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Cretan-style vegetable dish Calories
Olive oil-based, vegetable-rich, fiber-rich
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Cretan-style vegetable dish (180 g) has 166 calories. That works out to 92 calories per 100 g. It contains 12.1 g of carbs, 3.2 g of protein, 11.7 g of fat and 4.7 g of fiber. Its 261 µg of Vitamin A covers 29% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Cretan-style vegetable dish Nutrition Facts
Selected: 1 serving (medium) · 180 g
166
KCAL / 180G
Carbs
12.1g
· 4% DV
Protein
3.2g
· 6% DV
Fat
11.7g
· 15% DV
Fiber
4.7g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 29% · Protein 8% · Fat 63%
Cretan-style vegetable dish nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 166 kcal | |
| Total fat | 11.7 g | 15% |
| Saturated fat | 1.71 g | 9% |
| Trans fat | 0 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 12.1 g | 4% |
| Fiber | 4.7 g | 17% |
| Protein | 3.2 g | 6% |
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 Cretan-style vegetable dish?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 166 kcal |
| 1 tablespoon (mini) | 18 g | 17 kcal |
| 4 tablespoon (small) | 72 g | 66 kcal |
| 100 g | 100 g | 92 kcal |
| 1 cup (medium) | 160 g | 147 kcal |
| 1 serving (large) | 250 g | 230 kcal |
| 1 piece (whole) | 320 g | 294 kcal |
| 2 cup (double) | 320 g | 294 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Cretan-style vegetable dish
What is Cretan-style vegetable dish?
Cretan-style vegetable dish is a home-style preparation of vegetables cooked with olive oil, often with onion, garlic, tomato, and herbs. There is no single fixed recipe, so the vegetables and seasonings vary with the season and the cook.
What makes Cretan-style vegetable dish different from ratatouille?
Cretan-style vegetable dish is not simply another name for ratatouille. Recipes vary, but it is generally associated with Greek island cooking and olive oil, while ratatouille refers to a particular Provençal dish with its own regional traditions.
Which vegetables work best in Cretan-style vegetable dish?
Zucchini, eggplant, peppers, tomatoes, and onions all work well in Cretan-style vegetable dish. Choose vegetables that are in season, and cut them to a similar size so they cook evenly.
How do you keep Cretan-style vegetable dish from turning mushy?
Add the vegetables in stages rather than all at once. Start with the firmer vegetables and add quicker-cooking ones later; simmer gently and stop cooking as soon as they are tender.
Should you peel the eggplant for Cretan-style vegetable dish?
No, you usually do not need to peel the eggplant for Cretan-style vegetable dish. Its skin helps the pieces hold their shape, though peeling part of it can make the texture softer if the eggplant has thick or tough skin.
Can Cretan-style vegetable dish be made ahead?
Yes, Cretan-style vegetable dish can be made ahead, and resting gives the flavors time to mingle. Cool it promptly, refrigerate it in a covered container, and serve it chilled or reheat only the portion you need.
What herbs go well in Cretan-style vegetable dish?
Parsley, dill, and mint pair well with Cretan-style vegetable dish. Add delicate fresh herbs near the end of cooking so their aroma stays bright, or use a smaller amount of dried herbs earlier in the simmer.
What should you serve with Cretan-style vegetable dish?
Serve Cretan-style vegetable dish with crusty bread, rice, or roasted fish for a fuller meal. Bread is especially useful for soaking up the olive-oil-rich cooking juices.
Can Cretan-style vegetable dish be frozen?
Yes, but the vegetables may soften after thawing, especially zucchini and eggplant. Freeze the cooled dish in meal-size portions, then thaw it in the refrigerator and reheat gently.
Is Cretan-style vegetable dish traditionally served hot or cold?
It can be served hot, warm, or at room temperature. Olive-oil-based versions are often allowed to rest before serving, while a freshly cooked portion can also be enjoyed warm.
Cretan-style vegetable dish Vitamins & Minerals
Vitamins
Vitamin A
261µg · 29% DV
Vitamin K
32.4µg · 27% DV
Vitamin C
20.7mg · 23% DV
Vitamin E
3.42mg · 23% DV
Minerals
Sodium
378mg · 16% DV
Copper
0.14mg · 16% DV
Manganese
0.34mg · 15% DV
Potassium ⭐
459mg · 14% DV
Cretan-style vegetable dish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cretan-style vegetable dish
To burn the 166 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 Cretan-style vegetable dish?
Cretan-style vegetable dish draws on the cooking of Crete and the Aegean, bringing seasonal vegetables together with olive oil. The exact mix varies by recipe and by what is in season, so it is best understood as a homestyle vegetable dish rather than one fixed formula.
The vegetables soften as they cook and take on the oil’s mellow, fruity flavour. Serve it warm or at room temperature as a side, or make it part of a spread with bread and other Mediterranean dishes. It is vegetable-rich and provides 2.6 g of fibre per 100 g. For a lighter plate, use a measured amount of oil and let the vegetables take centre stage.
How Nutritious Is Cretan-style vegetable dish?
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 Cretan-style vegetable dish 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 Cretan-style vegetable dish Contain Allergens?
No known major allergens
Which Diets Is Cretan-style vegetable dish Good For?
Vegan
✓ 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
Cretan-style vegetable dish Fat Profile
SATURATED
1.71g
MONOUNSATURATED
8.01g
POLYUNSATURATED
1.26g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.