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Boiled vegetable purée Calories
Light vegetable purée with fiber and vitamins
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Boiled vegetable purée (200 g) has 96 calories. That works out to 48 calories per 100 g. It contains 18.4 g of carbs, 4.2 g of protein, 0.8 g of fat and 6.2 g of fiber. Its 620 µg of Vitamin A covers 69% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Boiled vegetable purée Nutrition Facts
Selected: 1 cup (medium) · 200 g
96
KCAL / 200G
Carbs
18.4g
· 7% DV
Protein
4.2g
· 8% DV
Fat
0.8g
· 1% DV
Fiber
6.2g
· 22% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 17% · Fat 8%
Boiled vegetable purée nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 96 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.14 g | 1% |
| Trans fat | 0 g | |
| Sodium | 56 mg | 2% |
| Total carbohydrate | 18.4 g | 7% |
| Fiber | 6.2 g | 22% |
| Protein | 4.2 g | 8% |
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 vegetable purée?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 96 kcal |
| 2 tablespoon (small) | 30 g | 14 kcal |
| 100 g | 100 g | 48 kcal |
| ½ cup (small) | 100 g | 48 kcal |
| 1 bottle (mini) | 125 g | 60 kcal |
| 1 pack (medium) | 190 g | 91 kcal |
| 1 serving (large) | 250 g | 120 kcal |
| 1 serving (extra large) | 350 g | 168 kcal |
Calculated from 48 calories per 100 g.
Frequently Asked Questions About Boiled vegetable purée
How do you make boiled vegetable purée?
To make boiled vegetable purée, cook chopped vegetables until tender, drain them, then blend until smooth. Add a little cooking water at a time to reach the texture you want. Leaving the vegetables to drain briefly first helps prevent a watery purée.
Which vegetables work best in boiled vegetable purée?
Potatoes, carrots, zucchini, cauliflower and broccoli all work well in boiled vegetable purée. Potato gives it a thicker, more filling texture, while zucchini and cauliflower blend into a milder purée. Combining vegetables with similar cooking times makes preparation easier.
Can boiled vegetable purée be used as baby food?
Yes, boiled vegetable purée can be offered when a baby is ready for solid foods. Cook vegetables until very soft, purée them smoothly, and leave out added salt. Introduce new ingredients one at a time, and ask your child’s clinician about individual feeding needs.
How do you make boiled vegetable purée smooth instead of lumpy?
For smooth boiled vegetable purée, cook the vegetables until completely tender and blend them while warm. Add cooking water gradually, scraping down the sides of the blender as needed. Fibrous vegetables may need extra blending or a pass through a fine sieve.
Can you freeze boiled vegetable purée?
Yes, boiled vegetable purée freezes well. Cool it promptly, divide it into meal-sized portions, and use freezer-safe containers. Thaw a portion in the refrigerator and reheat it thoroughly, stirring before serving; purées containing potato may become slightly grainy after thawing.
How long does boiled vegetable purée keep in the fridge?
Boiled vegetable purée keeps for a few days in the refrigerator when stored in a clean, covered container. Refrigerate it promptly after cooking rather than leaving it at room temperature. Discard it if you notice mold, an unusual smell, or a change in appearance.
What can you serve with boiled vegetable purée?
Boiled vegetable purée pairs well with roasted or grilled fish, chicken, meat, or beans. Serve it as a side instead of mashed potatoes, or thin it with broth to make a quick soup. Its mild taste also works as a base for a grain bowl.
Can you make boiled vegetable purée without a blender?
Yes, you can make boiled vegetable purée without a blender. Mash the thoroughly cooked vegetables with a fork or potato masher, or press them through a fine sieve for a smoother finish. Peeling vegetables before cooking can also make hand-mashing easier.
Should you add the cooking water to boiled vegetable purée?
Yes, a small amount of cooking water can loosen boiled vegetable purée. Stir it in gradually until the purée reaches the desired consistency. If the vegetables were cooked in salted water, taste the purée before adding any more seasoning.
How can you season boiled vegetable purée?
Season boiled vegetable purée with olive oil, black pepper, herbs, or a squeeze of lemon. Add strong flavors such as garlic or cumin sparingly so they complement rather than overpower the vegetables. For babies, leave out added salt.
Boiled vegetable purée Vitamins & Minerals
Vitamins
Vitamin A
620µg · 69% DV
Vitamin C
31mg · 34% DV
Vitamin K
26.4µg · 22% DV
B6
0.32mg · 19% DV
Minerals
Copper
0.16mg · 18% DV
Manganese
0.4mg · 17% DV
Potassium ⭐
530mg · 16% DV
Phosphorus
96mg · 14% DV
Sodium
56mg · 2% DV
Boiled vegetable purée Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled vegetable purée
To burn the 96 calories in 1 cup (medium) (200 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 vegetable purée?
Boiled vegetable purée is made by cooking vegetables in water until tender, then mashing or blending them. It has no single regional origin: it is a simple home-style preparation that can be made with whichever vegetables are on hand. The texture may be completely smooth or left slightly chunky, and the flavour varies with the vegetables used.
Serve it as a light side with a main meal, or thin it for a softer consistency. A little olive oil, herbs or seasoning can bring out its flavour without making it heavy. It provides fibre and is low in fat; 100 g contains 48 calories. For a more filling plate, pair it with eggs, fish or beans.
How Nutritious Is Boiled vegetable purée?
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 vegetable purée 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 vegetable purée Contain Allergens?
No known major allergens
Which Diets Is Boiled vegetable purée Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Boiled vegetable purée Fat Profile
SATURATED
0.14g
MONOUNSATURATED
0.08g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.