |
How to Enjoy
Add broccoli to stir-fries, and casseroles. Or enjoy it as a side dish with garlic and olive oil for a simple, flavorful touch.
2. Spinach
Spinach is a powerhouse of nutrients, especially iron. Which is essential for maintaining healthy blood and energy levels. This vibrant green also contains high amounts of vitamins A, C, and K, along with magnesium and calcium. Spinach supports bone health, improves digestion, and boosts immunity. Whether used fresh in salads or cooked in various dishes, spinach is a delicious way to fuel your body and eat for health.
Nutritional Profile
| Calories in 1 cup (raw) | Vitamin K | Iron |
| 7 calories | 145 mcg | 0.8 mg |
How to Enjoy
Toss spinach into smoothies. Sauté it with garlic, or use it as a base for nutrient-rich salads and wraps.
3. Carrots
Carrots are a sweet, crunchy snack loaded with vitamin A. Vital for eye health and a glowing complexion. These vibrant orange vegetables also contain beta-carotene, fibre, and antioxidants. Which work together to improve heart health and support digestion. If you’ve ever wondered, how many calories in a carrot. You’ll find they’re a low-calorie, nutrient-packed choice. Whether eaten raw, roasted, or in soups. Carrots add both nutrition and natural sweetness to meals.
Nutritional Profile
| Calories in 1 medium carrot | Vitamin A | Fibre |
| 25 calories | 835 mcg | 1.7 grams |
How to Enjoy
Enjoy carrots raw with hummus. Roast them with spices, or grate them into salads for a crunchy twist.
4. Sweet Potatoes
Sweet nutritious potatoes are a naturally sweet and delicious addition to any meal. They’re rich in vitamins A and C, potassium, and fibre. Which supports immune health, skin glow, and digestive regularity. These versatile tubers are perfect for everything from savoury dishes to desserts. Their vibrant orange colour is a visual treat. While their health benefits make them a staple in healthy eating.
Nutritional Profile
| Calories in 1 medium sweet potato (baked) | Vitamin A | Fibre |
| 103 calories | 1,922 mcg | 3.8 grams |
How to Enjoy
Bake sweet potatoes as a side dish. Mash them for a comforting meal, or slice them into fries for a healthy snack.
5. Cauliflower
Cauliflower is a low-calorie, nutrient-dense option from the types of vegetables you can easily add to your meals. It’s rich in vitamins C and K, fibre, and antioxidants. Making it excellent for overall health. Its mild flavour makes it a perfect substitute for higher-carb foods like rice and potatoes. Cauliflower’s versatility, combined with its health benefits, has made it a modern-day favourite.
Nutritional Profile
| Calories in 1 cup (raw) | Vitamin C | Fibre |
| 25 calories | 51.6 mg | 2 grams |
How to Enjoy
Use cauliflower to make rice, pizza crust, or even creamy soups for a lighter yet satisfying meal.
6. Bell Peppers
Bell peppers are vibrant, sweet vegetables. That brings both colour and health benefits to your meals. Packed with vitamin C, antioxidants, and fibre. They boost immunity, promote healthy skin, and improve digestion. Whether red, yellow, or green, bell peppers are a versatile and flavorful addition to a variety of dishes.
Nutritional Profile
| Calories in 1 medium bell pepper | Vitamin C | Fibre |
| 24 calories | 95.7 mg | 1.7 grams |
How to Enjoy
Add bell peppers to salads, and stir-fries. Or stuff them with your favourite fillings for a hearty meal.
7. Kale
Kale is a leafy green that truly lives up to its superfood status. It’s packed with vitamins A, C, and K, as well as calcium and antioxidants. Kale supports bone health, and detoxification, and boosts immunity. Its strong flavour and versatility make it a favourite for everything. From smoothies to salads.
Nutritional Profile
| Calories in 1 cup (raw) | Vitamin K | Fibre |
| 33 calories | 547 mcg | 2.6 grams |
How to Enjoy
Blend kale into smoothies, and add it to salads. Or bake it into crispy kale chips.
8. Tomatoes
Tomatoes are juicy and full of flavour. Offering a wide range of health benefits. Rich in lycopene, an antioxidant. They promote heart health and may reduce cancer risk. Tomatoes are also a great source of vitamin C and potassium. Supporting immunity and hydration. Whether eaten raw, roasted or turned into sauce. Tomatoes bring a burst of flavour and nutrition to your meals.
