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Cheese-Baked Kaiser Vegetables Calories
Cheese-topped baked mixed vegetables
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Cheese-Baked Kaiser Vegetables (200 g) has 186 calories. That works out to 93 calories per 100 g. It contains 14.2 g of carbs, 10.4 g of protein, 10.6 g of fat and 5.6 g of fiber. Its 58.8 mg of Vitamin C covers 65% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Cheese-Baked Kaiser Vegetables Nutrition Facts
Selected: 1 serving (medium) · 200 g
186
KCAL / 200G
Carbs
14.2g
· 5% DV
Protein
10.4g
· 21% DV
Fat
10.6g
· 14% DV
Fiber
5.6g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 29% · Protein 21% · Fat 50%
Cheese-Baked Kaiser Vegetables nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 186 kcal | |
| Total fat | 10.6 g | 14% |
| Saturated fat | 6.1 g | 31% |
| Trans fat | 0.24 g | |
| Sodium | 570 mg | 25% |
| Total carbohydrate | 14.2 g | 5% |
| Fiber | 5.6 g | 20% |
| Protein | 10.4 g | 21% |
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 Cheese-Baked Kaiser Vegetables?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 186 kcal |
| 1 tablespoon (small) | 18 g | 17 kcal |
| 100 g | 100 g | 93 kcal |
| 1 cup (small) | 150 g | 140 kcal |
| 1 serving (large) | 280 g | 260 kcal |
| 1 serving (extra large) | 350 g | 326 kcal |
| 1 pack (whole) | 400 g | 372 kcal |
| 1 pack (jumbo) | 750 g | 698 kcal |
Calculated from 93 calories per 100 g.
Frequently Asked Questions About Cheese-Baked Kaiser Vegetables
What are Cheese-Baked Kaiser Vegetables?
Cheese-Baked Kaiser Vegetables are a baked vegetable dish made with a Kaiser-style mix, usually broccoli, cauliflower and carrots, topped with cheese. “Kaiser vegetables” refers to a mixed-vegetable combination, not a single vegetable or a particular cheese.
How do you make Cheese-Baked Kaiser Vegetables from scratch?
To make Cheese-Baked Kaiser Vegetables, cook the vegetables until nearly tender, drain them well, then top with grated cheese and bake until the cheese melts and browns. Draining matters: excess water can leave the finished dish soggy.
Can you cook Cheese-Baked Kaiser Vegetables straight from frozen?
Yes, you can bake Cheese-Baked Kaiser Vegetables with frozen vegetables. Shake off loose ice and allow for extra cooking time compared with fresh vegetables; drain off any liquid that collects before adding the cheese topping.
What cheese melts best on Cheese-Baked Kaiser Vegetables?
Cheddar, Gruyère and mozzarella all melt well on Cheese-Baked Kaiser Vegetables. Cheddar gives a sharper taste, Gruyère a nuttier one, and mozzarella a stretchier topping; use a cheese that browns without overwhelming the vegetables.
Why do Cheese-Baked Kaiser Vegetables turn watery in the oven?
Cheese-Baked Kaiser Vegetables turn watery when the vegetables release moisture faster than it can evaporate. Cook or thaw them thoroughly, drain them, and avoid crowding the baking dish so the topping can brown instead of trapping steam.
Can you make Cheese-Baked Kaiser Vegetables without boiling the vegetables first?
Yes, you can bake Cheese-Baked Kaiser Vegetables without pre-boiling if the vegetables are cut into similar-sized pieces. Cover the dish while they soften, then uncover it and add cheese near the end so the vegetables cook through before the topping browns.
What can you serve with Cheese-Baked Kaiser Vegetables?
Cheese-Baked Kaiser Vegetables pair well with roast chicken, baked fish or a grain such as rice or quinoa. For a meat-free meal, serve them with lentils or a crisp salad to add contrast to the soft, cheesy topping.
Can you freeze leftover Cheese-Baked Kaiser Vegetables?
Yes, leftover Cheese-Baked Kaiser Vegetables can be frozen in an airtight container, though the vegetables may soften and release water after thawing. Reheat them in the oven uncovered to help the surface dry and the cheese topping regain some texture.
How do you get a crisp top on Cheese-Baked Kaiser Vegetables?
For a crisp top on Cheese-Baked Kaiser Vegetables, dry the cooked vegetables well and spread them in a shallow dish. Add grated cheese only after the vegetables are hot, then finish uncovered so moisture can escape and the cheese can brown.
Are Cheese-Baked Kaiser Vegetables a good way to get children to eat vegetables?
Yes, Cheese-Baked Kaiser Vegetables can make familiar vegetables more appealing because melted cheese adds a savory flavor. Keep the vegetables in recognizable pieces and serve the cheese topping lightly, so children can still taste the broccoli, cauliflower and carrots.
Cheese-Baked Kaiser Vegetables Vitamins & Minerals
Vitamins
Vitamin C
58.8mg · 65% DV
Vitamin K
55µg · 46% DV
Vitamin A
356µg · 40% DV
B2
0.38mg · 29% DV
Minerals
Phosphorus
244mg · 35% DV
Calcium
310mg · 31% DV
Sodium
570mg · 25% DV
Selenium
12µg · 22% DV
Potassium ⭐
518mg · 15% DV
Cheese-Baked Kaiser Vegetables Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cheese-Baked Kaiser Vegetables
To burn the 186 calories in 1 serving (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 Cheese-Baked Kaiser Vegetables?
Cheese-baked Kaiser vegetables is a German-style oven dish made by topping a mixed vegetable medley—commonly carrots, cauliflower and broccoli—with cheese and baking it until tender and lightly browned. The vegetables stay soft beneath a savoury, golden top. In Germany it works as a side dish or a simple meat-free meal; elsewhere, serve it hot alongside grains, potatoes or a crisp salad.
The vegetables contribute fibre, while the cheese adds protein and richness. A 100 g portion has 93 calories and 5.2 g of protein. For a lighter bake, use a modest layer of cheese and let the vegetables provide most of the dish’s volume.
How Nutritious Is Cheese-Baked Kaiser 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 Cheese-Baked Kaiser Vegetables Processed?
NOVA 3
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 Cheese-Baked Kaiser Vegetables Contain Allergens?
Contains these allergens:
Which Diets Is Cheese-Baked Kaiser Vegetables Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Cheese-Baked Kaiser Vegetables Fat Profile
SATURATED
6.1g
MONOUNSATURATED
2.76g
POLYUNSATURATED
0.58g
Omega 6:3 ratio 4.4:1
Above the ideal 4:1 (4.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.