Raw Veggies Nutrition Facts

Calories, fat, protein, and carbohydrate values for Raw Veggies.


There are 34 calories in Raw Veggies.


Nutrition Facts
Raw Veggies
Serving Size:


cup (103 grams)

Amount Per Serving
Calories from Fat 2.7
Calories 34

% Daily Value*

Total Fat 0.3 grams

Saturated Fat 0.1 grams

Trans Fat 0 grams
Polyunsaturated Fat 0.1 grams
Monounsaturated Fat 0 grams

Cholesterol 0 milligrams

Sodium 37 milligrams

Potassium 298 milligrams

Total Carbohydrates 7.1 grams

Dietary Fiber 2.5 grams

Sugars 3.3 grams
Protein 1.7 grams

Vitamin A


Vitamin C





Percent Daily Values are based on a 2000 calorie diet.

Food / Beverages > Produce > Vegetable Variety Packs (Fresh)

How long would it take to burn off 35 KCal?
Walking (3mph) 9 minutes
Running (6mph) 3 minutes
Bicycling (10mph) 5 minutes
Values estimated based on person weighing 140 lbs.

Additional Information

In today’s fast-paced world, maintaining a healthy lifestyle is crucial, and one of the key components of a balanced diet is incorporating raw vegetables. In addition to providing essential nutrients, raw vegetables offer numerous health benefits. In this expert article, we will explore the features, benefits, and drawbacks of raw vegetables and why they should be a staple in your diet.
Features of raw vegetables:

  1. Unaltered nutrient content: Raw vegetables are consumed in their natural state, ensuring that their nutrient content remains intact. Heat and other forms of processing can cause the loss of vital vitamins, minerals, and enzymes found in vegetables. By eating raw vegetables, you maximize your intake of essential nutrients.
  2. Low in calories and fat: Raw vegetables are generally low in calories and fat. They are an excellent choice for people who are trying to manage their weight or reduce their calorie intake. Incorporating raw vegetables into your meals can help you achieve a calorie deficit while ensuring that you get the nutrients you need.
  3. Rich in fiber: Raw vegetables are an excellent source of fiber. Fiber aids in digestion, helps maintain regular bowel movements, and promotes satiety, which can help with weight management. By eating raw vegetables, you can increase your fiber intake and support a healthy digestive system.

Benefits of raw vegetables:

  1. Rich in Micronutrients: Raw vegetables are packed with essential vitamins and minerals that are important for overall health. They are especially rich in vitamin A, vitamin C, potassium, and fiber. These nutrients support immune function, promote healthy skin, strengthen bones, and contribute to optimal organ function.
  2. Antioxidant powerhouse: Raw vegetables are known for their high antioxidant content. Antioxidants help protect the body from harmful free radicals, which can cause cell damage and increase the risk of chronic disease. By eating a variety of raw vegetables, you can increase your antioxidant intake and support your body’s defenses.
  3. Hydration and water content: Many raw vegetables, such as cucumbers, lettuce, and celery, are high in water content. Including these vegetables in your diet can contribute to your overall hydration levels and help you meet your daily water requirements.
  4. Versatility and Culinary Creativity: Raw vegetables offer endless possibilities for culinary creativity. From crisp salads and refreshing smoothies to crunchy snacks and colorful vegetable platters, the variety of raw vegetables allows for diverse and delicious meal options. Experimenting with different combinations can make healthy eating fun and satisfying.

Disadvantages of raw vegetables:

  1. Digestive Sensitivity: Some people may experience digestive sensitivity to certain raw vegetables. Cruciferous vegetables, such as broccoli and cauliflower, can be difficult for some people to digest, causing gas or bloating. It is important to listen to your body and adjust your intake accordingly.
  2. Food safety concerns: Raw vegetables can harbor harmful bacteria such as E. coli or Salmonella, especially if not washed or handled properly. It is important to thoroughly wash raw vegetables before consumption and to ensure that they are purchased from reputable suppliers to reduce the risk of foodborne illness.

Raw vegetables are a nutritional powerhouse with a number of features, benefits, and considerations. Incorporating raw vegetables into your diet can provide you with a wide range of essential nutrients, antioxidants, and fiber. They contribute to overall health, support weight management, and offer culinary versatility. However, it is important to be mindful of digestive sensitivities and practice proper food safety measures.
By embracing the goodness of raw vegetables, you can unlock a world of vibrant flavors, nutrition, and wellness. So make raw vegetables a regular part of your diet and enjoy the countless benefits they bring to your health and vitality.

Questions and Answers

What are the potential health benefits of eating raw vegetables?

There are many health benefits to eating raw vegetables. They are rich in essential vitamins, minerals, and fiber that support immune function, promote healthy skin, and contribute to optimal organ function. Raw vegetables are also high in antioxidants, which help protect against cell damage and chronic disease. In addition, their low calorie and fat content makes them an excellent choice for weight management.

Are there any disadvantages to eating raw vegetables?

While raw vegetables offer numerous benefits, there are a few considerations to keep in mind. Some people may have digestive sensitivities to certain raw vegetables, especially cruciferous vegetables such as broccoli and cauliflower, which can cause gas or bloating. It is important to listen to your body and adjust your intake accordingly. In addition, proper food safety measures should be followed to minimize the risk of foodborne illness associated with raw vegetables.

Can raw vegetables be part of a balanced diet?

Absolutely! Raw vegetables can and should be part of a balanced diet. They provide essential nutrients, fiber, and antioxidants. Incorporating a variety of raw vegetables into your meals allows for culinary creativity and improves the nutritional profile of your diet. Remember to combine raw vegetables with other nutritious foods to ensure you are meeting your body’s overall nutritional needs.

How can I ensure the safety of eating raw vegetables?

To ensure the safety of eating raw vegetables, it is important to follow proper food handling and preparation practices. Thoroughly wash raw vegetables under running water before eating to remove any dirt, bacteria, or pesticide residue. Use a vegetable brush if necessary. In addition, purchase your raw vegetables from reputable suppliers and store them properly in the refrigerator to maintain freshness and minimize the risk of bacterial contamination.

Can anyone include raw vegetables in their diet?

While raw vegetables offer numerous health benefits, individual tolerance and preferences may vary. Some people may have specific dietary restrictions or digestive sensitivities that affect their ability to consume certain raw vegetables. It is important to listen to your body and consult with a healthcare professional or registered dietitian if you have any concerns or specific dietary needs. They can provide personalized guidance and recommendations to help you make informed choices about raw vegetable consumption.