Low-Fat Vegetables: 30 Lowest per 100 g & per Serving
Per 100 g, the vegetables lowest in fat are Sweet onions (raw) (0.1 g), Onions (canned, solids and liquids) (0.1 g) and Potato (flesh and skin, raw) (0.1 g). Per typical serving, Potato skin (raw) has the least: 1 skin (38 g) has 0 g. 117 of the 123 vegetables ranked meet the FDA “low” limit (3 g or less) in a typical serving.
Lowest in fat per 100 g
30 of 123 ranked vegetables, least fat first. % = share of the FDA Daily Value. n/r = not reported.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Sweet onions (raw) | 0.1 g<1% DV | 1 onion331 g | 0.3 g<1% DV | 0.5 g |
| 2 | Onions (canned, solids and liquids) | 0.1 g<1% DV | 1 onion63 g | 0.1 g<1% DV | 0.9 g |
| 2 | Potato (flesh and skin, raw) | 0.1 g<1% DV | 1 Potato medium213 g | 0.2 g<1% DV | 0.2 g |
| 2 | Winter squash (butternut, cooked, baked, without salt) | 0.1 g<1% DV | 1 cup205 g | 0.2 g<1% DV | 0.5 g |
| 5 | Cabbage (raw) | 0.1 g<1% DV | 1 leaf23 g | 0 g<1% DV | 0.8 g |
| 5 | Savoy cabbage (raw) | 0.1 g<1% DV | 1 cup70 g | 0.1 g<1% DV | 0.7 g |
| 5 | Onions (raw) | 0.1 g<1% DV | 1 medium110 g | 0.1 g<1% DV | 0.5 g |
| 5 | Potatoes (baked, flesh, without salt) | 0.1 g<1% DV | 1 potato156 g | 0.2 g<1% DV | 0.2 g |
| 5 | Potato skin (raw) | 0.1 g<1% DV | 1 skin38 g | 0 g<1% DV | 0.3 g |
| 5 | White potatoes (flesh and skin, raw) | 0.1 g<1% DV | 1 medium213 g | 0.2 g<1% DV | 0.3 g |
| 5 | Pumpkin (raw) | 0.1 g<1% DV | 1 cup116 g | 0.1 g<1% DV | 0.8 g |
| 5 | Winter squash (acorn, raw) | 0.1 g<1% DV | 1 squash431 g | 0.4 g1% DV | 0.5 g |
| 5 | Winter squash (butternut, raw) | 0.1 g<1% DV | 1 cup140 g | 0.1 g<1% DV | 0.4 g |
| 5 | Tomato and vegetable juice (low sodium) | 0.1 g<1% DV | 1 cup242 g | 0.2 g<1% DV | 0.9 g |
| 5 | Turnips (raw) | 0.1 g<1% DV | 1 medium122 g | 0.1 g<1% DV | 0.7 g |
| 16 | Broccoli (frozen, spears, cooked, boiled, drained, with salt) | 0.1 g<1% DV | 1/2 cup92 g | 0.1 g<1% DV | 0.8 g |
| 16 | Cucumber (with peel, raw) | 0.1 g<1% DV | 1 cucumber301 g | 0.3 g<1% DV | 1.5 g |
| 18 | Snap beans (yellow, raw) | 0.1 g<1% DV | 10 beans55 g | 0.1 g<1% DV | 0.8 g |
| 18 | Broccoli (frozen, chopped, cooked, boiled, drained, with salt) | 0.1 g<1% DV | 1 cup184 g | 0.2 g<1% DV | 0.9 g |
| 20 | Carrots (baby, raw) | 0.1 g<1% DV | 1 large15 g | 0 g<1% DV | 0.7 g |
| 20 | Winter squash (raw) | 0.1 g<1% DV | 1 cup116 g | 0.2 g<1% DV | 0.8 g |
| 22 | Carrots (canned, no salt added, solids and liquids) | 0.1 g<1% DV | 1 can454 g | 0.6 g1% DV | 1.2 g |
| 22 | Carrots (canned, regular pack, solids and liquids) | 0.1 g<1% DV | 1 can454 g | 0.6 g1% DV | 1.2 g |
| 22 | Iceberg lettuce (raw) | 0.1 g<1% DV | 1 head324 g | 0.5 g1% DV | 2 g |
| 22 | Red potatoes (flesh and skin, raw) | 0.1 g<1% DV | 1 potato medium213 g | 0.3 g<1% DV | 0.4 g |
