Obesity
Health risks of excess weight, management options and a structured diet plan.
Obesity Food Guide — search rice, roti, dal and 200 more foods, rated Green / Amber / Red for calories.
Open the Food GuideVegetables · Obesity
Non-starchy vegetables should fill half your plate.
Educational guidance only — not a personal diet prescription. Content is medically reviewed and based on recognised clinical guidelines — see references. If you have feedback or a suggestion to improve this website, .
Aloo gobi
potato cauliflower
Light and filling (about 150 kcal per portion) — a good everyday choice.
Portion: 1 cup (about 150 g)
Baingan bharta
bhurtha, eggplant mash
Light and filling (about 110 kcal per portion) — a good everyday choice.
Portion: 1 cup (about 150 g)
Bhindi masala (okra)
bamia, bhindi, okra
Light and filling (about 110 kcal per portion) — a good everyday choice.
Portion: 1 cup (about 160 g)
Bitter gourd (karela)
ampalaya, bitter melon, pavakkai
Light and filling (about 24 kcal per portion) — a good everyday choice.
Portion: 1 cup cooked (about 125 g)
Boiled potato
aloo, batata, patatas
Light and filling (about 130 kcal per portion) — a good everyday choice.
Portion: 1 medium (about 150 g)
Boiled sweet potato (kamote)
camote, shakarkandi
Light and filling (about 100 kcal per portion) — a good everyday choice.
Portion: 1 medium (about 130 g)
Bottle gourd (lauki)
doodhi, ghiya, upo
Light and filling (about 23 kcal per portion) — a good everyday choice.
Portion: 1 cup cooked (about 150 g)
Broccoli
brokoli
Light and filling (about 55 kcal per portion) — a good everyday choice.
Portion: 1 cup cooked (about 156 g)
Cabbage thoran
palya, poriyal
Light and filling (about 110 kcal per portion) — a good everyday choice.
Portion: 1 cup (about 150 g)
Carrot
gajar, jazar, karot
Light and filling (about 25 kcal per portion) — a good everyday choice.
Portion: 1 medium (about 61 g)
Cauliflower
gobi, qarnabeet
Light and filling (about 28 kcal per portion) — a good everyday choice.
Portion: 1 cup cooked (about 124 g)
Cucumber salad
kheera, khiyar, pipino
Light and filling (about 18 kcal per portion) — a good everyday choice.
Portion: 1 cup (about 120 g)
Fattoush
fatoush
Light and filling (about 130 kcal per portion) — a good everyday choice.
Portion: 1½ cups (about 150 g)
Ginisang ampalaya
ampalaya with egg
Light and filling (about 110 kcal per portion) — a good everyday choice.
Portion: 1 cup (about 150 g)
Mixed vegetable sabzi
mix sabzi
Light and filling (about 100 kcal per portion) — a good everyday choice.
Portion: 1 cup (about 150 g)
Mutabal
baba ghanoush
Light and filling (about 80 kcal per portion) — a good everyday choice.
Portion: 3 tablespoons (about 60 g)
Palak / sarson saag
palak sabzi, saag
Light and filling (about 120 kcal per portion) — a good everyday choice.
Portion: 1 cup (about 180 g)
Pinakbet
pakbet
Light and filling (about 120 kcal per portion) — a good everyday choice.
Portion: 1 cup (about 150 g)
Rasam
chaaru, saaru
Light and filling (about 60 kcal per portion) — a good everyday choice.
Portion: 1 cup (about 200 g)
Spinach (plain cooked)
kangkong (similar), palak, sabanekh
Light and filling (about 41 kcal per portion) — a good everyday choice.
Portion: 1 cup cooked (about 180 g)
Sweet corn
bhutta, mais
Light and filling (about 77 kcal per portion) — a good everyday choice.
Portion: ½ cup (about 80 g)
Tabbouleh
tabouli
Light and filling (about 120 kcal per portion) — a good everyday choice.
Portion: 1 cup (about 120 g)
Tomato
kamatis, tamatar, tamatim
Light and filling (about 22 kcal per portion) — a good everyday choice.
Portion: 1 medium (about 123 g)
Avial
aviyal
About 150 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 cup (about 150 g)
Coconut chutney
thengai chutney
About 70 kcal per portion — measure the portion and fill up on vegetables.
Portion: 2 tablespoons (about 30 g)
Laing
taro leaves in coconut
About 220 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 cup (about 150 g)
Lumpiang sariwa
fresh spring roll
About 180 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 roll (about 150 g)
Medical disclaimer: All content on this website is for general educational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment, and reading it does not establish a doctor–patient relationship. Always consult a qualified clinician about your own health. Content is medically reviewed and based on recognised clinical guidelines — see references. If you have feedback or a suggestion to improve this website, .