Browse 131 vegetables from around the world. Each with detailed nutrition, healing benefits, and conditions it helps. Tap any food to see its full guide.
Most people already know they should eat more vegetables. The useful question is which ones, for what, and how to cook them without throwing away the part that helps. That is what this page is for.
Vegetables sort into a handful of families, and the family tells you more than the individual name does. If you know what a cruciferous vegetable does, you know roughly what cabbage, kale, broccoli and mustard greens all do.
Spinach, kale, collard greens, chard, amaranth leaves, moringa. These are the densest vegetables you can eat for the calories — folate, vitamin K, magnesium, and iron in the plant form.
The catch nobody mentions: plant iron absorbs poorly on its own. Squeeze lemon over cooked greens, or eat them alongside something with vitamin C. That one habit can multiply how much iron you actually take in from the same plate.
Cabbage, cauliflower, broccoli, Brussels sprouts, radish, turnip, bok choy. Studied heavily for gut and liver support, and among the more filling vegetables per calorie.
Cook them lightly. Boiling cabbage until it is soft and grey leaves you with the fibre and very little else. Steam it, stir-fry it fast, or eat it raw in slaw.
Carrot, beetroot, sweet potato, radish, turnip, cassava, taro, yam. More starch than the others, which is exactly why they satisfy — and exactly why portion matters if you are watching blood sugar.
Eat the skin where you can. On carrots, potatoes and sweet potatoes, a good scrub beats peeling. Much of the fibre sits just under the skin.
Onion, garlic, leek, spring onion, shallot. Small amounts, disproportionate effect — these are the vegetables most often looked at for blood pressure and cholesterol.
Chop garlic and wait. Letting crushed garlic sit for about ten minutes before it hits heat lets the active compound form. Straight into hot oil and you lose most of it.
Bottle gourd, ridge gourd, bitter gourd, pumpkin, zucchini, ash gourd. Mostly water, very easy on the stomach, and a staple in South Asian kitchens for exactly that reason. Bitter gourd in particular comes up constantly in blood sugar conversations.
Vegetables are safe for almost everyone, but a few genuine cautions exist and they get skipped over too often.
Every vegetable below has its own page. Use the filter or the A–Z jump to find one quickly.