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Broccoli cauliflower carrot mix Calories
Low-calorie mixed vegetables with fiber
In season: Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Broccoli cauliflower carrot mix (90 g) has 28 calories. That works out to 31 calories per 100 g. It contains 5.5 g of carbs, 2 g of protein, 0.3 g of fat and 2.5 g of fiber. Its 34.2 mg of Vitamin C covers 38% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Broccoli cauliflower carrot mix Nutrition Facts
Selected: 1 cup (chopped) · 90 g
28
KCAL / 90G
Carbs
5.5g
· 2% DV
Protein
2g
· 4% DV
Fat
0.3g
· 0% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 24% · Fat 9%
Broccoli cauliflower carrot mix nutrition facts table · 1 cup (chopped) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 28 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 34 mg | 1% |
| Total carbohydrate | 5.5 g | 2% |
| Fiber | 2.5 g | 9% |
| 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 Cup of Chopped Broccoli cauliflower carrot mix?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 90 g | 28 kcal |
| 1 piece (whole) | 30 g | 9 kcal |
| ½ cup (chopped) | 45 g | 14 kcal |
| 100 g | 100 g | 31 kcal |
| 1 serving (small) | 120 g | 37 kcal |
| 1 cup (diced) | 140 g | 43 kcal |
| 1 serving (medium) | 180 g | 56 kcal |
| 1 serving (large) | 250 g | 78 kcal |
Calculated from 31 calories per 100 g.
Frequently Asked Questions About Broccoli cauliflower carrot mix
Can you cook broccoli cauliflower carrot mix from frozen?
Yes, cook frozen broccoli cauliflower carrot mix without thawing it first. Add it directly to a hot pan or steamer, and avoid crowding the pan so excess moisture can escape and the vegetables do not turn soggy.
How do you roast broccoli cauliflower carrot mix?
Roast broccoli cauliflower carrot mix in a single layer with a little oil and seasoning. Cut the carrots smaller or thinner than the broccoli and cauliflower so the pieces finish cooking at roughly the same time.
Is broccoli cauliflower carrot mix good in soup?
Yes, broccoli cauliflower carrot mix works well in vegetable soup. Simmer it in broth until tender, then leave it chunky or blend it smooth; add the vegetables after slower-cooking ingredients so they do not overcook.
Can you eat broccoli cauliflower carrot mix raw?
Yes, you can eat fresh broccoli cauliflower carrot mix raw after washing it well. The broccoli and cauliflower have a firmer texture and stronger flavor uncooked, so finely chopping them or serving the mix with a dip can make it easier to enjoy.
Should broccoli cauliflower carrot mix be steamed or boiled?
Steaming broccoli cauliflower carrot mix usually keeps it firmer than boiling. If you boil it, use only enough water to cover the vegetables and check them often; prolonged boiling can leave the florets mushy.
How do you season broccoli cauliflower carrot mix?
Broccoli cauliflower carrot mix pairs well with olive oil, black pepper, garlic, lemon, or herbs. For a richer side dish, toss the cooked vegetables with a little butter or grated cheese just before serving.
How long does broccoli cauliflower carrot mix last in the fridge?
Fresh broccoli cauliflower carrot mix keeps best refrigerated in a breathable container and should be used within a few days. Store cooked leftovers in a covered container and refrigerate them promptly after they cool.
Can you freeze broccoli cauliflower carrot mix?
Yes, you can freeze broccoli cauliflower carrot mix, though it may be softer after thawing. Blanching the vegetables briefly, cooling them quickly, and draining them well before freezing helps preserve their quality.
Why does broccoli cauliflower carrot mix sometimes turn mushy?
Broccoli cauliflower carrot mix turns mushy when it is cooked too long or crowded in a pan, where steam builds up. Cut the vegetables evenly, cook until just tender, and use a wide pan or roast them in a single layer.
Does broccoli cauliflower carrot mix cause bloating?
It can: broccoli and cauliflower may cause gas or bloating in some people, while carrots are usually less likely to do so. Cooking the mix thoroughly and starting with a smaller serving may make it easier to tolerate.
Broccoli cauliflower carrot mix Vitamins & Minerals
Vitamins
Vitamin C
34.2mg · 38% DV
Vitamin K
28.8µg · 24% DV
Vitamin A
211.5µg · 24% DV
Folate
37.8µg · 9% DV
Minerals
Manganese
0.16mg · 7% DV
Potassium ⭐
230mg · 7% DV
Phosphorus
41mg · 6% DV
Copper
0.05mg · 6% DV
Sodium
34mg · 1% DV
Broccoli cauliflower carrot mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Broccoli cauliflower carrot mix
To burn the 28 calories in 1 cup (chopped) (90 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 Broccoli cauliflower carrot mix?
Broccoli cauliflower carrot mix brings together broccoli’s gently grassy flavor, cauliflower’s mildness and the natural sweetness of carrot. The vegetables can be cooked together or added raw to salads. Steamed or lightly boiled as a side, tossed in a pan, or stirred into soup, the mix fits easily into everyday meals. Lemon, garlic and a little olive oil complement its flavors; it also works well alongside grains, beans or a main dish.
It is low in calories and provides fiber, with 2.8 g per 100 g. For a more filling meal, serve it with beans, eggs or another protein source. Cook it just until tender to keep some bite and preserve its color.
How Nutritious Is Broccoli cauliflower carrot mix?
Nutrient density
Very 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 Broccoli cauliflower carrot mix 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 Broccoli cauliflower carrot mix Contain Allergens?
No known major allergens
Which Diets Is Broccoli cauliflower carrot mix 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
Broccoli cauliflower carrot mix Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 2.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.