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Boiled Julienne Vegetables Calories
Low-calorie source of fiber and potassium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Boiled Julienne Vegetables (150 g) has 53 calories. That works out to 35 calories per 100 g. It contains 10.6 g of carbs, 2.3 g of protein, 0.3 g of fat and 3.9 g of fiber. Its 585 µg of Vitamin A covers 65% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Boiled Julienne Vegetables Nutrition Facts
Selected: 1 cup (medium) · 150 g
53
KCAL / 150G
Carbs
10.6g
· 4% DV
Protein
2.3g
· 5% DV
Fat
0.3g
· 0% DV
Fiber
3.9g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 78% · Protein 17% · Fat 5%
Boiled Julienne Vegetables nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 53 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 38 mg | 2% |
| Total carbohydrate | 10.6 g | 4% |
| Fiber | 3.9 g | 14% |
| Protein | 2.3 g | 5% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Boiled Julienne Vegetables?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 53 kcal |
| ½ cup (small) | 75 g | 26 kcal |
| 100 g | 100 g | 35 kcal |
| 1 serving (small) | 120 g | 42 kcal |
| 1 cup (shredded) | 150 g | 53 kcal |
| 1 serving (large) | 200 g | 70 kcal |
| 1.5 cup (large) | 225 g | 79 kcal |
| 2 cup (extra large) | 300 g | 105 kcal |
Calculated from 35 calories per 100 g.
Frequently Asked Questions About Boiled Julienne Vegetables
What is boiled julienne vegetables?
Boiled julienne vegetables are vegetables cut into thin, matchstick-shaped strips and briefly cooked in water. Carrots, zucchini, and peppers are common choices, but the mix can vary; the defining feature is the julienne cut, not a fixed ingredient list.
Which vegetables are best for boiled julienne vegetables?
Carrots, zucchini, bell peppers, and celery work well in boiled julienne vegetables. Choose vegetables that hold their shape and cut them to similar thickness so they cook evenly; add softer vegetables later than firm ones.
How do you cut vegetables for boiled julienne vegetables?
For boiled julienne vegetables, slice each vegetable lengthwise into thin planks, stack the planks, and cut them into narrow strips. A sharp knife gives consistent pieces, while a julienne peeler can speed up cutting carrots or zucchini.
How long should boiled julienne vegetables cook?
Boiled julienne vegetables usually need only a few minutes in boiling water; start checking after about 3 minutes. Thin zucchini cooks faster than carrot, so cook firm vegetables first and add softer strips later to avoid overcooking.
How do you keep boiled julienne vegetables from getting mushy?
Keep boiled julienne vegetables from turning mushy by cooking them briefly and draining them as soon as they are tender but still firm. If you are not serving them immediately, plunge the strips into cold water to stop the cooking.
Can boiled julienne vegetables be sautéed after boiling?
Yes, boiled julienne vegetables can be sautéed briefly after draining. Heat a little oil in a pan and toss the strips just long enough to add flavor; prolonged frying can make the already-cooked vegetables soft and watery.
What sauce goes well with boiled julienne vegetables?
A lemon-and-olive-oil dressing works well with boiled julienne vegetables, as does a light garlic yogurt sauce. Add the dressing after draining and cooling the strips so excess cooking water does not dilute the flavor.
What can you serve with boiled julienne vegetables?
Boiled julienne vegetables pair well with grilled fish, chicken, tofu, or lentil dishes. They can also be served alongside grains or folded into an omelet; a bright dressing helps balance richer main courses.
Can you make boiled julienne vegetables ahead of time?
Yes, boiled julienne vegetables can be made ahead. Cook them slightly firm, drain and cool them promptly, then refrigerate in a covered container; add dressing just before serving to help preserve their texture.
Can boiled julienne vegetables be frozen?
Yes, boiled julienne vegetables can be frozen, though softer vegetables such as zucchini may become watery after thawing. Drain them thoroughly, freeze in portions, and use thawed vegetables in soups, stews, or cooked dishes rather than crisp salads.
Boiled Julienne Vegetables Vitamins & Minerals
Vitamins
Vitamin A
585µg · 65% DV
Vitamin C
24mg · 27% DV
Vitamin K
15µg · 13% DV
B6
0.18mg · 11% DV
Minerals
Manganese
0.27mg · 12% DV
Copper
0.11mg · 12% DV
Potassium ⭐
353mg · 10% DV
Phosphorus
54mg · 8% DV
Sodium
38mg · 2% DV
Boiled Julienne Vegetables Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled Julienne Vegetables
To burn the 53 calories in 1 cup (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Boiled Julienne Vegetables?
Boiled Julienne Vegetables are assorted vegetables cut into thin, matchstick-like strips and cooked in water until tender. There is no single fixed mix: the vegetables used can vary with the cook, the season and what is being served alongside. Cutting them evenly helps them cook at a similar pace, while keeping their shape makes them easy to serve as a side or fold into another dish.
Their mild flavour and soft texture work well with fish, meat, grains or beans, and the strips can also be cooled and added to salads. They offer fibre with relatively few calories; a light dressing of lemon, herbs or a little oil adds flavour without making the dish heavy. For more bite and colour, take them off the heat while they are still slightly firm.
How Nutritious Is Boiled Julienne Vegetables?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Boiled Julienne Vegetables Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Boiled Julienne Vegetables Contain Allergens?
No known major allergens
Which Diets Is Boiled Julienne Vegetables Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Boiled Julienne Vegetables Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.