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Breakfast vegetable plate Calories
Light, low-calorie raw vegetable plate with tomato, cucumber and leafy greens
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Breakfast vegetable plate (180 g) has 36 calories. That works out to 20 calories per 100 g. It contains 6.8 g of carbs, 2 g of protein, 0.4 g of fat and 2.3 g of fiber. Its 111.6 µg of Vitamin K covers 93% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Breakfast vegetable plate Nutrition Facts
Selected: 1 serving (medium) · 180 g
36
KCAL / 180G
Carbs
6.8g
· 2% DV
Protein
2g
· 4% DV
Fat
0.4g
· 1% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 70% · Protein 21% · Fat 9%
Breakfast vegetable plate nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 36 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 14 mg | 1% |
| Total carbohydrate | 6.8 g | 2% |
| Fiber | 2.3 g | 8% |
| Protein | 2 g | 4% |
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 Serving of Breakfast vegetable plate?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 36 kcal |
| 1 cup (chopped) | 80 g | 16 kcal |
| 100 g | 100 g | 20 kcal |
| 1 serving (small) | 100 g | 20 kcal |
| 1 piece (whole) | 120 g | 24 kcal |
| 2 cup (chopped) | 160 g | 32 kcal |
| 1 piece (whole) | 200 g | 40 kcal |
| 1 serving (large) | 280 g | 56 kcal |
| 1 serving (extra large) | 350 g | 70 kcal |
Calculated from 20 calories per 100 g.
Frequently Asked Questions About Breakfast vegetable plate
What goes on a breakfast vegetable plate?
A breakfast vegetable plate usually has tomatoes, cucumber, and leafy greens. Bell pepper, radishes, carrots, or sliced avocado can also fit, depending on the season and local breakfast traditions; choose vegetables that are fresh and easy to eat raw.
How do you make a breakfast vegetable plate?
To make a breakfast vegetable plate, wash and dry the vegetables, then arrange them in bite-size slices or sticks. Keep delicate greens separate from juicy tomatoes until serving, and add any salt or dressing at the table to limit sogginess.
What do you serve with a breakfast vegetable plate?
A breakfast vegetable plate pairs well with eggs, bread, cheese, or olives. For a more substantial breakfast, serve it beside a protein-rich main dish rather than mixing everything together, so the vegetables stay crisp and easy to pick up.
Can you prepare a breakfast vegetable plate the night before?
You can prepare parts of a breakfast vegetable plate the night before, but it is best to leave tomatoes and cucumbers whole until morning because cut pieces release water. Wash and thoroughly dry the greens, then refrigerate everything in covered containers.
How do you keep a breakfast vegetable plate fresh?
Keep a breakfast vegetable plate fresh by drying washed vegetables well and assembling it close to mealtime. Refrigerate leftovers promptly in a covered container; separate watery tomatoes from greens where possible, since their moisture can make the leaves limp.
Are the vegetables on a breakfast vegetable plate usually raw?
Yes, the vegetables on a breakfast vegetable plate are usually served raw. Wash them under running water and dry them before cutting; cooked vegetables can be added too, but they make the plate a different, less crisp style of breakfast.
What dips go with a breakfast vegetable plate?
A breakfast vegetable plate goes well with hummus, plain yogurt dip, or a simple lemon-and-olive-oil dressing. Serve dips on the side rather than pouring them over the vegetables, which helps keep the fresh pieces crisp.
Can you use seasonal vegetables on a breakfast vegetable plate?
Yes, seasonal vegetables work well on a breakfast vegetable plate. Keep tomatoes and cucumber as a familiar base, then swap in crisp options such as radishes in spring or sliced peppers when they are fresh and readily available.
Should you peel cucumbers for a breakfast vegetable plate?
No, cucumbers do not need to be peeled for a breakfast vegetable plate if their skin is clean and in good condition. Rinse them under running water and trim the ends; peel them only if you prefer a softer texture.
How should you cut vegetables for a breakfast vegetable plate?
Cut vegetables for a breakfast vegetable plate into pieces that are easy to pick up, such as tomato wedges, cucumber sticks, and pepper strips. Keep similar items together on the plate, and avoid very thin slices that quickly soften.
Breakfast vegetable plate Vitamins & Minerals
Vitamins
Vitamin K
111.6µg · 93% DV
Vitamin C
24.3mg · 27% DV
Folate
36µg · 9% DV
B6
0.14mg · 8% DV
Minerals
Potassium ⭐
423mg · 12% DV
Copper
0.11mg · 12% DV
Manganese
0.23mg · 10% DV
Phosphorus
52mg · 7% DV
Sodium
14mg · 1% DV
Breakfast vegetable plate Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Breakfast vegetable plate
To burn the 36 calories in 1 serving (medium) (180 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 Breakfast vegetable plate?
A Breakfast vegetable plate is a simple serving of raw vegetables, commonly tomato, cucumber and leafy greens; there is no single fixed recipe. In Turkey, where this style of breakfast accompaniment is familiar, it often shares the table with cheese, olives, eggs and bread. The vegetables bring juicy crunch and a fresh, clean contrast to richer or saltier breakfast foods. Serve them plain, or add a little salt or lemon to taste.
Naturally light and mostly water, the plate adds freshness without making breakfast heavy. It provides about 20 calories per 100 g, so on its own it may not make a filling meal. Pair it with eggs, beans or cheese for a more substantial breakfast, or keep the rest of the meal simple when you want a lighter start.
How Nutritious Is Breakfast vegetable plate?
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 Breakfast vegetable plate Processed?
NOVA 1
Unprocessed
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 Breakfast vegetable plate Contain Allergens?
No known major allergens
Which Diets Is Breakfast vegetable plate 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
Breakfast vegetable plate Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.16g
Omega 6:3 ratio 2.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.