Nutritional Profile
| Calories in 1 medium tomato | Vitamin C | Lycopene |
| 22 calories | 15.6 mg | 4.6 grams |
How to Enjoy
Slice tomatoes into salads, blend them into soups or use them as a base for flavorful sauces.
9. Brussels Sprouts
Brussels sprouts may be small, but they are packed with nutrients like vitamin K, vitamin C, and antioxidants. They support bone health, boost immunity, and improve digestion. Their nutty, slightly sweet flavour makes them a versatile addition to many dishes, whether roasted, sautéed, or steamed.
Nutritional Profile
| Calories in 1 cup (raw) | Vitamin K | Fibre |
| 38 calories | 156 mcg | 3.3 grams |
How to Enjoy
Roast Brussels sprouts with olive oil and spices. Or shred them into salads for a fresh, crunchy texture.
10. Zucchini
Zucchini is a mild-flavored, low-calorie vegetable. That’s perfect for weight management. Packed with vitamins C and B6, as well as fibre. It supports digestion and boosts energy levels. Its versatility allows it to shine in both savoury and sweet dishes, making it a kitchen favourite.
Nutritional Profile
| Calories in 1 medium zucchini | Vitamin C | Fibre |
| 33 calories | 21.1 mg | 2 grams |
How to Enjoy
Spiralize zucchini into noodles. Grill it as a side dish or bake it into zucchini bread for a healthy treat.
11. Green Beans
Green beans are a well-loved vegetable. Known for their versatility and nutrient content. Rich in vitamins A, C, and K, as well as fibre. They make for a healthy addition to any meal. These beans provide both antioxidant and anti-inflammatory properties. Making them excellent for heart health and boosting your immune system. Their mild, slightly sweet flavour pairs wonderfully with various dishes.
Nutritional Profile
| Calories in 1 cup (cooked) | Vitamin A | Fibre |
| 44 calories | 114 IU | 4 grams |
How to Enjoy
Green beans are delicious steamed, sautéed, or added to soups and salads. They can also be roasted with a drizzle of olive oil and garlic for a quick side dish.
12. Cabbage
Cabbage is an often-overlooked vegetable. That’s packed with nutrients like vitamin C, fibre, and antioxidants. This cruciferous vegetable is beneficial for digestion. And has been shown to help lower cholesterol levels. Cabbage is also rich in glucosinolates, compounds that may help reduce the risk of cancer. Whether raw or cooked. Cabbage adds a crunchy texture and mild flavour to your meals.
Nutritional Profile
| Calories in 1 cup (shredded, raw) | Vitamin C | Fibre |
| 22 calories | 32 mg | 2 grams |
How to Enjoy
Cabbage can be used in coleslaw, salads, or stir-fries. You can also sauté or steam it as a side dish. Or stuff cabbage leaves with your favourite filling for a nutritious meal.
13. Asparagus
Asparagus is not only a tasty vegetable. But also one that provides significant health benefits. It’s high in fibre and vitamins A, C, E, and K. Asparagus is a natural diuretic. Which can help reduce bloating and promote kidney health. This vegetable also contains folate. A B-vitamin is crucial for healthy cell function. Asparagus has a mild, slightly earthy flavour that complements many dishes.
Nutritional Profile
| Calories in 1 cup (cooked) | Vitamin C | Fibre |
| 27 calories | 9.6 mg | 2.8 grams |
How to Enjoy
Asparagus can be roasted, steamed, or grilled. It’s fantastic as a side dish or tossed in salads. And it pairs well with eggs or grilled chicken.
14. Beets
Beets are a wonderfully vibrant vegetable. That’s packed with essential nutrients. Rich in folate, manganese, and fibre. Beets support brain health. Helps regulate blood pressure and boost athletic performance. The unique betacyanin antioxidants found in beets give them their deep purple colour and offer anti-inflammatory properties. Their earthy, sweet flavour makes them a favourite in both savoury and sweet dishes.
Nutritional Profile
| Calories in 1 medium beet (cooked) | Folate | Fibre |
| 35 calories | 68 mcg | 2 grams |
How to Enjoy
Beets are perfectly roasted, boiled, or grated into salads. You can also make vibrant beet juice or use it as a base for soups like borscht.