| 22 | Sweet potato (cooked, boiled, without skin) | 0.1 g<1% DV | 1 medium151 g | 0.2 g<1% DV | 0.4 g |
| 27 | Artichokes (globe or french, raw) | 0.2 g<1% DV | 1 artichoke128 g | 0.2 g<1% DV | 0.6 g |
| 27 | Carrot juice (canned) | 0.2 g<1% DV | 1 cup236 g | 0.4 g<1% DV | 0.8 g |
| 27 | Green leaf lettuce (raw) | 0.2 g<1% DV | 1 head360 g | 0.5 g1% DV | 2 g |
| 27 | Sweet potato (baked in skin, without salt) | 0.2 g<1% DV | 1 medium114 g | 0.2 g<1% DV | 0.3 g |
Least fat per typical serving
The same vegetables ranked by what one typical USDA portion gives, which is what you eat. Only servings of 30 g or more are listed: a single leaf or a spoonful of peel would always be lowest.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Potato skin (raw) | 0.1 g<1% DV | 1 skin38 g | 0 g<1% DV | 0.3 g |
| 2 | Onions (canned, solids and liquids) | 0.1 g<1% DV | 1 onion63 g | 0.1 g<1% DV | 0.9 g |
| 3 | Common cabbage (freshly harvest, raw) | 0.2 g<1% DV | 1/2 cup35 g | 0.1 g<1% DV | 1.5 g |
| 3 | Common cabbage (stored, raw) | 0.2 g<1% DV | 1/2 cup35 g | 0.1 g<1% DV | 1.5 g |
| 5 | Snap beans (yellow, raw) | 0.1 g<1% DV | 10 beans55 g | 0.1 g<1% DV | 0.8 g |
| 6 | Edible-podded peas (raw) | 0.2 g<1% DV | 10 pea pods34 g | 0.1 g<1% DV | 1 g |
| 7 | Savoy cabbage (raw) | 0.1 g<1% DV | 1 cup70 g | 0.1 g<1% DV | 0.7 g |
| 8 | Hot chili peppers (green, raw) | 0.2 g<1% DV | 1 pepper45 g | 0.1 g<1% DV | 1 g |
| 9 | Broccoli (frozen, spears, cooked, boiled, drained, with salt) | 0.1 g<1% DV | 1/2 cup92 g | 0.1 g<1% DV | 0.8 g |
| 10 | Onions (raw) | 0.1 g<1% DV | 1 medium110 g | 0.1 g<1% DV | 0.5 g |
| 11 | Pumpkin (raw) | 0.1 g<1% DV | 1 cup116 g | 0.1 g<1% DV | 0.8 g |
| 12 | Snap beans (green, raw) | 0.2 g<1% DV | 10 beans55 g | 0.1 g<1% DV | 1.4 g |
| 13 | Turnips (raw) | 0.1 g<1% DV | 1 medium122 g | 0.1 g<1% DV | 0.7 g |
| 14 | Maitake mushrooms (raw) | 0.2 g<1% DV | 1 cup diced70 g | 0.1 g<1% DV | 1.2 g |
| 15 | Bok choy (pak-choi, raw) | 0.2 g<1% DV | 1 cup70 g | 0.1 g<1% DV | 3.1 g |
Least fat per 200 kcal
Nutrient density: fat for the same 200 calories of each food.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Potatoes (baked, flesh, without salt) | 0.1 g<1% DV | 1 potato156 g | 0.2 g<1% DV | 0.2 g |
| 2 | Potato (flesh and skin, raw) | 0.1 g<1% DV | 1 Potato medium213 g | 0.2 g<1% DV | 0.2 g |
| 3 | White potatoes (flesh and skin, raw) | 0.1 g<1% DV | 1 medium213 g | 0.2 g<1% DV | 0.3 g |
| 4 | Sweet potato (baked in skin, without salt) | 0.2 g<1% DV | 1 medium114 g | 0.2 g<1% DV | 0.3 g |
| 5 | Potato skin (raw) | 0.1 g<1% DV | 1 skin38 g | 0 g<1% DV | 0.3 g |
| 6 | Sweet potato (cooked, boiled, without skin) | 0.1 g<1% DV | 1 medium151 g | 0.2 g<1% DV | 0.4 g |
| 7 | Sweet potato (canned, mashed) | 0.2 g<1% DV | 1 can496 g | 1 g1% DV | 0.4 g |
