Vegetable

Every vegetable entry in the Typed food library. Each one is a full page: what it does, stage by stage, and what the evidence says.

• Acorn SquashAcorn squash looks plain, but one cooked cup gives you more potassium than a banana, plenty of fiber, and a good hit of vitamin C.
• ArtichokeArtichokes are a fiber-packed flower bud that feeds your gut bacteria and gives your liver a gentle nudge to make more bile for digesting fat.
• Artichoke Hearts (Canned)Four point seven grams of fibre on 25 calories — the best ratio in the library.
• ArugulaArugula's spicy taste and its vitamin K, calcium, and nitrates all come from the same peppery plant compounds.
• AsparagusA prebiotic fibre source, famous for a harmless and genetically variable side effect.
• Bamboo ShootsFourteen calories per hundred grams — the lightest food in the library.
• BasilA fragrant herb that is genuinely nutrient-dense by weight, though you only ever eat a small amount of it at a time.
• Bean SproutsBean sprouts are crunchy, low-calorie veggies with real vitamin C and vitamin K in them, but they should be cooked, not eaten raw, to stay safe.
• BeetrootRaw, baked, boiled or canned — the cooking method changes this vegetable more than most.
• BeetsA natural nitrate source that genuinely improves blood flow — the same idea behind citrulline supplements.
• Bell PeppersContains more vitamin C per serving than an orange does.
• Bitter MelonBitter melon is a super low-calorie vegetable packed with vitamin C, and some studies show it can gently help lower blood sugar, but it's not a magic diabetes cure.
• Black PepperA spice used by the shake, but with a genuinely useful trick — it helps your body absorb other nutrients better.
• Bok ChoyBok choy is a crunchy, low-calorie green that quietly packs a lot of bone-friendly vitamin K and immune-supporting vitamin C.
• BroccoliContains something no supplement quite copies — and it depends how you cook it.
• BroccoliniBroccolini is a friendly veggie hybrid with crunchy stems and a mild taste, and it packs a big dose of vitamin C and vitamin K into every bite.
• Brussels SproutsOne of the most concentrated vitamin K sources in the produce aisle.
• Butternut SquashButternut squash's orange color is basically a vitamin A signal, but your body only turns as much of it into usable vitamin A as it needs, and cooking plus a little fat helps that process along.
• CabbageAn underrated vitamin C source, and the raw material for sauerkraut and kimchi.
• Canned BeetrootThe nitrate that lowers blood pressure survives the tin. Some of it, anyway.
• CapsicumGreen capsicums are just unripe red ones — and ripening is what builds the vitamin C and colour.
• Caraway SeedsThe seed behind rye bread and goulash, and one of the highest-fibre things in this database by weight.
• CarrotsCooking actually makes its signature nutrient easier to absorb.
• CassavaCassava is a starchy root that gives you quick energy — but eating it raw or undercooked can make you seriously sick.
• CauliflowerBroccoli’s milder cousin, with a gentler version of the same compounds.
• CeleriacCeleriac looks like a dirt-covered brain, but it's really celery's underground cousin — and it's loaded with vitamin K, potassium, and fiber.
• CeleryFamous for being low-calorie, but the real story is fibre and potassium.
• Chayote SquashChayote is basically water with a crunch, but it quietly delivers a solid dose of folate.
• Chicory (Witlof)A low-calorie, slightly bitter leafy vegetable — from the same plant whose root is roasted and used as a coffee substitute.
• ChilliGreen chillies are just unripe red ones, and ripening is what builds up the colour and the vitamins.
• Chinese Broccoli (Gai Lan)Chinese broccoli looks like a leafy stem vegetable, but it packs a serious punch of vitamins A, C, and K into very few calories.
• ChivesChives pack a vitamin K punch pound-for-pound, but since you only ever use a small sprinkle, don't expect much from a garnish-sized serving.
• ChokoA mild, watery vegetable that takes on whatever it is cooked with.
• Collard GreensCollard greens are a leafy green loaded with vitamin K, calcium, and vitamin A — cooking them with a little fat helps your body use more of it.
• CorianderA herb that is either a favorite or (for a real genetic reason) tastes like soap to some people — and is genuinely rich in folate and iron by weight.
• CornPart vegetable, part grain — and one of the best food sources of the eye pigments.
• CucumberMostly water by weight — which is exactly the point of it.
