Nutrition Facts on Vegetables

Vegetables are a rich source of vitamins, minerals, and dietary fiber with negligible fat content. Vegetables' shelf lives are increased by drying or dehydrating them.

Vegetables that have been dried out have lost their moisture, or water content, which is the main source of food for the bacteria that lead to degradation and decomposition. Other food ingredients including fiber, carbs, vitamins, and minerals are not affected when vegetables are dried.

Moreover, a dried smaller solid mass is also concentrated with nutrients. When dried at a suitable temperature (about 600- 700), vegetables retain a large portion of their original flavor, texture, color, and taste. Only the water- soluble vitamins are fairly lost during pre-treatments of vegetables while nutrients like Vitamin A are well retained in dehydrated foods. Store dried foods in a cool, dark, dry area and use them within a year for optimum nutritional retention.

The recommended daily intake for fresh vegetables is 250 grams per day/ individual, according to the ICMR-NIN. This serving, which equates to 25–30 grams of dried veggies, enables the provision of the same amount of nutrients as fresh vegetables.

Cooking with dried vegetables is also simpler and easier because it does not require washing or chopping the vegetables first. They merely need to be boiled or simmered in water for a little period of time until they are tender and be used in recipes using the same filtered simmering water. One cup of dried vegetables can yield around two cups. Vegetables that have been dried have a unique texture and best flavor function when included in stews, soups, gravies, curries, biryanis, and fried rice.

It is simple to turn dried veggies into powders and use them as a component in creating and producing nutritious food items. Vegetable powders, for instance, can be used in a variety of foods, such as drinks, soups, noodles, baked goods, and extruded snacks.

Name of the dried vegetable  Nutrients Nutritional Facts per 100 grams of product (Approx. values) Nutritional facts per serving - 30 gms (Approx. values) % RDA met based on a 2000-calorie diet per serving
Onion Flakes Energy –Kcal 354 106 5
Protein-g 9 3 5
carbohydrates-g 79 24 18
Total dietary fiber-g 18 5 15
Calcium-mg 333 100 10
Iron-mg 4 1 7
Potassium-mg 900 270 8
Sodium-mg 28 9 0
Ginger Powder Energy –Kcal 333 100 5
Protein-g 11 3 7
Total carbohydrates-g 61 18 14
Total dietary fiber-g 30 9 25
Calcium-mg 99 30 3
Iron-mg 17 5 27
Tomato Flakes / Powder Energy–Kcal 317 95 5
Protein-g 14 4 9
Total carbohydrates-g 57 17 13
Totaldietaryfiber-g 27 8 23
Crudefiber-g 13 4 0
Iron-mg 10 3 16
Potassium-mg 2312 694 20
Sodium-mg 204 61 3
Bitterguard Energy–Kcal 339 102 5
Protein-g 12 4 7
Fat-g 6 2 6
Total carbohydrates-g 60 18 14
Totaldietaryfiber-g 24 7 20
Calcium-mg 130 39 4
Iron-mg 11 3 17
Potassium-mg 967 290 8
Sodium-mg 14 4 0
Carrot Energy–Kcal 326 98 5
Protein-g 6 2 4
Totalcarbohydrates-g 72 22 17
Totaldietaryfiber-g 30 9 25
Calcium-mg 543 163 16
Iron-mg 7 2 11
Potassium-mg 733 220 6
Sodium-mg 242 72 4
Green Chilly Energy–Kcal 193 58 3
Protein-g 19 6 12
Fat-g 4 1 4
Total carbohydrates-g 20 6 5
Totaldietaryfiber-g 10 3 8
Calcium-mg 199 60 6
Iron-mg 29 9 45
Cauliflower Energy–Kcal 310 93 5
Protein-g 27 8 16
Fat-g 4 1 4
Totalcarbohydrates-g 41 12 10
Totaldietaryfiber-g 38 11 32
Calcium-mg 341 102 10
Iron-mg 13 4 20
Potassium-mg 1425 428 12
Sodium-mg 547 164 8
Flatbeans Energy–Kcal 312 94 5
Protein-g 29 9 18
Total carbohydrates-g 47 14 11
Totaldietaryfiber-g 163 49 136
Calcium-mg 325 98 10
Iron-mg 9 3 14
Potassium-mg 254 76 2
Sodium-mg 283 85 4
Cluster beans Energy–Kcal 109 33 2C
Protein-g 22 7 13
Fat-g 3 1 3
Total carbohydrates-g 73 22 17
Totaldietaryfiber-g 39 12 32
Calcium-mg 882 265 26
Iron-mg 7 2 11
Cabbage Flakes Energy–Kcal 317 95 5
Protein-g 21 6 13
Total carbohydrates-g 54 16 12
Totaldietaryfiber-g 33 10 28
Calcium-mg 457 137 14
Iron-mg 9 3 14
Potato Energy–Kcal 364 109 5
Protein-g 6 2 4
Total carbohydrates-g 85 25 20
Totaldietaryfiber-g 6 2 5
Calcium-mg 38 11 1
Iron-mg 2 1 3
Potassium-mg 927 278 8
Sodium-mg 41 12 1
Lemon Energy–Kcal 361 108 5
Protein-g 6 2 4
Fat-g 6 2 6
Total carbohydrates-g 70 21 16
Calcium-mg 443 133 13
Iron-mg 2 0 3
Potassium-mg 1710 513 15
Beetroot Energy–Kcal 332 100 5
Protein-g 13 4 8
Totalcarbohydrates-g 68 20 16
Totaldietaryfiber-g 27 8 23
Calcium-mg 141 42 4
Iron-mg 9 3 14
Potassium-mg 332 100 3
Sodium-mg 462 139 7
Brinjal Energy–Kcal 312 94 5
Protein-g 18 5 11
Fat-g 4 1 4
Total carbohydrates-g 52 16 12
Totaldietaryfiber-g 82 25 69
Calcium-mg 234 70 7
Iron-mg 5 1 8
Potassium-mg 2603 781 22
Sodium-mg 39 12 1
Corn Energy–Kcal 361 108 5
Protein-g 14 4 8
Fat-g 3 1 3
Total carbohydrates-g 71 21 16
Totaldietaryfiber-g 12 4 10
Calcium-mg 3 1 0
Iron-mg 3 1 5
Potassium-mg 436 131 4
Sodium-mg 149 45 2
Capsicum Energy–Kcal 130 39 2
Protein-g 7 2 4
Fat-g 2 0 2
Total carbohydrates-g 23 7 5
Totaldietaryfiber-g 12 4 10
Calcium-mg 54 16 2
Iron-mg 3 1 5
Radish Energy-Kcal 330 99 5
Protein-g 6 2 4
Fat-g 3 1 3
Total carbohydrates-g 70 21 16
Totaldietaryfiber-g 24 7 20
Calcium-mg 516 155 15
Iron-mg 4 1 6
Potassium-mg 1425 428 12
Sodium-mg 341 102 5
Banana Energy-Kcal 325 98 5
Protein-g 3 1 2
Total carbohydrates-g 75 23 17
Totaldietaryfiber-g 19 6 16
Calcium-mg 159 48 5
Iron-mg 7 2 11
Ladies Finger Energy-Kcal 320 96 5
Protein-g 17 5 10
Fat-g 2 1 2
Total carbohydrates-g 58 18 13
Totaldietaryfiber-g 33 10 28
Calcium-mg 603 181 18
Iron-mg 3 1 5
Potassium-mg 941 282 8
Sodium-mg 63 19 1