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Giardiniera Calories
Low-calorie pickled vegetables, high in sodium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
½ cup (chopped) of Giardiniera (75 g) has 14 calories. That works out to 19 calories per 100 g. It contains 3.1 g of carbs, 0.6 g of protein, 0.2 g of fat and 1.4 g of fiber. Its 13.5 µg of Vitamin K covers 11% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Giardiniera Nutrition Facts
Selected: ½ cup (chopped) · 75 g
14
KCAL / 75G
Carbs
3.1g
· 1% DV
Protein
0.6g
· 1% DV
Fat
0.2g
· 0% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 14% · Fat 11%
Giardiniera nutrition facts table · ½ cup (chopped) (75 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 14 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 585 mg | 25% |
| Total carbohydrate | 3.1 g | 1% |
| Fiber | 1.4 g | 5% |
| Protein | 0.6 g | 1% |
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 ½ Cup of Chopped Giardiniera?
| Serving | Amount | Calories |
|---|---|---|
| ½ cup (chopped) | 75 g | 14 kcal |
| 1 piece (whole) | 20 g | 4 kcal |
| 2 tablespoon (chopped) | 30 g | 6 kcal |
| 0.25 cup (chopped) | 38 g | 7 kcal |
| 1 serving (small) | 50 g | 10 kcal |
| 100 g | 100 g | 19 kcal |
| 1 serving (medium) | 100 g | 19 kcal |
| 1 cup (chopped) | 150 g | 29 kcal |
| 1 serving (large) | 150 g | 29 kcal |
Calculated from 19 calories per 100 g.
Frequently Asked Questions About Giardiniera
What is Giardiniera?
Giardiniera is an Italian-style mixture of pickled vegetables, commonly including cauliflower, carrots, celery, and peppers. It may be packed in vinegar brine or oil, and recipes vary between Italy and Italian-American communities.
What vegetables are in Giardiniera?
Giardiniera usually contains cauliflower, carrots, celery, and bell peppers or hot peppers. Some versions add onions, olives, or other crisp vegetables, so the exact mix depends on the regional recipe or product.
Is Giardiniera spicy?
Some Giardiniera is spicy, but mild versions are common too. Chicago-style Giardiniera often includes hot peppers and oil, while many Italian-style versions have a tangy, mildly seasoned flavor rather than strong heat.
What is the difference between Italian and Chicago-style Giardiniera?
Italian-style Giardiniera is often made with larger vegetable pieces preserved in vinegar brine. Chicago-style Giardiniera is typically finely chopped, hotter, and packed in oil, making it a popular sandwich topping.
How do you use Giardiniera?
Use Giardiniera to add tang and crunch to Italian beef sandwiches, burgers, and charcuterie boards. You can also chop it into pasta salad or spoon a little over pizza; drain it first if you want less oil or brine.
How is Giardiniera traditionally made?
Giardiniera is made by preserving mixed vegetables in seasoned vinegar brine; some versions are later combined with oil. The vegetables are usually kept crisp rather than cooked until soft, which gives the pickle its characteristic bite.
Can you make Giardiniera at home?
Yes, you can make Giardiniera at home by cutting crisp vegetables into pieces and covering them with seasoned vinegar brine. Refrigerated recipes are suitable for home preparation; shelf-stable canning requires a tested recipe and process.
Is Giardiniera fermented or pickled with vinegar?
Most Giardiniera is vinegar-pickled rather than fermented, although recipes differ. A vinegar brine gives it a sharp, tangy taste; fermentation relies on naturally produced lactic acid and is a different preservation method.
Should you rinse Giardiniera before eating it?
No, you do not need to rinse Giardiniera before eating it. If you want a less salty or tangy taste, briefly rinsing and draining the vegetables can soften those flavors, though it also washes away some seasoning.
How should you store Giardiniera after opening?
Keep opened Giardiniera refrigerated in its brine or oil, with the container tightly closed and the vegetables covered. Follow the package’s storage guidance, and discard it if you notice mold, an off smell, or an unusual change in texture.
Giardiniera Vitamins & Minerals
Vitamins
Vitamin K
13.5µg · 11% DV
Vitamin C
6.38mg · 7% DV
B6
0.08mg · 5% DV
Folate
13.5µg · 3% DV
Minerals
Sodium
585mg · 25% DV
Copper
0.05mg · 6% DV
Manganese
0.11mg · 5% DV
Potassium ⭐
113mg · 3% DV
Giardiniera Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Giardiniera
To burn the 14 calories in ½ cup (chopped) (75 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 Giardiniera?
Giardiniera is an Italian-style mix of pickled vegetables, commonly including cauliflower, carrots, celery and peppers. The vegetables are cut into pieces and preserved in a vinegar brine or seasoned oil, with recipes varying by region and producer.
It is tangy and crisp, often served as an antipasto or alongside sandwiches and cured meats. In the United States, especially around Chicago, an oil-packed, often spicy version is a familiar sandwich topping; elsewhere it works well as a relish or a side with everyday meals. Giardiniera is low in calories, but can be high in sodium, so a modest serving is a sensible choice. Drain or briefly rinse it to reduce some of the briny taste, and pair it with mild cheeses, beans or grilled vegetables.
How Nutritious Is Giardiniera?
Nutrient density
Medium
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 Giardiniera 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 Giardiniera Contain Allergens?
No known major allergens
Which Diets Is Giardiniera 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
Giardiniera Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.