• Daikon RadishDaikon is a crunchy, watery radish that's low in calories but surprisingly high in vitamin C, and its natural enzymes may give your stomach a small hand with starchy food.
• DillA soft, feathery herb traditionally used to calm an upset stomach — eaten in small amounts, so its nutrient numbers are mostly theoretical.
• EggplantEggplant isn't a dangerous nightshade -- it's a low-calorie veggie with real fiber, and its purple skin holds most of the good stuff.
• EndiveEndive is a bitter, crunchy leaf that's surprisingly loaded with vitamin K and folate for almost no calories.
• FennelCrunchy raw fennel is a low-calorie veggie that can calm an upset stomach while giving you vitamin C and potassium.
• Fresh GingerGinger really can calm an upset stomach -- but the dose in most studies is stronger and more exact than what's in a cup of tea.
• Fresh Turmeric RootThe bright-yellow root is packed with a compound called curcumin, but your body barely absorbs it unless you eat it with fat and black pepper.
• Garlic (Fresh)The compound behind its reputation only forms once you crush or chop it.
• Green BeansGreen beans are a crunchy veggie that gives you fiber, vitamin C, and a bone-friendly vitamin called K — just make sure they're cooked, not raw.
• Ground CardamomA fragrant seed spice traditionally chewed or brewed to settle the stomach after a meal.
• Ground CinnamonA warming spice with modest, inconsistent evidence for blood sugar, and a caution most people have never heard of.
• Ground ClovesA tiny dried flower bud that packs enough eugenol to be used in dental clinics, not just spice racks.
• Ground CuminA spice whose iron content looks spectacular on paper and arrives a teaspoon at a time.
• Ground NutmegA cozy baking spice that’s completely safe in normal amounts, but genuinely not something to eat by the spoonful.
• Ground TurmericThe spice behind curry’s color, best known for a compound your body has a hard time absorbing on its own.
• Habanero PepperHabaneros are super spicy peppers packed with vitamin C — the burn you feel isn't your body being damaged, it's a nerve alarm going off.
• Iceberg LettuceIceberg lettuce isn't "just crunchy water" - it's mostly water, but that water comes packaged with real vitamin K.
• JalapeñoA jalapeño's fire is a trick your nerves fall for, not an injury — and it definitely won't give you an ulcer.
• JicamaJicama is a crunchy, juicy root that's low in calories but high in fiber and vitamin C — just make sure you peel off the skin, since only the inside root is safe to eat.
• KaleA calcium source your body genuinely absorbs, unlike spinach’s.
• KohlrabiKohlrabi is a crunchy stem (not a root) loaded with vitamin C, and it's one cabbage-family veggie that isn't a vitamin-K bomb.
• LeeksA milder relative of onion and garlic, with its own prebiotic fibre.
• LettuceNearly all water — but the darker the leaf, the more it actually gives you.
• Lotus RootThis crunchy root looks like plain starch but it's actually packed with vitamin C and potassium -- just make sure it's always cooked, never raw.
• MintMore than a garnish — mint (specifically its oil) has real evidence behind it for calming an upset stomach.
• Mixed Leafy GreensA mix of different leaves, and they are not the same leaf nutritionally.
• Mixed VegetablesFrozen mixed vegetables are picked and frozen fast, which is why they hold up better than they sound like they should.
• MushroomsOne of the only foods that can still make vitamin D after being picked.
• Mustard GreensMustard greens are peppery leafy greens that pack an outsized dose of vitamin K along with vitamin A, vitamin C, and plant compounds you won't get from lettuce.
• Napa CabbageNapa cabbage is a light, crunchy vegetable that gives you vitamin C for your immune system and vitamin K for strong bones — for almost no calories.
• Nori (Dried Seaweed)2,200 mcg of iodine per hundred grams, against a daily upper limit of 1,100.
• OkraOkra is a slippery pod full of fiber and vitamins that can gently help steady blood sugar over time, but no vegetable "detoxes" your body overnight.
• OnionsA prebiotic fibre source that feeds gut bacteria much like an inulin supplement.
• OreganoOne of the most concentrated antioxidant foods there is, per gram — but you use it a pinch at a time.
• PaprikaGround dried peppers, carrying a lot more color-giving antioxidant per gram than the fresh pepper it came from.
• ParsleyThe herb pushed to the side of your plate is quietly loaded with vitamin C and vitamin A.