| 8 | Red potatoes (flesh and skin, raw) | 0.1 g<1% DV | 1 potato medium213 g | 0.3 g<1% DV | 0.4 g |
| 9 | Sweet potato (canned, vacuum pack) | 0.2 g<1% DV | 1 cup255 g | 0.5 g1% DV | 0.4 g |
| 10 | Winter squash (butternut, raw) | 0.1 g<1% DV | 1 cup140 g | 0.1 g<1% DV | 0.4 g |
| 11 | Sweet potato (canned, syrup pack, solids and liquids) | 0.2 g<1% DV | 1 cup228 g | 0.5 g1% DV | 0.4 g |
| 12 | Winter squash (butternut, cooked, baked, without salt) | 0.1 g<1% DV | 1 cup205 g | 0.2 g<1% DV | 0.5 g |
| 13 | Onions (raw) | 0.1 g<1% DV | 1 medium110 g | 0.1 g<1% DV | 0.5 g |
| 13 | Sweet onions (raw) | 0.1 g<1% DV | 1 onion331 g | 0.3 g<1% DV | 0.5 g |
| 13 | Winter squash (acorn, raw) | 0.1 g<1% DV | 1 squash431 g | 0.4 g1% DV | 0.5 g |
Concentrated forms (not ranked)
Flours, powders, concentrates, sugars and fortified foods with fat, listed by value per 100 g but left out of the rankings above.
| Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|
| Pumpkin pie mix (canned) | 0.1 g<1% DV | 1 cup270 g | 0.4 g<1% DV | 0.3 g |
| Onions (dehydrated flakes) | 0.5 g1% DV | 1 tbsp5 g | 0 g<1% DV | 0.3 g |
| Carrot (dehydrated) | 1.5 g2% DV | 1 cup74 g | 1.1 g1% DV | 0.9 g |
Which foods are ranked
- The 123 vegetables on CalorieExplorer with a reported fat value. They are generic USDA FoodData Central rows (Foundation Foods and SR Legacy) with a plain name: no branded products, restaurant items, survey mixed dishes, baby foods or regional specialty rows.
- Every reported value is ranked, 0 included (123 vegetables); a food with no reported value is left out, never counted as 0.
- Flours, crude brans, powders and dehydrated foods, juice concentrates, mixes, sugars and fortified foods are not ranked: per 100 g they beat every food eaten as is. They are listed separately below.
- Ties share a rank: foods with the same value per 100 g get the same number, and the next number is skipped.
- Typical portion = USDA's own serving weight for that food (a medium fruit, 1 cup, 1 oz…), as on its food page. Per 200 kcal shows how much you get for the same calories; foods under 5 kcal per 100 g are not ranked that way (–).
- % DV = share of the FDA Daily Value for fat, 78 g a day for adults and children 4 and older.
- FDA's “low” claim for fat allows 3 g or less per reference serving (21 CFR 101.60–101.62); applied here to the typical USDA portion.
Source: U.S. Department of Agriculture, FoodData Central (Foundation Foods 2026-04-30; SR Legacy 2018-04). Values per 100 g as published in each food's record, at FDC's precision; serving weights from the same records, retrieved 2026-10-13. Each food page names its FDC ID.
% Daily Value: FDA Daily Values (2016 Nutrition Facts label rule, 21 CFR 101.9), adults and children 4+. How we calculate.
Last updated . Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.