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Cooked vegetables Calories
Assorted cooked vegetables
CALORIES
GI
POTASSIUM
FIBER
Cooked vegetables Nutrition Facts
Selected: 100 g
45
KCAL / 100G
Carbs
8.5g
· 77%
Protein
1.6g
· 15%
Fat
0.4g
· 8%
Fiber
2.7g
Cooked vegetables Vitamins & Minerals
Vitamins
Vitamin K
60µg · 50% DV
Vitamin A
320µg · 36% DV
Vitamin C
10mg · 11% DV
Folate
30µg · 8% DV
Minerals
Iron
1mg · 6% DV
Potassium ⭐
180mg · 5% DV
Calcium
35mg · 4% DV
Magnesium
15mg · 4% DV
Cooked vegetables Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Cooked vegetables 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 Cooked vegetables Contain Allergens?
No known major allergens
Which Diets Is Cooked 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
— Not suitable
Low FODMAP
— Not suitable
Cooked vegetables Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.11g
Omega 6:3 ratio 2.7:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Cooked vegetables
Cooked vegetables — Frequently Asked Questions
What is the best way to cook vegetables for more flavour?
Instead of boiling them for a long time, try steaming briefly, roasting, or sautéing with a small amount of oil. Garlic, lemon, yogurt, herbs, and spices add flavour without relying heavily on salt.
Does boiling vegetables reduce their nutritional value?
Long boiling in plenty of water can cause some vitamin C and B vitamins to leach into the water. Steaming, quick sautéing, or using the cooking liquid in soups and sauces can help limit losses.
How long do cooked vegetables keep in the fridge?
If cooled and refrigerated in a covered container within two hours of cooking, they should generally be eaten within 3 to 4 days. Discard them if they develop a sour smell, slimy texture, or obvious colour changes.
Can cooked vegetables be frozen?
Yes, most cooked vegetables can be frozen in airtight containers. Zucchini, potatoes, and other high-water vegetables may become softer after thawing, so they are often best used in soups, stews, or purées.
Is it safe to reheat cooked vegetables?
Properly chilled and refrigerated vegetables can be reheated thoroughly once. Reheating does not make food safe if it has sat at room temperature for too long, so heat only the portion you plan to eat.
How can cooked vegetables help with iron absorption?
Pairing vegetable dishes with vitamin C sources such as lemon, peppers, or tomatoes can support absorption of plant-based iron. Having tea or coffee later rather than with the meal may also be helpful.
Are cooked vegetables always less healthy than raw vegetables?
No. Cooking can reduce some heat-sensitive vitamins, but it can also make compounds such as lycopene in tomatoes easier for the body to use. A mix of raw and cooked vegetables is a practical approach.
Are cooked vegetables good after a workout?
Yes, they can be part of a balanced post-workout meal when paired with protein and an energy-rich carbohydrate food. Vegetables alone do not provide enough protein for muscle recovery; combine them with foods such as yogurt, eggs, fish, chicken, tofu, or pulses.
What should people with sensitive digestion consider when eating cooked vegetables?
Cooked vegetables are softer and may be easier to tolerate than raw ones for some people. However, onions, garlic, cabbage, cauliflower, and legumes can still cause gas, so start with small portions and monitor your own tolerance.
Are canned or ready-made vegetables the same as home-cooked vegetables?
Canned vegetables can be convenient, but some products contain substantial added salt; check the label and rinse if needed. Cooking at home gives you more control over salt, oil, and cooking time.
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Nutrition data compiled from USDA FoodData Central and scientific sources.