• ParsnipParsnips look like pale carrots but pack more fiber and folate per bite than most root vegetables, and cooking them is completely safe.
• Pickled GherkinsTwenty-three grams of added sugar per hundred. In a pickle.
• Poblano PepperPoblano peppers are a mild, meaty green chile that bring real vitamin C and just a hint of heat without overwhelming a dish.
• PotatoMore potassium than a banana, and the cooking method decides everything else.
• PumpkinPumpkin's bright orange color is basically edible sunshine for your eyes and immune system.
• Purple Yam (Ube)This vibrant purple tuber gets its color from real antioxidant plant pigments, not food dye, but it's not the same food as purple sweet potato.
• RadicchioRadicchio is a bitter, ruby-red salad leaf that's surprisingly packed with vitamin K -- more per bite than almost any other lettuce-like green.
• RadishRadishes are mostly water and crunch, but that spicy bite is doing real work in your body.
• Red CabbageRed cabbage is green cabbage with a superpower: the purple pigment that gives it color is also a strong antioxidant, and that same pigment changes color when it touches something acidic or basic.
• RhubarbA very low-calorie, high-fiber stalk vegetable with a distinctly tart bite.
• RocketRocket is in the mustard family, not the lettuce family, and that is where the peppery taste comes from.
• Romaine LettuceRomaine is mostly water and crunch, but it packs a real dose of vitamin K and vitamin A into very few calories.
• RosemaryThe herb behind "rosemary for remembrance" — genuinely rich in antioxidants, though the memory claim is weaker than the folklore suggests.
• SaffronThe most expensive spice in the world, used a pinch at a time, so its nutrition table is a curiosity rather than a plan.
• Scallions (Green Onions)A few tablespoons of chopped scallions can give you more vitamin K than you'd expect from a simple garnish.
• Seaweed (Boiled)Fifty-four calories, and still twice a day’s iodine in a hundred grams.
• ShallotsShallots taste like a cross between onion and garlic, and that sharp flavor comes with a real dose of antioxidants.
• Silverbeet (Swiss Chard)A leafy green packed with vitamin A, plus iron and folate.
• Snap PeasA handful of snap peas can cover your whole day's vitamin C, pod and all.
• Snow PeasSnow peas are the crunchy whole pod you eat, pea and all -- low calorie, high in vitamin C, and good for digestion.
• Spaghetti SquashSpaghetti squash turns into noodle-like strands when you cook it, and it's mostly water -- so you get a big, filling plate for very few calories.
• SpinachThe Popeye story about spinach and iron is not quite true.
• SproutSprouting turns a dry seed into a small fresh vegetable, and the conditions that do it also suit bacteria.
• SquashA summer squash, picked young — which is why it is watery and mild rather than sweet and starchy like a pumpkin.
• SwedeA mild, low-calorie root vegetable that's a genuine vitamin C source, related to cabbage more than to potatoes.
• Sweet PotatoCooking it, and adding a little fat, both genuinely improve what you absorb.
• SweetcornA vegetable that is really a grain, and one of the few good sources of the pigment that concentrates in the back of the eye.
• Swiss ChardOne cup of cooked Swiss chard packs a huge dose of vitamin K — great for most people, but something to watch closely if you take blood thinners like warfarin.
• TaroTaro is a starchy root that's totally safe and nutritious once cooked, but eating it raw can burn your mouth and throat.
• ThymeA herb used a pinch at a time, so its impressive-looking nutrient numbers barely apply to how you actually eat it.
• TomatilloTomatillos are a tangy, low-calorie veggie that gives you a solid dose of vitamin C without much sugar or fat.
• TomatoesOne of the few foods where cooking increases what you get from it.
• TurnipTurnips are a low-calorie root packed with vitamin C, and their leafy tops are even more nutritious than the root itself.
• UV-Exposed MushroomsMore vitamin D than salmon, from a fungus that made it out of sunlight.
• Vine LeafA dark leafy green, packed in enough salt to change the answer entirely.
• Water ChestnutA water chestnut is a crunchy underwater plant stem, not a nut, and it stays crunchy even after you cook it.
• WatercressWatercress is a peppery little green that punches way above its weight -- basically a multivitamin with crunch.
• YamWhat you call a yam is probably a sweet potato — true yams are a different, starchy root that must be cooked to be safe.
• ZucchiniMild and mostly water, but a real source of potassium and gut-friendly fibre.

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