Information on the Fat Content of Vegetables
In general, vegetables contain low levels of fats. The list below will feature the vegetables with the highest levels of fat content:
Broccoli
This is considered as one of the most nutritious vegetables because of its high levels of antioxidants. One half cup of broccoli contains only 0.3 g fat.
Brussels sprouts
Brussels sprouts are small, leafy green buds in the cabbage family. Best boiled or steamed but not overcooked, one half cup of Brussels sprouts contains 0.4 g fat.
Corn
An ear of corn is loaded with carbohydrates for energy. In addition, it has one of the highest levels of fat content with 1.0 g of fat in one ear of corn.
Lettuce
Primarily water; lettuce is one of the main ingredients of your salads. It should be included in diet plans as it has very low levels of fat content. A cup of raw Iceberg lettuce only contains 0.3 g fat.
Mushroom
Rich protein and very versatile with various recipes, mushrooms must be part of your meals. Half a cup of mushrooms contains 0.4 g of fat.
Potato
This vegetable is notorious for its fat content. This is a misnomer however. Although French fries and potato chips contain unhealthy levels of fat, this is not due to the fat content of the potato itself but due to the oils and other ingredients used when cooking. In fact, a small 7-ounce potato only contains 0.2 g fat. The good thing about this vegetable is that it can even promote weight loss.
Pumpkin and Squash
Both vegetables are very similar and are very healthy. One half cup of canned pumpkin contains 0.3 g fat while the fat content of squash depends on its variety. Half a cup of Hubbard squash has 0.6 g fat while one half cup of Straightneck or Crookneck variety has 0.3 g fat. The same quantity of Butternut and Acorn varieties contain 0.1 g. Only trace amounts of fat content are available in one half cup of Zucchini and a cup of Spaghetti squash.
Other Vegetables with Low Amounts of Fat
Contrary to popular belief that carrots have high fats, one raw carrot contains only 0.1 g fat. On the other hand, 3 florets of raw cauliflower also contain 0.1 g fat. Both carrots and cauliflower contain very small amounts of fat in them.
Peppers, celery, eggplant, endive, leeks, turnips, Swiss chard, and yams all contain low amounts of fat in them. One half cup of each vegetable contains only 0.1 g of fat too.
One half cup each of artichoke hearts, beets, radish, scallions, water chestnuts, watercress contains only trace levels of fats. A tablespoon of chives and a clove of garlic only contain trace levels of fat while a tablespoon of raw shallots has trace levels of fat too. Lastly, the medium-sized sweet potato of about 4 ounces has trace amounts of fat as well.
Conclusion
With all these details above, it is easy to understand that you should have no fear with the fat content of vegetables. Include these vegetables in the daily diet because the fat content is simply too small. It will never hinder weight loss. In return, these vegetables can provide vitamins, minerals, antioxidants, and other essential nutrients for the body’s needs.
References
https://dietbites.com/Fats-In-Foods/vegetables.html
https://fitho.in/2009/06/22/is-there-fat-in-fruits-vegetables/