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Fresh Vegetable Platter Calories
Assorted fresh vegetables, low calorie, high fiber, rich in vitamins and minerals
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Fresh Vegetable Platter (150 g) has 48 calories. That works out to 32 calories per 100 g. It contains 9.3 g of carbs, 2 g of protein, 0.5 g of fat and 3.8 g of fiber. Its 630 µg of Vitamin A covers 70% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
What is Fresh Vegetable Platter?
A Fresh Vegetable Platter brings together raw vegetables—often tomato, cucumber, carrot, lettuce, cabbage and pepper—washed and cut into easy-to-eat pieces. It is a simple way to serve a mix of seasonal produce, whether as a starter, a side, or part of a larger spread. The selection can change with the season and what is available.
Juicy tomato, cool crisp cucumber and crunchy carrot make each bite a little different. The platter is mostly vegetables, so it provides fibre and a range of vitamins and minerals while staying light in energy. Serve it with hummus or a yogurt dip for a snack, or add it beside a meal when you want something fresh and crunchy.
Fresh Vegetable Platter Nutrition Facts
Selected: 100 g
32
KCAL / 100G
Carbs
6.2g
· 2% DV
Protein
1.3g
· 3% 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 76% · Protein 16% · Fat 8%
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Fresh Vegetable Platter Vitamins & Minerals
Vitamins
Vitamin A
420µg · 47% DV
Vitamin K
38µg · 32% DV
Vitamin C
22mg · 24% DV
Folate
38µg · 10% DV
Minerals
Potassium ⭐
220mg · 6% DV
Phosphorus
30mg · 4% DV
Copper
0mg · 0% DV
Manganese
0mg · 0% DV
How Nutritious Is Fresh Vegetable Platter?
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.
Fresh Vegetable Platter Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fresh Vegetable Platter
To burn the 32 calories in 100 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.
Is Fresh Vegetable Platter 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 Fresh Vegetable Platter Contain Allergens?
No known major allergens
Which Diets Is Fresh Vegetable Platter 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
Fresh Vegetable Platter Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 1.7:1
Below the ideal 4:1 — a good omega balance.
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Frequently Asked Questions About Fresh Vegetable Platter
What vegetables go on a fresh vegetable platter?
A fresh vegetable platter commonly includes tomatoes, cucumbers, carrots, lettuce, cabbage, and bell peppers. You can add radishes, celery, or seasonal vegetables too; choose a mix of colors, flavors, and shapes that are pleasant to eat raw.
How do you make a fresh vegetable platter look appealing?
Arrange a fresh vegetable platter by grouping each vegetable together and alternating colors around a small bowl of dip. Cut carrots and peppers into easy-to-grab sticks, slice cucumbers evenly, and add leafy greens as a base or divider.
Should you wash vegetables before making a fresh vegetable platter?
Yes, wash the vegetables for a fresh vegetable platter under clean running water before cutting them. Separate and rinse leafy greens, then dry everything well with a clean towel; soap and household detergents are not suitable for produce.
How do you keep a fresh vegetable platter crisp?
Keep a fresh vegetable platter crisp by drying the vegetables thoroughly and refrigerating them in a covered container. Store juicy vegetables such as tomatoes separately from leafy greens, and add dips only when you are ready to serve.
What dip goes best with a fresh vegetable platter?
Hummus, ranch-style dip, and yogurt-based dips are popular with a fresh vegetable platter. For a simple option, serve lemon juice and olive oil separately; keeping dips in their own bowls helps the cut vegetables stay crisp.
Can you make a fresh vegetable platter the night before?
Yes, you can prepare most of a fresh vegetable platter the night before and refrigerate it in a covered container. Keep wet or juicy vegetables separate from leafy greens, and add delicate leaves and dips shortly before serving.
What should you serve with a fresh vegetable platter?
A fresh vegetable platter pairs well with sandwiches, grilled foods, cheese, and dips at a party or casual meal. It also works as a crunchy side for soups and grain bowls, adding fresh textures without requiring cooking.
Are all the vegetables on a fresh vegetable platter meant to be eaten raw?
Yes, the vegetables on a fresh vegetable platter are generally served raw, so use varieties that are pleasant and safe to eat uncooked. Wash them well, remove damaged parts, and cut firm vegetables into manageable pieces.
How long does a fresh vegetable platter last in the fridge?
A fresh vegetable platter is best eaten the day it is prepared, though covered leftovers can be refrigerated and eaten soon after. Discard pieces that become slimy, smell off, or have been left at room temperature for too long.
Is a fresh vegetable platter a healthy snack?
Yes, a fresh vegetable platter is a nutrient-rich snack that provides fiber and a range of vitamins and minerals. Pair it with hummus or another protein-containing dip if you want a more filling snack.
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Nutrition data compiled from USDA FoodData Central and scientific sources.