By: Trevor Fullbright
Trevor Fullbright is a Brazilian Jiu-Jitsu black belt and online coach with 13+ years in the fitness industry. A former 350-pounder turned lean 215, he combines personal experience with evidence-based methods as Head of Digital Content at RP Strength, creating expert resources on training, nutrition, and behavior change.
To Track or Not to Track Veggies: When It Matters and When It Doesn’t
When it comes to dieting to change your body composition, tracking works. Writing down or logging your meals gives you data and structure, and for many people it is the single most powerful way to reach their goals. But tracking does not mean you have to micromanage every single thing that goes into your mouth.
I wrote another article about not “majoring in the minors” to highlight this exact point. Perfection is not required to make progress. Consistency is what matters most. The truth is that obsessing over the smallest details often adds stress without delivering any extra results.
In that same spirit, today I want to talk about one of the most common gray areas in tracking: vegetables. Some people log every gram of broccoli they eat. Others never track a single leaf of spinach. Which approach is right? The answer is that it depends. Leafy vegetables in particular have very few calories but provide big health benefits. The key is knowing when you can safely ignore them, when it makes sense to count them, and how to make the best call for your own goals.
When You Probably Don’t Need to Track
For the majority of people dieting for general goals, there is no real need to track leafy vegetables. If you are trying to drop a few pounds, lean out a bit for summer, or simply live a healthier lifestyle, the calories you get from lettuce or spinach are not going to make or break your progress.
Think of it this way: if your daily deficit is 300 calories, a handful of untracked spinach in your omelet or a cup of lettuce on your sandwich is not enough to derail fat loss. Even if those veggies technically added 30 or 40 calories to your day, your deficit is still intact.
There are actually advantages to skipping the tracking here. Veggies add volume to your meals, provide fiber, and help keep you full. By not worrying about the tiny calories in greens, you make it easier to include more of them. More veggies equals more satiety, more micronutrients, and better long-term diet quality. That is a win across the board.
In these scenarios, obsessing over lettuce is a waste of mental energy. Your time is better spent being consistent with protein intake, meal timing, and hitting the calorie target from the foods that actually matter.
When It Might Be Worth Tracking
There are situations where tracking your veggies does make sense. They are rare, but they exist.
If you are in contest prep for bodybuilding or prepping for a photoshoot, every calorie matters. You are pushing your body to extremes and leaving no room for error. At that point, even 100 calories of untracked food spread across a week can add up. It is not that veggies themselves are the problem, but that the margin of error is so tight you cannot afford any guesswork.
The same applies in the final stages of a long fat loss diet. Calories are low, hunger is high, and every little variable feels exaggerated. The bowl of broccoli you used to eyeball might turn into three or four cups when you are starving. At that point, logging it ensures accuracy and keeps you from accidentally eating your way out of a deficit.
Aggressive short-term diets are another case. If you are pushing for rapid fat loss, the deficit is steep and every gram counts. In those scenarios, logging veggies is a safeguard against creeping calories.
In these cases, tracking is less about the veggies themselves and more about maintaining absolute consistency across all foods.
Calorie Density Matters
Not all veggies are equal when it comes to calories. Having a basic understanding of calorie density can help you decide whether tracking is even worth your time.
- Leafy greens like spinach, lettuce, kale, and arugula are incredibly low in calories. They average 10 to 25 calories per 100 grams. If you have ever seen what 100 grams of arugula looks like, you know it is basically a mountain of leaves. Overeating to the point where it actually matters would be a challenge.
- Non-starchy veggies like broccoli, green beans, zucchini, and asparagus fall a little higher on the scale, usually around 20 to 40 calories per 100 grams. You could eat quite a lot before this makes a major dent in your totals, but it is more realistic to see these add up.
- Starchier veggies like carrots, parsnips, beets, and peas pack more of a punch. These average 40 to 60 calories per 100 grams. Eating a big bowl of roasted carrots can quietly add several hundred calories to your day.
As a rule of thumb: do not worry about lettuce, but pay more attention if you are eating large portions of the starchier, calorie-dense vegetables.
The Psychological Benefit of Not Tracking
There is another angle here that often gets overlooked. Tracking veggies can actually backfire for some people.
If you see your calories as a “budget,” it becomes easy to treat veggies as a waste of that budget. You might skip the spinach in your omelet because you would rather use those 20 calories on something else. Over time, this creates a habit of eating fewer vegetables just to squeeze in more treat foods.
The problem is that veggies are not just filler. They provide fiber, vitamins, minerals, and a ton of health benefits. By not tracking them, you encourage yourself to eat more of them without guilt. This can make your diet healthier and more sustainable in the long run.
This approach works especially well in the early and middle phases of a diet, where you want to create habits that last beyond your fat loss phase. Teaching yourself to fill up on veggies without worrying about calories pays off long after the diet ends.
How to Make the Call
There is no single rule for everyone. Instead, think about it from three different angles:
Final Thoughts
For most people most of the time, it is perfectly fine not to track leafy vegetables. They are too low in calories to derail your diet and too beneficial to cut back on. Tracking them only becomes useful in the most extreme situations: contest prep, aggressive fat loss, or the final grind of a long diet.
Remember that tracking is a tool, not a rule. Use it when it benefits your results. Skip it when it does not. The smartest approach is the one that helps you stay consistent and healthy for the long haul.
So experiment. Pay attention to how your body responds. Find the balance that works for you, and never let a handful of spinach be the thing that stresses you out about your diet.
Find Trevor on…
Instagram: @Trevorxgage