The new U.S. Department of Agriculture's MyPlate guide to eating recommends you fill one-quarter to one-half of your plate with vegetables, which are low in calories and high in essential nutrients your body needs for good health. In fact, eating more vegetables each day lowers your risk of chronic diseases such as heart disease and cancer. But if you don't like to eat your vegetables, powdered vegetables might seem like a good option. Knowing the nutrition information for dried vegetable powders can help you determine if they fit into your diet plan.
Mixed vegetable powders include a variety of vegetables, such as parsley, celery, carrots and spinach, and are meant to serve as a supplement to your diet. A 1/2-ounce serving of mixed vegetable powder contains 45 calories, 0.5 grams of total fat, 8 grams of carbohydrates, 3 grams of fiber, 466 international units of vitamin A, 101 milligrams of vitamin C and 502 micrograms of folic acid. The mixed vegetable powders are a good source of fiber and meet more than 100 percent of your daily value for both folic acid and vitamin C. The percent daily value is based on a 2,000-calorie diet for healthy adults.
You can also find individual powdered vegetables, such as dried carrots. Individual powdered vegetables might work better as an additive to foods. For example, you can add carrot powder to soup, casseroles or potatoes to boost nutritional content. It can also be used in place of part of the flour in baked goods. A 3-tablespoon serving of dried carrots contains 104 calories, 0 grams of fat and 9 grams of carbohydrates. Carrots are also good sources of vitamin A.
Beets are a good source of iron, potassium, vitamin A and vitamin C. You can use beet powder as a coloring in foods such as frosting, cookies, candies and sauces. However, the beet powder might add a hint of beet flavor to your foods. Three tablespoons of beet powder contain 324 calories, 0 grams of fat, 72 grams of carbs, 9 grams of fiber, 9 grams of protein and 270 milligrams of sodium.
If you want to add a little spice to some of your baked goods, you can try powdered jalapeno pepper. Start with a small amount and adjust based on your flavor preference. Powdered jalapeno pepper can also act as a food coloring, tinting your food green. A 1-ounce portion of powdered jalapeno peppers, approximately 3 tablespoons, contains 106 calories, 1.6 grams of total fat, 20 grams of carbs, 8 grams of fiber, 3 grams of protein and 26 milligrams of sodium.