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Breakfast vegetables Calories
A raw, oil-free mix such as tomato, cucumber, and pepper; low in calories and a source of vitamin C.
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (diced) of Breakfast vegetables (150 g) has 38 calories. That works out to 25 calories per 100 g. It contains 7.5 g of carbs, 1.7 g of protein, 0.3 g of fat and 2.1 g of fiber. Its 48 mg of Vitamin C covers 53% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Breakfast vegetables Nutrition Facts
Selected: 1 cup (diced) · 150 g
38
KCAL / 150G
Carbs
7.5g
· 3% DV
Protein
1.7g
· 3% DV
Fat
0.3g
· 0% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 76% · Protein 17% · Fat 7%
Breakfast vegetables nutrition facts table · 1 cup (diced) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 38 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 7.5 mg | 0% |
| Total carbohydrate | 7.5 g | 3% |
| Fiber | 2.1 g | 8% |
| Protein | 1.7 g | 3% |
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 Diced Breakfast vegetables?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (diced) | 150 g | 38 kcal |
| 1 piece (small) | 75 g | 19 kcal |
| 100 g | 100 g | 25 kcal |
| 1 piece (medium) | 120 g | 30 kcal |
| 1 serving (medium) | 200 g | 50 kcal |
| 1 serving (large) | 300 g | 75 kcal |
| 2 cup (chopped) | 300 g | 75 kcal |
Calculated from 25 calories per 100 g.
Frequently Asked Questions About Breakfast vegetables
What vegetables are usually served as breakfast vegetables?
Breakfast vegetables usually include tomato, cucumber, and a mild pepper, served raw. Depending on the meal and region, people may add radishes, spring onions, or leafy herbs rather than using one fixed recipe.
Are breakfast vegetables eaten raw or cooked?
Breakfast vegetables are usually eaten raw, especially when served as a fresh side with eggs, toast, or other breakfast foods. You can cook the same vegetables, but that makes a different dish rather than a typical raw breakfast plate.
How should you wash breakfast vegetables?
Rinse breakfast vegetables under clean running water before cutting them, and rub the surfaces gently with your hands. Skip soap or detergent, then dry them with a clean towel to help keep the serving plate from getting watery.
How do you cut breakfast vegetables for a platter?
Cut breakfast vegetables into easy-to-pick-up slices or wedges, keeping cherry tomatoes whole only when they are safe for the people eating them. Arrange the pieces separately so diners can choose what they like.
Can you prepare breakfast vegetables the night before?
You can wash and dry breakfast vegetables the night before, but it is better to cut them shortly before serving. Sliced tomatoes and cucumbers release liquid and lose their crisp texture while they sit.
How do you keep breakfast vegetables from making a platter soggy?
Cut breakfast vegetables just before serving and keep juicy tomatoes separate from cucumber and crisp vegetables. If you have already sliced them, drain excess liquid before arranging the pieces on the platter.
Should breakfast vegetables be refrigerated?
Cucumbers keep well chilled, while whole tomatoes generally retain better flavor at room temperature if they are not overly ripe. Refrigerate cut breakfast vegetables in a covered container and serve them promptly.
Can you freeze breakfast vegetables?
Freezing is not a good choice for raw breakfast vegetables. Cucumbers and tomatoes become soft and watery after thawing, so they will not have the fresh, crisp texture expected on a breakfast plate.
What goes well with breakfast vegetables?
Breakfast vegetables pair well with eggs, cheese, bread, avocado, or savory spreads. Their fresh crunch also balances richer breakfast foods, so serve them alongside rather than mixing them into the hot dishes.
How can you season breakfast vegetables?
A little salt and black pepper are enough to season breakfast vegetables, and fresh herbs can add extra flavor. Add salt just before serving, since it draws moisture from sliced tomatoes and cucumbers.
Breakfast vegetables Vitamins & Minerals
Vitamins
Vitamin C
48mg · 53% DV
Vitamin K
12µg · 10% DV
B6
0.15mg · 9% DV
Folate
30µg · 8% DV
Minerals
Copper
0.09mg · 10% DV
Potassium ⭐
315mg · 9% DV
Manganese
0.15mg · 7% DV
Phosphorus
42mg · 6% DV
Sodium
7.5mg · 0% DV
Breakfast vegetables Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Breakfast vegetables
To burn the 38 calories in 1 cup (diced) (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 Breakfast vegetables?
Breakfast vegetables usually means a simple plate of fresh, raw produce—often tomato, cucumber and pepper—rather than a fixed recipe. The combination varies with the season and household. In Turkish-style breakfasts, these crisp, juicy vegetables sit alongside bread, cheese, olives and eggs, and are eaten throughout the meal rather than in a particular course. Elsewhere, you can serve them sliced with a savoury breakfast or add them to a sandwich or toast.
With no added oil, Breakfast vegetables are light in energy and provide fibre and vitamin C. Their fresh flavour pairs well with eggs, cheese or hummus; choose ripe tomatoes and crisp cucumbers for the best contrast in texture.
How Nutritious Is Breakfast 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 Breakfast vegetables 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 vegetables Contain Allergens?
No known major allergens
Which Diets Is Breakfast 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
✓ Suitable
Low FODMAP
— Not suitable
Breakfast vegetables Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.09g
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.