15. Avocados
Avocados are often praised for their high healthy fat content. Especially monounsaturated fats that support heart health. In addition to healthy fats. Avocados are rich in fibre, vitamins C, E, and K, and various minerals. These healthy fats also help in absorbing fat-soluble vitamins from other vegetables. Known for their creamy texture. Avocados are a versatile fruit often used in salads, smoothies, and even as a spread.
Nutritional Profile
| Calories in 1 medium avocado | Vitamin C | Fibre |
| 234 calories | 15 mg | 10 grams |
How to Enjoy
Avocados can be eaten as-is, spread on toast, or mashed into guacamole. Or blended into smoothies for a creamy texture.
16. Peas
Peas, whether fresh, frozen, or dried, pack a nutritional punch. They’re an excellent source of plant-based protein, fibre, and vitamins like A, C, and K. Peas also contain phytonutrients that help improve blood sugar regulation and reduce the risk of heart disease. Their sweet taste and tender texture make them a great addition to a variety of dishes.
Nutritional Profile
| Calories in 1 cup (cooked) | Protein | Fibre |
| 117 calories | 8 grams | 7.4 grams |
How to Enjoy
Peas can be added to soups, stews, or stir-fries. Or simply steamed as a side dish. You can also blend them into a pea soup or enjoy them in a veggie medley.
17. Onions
Onions are not just a flavorful addition to your meals. They also provide a range of health benefits. Packed with vitamin C, antioxidants, and sulfur compounds. Onions are known for their ability to promote heart health. Reduce inflammation and even boost your immune system. Whether you prefer them raw, sautéed, or caramelized. Onions add a savoury depth to any dish.
Nutritional Profile
| Calories in 1 medium onion (raw) | Vitamin C | Fibre |
| 44 calories | 8.1 mg | 1.9 grams |
How to Enjoy
Onions are versatile and can be used in virtually any savoury dish. From soups to stir-fries to salads. They can also be grilled or roasted for a sweet, caramelized flavour.
18. Mushrooms
Mushrooms are a unique and nutritious addition to any diet. They are rich in vitamin D, selenium, and antioxidants. Mushrooms have immune-boosting properties and are a great source of plant-based protein. Making them an excellent option for vegetarians and vegans. With their earthy flavour and meaty texture. They’re a great meat substitute in many recipes.
Nutritional Profile
| Calories in 1 cup (sliced, raw) | Vitamin D | Fibre |
| 15 calories | 7 mcg | 1 grams |
How to Enjoy
Mushrooms can be sautéed, grilled, or added to soups, sauces, and salads. You can also use them in veggie burgers or as a substitute for meat in various dishes.
19. Pumpkin
Pumpkin is a delicious, nutrient-packed vegetable that’s especially popular during fall. It’s rich in beta-carotene. Which the body converts into vitamin A. And contains a variety of vitamins and minerals, including vitamins C, E, and fiber. Pumpkin also supports eye health, boosts immunity, and aids digestion. Its naturally sweet flavour makes it perfect for both savoury and sweet dishes.
Nutritional Profile
| Calories in 1 cup (cooked, mashed) | Vitamin A | Fibre |
| 49 calories | 2650 mcg | 3 grams |
How to Enjoy
Pumpkin can be roasted, blended into soups, or used in baking for pies, muffins, and bread. It’s also great in smoothies or simply roasted with your favourite spices.
20. Radishes
Radishes are a crunchy, peppery vegetable that offers both flavour and nutrition. They are low in calories but high in antioxidants and fibre. Which contribute to healthy digestion and overall well-being. Radishes contain glucosinolates, compounds linked to a lower risk of cancer. Their unique, spicy taste adds a refreshing element to salads and other dishes.
Nutritional Profile
| Calories in 1 medium radish | Vitamin C | Fibre |
| 1 calorie | 1.5 mg | 0.5 grams |
How to Enjoy
Radishes are best enjoyed raw, thinly sliced in salads, or added to tacos and sandwiches for a crunchy texture. You can also pickle them or roast them for a milder flavour.
Enjoy Veggie-Packed Menu at Pizzeria
Looking to enjoy these healthiest vegetables in a fresh, delicious way?
Stop by Pizzeria House of Vegetarian.
We specialise in creating mouthwatering dishes packed with your favourite vegetables. Enjoy the benefits of carrots, broccoli, and other nutritious options from a diverse list of vegetables. Whether you’re craving a fresh veggie pizza or a salad bursting with nutrients. We’ve got it.
Hungry for something healthy and tasty today?
Come visit us and explore our delicious, veggie-filled menu.